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| Keto diet plan for obesity,diabetes and other health problems | | | Dr Rashi Sharma | 1/19/2021 10:52:10 PM |
| The ketogenic diet has become popular. Studies have found that this very low carb, high fat diet is effective for weight loss, diabetes and epilepsy. A ketogenic diet may be beneficial for certain C Cancers and Alzheimer disease and other disease too. A ketogenic diet limits carbs to 20 to 50 grams per day. While this may seems challenging , many nutritious foods can easily fit in to this way of eating.
SEAFOOD:- Fish and shellfish are very keto friendly foods. Salman and other fish are vitamin B, potassium and selenium, yet carb - free. Shrimps and crabs contain no carbs . But other types of shellfish do contain carbs. Still shellfish can be included in keto friendly diet. Salmon , sardines and fatty fish are very high in omega -3 fats which are to be found to lower insulin levels and increase insulin sensitivity in over weight people.
The American Heart Association recommends consuming one to two seafood meals very week
LOW CARB VEGETABLES:- Non - starchy vegetables are low in calories and carbs but high in many nutrients, including vitamin C and several minerals. Vegetables and other plants contain fiber, which your body doesn't digest and absorb like other carbs. Therefore, look at their digestible carb count, which is total carbs minus fiber. The term " net carbs " simply refers to carbs that are absorbed by the body. Consuming one serving of starchy vegetables like potatoes, yams or beets could put you over your entire carb limit for the day . The net carb count for non starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 7 gram for 1 gram of cooked Brussel sprouts.
Vegetable contain antioxidants that help protect against free radicals. Some vegetables like broccoli, cauliflower, kale can reduce heart disease risk and cancer.
Keto Vegetable include -Asparagus, Avocado, Broccoli, Cabbage, Cauliflower, Cucumber, Green beans, Eggplant, Kale, Lettuce, Olives, Peppers (especially green), Spinach, Tomatoes, Zucchini
CHEESE : There are many types of cheese. Most are very low in carbs and high in fat. So these are fit for ketogenic diet. Cheese is high in saturated fat. Eating cheese regularly may reduce the loss of muscle mass. Cheese is rich in protein, calcium and fatty acid which are beneficial. Yet cheese contains a minimal amount of carb.
AVOCADOS: Avocados are incredibly healthy. 100 grams of avocado contains 9 grams of carbs. 7 of these are fiber and net carb is only 2 grams. Avocados are high in several vitamins and minerals including potassium an important mineral.
OLIVE OIL: Extra virgin olive oil is high in oleic acid ,a monounsaturated. It reduces risk of heart disease. As a pure fat source olive oil contains no carbs thus olive oil is heart healthy oil.
NUTS AND SEEDS: Nuts and seeds are healthy, high fat and low carb foods. Frequent nut consumption can reduce risk of heart problems, certain cancers and other chronic diseases. Nuts and seeds are high in fiber. It can help you feel full. Almond contains grams of net carbs. Brazil nuts contain 1 gram of net carb. Chia seeds contain 1 gram net carbs. Cashew contain 8 grams of net carb. Walnuts contain 2 grams of net carbs.
BUTTER AND CREAM: Butter and cream are good fats for ketogenic diet. Each contains only traits amounts of carb. Many studies show saturated fat is not linked to heart disease. So butter and cream are nearly carb free. They have beneficial effect on heart health when consumed in moderation.
UNSWEETENED COFFEE AND TEA: Coffee and tea are healthy and are carb free drinks.
Coffee and tea drinkers have shown significantly reduced risk of diabetes. Unsweetened coffee and tea contain no carbs. They help to boost your metabolic rate as well as physical and mental performance.
DARK CHOCOLATE AND COCO POWDER : Dark chocolate and coco powder are high in antioxidants. Dark chocolate contains flavanols which can reduce the risk of heart disease.
And keep arteries healthy. It is important to choose dark chocolate. A ketogenic diet can be used to achieve weight loss, blood sugar management and other health related goals. To reap all the health benefits of ketogenic diet consume ketogenic foods. |
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