A ketogenic diet or a Keto Diet, is a way of eating that prompts your body to become really good at burning fat. It reduces hunger appetite and cravings so you’re not running your life based on when the next meal is. The ketogenic diet is high in natural nutritious fats,moderate in protein and very low in carbs. This article puts focus on Keto Diet Food List for Weight Loss. People who begin with Keto Diet ofetn find it difficult find proper Keto Diet Food List for Weight Loss
What is the ketogenic diet and how it differs from all other diets? There are so many different diets out there that it can feel like you’re drowning in a sea of endless choices but look no further because the ketogenic diet has pretty much everything you need. Some of the established health benefits of this diet are –
- Weight loss
- Mental focus
- Increased energy
- Controlled blood sugar
- Stabilized blood pressure and so many more.
What exactly is the ketogenic diet and how does it work.?
The word keto comes from the name of small molecules that our bodies produce called ketones. They’re basically an alternative fuel source that your body uses when glucose aka blood sugar is in short supply. If you consume fewer carbs, the things that break up into blood sugar quickly and moderate amounts of protein which can be converted into blood sugar as well, your body produces the necessary amount of ketones and starts running almost entirely on fat. Your insulin levels become really low while fat burning increases dramatically. To put it short when you follow the ketogenic diet it becomes easier for your system to get access to your fat stores and burn them off.
As a result you lose weight incredibly fast but unlike a lot of crash diets out there this one doesn’t hurt your system it’ll still work like a charm even through all these changes and while this diet seems like a dream come true not everyone can follow it.
Who should avoid the Keto Diet?
If you have diabetes or high blood pressure and take medication for your condition the ketogenic diet isn’t for you. Women who are breastfeeding should also steer clear of this one. Always talk to your doctor before you start a new diet because only a medical professional can tell if your body can handle such changes. If they give you the green light they can also give you a few tips on how to make it safer and easier for your system to cope with the new menu.
The ketogenic diet is sort of an overarching term there are actually a few versions you can choose from. Depending on your preferences there’s the standard ketogenic diet: a low carb, moderate protein and high fat diet consisting of approximately 75% fat, 20%protein and 5% carbs. A cyclical ketogenic diet involves periods of higher carb refeed, for example to higher carb days after five standard low-carb ketogenic days. The targeted ketogenic diet allows you to add carbs around your workouts and higher protein ketogenic diet like the standard ketogenic diet but with more protein changing the menu to 60% fat, 35% protein, and 5% carbs. keep in mind that the safest choices here are the standard and high protein ketogenic diets since they’ve been studied more exclusively than the other two types. The cyclical and targeted diets are more suitable for bodybuilders or athletes.
Keto Diet Food List
Let’s have a look at what you can and can’t eat. While on a standard ketogenic diet you should base the majority of your meals around these foods and ingredients.
- Grass-fed butter and cream
- Unprocessed cheese such as goat cheese, cream cheese, blue cheese or mozzarella
- Nuts and seeds like almonds, walnuts, pumpkin seeds, or chia seeds
- Healthy oils especially extra-virgin olive oil, coconut oil and avocado oil
- Low carb vegetables, tomatoes, onions, peppers, and most green leafy veggies,healthy herbs and spices
- Meat like red meat,
- Steak ham sausage,
- Chicken or turkey,
- Fatty fish including salmon trout and tuna
- Pastured or omega-3 pool eggs,
Foods to be excluded from Keto Diet Food List
For the food you should avoid under any circumstances, they are
- Sugary foods such as soda smoothies, cake, ice cream, candy
- Fruits that includes whole fruit and fruit juice,
- Grains or starches including wheat based products, rice, pasta, or cereals
- Beans or legumes such as peas, kidney beans, lentils, or chickpeas, root vegetables and tubers for example potatoes, sweet potatoes, carrots, or parsnips,
- The products labeled low-fat or diet unhealthy fat the kind found in vegetable oils, mayonnaise, and other products alcohol
The perfect beverage choices for the ketogenic diet are water, coffee and tea, just avoid sweetening those up with sugar. You can add a small amount of milk or cream to your coffee,and an occasional glass of wine won’t hurt your diet either.
Getting started with any new diet always seems like the most daunting task but to make it a bit less confusing for you here’s a Eight week ketogenic meal plan that you can follow or use.
This is an 8-Week Custom Keto Diet Meal Plan, Rachel helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. The custom Keto meal plan service was designed to help men and women all over the world turn their lives around and take charge of their health and figure. Just take a quick assessment and get started
But don’t worry you can still incorporate your favorite meals just make sure that they abide by the basic guidelines of the keto diet plus the internet is full of awesome keto recipes. so have a look at what’s out there.
Keto Diet Side Effects
Now you might experience some unpleasant side effects as you begin the ketogenic diet. The biggest one is keto flu, the symptoms of which include poor energy and mental function, increased hunger, sleep issues, nausea and digestive discomfort. In order to minimize your risk of having these problems try a regular low carb diet for the first few weeks before going full-on keto. It’ll give your body a chance to burn more fat while gradually preparing it for the ketogenic diet following. A ketogenic diet that can also change your body’s water and mineral balance just try to add extra salt or take mineral supplements if you notice these changes and be sure to check in with your doctor from time to time.
Despite these unpleasant but still possible side-effects, the ketogenic diet has been proven to have the times of amazing health benefits. Scientists from the Center for obesity research and epidemiology at Robert Gordon University Confirmed that this diet can decrease the risk of developing heart disease by stabilizing blood sugar and blood pressure levels as well as increasing the good cholesterol in your blood. Researchers from the department of biomedical sciences at italy’s university of padova also found that lower insulin levels and eating less sugar and processed foods is really helpful for getting rid of acne. If you’re still not convinced to give it a shot then check this out, several studies, including one conducted by the Department of Biology at Boston College, have shown that a ketogenic diet can be used to treat certain types of cancer and even slow tumor growth. Now that’s impressive right and that’s still not the complete list of all the health benefits that this diet can give you, so what are you waiting for? The ketogenic diet is everything you need to stay fit and healthy.