Ketogenic is a term for a low-carb diet . The idea is for you to get more calories from protein and fat and less from carbohydrates. The Atkins diet is also an example of a low-carb diet.
How it works :
When you eat 30-50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat stored in your body for energy, which can make you lose weight. This is called ‘ketosis’.
What to eat :
The food selection is important. We have to limit carbs to less than 50gms a day. So the food needs to be high on protein and low on carbs. Detailed list is given below :
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed when possible.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish: Such as salmon, trout, tuna and mackerel.
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Avocados: Whole avocados or freshly made guacamole.
- Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
- Condiments: You can use salt, pepper and various healthy herbs and spices.
What NOT to eat :
Any food that is high on carbohydrates should be avoided like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits. Detailed list is given below:
- Alcohol: Due to their high carbohydrate content.
- Sugary foods: Soda, fruit juice, chocolates, smoothies, cake, ice cream, etc.
- Fruit: All fruit, except small portions of berries like strawberries.
- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Important Note :
It’s important to note that the ketogenic diet is a short term diet that’s focused on weight loss rather than the pursuit of health benefits.