The Keto Diet: 10 Healthy Eating Chapters. Вячеслав Пигарев

in saturated fats, but contains medium chain triglycerides (MCTs), which can increase ketone production. MCTs can increase your metabolic rate and help you lose weight and belly fat. Measure portion sizes when consuming any healthy fats.

      Number of carbs per (28 g) of nuts and seeds (net carbs equals total carbs minus fiber):

      Almonds: 3 g net carbs (6 g carbs total)

      Brazil nuts: 1 g net carbs (3 g carbs total)

      Cashews: 8 g net carbs (9 g carbs total)

      Pistachios: 5 g net carbs (8 g carbs total)

      Walnuts: 2 g net carbs (total 4 g carbs)

      Chia seeds: 2 g net carbs (total 12 g carbs)

      Flax seeds: 0 g net carbs (total 8 g carbs)

      Pumpkin seeds: 1 g net carbs (total 3 g carbs)

      Sesame seeds: 3 g net carbs (total 7 g carbs)

      Berries

      Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbohydrates and high in fiber.