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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.
Nuts, seeds and healthy oils
Nuts and seeds are rich in healthy polyunsaturated and monounsaturated fats, fiber and protein. They are also very low in net carbs. Olive oil and coconut oil are the two oils recommended for the keto diet. Olive oil, which is high in oleic acid, is associated with a lower risk of heart disease. Coconut oil is rich in saturated fats, but contains medium chain triglycerides (MCTs), which can increase ketone production. MCTs can increase your metabolic rate and help you lose weight and belly fat. Measure portion sizes when consuming any healthy fats.
Number of carbs per (28 g) of nuts and seeds (net carbs equals total carbs minus fiber):
Almonds: 3 g net carbs (6 g carbs total)
Brazil nuts: 1 g net carbs (3 g carbs total)
Cashews: 8 g net carbs (9 g carbs total)
Pistachios: 5 g net carbs (8 g carbs total)
Walnuts: 2 g net carbs (total 4 g carbs)
Chia seeds: 2 g net carbs (total 12 g carbs)
Flax seeds: 0 g net carbs (total 8 g carbs)
Pumpkin seeds: 1 g net carbs (total 3 g carbs)
Sesame seeds: 3 g net carbs (total 7 g carbs)
Berries
Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbohydrates and high in fiber.
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