25 July 2018

10 Healthy Foods to Eat on a Ketogenic Diet

16 Foods to Eat on a Ketogenic Diet Are Described Here. A ketogenic diet can be used to achieve weight loss, blood sugar control and other health-related ...

health info talk provides health and

medical information that is quality assured reliable up-to-date and easy to understand press the subscribe button for updates about all the latest videos of our Channel press the bell icon and never miss a single notification from us check out the links below in the video description for all the popular videos of our channel the ketogenic diet has become quite popular recently studies have found that this very low carb high fat diet is effective for weight loss diabetes and epilepsy there's also early evidence to show that it may be beneficial for certain cancers Alzheimer's disease and other diseases too a ketogenic diet typically limits carbs to 20 to 50 grams per day while this may seem challenging many nutritious foods can easily fit into this way of eating this video describes 16 healthy foods to eat on a ketogenic diet [Music] seafood fish and shellfish are very Cato friendly foods salmon and other fish are rich in b-vitamins potassium and selenium yet virtually carb-free additionally frequent fish

intake has been linked to a decreased risk of disease and improved mental health aim to consume at least two servings of seafood weekly low carb vegetables most vegetables contain very few net carbs however consuming one serving of starchy vegetables like potatoes yams or beets could put you over your entire carb limit for the day vegetables also contain antioxidants that help protect against free radicals which are unstable molecules that can cause cell damage Lokar veggies make great substitutes for higher carb foods cheese cheese is both nutritious and delicious there are hundreds of types of cheese fortunately all of them are very low in carbs and high in fat which makes them a great fit for ketogenic diet cheese contains conjugated linoleic acid which is a fat that has been linked to fat loss and improvements in body composition eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging avocados avocados are incredibly healthy they are high in several vitamins and minerals including potassium an important mineral many people may not

get enough of avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients including potassium in addition they may improve heart health markers meat and poultry meat and poultry are considered staple foods on a ketogenic diet fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals including potassium selenium and zinc it's best to choose grass-fed meat if possible that's because animals that eat grass produce meat with higher amounts of omega-3 fats conjugated linoleic acid and antioxidants than meat from grain fed animals eggs eggs are one of the healthiest in the most versatile foods on the planet one large egg contains less than one gram of carbs and fewer than six grams of protein making eggs an ideal food for a ketogenic lifestyle [Music] in addition eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable leading to lower calorie and takes for up to 24 hours coconut oil coconut oil has unique properties that make it well-suited for

a ketogenic diet to begin with it contains medium-chain triglycerides McD's unlike long-chain fats MCTS are taken up directly by the liver and converted into ketones or used as a rapid source of energy in fact coconut oil has been used to increase ketone levels in people with Alzheimer's disease and other disorders of the brain and nervous system also coconut oil may help obese adults lose weight and belly fat [Music] plain Greek yogurt and cottage cheese plain Greek yogurt and cottage cheese are healthy high-protein foods while they contain some carbs they can still be included in a ketogenic lifestyle both of them have been shown to help decrease appetite and promote feelings of fullness studies have shown that they help reduce appetite and promote fullness olive oil olive oil provides impressive benefits for your heart it's high in oleic acid a mono saturated fat that has been found to decrease heart disease risk factors in many studies [Music] [Applause] [Music]

extra-virgin olive oil is high in antioxidants known as phenols these compounds further protect heart health by decreasing inflammation and improving artery function it's ideal for salad dressings mayonnaise and adding to cooked foods [Music] nuts and seeds nuts and seeds are healthy high fat and low carb foods these are high in fiber which can help you feel full and absorb fewer calories overall [Music] nuts and seeds are hard healthy high in fiber and may lead to healthier aging they provide zero to eight grams of net carbs per ounce berries 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 berries are rich in nutrients that may reduce the risk of disease they provide five to 12 grams of net carbs for 3.5 ounce serving [Music] butter and cream butter and cream are

good fats to include on a ketogenic diet each contains only trace amounts of carbs per serving they contribute to heart disease due to their high saturated fat content [Music] butter and cream are nearly carb-free and appeared to have neutral or beneficial effects on heart health when consumed and moderation shura taki noodles shirataki noodles are a fantastic addition to a ketogenic diet that they contain less than one gram of carbs and five calories per serving because they are mainly water [Music] they're viscous fiber helps slow down the movement of food through your digestive tract which promotes fullness and stable blood sugar levels olives olives provide the same health benefits as olive oil only in solid form olena rope the main antioxidant found in olives has anti-inflammatory properties and may protect yourselves from damage olives are rich in antioxidants that may help protect heart and bone health they contain one gram of net carbs per ounce 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 [Music] unsweetened coffee and tea contain no carbs and can help a boost your metabolic rate as well as physical and mental performance that they can also reduce your risk of diabetes [Music] dark chocolate and cocoa pounder dark chocolate and cocoa are delicious sources of antioxidants that they contains flavonoids which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy dark chocolate contains three to ten grams of net carbs per ounce is high in antioxidants and may help reduce the risk of heart disease [Music] thank you for watching health info Talk please subscribe to our channel for regular updates and knows and do like our FB page www.facebook.com/davidpakmanshow