Keto diet is the medically prescribed food patterns 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 fat-rich diet by the liver is known as ketosis due to the production of ketones as result of digestion. Ketones acts as perfect substitute for the glucose, essential for the generation of energy.
The efficacy of ketogenic diet depends upon the consumption of food items as part of keto diet. Hence it is prudent to know what the food items are consumed during this diet plan and what are the food items needs 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 types of ketogenic diet which may require different balances between carb, protein and fats along with duration. However, the major constituents of keto food items are discussed below.
There are several varieties of sea food 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 carb while shellfish like clams, mussels and ousters have different ranges of carbs in it.
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 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 abundance of fats. It can be considered as rich food item for one of the variants of keto diet.
The grass-fed meat is the best in quality, and we should prefer the animals grown in wild for the same. Excess of protein present in meat and poultry may interfere with ketosis and result in production of glucose.
Eggs can be consumed in varieties of ways like boiled, scrambled, fried or as omelet. Eggs are rich source of protein and fats and make its more suited for the ketogenic diet. In addition to this it provides essential vitamins and minerals.
Though there aren’t any restriction for the number of eggs an adult should consume however, several researches found out that it should not increase the daily intake of 36.
The foundation of ketogenic diet is based on low carb intake and rely on fat-rich food items. Starchy foods such as potatoes, sweet potatoes and yam are loaded with carbohydrate and should be avoided.
In general vegetable grown above the ground should be preferred in case of ketogenic diet which are 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 helps in digestion which is essential important in case of high-protein and high-fat diet. The high fibre vegetables are also low in net carb.
There are varieties if cheese available across the globe with different peculiarity however one this is common among these is its rich in saturated fats and almost negligible carb content. These specialty makes it perfect food items for ketogenic diet.
It is often understood that saturated fats consumption leads to 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 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 it can make healthy snacks for ketogenic diet. In case of individuals allergic to tree nuts, seeds may act as 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 is rich in carbohydrates and needs to be avoided during 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 are essential for the digestion of 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 the immunity and prevents from several life-threatening diseases.
Apart from above-mentioned food items there are some drinks items which can be helpful in 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 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 carb unless it is consumed without milk and added sugar however small amount of cream can be added which are rich source of fat.
Other Ketogenic Food Items
- Dark Chocolates
- Coconut Oil
What to Avoid in Keto Diet?
There are several food and drinks items that needs to be avoided to obtain desired results from keto diet. Some of the food and drink items need to be avoided are listed below:
Ketogenic diet is helpful in reducing the symptoms and impacts of several diseases and it is the most prescribed diet plans by doctors. It is successful in achieving the desired outcome in very less tie than any of the diet plan without negatively impacting health. However, it should not be consumed for longer period without consulting doctor. “Eat Healthy Be Healthy”.