Foods to Eat While on a Ketogenic Diet

Low-carb, high-fat diets are more popular than ever. Fromcelebritiesand fitness models to nutritionists, everyone is praising their benefits. Theketo dietplan, which was initially designed to treat epilepsy in children, shows promising results in the battle against the bulge. Despite its high fat content,this eating planpromotes weight loss, reduces inflammation and improves overall health.

A ketogenic diet is an eating plan thatlimits carbs and encourages the consumption of fatty foods. Compared to the Atkins diet, the keto meal plan is lower in protein and sugars. Some versions eliminate carbs completely.

This dietary pattern has been aroundsince 1921. Back then, it was used to treat pediatric epilepsy. Over the years, researchers have found that it may also aid in weight loss and prevent obesity. When youcut back on carbs, fatty acids and ketones replace glucose as the body's main source of fuel. This metabolic state is calledketosis.

The keto diet plan has several variations, such as thestandard ketogenic diet,cyclical keto diet (CKD),targeted keto diet (TKD)and more. Athletes, for example, prefer thecyclical ketogenic diet, which alternates between low-carb days and carb loading. The high-carb phase typically lasts one or two days. This approach allows your body to replenish its glycogen stores and get the energy needed for intense training.

Hundreds of studies and clinical trials confirm the health benefits of ketogenic diets. This eating pattern not only accelerates fat loss but also improves cardiovascular health and glycemic control.

According to a 2017 review article featured in the journalNutrients,keto diet planmay increase metabolismandreduce insulin levelswhile suppressing appetite. These factors make it easier to lose weight and keep it off. Researchers also point out that ketogenic diets may protect against diabetes, high cholesterol, obesity and other cardiovascular risk factors.

临床试验published inthe BMJin 2018 found that subjects who ate keto diet foods had lower ghrelin and leptin levels compared to those on a high-carb diet. These hormones influence your appetite and play a key role in weight management.Ghrelin, for example, sends hunger signals to your brain; its levels decrease after you eat. By suppressing this hormone, the keto dietcurbs hungerand helps reduce your daily food intake.

This diet plan does a lot more than just help you lose stubborn fat. Due to its low carb content, it improves insulin response, keeps your blood sugar stable and supports metabolic health. AsEndocrine Webpoints out, the keto meal planmay help prevent diabetesand reduce its symptoms. Researchers say that it's an efficient way to manage blood glucose levels and body weight.

A 2018 review featured in the journalFrontiers in Cellular Neuroscienceconfirms the benefits of ketogenic diets in the treatment of drug-resistant epilepsy. Another study, which was published inOncology Lettersin 2015, suggests that this eating pattern可以抑制肿瘤的生长并通过starvi改善癌症患者的治疗结果ng cancer cells of glucose, their primary source of fuel.

The keto diet appears to be effective in theprevention and treatment of neurological disorders. It's particularly beneficial for people with Alzheimer's disease, Parkinson's and epilepsy. This dietary plan may prevent motor function loss,protect against brain damageand reduce the occurrence of seizures.

Now that you know how this diet works, you may wonder what to eat. Ideally, your meals should below in carbs,high in fatandmoderate in protein. Meat, poultry, eggs, coconut oil, olive oil, MCT oil, butter, avocados, Brazil nuts and fatty fish are among the best keto diet foods.

According to theHarvard T.H. Chan School of Public Health, this dietary plan is 5 to 10 percent carbs, 10 to 20 percent protein and 70 to 80 percent fat. Most versionslimit carbs to 50 grams per day. Some dieters, though, can eat up to 100 grams of carbs daily without being thrown out of ketosis.

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Watch your protein intake and try not to go overboard. When you're running low on glycogen, your body starts to break down protein for fuel. This can throw you out of ketosis and hinder fat loss. Eat more of theketo diet foodsto reach your target weight:

Tuna, salmon, sardines, mackerel, haddock and herring are all rich in protein and omega-3s. As theAmerican Heart Associationnotes, omega-3 essential fats promote cardiovascular health and improve blood lipids. These nutrients also prevent plaque buildup in the arteries, leading to a lower risk of heart disease.

Nutritionists recommend eatingat least two servings of fish per week. To stay on the safe side, avoid or limithigh-mercury species. King mackerel, bluefish, bigeye tuna, swordfish, shark and halibut are just a few examples. Fill up on butterfish, monkfish, crab, herring, oysters, shrimps and cod.

Rich in saturated fat and碳链triglycerides (MCTs),coconut oilmakes it easier to enter ketosis and stick to your diet. According to a 2015 review article published inPLOS ONE,saturated fats may not increase the risk of heart diseaseas once thought. On the contrary, they may help prevent and reverse metabolic syndrome, reduce inflammation and aid in weight management, leading to a lower risk of cardiovascular problems.

When you're on a low-carb diet, your body can use the fatty acids in coconut oil for fuel. As a result, you'll experience increased energy and mental focus. Due to itshigh content of MCTs, this popular food can accelerate weight loss.

