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When you're on a ketogenic diet, you're aiming for ketosis – so that your energy source goes from carbohydrates (glucose) to fat (ketones), which helps burn fat, "said Business Insider McKel Hill, dietitian and founder of Nutrition Stripped. "It could look like a diet that includes about 70 to 75 percent of your daily caloric intake in the form of fat, about 20 percent protein, and just 5 percent carbohydrate, as previously reported. Here, Ansley Hill, RD, LD, HealthLine.com, is thinking about healthy fats for the keto diet and the limitations of some:
"When you follow a ketogenic (ketogenic) diet that is high in fat and very low in carbohydrates, it's important to remember that not all fats are created equal.
Some sources of fat are better for you than others, and it is essential that you fill your plate with the healthiest options to achieve your health goals.
Here are 14 healthy sources of fat to enjoy with the keto diet.
1. Lawyers and avocado oil
Avocados are not only an excellent source of heart-healthy fats, they also provide a high dose of fiber, vitamins and essential minerals (1).
Research suggests that avocados and their oil can contribute to heart health, balanced blood sugar and healthy aging (2Trusted Source, 3Trusted Source).
Enjoy the avocado alone, use it to make guacamole or add it to smoothies and salads to increase the fat and nutrient content. Sprinkle avocado oil on grilled or steamed vegetables or use it to make salad dressings and other sauces compatible with the keto.
Including different types of nuts in your diet is a great way to increase your intake of healthy fats, vegetable protein and fiber (4).
In addition, increased consumption of nuts is associated with reduced risk of heart disease and deaths associated with cancer, diabetes and respiratory diseases (5Trusted Source).
The nutrient composition of nuts being different, the consumption of a variety of your favorite foods will help you get the most out of the benefits. Pistachios, walnuts, almonds, pecans, cashews and Brazil nuts are excellent options for low carb and high fat diets such as keto.
Carry mixed nuts in your snacks, sprinkle them on your salads and soups, or make a nut-based spread like a walnut pesto.
3. Butters of nuts and seeds
Nut and seed butters offer the same benefits as eating nuts and whole grains, but in a more versatile package.
Spread sunflower butter over soda cookies or use almond butter as a dip for low carb vegetables.
Add your favorite walnut butter to smoothies or use it as a base to prepare energizing bites. You can even include nut butters in sauces and pickles for fish or vegetable noodles.
You can create your own nut and seed butters if you wish, but if you plan to use store-bought versions, be sure to read the ingredients label. Some varieties contain sweeteners that may make them unsuitable for a keto diet.
4. flax seeds
Flax seeds are an excellent source of omega-3 anti-inflammatory, fiber and plant compounds beneficial to health.
A quarter cup (42 grams) of flax seed provides 11 grams of fiber, 7 grams of protein and 18 grams of fat, half of which comes from omega-3 (6).
Research indicates that flaxseeds and their oil can help prevent heart disease, cancer, diabetes and degenerative brain diseases (7Trusted Source).
Add ground flax seeds to your smoothies or sprinkle them with salads, soups or a perfect yogurt keto. You can also incorporate whole or ground flaxseed in your favorite recipes to make crackers, muffins and pancakes unanimously.
5. Hemp hearts
Hearts or hemp seeds are another great option, rich in nutrients, to increase fat intake in the ketogenic diet.
Three tablespoons (30 grams) of hemp hearts provide 15 grams of fat, making it the ideal choice for high fat diets (8).
It is one of the few complete sources of vegetable protein containing the nine essential amino acids. In addition, they contain a variety of vitamins and minerals, including vitamin E, calcium, iron and potassium (8).
Hemp hearts have a sweet flavor and texture similar to that of sesame seeds. They are easy to mix in a variety of foods without changing the profile of the flavor.
Sprinkle with yogurt, salads and grilled vegetables, mix them with smoothies and soups, or incorporate them into energizing morsels. You can also add them to sauces and vinaigrettes.
You can buy hemp hearts locally or online.
6. Whole eggs
Eggs are as nutritious as they are versatile, making them an easy complement to a ketogenic diet.
A single 56-gram egg contains about 5 grams of fat, 7 grams of protein and 80 calories (19).
Make sure to eat the whole egg because the yellow is rich in B vitamins and potent antioxidants, lutein and zeaxanthin, which promote eye health (20Trusted Source).
Cook a batch of eggs for snacks throughout the week or add a little mayonnaise and turn them into egg salad. Make a scramble loaded with low carb vegetables or have poached eggs with slices of avocado and tomato. "