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NUTRITION

THE KETOGENIC DIET FOR BEGINNERS

The Keto diet has been quite popular in recent time.

Keto Diet is a low carb, high-fat diet, especially for fat loss.

Keto Diet is found beneficial in:

1.Reducing the risk of cancer

2. Improving heart health

3. Reduces acne

4. Improve health in women with PCOS

WHAT IS A KETO DIET ??

KETOGENIC DIET
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Nutritionists have found that Humans were getting the majority of their energy from carbohydrates.

When you cut out carbs, your body starts to burn more fat for energy.

The diet forces the body to burn fats rather than carbohydrates.

A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging.

The right percentage of carbs and proteins a person on a keto diet needs is:

20% Protein75%Fat5%Carbs

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that fits your body.

7 FOODS TO EAT ON A KETO DIET

1. Avocados

Avocados
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It is loaded with nutrients such as vitamin C, vitamin K, vitamin B, vitamin E, and vitamin A.

Avocados are also a good source of dietary fiber, which helps reduce the risk of heart diseasetype 2 diabetes, and obesity, according to the California Avocados website.

It may help in improving cholesterol and triglyceride levels.

Carbs Content:

Avocados100Gms2Gms Carbs7Gms DietaryFibre

2. Eggs

Eggs
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They are among the healthiest and nutritious food meal.

Eggs can provide many health benefits as a part of a balanced meal. Eggs are an all-natural source of high-quality protein and a number of other nutrients, all for 70 calories per large egg.

The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a range of 18 vitamins and minerals.

Carbs Content:

Eggs100Gms1.1Gms Carbs0Gm Dietary Fibre

3. Vegetables

Vegetables
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Non-Starchy vegetables contain a lower amount of carbohydrates and calories compared to starchy vegetables.

They are high in protein, vitamin c and in other nutrients.

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.

Some Non-Starchy vegetables are:

sprouts, beans, cabbage, cauliflower, cucumber, carrot, garlic, mushrooms, onions and many more.

So to reduce your carb content in your meal one must have non-starchy vegetables and they even reduce heart risk, cancer and lower your BP.

Carb Content:

Non-Starchy vegetables1Cup1-8Gms Carbs8-10Gms Fibre

4. Greek Yogurt

Greek Yogurt
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Greek yogurt differs from other yogurts because it goes through a straining process to remove the whey. Whey is a liquid that contains lactose, a natural sugar found in milk. Greek yogurt is a popular dairy product.

They contain some carbs but still, they can be a part of the keto diet

Greek yogurt contains nutrients like protein, calcium, vitamin B-12, iodine, and many other nutrients.

Carb Content:

Greek Yogurt150Gms5Gms Carbs11 Gms Protein

5. Nuts

 Nuts
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They are healthy, high fat and low carb foods.

Nuts are high in fiber which helps in making you feel full and absorb fewer calories overall.

A diet rich in nuts may help prevent risk factors, such as inflammation, for some chronic diseases.

Carbs Content:

Nuts100Gms9.8Gm Carbs7Gms Fiber

6. Berries

Berries
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Most fruits are too high in Carbs to include them in a keto diet but having Berries is an exception.

Berries are low in carbs and high in fiber.

Strawberry, Blackberry, Rasberry, and Blueberry all lies in the category of Berries.

Blueberries are packed with antioxidants, called anthocyanins, that may help keep memory sharp as you age, and raspberries contain ellagic acid, a compound with anti-cancer properties.

All berries are great sources of fiber, a nutrient important for a healthy digestive system.

Carbs Content:

Berries100Gm10Gm Carbs2.4 Gms Fiber

7. Olives

Olives
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They provide the same health benefit as in olive-oil, only in solid form.

Olives are low in cholesterol and a good source of dietary fiber, which the body needs for good gut health. They are also rich in iron and copper.

Consuming olives may help prevent bone loss and even lower your BP.

Carbs Content:

Olives100Gms6Gms Carbs3.1Gms Fiber

Summary:

A ketogenic diet can be used to achieve weight loss, blood sugar control, and other health-related goals.

Fortunately, it can include a wide variety of nutritious, tasty and versatile foods that allow you to remain within your daily carb range.

Consume the above-mentioned foods that are low in carbs and contains very high other nutrients.

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