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Ketogenic: A Lifestyle, Not a Diet
It’s hard to stick to a diet. You have so much to deal with. Hunger and cravings, not to mention expense, all come to mind when you think of the word diet. But the truth is, all that expensive diet food is really harming you. It’s usually over-processed to the point that your body probably doesn’t even know it’s food. It cannot digest it, and you have stomach issues, heartburn, and vacillate between constipation and diarrhea.
But, when you have a good plan, it’s actually not hard to stick to at all. Not if it’s a lifestyle, and certainly not if it’s good food. It’s food you really want to eat, and since ketogenic is not a diet but a lifestyle, you can eat as much as you need to without hunger. What more could anyone want?
=> What Is It and What Makes It a Lifestyle?
A ketogenic lifestyle consists of eating the ketogenic way: low carb, high healthy fat, and moderate protein 99 percent of the time - even if it’s your birthday. What does it mean to eat ketogenic, though? Well, basically you eat in such a way that your body produces ketones. Don’t worry, this is not scary; in fact, ketones can protect your brain from Alzheimer’s and other problems, such as brain fog and memory.
What if you started eating the way your ancestors used to eat? What would that look like? When you consider what your ancestors did not have, namely processed food, you can see what that might look like. The food around was that which was easily available such as berries, wild animals, and vegetables that are easy to grow like spinach, cabbage, broccoli, and cauliflower.
Because it was hard to catch food, they also had to ensure everything they ate was as high in fat as possible so that they could keep on enough weight to be healthy. But not fake fat, of course - healthy fat from fruit like coconut oil and olive oil.
Some people also enjoy ghee, which is clarified butter, in this plan. That’s the other thing that is awesome about the ketogenic lifestyle; you do have lots of leeway in what you eat if it follows the main goals, which are to eat low carb, high fat, and moderate protein most of the time.
Processed food is full of refined sugars, unhealthy fats, and chemicals that no one can pronounce and will leave you unsatisfied, always craving more. And guess what; it’s not your fault if you’re always craving more. They made the food that way.
The food you’re eating is designed to cause cravings. Processed food is made to hook you on it, just like opiates. The food scientists know the exact combinations of fat, salt, and sugar to hook you. They’ve found the formula to make every meal into a drug. What’s worse is that this drug will make you fat, unhealthy, prone to diabetes and you’ll likely die earlier than you otherwise would. Even when you think you’re eating small amounts of food called "diet" food, you can be fat and very unhealthy. In point of fact, thin people who are eating a fully processed diet are also very unhealthy and prone to illness. Disease manifests differently in everyone.
Thankfully, the ketogenic diet has become more mainstream. People are taking to it and getting healthier. They’re getting healthier because it’s simple. They don’t have to think too hard to know whether they can have that food or not. Due to this fact, it makes it easy for the ketogenic way of eating to become a full-on lifestyle.
That’s good, because one thing that can ensure that people really change for life, and make eating keto a habit, is to turn it into a lifestyle. When you know you’re going to live this way forever, that you’re not taking breaks, and that you’re not doing it for just the next few weeks until the big party, then you tend to stick to a healthier way of eating because it’s just normal and natural. Since ketogenetic eating is so natural, you’ll agree that it can easily become a lifestyle.
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Eating healthy does NOT have to be boring.
There is a massive amount of foods out there that are both healthy and tasty.
Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.
Fruits and berries are among the world's most popular health foods.
This is not surprising, given that they taste incredible. Fruits are also very easy to incorporate into the diet, because they require little to no preparation.
1. Apples
The apple is high in fiber, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.
2. Avocados
Avocados are different than most fruits, because they are loaded with healthy fats instead of carbs. They are creamy, tasty and high in fiber, potassium and vitamin C.
3. Bananas
Bananas are among the world's best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously convenient and portable.
4. Blueberries
Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world.
5. Oranges
Oranges are well known for their vitamin C content. They are also high in fiber, antioxidants and taste incredible.
6. Strawberries
Strawberries are highly nutritious, and are low in both carbs and calories.
