Foods to Eat on a Ketogenic Diet

scroll for the Space

~ MORE ~

Senate Republicans discuss challenge to filibuster Senate GOP members hold a press conference on the filibuster. #FoxNews Subscribe to Fox
Mercury, 'fast' stars Arcturus & Altair, and more in Sept. 2021 skywatching Mercury is viewable briefly at sunset in the
Arjun Kapoor & Parineeti Chopra Bollywood Romantic Movie Watch Full/More on Source Channel
Special LAUNDRY | Mr Bean Funny Clips | Mr Bean Official Mr Bean causes chaos in the laundry room. Stay
Meet ‘Charlie’ the house horse ABC News’ Will Ganss has more on the mustang that makes himself at home inside
Donald Trump announces 2024 presidential campaign Former President Donald Trump's announcement comes a week after the GOP underperformed in the
DHS security official talks school shooting prevention Elizabeth Neumann, who served as deputy chief of staff for Homeland Security during
Suspect in Colorado Spring nightclub massacre faces murder, hate crime charges The suspect in the Colorado Spring nightclub massacre, 22-year-old
Home » Cabbage Noodles – Low Carb Keto NoodlesBy Kim HardestyButtery cabbage noodles are slightly sweet, low in carbs and
Start Here Podcast - July 26, 2022 | ABC News #monkeypoxcases #popefrancis #samesexmarriage As officials express alarm about transmission, a

Explore S.

→ Story You’re Creating or Missing . . .

Your Space here :

213 people 👁️ing this randomly

When followed well, a ketogenic diet is a very nutritious diet. It should be based around real foods with a strong vegetable intake, particularly leafy greens.

The aim of ketogenic diets is to allow ketosis to happen through the day. Ketosis is the process of burning body fat for energy and, for this to happen, insulin levels in the body need to be low.

So, by sticking to foods that won’t cause a surge of insulin, you give your body a chance to go into ketosis and burn body fat.

What does a ketogenic diet plan look like?

The content of the diet will vary, depending on an individual’s goals, personal health and financial situation. But, the focus should invariably be on eating nutritious minimally processed, real foods.

A ketogenic diet will usually be:

The challenge can sometimes be to get enough fat without having too much protein.

Energy balance

Whilst there are different ways to follow a ketogenic diet, the following is a good guide for people with diabetes, looking to control their sugar levels and lose weight.

This will determine the nutrient density of the ketogenic diet as well as how to follow it, as different foods will have different effects on insulin and blood sugar levels.

Carbohydrate

Carbohydrate intake should be low. Usually carbohydrate intake will be under 50g per day to maintain ketosis.

Some people may restrict themselves to under 30g of carbs per day to maximize the chance of maintaining in ketosis through the day.

Protein

Protein intake should be moderate at around 40 to 50g per day for women and around 50 to 60g of protein for men.

These are rough guidelines. If you are struggling to lose weight, despite having very little carbohydrate, the next step to look at is whether you are having too much protein. Note that foods such as cheese and nuts have significant protein in that some people may miss.

Fat

Fat is generally free to have on a ketogenic diet, within reason. You can afford to have a good amount of fat on a ketogenic diet, except it’s advisable not to snack between meals on a ketogenic diet.

Low-carb veggies

We’ll start with vegetables as research shows that all truly healthy diets share one thing in common, they have a good foundation of vegetables to provide a range of nutrients. [209]

Aim to eat vegetables at every meal. Vegetables are also a great way to get more fat into the diet with, for example, high-fat salad dressings, avocado, nuts, olive oil or butter.

People following a stricter ketogenic diet can limit their vegetable intake to those containing less a very-low-carbohydrate content, such as leafy greens, tomatoes, asparagus and broccoli.

Watch out for starchy root vegetables such as any form of potato, parsnips and beetroot.

150g of boiled broccoli ( non-starchy vegetable ) contains about 5g of carbohydrate whereas 150g of boiled sweetcorn (starchy vegetable) contains 30g of carbs.

Meat and eggs

You’re good to have meat on a ketogenic diet and this includes fatty meat such as pork belly, lamb and poultry with the skin on. This is good news for the taste buds as fat helps to add a lot of flavour.

