Ketogenic diet food: What to Eat on Keto?
What is a ketogenic diet?
The ketogenic diet has many similarities to the low carbohydrate diet and the Atkins diet (the Atkins diet is a fast weight loss diet). This slimming diet is associated with a sharp reduction in carbohydrates and its replacement with fat. The result is a metabolic state called ketosis.
Ketogenic diet and its side effects + important points
A ketogenic diet is a low-carb, high-fat diet. More than 20 studies and tests have shown that with this diet you can lose weight and improve your health.
A ketogenic diet can also have benefits for diseases such as diabetes, cancer, epilepsy and Alzheimer’s. This article is a complete explanation for beginners who have just switched to this diet.
What is a Ketogenic Diet?
A ketogenic diet (often referred to as a keto summary) is a low-carb, high-fat diet that incorporates many of the characteristics of the Atkins diet (a special diet that we will discuss in the future) and low-carbohydrates.
The main function of this diet is to reduce the intake of carbohydrates for the body and increase fat in return. This reduction in carbohydrates causes your body to be in a state of metabolism called ketosis.
When this happens, your body is in a great state to burn fat that converts it into energy. These fats also turn into ketones in the liver, which are essential for the brain’s energy supply.
A ketogenic diet can lower blood sugar and insulin levels. These two, in addition to increasing the amount of ketones, have many health benefits.
Summary: The ketogenic diet (keto) is a low-carb, high-fat diet that lowers blood sugar and insulin levels. Metabolism drives the body toward ketones and fats and removes carbohydrates.
A ketogenic diet helps you lose weight
A ketogenic diet is a good diet for epilepsy patients and can also be effective in weight loss but has its side effects. In fact, research has shown that it is much more efficient and effective than a low-fat diet but it is a very restrictive diet and it is best not to lose weight!
A study of people on a ketogenic diet found that they were 2.2 times more likely to lose weight than those on a low-fat diet. Triglyceride and HDL cholesterol levels also improved.
Another study found that people who used this (ketogenic) diet were three times more likely to lose weight than those using the Diabetes UK diet (Yuki diabetes, specifically for people with diabetes suggested by the United Kingdom).
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There are many reasons why a ketogenic diet is much better than a low-fat diet. One reason is the increased protein intake, which will have far more benefits for the individual.
Increasing the amount of ketone in the body also reduces insulin and blood sugar, which will play a key role in improving one’s health.
Summary: A ketogenic diet makes you lose more weight than a fat-restricted diet
The ketogenic diet for diabetes and pre-diabetes
Diabetes is recognized as a disease with elevated blood sugar levels and poor performance on insulin secretion.
A ketogenic diet helps you reduce excess fat. This is closely linked to type 2 diabetes. Pre-diabetes and metabolic syndrome are also included.
In one study, researchers showed that a ketogenic diet can improve insulin sensitivity levels by up to 75%. In another case study, 7 out of 21 people with type 2 diabetes who were on a ketogenic diet were able to discontinue all of the drugs associated with their disease.
In another study, two groups were studied, the first group consuming a ketogenic diet and the second group consuming a high carbohydrate diet. The first group was able to lose 11.1 kg (average for members) while the second group only lost 6.9 kg. This is very important for people who are overweight and have type 2 diabetes.
In addition, 95.2% of the first group (ketogenic) were able to reduce or stop the use of drugs related to their disease. This rate was 62% for the first group.
Summary: A ketogenic diet can increase insulin sensitivity and cause weight loss. That is very important for people with type 2 diabetes, such as pre-diabetes.
What foods to eat in a ketogenic diet(Ketogenic diet food)?
You should choose the main basis for choosing your foods from:
Meat: Red meat, steak, hamburger, veal sausage, chicken and turkey. High-fat fish: salmon, tuna, macaroni, salmon. Eggs: Whole eggs that contain large amounts of omega-3s. Korea: A little bit of vegetarianism is great when it’s possible. Cheese: Non-processed cheeses (Cheddar, Mozzarella) Seeds and kernels: Almonds, hazelnuts, pumpkin kernels, chia seeds Healthy Oils: Crude Olive Oil, Coconut Oil, Avocado Oil Avocado: Avocado in full or fresh guacamole Low carbohydrates: Most dark green vegetables, tomatoes, onions, peppers Spices: You can use salt, pepper and various types of spices.
Summary: The core of your diet should consist of meat, fish, butter and nuts, healthy oils, avocados, and a high volume of low-carbohydrate vegetables.
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What foods should we avoid?
In short, any diet that has high carbohydrates should be limited.
Below is a list of foods that should be reduced:
Sugary foods: Soda, Juice, Smoothie, Cake, Ice Cream, Candy Grains: Foods based on wheat, rice, pasta, other grains Fruits: All fruits except legumes such as Strawberry and Blueberry Beans or Beans: Peas, Beans, Lentils, Peas Vegetable roots: potatoes, sweet potatoes, wild carrots Low Fat or Dietary Foods: These foods are highly processed and contain large amounts of carbohydrates. Some products and sauces: These foods contain high amounts of sugar and unhealthy fats. Unhealthy fats: Avoid processed vegetable oils and mayonnaise as much as you can. Alcohol: Due to high levels of carbohydrates, alcoholic beverages are inappropriate for this diet. Sugar-Free Foods: Most of these foods contain high amounts of alcoholic sugar that reduce the rate of ketones in the body. These foods are processed with high levels that are unsuitable for the individual.
Summary: Avoid carbohydrate-based foods as much as possible. Grains, sugar, rice, potatoes, candies, juices, and most fruits are examples of these foods.
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