Complete List of Keto Diet Foods & How Ketogenic Diet Good for Losing Weight
Complete List of Keto Diet Foods & How Ketogenic Diet Good for Losing Weight, In 2008, the news made the headlines of scientific publications: “A special diet rich in fat helps control epilepsy attacks in children,” was reported in May of that year.
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This was held by a British study.
The intensity of the attacks was considerably reduced in minors who suffered them daily, after starting the so-called ketogenic diet, which is high in fat and protein and low in carbohydrates.
The study results, published in The Lancet Neurology , indicated that seizures in children on the diet were reduced by two-thirds.
However, in those minors who had not started the diet, the seizures continued to occur with the same frequency.
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The study involved 145 children between the ages of 2 and 16 in whom at least two of the anti-epilepsy drugs did not have the desired effect.
Five of those minors even saw how the attacks were reduced by 90% after starting the diet.
Keto Diet for Weight Loss & Muscle Gain
For years, the ketogenic diet has been linked to treating drug-resistant epilepsy.
However, it has recently been linked to an effective way to lose weight.
Dr. Marcelo Campos, a professor at Harvard University School of Medicine, wrote the article: “Ketogenic Diet: Is The Latest Low Carb Diet Good For You?” (“Ketogenic diet: Is the ultimate low-carb diet good for you?”).
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
The article was published in Harvard Health Publications , a journal of the Harvard University School of Medicine, on July 27.
“Recently, many of my patients have been asking me about the ketogenic diet. Is it safe? Would you recommend it?”
The Biochemical Explanation of Ketogenic Diet
According to the doctor, the ketogenic diet “causes the body to release ketones into the bloodstream.”
“Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy . In the absence of the circulation of sugar, from food, in the blood we begin to break down fat stored in molecules called ketone bodies (the process is called ketosis). “
“Once ketosis is reached, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift from using circulating glucose to breaking down stored fat for energy, generally It occurs over two or four days of eating less than 20 to 50 grams of carbohydrates per day, “says the expert.
Campos explains that this process is very particular and depends on each person. Some individuals need more restricted diets to begin producing enough ketones.
Why Too Much Protein in Keto Diet?
The expert notes that the ketogenic diet includes many meats (including processed), eggs, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables.
Since it is very restrictive, explains the expert, it is very difficult to follow long term.
“One of the main criticisms of this diet is that many people tend to eat too much protein and poor quality fats from processed foods, with too little fruits and vegetables,” explains the doctor.
According to Campos, patients with kidney diseases should be very careful because this diet could worsen their condition.
“At first some patients may feel a bit tired, while others may have bad breath, nausea, vomiting, constipation, and sleep problems.
Benefits of Keto Diet for Weight Loss
Weight loss is the main reason my patients use the ketogenic diet,” says the expert.
Previous research shows that “there is faster weight loss when patients follow a ketogenic or very low carb diet compared to participants who followed a traditional lower fat diet, or even a Mediterranean diet. However, the difference in weight loss it seems to disappear over time.”
One of the aspects that causes controversy is the effect of diet on cholesterol levels.
“Some studies show that at first some patients experience an increase in cholesterol levels and see a drop a few months later,” says the doctor.
However, there is no research looking at the long-term effects of this diet on cholesterol levels.
Important Considerations Before Keto Diet
The doctor makes some considerations about the diet if what you want is to accelerate weight loss:
- It is difficult to follow and can be very dependent on red meat and other fatty, processed and salty foods, which can be very unhealthy.
- Not much is known about its long-term effects either, probably because it is so difficult to follow.
- “It is important to remember that ‘yo-yo’ diets, which lead to rapid weight fluctuation, are associated with increased mortality.
And makes a key suggestion:
“Instead of following the next diet that becomes popular and last only a few weeks to months (for most people and that includes a ketogenic diet), try to get involved in one change sea sustainable in the long term. A balanced diet, without processed foods, rich in colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, and vibrant life. “
The key recommendation is to always consult with your doctor or a specialist before embarking on a diet or weight loss plan because there are many important factors that must be considered for your health and well-being
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What is Ketogenic diet?
What it is: To eat bacon. This high-fat, very-low-carbohydrate diet generally consists of consuming less than 50 grams of carbohydrates per day, the equivalent of less than four slices of bread.
