What do I eat on Ketogenic Diet ?


Embrace a new food regime and turn your life for better with ketogenic diet !


Ketogenic diet

  • The ketogenic diet was used in several major U.S. medical centers as an epilepsy treatment until post-World War II, development of new anti-seizure medications became standard protocol.


  • The ketogenic diet was almost extinct in 1994 when a little boy named Charlie Abraham developed difficult-to-control epilepsy. His seizures stopped within days of starting keto diet and he remained on it for five years. He is leading a successful life now.


  • Hence, ketogenic diets have been published in medical literature as effective treatments for diseases that have an underlying metabolic dysregulation, such as epilepsy, cancer, and Alzheimer’s.


  • The original ketogenic is also known as the classic ketogenic diet, or classic Keto for short, was designed in 1923 by Dr. Russell Wilder at the Mayo Clinic for the treatment of epilepsy. All Ketogenic diets like classic keto,modified keto etc. are a variation of classic keto, which is the most strict, seen by it’s ratio of fat to protein and carbs, also called the macronutrient ratio. Classic Keto carries a 4:1 ratio 90% of calories come from fat in a classic ketogenic diet, while 6% come from protein, and 4% come from carb.



Key Highlights of Keto diet


Keto diet was first started in the early 1920s by Dr. Russell Wilder of the Mayo Clinic. The diet was created to help in the treatment of epilepsy.


Ketogenic is a term for a low-carb diet like the Atkins diet and consists of about 75% fat, 20% protein and 5% net carbs.


The Keto diet's main principle is maintaining ketosis, a metabolic state that pushes your body to burn fat for daily fuel rather than glucose sourced from carbohydrates.



There are a few ways to get into ketosis


One is through fasting - When you stop eating altogether for an extended period of time, the body will ramp up fat burning for fuel and decrease its use of glucose.


Another way to get into ketosis is by eating less than 20 grams of carbs. So people on a ketogenic diet get about 5 percent of their calories from carbohydrates, 15 percent from protein, and 80 percent from fat.


Finally body will break down protein and fats for energy which will result in weight loss. Hence body is in a metabolic state called ketosis.



Interesting facts of keto diet


1. As a body enters ketosis then our breath literally smell like nail polish remover. That’s because when your body is breaking down fats to produce ketones, some of them are lost in the urine and exhaled breath. This will go away itself as you continue the diet.


2. The keto diet requires consideration and calculation of the amounts of carbs against fat verses protein. So following any random proportion of carbs, proteins and fats will have negative effect on our body. Its recommended to consult nutrition expert for better results.


3. At the start of keto diet journey we may suffer with keto flu. which include such things as headaches, low energy levels, sweet cravings, lethargy etc.


4. After adopting keto diet we might see a quick drop in our weight that is only water weight and can be some fat and muscle loss too. So not to get excited or lose hopes as it takes a couple of weeks before your body starts to burn fat effectively.


5. Keto diet improve levels of high-density lipoprotein or good cholesterol more effectively than other moderate-carb diet


6. The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome.

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7. A ketogenic diet is not something new as its in use in medical field almost 100 years to treat drug-resistant epilepsy, especially in children.


8. Women with PCOS following a ketogenic diet may experience weight loss, reduction in insulin levels and improvement in reproductive hormone function


9. The keto diet is the most googled diet of 2019, with around 3.3 million searches being made for the term ‘Keto diet’ worldwide every month.


10. A 2020 review of 22 studies (11 human and 11 animal studies) found that the keto diet or keto supplements are effective for enhancing cognition in Alzheimer’s patients, especially when taken earlier in the course of the disease


11. A 2019 paper published in Current Nutrition Reports concluded that the keto diet can reduce the risk or severity of type 2 diabetes by improving factors like obesity, fasting blood sugar, high triglycerides, low HDL cholesterol, and hypertension.



What to eat on ketogenic diet ?


Embrace over to a ketogenic diet can seem overwhelming, but it doesn’t have to be burdensome. So when it comes to deciding what to eat on the keto diet, the rules are pretty straightforward. Eat mostly healthy fats (about 75% of your daily calories should come from fats), moderate protein intake (about 20%) and minimal carbs (no more than 5%).



#1 High protein rich foods


protein rich food

Protein is essential for the healthy functioning of our body and immune system. We can get protein from both animal and plant-based sources such as beans, pulses, fish, eggs, dairy products and meats. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium and zinc. While processed meats, like bacon and sausage, are allowed on keto, they aren't the best for your heart and may raise your risk of certain types of cancer.


Besides, fish like salmon, sardines, mackerel, albacore tuna and other fatty fish boast high levels of omega-3 fats which also lowers blood sugar level and increase insulin sensitivity. Frequent fish intake has been linked to a decreased risk of chronic disease as well as improved mental health. So aim to consume at least 2 to 3-ounce servings of fatty fish weekly. Furthermore, eggs are also excellent protein choice for keto diet as it is high in protein and includes B vitamins, minerals and antioxidants and low in carbs.

But kindly note that keto is a higher-fat diet, not high in protein, so avoid excess protein as it can be converted to glucose which could make it harder for some people to get into ketosis as it will lead to lower levels of ketone production and increased production of glucose.


