When you start a new slimming diet, you often know what you are not allowed to eat, and less what you should put on your plate. In the case of the ketogenic diet, which has gained popularity in recent months, you will have to reduce your carbohydrate intake (to less than 50 g per day), and turn instead to fats and proteins. To avoid side effects, but above all to get better results, here are 10 healthy foods to incorporate into your ketogenic diet.
Rich in healthy fats (the famous omega 3 and 6) and vitamins (especially vitamin B), oily fish (like salmon or tuna) are precious allies for your keto diet. Especially since these are excellent sources of potassium and selenium that you may miss by stopping processed products. As for seafood, prefer shrimps and crabs that contain no trace of carbohydrates.
As part of a ketogenic diet, you will need to stop starchy foods. However, there is no question of skipping vegetables (a mistake that many beginners make) at the risk of depriving you of precious vitamins and minerals.
In this area, we should focus on digestible (or net) carbohydrates, that is to say those that do not contain fiber. The poorest are green leafy vegetables, such as spinach (one cup equals 8 grams of net carbohydrates) or Brussels sprouts (14 grams).
You said a diet with cheese! Well yes, the good news is that they are low in carbohydrates and high in fat: an ideal choice if you are on a keto diet. One serving of cheddar, for example, is only 1 gram of carbohydrates. Regular consumption of cheese will also allow you to maintain your muscle mass and strength, which is not uninteresting if you plan to couple your slimming diet with a fitness program.
Low in carbohydrates (count about 9 grams for an average avocado), avocados are rich in fiber. But also in vitamins and minerals, including potassium (which is often sorely lacking in our diet). In addition to being an excellent source of healthy fat, avocado would help reduce bad cholesterol.
Poultry is often considered a staple of the keto diet. Low in carbohydrates, it is an excellent source of B vitamins and minerals (such as selenium, potassium, and zinc). This excellent source of protein will also allow you to maintain your muscle mass (and avoid the melting associated with a low-carbohydrate diet).
Containing less than one gram of carbohydrates per 6 grams of protein, the egg is not only excellent for health, but very versatile and quick to prepare. Eating eggs can also delay the feeling of hunger and therefore reduce (without frustration) its caloric intake. Be careful however to eat them whole so as not to deprive yourself of the nutrients (and in particular the antioxidants) contained in the yolk.
Rich in medium-chain triglyceride (not long-chain), coconut oil is more easily absorbed by the liver which will convert it to ketone to produce energy. It is therefore perfect as part of a ketogenic diet. In obese people, it even boosts weight loss, especially in the belly. So use coconut oil to cook your meats or sauté your vegetables.
Rich in protein, these dairy products contain very few carbohydrates (5 grams for a 150-gram serving, compared to 11 for protein). They also reduce appetite and promote the feeling of satiety. However, we avoid combining them with fruits (rich in carbohydrates) and we prefer nuts, cinnamon, or a sugar-free sweetener.
Speaking of nuts, these are ideal for a ketogenic diet because they are high in fat and low in carbohydrates. Eating nuts regularly would also reduce the risk of heart disease and cancer. Full of fiber, the seeds will allow you to feel full, and less absorb calories.
the almonds ;
cashew or macadamia nuts;
flax and pumpkin seeds;
sesame seeds.
We end with good news. If fruits are in principle to be banned from the list of foods to eat in a ketogenic diet, you can catch up on berries. Low in carbohydrates but high in fiber, they are also packed with antioxidants.
To decorate your Greek yogurt, you can therefore choose from:
strawberries (8 grams of carbohydrates);
blackberries (10);
raspberries (12);
blueberries (14).
As you can see, the ketogenic diet allows you to lose weight, reduce your glycemic index, and even be healthier ... All without missing out on too many foods. Provided you reduce your carbohydrate consumption to less than 50 grams per day, you will be able to eat a variety of meals and continue to treat yourself!
Click here if you want the best recipes of Keto breads and Keto desserts:
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