What To Eat On Keto Diet

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    food recomended on low carb diet or ketogenic diet royalty free image.
    food recomended on low carb diet or ketogenic diet royalty.

    KETO DIET:

    Keto diet or ketogenic diet is a high-fat, adequate-protein and low-carbohydrate diet. In medicine, it is the primary treatment to treat or control epilepsy in children. Epilepsy is the fourth most common neurological disorder. It affects people of all ages. A seizure is an abnormal electrical discharge that occurs in your brain. Disorder in primary stages are more likely treated by keto diet or ketogenic diet. The keto diet is an eating plan that consists of 80 percent fat and little to no carbohydrates.

    STAPLES OF THE KETO DIET ARE:

    • Seafood. Fish and shellfish
    • Low-Carb vegetables
    • Cheese
    • Avocados
    • Meat and poultry
    • Eggs
    • Coconut oil
    • Plain Greek yogurt and cottage cheese
    • Olive oil
    • Nuts and seeds
    • Berries
    • Butter and cream
    • Olives
    • Unsweetened coffee or tea
    • Dark chocolate and cocoa powder

    Rice and other grains, potatoes, and fruits need prohibition.

    CALORIES: You eat 1300 calories on keto diet and lost 2 lbs in a week. You have to use 1000 calories from fat stores. That means that 1000 calories of expended energy are external of your diet a day, for 7 days.

    KETO DIET IS BENEFICIAL:The goal is to get more calories from protein and fat than from carbs. It works by depleting your body of its store of sugar. It starts to break down fat for energy, causing ketosis (and weight loss).

    Yet, in most scientific studies, low-carb diets prove healthy and beneficial. A low-carb diet not only causes more weight loss. It also leads to major improvements in most risk factors for heart disease. That includes cholesterol levels. While studies suggest the keto diet can lead to quick weight loss. Long-term effects of the diet fad are less clear.

    CARBOHYDRATES (carbs) INTAKE:The keto diet reduces carb intake to below 50 grams per day. You need to eat lots of fat (65-80%), moderate amounts of protein, and only low-carb foods.

    Rice with vegetables in a pan. Rustic Style.
    Rice with vegetables in a pan. Rustic Style.

    WORKING:The keto diet, short for “ketogenic,”involves eating.

    • a high amount of fat,
    • a moderate amount of protein and
    • very few carbs

    HOW TO GET STARTED:

    1.Limit protein intake. A keto diet or low carb diet is not a high protein diet!

    2.Use fat as a lever. Do not fear fat. It works wonders in keto diet.

    3.Drink lots of water

    4.Keep up electrolytes

    5.Eat only when you are hungry

    6.Focus on whole foods

    7.Exercise

    LOSING WEIGHT ON A KETO DIET:

    1.Track your macronutrient consumption.

    2.Aim to reduce your weight circumference and body fat %.

    3.Eat the right amount of protein.

    4.Reduce your stress levels.

    5.Lift weights.

    6.Supplement your diet with MCTs and CLA.

    NOT LOSING WEIGHT ON A KETO DIET:

    Despite your best efforts, you’re not losing weight on keto. Because it contains no carbs, a ketogenic diet forces your body to burn fat instead of glucose for fuel. Ketosis is the state when your liver breaks down fats into ketones to use as energy. You’ve plateaued or even gained weight.

    HOW TO KNOW IF KETOSIS HAS STARTED:

    If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear. But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give.

    These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear. Here are the ketosis symptoms that we will cover.

    1. Weight Loss
    2. Loss of Appetite
    3. Increased Focus and Energy
    4. Short-Term Fatigue
    5. Toilet Issues
    6. Bad Breath
    7. Increased Ketones

    IS KETO DIET OR KETOSIS BAD:

    Low carbohydrate levels cause blood sugar levels to drop. The body begins breaking down fat to use as energy. Ketosis is actually a mild form of ketoacidosis. Ketoacidosis affects people with type 1 diabetes. …But, many experts say ketosis itself is not harmful.

    Critics say the keto-type diets usually work only in the short term and can be unhealthy. For starters, most of the lost weight is water weight.

    Young black business woman having stress and pain in the office

    Once your body enters ketosis, you also begin to

    • lose muscle,
    • become fatigued, and
    • enter starvation mode

    Then it actually becomes even harder to lose weight.

    Experts interviewed by Healthline had stronger words of caution.

    “Keto diets need clinical supervision and only for brief periods.”

    SIDE EFFECTS OF KETO OR KETOGENIC DIET:

    1. Excessive thirst.
    2. Increased Ketones.
    3. Fatigue.
    4. Hunger.
    5. Confusion, anxiety and/or irritability.
    6. Tachycardia.
    7. Lightheadedness and shakiness.
    8. Sweating and chills.

    BAD BREATH:

    People often report bad breath once they reach full ketosis. It’s actually a common side effect. Many people on ketogenic and similar diets, such as the Atkins, report that their breath takes on a fruity smell. Elevated ketone levels are the causative factor.

    You won’t have to deal with ketosis breath for too long. As your body goes from being in ketosis to becoming keto-adapted, chances are bad breath will go away. … But when you are keto-adapted, your body uses fatty acids to fuel the muscles and makes ketones to fuel the brain.

    REMEDIES FOR KETO BREATH:

    1. Increase your water intake. Your body flushes acetone and ketones from your system through urination. …
    2. Eat less protein. …
    3. Practice good oral hygiene. …
    4. Mask odor with mints and gum. …
    5. Bump up your carb intake. …
    6. Be patient.

