Foods To Be Eaten In Ketogenic Diet-Ketogenic diet is actually a combination of high fat, adequate protein, and low carbohydrate. The main aim of the Ketogenic diet is to force the body to burn fats more actively than carbohydrates. So, the amount of carbohydrates in the diet is less just to allow the liver to convert the fat into fatty acid and Ketone bodies. And the point to be noted is that Ketone body acts as glucose in the body. But the problem, that most people face is that they don’t know properly what to eat on a Ketogenic diet. Well, here is the solution. Have a look at the followings guidelines –
FATS AND OILS
The Keto diet is based on high fats, but the healthy source of fats refers to unsaturated fats. Saturated fats can be taken in low quantities but you need to avoid Trans fats completely. There should also be a balance between omega-3 fatty acids. So, here is a list of fat sources in a Ketogenic diet –
1. Sunflower oil
2. Corn oil
3. Macadamia oil
4. Olive oil
5. Coconut oil
6. MCT oil
7. Fatty fish – Salmon, Tuna, Shellfish
9. Egg yolks
10. Brazil nuts
Try to completely avoid hydrogenated fats like margarine.
In a Ketogenic diet, the role of protein is required to build energy. Also, it will make your stomach feel fulfilled. But you need to remember that if the amount of protein in the diet is more than the need, then it will decrease the production of Ketone, which should not be done in a Ketogenic diet. So, you have to be choosy for your protein sources. Here is the list –
1. Fish – Fatty fishes like Salmon, Tuna, Mackerel, Trout, Cord, Halibut etc.
2. Whole eggs
3. Animal protein – Beef, Chicken, Pork
5. Nut butter
Try to balance protein with fat.
VEGETABLES AND FRUITS
Fresh fruits and vegetables are the sources of such good nutrients, which your body requires. But the Ketogenic diet is about the least amount of carbohydrates. And in that case go for the leafy vegetables, dark vegetables, and vegetables that are grown above the ground. So, the list is as follows –
Broccoli, Cabbage, Cauliflower, Asparagus, Avocado, Celery, Garlic, Onion, Tomato, Avocado, Mushroom, Eggplant, Lettuce, Lemon, Orange, Blackberry, Raspberry, Blueberry.
Avoid vegetables and fruits that provide starch like bananas, potatoes, etc.
Dairy products meet the source of protein and fat as well. Consume dairy in a moderate amount and go for raw and organic dairy products.
1. Greek yogurt
2. Whipped cream
3. Sour cream
4. Cream cheese
5. Cottage cheese
NUTS AND SEEDS
Roasted nuts can be a good option for snacks. Avoid peanuts. Walnuts, almonds, pistachio, and cashews are recommended.
Beverages play an important role in the Keto diet as it has a natural diuretic effect. So, there are common symptoms of dehydration, be aware of that. Water, broth, coffee, tea, diet soda, and flavor packets can be taken in a Ketogenic diet.
Chilli powder, cinnamon, cumin, basil, parsley, rosemary, and thyme these spices can be used in a Ketogenic diet.
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