The ketogenic diet is gaining popularity day by day. Currently there are four variations of this diet as briefly discussed below:
Standard ketogenic diet: This diet contains high-fat content around 75% fat, moderate-protein around 20% protein and very low-carb around 5% carbs.
Cyclical ketogenic diet: This type of keto dieting involves durations of higher-carb refeeds, for example, a one-week such menu may be made of five ketogenic days followed by two high-carb days.
Targeted ketogenic diet: In this diet, some carbohydrates may be consumed probably an hour before and after workouts.
High-protein ketogenic diet: This diet is almost similar to the standard ketogenic diet only that it involves consuming more protein.
However, the standard ketogenic diet and the high-protein ketogenic diet are the most recommended and the most widely used versions of the ketogenic diet. Bodybuilders and athletes mostly use the cyclical ketogenic diet and targeted ketogenic diet.
Apart from being efficient in aiding weight loss, several studies have shown that the ketogenic diet has numerous other health benefits including managing diseases like epilepsy, diabetes, Alzheimer’s and cancer.
While many think it is challenging to limit carbohydrates intake to such low levels, typically 20-50 grams a day, there exist many easy to find and cheap, nutritious foods that can fit squarely on this type of dieting.
Here is a list of top 5 healthy foods you can consume while on a ketogenic diet.
Most non-starchy vegetables like cauliflower, kale, broccoli and spinach contain low carbs and calories but high in minerals and nutrients. Vegetables also comprise of antioxidants that help in fighting against free radicals that might be present in our bodies. Radicles are unstable molecules that cause cell malfunctioning.
Most available kinds of seafood can be used for keto dieting. They include fish and shellfish. Fish such as sardines, salmon, and mackerel also contain other vital minerals such as potassium and selenium. However, while seafood like shrimp contains low carb levels, other shellfish can contain a significant amount of carbs thus it is necessary to keep in mind of these levels in order to stay within the desired range.
Apart from their low levels of carbohydrates, frequent consumption of certain kinds of seafood are linked to decreased chances of cardiovascular diseases and improved overall mental health.
Avocados are unbelievably healthy fruits with high fiber content and low carb levels. A typical 100-gram avocado contains 7 grams of fiber and only 2 grams of carbohydrates. Avocados contain some minerals including potassium which is an essential mineral for a self-sustaining ketogenic diet. Additionally, avocados help in improving triglyceride and cholesterol levels.
- Meat and poultry
Meat and poultry provide an excellent source of some of the best quality protein. They contain little or no carb however are extremely rich in minerals such as zinc and selenium and B vitamins. Most keto dieters will tell you that meat and poultry is their staple food.
Eggs are very popular and present almost everywhere on planet earth. Their low carb levels and almost perfect balance of fat to protein makes them ideal for keto dieters.