There is a misconception that only a few foodstuffs can be included in the ketogenic diet. Indeed, the threat of not eating carbs or having a limited choice of foodstuffs to eat may have turned a lot of people from a diet that holds a lot of health benefits for people willing to try it. However, the keto diet not having a limited choice is further from the truth. In fact, there’s a variety of foodstuffs to choose from. Here are a few:
Seafood. Fish, shellfish and anything that comes under these two major types of marine food are ketogenic-diet friendly. Salmon in particular is rich in B-vitamins, potassium, selenium and is also carb-friendly. Surprisingly, some shellfish are not only protein-rich, but also contain carbs! Shellfish like clams, mussels, octopus, oysters and squid have carbs ranging from 3 to 7 grams per every 3.5 oz serving.
Non-Starch Vegetables. Fiber is one of the best reasons why vegetables should be included in a ketogenic diet. As such, non-starch vegetables that are rich in calories and not carbs, but high in many nutrients including minerals should be high on the list of those making a “keto” produce list. Other reasons why non-starch vegetables should be included are the antioxidants they contain and their links to decreased cancer and heart disease risk.
Fromage, Yogurt and Cottage Cheese. Is cheese a healthy food? Well, in the context of the ketogenic diet, the source of pride of many a Frenchman may actually be very good. This is because it is rich in saturated fat, but has not been known to increase the risk of heart disease. In fact, cheese contains a conjugated linoleic acid that has been linked to weight loss and improvements in body composition.
Almost the same benefits as above can be derived from other dairy products including yogurt and cottage cheese. Specifically, that of decreasing
appetite and promoting a feeling of fullness that is certainly a great help during the early phase of the ketogenic diet.
Avocados. Is it spelled with an “e” at the end, or without in plural form? Millennials may quibble over the spelling, but what they all agree on is how “in” this fruit is and how appropriate for the ketogenic diet as it is low in carbs, protein rich and chockfull of vitamins and minerals including potassium. It also helps in improving cholesterol, by lowering bad (LDL) cholesterol by 22% and increasing good (HDL) cholesterol by 11%. Besides mashed avocados with butter on toast really tastes good.
Meat and Poultry. Both are food staples for the ketogenic diet and are protein-rich and full of B
vitamins and minerals. Protein of course helps preserve muscle mass—especially when one is practicing a low-carb diet. However, not all meats are born equal, grass instead of grain-fed meats are much more ideal because of higher concentrations of Omega-3. The best thing about meat and poultry is that they are absolutely carb-free—perfect for the ketogenic diet.
Coconut Oil, Olive Oil. Coconut oil contains medium-chain triglycerides which are directly converted into ketones by the body, which ultimately lead to the body’s use of fats as a rapid source of energy—making it one of the foodstuffs that are truly ideal for a ketogenic diet. Another benefit is that coconut oil helps people lose weight—in particular belly fat, without even making major changes in a person’s diet. Another ketogenic diet-friendly oil is olive oil. What’s ideal about it is that it is pure oil and contains no carbs. It is also heart-healthy with monounsaturated fats and is chockfull of antioxidants.
Eggs. Huevos are not only healthy to eat but are truly versatile foods. Should there be a foodstuff that seems to be especially-made for the ketogenic diet, it would be eggs as it only has 1 gram of carbs and only 6 grams of protein (per egg, a large one in this instance). Just a few myth busting facts though: it is deemed important to eat the whole egg as most of the nutrients are found in the yolk; the myth that eggs raise the LDL cholesterol level is also not entirely true as it modifies the LDL cholesterol in such a way that it reduces the risk of heart disease.
Nuts, Seeds and Berries. Trust nature to come up with foodstuffs that are not only healthful and ideal for the ketogenic diet, but which already come in their own colorful packaging like nuts and berries. They are also high in fiber, antioxidants and are low in carbs. They may also help reduce inflammation, protects against certain diseases while reducing the risk to others.
Butter and Cream. A ketogenic diet will not be complete without butter and cream. Although people may balk at the seemingly high content of both, their effect on cholesterol can be mitigated if both are eaten in moderation. Why are they ideal? Well, it seems that both have only trace amounts of carbs, and it also rich in linoleic acid—the fatty acid that promotes weight loss.
Noodles. But not just ordinary noodles, the shirataki noodles are preferred. As expected, these noodles have less carbs and provide only 5 calories per serving. Is this quality even possible for the usually carb-heavy noodles? Well, it seems that it is. The shirataki noodles is made from a kind of viscous fiber called glucomannan that can absorb 50 times as much water than ordinary noodles. Since it is so moisture-heavy, this kind of noodles is definitely filling and can help keep hunger pangs away—perfect when dieting.
Coffee and Tea. But just as long as they remain unsweetened. Coffee is great for increasing
metabolism and helps keep the body active, alert and regulates mood—a must as dieters may act cranky at times. The same goes for tea which also has caffeine. Those who may want an even healthier tea may opt for green tea which contains catechins that assist the body in losing weight.
All in all, there are a lot of foodstuffs that can complement the ketogenic diet. Indeed, it can even be complemented by the use of dietary supplements like Fibermaxx. Both supplements provide a feeling of fullness that helps when trying to lose weight. Fibermaxx comes in 225 gram bottles that can provide as much as 40 servings; while Cosmo Skin Elite Premium Collagen comes in bottles of 30’s, Both supplements are available at Watsons stores and select outlets and drugstore chains nationwide.
For more information about the ketogenic diet its benefits, log on to www.cosmo-skin.com and www.wellnesstalktv.com for our blog articles that include 5 Great Reasons Why You Should Consider a Ketogenic Diet (Janurary 16, 2016) and Are Supplements Necessary For The Ketogenic Diet (November 28, 2017).