The issue of what to eat on the ketogenic diet can be very complicated. 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. And almost all fruits are banned.
But don't worry: I've brought together the best and worst of each category so you can follow the ketogenic diet.
Fats
Which fats can we consume?
Coconut oil, ghee, natural butter, saturated fats are all necessary for a healthy immune system. And it can be consumed freely.
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 consumed freely.
Polyunsaturated omega-3s – found in fish such as salmon and sardines – are important for preventing heart disease and stroke and lowering blood pressure. And it can be consumed freely
*Medium chain triglycerides, fatty acids that are easily absorbed and used for energy. Due to weight loss, MCTs increase satiety and accelerate metabolism.
What should not be eaten?
Refined fats and oils such as sunflower, soybean and corn oil processed at high temperatures can damage cells.
Trans fats such as margarine and other spreads, which contribute to weight gain, increase the risk of stroke.
Proteins
What proteins can be consumed?
Meat and offal from animals (e.g. tongue, liver, heart) are freely edible. — contains vitamins such as A and E along with antioxidants.
Seafoods higher in omega-3 fatty acids can be consumed.
According to their varieties, they have higher levels of vitamins A and E, beta carotene and omega. Free-range organic eggs, which contain -3 fatty acids, can be consumed.
What not to consume?
Factory-fed eggs, which are lower in nutritional content and are often worse for the environment than their healthier counterparts. raised animal products and seafood, and processed sausages and hot dogs, which often contain preservatives called nitrates, which have been linked to cancer.
Vegetables
Which vegetables can be consumed?
All dark leafy greens such as chard, spinach, cabbage and lettuce can be consumed freely.
Like cucumber, celery, asparagus, zucchini and zucchini. low-carb vegetables; cruciferous vegetables such as cabbage, cauliflower, broccoli, and brussels sprouts; Root vegetables such as eggplants, tomatoes and peppers, onions, garlic and radishes.
What should not be consumed?
Starchy foods such as potatoes, peas, corn, yucca, parsnips, beans, yams and legumes. are vegetables that should not be included in a high-carbohydrate ketogenic diet. Vegetables containing high carbohydrates are not foods suitable for the ketogenic diet.
Milk and dairy 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?
Milk and yoghurt contain protein and fat, as well as more protein and fat. It also contains high amounts of carbohydrates. Both are not recommended as they can disrupt ketosis. In fact, there is a lot of lactose in milk and dairy products. Lactose is a type of sugar and is high in carbohydrates. When cheese is made, all the sugar is eaten by bacteria and converted into lactic acid, reducing the carbohydrate content. Low- and low-fat dairy products should be avoided because they are overly processed, meaning they lack nutrients like 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 They have a low glycemic index and may be suitable for the ketogenic diet (such as vodka, gin, tequila, whiskey). But keep in mind 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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