The ketogenic diet is a low-carb, high-fat eating plan. It can help the body enter a state of ketosis, which allows it to burn fat for fuel. When following a ketogenic diet, it's important to focus on the right types of foods. This helps achieve and maintain ketosis. When you get into this plan, you need to know some types of foods to consume. Here are some foods you can eat and click here to know the information during the ketogenic diet.
- Healthy fats
These include avocado, olive oil, coconut oil and butter. Fats should make up your daily calorie intake.
- Protein
You can include moderate amounts of protein, such as fatty cuts of meat, poultry, fish and eggs, in your diet. Avoid processed meats and lean proteins in excessive quantities, as excessive protein they can bring you out of ketosis.
- Low carb vegetables
Non-starchy vegetables are a good source of fiber and nutrients, while keeping your carbohydrate intake low. Some examples are spinach, kale, broccoli, cauliflower, zucchini and asparagus.
- Dairy Products
Whole-fat dairy products such as cheese, cream and Greek yogurt can be consumed in moderation. Be careful with milk and sweetened yogurts, because they are higher in carbohydrates.
- Nuts and seeds
Small portions of dried fruit such as almonds, walnuts and seeds such as chia and flax are acceptable. However, it is good to be careful with their intake because they are caloric and contain some carbohydrates.
- Berries
It would also be useful to consume berries in small quantities.
- Sweeteners
Some keto-approved sweeteners like erythritol, stevia, or monk fruit can add sweetness to recipes or drinks.
- Fatty fish
Fish such as salmon, mackerel and sardines are rich in healthy fats and provide essential omega-3 fatty acids.
- Eggs
Eggs are the best source of protein and omega-3 fatty acids. They can be prepared in various ways and are a staple of the ketogenic diet. They can be prepared in various ways and are a fundamental element of the ketogenic diet.
Foods you should avoid
While there are foods that you should take or consume, there are some foods that you should avoid. Listed below are foods to avoid while on the ketogenic diet.
- Sugars
All forms of sugary foods such as honey, agave nectar, and high fructose corn syrup.
- Cereals
High-carbohydrate grains, such as wheat, rice and oats, should be avoided.
- Starchy vegetables
Potatoes, corn and other high-carbohydrate vegetables are not suitable for ketogenesis.
- Processed Foods
Many processed foods are full of hidden sugars and unhealthy fats, making them unsuitable for a ketogenic diet.
- Fruit
- Legumes
Also, keep in mind that beans, lentils and chickpeas are high in carbohydrates and should be avoided.
- Alcol
Alcohol can disrupt ketosis and should be consumed in moderation, if not with a bit of luck. There are several types of foods to consider. Also, click here to learn about the types of foods you should avoid when following this plan. Be aware that specific macronutrient ratios for ketosis can vary from person to person. However, a ketogenic diet consists of approximately 75% fat, 25% protein, and 5-10% carbohydrates. It is essential to consult a health professional or dietician before starting a strict diet plan. This will ensure that it is appropriate for your individual health needs and goals.
