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A Ketogenic Diet is a low carb diet in which the body produces ketones through the process known as ketosis, which is saved as energy to make the body survive mainly on stored fats.
Usually, after eating foods that are high in carbs, the body produces glucose, which is converted and used as energy and insulin, which processes the glucose in the bloodstream.
In the process of ketosis, the body is ‘forced’ to survive due to a low intake of food by the production of ketones from the breaking down of fats in the liver.
The goal is to keep the body in this metabolic state so that it survives on the fats present. However, it should be noted that it involves the starvation of carbs and not calories.
Since a ketogenic diet is a low carb diet, then what foods are required for it? Let’s take a look at some of them.
Ketogenic Diet: What to Eat and What to Avoid
What to Eat
1.) Proteins: When eating proteins, your best option is grass-fed and pasture-raised proteins to reduce the intake of steroid hormones and bacteria. Meats like chicken and fatty fish are excellent in this category, while beef should be consumed moderately. However, you should know that too much protein isn’t suitable for a ketogenic diet.
2.) Fats & Oils: Fats are one of the most essential foods in a ketogenic diet because they constitute a significant part of it. You can combine them in various ways with other foods. There are several types of fats, but the best are the monounsaturated and saturated fats like egg yolk, nuts, coconut oil, butter, etc. are the most stable and less inflammatory
3.) Vegetables: Green vegetables are very good for a ketogenic diet.
4.) Beverages: The best drink to take in a ketogenic diet is water. It’s alright if you decide to flavor it lime/lemon juice.
5.) Dairy: Cheeses and milk are all good, but for a more effective diet, you should go for full-fat dairy products.
6.) Seeds and Nuts: The fattier nuts such as almonds and macadamias are perfect for an effective ketogenic diet.
What to Avoid
You should have a good idea of what a ketogenic diet is and the kinds of food that you should eat. You should also know that there are certain foods that you need to avoid because they aren’t keto-friendly. Below is a list of such foods:
1.) Grains: Rice, corn, pasta, cereals, wheat products, etc. shouldn’t be consumed because they are high in carbs.
2.) Sugar: Candy, chocolate, energy/sports drinks, juice, soft drinks, ice cream, and chocolates are examples of foods that are high in sugar content, and they should be avoided.
3.) Low-fat foods: As the name implies, these kinds of foods are low in fats and possibly high in carbs and sugar. They should also be avoided.
4.) Trans Fats: hydrogenated fats like margarine or other butter replacements fall into this category and should be avoided, as well.
5.) Starch: Foods like yams and potatoes have a high content of starch and should be avoided. Some vegetables fall into this category as well.
The ketogenic diet may seem hard to grasp in the beginning but isn’t as hard as it’s made out to be. The rising recognition of the sparkling eating plan makes it easier to find available low-carb foods that can help you in your quest to lose weight as well as providing you with other numerous benefits it offers.
For better results with the Ketogenic Diet, it advisable to stay hydrated and track what you eat always. Stick to the recommended foods to eat and those that need to be avoided.
Results may vary. Information and statements made are for general purposes and are not intended to replace the advice of your doctor. Her Own Health does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Her Own Health are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.