In fact, many studies show that this type of diet can help you lose weight and improve your health (1Trusted Source).
Advantages and Disadvantages of Keto Diet
What it promises: Getting the majority of calories from fat forces the body to use different energy systems. Instead of using carbohydrates for energy, the body burns fat, and in doing so enters a state called “ketosis.”
Advantages of Keto Diet
While the exact mechanisms are unclear, ketosis is believed to offer brain-protecting benefits: Up to half of people with epilepsy experienced fewer seizures after following the diet. Additionally, initial research suggests that it may be beneficial for blood sugar control in people with diabetes. A future study will examine the ketogenic diet as a weight maintenance strategy.
Disadvantages of Keto Diet
While the research is interesting, there is very little evidence to show that this type of diet is effective — or safe — in the long term for anything other than epilepsy. Additionally, diets with very little carbohydrate content tend to have higher rates of side effects, such as constipation, headaches, and bad breath, among others. And meeting dietary requirements means cutting out a lot of healthy foods, making it difficult to meet micronutrient needs. Check Source
Detailed List of Keto Diet Foods
1- Meat for Keto Diet
2- Fish and Seafood
Fish and seafood are ideal for a ketogenic diet, especially oily fish like salmon. However, avoid breading as it contains carbohydrates. Wild fish caught is best.
Eggs on a keto diet are suitable for use in any form – boiled, scrambled, scrambled eggs. Buying organic or pastured eggs may be the healthiest option.
4- Oils and Sauces Keto Diet Food
Don’t be afraid to eat fat on a keto diet, most of the calories on a ketogenic diet should come from fat. Chances are, you get the bulk of your fat from natural sources such as meat, fish, and eggs. However, use oil in cooking too: butter or coconut oil, you can add a lot of olive oil to salads. Fat sauces, such as béarnaise or garlic sauces, are acceptable.
5- Vegetables For Ketogenic Diet
Vegetables are a great and tasty option for ketogenic fats, fresh and frozen vegetables are fine. Choose vegetables that grow above the ground, especially leafy and green foods such as cauliflower and cabbage, avocados, broccoli and zucchini. You can fry vegetables in butter, then add them to salad seasoned with olive oil. Vegetables add more variety, flavor, and color to your keto meals. Many people start eating more vegetables after becoming familiar with the keto diet, as vegetables are replacing pasta, rice, and potatoes.
6- Dairy Products for Keto Diet
Butter, high-fat cheese are good for the keto diet, and high-fat yoghurts can be eaten in moderation. Heavy cream is good for cooking. Avoid drinking milk as it contains a lot of milk sugar (one glass of milk = 15 grams of carbohydrates), but you can add a small amount of milk to your coffee. Be sure to avoid coffee lattes (18 grams of carbohydrates). Also, avoid low-fat yoghurts because they often contain a lot of added sugar. Keep in mind that snacking on cheese regularly when you’re not hungry is a common mistake that can slow down your weight loss process.
7- Nuts for Keto Diet
Nuts on a keto diet can be eaten in moderation, but be careful when using nuts as a snack as it is very easy to eat much more than you need to satisfy. Also keep in mind that cashews are relatively high in carbohydrates, pecans, walnuts, coconut, almonds, hazelnuts, macadamia nuts are best.
8- Berries For Ketogenic Diet
On a keto diet, low-fructose berries are acceptable in moderation. Whipped Berries are a popular keto dessert.
9- Spices and Condiments For Keto Diet
You can always: apple cider vinegar, Ceylon cinnamon, cilantro, cocoa powder, coconut amino acids (if there is no intolerance), ginger, mustard, oregano, parsley, rosemary, sea salt, thyme, turmeric, vanilla in pods.
Beware of added sugars and high glycemic sweeteners found in ready-made spice or seasoning mixes. Carefully study the composition of such seasonings, they should not contain additives such as sugar, powdered milk, potato or corn starch, or monosodium glutamate. By the way, you can prepare any ready-made seasoning mixture yourself with the same success. Table salt often contains fillers not listed on the packaging and anti-caking / caking agents, so it is better to choose sea salt or Himalayan pink salt.
