The Keto Diet: 10 Healthy Eating Chapters - стр. 4
Garnishes and snacks.
As a general rule, it's best to keep snacks to a minimum to minimize insulin releases.
No dessert the first week. Studies show that cravings for sweets are significantly reduced if you give up sweets for a while.
Foods you can eat on a ketogenic diet:
Fish and seafood
Low-carb vegetables
Cheese
Avocados
Poultry
Eggs
Nuts, seeds, and healthy oils
Plain Greek yogurt and cottage cheese
Berries
Unsweetened coffee and tea
Dark chocolate and cocoa powder
Fish and seafood
Fish is rich in B vitamins, potassium and selenium; it is also rich in protein and contains no carbohydrates. Salmon, sardines, mackerel, tuna and other oily fish boast high levels of omega-3 fats, which have been found to improve hemoglobin levels. Studies have shown that frequent fish consumption is associated with a reduced risk of chronic disease as well as improved mental health. Try to consume at least two servings of 85 grams of oily fish per week.
Low-carb vegetables
Non-starchy vegetables are low in calories and carbs, but high in nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect cells from free radicals. Aim for non-starchy vegetables with less than 8 grams of net carbs per cup. Net carbs are total carbs minus fiber. Broccoli, cauliflower, green beans, bell peppers, zucchini and spinach meet all requirements.
Cheese
Cheese has no carbs and lots of fat, making it ideal for the ketogenic diet. It is also rich in protein and calcium. Note that a 28-gram slice of cheddar cheese contains about 6 grams of saturated fat, which the Heart Association recommends limiting to reduce the risk of heart disease.
Regular yogurt and cottage cheese
Yogurt and cottage cheese are rich in protein and calcium. Seven ounces of plain Greek yogurt contain about 8 grams of carbs and 20 grams of protein. 220 grams of cottage cheese contain just over 6 grams of carbs and 28 grams of protein. A 2019 study found that both calcium and protein can reduce appetite and promote satiety. Choosing higher-fat yogurt and cottage cheese can help you stay satiated longer, and high-fat foods would be part of a ketogenic diet.
Avocados
Choose heart-healthy fats like avocados, which are rich in monounsaturated fats and potassium, a mineral that many people lack. Half the average avocado contains about 6 grams of carbohydrates, of which 4.5 grams are fiber. According to a 2018 study published in the Journal of Clinical Nutrition, replacing animal fats with plant fats like avocados can help improve cholesterol and triglyceride levels.
Meat and poultry
Meat is a source of lean protein and is considered a staple of the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium, and zinc. Although processed meats such as bacon and sausage are allowed on the keto diet, they are not the best for your heart and may increase your risk of developing some cancers, according to a 2021 review published in the European Journal of Epidemiology. Choose chicken, fish and beef more often and limit your consumption of processed meats.
Eggs
Eggs are rich in protein, B vitamins, minerals and antioxidants. Two large eggs contain zero carbs and more than 12 grams of protein. Eggs have been shown to induce the production of hormones that increase satiety and keep blood sugar levels stable. They also contain antioxidants such as lutein and zeaxanthin, which help protect eye health, according to a 2020 study.