The ketogenic diet (or keto diet) is a high fat, low carb diet that offers many health benefits. This includes but is not limited to losing weight, reductions in blood sugar, insulin, benefits against diabetes, cancer, epilisy and Alzheimer's disease.
It involves drastically increasing your fat intake while reducing your carbohydrate intake. This reduction in carbohydrates puts your body into a metabolic state called ketosis (hence the name ketogenic). It also turns fat into ketones in the liver, which can supply energy for the brain.
Different types of ketogenic diets
1. Standard ketogenic diet: It typically contains 70% fat, 20% protein, and only 10% carbs. This is very low card carb, moderate protein and high fat diet.
2. High protein ketogenic diet: It typically contains 60% fat, 35% protein, and 5% carbs. This is similar to the to the standard ketogenic diet.
3. Cyclical ketogenic diet: This diet involves perios of high carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
4. Targeted ketogenic diet: This diet allows you to add carbs around workouts.
Now that we know what the ketogenic diet is all about and the different types, what are the dos and dont's while on the keto diet?
DON'T Eat High-Sugar Fruit
Some fruits contain a lot of carbohydrates. These include mangoes, grapes, cherries and bananas. Since the keto diet fcouses on low carbs you should elmimtate these from your diet.
DO Eat Leafy Greens
The right leafy greens are low carbohydrates such as arugula, cabbage and kale.
DON'T Buy Grain-Based Items
These foods are are high carbs, starch and calories. The include bread, pasta, cookies and rice. To have success with the keto diet these items should be permanently removed from your diet.
DO Increase Your Intake of Seeds
Flaxseeds, sesame and chia seeds are excellent to add into your dishes to help you burn fat simultaneously. Seeds help your reach a ketogenic state to burn fat and are a great source of healthy fats.
DON'T Consume Sugar: Processed or Natural
It's important to eliminate all carbs - which includes sugar - from your diet in order to succeed on the keto diet. The key is turn stored fat into fuel rather than adding increasing and storing fat on your body.
DO Add Nuts into Your Diet
Nuts contain healthy fats, which make them a great snack to have on the keto diet. Walnuts, almonds, and pecans are just some of the nuts you should consider adding into your diet.
DON'T Eat High-Carb Vegetables
Vegetables that are high in carbs like potatoes, sweet potatoes, and corn should be not be on your grocery list. Instead, go with low-carb veggies like leafy greens. Remember, the keto diet is a low-carb diet, therefore, any item that is high in carbs is not a good to have.
DO Eat Lean Protein
Make lean meat, fish, and eggs a part of your daily routine.
DON'T Drink High-Calorie, High-Sugar Beverages
Avoid adding extra carbs, sugar, and calories into your diet especially from beverages. Drinks like, beer, wine, cocktails, juices, pop or soda, milk, smoothies and even sports drinks should be avoided on the keto diet.
DO Cook with High Fat Oils
Oils with healthy fats, like coconut oil and olive oil, are best on the keto diet. You should avoid cooking with processed vegetable and seed oils.
DON'T Eat Carbs
Because the keto diet is low carb, most, if not all carbs should be avoided included those found in lentils, beans and chickpeas. Although the high in protein, they contain a huge amount of carbohydrates.
DO Drink Low Calorie, Low Sugar Beverages
Water, coffee and tea are the best beverages to have on the keto diet. Avoid adding sugar to these beverages.
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