10- Alcoholic Beverages on Keto Diet
- Water is the most basic drink on the keto diet, you can drink regular boiled or soda water. Natural flavors such as sliced cucumbers, lemons, or limes can be added to the drink with water. If you have a headache or keto flu symptoms, add a little salt to the water.
- Coffee – no added sugar, a small amount of milk or cream can be added. For extra energy from fats, add butter or coconut oil to your coffee. Note that if weight loss is slowing down, cut back on the amount of cream and butter in your coffee.
- Tea is a good drink on a keto diet, whether it’s black, green, mint or herbal tea – feel free to drink a variety of teas. Sugar should not be added to tea.
- Bone Broth – Hearty, nutritious and easy to make – Homemade bone broth is a great drink on a ketogenic diet. Add some butter to the broth for extra energy.
11- Keto Food For Special Occasions
You decide whether to consume the following foods or not. Your weight loss may slow down slightly by consuming the foods below.
Alcohol: better dry wine (red or white dry wine), champagne, whiskey, brandy, vodka and sugar-free cocktails.
Dark Chocolate : A small piece of dark chocolate with over 70% cocoa won’t hurt you for sure. Try making a dish with a small dollop of grated 85% chocolate on top of the wiped cream berries.
12- List of Prohibited Foods on a Ketogenic Diet
Sugar on a keto diet is strictly prohibited. Eliminate sugary soda (Coca-Cola, Pepsi, Sprite, Fanta), fruit juices, sports drinks, and vitamin water. Avoid sweets: candy, cakes, cookies, chocolate bars, donuts, ice cream, and breakfast cereals. Read food labels and find out the sugar content, especially in sauces, condiments and drinks. Honey and all kinds of syrups are also sugars. Ideally, try to avoid or limit artificial sweeteners
Starch. On a keto diet, you cannot eat foods containing karchmal – bread, pasta, rice, potatoes, chips, porridge, muesli, and so on. Avoid whole grains. Vegetable legumes in the form of grains or beans (peas, beans, soybeans, lentils) and in the form of green pods (green beans, peas) contain a lot of carbohydrates. Small amounts of certain root vegetables (other than potatoes) may be acceptable.
Beer is “liquid bread”, beer contains a lot of carbohydrates that are quickly absorbed by the body and is absolutely not suitable for a keto diet.
Fruits contain a lot of sugar and are not suitable for consumption on a ketogenic diet, treat fruits as negatively as candy.
Margarine is a commercially produced imitation oil with a very high omega-6 fat content. We advise you to avoid consuming margarine on a keto diet, it has no obvious health benefits. In addition, many people believe that margarine tastes worse than butter. High omega-6 content can be associated with asthma, allergies, and inflammatory diseases ( scientific research ).
13- Eat Natural Food
Focus on Minimally Processed, Natural Foods of Good Quality! Ideally, the products you buy shouldn’t even contain a list of ingredients, or the list should be short.
Naturally industrially unprocessed food is what our ancestors ate for millions of years, and what the human body has evolved to adapt to. Processed foods, such as refined carbohydrates, increase the rate of absorption and decrease the amount of nutrients in food. Thus, we get unnatural food for our body. And thus, there is a risk of health side effects.
How Low is the Keto Diet?
Keto is a low-carb diet, not a carbohydrate-free one. So how many carbs can you eat in a day? Allowed for use from zero carbohydrates to 100 grams per day. For the maximum effect of weight loss, it is recommended to stay below 20 grams per day . Below are three examples of what a plate of food might look like depending on how many carbs you eat per day.
Type of plate with food depending on the amount of carbohydrates in grams
How Much Fat Should You Eat on a Keto Diet?
You need to focus on your well-being and assess the satisfaction of your hunger. Eating too much fat will slow down your weight loss, but if you eat too little fat, you will feel tired and hungry. Take in as much fat as you need to feel good.
Is it okay to follow a vegetarian diet on a keto diet?
Yes. You can follow a low-carb vegetarian keto diet if you eat eggs and dairy products ( lacto-ovo vegetarian).
Is it possible to avoid dairy products on a keto diet?
Sure. You don’t need to eat dairy to successfully follow a keto diet, although dairy can help add flavor and variety to your diet. A dairy-free keto diet can be very effective.
Can you drink alcohol on a keto diet?
Yes. But make sure you have a low-carb alcoholic beverage like dry wine.