In case you are not very familiar with the term, the first thing you should know is that a ketogenic diet suppresses food in a controlled way, in order to create a balance in our nutrition.
Ketogenic diets normally reduce daily consumption foods, such as carbohydrates or carbohydrates, and this makes them highly recommended for losing weight in risky situations, such as in cases of morbid obesity: their effectiveness exceeds two and up to three times that of a low-fat diet.
However, despite its effectiveness, few people risk following a ketogenic diet. Many consider it strict or little varied. This is mainly due to a misinformation problem.
There are many low-carbohydrate foods, which you can consume daily without much sacrifice and without jeopardizing the objectives sought in ketogenic diets.
Meet 6 low-carbohydrate foods that you may not have suspected, and that will help you carry your ketogenic diet in the best way.
The best foods for a ketogenic diet
1. Butter
Butter, as a diet food, is rather a controversial product. Most of the butters on the market come with saturated fat, which makes their consumption seem harmful at first glance. However, some of this information has been distorted.
A first myth that you should break is the one that says that butter is bad for the heart and for fat levels: in fact, butter as food contains vitamin K2 and many minerals. Just be sure to buy one that comes from grass-raised cattle, as this is the one with the best nutrients.
You must also make sure how you consume it: for any diet, and more so for a ketogenic diet, these products do not work as a base product, but as a complement. You should not base a breakfast on a product made from butter, but use butter as an extra in your meals.
Nutritional value of butter
- Fat: 99%
- Carbohydrates: 1%
2. Nuts and nut butter
There is a common misconception that a low-carb ketogenic diet should only eat meat and fat. Vegetables and other plant-derived products are also helpful.
A good example of this is walnuts, a food rich not only in healthy fats, but also in magnesium and vitamin E.
Including walnuts in your diet also provides benefits in terms of disease prevention. Its consumption has been linked to the prevention of heart disease and diabetes, for example.
Nut butter is also a recommended derivative. Be careful though: both walnuts and nut butter can become addictive, and a ketogenic diet doesn’t mean overeating.
Nutritional value of walnuts
- Fat: 74%
- Protein: 13%
- Carbohydrates: 13%
3. Dark chocolate
Surprised? Dark chocolate is a food with unsuspected nutritional values: it contains fiber and antioxidants in large doses.
A balanced intake of chocolate has other health benefits: its moderate consumption helps to strengthen the heart and improve blood pressure, as well as increase good cholesterol in the blood.
Although most chocolates on the market contain refined sugar, choosing one with a higher cocoa content guarantees a balance of healthy fats and low levels of carbohydrates. This is why dark chocolate is so closely related to ketogenic diets.
Nutritional value of dark chocolate
- Fat: 64%
- Protein: 5%
- Carbohydrates: 31% (depending on the brand and preparation)
4. Pork rind
This part of the pork is particularly rich in protein and amino acids such as glycine. This mixture makes pork rind an ideal food to keep us energetic and with optimal brain health.
The incorporation of pork rinds into the ketogenic diet should be treated with care: despite having a low carbohydrate content (if not: nonexistent), it contains elements such as Omega-6 fatty acids, which could be counterproductive if what we want is to lose weight. It is best to take a moderate consumption of this food.
Nutritional value of pork rind
- Fat: 52%
- Protein: 48%
- Carbohydrates: none
5. Avocados
There are many myths that surround the avocado. It is believed to be a fattening vegetable that is high in carbohydrates. The reality is totally different: it is a delicious type of fruit that helps you lose weight, and with a low carbohydrate content that makes it ideal for a ketogenic diet .
Some studies have shown another great contribution of avocado : it helps us control the levels of harmful cholesterol in the blood. This is due to its high content of monounsaturated fats and other properties such as its levels of fiber and potassium.
Nutritional value of avocado
- Fat: 77%
- Protein: 4%
- Carbohydrates: 19% (most of them from fiber)
6. Bacon
Bacon is possibly the least suspect low-carb food on this list. Bacon intake has been demonized for 2 main reasons: its high content of saturated fat and its status as a processed food.
However, although bacon cannot be considered a healthy food in itself, it can be consumed more or less regularly within a low carbohydrate ketogenic diet.
Nutritional value of bacon
- Fat: 70%
- Protein: 29%
- Carbohydrates: 1%
Reference
- Kris Gunnars. 6 Indulgent Foods That Are Low-Carb Friendly. For Authority Nutrition. [Revised April 2016]
