What Is A Ketogenic Diet?
A ketogenic diet is a low-carbohydrate, high-fat diet that is effective in treating epilepsy in children. The diet requires careful planning and execution, as it involves drastically reducing carbohydrate intake and replacing it with fat.
14 Foods To Eat On A Ketogenic Diet
Ketogenic diets can be a challenge for some people, but there are a variety of foods that can be eaten on a ketogenic diet.
Eggs
Eggs are a great source of protein and fat, and they can be cooked in a variety of ways, making them a versatile addition to a ketogenic diet. Whether you like them scrambled, poached, or as an omelet, they’re a perfect option for breakfast, lunch, or dinner.
Cheese
Cheese is another good source of protein and fat, and it can be used in many ways. It’s also a great way to add flavor to meals. There are so many types of cheese to choose from, so you can easily find one that you like. Add it to eggs, use it as a topping on vegetables, or eat it on its own.
Nuts And Seeds
Nuts and seeds are a great source of healthy fats, and they can be used to add texture and flavor to meals.
Meat And Poultry
Meat is a great source of protein and fat, and it can be cooked in a variety of ways. Choose from options like chicken, beef, pork, or lamb. You can also find ground meat that’s perfect for keto burgers or meatballs.
Fish And Shellfish
Fish is a healthy option that’s also high in protein and fat. Choose from options like salmon, tuna, trout, or halibut. You can bake it, grill it, or cook it in a pan.
Shellfish is another healthy option that’s high in protein and fat. Choose from options like shrimp, lobster, crab, or scallops. You can bake it,
Oils And Fats
Oils and fats are an important part of a ketogenic diet, and they can be used in many different ways.
Non-Starchy Vegetables
Non-starchy vegetables are a great source of fiber and nutrients, and they can be cooked in a variety of ways.
Low Carb Diet
Low-carb fruits are a great source of fiber and nutrients, and they can be eaten as part of a healthy ketogenic diet. Low-carb diets are mainly for people with diabetes
Avocados
Avocados are a great source of healthy fats, and they can be used in many ways.
Olives
Olives are a great source of healthy fats, and they can be used in many ways.
Tomatoes
Tomatoes are a great source of fiber and nutrients, and they can be used in many ways.
Cucumbers
Cucumbers are a great source of fiber and nutrients, and they can be used in many ways.
Zucchini
Zucchini is a great source of fiber and nutrients, and it can be used in many ways.
Green Peppers
Green peppers are a great source of fiber and nutrients, and they can be used in many ways.
Foods Not To Eat When On A Ketogenic Diet
When you’re following a ketogenic diet, it’s important to avoid certain foods that can kick you out of ketosis. Here are the top ten foods to avoid while on a keto diet:
Sugar
This one is pretty obvious. Avoid all forms of sugar, including honey, agave nectar, corn syrup, and more.
Fruit
While some fruits are okay in moderation on a keto diet, others are high in sugar and should be avoided. Stay away from grapes, bananas, apples, oranges, and other high-sugar fruits.
Starchy Vegetables
Potatoes and tomatoes are off-limits on a keto diet. You can enjoy non-starchy vegetables like broccoli, cauliflower, zucchini, and more.
Grains
All forms of grains should be avoided on a ketogenic diet, including wheat, rye, barley, oats, and rice.
Legumes
Beans and lentils are high in carbohydrates and should be avoided on a keto diet.
Dairy
While some dairy products are okay in moderation on a keto diet, others are high in carbs and sugar. Avoid milk, yogurt, ice cream, and other high-carb dairy products.
Processed Foods
Most processed foods are high in carbs and should be avoided on a keto diet. This includes things like bread, pasta, crackers, chips, cookies, and more.
Alcohol
Alcohol can kick you out of ketosis, so it’s best to avoid it while on a keto diet.
Caffeine
Caffeine can also Kick you out of ketosis, so it’s best to avoid it or limit your intake while on a keto diet.
Don’t get too down on yourself. No items are truly off-limits on the keto diet, according to dietitians Stone and Laura Dority, M.S., R.D., L.D., of Keto Knowledge LLC. It all comes down to total carbohydrate consumption and how you choose to “spend” your carbs. In general, you should limit your daily carbohydrate intake to 20-40 grams. “However, the exact amount required to achieve ketosis varies by person, with carb prescriptions ranging from 10 to 60 grams per day. This is the sum of net carbs (total carbs minus fiber).” Stone agrees.
“Individuals who are active can eat more carbs (perhaps more at the 40-gram level) than someone who is sedentary,” Dority continues.
Benefits
- Blood sugar control
- Control blood pressure
- A way for weight loss. Help you in watching your body fat percentage
- Help ward off Alzheimer’s disease
