Vegetarian Keto Diet for Beginners: Lose Weight, Boost Brain Power, and Increase Your Energy by Karen Cole

Author:Karen Cole [Cole, Karen]
Language: eng
Format: epub
Published: 2019-04-09T18:30:00+00:00

Avocados

Avocados are one of the best foods for the ketotarian diet. They are extremely healthy and can be added to a variety of different meals. Due to their numerous health benefits, they are often referred to as a superfood.

In one full avocado (which is around 200 grams) there are 18 grams of carbs. However, 14 of the 18 grams accounts for fiber. So really the carb count is only 4 grams which is very low.

The avocado is full of healthy, monounsaturated fats. This is definitely perfect for the ketotarian diet.

Avocados contain nearly 20 vitamins and minerals including potassium. They are also salt-free, cholesterol-free and sugar-free. They also help increase the absorption of vitamins A, D, K, and E. In addition, avocados help further improve levels of cholesterol and triglyceride.

Coconut Oil

Coconut oil consists of medium-chain triglycerides. These are used by the liver to convert into ketones for energy. As a result of this, coconut oil is often used to treat people with Alzheimer's to help raise ketone levels.

Coconut oil contains medium chain fatty acids, referred to as MCFAs. These saturated fats help raise HDL (“good” cholesterol) which in turn lowers overall cholesterol levels and the risk of heart disease.

Coconut oil has also shown to increase metabolism leading to improved weight loss which is why it is imperative to include this in the ketotarian diet.

Olive Oil

Olive oil has a wide range of great heart benefits. It contains oleic acid which is a monounsaturated fat that helps lower the risk of heart disease. Extra-virgin olive oil is full of antioxidants which help reduce inflammation and protect the heart.

Olive oil contains zero carbohydrates and is excellent to use on salads or for cooking. However, it is best to use olive oil for low-heat cooking as it isn’t as stable at high temperatures.

Nuts and Seeds

Nuts and seeds are an excellent and tasty addition to the ketotarian diet. They provide an easy snack and can be added to many types of dishes, including curries and salads.

Nuts and seeds are a great source of healthy fats and are very high in protein and fiber. Consuming them regularly has shown to help reduce levels of cancer and heart disease.

While the majority of nuts and seeds have a low net carb count, they can vary among different types.

Below we have outlined the number of carbs per 28 grams of popular nuts and seeds:

Almonds: 6g (3g fiber)

Brazil nuts: 3g (2g fiber)

Cashews: 9g (1g fiber)

Macadamia nuts: 4g (2g fiber)

Pecans: 4g (3g fiber)

Pistachios: 8g (3g fiber)

Walnuts: 4g (2g fiber)

Chia seeds: 12g (11g fiber)

Flaxseeds: 8g (8g fiber)

Pumpkin seeds: 5g (1g fiber)

Sesame seeds: 7g (4g fiber)

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