A ketogenic diet is an effective way to lose weight when done under the supervision of a medical professional, but what are the ketogenic diet foods you can eat, and which foods you avoid Should I? We talked to experts to find out what to eat and what not to eat on a ketogenic diet.
The Ketogenic diet It works by exchanging the energy source of our body from carbohydrates to ketones.Ketones are produced when the body enters an alternative metabolic state called Ketosis..By deleting carbohydrate, Your body is forced to metabolize fat. It produces the ketones that it uses to power itself. This can lead to unpleasant symptoms at first. Ketogenic fluThis can make it difficult to stick, but these symptoms generally go on over time as your body adapts.
The consequences of weight loss seen in Keto are borderline miracles, but this is not a sustainable diet and there is a risk of developing undernourishment. Therefore, it is important to carry out a ketogenic diet with the help of a nutritionist or medical professional. In addition, it should be noted that reintroducing carbohydrates into the diet can result in loss of weight loss results. Therefore, nutritional guidance at this stage is also important.Our guide Ketogenic diet for beginners Get dietary inspiration, safety tips, and expert advice.
Ketogenic diet: what to eat
For a diet to be truly “keto”, only 5-10% of daily energy should come from carbohydrates, which corresponds to less than 50g of carbohydrates per day. The rest should be 10-20% from protein and 70-80% from fat.Although it has a high fat content, it is advisable to prepare a diet around it in order to be successful on a ketogenic diet. High protein foodStudies have shown that protein helps with satiety. British Journal of Nutrition (Opens in a new tab)..
Sophie Medlin, a leading nutritionist, City nutritionist, I will explain further. “The ketogenic diet is based on the idea that carbohydrates and body fat are not the main source of energy, but the fat from the diet or the fat stored in the body is the main source of energy. People generally eat high-protein foods such as meat, fish, eggs and dairy products, and low-carbohydrate vegetables such as kale, broccoli and spinach.
“Many people on the ketogenic diet buy keto products, which are highly processed foods packed with preservatives, sweeteners and emulsifiers that are not recommended as part of a healthy and balanced diet. To do.”
Dr. Deborah Lee, Dr. Fox’s online pharmacy (Opens in a new tab), Explains that some vegetables have less carbohydrates than others and are suitable for a ketogenic diet. “You need to be very careful to keep your carb intake below 50g a day, but this is not an easy task. An easy way to remember this is whether the vegetables are grown above ground or underground. Think about whether it is grown in. Ground vegetables (lettuce, cucumber, tomato, pepper, etc.) are low in carbohydrates, while underground vegetables (carrots, persnip, potatoes, beetroot, etc.) are all high in carbohydrates. “
Ketogenic Diet: Things to Avoid
Your carb intake is very limited in keto, so it’s important not to waste your capacity with “empty calories”. Try to eat fiber-rich, nutritious foods such as fruits, vegetables, nuts, and legumes, rather than sweet treats like cakes and pastries.See our reference guide Fruits that can be eaten with keto For a list of low-carb, mineral-rich fruits Low carb diet Like Keto.
Medlin explains that the low-carb nature of keto leads people to cut all forms of carbs, but this is not recommended. “People on a ketogenic diet avoid all forms of carbohydrates, including whole grains, fruits, and many vegetables,” she says. “Again, this is one of the reasons why we can’t recommend a ketogenic diet, as these foods are some of the healthiest foods we can choose from.”
Drinks: non-alcoholic
You only have to worry about your carbohydrate intake when adding extras such as milk, honey and sugar, so you can enjoy as much black coffee and herbal tea as you like in Keto.Review of Medicinal plants (Opens in a new tab) It shows that coffee consumption can also help prevent Type 2 diabetesThis is a condition that may be managed by the ketogenic diet.
According to reviews, artificial sweeteners can harm the gut flora, so it’s best to avoid sugar-free soda, even if it’s technically keto. Gut bacteria (Opens in a new tab) journal. But because of its effervescent experience, you can drink carbonated or flavored water. It tends to be very low carb and is often naturally flavored.
Fruit juices tend to be packed with sugar, but vegetable-based juices can fit into the carb allowance of the day, Dietary fiberVitamins and minerals.
Dr. Lee advises on non-alcoholic keto beverages as follows: You should drink at least 2 liters of water per day. Sparkling mineral water is a good choice – it’s carb-free and calorie-free.
“Because it doesn’t affect ketosis, you can add sugar-free cordials. Sugar-free drinks are allowed, but there are suggestions that artificial sugar can cause a thirst for sugar. Please drink with caution. Diet soda and diet tonic have the same conditions. “
Drinks: alcohol
You might think the party is off the table while you’re drinking keto, but you can actually enjoy a low-carb drink to suit your mood. Spirits are especially low carbs, but you should carefully choose a low carb mixer, such as unsweetened tonic water, soda water, or diet soda. Wine and light beer also contain 3-4g of carbohydrates per serving, so you won’t miss your goal significantly and you’ll be able to get it in moderation.
You may want to avoid standard beers and sweet cocktails such as margaritas and porn star martini. These are high in sugar and can exceed your daily carbohydrate consumption goals. Heavy drinking is associated with the development of many health conditions, as seen in journal reviews. Alcohol research (Opens in a new tab).. So while a few low-carb drinks are fine, it’s worth remembering that frequent outboards and excessive alcohol consumption can be harmful to your health.
This article is for informational purposes only and is not intended to provide medical advice.