A 2015 meta-analysis published in theJournal of the Academy of Nutrition and Dieteticsshows that medium-chain triglycerides may reduce body weight, hip and waist circumference, total body fat and abdominal fat without affecting blood lipids. Coconut oil has also been found toprotect against liver damageandimprove arthritis symptomsdue to its anti-inflammatory and antioxidant effects.

Whole eggs are among the healthiest and most nutritious keto diet foods. The yolk is loaded withprotein and B vitamins.A large egghas less than 1 gram of carbs and provides 71.1 calories, 6.3 grams of protein and 5 grams of fat. It's also rich in vitamin A, vitamin B12, riboflavin, selenium, phosphorus, iron and calcium.

Read more:10 Keto Breakfast Ideas From Mark Sisson of Primal Kitchen

When you're on the keto diet, you can prepare your food however you want. Eggs can be fried, boiled, scrambled, baked, poached and so on. There are no restrictions. You can even have mayo on keto since it's made with eggs and oil; just make sure you prepare it at home — commercial varieties often contain hidden sugars and artificial sweeteners.

Rich in healthy fats,avocadofits perfectly into the keto meal plan.One fruitboasts 14.7 grams of fat, 2 grams of protein, 6.7 grams of fiber, 8.5 grams of carbs and 161 calories. Compared to most fruits, it's lower in sugar and carbs.

Read more:Irresistible Avocado Toast Recipes For a Keto Diet

A 2015 clinical trial published in theJournal of the American Heart Associationfound that participants living with obesity and overweight who ate this fruit as part of a moderate-fat diet had lower cholesterol levels than those who didn't eat avocados. Scientists attribute these benefits to its high levels of MUFAs (monounsaturated fatty acids).

This fruit also keeps your digestive system running smoothly andmay prevent constipationdue to its high fiber content. Constipation is a common complaint among dieters. Meat, fish, eggs and other low-carb foods contain little or no fiber. Eating avocados is a simple, effective way to stay regular and avoid bloating.

Peanut butteris allowed on the keto diet as long as it has no added sugar.Two tablespoonsprovide:

• 188 calories
• 8 grams of protein
• 6.4 grams of carbs
• 1.9 grams of fiber
• 16.1 grams of fat
• 23 percent of the RDA of manganese
• 12 percent of the RDA of magnesium
• 11 percent of the RDA of phosphorus
• 21 percent of the RDA of niacin
• 14 percent of the RDA of vitamin A

This beloved treat isn't necessarily high in carbs, but it's easy to go overboard when you have a whole jar in front of you. If you eat 6 tablespoons over the course of a day, you'll get 19.2 grams of carbs, including 9 grams of sugars — plus the carbs from other foods. For some dieters, that's enough to kick them out of ketosis. Remember, moderation is the key.

Ideally, make your own peanut butter or choose an all-natural brand. Many varieties available in stores are high in sugar, sodium and refined oil. Make sure the label says100 percent naturalorwithout added sugar.

Mostweight-loss plansrequire dieters to choose leaner cuts of meat, remove the skin from poultry and trim all visible fat. The good news is that you don't have to do these things while you're on the keto diet. On the contrary, you canenjoy bacon and other fatty meats, snack on pork belly and eat steak at every meal. Lamb chops, baby back ribs, chicken thighs and game meats are all allowed.

Grass-fed meat and poultry havezero carbs. However, this doesn't apply to sausages, hot dogs anddeli meats, which may contain hidden sugars and starches. When eating out, stick to grilled, steamed or roasted meat with no sauce. Grilled chicken breast, scrambled eggs with bacon, roast beef, bunless burgers, smoked chicken and tandoori chicken are served in most restaurants and fit into the keto meal plan.

Serve meat with leafy greens, broccoli, cauliflower, cabbage, bok choy, asparagus and other low-carb vegetables. Sugar-free pickles and sauerkraut are a good choice too. Steer clear of rice, potatoes, bread, croutons, carrots, pasta and noodles. These foods are off-limits on the keto diet because of their high carb content.

Just being on the ketogenic diet doesn't mean you must give up cookies, waffles and pancakes. In fact, you can even eat bread. There's a catch, though. You need to prepare these foods at home andswap grain flour for almond, coconut or konjac flourand sugar for stevia.

One cup of almond flour, for example, has 24 grams of carbs, including 14 grams of fiber and 4.9 grams of sugar. It also provides 56 grams of fat, 24 grams of protein and 648 calories. The same amount ofwhite flour, by comparison, delivers 95 grams of carbs, 13 grams of protein. 1.2 grams of fat, 3.4 grams of fiber and 455 calories.

Another option is touse flax meal(ground flax seeds). It's an excellent source of omega-3s, fiber, protein and antioxidants.One cuphas 888 calories, 70.8 grams of fat, 30.7 grams of protein and 48.5 grams of carbs, including 45.9 grams of fiber. Mix flax meal and almond or coconut flour to make cookie dough, bread, low-carb muffins and other keto-friendly goodies.

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