Ketogenic diet is largely exercised form of diet by people currently.
Ketosis is a state of body which functions on food intake consisting of almost fat.
Also known as keto diet, it involves having particular type of food which is able to provide a balance of nearly 75% fat, 20% protein and 5 % carbs.
Keto diet is the latest running diet trend amongst the diet-sphere and is not just limited to celebrities. So, if you are the one who needs it too but is not yet sure about it or even if you want to quench your thirst for knowledge, here’s a comprehensive literature about it.
What is Keto Diet?
Ketogenic diet also referred to as keto diet is fat rich diet with less carbs which lead to ketosis. When the body reaches this process, it becomes capable of drastically reducing fats for energy not burning carbohydrates.
So a person on keto diet has to refer to a specified list of food items primarily which are able to fulfil the criteria of fat level of up to 75%. At the same time, you have to avoid eating certain foods. Unlike other diet forms, people on keto diet, need not face the issue of selecting the food items as there are ample food products which suit the keto requirement.
Let’s take a quick look at the foods that help following keto diet efficiently.
Keto Foods – What to Eat
Meat – Unprocessed grass fed meats are healthiest options of meat, being low in carbs. Alternatively processed meat items like sausages, meat balls etc. often contain high amount of carbs. So prefer eating unprocessed one.
However, do not have excess of meat as it is also a rich source of protein. If there is protein in excess, it gets transformed into glucose which makes it difficult to perform ketosis.
Salmon – All sea foods are excellent sources to be followed in keto diet especially fatty fish salmon.
Eggs – Eggs in any form are fine for keto diet. You can eat boiled eggs, butter fried, omelettes or scrambled. Prefer taking organic eggs to reap maximum benefits.
Prefer vegetables grown above ground – Leafy green vegetables are best suited for keto diet. It includes cabbage, cauliflower, avocado, broccoli and zucchini.
There are a number of ways for making veggie interesting and tasty. These can be butter fried or had raw by pouring olive oil over them.
Nuts – It is very easy to fall in the habit of eating more nuts in keto diet. So be mindful of what kind of nuts you are having and how much. Nuts such as cashews, pistachios are high on carbohydrates. Instead keto friendly nuts like pecan and macadamia should be eaten since these avid the risk of having too many carbs and thus can be enjoyed gilt free.
Seeds – Seeds are another rich source of nutrients required for ketosis. Flax seeds, hemp seeds can be taken when following keto diet.
Water – This is the most important part of the diet. Drink as much water as you can in any form available. Having it plain is of course the best option but there is no harm even if you have it with ice. Water in the form of hot tea, or adding cucumbers, applies, lemon slices is helpful too.
Adding a little salt to water helps in combatting symptoms of keto flu including headaches.
Tea and Coffee – Take any form of tea black, green, orange, mint etc. but take it without sugar. Similarly coffee without adding sugar can be added to the meal.
Keto Diet – What not to eat
It is equally essential to be aware of foods that are to be avoided in keto diet. Below is the list of such carb abundant foods which can prove to be an obstacle in the way of ketosis.
- Grains and starches – It includes things like wheat based products, rice, pasta, cereals etc.
- Unhealthy Fats – Avoid eating processed items like vegetable oil.
- Alcohol – These drinks limit your ketosis process due to high amount of carbs.
- Fruits – All fruits except berries.
- Beans & Root vegetables – Peas, kidney beans, chick peas, potatoes, carrots etc. should be avoided
In the initial days of your keto diet, you may find it a little difficult to strict to the routine. Honestly, there is no harm even if you have to take things other than the keto diet in the start as the agenda is to lose weight gradually and not overnight. Following keto diet rigidly may lead to headaches or other symptoms known as keto flu.
Remember keto is a low – carb diet and not a no-carb. So do not get yourself fixed in the state of eating fatty diets only. A little bit of carbs is essential to keep you active and fit.
You may need to complement it with minerals taken in the form of supplements. Consult an expert for the minerals that keto diet could miss on and add it in your diet in the form of supplements available in the market. Do check the dosage and duration for the same.