Introduction to ketogenic diet
Generally, we consume high amounts of carbohydrates, adequate amounts of protein, and very low amounts of fat. Hence, our body produces energy with the help of carbohydrates. Carbohydrates produce glucose which works as a fuel to our brain and body.
What is a Ketogenic diet?
When we start consuming more healthy fats and very fewer carbohydrates, our body starts using fats instead of carbohydrates. This metabolic condition is called Ketosis. Fats produce ketones that start burning and act as a source of energy.
Energy distribution in the keto diet:
– Fats: 70%
– Protein: 20%
– Carbohydrates: 10%
Basic keto diet rules to follow:
– Non processed, high-fat foods are more preferable
– Consume 10-20 nuts daily
– Keep a track of your food intake quantity
– Track your fats, protein, and carbohydrate contained in a meal
– Do not cheat on a keto diet as it backfires
– Keep an eye on the ingredient list, whenever you purchase ready to cook food
Food to replace and avoid in keto diet:
– Avoid all grains: wheat, pasta, noodles, white rice, brown rice, etc. and replace it with almond, flaxseed and coconut flour
– Replace sugar with stevia or sugar-free
– Sources of protein: Fish, Chicken, Egg whites and cottage cheese
– 2-3 cubes of cheese can be consumed in a day
– Replace your regular tea/coffee with keto tea/coffee, green tea, and black coffee
– Instead of regular or skim dairy milk with almond milk, coconut milk, heavy/fresh cream or full-fat milk
– Psyllium husk can be consumed
– An intake of avocados is preferable. It has a good amount of healthy fats
– Avoid starchy vegetables: potato, beetroot, carrot and replace it with greens: spinach, cauliflower, fenugreek, cabbage, broccoli, zucchini, lettuce, cucumber
– You can consume other vegetables like okra, bell peppers, eggplant, French beans, ridge gourd, bottle gourd in limited quantity
– Avoid sweet corn
– Replace your Refined vegetable oil with virgin coconut oil, clarified butter, and olive oil
– Nuts like Almond, walnuts, hazelnuts, macadamia nuts, and pinenuts can be consumed
– You can consume Greek yogurt or hung curd of Greek yogurt
– Fresh berries and ¼ pomegranate can be consumed
– Lemon, garlic, onion, tomato and other spices can be used to enhance food’s taste
Benefits of a keto diet:
– Improve diabetes
– Weight loss
– Minimize appetite
– Improve skin quality
– Increase energy
– Improve or maintain muscle mass
– Reversed PCOD
– Control mood swings
It may feel overwhelming at first, but as you get hang of it, you will love it. Homemade cooked food is more preferable in keto as you know what exactly is going in your meal. If you keep track of your fats and carbs intake, keto can do wonders for you.
For detailed keto-friendly food ingredients, click on the keto shopping list. Click here to make your own almond /coconut milk at home.
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Very interesting, very good job and thanks for sharing such a blog.
Best regards,
Demir Hessellund