7 Foods Suitable For A Ketogenic Diet For Dieters

A ketogenic diet can help you lose weight fast and cure certain health problems such as fatigue, risk factors for metabolic syndrome, and diabetes.

What is a Ketogenic Diet?

To take advantage of a ketogenic diet and its health effects,  you don’t have to make any extreme changes to your diet. Only eat the following foods regularly:

1. Meat

Unprocessed meat is low in carbohydrates and is one of the basic ingredients in a ketogenic diet.

• Fresh meat contains vitamin B, minerals such as potassium and zinc, creatine, taurine and carnosine.

• In addition, meat is an excellent source of selenium. Selenium has excellent antioxidant activity and has been linked to the reduction of inflammatory diseases.

Keep in mind that processed meats, such as sausages or prepared meatballs, often contain added carbohydrates.

Try to eat at least one serving of meat a day. To get the most out of its ketogenic properties, be sure to fry the meat in as little oil as possible and eat plenty of vegetables with it.

2. Eggs

Another important source of a ketogenic diet is the egg. One large egg contains less than one gram of carbohydrates and less than 6 grams of protein, which is why it is a healthy and complete food in a ketogenic diet.

• Despite its bad reputation, eating yolk can do really good, as it contains vitamins A, B9, B12, D, E and K, as well as essential minerals such as iron.

• In addition, eating eggs can alleviate the symptoms of metabolic syndrome by improving insulin resistance.

3. Olives

Olives are also a ketogenic food: one olive contains only 0.2 grams of carbohydrates. In addition, olive carbohydrates are in the form of fiber.

Olives are a great source of vitamin E, iron, copper and calcium. They also contain a lot of antioxidants (including oleuropein, hydroxytyrosol, tyrosol, oleic acid, and quercetin) that can help reduce oxidative damage in the body and fight bacterial infections.

Olives also help regulate cholesterol and lower blood pressure.

4. Garlic

One clove of garlic contains only 0.9-1 grams of carbohydrates.

Garlic and other plants of the genus Allium contain allicin. This is a herbal compound that has anti-inflammatory and antioxidant properties and helps protect against brain damage and disease.

Garlic is also considered an excellent source of vitamin B6, as well as a source of manganese , selenium and vitamin C.

Whenever possible, always add a little garlic to your meals. It can really give more flavor without you having to use any more exotic spices.

5. Dark chocolate

Because a ketogenic diet requires a low intake of carbohydrates, it is important to make sure that you still get enough fiber. A 100 gram serving of dark chocolate, which contains 70-80% cocoa, yields up to 11 grams of fiber.

• The antioxidants and fiber in dark chocolate can help with digestion.
• In addition, cocoa contains flavonoids that dilate blood vessels, improve blood circulation, lower arterial pressure, and increase good cholesterol.
• Dark chocolate is also rich in manganese, copper, iron and magnesium.

When buying chocolate or anything of cocoa origin, pay attention to the information on the package. Choose chocolate that does not contain added sugar and has as few carbohydrates as possible.

6. Almonds

Almonds are also a ketogenic food. 100 grams of almonds contains only 7 grams of carbohydrates.

Better yet, they are satisfying. Eat a small portion of almonds, and you will quench your hunger in the morning.

• Almonds also provide vitamin E, copper and riboflavin, all of which help convert energy.
• By eating almonds, you also get magnesium and potassium, two important electrolytes that should be secured in some way in a ketogenic diet.

While almonds are excellent for this diet, it is important to limit their amount to about 20 grams per day ; otherwise, your glucose levels may rise too much.

7. Avocado

Avocados contain only 2 grams of carbohydrates per 100 grams. They are high in good fats and full of nutrients, which is why they are one of the best ketogenic foods.

• Avocados contain fiber, copper, folic acid and potassium. They also contain important vitamins such as vitamins B, C, E and K.
• If you don’t like avocados, you can try avocado oil. Although avocado oil does not provide the same amount of vitamins and minerals, it contains mainly monounsaturated fats.
• This unsaturated fatty acid helps to improve cholesterol levels and can be utilized in cooking.

You can use this list of ketogenic foods as a guide to help you create a diet plan for yourself according to your own preferences and needs. Be sure to include plenty of water in your ketogenic diet as well.