Professional Documents
Culture Documents
Care of Health
The greatest wealth is Health
MENU
Home
Diet
Cannabis
Fibromyalgia
4 1 5
SHARES
Ulcerative Colitis
Multiple Sclerosis
Thyroid
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 2 of 25
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 3 of 25
Citric acid helps stabilize blood sugar levels and combat the inflammatory effects
of sugar while also serving as an alkalizing agents for the body.
Lemons and limes are some of the best foods you can use daily to help detoxify
the gastrointestinal tract because of their natural antiseptic properties. Add a
fresh squeeze of lemon or lime to your water throughout the day and use in
many food preparations such as meat marinades and dressings.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 4 of 25
2.Herbs:
Herbs pact some of the most powerful antioxidants. Bitter herbs like ginger,
turmeric, and parsley stimulate digestive function by improving gut health. They
support enzyme and bile secretion from the liver as well as the gallbladder.
Consequently food transit time increases, fats are better digested, and
detoxification pathways are provided a boost. (2).
Carminative herbs like garlic and ginger add a pungent aroma to meals which is
important for stimulating the flow of gastric juices in the stomach. Their natural
oils increase bile flow so consider adding crushed garlic to your high fat meals
and enjoy the smells circulating the kitchen. They are also high in vitamins A,
polyphenols, amino acids and phytosterols. (3)
Other herbs like dried rosemary, sweet basil and oregano contain polyphenols
that enhance organic acid synthesis by improving the gut flora (4). Organic acids
are key to maintain bowel health and aid in nutrient absorption. These herbs
destroy harmful bacteria and provide antioxidant, anti-viral and anti-fungal
benefits to help you maintain a strong immune system (5).
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 5 of 25
When consumed properly, coffee and tea are extremely beneficial to improving
energy, gut health and brain function. Coffee and tea are no-carb beverages that
contain caffeine to give your metabolism a kick. I always add XCT oil, grass-fed
butter, stevia and cinnamon with my coffee for a creamy sweet fat burning
coffee that tastes great!
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 6 of 25
4. Low-Carb Vegetables:
Increased vegetable intake is directly associated with a lower risk of chronic
disease largely because of the polyphenols they contain (6). Low-carb vegetables
are a great source of vitamins, minerals, fiber and an assortment of antioxidants.
This would include spinach, cucumbers, celery, parsley, cilantro, watercress, bok
choy, etc.
Another very low-carb vegetable source that is full of nutrients but often
forgotten is sprouts. Look to get broccoli, kale or alfalfa sprouts into your diet
each day for glutathione boosting agents, enzymes and other phytonutrients.
These low carb veggies are great foods to eat on a ketogenic diet.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 7 of 25
Nuts and seeds are concentrated with powerful plant compounds that combat
inflammation in the body and boost immune health. Choosing the right variety of
nuts and seeds is key considering some varieties such as peanuts contribute to
inflammation.
When consumed in moderation, the high fiber content of nuts and seeds can
curb your appetite helping you to avoid excess calorie intake. The healthy fats
and antioxidants in nuts is credited with providing the anti-inflammatory
activities responsible for regulating lipid concentrations, preventing against
depression, Alzheimer’s disease and other cognitive disorders (59).
6. Avocados:
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 8 of 25
Avocados are packed with healthy fats, fiber, vitamins and minerals and only tip
the scale with a net carb count of 2 grams (22).
Nutrients often work synergistically in nature. For this reason, when the
monounsaturated fats in avocados are paired with foods containing lycopene
and beta-carotene they can actually increase the absorption of these
antioxidants into the body. Monounsaturated fats also significantly decrease
cholesterol and triglyceride levels (23). Avocados are one of the amazing foods
to eat on a ketogenic diet.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 9 of 25
7. Berries:
Although many fruits should be limited to maintain ketosis in the body, a small
handful of berries can provide major anti-inflammatory benefits.
Given 3.5 ounces of each fruit, the net carb count for blackberries is only 5 grams
followed by raspberries and strawberries at 6 grams while blueberries weigh in
at 12 grams net carbs (26, 27, 28, 29).
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 10 of 25
8. Eggs:
Eggs are a wholesome food that can be enjoyed while on the ketogenic diet. Eggs
are an excellent source of protein, contain only 1 gram of carbs in single egg and
can improve satiety (38).
Despite its bad reputation, consuming the egg yolk is a key part of receiving all
the great health benefits eggs have to offer. The egg yolk is concentrated with
essential vitamins and minerals like folate, iron, and vitamins A, B-12, D, E and K.
Research actually shows that eating the whole egg significantly improves lipid
profiles compared to individuals who only consumed the protein rich egg white.
It can also alleviate symptoms of metabolic syndrome by improving insulin
resistance and supporting weight loss. (39, 40)
Be sure to choose organic fed free-range eggs from a local farmer for the highest
quality egg. This is one of the best foods to eat on a ketogenic diet.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 11 of 25
Grass-fed meat and pasture-raised poultry contain omega-3 fatty acids that
support brain function, heart health and can help control blood sugar levels that
can lead to better weight management. CLAs (conjugated linoleic acids) support
your immune system, regulate cardiovascular function and boost metabolic
function. (42)
This staple food group is also an excellent source of B vitamins, zinc and the
trace element selenium which exhibits powerful antioxidant function and is
linked to a reduction in inflammatory diseases (41). Meat and poultry are some
of the best foods to eat on a ketogenic diet. A great place to find healthy meat is
through US Wellness Meats here
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 12 of 25
10. Fish:
Supplementing the ketogenic diet with fish is a great way to optimize your
omega-3 fatty acid intake. Wild caught fish like salmon, mackerel and sardines
protect cardiovascular function, provide antioxidant protection to boost cellular
health and inhibit neurological degeneration. (43)
Consumption of EPA and DHA in fish three times per week has been found to be
a major predictor of better weight management because of improved insulin
resistance (44). Furthermore, consuming at least 2 servings of fish per week is
associated with a decrease in various types of chronic disease including cancer
and Alzheimer disease (45, 46). It is also wise to use a high quality fish oil
supplement to add more anti-inflammatory fish oils to your diet.
