1. coconut oil: each 100g contains 0g carbohydrate and 0g protein.
The medium-chain fatty acids contained in coconut oil can stimulate metabolism in the human body and are not easy to accumulate in the body. Can directly enter the liver to produce ketone bodies, helping to enter the nutritional ketosis state. It is also one of the important materials for making bulletproof coffee, which is quite popular recently.
2. Grass-fed cream: the carbohydrate content is 0g, and the protein content is 0.6g per100g.
Compared with cereal-fed cream, grass-fed cream contains more omega-3 fatty acids, linoleic acid (CLA) and carotenoids which are beneficial to human body. In addition, the risk of mycotoxin pollution in grains is small, which is one of the ingredients for making bulletproof coffee. In ketogenic diet, bullet-proof coffee can be made from the above two ingredients to replace breakfast and accelerate the entry into ketosis.
3. Eggs: The carbohydrate content per 100g is 1.8g, and the protein content is12.5g.
Eggs are the source of high-quality protein, rich in vitamins and minerals, such as vitamins A, B6, B 12, folic acid, choline, minerals, iron, phosphorus, zinc and selenium. In addition to perfect nutrition, the production of ketogenic vegetables can also add many changes, which is a convenient and high-quality food.
3. Eggs: The carbohydrate content per 100g is 1.8g, and the protein content is12.5g.
Eggs are the source of high-quality protein, rich in vitamins and minerals, such as vitamins A, B6, B 12, folic acid, choline, minerals, iron, phosphorus, zinc and selenium. In addition to perfect nutrition, the production of ketogenic vegetables can also add many changes, which is a convenient and high-quality food.
5.85% dark chocolate: carbohydrate content 38.7g, protein content 100g.
Dark chocolate contains antioxidants and tryptamine acid, which can help the body secrete hemoglobin to stabilize mood, and can relieve appetite and maintain a good mood during ketogenic diet.
6. Nuts/seeds: The carbohydrate content per100g is about17g, and the protein content is about15g.
(Low-carbon category: walnuts, sunflower seeds, Hawaiian beans, pine nuts and hazelnuts)
Nut seeds are rich in vitamin E, which can help maintain the integrity of cell membrane and prevent oxidative damage. In addition, it also contains dietary fiber, which helps to prevent constipation caused by ketogenic diet. However, it should be noted that some nut seeds with high carbohydrate content, such as pistachios, cashews and almonds, must be reduced!
7. Olive oil: each 100g contains 0g carbohydrate and 0g protein.
Olive oil is rich in monounsaturated fatty acids, which helps to improve dyslipidemia and reduce the risk and mortality of cardiovascular disease. In addition, phenolic compounds and carotenoids with antioxidant effect are quite healthy oil sources, so it is suggested to choose virgin and unrefined olive oil, which will retain higher nutrients.
8. Meat: The carbohydrate content per 100g is about 0g, and the protein content is about 7g.
Recommended: beef, pork, mutton, chicken and fish.
Meat contains relatively complete essential amino acids and vitamins, which can provide nutrition for the normal operation of human body. In addition, it is also an important source to prevent anemia and blood matrix iron, and unprocessed meat should be the first choice in meat selection. These different meat choices also increase variability when making ketogenic dishes.
9. Full-fat cheese: carbohydrate 5.9g, protein100g.
Cheese is rich in calcium and vitamin B2, which can improve the metabolism of fat, and the lactose content is lower than that of whole milk, which will not affect the nutritional ketosis. It is a ketogenic food that is convenient to eat raw or eaten.
10. Low-carbon vegetables: per 100g, the carbohydrate content is about 5g, and the protein content is about1g.
Low-carbon vegetables can mainly provide vitamin C, dietary fiber and phytochemicals, and can also prevent constipation during ketogenic diet. The principle of choosing low-carbon vegetables is to try to choose vegetables that grow on the ground, such as broccoli, sesame leaves, Chinese cabbage, cockscomb melon, radish vine, spinach and so on. Because the carbohydrate content of these vegetables is usually lower than that of vegetables growing underground.