Keto diet is the medically prescribed food pattern in several diseases like obesity, diabetes, cancer, and many neural disorders. It helps in reducing the symptoms and helps in improving the health condition.
The metabolism of a fat-rich diet by the liver is known as ketosis due to the production of ketones as a result of digestion. Ketones act as a perfect substitute for glucose, essential for the generation of energy.
The efficacy of the ketogenic diet depends upon the consumption of food items as part of the keto diet. Hence it is prudent to know what food items are consumed during this diet plan and what are food items need to be avoided to achieve the desired results.
Though the diet is restricted to low-carb fruit and vegetables, however, a good balance between the protein, fat, and carbohydrates may help in securing essential vitamins and minerals required for the functioning of the body.
What to Eat in Keto Diet?
There are several varieties of seafood available in the market however we need to focus on high-fat content food items such as high-fat salmon. Some of the seafood such as shrimps have zero carbs while shellfish like clams, mussels, and ousters have different ranges of carbs in them.
In case you are afraid of mercury and other toxicity you may opt for smaller fish like sardine and mackerel rather than bigger fish which promotes bioaccumulation of toxicity. If it can be caught in the wild will be the best seafood.
In general, meat is high in protein content however organ meats are rich in fats. Organ meats are best suited to the ketogenic profile and provide an abundance of fats. It can be considered as a rich food item for one of the variants of the keto diet.
The grass-fed meat is the best in quality, and we should prefer the animals grown in wild for the same. The excess protein present in meat and poultry may interfere with ketosis and result in the production of glucose.
Eggs can be consumed in varieties of ways like boiled, scrambled, fried, or as an omelet. Eggs are a rich source of protein and fats and make them more suited for the ketogenic diet. In addition to this, it provides essential vitamins and minerals.
Though there isn’t any restriction for the number of eggs an adult should consume, however, several researchers found out that it should not increase the daily intake of 36.
The foundation of the ketogenic diet is based on low carb intake and relies on fat-rich food items. Starchy foods such as potatoes, sweet potatoes, and yam are loaded with carbohydrates and should be avoided.
In general, vegetables grown above the ground should be preferred in the case of a ketogenic diet which is low in carbohydrates and other essentials such as vitamins and minerals, and antioxidants necessary for the functioning of the body.
Vegetables are also rich in fibre and help in digestion which is essentially important in the case of a high-protein and high-fat diet. The high fibre vegetables are also low in net carb.
There are varieties of cheese available across the globe with different peculiarities however one this is common among these is it’s rich in saturated fats and almost negligible carb content. This specialty makes it the perfect food item for the ketogenic diet.
It is often understood that saturated fats consumption leads to the risk of heart diseases and other vascular ailments however researchers have found out that the daily consumption of cheese helps in improving the function of the heart and avoid any risk of heart failure.
Milk products are also rich in vitamin D and calcium. Consumption of cheese may help in securing the required amount of vitamin D and calcium.
Nuts and Seeds
Nuts and seeds are rich in fat and deficit in carbohydrates hence they can make healthy snacks for the ketogenic diet. In the case of individuals allergic to tree nuts, seeds may act as a good substitute for them.
In addition to these nuts and seeds are rich in vitamins and minerals and antioxidants which are essential for boosting our immunity and proper function of cells, tissues, and organs.
Though nuts are rich in fats and poor in carbs however some of the nuts such as cashew are rich in carbohydrates and need to be avoided during a keto diet.
Some of the nuts and seeds used for keto are almonds, brazil nuts, pecans, pistachios, walnuts, chia seeds, flaxseeds, pumpkin seeds, sesame seeds:
On contrary to the fruit items which are rich in carbohydrates, berries are rich in fibre which is essential for the digestion of a ketogenic diet. The berry families may include blueberries, raspberries, strawberries, and blackberries.
Berries are also rich in antioxidants and vitamin C which helps in boosting immunity and prevents several life-threatening diseases.
Apart from the above-mentioned food items, some drinks items that can be helpful in the ketogenic diet are water, tea, coffee, and bone broth.
Individuals should drink lots of water to digest the high protein and high-fat diet. It can be consumed with mood fresheners such as lemon and mint to avoid any sort of keto-flu.
Tea can be consumed in the form of green, black, herbal tea without sugar however tea with milk should be avoided. Coffee contains zero carbs unless it is consumed without milk and added sugar however small amount of cream can be added which is a rich source of fat.
Other Ketogenic Food Items
- Dark Chocolates
- Coconut Oil
What to Avoid in Keto Diet?
There are several foods and drink items that need to be avoided to obtain desired results from the keto diet. Some of the food and drink items that need to be avoided are listed below:
The ketogenic diet helps reduce the symptoms and impacts of several diseases and it is the most prescribed diet plan by doctors. It is successful in achieving the desired outcome in very little time than any of the diet plans without negatively impacting health. However, it should not be consumed for a longer period without consulting a doctor. “Eat Healthy Be Healthy”.