Basic ingredients for a healthy ketogenic diet
The ketogenic diet has become a popular choice for weight loss and health improvement, and choosing the right ingredients is crucial for a healthy ketogenic diet. Traditional ketogenic diets advocate for low-carb diets, but not every low-carb food is healthy. Therefore, this article introduces 15 essential ingredients to help you not only successfully follow a ketogenic diet but also maintain good health.
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1. Grass-fed meat
Grass-fed beef and lamb contain less omega -6 fatty acids than grain-fed meat, and their nutrients (such as iron and zinc) are more easily absorbed by the body.
2. Organic free-range eggs
Organic free-range eggs are rich in nutrients such as active vitamin A and choline, which help protect liver health and maintain normal fat metabolism.
3. Vegetables grown in soil
Compared to hydroponically grown vegetables, soil-grown vegetables are richer in nutrients. It's recommended to choose vegetables such as lettuce, arugula, and organic kale, as these are very beneficial for a ketogenic diet.
4. Homemade salad dressing
Avoid commercially available salad dressings, as they often contain too much vegetable oil. Opt for homemade salad dressings instead, which will help you avoid unhealthy fats.
5. Grass-fed butter
Grass-fed butter is rich in healthy fats and vitamin K2 , which helps maintain normal calcium metabolism and is beneficial for bone health.
6. Grass-fed organic cheese
Choosing grass-fed organic cheese offers more nutrients than processed cheese, especially beneficial for cardiovascular health.
7. Avocado
Avocados are a perfect ketogenic food, rich in healthy fats and protein, and are an ideal choice for salads, sauces, or guacamole.
8. Organic berries
Organic berries such as blueberries, strawberries, and blackberries are low in carbohydrates and rich in antioxidants, which help maintain a healthy metabolism.
9. Wild-caught salmon and sardines
Wild-caught fish are rich in omega -3 fatty acids, which help reduce inflammation in the body and are beneficial to the cardiovascular system.
10. Shellfish
Shellfish are rich in trace elements such as iodine, selenium, and zinc, which are very beneficial to overall health.
11. Organic walnuts and nuts
Walnuts and nuts are a healthy source of fats that help reduce inflammation in the body. Avoid eating too many almonds, as they contain high levels of oxalic acid, which may contribute to kidney stones.
12. Organic Valencia Peanut Butter
Choose organic Valencia peanut butter, as these peanuts are less prone to mold and offer better health benefits.
13. Celery
Celery helps lower blood pressure and promote sleep, especially organic celery.
14. Sauerkraut
Homemade or unprocessed sauerkraut is not only a prebiotic but also rich in probiotics, which helps promote gut health.
15. Bacon
Choosing organic bacon, especially the low-sugar version, is ideal for a ketogenic diet as it provides a good source of protein and fat.
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Conclusion: Choose healthy foods to easily achieve ketosis.
These foods not only help you maintain ketosis but also ensure you get the healthiest nutrition. By staying low-carb and choosing natural, minimally processed ingredients, you can make your ketogenic diet healthier and more sustainable.
YouTube source: https://youtu.be/M69NafZZzcs
YouTube Column: Dr. Berg's Chinese Health Knowledge
