Jump to content
Invision Community
FORUMS BLOG/NEWS USER BLOGS USER MEDIA ADVERTS   ADD  MANAGE CHAT CLUBS & USER PERSONAL FORUMS LINK EXCHANGE
WEIGHT LOSS & DIET Weight Loss Diet Weight Loss Programs Lose Weight Fast Weight Loss Supplements Ayurveda Lose Weight Bodybuilding Supplements Keto Diet Low Carb Diet Online Vegan Diet
Sign in to follow this  
Guest Franziska Spritzler

Foods to Eat on a Ketogenic Diet 11-16

Recommended Posts

Guest Franziska Spritzler

11. Berries
Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception.

Berries are low in carbs and high in fiber.

In fact, raspberries and blackberries contain as much fiber as digestible carbs.

These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease.

Here are the carb counts for 3.5 ounces (100 grams) of some berries:

Blackberries: 5 grams net carbs (10 grams total carbs)
Blueberries: 12 grams net carbs (14 grams total carbs)
Raspberries: 6 grams net carbs (12 grams total carbs)
Strawberries: 6 grams net carbs (8 grams total carbs)

SUMMARY:
Berries are rich in nutrients that may reduce the risk of disease. They provide 5–12 grams of net carbs per 3.5-ounce serving.

12. Butter and Cream
Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving.

For many years, butter and cream were believed to cause or contribute to heart disease due to their high saturated fat contents. However, several large studies have shown that, for most people, saturated fat isn't linked to heart disease.

In fact, some studies suggest that a moderate consumption of high-fat dairy may possibly reduce the risk of heart attack and stroke.

Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss.

SUMMARY:
Butter and cream are nearly carb-free and appear to have neutral or beneficial effects on heart health, when consumed in moderation.

13. Shirataki Noodles
Shirataki noodles are a fantastic addition to a ketogenic diet. You can find them online.

They contain less than 1 gram of carbs and 5 calories per serving because they are mainly water.

In fact, these noodles are made from a viscous fiber called glucomannan, which can absorb up to 50 times its weight in water.

Viscous fiber forms a gel that slows down food's movement through your digestive tract. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management.

Shirataki noodles come in a variety of shapes, including rice, fettuccine and linguine. They can be substituted for regular noodles in all types of recipes.

SUMMARY:
Shirataki noodles contain less than 1 gram of carbs per serving. Their viscous fiber helps slow down the movement of food through your digestive tract, which promotes fullness and stable blood sugar levels.

14. Olives
Olives provide the same health benefits as olive oil, only in solid form.

Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage.

In addition, studies suggest that consuming olives may help prevent bone loss and decrease blood pressure.

Olives vary in carb content due to their size. However, half of their carbs come from fiber, so their digestible carb content is very low.

A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size.

SUMMARY:
Olives are rich in antioxidants that may help protect heart and bone health. They contain 1 gram of net carbs per ounce.

15. Unsweetened Coffee and Tea
Coffee and tea are incredibly healthy, carb-free drinks.

They contain caffeine, which increases your metabolism and may improve your physical performance, alertness and mood.

What's more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee and tea intakes have the lowest risk of developing diabetes.

Adding heavy cream to coffee or tea is fine, but stay away from "light" coffee and tea lattes. These are typically made with non-fat milk and contain high-carb flavorings.

SUMMARY:
Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk of diabetes.

16. Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants.

In fact, cocoa has been called a "super fruit," because it provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries.

Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, it's important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more.

One ounce (28 grams) of unsweetened chocolate (100% cocoa) has 3 grams of net carbs. The same amount of 70–85% dark chocolate contains up to 10 grams of net carbs.

You can find dark chocolate and cocoa online.

SUMMARY:
Dark chocolate contains 3–10 grams of net carbs per ounce, is high in antioxidants and may help reduce the risk of heart disease.

Share this post


Link to post
Share on other sites
DIET & EDUCATION Online Learning Degree Online Culinary Courses Bachelor Degree Online Distance Degree Online Master's Degree Online Online Courses MBA Degree Online Online School Associate Degree Online

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Sign in to follow this  

×
×
  • Create New...