Diet & Health
Ketogenic diet is actually a combination of high fat, adequate protein and low carbohydrate. The main aim of Ketogenic diet is to force the body to burn fats more actively than carbohydrate. So, the amount of carbohydrate in the diet is less just to allow the live to convert the fat into fatty acid and Ketone bodies. And the point to be noted that Ketone body acts as glucose in the body. But the problem, which most of the people face that they don’t know properly what to eat in a Ketogenic diet. Well, here is the solution. Have a look on the followings guidelines –
FATS AND OILS
Keto diet is based on high fats, but the healthy source of fats refers to unsaturated fats. The saturated fats can be taken in a low quantity but you need to avoid Trans fats completely. There should also be a balance between omega-3 fatty acid. So, here is a list of fat sources in a Ketogenic diet –
1. Sunflower oil
2. Corn oil
3. Macadamia oil
4. Olive oil
5. Coconut oil
6. MCT oil
7. Fatty fish – Salmon, Tuna, Shellfish
9. Egg yolks
10. Brazil nuts
Try to completely avoid the hydrogenated fats like margarine.
In a Ketogenic diet the role of protein is required to build energy. Also it will make your stomach feel fulfilled. But you need to remember that if the amount of protein in the diet is more than the need, then it will decrease the production of Ketone, which should not be done in a Ketogenic diet. So, you have to be choosy for your protein sources. Here is the list –
1. Fish – Fatty fishes like Salmon, Tuna, Mackerel, Trout, Cord, Halibut etc.
2. Whole eggs
3. Animal protein – Beef, Chicken, Pork
5. Nut butter
Try to balance the protein with fat.
VEGETABLES AND FRUITS
Fresh fruits and vegetables are the sources of such good nutrients, which your body requires. But Ketogenic diet is about least amount of carbohydrate. And in that case go for the leafy vegetables, dark vegetables and vegetables that are grown above the ground. So, the list is as follows –
Broccoli, Cabbage, Cauliflower, Asparagus, Avocado, Celery, Garlic, Onion, Tomato, Avocado, Mushroom, Eggplant, Lettuce, Lemon, Orange, Black berry, Raspberry, Blueberry.
Avoid vegetables and fruits that provide starch like banana, potato etc.
Dairy products meet the source of protein and fat as well. Consume dairy in a moderate amount and go for raw and organic dairy products.
1. Greek yogurt
2. Whipped cream
3. Sour cream
4. Cream cheese
5. Cottage cheese
NUTS AND SEEDS
Roasted nuts can be a good option for snacks. Avoid peanuts. Walnuts, almonds, pistachio, and cashews these are recommended.
Beverages pay an important role in Keto diet as it has natural diuretic effect. So, there is common symptoms dehydration, be aware of that. Water, broth, coffee, tea, diet soda, and flavour packets these can be taken in a Ketogenic diet.
Chilli powder, cinnamon, cumin, basil, parsley, rosemary, thyme these spices can be used in Ketogenic diet.