Which oils should be consumed in the ketogenic diet?

Which oils should be consumed in the ketogenic diet?

Ketogenic diets are becoming more and more popular, especially as the benefits are understood. It is necessary to consume 20% protein and 75% fat in the diet, which requires only 5% carbohydrate intake.

Therefore, the quality of the fats we consume while eating ketogenic is also of great importance. If you are eating according to the ketogenic diet, you should know the healthy sources of fat that you should definitely include in your diet. What is the ketogenic diet? Click to read the article …

  1. Full-fat yogurt

Containing high protein yoghurtIt is also rich in saturated fats. There is also evidence that the saturated fat in dairy products may be less harmful to heart health than other saturated fats from meat and other sources.

  1. Walnuts and hazelnuts

These wonderful nuts, which are available in many varieties, are keto-friendly foods with low carbohydrate and high fat content. Traditional walnut and hazelnut In addition, due to their lower carbohydrate content, macaroons and pecans can also be preferred in the ketogenic diet.

  1. Coconut oil

In particular, unprocessed coconut oil (virgin coconut oil) is a saturated fat in itself. One tablespoon of coconut oil has 117 calories and 14 grams of total fat, 12 of which are saturated fat. Using unprocessed coconut oil will also help ensure that the oil contains some natural plant chemicals that may have benefits. Click to read the benefits of coconut oil …

  1. Salmon and tuna

Fatty fish are also completely keto-friendly options; they provide high quality protein and beneficial omega-3 They are also rich in fatty acids. This, in turn, helps relieve inflammation in the body and reduces the risk of many chronic diseases.

  1. Pumpkin seeds

Seeds are generally nutritious foods. Pumpkin seeds, on the other hand, are one of the ideal seeds for a ketogenic diet with their intense oil content. It is also rich in many minerals such as zinc that supports immunity and magnesium with anti-inflammatory properties.

  1. Olive oil

High quality and cold pressed olive oilis among the healthiest oils to consume. It is recommended to be used abundantly in salads, especially raw. How to understand good olive oil? Click to read the article …

  1. Avokado

We can say that the ketogenic diet is a must avokadoIt is both rich in fat and contains plenty of fiber and antioxidants.

  1. Egg

Eggs are also a keto-friendly food; It contains both a lot of protein and enough healthy fat. Click to read the recipes for breakfast with eggs …

  1. Fat steak

When including meat in the diet usually protein We think about its content, but natural beef beef is also very nutritious in terms of fat. Even once or several times a week, fatty meat is also very suitable for a ketogenic diet.

Source used: https://www.shape.com/healthy-eating/diet-tips/healthy-high-fat-keto-foods-list

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