Ayurveda, Health Tips, Healthy Diets

What is a Ketogenic Diet?

Keto Diet

The ketogenic diet is a very low-carb, high-fat diet that is quite similar to the Atkins and the low-carb diets. It reduces carbohydrate intake and replaces it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

During this state, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy to the brain.

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits

Benefits

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy. { मिरगी }

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

  • Weight loss
  • Diabetes
  • Epilepsy
  • Heart disease
  • Cancer
  • Alzheimer’s disease
  • Brain injuries
  • Acne

However, keep in mind that research into many of these areas is far from conclusive.

A ketogenic diet may provide many health benefits, especially with metabolic, neurological or insulin-related diseases.

Foods to Avoid during Keto Diet

Any food that is high in carbs should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

  • Sugary/sweet foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Beans or legumes
  • Grains or starches
  • Fruits
  • Root vegetables and tubers
  • Low-fat or diet products
  • Some condiments or sauces
  • Unhealthy Fats
  • Alcohol
  • Sugar-free diet foods

 Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.

 

Foods to Eat

You should base the majority of your meals around these foods:

  • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
  • Fatty fish: Such as salmon, trout, tuna, and mackerel.
  • Eggs: Look for pastured or omega-3 whole eggs.
  • Butter and cream: Look for grass-fed when possible.
  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
  • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.
  • Avocados:Whole avocados or freshly made guacamole.
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
  • Condiments: You can use salt, pepper, and various healthy herbs and spices.

It is best to base your diet mostly on whole, single-ingredient foods. Here is a list of 44 healthy low-carb foods.

SUMMARY: Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies.

Keto Diet Sample – 7 days

To help get you started, here is a sample ketogenic diet meal plan for 1 week/ 7 days.

Monday

  • Breakfast: Bacon, eggs, and tomatoes.
  • Lunch: Chicken salad with olive oil and feta cheese.
  • Dinner: Salmon with asparagus cooked in butter.

Tuesday

  • Breakfast: Egg, tomato, basil, and goat cheese omelet.
  • Lunch: Almond milk, peanut butter, cocoa powder, and stevia milkshake.
  • Dinner: Meatballs, cheddar cheese, and vegetables.

Wednesday

  • Breakfast: A ketogenic milkshake (try this or this).
  • Lunch: Shrimp salad with olive oil and avocado.
  • Dinner: Pork chops with Parmesan cheese, broccoli, and salad.

Thursday

  • Breakfast: Omelet with avocado, salsa, peppers, onion, and spices.
  • Lunch: A handful of nuts and celery sticks with guacamole and salsa.
  • Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

Friday

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder, and stevia.
  • Lunch: Beef stir-fry cooked in coconut oil with vegetables.
  • Dinner: Bun-less burger with bacon, egg, and cheese.

Saturday

  • Breakfast: Ham and cheese omelet with vegetables.
  • Lunch: Ham and cheese slices with nuts.
  • Dinner: Whitefish, egg, and spinach cooked in coconut oil.

Sunday

  • Breakfast: Fried eggs with bacon and mushrooms.
  • Lunch: Burger with salsa, cheese, and guacamole.
  • Dinner: Steak and eggs with a side salad.

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

You can eat a wide variety of tasty and nutritious meals on a ketogenic diet.

 

Liked the article?

Leave a Reply

Your email address will not be published. Required fields are marked *