In this article, you will read about ketogenic diet and Ketogenic Diet Food Lists (Meals on ketogenic diet) to eat and not to eat. Also, Pros And Cons of ketogenic diet. You already know that carbohydrates are fuel for our body, by processing them into glucose, we get energy. If the body lacks carbohydrates and energy is needed, then fats go to the expense.
The ketogenic or keto-diet is based on this fact about our metabolism. Reducing carbohydrates and increasing fat in the diet, a person loses weight due to loss of fat mass.
The ketogenic diet was originally used to treat children for epilepsy. With a small number of carbohydrates in the diet, our liver processes fats into fatty acids and ketone bodies. Ketone bodies and become an energy alternative to glucose and nourish the brain. When the amount of ketone bodies increases, a condition called ketosis occurs. This condition reduces the frequency of epileptic seizures.
The ketogenic diet became especially popular thanks to Kim Kardashian, who with the help of such nutrition lost 30 kg after giving birth. Among the keto-diet fans are actresses: Alicia Wikander, Megan Fox, Halle Berry, who is 52 in great shape, model Adriana Lima, Gwyneth Paltrow, and even basketball player Le Bron James.
Athletes, UFC fighters, triathletes, marathon runners, models apply the ketogenic diet. This diet is especially popular in sports that require stamina and weight gain.
Meals On Ketogenic Diet Pros:
According to studies, the keto-diet reduces the production of the hormone ghrelin, which makes us feel hungry.
When keto-diet on average, fats make up 75% of the diet, 20% – proteins, and carbohydrates, only 5% of the total mass of products.
The main condition of this diet is the complete elimination of sugar and absolutely any flour products.
How to calculate the amount of protein, fat, and carbohydrates in keto-diet?
At 1 kg of your weight should be 1 g of protein. If your weight is 70 kg, then you need 70 g of protein. Fats, respectively, should be 3.75 times more, that is, about 263 g, and 4 times fewer carbohydrates – about 17 g.
Food List To Eat on Ketogenic Diet:
- Any meat, including pork; bird,
- Fatty fish (flounder, mackerel, halibut, salmon)
- Cream and vegetable oils (especially keto-diet nutritionists recommend coconut oil)
- Milk products
- Nuts and Seeds
- Green vegetables are high in fiber (broccoli, asparagus, cabbage)
- Meat, fatty fish (salmon, flounder, and halibut), seafood, eggs, dairy products and cheese, avocados, some vegetables (cabbage, broccoli, asparagus), vegetable oil, nuts, and seeds
- Some berries
- A small number of tomatoes.
Food List Not To Eat on Ketogenic Diet
- Any flour products
- Whole grains and cereals
- Fruits and dried fruits
- Sausages, sausages – they contain sugar
- Vegetables high in sugar and carbohydrates, such as corn and potatoes
- Any alcohol containing sugar and cereals
- Ketogenic diet does not prohibit fried foods, does not imply separate meals, does not require the abandonment of salt.
But this diet is not suitable for very long use, it cannot be made a lifestyle because of imbalance. A ketogenic diet is prescribed for life for people suffering from epilepsy, a predisposition to Alzheimer’s disease, and is considered the prevention of a number of oncological diseases. A ketogenic diet is suitable for drying or the need to lose weight.
If you can not imagine life without fruit, potatoes or pasta, then it is unlikely to suit you.
Meals On Ketogenic Diet Cons:
During Meals on ketogenic diet, especially in the first two weeks, weakness may appear, the smell of acetone may appear from the mouth – a temporary side effect from the formation of ketones in the body. Therefore, keto-diet can be calculated and recommended only by a doctor and compiled individually. Nutritionists and nutritionists take into account the ratio of muscle and fat mass in the body, lifestyle, habitual intake and consumption of calories, age, hormones, body features, and other factors.