Daily Times

WHAT IS KETOGENIC DIET AND WHAT FOODS CAN YOU EAT — the ketogenic diet is a lifestyle choice that many follow for purposes such as weight loss, treat epilepsy in children and diabetes in diabetics. It is a high-fat, enough-protein, and low-carbohydrate diet. This diet forces your body to burn fats rather than carbs. When you consume carbs, it is converted to glucose which is important for proper brain function. However, with little carbohydrates in your body, the liver turns fats into fatty acids and ketone bodies. These ketone bodies replace glucose in your body as the energy source. Your body is in a state of ketosis when there is an increased count of ketone bodies in your blood.

Keto diet requires you to have a particular food habit but if you are new to this, here is a list of foods that you can and cannot eat while on Keto:

Carbs are the usual energy source for your cells, but reducing the glucose intake drastically can lower insulin secretions in your body. Insulin helps control your blood sugar level and provide the energy that your body needs for daily activities, but with low levels of glucose, your body uses the fats stored in your liver and muscles

CARBOHYDRATES — carbs are the usual energy source for your cells, But reducing the glucose intake drastically can lower insulin secretions in your body. Insulin helps control your blood sugar level and provide the energy that your body needs for daily activities, but with low levels of glucose, your body uses the fats stored in your liver and muscles. Your carb intake reduces to 5 to 10% of daily calorie requirement. Your liver starts to convert fats into ketone bodies which then replaces your energy source. If you eat any high-carb foods then your body will move back to glucose-burning mode. If you are on a keto diet, you must eat between 20 to 50 grams of carbs per day to maintain the state of ‘ketosis’.

In this case, you must remember to eat foods that are high-fibre, juicy fruits and vegetables for natural hydration. Your best options are leafy greens, pepper, and stalk shaped vegetables. You must avoid foods like root veggies; potatoes, carrots, etc. Veggies that you can eat include:

Tomatoes

Eggplant

Broccoli

Cauliflower

Spinach

Green Beans

Cucumber

Bell peppers

Zucchini

Celery

PROTEINS – there should be enough protein in your diet to build muscle cells and burn calories. However, too much or too less of protein intake can sabotage your goals. Very less protein can lead to a reduction of overall muscle mass and the number of calories you burn at rest. Excess of protein in your body will be converted to carbs for energy. Yoghurt, eggs and cheese are some foods that will provide the required protein to you. Take a balanced intake of protein from these foods:

Chicken, dark meat if possible

Salmon

Sardines

Tuna

Shrimp

Eggs

Natural cheeses

Unsweetened, whole milk plain Greek yoghurt

Whole milk ricotta cheese

Whole milk cottage cheese

FAT – it should be the maximum calorie content of your diet. A high-fat diet can reduce food cravings, appetite-boosting hormones and insulin in your body. Here, full-fat foods are what you need. Fats are 70 to 80% of the calories that you require while on keto. It is essential to consume a higher ratio of unsaturated fats to saturated fats. It is best to eat fat-rich food that isn’t going to block your arteries.

Olive oil

Avocado oil

Olives

Avocados

Flaxseeds, Chia seeds

Pumpkin seeds

Sesame seeds

Coconuts

Nuts

Natural, no-sugar-added nut butter

FOODS YOU SHOULD NOT EAT — while now you know foods that you can eat in a ketogenic diet. You must also know the foods that you must avoid.

Beans, peas, lentils, and peanuts

Grains, such as rice, pasta, and oatmeal

Low-fat dairy products

Added sugars and sweeteners, and soda

Most fruits, except for lemons, limes, tomatoes, and small portions of berries

Starchy vegetables, including corn, potatoes, and peas

Trans fats, such as margarine or other hydrogenated fats

Most alcohols, including wine, beer, and sweetened cocktails

A KETOGENIC DIET HAS SIDE EFFECTS — if you are still new to keto or are trying to adapt to a keto diet, there are some immediate side effects that you will experience while transitioning to a keto diet. You might have stomach issues due to change in diet. Also, dizziness, fatigue, and poor sleep, known as keto flu. Doctors are still unclear about the side effects; if they could be drastic for health or not.