Adopting a Ketogenic diet may present a profound shift not only in what foods you eat but also in the metabolic changes specifically on how your body creates and utilises energy. Normally, our bodies use glucose, a monosaccharide as the main material for energy production and we usually get glucose from well known carbohydrate rich foods like whole grains and whole grain products like bread, pasta, from sugar, and other starchy foods.
However, when we consume few carbohydrates, our bodies reap very few glucose molecules for energy production, prompting a shift to utilising the macronutrient fat instead. This dependency on fat as a fuel source can contribute to few interesting things like weight loss, and its potential in reducing high blood pressure levels in some individuals
Using Ketogenic diet to lose weight
When you use the ketogenic diet for weight loss, working around adjusting the three macronutrient ratios is the key to having a measurable framework. An approach to a diet that is high in fat, very low in carbohydrates, and moderate in protein is ideal for ketogenic diets.
To give a picture, an average adult would need 2000 calories per day to be divided among the macronutrients. To lose weight, one would need approximately 133 grams of fat, 175 grams of protein, and 25 grams of carbs per day, following a macronutrient breakdown of 55-60% from fat, 30-35% from protein, and 5-10% from carbohydrates.
By adhering to a high-fat diet, the body stimulates the production of ketone bodies, which serve as its primary source of energy and help regulate bodily processes. Significant weight loss results have been documented in individuals maintaining consistency with the ketogenic regimen.
Keto diet food list
Observing the keto diet or low carb diet will practically cover knowing and strategically choosing foods that are low in carbohydrates and incorporating foods high in fat whenever applicable.
To provide a clearer idea of what constitutes keto-friendly and nutritious foods, to what eating keto is like, here are some examples of keto friendly foods you can eat in keto.
Eggs, Meat, Poultry meat, Fish, and Seafoods
To be able to achieve a diet that consists of adequate protein, one should incorporate different protein sources like eggs, beef, pork, chicken, and turkey.
It's important to remember to choose high-quality, leaner cuts of meat and poultry as this may provide nutritional advantages compared to fattier cuts. Preference for grass-fed can be more beneficial as the inclusion of most processed meats and saturated fat has been linked to the development of Cardiovascular Disease.
Fish, ranging from Salmon and Mackerel to other fatty fish like sardines, trout, and tuna, offer a wealth of health benefits attributed to their remarkable nutritional content. Renowned for their substantial protein content and minimal carbohydrate presence, these fatty fish varieties are prized for their abundance of omega-3 fatty acids. Additionally, shellfish like shrimp, crab, and lobster present viable options for individuals following a ketogenic diet. Frequent fish intake not only promotes cardiovascular well-being but also contributes to overall health and vitality.
Cheese, Dairy and Dairy Products
Incorporating dairy and dairy products into a keto diet can provide essential nutrients and add richness and flavour to meals. High-fat dairy products such as different cheeses, butter, cream cheese, and heavy cream are rich sources of fat. Some examples one can add to their meal plans are cheddar, cottage cheese, Brie, Camembert, mascarpone, mozzarella, Parmesan, provolone, and pepper jack.
Nuts and Seeds
Almonds, walnuts, macadamia nuts, pecans, chia seeds, flaxseeds, and pumpkin seeds are characterised as keto foods that offer a wide range of potential health benefits. They are very useful components that also add flavour and texture to the ketogenic diet. Aside from that, they can be abundant sources of unsaturated fats, like the important monounsaturated fats and polyunsaturated fats, as well as omega-3 fatty acids.
Nuts and seeds can be best enjoyed with Greek yoghourt as a keto friendly and easy-to-prepare low carb snack.
Fats and oils
Different types of fats and oils constitute the backbone of a good keto diet as they do not contain carbohydrates at all making them the one food group source that fuels the body on a ketogenic regimen. Easy to incorporate oils to the diet would be pressed olive oil, coconut oil or MCT oil, avocado oil, sunflower, butter, and ghee.
Including these fats and oils in meals helps stabilise blood sugar levels, can promote fullness or feelings of satiety, and likely reduces carbohydrate cravings. These oils are incredibly useful in the kitchen essentially in cooking, baking, and salad dressings.
Exercise caution when consuming high-fat foods, as they may contain hidden trans fats, like margarine, shortening, baked goods, fast food, and processed foods.
Low carb Vegetables
Non-starchy vegetables are essential components of a low carbohydrate diet, providing vital nutrients, fibre, and antioxidants while helping to keep carbohydrate intake within the desired range. Low carb veggies are characterised by their low carbohydrate content and are often rich in fibre, which helps promote feelings of fullness and aids in digestion.
Examples of these vegetables are Leafy greens such as spinach and kale, cruciferous vegetables like broccoli, cauliflower, and cabbage, and other vegetables like cucumbers, zucchini, asparagus, green beans, bell peppers, celery, and radishes are considered to have fewer carbs that you can eat on keto diet compared to starchy vegetables like potatoes, sweet potatoes, corn, and some squashes.
Avocados, and Berries
Avocados are special in the keto diet, it is particularly valued because of their high content of monounsaturated fat and the functionality of being low in carbs and net carbs. Avocados can be useful in so many ways, they can be eaten freshly or can easily be incorporated into salads, can be used to be included in smoothies, and make low carb desserts.
The downside of the Keto diet is that it does not usually include fruits because of their high carbohydrate content, compared to other food groups. This can be a big leap for an individual who is fond of eating fruits. The common fruits that we know can have a range of 12 to 20 grams of carbs per serving depending on the type of fruit and how it is prepared. Compared to other fruits, fresh berries tend to be lower in carbohydrates and rich in antioxidants making them available options for those following a ketogenic lifestyle. Examples of our keto fruits are fresh berries like strawberries, blackberries, raspberries, and blueberries.
Net carbs can easily be computed by getting the total carbs minus fibre that we can get from different fruits. Sugary foods contain higher amounts of carbohydrates and net carbs compared to keto-approved food items.
Moderation is key when incorporating different berries. While they can be enjoyed occasionally, it's important to be mindful of portion sizes to avoid consuming too many as it might increase carb intake.
Beverages and other food items
Bulletproof coffee involves blending unsweetened coffee or black coffee with grass-fed butter or oil. This drink is quite filling and adds beauty to ordinary coffee. Avoid using maple syrup, sweeteners and products even labelled as carb free as they can potentially hinder fat burning.
To sum up ideas
A successful keto diet relies mostly on meal planning and mindful grocery shopping. It is best to plan your meals using different keto diet foods and create a grocery list from it. By focusing on whole, minimally processed healthy foods you can craft satisfying and nourishing meals that align with your keto goals. Remember, just as there is foods you can eat on the keto diet, there are also many foods to be avoided in order to successfully follow the keto diet.
With careful preparation and attention to your body's needs, you can eat on the keto diet with confidence, enjoying a varied and delicious array of dishes while staying on track toward your health and wellness objectives.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.