They are loaded with vitamin C, fiber and manganese, and are arguably among the most delicious foods in existence.
Other Healthy Fruits
There are many other healthy fruits and berries that aren't listed here.
Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums and raspberries.
Eggs are among the most nutritious foods on the planet.
They were previously demonized for being high in cholesterol, but new studies have shown that they are perfectly safe and healthy (1, 2).
It is a myth that all meat is harmful. Unprocessed, gently cooked meat is one of the healthiest and most nutritious foods you can eat.
8. Lean Beef
Lean beef is among the best sources of protein in existence, and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you're on a low carb diet.
9. Chicken Breasts
Chicken breast is low in fat and calories, but extremely high in protein. It is a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you're not eating that many carbs.
10. Lamb
Lambs are usually grass-fed, and their meat tends to be high in Omega-3 fatty acids.
Despite being high in fat and calories, studies suggest that nuts and seeds can help you lose weight (3, 4).
These foods are crunchy, fulfilling and loaded with important nutrients that many people don't get enough of, including magnesium and vitamin E.
They also require zero preparation, which is important because it makes it easier to incorporate them into the diet.
11. Almonds
The almond is a popular type of nut. It is loaded with vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can help you lose weight, and provide impressive benefits for metabolic health (5).
12. Chia Seeds
Chia seeds are among the most nutrient dense foods on the planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part of the recommended intake for magnesium, manganese, calcium and various other nutrients.
13. Coconuts
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides.
14. Macadamia Nuts
Macadamia nuts are very tasty. They are much higher in monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts.
15. Walnuts
Walnuts are highly nutritious and loaded with fiber and all sorts of vitamins and minerals.
16. Peanuts
Peanuts (technically legumes, not nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies show that peanuts can help you lose weight (6, 7).
However, take it easy on the peanut butter. It is very high in calories and incredibly easy to eat excessive amounts of it.
Calorie for calorie, vegetables are among the world's most concentrated sources of nutrients.
There is a wide variety available, and it is best to eat many different types of vegetables every day.
17. Asparagus
Asparagus is a popular vegetable. It is low in both carbs and calories, but loaded with vitamin K.
18. Bell Peppers
Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.
19. Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables.
20. Carrots
The carrot is a popular root vegetable. It is extremely tasty and crunchy, and loaded with nutrients like fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits.
21. Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.
22. Cucumber
The cucumber is one of the world's most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of nutrients in small amounts, including vitamin K.
23. Garlic
Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function (8).
24. Kale
Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes.
25. Onions
Onions have a very strong flavor, and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits.
26. Tomatoes
omatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.
More Healthy Vegetables
These weren't listed, but are also very healthy: Artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, swiss chard, turnips, zucchini.
Fish and other seafoods tend to be very healthy and nutritious.
They are especially rich in in omega-3 fatty acids and iodine, two nutrients that most people don't get enough of.
Studies show that people who eat the most foods from the sea (especially fish) tend to live longer and have a lower risk of many diseases, including heart disease, dementia and depression ( 9, 10, 11).
27. Salmon
Salmon is a type of oily fish that is incredibly popular due to its excellent taste and high amount of nutrients, including protein and Omega-3 fatty acids. It also contains some vitamin D.
28. Sardines
Sardines are small, oily fish that are among the most nutritious foods you can eat. They contain hefty amounts of the majority of nutrients required by the human body.
29. Shellfish
Shellfish isn't eaten very often, which is a shame because it contains more nutrients than almost every other food. It ranks similar to organ meats when it comes to nutrient density. Edible shellfish includes clams, mollusks and oysters.
30. Shrimp
Shrimp is a type of animal found in the sea. It tends to be low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12.
31. Trout
Trout is another type of delicious oily fish, similar to salmon.
32. Tuna
Tuna is very popular in Western countries, and tends to be low in fat and calories, but high in protein. It is perfect people who need to add more protein to their diets, while keeping calories low.
Grains have gotten a bad rap in recent years, mainly due to them being a forbidden food on the wildly popular paleo diet.
However, it is a mistake to lump all grains together. There are many different types of grains, and some of them are very healthy.