    CHEAT DAYS IN KETO DIET:

    Cheating on the keto diet will take you out of ketosis.This is true if the cheat meal or snack is carb-heavy. People are often surprised that they stay in ketosis after certain meals. They get kicked out after consuming others.

    If you are keeping diabetes at bay with your low-carb or keto diet, cheating is generally a bad idea. When you eat carbs, your blood sugar can spike to high levels.

    IS IT OK TO GO IN AND OUT OF KETOSIS IN A KETO DIET:

    If you’re healthy and eating a balanced diet, your body controls how much fat it burns. You don’t make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. … Ketosis can become dangerous when ketones build up.

    Roasted chicken dinner food idea.
    Roasted chicken dinner food idea.

    STAYING ON KETO DIET FOR A LONG TERM:

    While studies suggest the keto diet can lead to quick weight loss, long-term effects of the diet fad are less clear. When following a keto diet food list, you’re eating

    • fat (60 to 80 percent of your calories) and
    • very low carbohydrates, starting with 20 to 30 grams (g) per day.

    The ketogenic diet isn’t a miracle diet for weight loss or a fix for all health problems. For certain people (like those with kidney disease), it can be dangerous. And because it’s not a long-term plan, you have to manage your diet after stopping keto.

    IS KETOSIS BAD FOR YOUR LIVER:

    Dr. Berg talks about a ketogenic diet and it causing a fatty liver. You need 7-10 cups of vegetables per day. … The ketogenic diet can cause a massive amount of fat released through the body and through the liver.

    IS KETOSIS BAD FOR YOUR KIDNEYS:

    Dr. Berg talks about ketogenic diet and kidney disease. A ketogenic diet is not a high protein diet, it’s only consuming 3-6 oz. of protein with each meal. … The potassium in vegetables is very kidney protective. But high sugar, and high insulin is damaging to the kidney more than anything else.

    IS KETOSIS BAD FOR YOUR BRAIN:

    On a ketogenic diet, the energy fuel of brain is ketones. Liver produces these ketones when you are on a low carb diet. On a standard low-carb diet, the brain is dependent on glucose. Although it may burn more ketones than on a regular diet.

    IS KETOSIS BAD FOR YOUR HEART:

    Many studies on low carbohydrate and ketogenic diets lasted up to three years. They show no increase in cardiac events or mortality.

    The higher dietary intake of saturated fat actually decreases serum saturated fat.

    The hypothesis is:

    It is due to preferential use of dietary saturated fat as fuel in the keto-adapted state.

    KETO FLU:

    Get ready for the keto flu. … Once the body is in ketosis — burning fat instead of glucose — the keto diet is working. But you may not feel so great at first, hence the term keto flu.

    SYMPTOMS OF KETO FLU:

    The keto flu is a collection of symptoms associated with the body adapting to a ketogenic diet.

    • Nausea,
    • constipation,
    • headaches,
    • fatigue and
    • sugar cravings are common in some people who are adapting to a high-fat, low-carb.

    The keto flu, aka carb withdrawal, generally kicks in at the 24- to 48-hour mark. Symptoms last from a few days to two weeks, and up to a month at most.

    IS ALCOHOL ALLOWED IN KETO DIET:

    Most clear liquors that are around 40 percent alcohol as vodka, whiskey, gin, scotch, brandy, rum and tequila contain zero carbs and sugars on their own.
    It makes them keto-friendly.

    Drinking liquor can in fact deepen your level of ketosis, but will slow weight loss down. Ingestion of alcohol has effects on liver metabolism. More ketones are produced as you drink more. … Be very careful when on a ketogenic diet and consuming alcohol.

    Red wine with glass and grapes.
    Red wine with glass and grapes.

    EFFECT OF ALCOHOL ON KETOSIS:

    Alcohol is harmful. Still, you may not have to avoid all alcohol to stay in ketosis. Because your body will burn alcohol before fat, drinking will hinder your weight loss efforts on the keto diet. Without carbs in your belly, the effects of alcohol will hit you faster when on keto.

    BREAKFAST IDEAS FOR KETO DIET:

    1. Eggs and Vegetables, Fried in Coconut Oil. …
    2. Skillet-Baked Eggs with Spinach, Yogurt, and Chili Oil. …
    3. Cowboy Breakfast Skillet. …
    4. Bacon and Eggs in A Different Way. …
    5. Flourless Egg and Cottage Cheese Savory Breakfast Muffins. …
    6. Cream Cheese Pancakes.

    LUNCH IDEAS FOR KETO DIET:

    Keto lunch recipes: Meat, eggs, and seafood.

    1. Keto Fish Cakes with Avocado Lemon Dipping Sauce. …
    2. 20-Minute Meatballs. …
    3. Keto Slow Cooker Mexican Shredded Beef. …
    4. Slow Cooker Dairy-Free Butter Chicken. …
    5. Bacon Spinach Frittata. …
    6. Bison Meatballs with noodles and Chimichurri Sauce. …
    7. Keto Lamb Kofta Kebabs. …
    8. Bacon and Olive Quiche.

    DINNER IDEAS FOR KETO DIET:

    1. Poultry
    2. Creamy garlic chicken
    3. Keto butter chicken
    4. Shredded chicken
    5. Beef and pork
    6. Fried rice
    7. Cabbage and loaded cauliflower
    8. Seafood

    Do You want to lose weight fast and safe?

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