Hence, try to balance out the protein in your meals with fattier side dishes and sauces



#2 Low-sugar fruits


low sugar fruits

Fruits like avocado, blackberries, raspberries, blueberries, strawberries, coconut, lemon are good for keto diet.


But most preferred low carb fruits are apples, pears, bananas, pineapples, papayas, grapes, and fruit juices in general. Besides, olives and avocados which are also technically a fruit are also a great source of healthy fat.






#3 Low-carb vegetables

low carb vegetables

Low-carb non starchy vegetables are high in fiber, vitamins, minerals, antioxidants . Besides, choose vegetables growing above ground especially leafy and green items and also include cauliflower, cabbage, avocado, broccoli, zucchini, Asparagus, butter greens, brussels sprouts, celery, chard, collards, cucumbers, kale, kohlrabi, lettuce, radish, spinach, summer squash.



#4 Healthy fats


healthy fats

Butter is good, high-fat cheese and heavy cream which has zero carbohydrates and is high in fat making it a great fit for the ketogenic diet. It's also rich in protein and calcium.




Besides fats are vital to our bodies, but they can also be dangerous if you are consuming too much of the wrong types of fats. Here’s a brief overview of fats -

  • Saturated Fats like butter, ghee, coconut oil, and lard.

  • Monounsaturated Fats like olive, avocado, and macadamia nut oils.

  • Polyunsaturated fats like animal protein and fatty fish are best but processed polyunsaturated fats are bad.

  • Trans fats should be completely avoided. These are processed fats that are chemically hydrogenated to improve shelf life.


#5 Nuts, Seeds and Healthy Oils


nuts and seeds

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended as its important to use cold pressed vegetable oils (olive, soybean, flax, or safflower) on the keto diet.



Anytime if you wish to eat fried items then try to go after ghee, or coconut oil since they have higher smoke points than other oils. This allows less oxidization of the oils, which means we get more of the essential fatty acids. Also consume nuts like brazil nuts, chia seeds, flaxseeds, hemp seeds, hazelnuts, macadamia nuts, pecans, pumpkin seeds, sunflower seeds, sesame seeds and walnuts as a great snacking food item.


#6 Keto-friendly beverages


Keto-friendly beverages

In keto diet staying hydrated is mandatory to support our metabolism and efficient functioning of the body.


Also make sure to add extra salt to your diet in order to make sure you’re getting enough electrolytes.


Some examples of commonly consumed beverages on keto are water, broth, coffee, tea, coconut or almond milk, diet soda, flavouring and hard liquor etc.






#5 Spices and Cooking


Spices and Cooking

Its mandatory to monitor spices and condiments that you add to your meals as even small ingredients can add up in carbs.. The easiest way to remain strict here is to avoid processed foods having glycemic index sweeteners. Besides, sea salt is preferred over table salt, as it is usually mixed with powdered dextrose.


And most pre-made spice mixes will have sugars added to them. So ensure you read the nutrition label beforehand to make sure you know what’s inside the box. Below you’ll find some common herbs and spices which has carbs but still people use it wisely to the keto diet -



  • Cayenne Pepper

  • Chili Powder

  • Cinnamon

  • Black Pepper

  • Cumin powder

  • Amchur powder

  • Turmeric powder

  • Basel

  • Oregano

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Conclusion


Keto diet is really beneficial but some people can't keep it up for the long haul, plus the long-term effects are poorly understood as there is no well-established evidence to support its sustainability on a long-term basis. It's not a one-size-fits-all prescription, and it's crucial to work with a dietitian to ensure you're getting essential nutrients while maintaining ketosis. You can stay on the keto diet indefinitely, do it as a weight-loss plan over a single short period or cycle in and out.



Referred Links


https://www.ruled.me/ketogenic-diet-food-list/


https://www.audible.in/pd/Keto-Diet-for-Beginners-Audiobook/B081TKYRKZ?source_code=IAAOTH131121819001W&gclid=CjwKCAjw2dD7BRASEiwAWCtCb3lmKA_Gi07ypRwce48e42f0nKuG_Ud589t28g9999qiET0o3dJp4hoCrkEQAvD_BwE


https://www.eufic.org/en/healthy-living/article/10-tips-to-eat-healthy-during-quarantine-or-isolation-covid-19?


gclid=CjwKCAjw2dD7BRASEiwAWCtCb_N0FazZHNLQv9ugD2iKBKf_63VR_GH-giuWyYvpJstUFfSS0z61RxoCxtsQAvD_BwE


https://www.dietdoctor.com/low-carb/keto/foods


http://www.eatingwell.com/article/291245/complete-keto-diet-food-list-what-you-can-and-cannot-eat-if-youre-on-a-ketogenic-diet/


https://www.healthline.com/nutrition/keto-diet-meal-plan-and-menu


https://www.atkins.com/how-it-works/library/articles/list-of-foods-you-can-eat-on-keto


https://www.doctor-4-u.co.uk/blog/2020/02/06/keto-diet-facts/


https://charliefoundation.org/diet-plans/


https://charliefoundation.org/diet-plans/



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