“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. You cut back most on the carbs that are easy to digest. For example pastries, white bread, sugar, and soda.The keto or ketogenic diet is one that induces the production of ketone bodies, a process called ketosis . To achieve this, it is essential to minimize the main source of energy of the body, that is, carbohydrates. This is the only premise to follow but although it seems simple it may not be so much in practice.
How Ketogenic Works
At the point when you eat under 50 grams of carbs a day, your body in the end comes up short on fuel (glucose) it can utilize rapidly. This ordinarily takes 3 to 4 days. At that point you’ll begin to separate protein and fat for vitality, which can cause you to get thinner. This is called ketosis. It’s imperative to take note of that the ketogenic diet is a momentary eating regimen that is focussed on weight reduction as opposed to the quest for medical advantages.
A List of Foods that are Allowed in Ketogenic diet
Following a diet or starting a change in habits does not have to be complicated, but the last thing you need is to have to be continually questioned what you can and cannot eat.
What to eat in the Ketogenic diet?
With this post we want to make things a little easier for you, and have a quick reference within reach of the vast majority of foods allowed in the ketogenic diet .
Fats and oils
By following a ketogenic diet, fats make up the vast majority of your calories. These foods will provide you with the high quality fats you need:
- Avocado oil
- Coconut oil
- Extra virgin olive oil
- Animal fat (such as lard)
- Butter (preferably organic and from grass-fed cows, because it contains a greater amount of CLA, Omega-3, vitamins K2, A, D and E. It also contains minerals such as selenium, magnesium, zinc or copper)
- MCT oil (excellent dietary supplement that will give you a sustainable energy boost and help you stay in ketosis)
- Nut oils
- Nuts (almonds, hazelnuts, walnuts. Macadamia nuts, pecans, pine nuts and Brazil nuts have particularly high levels of fat)
- Ghee (clarified butter that does not contain lactose)
- Blue fish, rich in omega 3 fatty acids (salmon and smoked salmon, sardines, mackerel, tuna, dove, bonito, eel, swordfish …)
- Egg yolks
If you consume red meat or poultry, opt for green grass-fed options. If you consume eggs, choose as much as possible organic eggs or camperos (codes 0 and 1).
Remember that the keto diet is moderate in protein.
- Beef, pork, lamb, poultry, organ meat (very rich in nutrients)
- Nut Butters (100% natural, with no added sugar)
- Seafood (prawns, mussels, clams, oysters, lobster and crabs)
- Tempeh *
- Tempeh are soy seeds fermented with rhizopus fungus. It has as many proteins as meat, and regenerates the intestinal flora. In addition, it contains vitamin B-12 and is a source of calcium, phosphorus and iron.
- Cocoa (pure)
- Erythritol and Stevia (for a low carb sweetener
- Chocolate without added sugar
- Lemon and Lime
- Cruciferous vegetables grown on the ground, green and leafy will be the best option.
- Cabbage (cabbage)
- Red cabbage
- Kale (kale or cabbage)
- Brussels sprouts
- Sprouts (sprouts)
- Lettuce (radicchio, romana, escarole, trocadero, buds, etc)
For some people, dairy products can cause swelling and inflammation. If you are not sensitive to dairy products, you have several high fat options. Always choose whole products, not ‘light’ or ‘low fat’ since in them the fat has been replaced by added sugar. Natural fermented dairy products are also a very good option.
- Cheese (Cured Manchego, gouda, cheddar, mozzarella, brie, blue cheese, parmesan, feta ..)
- Milk (whole, quality and in small quantities since all the hydrates it contains are sugar)
- Liquid cream for cooking
- Natural yogurt (or Greek yogurt)
- Water (good hydration is especially important if you are losing weight with a ketogenic diet)
- Coffee (add coconut oil and / or a teaspoon of Eritritol if you need an extra flavor, or MCT oil for extra energy)
- Green tea, Red tea
- Bone broth (good to replace electrolytes if we are fasting to prevent dehydration, as well as good supply of collagen)
- Probiotic drinks and kombucha to improve intestinal health
- To learn more about the topic of prebiotic foods, I recommend this podcast from www.fitnessrevolucionario.com
Nuts and seeds
Nuts and seeds are a perfect food for people on a low carb diet. Underrated and often overlooked, they are full of healthy nutrients.
We recommend acquiring them raw and toasting them, if you like, at home.
- Pecan Nuts
- Brazil Nuts
- Pumpkin Pipes
- Sunflower seeds
- Macadamia nuts
- Chia seeds
- Flax Seeds (Flaxseed Seeds)
- Sesame seeds
Spices and herbs
Virtually all spices and herbs are allowed and provide a lot of health benefits. Learn to include them in your kitchen, experiment and let the creativity fly! You will enjoy new flavors that you do not expect.
- Cinnamon Ceylan
- chilli powder
- Turmeric (great anti-inflammatory)
Sweet or spicy paprika
- Ginger Root Powder
- Cayenne pepper
- Black pepper
- Spice blends
- Probiotics to improve intestinal health (baby kombucha , eat kimchi, kefir or sauerkraut)
- Unpasteurized apple cider vinegar (preferably organic)
- If you are not following a strict ketogenic diet and therefore a little more liberal when it comes to carbohydrates, try to avoid processed sources such as refined flours.
- Organic products that grow naturally will always be a better option for your overall health.
We hope that our list of foods allowed in the ketogenic diet will serve you especially during the first weeks.
While getting rid of starchy carbohydrates, grain, sugars, fruits and alcohol may not be easy at first, we assure you that it will be much easier as you begin to physically notice the many benefits of a low carb diet !