The KETOGENIC , KETO DIET or KETO KENYA CHALLENGE is a popular LOW CARB DIET eating meal plan that limits the body’s daily carbohydrate intake and this forces the body to start using fats as its main fuel source for energy.
People who follow a keto Kenya diet try to to keep their daily carb intake to 50g per day
The purpose of this restriction is to force the body to use ketones, which are acids formed in the liver, or fat to provide caloric needs.
Tags: keto kenya, ketogenic diet, keto meal plan
Fish and sea food
Salmon, sardines, mackerel, albacore tuna and other fatty fish boast high levels of omega-3 fats, which is found to lower glucose levels and increase insulin sensitivity. Frequent fish intake is linked to a decreased risk of chronic disease further as improved status. Aim to consume a minimum of two 3-ounce servings of fatty fish weekly. Keto kenya
Low carb veggies
Nonstarchy vegetables are low in calories and carbs, but high in many nutrients, including ascorbic acid and several other minerals.
that makes it best for keto enthusiasts.
Cheese
Full fat cheese can be a protein and fat gold mine. For example according to the USDA 1 inch cube of cheddar cheese contains 3.89 g of protein and 5.66 g of fat.
It also has less than 1g of carbs which make it a great low carb keto snack
Meat and poultry
Meat is a high source of protein which makes it a staple for the ketogenic diet.
Processed meats, like bacon and sausage, are allowed on keto, they aren’t the best for your heart and may raise your risk of certain types of cancer if you eat too much.
Eggs
Eggs are high in protein, B vitamins, minerals and antioxidants. Two eggs contain zero carbohydrates and 12 grams of protein.
Nuts Seeds and Healthy oils
Nuts and seeds which can help in your keto kenya diet are high in protein and healthful fats, like omega-3 fatty acids, and low in carbs. as an example, in step with the USDA, 1 / 4 cup of raw, whole almonds has 15 g of fat and seven g of protein
Some examples of nuts to take while on a ketogenic diet are:
- Almonds: 3 g net carbs (6 g total carbs)
- Brazil nuts: 1 g net carbs (3 g total carbs)
- Cashews: 8 g net carbs (9 g total carbs)
- Macadamia nuts: 2 g net carbs (4 g total carbs)
- Pecans: 1 g net carbs (4 g total carbs)
- Pistachios: 5 g net carbs (8 g total carbs)
- Walnuts: 2 g net carbs (4 g total carbs)
- Chia seeds: 2 g net carbs (12 g total carbs)
- Flaxseeds: 0 g net carbs (8 g total carbs)
- Pumpkin seeds: 2 g net carbs (4 g total carbs)
- Sesame seeds: 4 g net carbs (7 g total carbs)
Berries
For more info on berries check out our other post
Carb counts for 1/2 cup of some berries:
- Blackberries: 3 g net carbs (7 g total carbs)
- Blueberries: 9 g net carbs (11 g total carbs)
- Raspberries: 3 g net carbs (7 g total carbs)
- Strawberries: 3 g net carbs (6 g total carbs)
Unsweetened coffee or tea
Unsweetened tea or coffee contain zero grams of carbohydrates fat or protein so they are considered OK in the keto kenya diet
