The Keto Basket Part 1: Keto friendly Vegetables 

So, after you’ve read and compared all of the diets you’ve read online and diets recommended by friends, it’s time to put them to the test. Will this diet plan work for you? How long will it take to achieve your objectives? Will the side effects and negative reaction dampen your excitement? What about its long-term viability? Starting a diet is easy; maintaining it is so difficult that most of the time, slipping off and returning to what you normally eat is easier. Of course, we cannot ignore the cost because I have noticed that anything fresh (such as fresh meat, fruits, and vegetables) is more expensive than canned and processed foods.

Who says life is simple. Losing weight is hard, being overweight with all its health risks is harder. The good news is, if there’s a will, there’s a way. I want to emphasize that we are all unique. Body size is not a factor in health. It goes beyond that. We are to respect our bodies and treat ourselves with all the kindness in the world. We exercise and maintain a healthy diet because we appreciate our bodies, not for the benefit of others.

Since so many individuals want to reduce their extra weight, goods that guaranteed weight loss without exercise have become more popular than exercise bands. Fruit juice, bars, tablets, powder, tea, lotion, and many other products are available. They all promised consumers quick fitness, which is something they have in common. I don’t have anything against them, but I also don’t support them. This is why I find the keto and low-carb journey to be a successful method of weight loss, and it is also sustainable. 

Each of us has distinct goals and objectives. Determination and persistence are essential. It took me several months to reduce my weight from 65 kilograms to 45 kilograms, but it is feasible with exercise and a nutritious diet. Of course, don’t forget to add discipline and unyielding commitment. When pursuing a goal, attitude is important. Negativity and interruptions are constants especially from people around you . It is up to you whether you let it influence you or double your effort to climb higher.

I find it incredible that avoiding a bag of chips is more difficult than performing 60 toe reach crunches or a 1-minute plank! But that is the reality. Reaching your goals also relies on how intelligent you are in choosing carefully  what you put in that lovely mouth of yours. Even though you will be able to eat your favorite foods once you have achieved your goals, you must still eat your favorite pizza in moderation. But I assure you that as your body changes, so too will your attitude toward food. I used to take a coffee break in the afternoon with donuts. After my low-carb diet, it’s been years since I last ate that sugary thingy. 

The food scale is another critical element. Everything needs to be weighed, but don’t worry—after you get a hang of it, you’ll know what 100 mg looks like. My friends find it funny and yet irksome. When I started the keto diet, I weighed everything before I ate them.

Of course, the carb manager app is incredibly useful for keeping track of your meals and activity. I suggest that you should install one. Select the app based on your needs and lifestyle.

If all of your reading was from your social media feeds, you should probably start reading the labels on your food as well. Reading food labels shows you some key nutrients that impact your health and support your personal dietary needs by looking for food that contain nutrients that you want and less of the nutrients that you don’t need or avoid.

Here is a list of vegetables that you should think about when marketing and making meals.

Enjoy your way to fitness and wellness. Keto on 🌿

Green beans are high in vitamin K, and they also contain a decent amount of calcium. 

Asparagus. It is a versatile vegetable and you can cook it in different ways. Has 2g net carbs, 3g protein, 27 calories per cup.

Bokchoy. Also called white cabbage or Chinese cabbage or pechay in the Philippines and has a 1.8g total carbs, 1.6g protein, and 12 calories per 1 cup serving. 

Broccoli. Broccoli is a nutrient-dense vegetable that may benefit your health in a variety of ways, including lowering inflammation, improving blood sugar control, increasing immunity, and promoting heart health. Each 100g contains 4g net carbs, 2g protein, and 35 calories.

Cabbage. Cabbage, which is often confused with lettuce due to their similar appearance, is actually a member of the cruciferous vegetable family, which may help protect against radiation, prevent cancer, and reduce the risk of cardiovascular disease. Each 100g contains 4g net carbs, 1g protein, 23 calories.

Cauliflower. Cauliflower is a cruciferous vegetable that is high in fiber and B vitamins. It contains antioxidants and phytonutrients that can help prevent cancer. It also contains fiber, which aids in weight loss and digestion, choline, which is necessary for learning and memory, and a variety of other important nutrients. Each cup of cauliflower contains 2g net carbs, 2g protein, 29 calories. 

Celery. It is common in many diets and it contains 1g net carbs, 1g protein, and 14 calories per 1 cup serving. 

Cucumber. It is another keto friendly vegetable that contains 2g net cars, 1g protein, and 16 calories per 1 cup serving. 

Eggplant. 1 cup of eggplant contains 6g net carbs, 1g protein, and 35 calories. 

Green beans. Beans may be among the most weight-loss-friendly foods you can eat. They’re high in both protein and fiber but low in calories. Each 100g contains 4g net carbs, 2g protein, and 31 calories. 

Kale or leaf cabbage. It is a green leafy vegetable that is rich in nutrients and offer range of health benefits for the whole body. Each cup of Kale contains 0net carbs, 1g protein, and 7 calories. 

Cancer studies seem to show that raw kale is more beneficial than cooked, while cholesterol studies seem to show that steamed kale is more beneficial than raw.

Mushrooms. Mushrooms are a rich, low calorie source of fiber, protein, and antioxidants. They may also mitigate the risk of developing serious health conditions, such as Alzheimer’s, heart disease, cancer, and diabetes. Each cup of mushroom contains 1g net carbs, 2g protein, and 15 calories. 

Spinach. Spinach is a very nutrient-dense vegetable. It is the most nutrient-dense vegetable on the market. This is due to the fact that 1 cup (30 grams) of raw spinach contains 16% of the Daily Value (DV) for vitamin A and 120% of the DV for vitamin K — all for only 7 calories with 0g netcarbs, and 1g protein.

Zucchini. Do you know what zoodles are? They’re made from zucchini. If you have a longing for pasta, these vegetables can satisfy your craving. 2g net carbohydrates, 1g protein, and 19 calories are found in one cup of zucchini.

Zoodles is your new noodles!
Advertisement

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s