Just keep in mind that they are still pretty high in carbs, so they are not recommended on a low carb diet.
33. Brown Rice
Rice is one of the oldest cereal grains, and is currently a staple food for more than half of people in the world. Brown (whole grain) rice is fairly nutritious, with a decent amount of fiber, vitamin B1 and magnesium.
34. Oats
Oats are incredibly healthy. They are loaded with nutrients, and also contain powerful fibers called beta-glucans, shown to have numerous benefits.
35. Quinoa
Quinoa has become incredibly popular among health conscious individuals in recent years. It is a tasty grain that is high in nutrients like fiber and magnesium. It is also an excellent source of plant-based protein.
Most people eat a lot of bread.
For those who are trying to adopt a healthier diet for the first time, it can be extremely challenging to find something to eat instead of bread.
Fortunately, there are several healthy (or at least "less bad") options available.
36. Ezekiel Bread
Ezekiel bread may be the healthiest bread you can buy at the store. It is made from organic, sprouted whole grains, and also contains several types of legumes.
37. Homemade Low-Carb Breads
The safest choice for healthy bread is something that you make yourself. Here is a list of 15 recipes for healthy breads that are gluten-free and low in carbs.
Legumes are another food group that has been unfairly demonized in recent years.
It is true that legumes contain anti-nutrients, substances that can interfere with digestion and absorption of nutrients.
However, these anti-nutrients can be eliminated by soaking and properly preparing the legumes before eating them (12).
What we're left with is an incredibly cheap source of quality nutrition, including a great plant-based source of protein.
38. Green Beans
Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.
39. Kidney Beans
Kidney beans are loaded with various vitamins and minerals, and are very high in fiber. Just make sure to cook them properly, because they are toxic when raw.
40. Lentils
Lentils are another popular legume. They are high in fiber and are among the best sources of plant-based protein. Lentils also taste delicious, and have a very satisfying texture.
Many people can't tolerate dairy products.
However, for people who do tolerate them, they are a healthy source of various important nutrients.
Full-fat dairy products seem to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes (13, 14).
If the dairy comes from grass-fed cows, then that may be even better, as it is higher in some bioactive fatty acids like CLA.
41. Cheese
Cheese is incredibly nutritious, and a single slice of it contains about the same nutrients as an entire cup of milk. For many, it's also one of the most delicious foods you can eat.
42. Whole milk Whole milk is very high in vitamins, minerals, quality animal protein and healthy fats. It is one of the best sources of calcium.43. Yogurt
Yogurt is made from milk that is fermented by adding live bacteria to it. It has many of the same health effects as milk, except with the added benefits of the friendly probiotic bacteria.
The "war" on fat is lost, and many fats and oils have been making a comeback as health foods.
44. Butter From Grass-Fed Cows
Butter from cows that were fed on grass is high in many important nutrients, including the very important vitamin K2.
45. Coconut Oil
Coconut oil is loaded with powerful fatty acids called medium chain triglycerides. Coconut oil may have benefits for Alzheimer's disease, and has been shown to help you lose belly fat (15, 16).
46. Extra Virgin Olive Oil
Extra virgin olive oil is the healthiest fat on earth. It contains heart-healthy monounsaturated fats, and is very high in antioxidants with powerful health benefits.
Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.
47. Potatoes
Potatoes are a very popular food around the world. They are loaded with potassium, and contain a little bit of almost every nutrient we need, including vitamin C.
They are also incredibly fulfilling. One study found that boiled potatoes were by far the most filling of 38 foods that were tested (17).
48. Sweet Potatoes
Sweet potatoes are among the most delicious starchy foods you can eat. They are loaded with antioxidants and all sorts of healthy nutrients.
Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss (18, 19).
It is great to use in salad dressings, and to add flavor to meals.
Not only is dark chocolate the most delicious food on this list, but it may also be the healthiest.
Dark chocolate is loaded with magnesium, and is one of the most powerful sources of antioxidants in existence (20).
https://www.healthline.com/nutrition/50-super-healthy-foods
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