What is the Keto Diet?
The Keto diet plan (also known as Ketogenic diet, low carb diet and LCHF diet) is a low carbohydrate, high fat diet. Maintaining this diet is a great tool for weight loss. According to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer’s, and more.
On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose. Ketone bodies are derived from fat and are much more stable, steady source of energy than glucose, which is derived from carbohydrates. Entering ketosis usually takes 3 days to a week. Once you’re in ketosis, you’ll be using fat for energy, instead of carbs. This includes the fat you eat or stored body fat.
What to eat on a keto diet plan?
I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices. The Keto Diet Plan approach is simple-It’s all about following a low-carb diet where the focus is on eating real food, not just food low in carbs
In short, you should eat real food (meat, yogurt, vegetables, eggs, nuts, and occasionally some fruits). Apart from the obvious limitation of net carb content in foods, it is also recommended to avoid processed food and any food that may contain preservatives and colors.
Below is a list of the most common low-carb foods recommended for the keto diet plan.
- Lard, chicken fat or duck fat
- Dairy products including: cheeses, Butter, sour cream, yogurt, and heavy creams
- Organ meats
- Poultry (turkey, quail, chicken, pheasant, goose)
- low-sugar fruits including: strawberries, blueberries, raspberries, and avocados (only in small amounts)
- Cage-free eggs and egg yolks
- Fish (tuna, salmon, trout, anchovies, mackerel, sardines)
- Herbs and spices as long as they have no added sugars
- All leafy greens
- Cruciferous veggies
- Fresh apple cider vinegar, unsweetened mustard
- Grass-fed beef, fatty red meat, including goat, lamb, venison
Foods to Avoid on a Ketogenic Diet
In a ketogenic diet, We eliminated rice, milk, fruits, potatoes and higher carbohydrate vegetables.
- Refined grains
- Candies, cookies, and flour-based baked goods
- Sugar-laden soft drinks and juices
- Low-fat diet products
- Breads and pastas
- Factory-farmed pork and fish
- Refined fats / oils (e.g. sunflower, cottonseed, grapeseed, corn oil,canola, soybean,).
- Refined sugars of all kinds
- Milk (only small amounts of raw, full-fat milk is allowed).
- Fruits like apples, bananas, Citrus fruits, with the exception of small amounts of berries
- White potatoes and other starchy vegetables like sweet potatoes, carrots, and parsnips
- Whole grains including wheat, rice, barley, oats, rye, and corn
- Alcoholic, sweet drinks (beer, cocktails, sweet wine etc.)
- Beans and legumes including chickpeas, kidney beans, black beans, lentils, and peas
What to Drink on Ketogenic Diet?
- Drink water, Tea, Coffee or the occasional glass of wine. More..
Benefits of the Keto Diet
- It can reduce metabolic diseases risk factors and treat diseases type2 diabetes.
- Promotes weight Loss.
- It can treat obesity related diseases quickly.
- Eliminate illness in your body and perform your daily activities well.
- It helps you to reduce storage fat in your body.
- Protect against cancer
For those with weight loss goals who have been unsuccessful so far, the ketogenic diet can be a great solution for healthy and long-term weight loss. If you’re looking for the best weight loss solution, trying a ketogenic diet might just be the last one you ever have to try.