Eggs are a staple for most ketogenic dieters. They’re low in carbohydrate, filling, a good source of protein and very versatile.

Note that it is possible to come out of ketosis if you’re having a large amount of protein. This is because a high protein intake can cause the liver to convert the protein into glucose – a process known as gluconeogenesis.

For this reason, try to keep your intake of meat to a moderate level.

Fish

Fish provides a good source of protein and oily fish, such as mackerel, salmon, tuna, sardines, trout or herring, contains essential omega-3 fatty acids.

The consumption of significant amounts of fatty fish is widely advocated for heart health and longevity.

Dairy products

Dairy products are a strong source of fat so are another staple of ketogenic diets.

People going onto a ketogenic diet after coming from a low-fat diet will be pleased to know that cream and full fat dairy are back on the menu.

Avoid low-fat dairy as this is has no benefit for people on a ketogenic diet.

Note that some dairy, such as milk and yoghurt, will have some carbohydrate, in the form of lactose, and very-low-carb dairy such as cheese has a significant amount of protein.

Where possible pick butter that comes from grass fed cows. Grass-fed butter is higher than grain-fed butter in omega-3 fatty acids, CLA, beta-carotene, vitamin A, vitamin K, vitamin D, vitamin E than non-grass fed butter.

Grass-fed butter is also high in butyrate, a short-chain fatty acid that can both prevent and decrease inflammation. It has also shown some benefits to protect against mental illness, improve body composition, increase metabolism , and improve gut health.

Avoid margarine as this is a form of processed food.

Nuts and seeds

Nuts and seeds are high in fat, low in carbs and have moderate protein and so match the energy requirements of a ketogenic diet very well. Nuts and seeds are also a good source of dietary fibre and magnesium.

Whilst nuts are generally a good choice, it is possible to overeat nuts and seeds if you graze on them through the day. Choose unsalted nuts as salted nuts can become addictive and lead to overeating.

The nutrient content of nuts and seeds can vary. Whilst Brazil nuts, macadamias, flax seeds, walnuts, almonds and hazelnuts are low in carbohydrate, other nuts, such as cashews, have significantly higher carbohydrate content.

Content Source Link

*Anyone can Edit/Enhance this open Space.

feel the openness !

*We never ask, store or use your personal data - feel free to use our universal open profile Szen(s.user) during Entry and Publish/Edit any Story/Space.


To use your personal account, please log in or register on this site

Tap : Entry
Login: s.user
Password: s.321


You may Publish/Edit now

Watch How Well W'r Working !

Democrats playing catch-up as Republicans surge in polls ahead of election day Plus, John Fetterman and Dr. Mehmet Oz are
Camera */ .channel-compare .compare-wrapper { position: relative; } .channel-compare .compare-section, .channel-compare .selector-table { position: relative; } .channel-compare select { box-sizing:
ABC News' Gio Benitez shares his coming out story On National Coming Out Day, ABC News transportation correspondent Gio Benitez
New York mayor says city struggling to care for influx of migrants seeking asylum | WNT New York City Mayor
ABC News Prime: Claims Trump misled lawyers on classified docs; COVID fraud crush; Mikaela Shiffrin #abcnews Watch More on http://abcnews.go.com/
Homemade Churros coated in cinnamon sugar are the ultimate treat! Watch the video tutorial and you will see just how
Unemployment up slightly as Federal Reserve debates another interest rate hike l ABCNL The U.S. economy added 315,000 jobs in
Tasty x Meta Event 1 I make food creators try this sweet and spicy food combination! Would you give it
AG Garland celebrates Jan. 6 convictions "Our work yesterday marked significant successes," Attorney General Merrick Garland said during remarks on
Feel Good: Season 1100%Critic Consensus: An intimate portrait of addiction and love, Feel Good is at once sweetly charming, uncomfortably


*If You're not ok with openness, you may try our this private/personal platform:

personalSpace

Or You May Use Both openspace and personalspace Simultaneously.


0

Publication author

offline 2 months

Szen

0
universal open profile to Publish/Edit Story
Comments: 1Publics: 26087Registration: 07-07-2022

Leave a Comment

Authorization
*
*
Password generation