The ketogenic diet aims to reduce carbohydrates and increase the consumption of fats and proteins, thus, a condition called ketosis occurs. This happens due to the breakdown of fats for energy; in normal conditions, it is obtained from carbohydrates. It is appropriate that this diet is made by the hand of a nutritionist so that it will be a balanced diet and you will not suffer and control ketosis, which occurs by releasing ketones.
Carbohydrates
In a ketogenic diet, carbohydrates should be severely restricted; however, they cannot be completely eliminated. Other nutrients such as vitamins and minerals in carbohydrate-rich foods would be limited. Therefore, you must choose the products to eat with a nutrition balance.
To induce the body to the state of ketosis, similar to that occurs during fasting, body is supplied with a smaller amount of 30 grams of carbohydrates per day. However, you must not forget that it also depends on the activity of the individuals and of their protein intake. Therefore, you must analyze individually how much carbohydrate you can eat to avoid interruption of ketosis.
The vegetables are the best sources of carbohydrates with a low glycemic index and are allowed in a ketogenic diet. However, fruits and starches must be removed.
Recommended Vegetables in Ketogenic Diet
- Asparagus
- Broccoli
- Beans
- Cauliflower
- Cucumber
- Celery
- Carrot
- Green peas
- Lettuce
- Mushrooms
- Onion
- Pumpkin
- Spinach
- Tomato
Recommended Nuts in Ketogenic Diet
- Almonds
- Chestnuts
- Cashews
- Chia seeds
- Flax seeds
- Pine nuts
- Pistachios
- Sesame
- Sunflower seeds
Proteins
The contribution of protein is important in a ketogenic diet. Thus, muscle loss will be avoided. However, it should be well worth not to interrupt the process of ketosis.
The amount of protein will also be determined by physical activity of the person. For example, individuals who perform more exercise will require a greater protein contribution.
Weight and height must also be determined. Therefore, it is insisted that well controlled ketogenic diet must be in the hands of an expert.
Generally, about 150 grams of animal protein are recommended as they provide high quality protein.
Recommended Protein Sources
- Carnes Fish
- Beef
- Poultry
- Oily fish (mackerel, salmon, tuna, sardines)
- White fish (hake, monkfish, turbot)
- Seafood (molluscs, crustaceans)
- Milk and dairy
- Eggs
Fats
In the original ketogenic diet, fats are the main source of power and energy. The drawback is that it increases the level of bad cholesterol and runs to make a high intake of foods rich in fats. Therefore, experts of Weight Destroyer Review program point out that these recommendations should be intended only to treat health problems. However, it is not advisable if the only goal is to lose weight.
Remember that there are different types of fats and the most dangerous are trans fats. According to this principle, the following are the recommended foods for fat;
Recommended Sources for Mono and Polyunsaturated Fats
- Oils
- Seeds
- Nuts
- Blue fish
- Meat (particularly red meat)
- Butter
- Whole milk
- Dairy products
- Cheese
If you intent to follow ketogenic diet for weight loss, it is highly advisable that you take consultation of a medical expert for the best results and avoidance of any health issues.