WHAT CAN YOU EAT ON THE KETOGENETIC DIET?
With the Advent of technology and changing time, lifestyle diseases such as hypertension, diabetes, obesity are affecting a major chunk of the population in India and other countries. Obesity, a metabolic disease has become a new normal affecting almost 30 per cent of the world’s population.
To combat these metabolic and lifestyle diseases people have resorted to a number of diet strategies and few are really backed by any research. Keto diet is such a diet plan that can produce promising results in reducing weight and backed by research. This article will brief you about the fundamentals of the keto diet and what can you eat on a keto diet.
WHAT IS KETO DIET?
Keto diet or ketogenic diet is that the type of diet plan in which the amount of fat is high, the amount of protein intake is adequate and the amount of carbohydrate is low. The main focus of this diet plan is to burn more fat than that of carbohydrates.
THE BASICS OF KETOGENETIC DIET:
- Take lots of healthy fats.
- Eat a little bit of carbohydrate or sugar.
- Take an adequate amount of protein.
Keto diet means low carbohydrate and high-fat diet is an effective measure for not only weight loss but also for diabetes and epilepsy. It mainly restricts the intake of carbohydrate to 20-50 grams per day. It may seem hard to adapt for many of us but there are many nutritious food items which can effectively replace carbohydrate.
WHAT IS KETOGENESIS?
There are different types of the biochemical process going on in our body, Ketogenesis is one of them. It’s a normal metabolic process of the body by which our body keeps working in the proper way.
When we do not supply the body the required amount of carbohydrate for getting energy then it burns fat instead of carbohydrate.
In this process, the body produces a number of ketone bodies by breaking down fatty acids and amino acids. In this process, the stored fats of the body are broken down to produce energy, which acts as a fuel for the body.
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WHY DOES KETOSIS OCCUR?
Ketosis happens in the body when energy deficiency occurs due to lack of carbohydrate which leads to the breaking down of fat for energy. The ketone bodies are produced in the mitochondria of liver cells and their synthesis occurs during fasting when glucose of the blood is unavailable. Ketogenesis occurs to compensate for the lower glucose level of the body after the breakdown of other stored carbohydrate such as glycogen. The excess ketones which are not used as fuel get excreted via urine.
WHAT CAN YOU EAT A THE KETOGENETIC DIET?
In keto diet, we can eat mainly low-carbohydrate food items such as meat, fish, eggs, vegetables, and natural fats such as butter and olive oil etc. In drinks, we can add water, tea, coffee, and wine also.
Here are the basic food items listed below which we can include in the keto diet chart:
KETO DIET FOOD LIST:
- VEGETABLES GROWING ABOVE THR GROUND.
Vegetables grown above the ground are the most important food item in the keto diet.
Low carb diet basically consists of leafy vegetables, cauliflower, broccoli, avocado, zucchini, and cabbage.
One can replace rice, chapattis or pasta with the vegetables. Vegetables contain fiber which body cannot digest and absorb like other carbohydrates.
So, they are a good source of the keto diet. Not starchy vegetables are not only rich is nutrients but also contain less carbohydrate.
Seafood is one of the most keto friendly foods. There are many kinds of seafood which are carbohydrate free but rich in many vitamins and minerals. Salmon and many sell fish are a good source of the keto diet.
The egg is another food item which fits in the keto diet list. The egg can be taken in any way, it does not matter if it is boiled or not.
Either one can take fried eggs or raw egg. But, if the egg is organic it gives more benefit.
Organic or grass-fed meat is the most keto friendly food item apart from that, unprocessed meat is also low in carbohydrate.
But, it should be remembered that the excess amount of meat should not be consumed, as meat is one of the main sources of protein and protein can also be converted into glucose. And one should completely avoid processed meat in a keto diet plan.
There are many varieties of cheese available which are low in carbohydrate but high in fat and such cheese are keto friendly. Cheese is rich in fatty acids, calcium, and protein but low in carbohydrates.
Avocado has many vitamins and minerals and also low in carbohydrate which makes it keto friendly food item. It is mainly rich in potassium makes a transition to the ketogenic diet easier.
Fruits are rich in carbohydrate but berries are exceptional. They are low in carbohydrate and high in fiber so it can be included in keto food groups. Raspberries, strawberries, blueberries, and blackberries are low in carbohydrate and high in fiber.
- NATURAL FATS:
The main source of keto food chart is based on fact. Apart from getting fat from meat, eggs, and fish, one can also add fat to their food by cooking them in coconut oil, or olive oil or in butter.
- COCONUT OIL:
Coconut oil has medium –chain triglycerides which are directly taken up by the liver and converted into ketones and used up very fast to provide energy.
And that’s why coconut oil is often used for increasing ketone level in the body. Moreover, coconut oil increases the metabolic rate of the body and helps in weight loss.
Yoghurt has a property of decreasing appetite and making us feel fullness. It has some carbohydrate content but it is mainly rich in protein, so it can be added to the keto diet food list.
11. OLIVE OIL:
Olive oil is high in oleic acid, a monounsaturated fat that is beneficial for our body. It is a pure source of fat and does not contain any carbohydrate. So, it is a good source of the keto group of food. It can also be used in salads.
- SEEDS AND NUTS:
Nuts and seeds are high in fat and low in carbohydrate. Moreover, nuts have fiber which can help us feel full and absorb fewer calories. The nuts which we can be included in our diet are as follows:
- Chia seeds
- Cashew nuts
- Pumpkin seeds
- Sesame seeds
- Brazil nuts etc
As butter has some good fat and very less carbohydrate, it can be added to keto food list.
Butter has some saturated fat in it, which is not at all bad for health.
Almost all dairy products are high in fat and low in carbohydrates. So dairy products can be a good source of the keto diet. Butter and cream have linoleic acid, a type of fatty acid which helps in weight loss.
- COFFEE AND TEA:
Coffee and tea have immense health benefits as they are less in carbohydrates.
Caffeine present in them increases the metabolism of the body and promote weight loss. But, it should be remembered that the coffee and tea should be consumed sugar-free.
You can add plenty of milk or cream as they are high in fat.
- DARK CHOCOLATE:
It will be surprising to know that dark chocolate can also be included in keto food list. But it is possible because in the case of unsweetened dark chocolate as the amount of carbohydrate is very low in it.
FEW SHORTCOMINGS OF KETOGENETIC DIET:
Following a diet, a particular diet regimen is not an easy task if you have a different diet habit.
If you don’t like a high-fat diet it would not be easy following a keto diet. Moreover, a transition to a keto diet can bring you several side effects such as increased hunger, sleep problems, fatigue, digestive problems etc.
In rare cases, keto diet can cause ‘keto flu’ during a transition to ketogenetic diet.
BENEFITS OF KETO DIET:
The ketogenic diet is not only helpful in weight loss but also helpful in many heart problems and blood sugar diseases. Not only that, recent researches proved that a keto diet is not only beneficial for weight loss or diabetes but also helpful for curing some type of cancers and neurological disorders. There is a wide range of keto food items which can replace the carbohydrate or at least reduce its intake.
HERE IS A SUMMARISED LIST OF THE BENEFITS OF KETO DIET:
- Keeps Healthy Blood Sugar Levels
- Reduce appetite
- Weight Loss
- Decrease High Cholesterol
- Beneficial in Neurological Problems
- Beneficial for Certain Forms of Cancer
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