Food and Nutrition

Ketogenic Foods That Can Help You Lose Weight Faster

The keto diet is also known as the ketogenic diet (ketogenic foods) is one of the most popular hardcore low-carb diets for weight loss.

The ketogenic plan works by encouraging the liver to create the ketones needed for energy as a substitute for carbs. By so doing, your body burns more fat per day.

Ketogenic diet also goes by the term low carb high fat (LCHF) diet, because there is a focus on getting more unsaturated fats.

However, this article does not intend to recommend any unsustainable eating plan that seriously restricts important nutrients like carbs.

Nevertheless, incorporating certain keto-friendly foods that are rich in protein and healthy fats into a well-rounded diet can get you to your pounds-dropping goals faster.

That’s because these diets help you build more lean muscle, prevent blood sugar highs and lows, and keep cravings at bay.

1. Eggs

Ketogenic Foods

Eggs are one of the healthiest foods known on the planet. The protein from an egg is described as a complete protein because it contains all the essential amino acids.

As a matter of fact, the human body absorbs digest and utilizes the protein from eggs better than it does any other source.

Eggs have also been shown to trigger the hormone cholecystokinin which increases feelings of fullness and keep blood sugar levels stable.

An egg contains antioxidants lutein and zeaxanthin, which help protect the eye health, so it is important to eat the whole egg.

Although egg yolks are high in cholesterol, consuming them does not have a significant increase in blood cholesterol levels in most people.

According to a study published on American Heart Journal heart disease patients can consume three whole eggs per day without any negative effects on their cholesterol levels,

2. Nuts and Seeds

Nuts and seeds are getting all the healthy glory due to their high-fat and low-carbs content

They are also a great source of monounsaturated fatty acids, vitamin E, and fiber which help you feel full longer.

Frequent consumption of nuts has been linked to a reduced risk for chronic heart disease, depression, and certain cancers

Although all nuts and seeds are low in carbs, the amount varies among the different types.

You can try out nuts like almonds, walnut, cashew nuts, macadamia nuts etc.

3. Seafood

Ketogenic Foods

Salmon, Shellfish, and other fishes are very keto-friendly and are rich in vitamin B complex, potassium and polyunsaturated omega-3 and omega-6 fatty acids.

Increasing your intake of polyunsaturated fats  (PUFAs) can help reduce inflammation and therefore improve your ability to lose weight.

Omega-3 fatty acids have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people.

Salmon are also a rich source of vitamin E, a powerful antioxidant that can help reduce your risk of inflammation.

4. Avocado

Avocado is an incredibly healthy fruit, with low carbs.

They are high in several vitamins and minerals including potassium which makes the transition to a Ketogenic diet easier.

Adding half of a fresh avocado to your lunch can increase satiety levels and reduce cravings in overweight adults, according to research published in the Nutrition Journal.

Also, in a study, people who consumed a diet high in avocados experienced a 22{e2a81040ca3a34c25c888d1ffe2418a7f2da514f0d7ce80101d382a098a36bfb} decrease in “bad” LDL cholesterol and triglycerides and an 11{e2a81040ca3a34c25c888d1ffe2418a7f2da514f0d7ce80101d382a098a36bfb} increase in “good” HDL cholesterol.

5. Cheese

There are over hundreds different of types of cheese and all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.

Although cheese is high in saturated fat, it hasn’t been implicated to increase the risk of heart disease

Cheese is also known to contain conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition.

Additionally, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.

6. Coconut Oil

Coconut oil has properties which make it unique to include in your diet when losing weight.

The start with, the bulk of coconut oil’s saturated fat content comes from medium-chain triglycerides (MCTs). MCTs are taken up directly by the liver and converted into ketones, this makes MCTs more weight-loss friendly.

According to a publication in the European Journal of Nutrition  MCTs may also temporarily increase your metabolic rate

The main fatty acid in coconut oil is lauric acid, which has been suggested to sustain the level of ketosis.

7. Coffee

Coffee is a carb-free drink which is incredibly healthy.

They contain caffeine, which is known to increases metabolism and may improve physical performance, alertness and mood.

Those who take coffee regularly have lowest risk of developing diabetes.

Final Thoughts

Sticking to a Ketogenic diet plan can help in weight loss, blood glucose control and other health-related issues.

However, we do not recommend any unsustainable eating plan that seriously restricts important nutrients like carbs.

Nevertheless, incorporating these ketogenic foods into a well-rounded diet can help you achieve your weight loss goals faster.

 

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About the author

Emmanuel Akpaneka

Emmanuel Akpaneka is my name, I am a Biochemist and also very passionate about healthy living. I also love writing which is the whole idea behind this. I am also the chief editor of currenthealthtips.com

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