Contents:
- Medical Video: A Sample Ketogenic Diet Meal Plan
- Various foods for a healthy diet
- 1. Apple
- 2. Broccoli
- 3. Oatmeal
- 4. Egg white
- 5. Fish
- 6. Soup
- 7. Low-calorie snacks
Medical Video: A Sample Ketogenic Diet Meal Plan
Food for the diet does not only have to be able to make the weight scale down, but also can make the body stay healthy. For diabetics, the right diet is also important to keep blood sugar stable. Curious about what types of food for your diet should you consume? See the following explanation.
Various foods for a healthy diet
1. Apple
Many people rely on apples as a diet food. This red or green fruit does have good nutritional properties and can help your efforts in reducing weight scales. In one small apple or around 85 grams, only 50 calories contain 12 grams of carbohydrates.
While the fiber contained in it is water soluble fiber that works to make you hold hungry longer. So, you can make the apple as a break between meals, so you prevent excessive amounts of food. Apples also have a low level of glycemic index so it's safe for those of you who have diabetes, but want to control your weight.
2. Broccoli
You can count on Broccoli as one of the foods for the diet. Because these foods have low calories, but are rich in vitamins, fiber, and minerals. One glass filled with broccoli contains 30 calories. Meanwhile, broccoli contains high levels of vitamin C, vitamin K, and vitamin A. For fiber content, broccoli has as much as 5 grams of fiber that can help you full all day.
Whereas, in people with diabetes, this type of vegetable can help control blood sugar levels. So, eating broccoli as much as possible also will not make your blood sugar rise.
3. Oatmeal
Oatmeal can be said to be a food for a diet that is mandatory every day in your menu. the article, consuming outmeal has been proven to help you lose weight. A studies from the University of California, which has been conducted for 6 years, has proven it.
In this study, it was known that people who always had breakfast with oatmeal had a lower body mass index than people who did not have breakfast at all and groups of people who ate breakfast with other menus.
Oatmeal includes staple foods that contain high fiber and a low glycemic index value. So, you can rely on it as a substitute for rice or noodles, and make your blood sugar and body weight well controlled.
4. Egg white
Egg white is a side dish that is high in protein but low in fat, making it suitable as a food for your diet. Yes, just 100 grams of egg white contains 10.9 grams of protein. Meanwhile, for fat there is only about 0.17 grams. Because it is low in fat, you do not need to worry about this food will increase the fat deposits in the body.
Plus, food for this diet has no glycemic index value, because it does not have carbohydrate content, so diabetics can safely consume egg white. But, still you have to consume it in sufficient quantities and according to your needs.
5. Fish
If you want to lose weight, try to eat more fish. Fish tends to contain good fats that can help you lose weight. Unlike meat, fish have a type omega-3 fats which is good for brain health. Usually, this fat is in deep-water fish such as salmon, tuna, mackerel.
In addition, a study conducted in Sweden revealed that people whose dinner menu was fish, tended to have 11% lower intake than people who ate meat. Eating enough and not excessive intake is also a way for diabetics to manage their disease.
6. Soup
Not only warm in the stomach, soup can also make you full longer. In fact, this has been proven in a study reported in the journal Obesity of Research. On studies this, it is known that if you consume about 300 ml of broth soup twice a day, you can make weight easier to go down.
Soup is better used as food for the diet if added various types of vegetables in it. Of course, these foods are very suitable for consumption when you are on a strict diet and certainly do not make diabetes out of control.
7. Low-calorie snacks
No need to leave the habit of snacking. Even if you have diabetes and are on a diet, you really aren't forbidden to eat snacks. But, the snacks you consume do have to be low in calories and do not contain sugar. Today there are many more fiber snacks.
If you want to drink coffee or tea, there's actually no problem. However, once again pay attention to your sugar consumption. You should avoid using too much sugar. Or you can also use it low-calorie sweetener so that you don't worry about making weight gain or even making blood sugar levels soar.
