What to Eat on the Ketogenic Diet?

The issue of what to eat on the ketogenic diet can be very complex. I will try to help you in this article.

By increasing fats and protein in the diet and keeping your carbohydrate intake low. But not all fats and proteins are alike, and most importantly, there are vegetables that are higher in carbohydrates than others. Almost all vee fruits are banned.

But don’t worry: I’ve put together the best and worst of each category so you can follow the ketogenic diet.

oils

What oils can we consume?

Coconut oil, pure oil, natural butter, saturated fats are all necessary for a healthy immune system. And it can be freely consumed.

Vegetable oils that increase heart health and contain vitamin E; Monounsaturated fats such as olive, avocado and almond oils are important for vision and a strong immune system. And it can be freely consumed.

polyunsaturated omega-3s found in fish like salmon and sardines – important for preventing heart disease and stroke and lowering blood pressure. And freely consumable

*Medium chain triglycerides, fatty acids that are easily absorbed and used for energy. Due to weight loss, MCTs increase satiety and boost metabolism.

What should not be eaten?

Refined fats and oils, such as sunflower, soybean, corn oil, processed at high temperatures generate free radicals that can damage cells.

Trans fats such as margarine and other spreads that contribute to weight gain increase the risk of stroke.

Proteins

Which proteins can be consumed?

Meat and offal from animals (eg tongue, liver, heart) are freely edible. — contains antioxidants as well as vitamins A and E.

Seafood that is higher in omega-3 fatty acids can be consumed.

Organic free-range eggs, which contain higher levels of vitamins A and E, beta carotene and omega-3 fatty acids, can be consumed compared to their varieties.

What is not consumed?

Factory-raised animal products and seafood and processed sausages and hot dogs, which are lower in nutrient content and often worse for the environment than their healthier counterparts, often have cancer-related preservatives called nitrates.

Vegetables

Which vegetables can be consumed?

All dark leafy greens such as chard, spinach, kale and lettuce can be consumed freely.

Low-carb vegetables such as cucumber, celery, asparagus, zucchini and zucchini; cruciferous vegetables such as cabbage, cauliflower, broccoli and brussels sprouts; root vegetables such as eggplant, tomatoes and peppers, onions, garlic and radishes.

What is not consumed?

Starchy, high-carb vegetables such as potatoes, peas, corn, yucca, parsnips, beans, yams and legumes should not be included in the ketogenic diet. High-carb vegetables are not suitable for a ketogenic diet.

Milk and milk products

What can be consumed?

You can use plant milks such as almond milk and coconut milk in your ketogenic diet.

What should not be eaten?

This T and yoghurt contain protein and fat, as well as more carbohydrates. Neither is recommended as they can impair ketosis. In fact, milk and dairy products contain a lot of lactose. Lactose is a type of sugar and is high in carbohydrates. When cheese is made, all the sugar is eaten by bacteria and converted to lactic acid, reducing its carbohydrate content. Low and low-fat dairy products should be avoided as they are over-processed, which does not contain nutrients such as fatty acids that make you feel full. Also, sugar is often added to compensate for the loss of taste and texture, so some actually have more sugar than whole milk.

Alcohol

Some alcoholic beverages have a low glycemic index and may be considered suitable for the ketogenic diet (such as vodka, gin, tequila, whiskey). But remember that when you drink alcohol, your liver will preferentially process ethanol for energy and stop producing ketones.

If you’re on the keto diet to lose weight, keep your alcohol consumption to a minimum. Avoid beer, wine, and cocktails.

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