5 foods suitable for a ketogenic diet
We bring you a tip for 5 foods suitable for a ketogenic diet. There is a lot of food in a ketogenic diet. In the "keto diet", the consumption of fats and proteins is preferred, and conversely, foods high in carbohydrates are limited. Such typical ketogenic foods are e.g. butter, meat, nuts, various types of oils and the fruit is mainly avocado.
Keto diet and varied diet
At the beginning of a ketogenic diet, you may feel as if you are in seventh heaven. Bacon, cream, butter, eggs, avocados, nuts - everything available and the main thing will fit you into your diet. But appearances can be deceiving. Outwardly, tasty foods may not be the source of all the building blocks the body needs to function and build muscle mass in the long run. The biggest problem for people embarking on this diet is that the diversity of their ketogenic diet is probably close to zero. Without a varied diet, it can be very difficult to achieve a caloric optimum even in a diet whose alpha and omega are the most energy-rich foods.
Top foods in a ketogenic diet
Fortunately, there are foods with which you can enjoy this increasingly popular diet to the fullest. Add variety to your keto menu with these five foods and you will definitely not regret it.
1. FULL FAT CREAM CHEESE
A spoonful of this delicious cheese will offer you 5 g of fat and less than 1 g of carbohydrates. You can add these light 50 calories to your morning omelette or to a bacon-chicken roll wrapped in lettuce. Whole cream cheese is also an excellent source of conjugated linoleic acid (CLA), with antioxidant and anticancer effects. CLA also has its application in the reduction of body fat.
In any case, you should be careful when choosing such types of cheese, because most of them certainly do not fall into the category of ketogenic foods! Make sure you choose pure whole cream cheese and double check the contents of the ingredient on the package. All flavored and unflavored species will contain some form of sweetener or added carbohydrates, most often called sugar, dextrose, cane sugar, which are definitely taboo in your diet.
2. FLAXES AND CHIA SEEDS - HEALTHY FATS AS THE BASIS IN A KETO DIET
These little flax and chia seeds offer more than it may seem at first glance. They contain several tens of grams of carbohydrates per 100 g of weight, but it is mostly insoluble fiber, also known as probiotic fiber supporting the intestinal microflora. It draws water on itself, thus increasing its volume, which also results in a longer saturation. In addition, it also rids us of harmful substances that clog our intestines. Chia seeds are among the largest sources of OMEGA-3 fatty acids. Flax and chia seeds are e.g. suitable to add to your favorite sheikh as a quick source of fatty acids and fiber.
3. SALAD AND VEGETABLES - ESSENTIAL SOURCE OF VITAMINS, MINERALS, ANTIOXIDANTS AND FIBERS
No matter how you relate to proper nutrition, eating vegetables should be essential. The amount of vitamins and minerals that are needed for the proper functioning of our metabolism is found in vegetables. Of course, in a ketogenic diet, you should choose vegetables carefully, because you certainly do not need carbohydrates. You may want to leave onions, carrots, potatoes and other root vegetables to another diet. In contrast, leafy vegetables are more than desirable in a ketogenic diet. It is a rich source of nutrients, fiber and most importantly it is low in carbohydrates. Roasted in butter or coconut oil will create the right side dish to your diet.
Ketogenic vegetables
kale, spinach, broccoli, cauliflower, asparagus, zucchini, patison, radish, eggplant.
In any case, the high caloric and fat demands of a ketogenic diet are probably hard to beat with salad. Therefore, by combining ketogenic vegetables with a classic hard-boiled egg, hard cheese, bacon or fatter meat (beef, pork) in coconut oil, you will definitely not spoil anything. The mentioned avocados, nuts or walnut butter, olive oil are excellent for flavoring.
In addition, from such cauliflower or broccoli, it is possible to produce a ketogenic and low-carbohydrate version of rice, which perfectly plays the role of side dish. Similarly, there is cauliflower porridge, for which you need a seasonal cauliflower with salt, pepper, pepper, drizzled with olive oil. Bake the cauliflower thus prepared at 215 ° C for 20 min. Then mix it with roasted garlic and a few tablespoons of traditional butter to a creamy porridge.
4. DRIED MEAT - QUALITY SOURCE OF PROTEINS
A very good alternative to chips in a ketogenic diet is just dried meat. It can be perfectly used as a "snack" in an evening movie. You will also like it if you are a fan of fried dishes. It contains a very high amount of quality proteins.
5. SPICES AND DRESSING FOR KETO DIET
Yes, the amount of spices and dressings is oversaturated with complex but also simple sugars, which are the killers of your efforts to keep carbohydrate consumption to a minimum. Fortunately, there are also those that your food tastes pleasant and, in addition, contains the necessary fats without unnecessary carbohydrates. The main components of these dressings are e.g. blue cheese, sour cream, garlic, avocado or various types of mustard (excluding honey).
Of course, with commercially purchased dressings, pay attention to their composition twice. On the contrary, in domestic dressings this negative is eliminated and it is possible to correct the nutrient content according to yourself. Also, the freshness of the ingredients used is significantly better in home dressings. In addition to various types of herbs and spices (basil, pesto), cinnamon is also suitable as a flavoring in a ketogenic diet. Among its important properties, it should be emphasized that, like chromium, it improves insulin sensitivity, has antibacterial effects, lowers cholesterol levels, strengthens memory and increases attention.
Create your own ketogenic diet
If you liked the idea of a ketogenic diet and the benefits that flow from it, be sure to continue. But try not to stick to commercially set menus, and give space to your imagination. Because the best indicator of whether you are doing it right is your body and everything you do with reluctance will not last long. Neither the health nor the dream figure that the diet promised you.
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