The Ketogenic diet is a diet that mainly consists of reducing your carbohydrate intake so that your body breaks down proteins and fats for energy by the process known as ketosis.
This diet is mainly used for losing weight but it has additional benefits like managing epilepsy, some heart problems, and brain problems.
So if you are new to ketogenic diet here is your beginner’s guide!
Food You Should Eat:
Low Carbohydrate Vegetables
Vegetables that have fewer carbohydrates are good for the keto diet as they contain a lot of vitamin C and other minerals along with antioxidants. Low carb vegetables also help prevent heart diseases and the risk of cancer. Some of the low carb veggies are spinach, zucchini, and kale. Include these instead of starchy vegetables for a better start.
Seafood
Seafood is mostly rich in Omega 3 fatty acids and is great for the keto diet. Some of the low carb seafood includes salmon, shrimps, mussels, octopus, and squid. Before having seafood check the number of carbs that a particular variety of food contains and stick to the ones with the lowest carb counts like squid and oysters. You can have two servings of these weekly.
Cheese
Cheese is rich in saturated fat and low on carb, all types of cheese are a great fit for this diet. Cheese also increases muscle mass and muscle strength.
Avocados
Avocados are super healthy and are rich in fibres and potassium. The more potassium you have, the easier it will be your transition into the keto diet. They also improve HDL levels (good cholesterol) and prevent heart diseases.
Grass-fed Meats And Poultry
Both of these are rich sources of protein and low on carbs. Grass-fed meat is also rich in Omega 3 fatty acid, antioxidants and linolenic acid all of these increase the HDL levels and help in building muscle mass on a low carb diet.
Coffee And Tea With No Sugar
Coffee and tea contain caffeine, no carbs, and are great for increasing metabolism and alertness. They also reduce the risk of diabetes. Just stay away from sweetened and not fat milk light coffee/tea and you’re good to go!
Berries
Most of the fruits are a big No in keto diet but berries are an exception. Berries are rich in antioxidants and fibres and prevent a lot of diseases. You can have blackberries, strawberries, and raspberries as they contain the least amount of carbs.
Olive And Coconut Oil
Olive oil has zero carbs and has so many heart benefits. It is a low heat cooking oil that is perfect for salad dressings and contains phenols that are a type of antioxidant.
Coconut oil is directly converted into ketones by the liver and is perfect for the ketogenic diet. It also reduces body fat and increases the ketone level in the body.
Nuts And Seeds
They are a great source of fat and contain high fibre content. Most nuts and seeds will prevent a lot of heart and brain diseases, are extremely healthy and will make you feel full. Some of the low carb nuts are Brazil nuts, macadamia nuts, pistachios, and flax seeds.
The food you should avoid!
Avoid food rich in starchy and sugary carbs like potatoes, bread, bread, and rice.
Remember:- the moment you have high carb food your body will revert to its an old mechanism and will use carbohydrates instead of fats to derive energy.
Always consult your doctor before starting any diet to avoid damaging your body.
Happy Dieting!