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Achieving and maintaining ketosis requires a finely balanced balance of your macros, especially your carbohydrate intake. The average adult will need less than 50 grams of carbohydrate a day to maintain ketosis. Even if you have already abandoned the bread, rice, pasta, potatoes and fruits of your diet, it is still easy to reach those carbs. when you eat keto snacks, vegetables and regular dairy products.
So, if you're trying to add as much fresh food to your diet without exhausting your carbs, here are the low-carb veggies that will help you keep up with your keto plan.
1. cucumber
With only 12 calories and 2 grams of total carbohydrates in a medium-sized cucumber, you can easily add a cucumber or two to your daily keto diet without the risk of overloading carbs.
In addition, leaving the skin will give you a natural fiber boost.
2. Cauliflower
A quarter of cauliflower contains only 35 calories and 3 g of carbohydrates, and the advantage of keto fans is that you can then use your cabbage to prepare a high fiber, high fiber carbohydrate substitute to accompany your meals.
3. lettuce
With iceberg lettuce back, you can add 2 cups of crispy leaves to your lunch for maximum fullness and only 2 calories and an insignificant amount of carbohydrates.
4. Red Capsicum
The red capsicum is not only a vitamin C and a powerful antioxidant, but you can also eat a nutrient-rich red capsicum for only 35 calories and 5g of carbohydrates, which is very useful when you consider the incredibly high nutrient content of the diet. red capsicum.
5. tomatoes
A cup of cherry tomatoes contains just over 30 calories and 4 grams of carbohydrates, making it a perfect keto snack in the middle of the meal or an aromatic base for sauces and marinades.
6. zucchini
A whole zucchini contains only 30 calories and 4 g of carbohydrates, making it a perfect complement to ko-based dishes or an alternative to pasta for making low-carb noodles.
7. broccoli
Particularly low in carbohydrate and high in nutrients, a small whole broccoli contains only 60 calories and a single gram of carbohydrate, making it an ideal low-carb vegetable to add volume to meals or to create another alternative to rice.
8. spinach
When it comes to superfoods, you can not beat spinach. With only 2 g of carbohydrates in a whole cup, you can add spinach leaves to your salad or spinach cooked at your hot meals for reduced carbohydrate intake.
9. Mushrooms
For a more hearty choice of vegetables (or mushrooms), you can not go beyond mushrooms to complete your keto diet. If you do not consume carbohydrates in a cup, you can savor them cooked in olive oil or butter without affecting your keto ratios.
Susie Burrell is a nutritionist. Continue the conversation on Twitter @SusieBDiet.
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