The Keto Diet: 10 Healthy Eating Chapters. Вячеслав Пигарев
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Название: The Keto Diet: 10 Healthy Eating Chapters
Автор: Вячеслав Пигарев
Издательство: Автор
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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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