11. Seaweed:
Seaweed is a nutritional powerhouse that combats inflammation, repairs
oxidative damage and prevents against inflammatory diseases like cancer.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 13 of 25
Seaweed also contains essential fatty acids like EPA, amino acids, and other
bioactive agents that provide a wide array of human health benefits. These
compounds are helpful to reducing inflammation in the body and improves
healthy aging and longevity. (57)
Sea Snax offers a seaweed treat that you can easily snack on to incorporate
incredibly dense nutrients into a ketogenic diet.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 14 of 25
These foods contain vitamins A, D, E and K, essential fatty acids like omega-3s
and CLAs. These nutrients are anti-inflammatory, balance insulin levels, increase
metabolism, support digestive health and gives detoxification pathways a
jumpstart so that you can burn fat more efficiently. (20, 21)
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 15 of 25
In addition, the high fat content of coconut based milk and yogurt exhibit a
paradoxical relationship with risks factors for heart disease. Intake of these
foods protect against the formation of plaque in arteries and is associated with
the reduced occurrence of heart attack and stroke (53).
Organic full-fat coconut milk is a great option to include into smoothies, stews,
and use in ketogenic desserts. So Delicious provides a cultured coconut milk
yogurt that is the perfect yogurt alternative for individuals with intolerances to
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 16 of 25
dairy. Coconut milk and coconut yogurt are some of the best foods to eat on a
ketogenic diet.
So go ahead and indulge in a little dark chocolate in your day along with the
other staple foods you should be eating on a ketogenic diet.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 17 of 25
15. Cheese:
When consumed in moderation, cheese is the perfect meal accompaniment or
snack to fuel your satiety on the ketogenic diet. Organic cheese from grass-fed
animals contains CLAs that drive metabolism, help burn fat and enhance
immunity (51).
Choosing the healthiest products like raw cheese also aids in healthier digestion.
The milk’s natural enzymes are preserved which breaks down lactose and
increases the availability of nutrients like calcium and protein into the body.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 18 of 25
Avoid adding high-glycemic sweeteners to either food and 5 ounces of both plain
Greek yogurt and cottage cheese will have about 5 grams of carbs. Cottage
cheese packs the stronger protein punch with 18 grams compared to 11 grams
of protein in the yogurt (49, 50). Because these are higher in protein and lower
in fat, be careful not to over consume these. As with any dairy, choose yogurt
and cottage cheese sourced from grass-fed cows for maximum nutrition.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 19 of 25
In one 12 week study, obese individuals who daily supplemented coconut oil into
their diets had a decrease in abdominal fat (13). Virgin coconut oil contains the
greatest concentration of MCTs and does not contribute to fat deposits unlike
long-chain fatty acids.
Adding coconut oil to your diet is an inexpensive and safe way to combat belly fat
and boost brain function. Swap out processed oils that contribute deleterious
effects to the body like vegetable oil with coconut oil in cooking, baking and add
to smoothies and hot beverages.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 20 of 25
Unlike long-chain fatty acids, MCTs decrease the caloric load of fats to less than
70%. It provides an efficient energy supply because of its rapid conversion into
ketone bodies and exhibits brain protective benefits. (10)
MCT oil serves as the perfect substitute for your heavy creamers in coffee and
tea and can be used abundantly in cooking practices. I personally use and
recommend the bulletproof XCT oil here
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 21 of 25
Using unrefined extra virgin olive oil contains the greatest concentration of
antioxidants because many plant compounds are destroyed during heating
processes. Olive oil contains vitamin E that helps scavenger free radicals, provide
minerals for bone health and also protection against diabetes (15, 16).
Prepare your own salad dressings with olive oil and herbs, use as a mayonnaise
alternative and avoid high temperature cooking that can initiate the natural
occurrence of free radicals forming in food.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 22 of 25
20. Olives:
Most of the carbohydrates in olives is in the form of fiber which means you can
consume about 7 olives for a count of 1 gram net carbs (32).
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 23 of 25
Furthermore, the high dietary fiber from coconut flakes, coconut flour and
coconut butter has been shown to lower the risk for diabetes by decreasing
blood glucose levels and preventing against intestinal cancers (55).
Easily incorporate coconut flakes into your diet by adding them to trail mix,
ketogenic desserts, smoothies, or using as an alternative to bread crumbs in
coating poultry. Try this brand of coconut flakes by Lets Do Organics for coconut
flakes with no added sweeteners or preservatives. Nutiva makes a great coconut
butter that they call coconut manna here
I like Bob’s Red Mill’s coconut flour here and we have a number of tasty coconut
flour baking recipes here. Coconut flour, flakes and butter are some of the best
foods to eat on a ketogenic diet.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 24 of 25
Individuals with type-2 diabetes have especially found to have major health
benefits from the consumption of this compound in foods like shirataki noodles.
Although glucose levels elevated following a meal with glucomannan, studies
show that insulin levels in type-2 diabetics is not significantly impacted. (36, 37) I
use these shiratki noodles on a regular basis. This is one of the best foods to eat
on a ketogenic diet.
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017
22 Foods to Eat on a Ketogenic Diet – Care of Health Page 25 of 25
f j b 4 h 1 s o 5
SHARES
Share this:
Like this:
Like
Be the first to like this.
Leave a Reply
http://careofhealth.online/22-foods-to-eat-on-a-ketogenic-diet/ 2/14/2017