What Can You Eat On A Ketogenic Diet
The Ketogenic diet is not something new – it has been around for many decades. In the healthcare industry, the Ketogenic diet has become a trendy treatment approach in children who have epilepsy.
In particular, this diet is very effective in the treatment of epilepsy when the underlying cause is associated with a deficiency in pyruvate dehydrogenase complex or glucose transporter protein deficiency syndrome.
These diets have also been proven beneficial for weight loss, acne, cancer, diabetes, cardiovascular health problems and even neurological disorders.
When only starting out, following a Ketogenic diet can be complicated. The complexity of these diets is primarily caused by a person’s existing diet – we have become used to the idea of relying on carbohydrates to produce energy.
A Ketogenic lifestyle means “rewiring” the body to take advantage of fats instead of carbohydrates to give us energy, which means a number of restrictions have to be placed on our daily diet.
With the right knowledge and guides to help you out, however, adapting to a Ketogenic lifestyle can be much easier than you think.
Why Switch To A Low-Carb High-Fat Diet?
A Ketogenic diet consists of a complete change in diet – you switch your high-carb diet for a low-carb, high-fat diet.
For many people, this seems strange at first, but when you take a look at the physiological factors associated with a Ketogenic diet, it all starts to make sense.
When we rely on carbohydrates for energy, the body breaks the carbohydrates up into smaller particles and eventually converts it into glucose.
Insulin is secreted by the pancreas and helps to transport this glucose through the body.
When you eat more carbs than you will need in a single day, the excess carbs (or the converted glucose) is stored as fat – this leads to weight gain.
The Ketogenic diet focuses on eliminating this process entirely.
With the Ketogenic diet, you will be training your body to stop resorting to the carbs that you eat for energy, and instead training your body to start breaking down fat and using the fat, which is converted into ketones, as an energy source.
This process is conducted by the liver – the liver breaks down fat into ketones, which is then transported through your body.
What this all means is that your body will start accessing fat for energy, resulting in a much faster approach to weight loss.
In addition to the weight loss, many other benefits can also be experienced.
HDL cholesterol levels will start to decline, while LDL cholesterol increases.
Triglyceride levels begin to fall. This is not only beneficial for your weight, but also good for your arteries, heart health, brain health, and more.
What Can You Eat On A Ketogenic Diet?
To keep things on the positive side, I have decided to start by looking at what you can eat.
Even though things may seem restricted at first, once you start delving more into the Ketogenic diet, you will soon realize that this diet is more flexible that it may look.
You merely need to open up to the possibility of experimenting with high-fat foods from now on, instead of opting for that unhealthy piece of bread or relying on pies to keep yourself full.
You should note that you will not be required to eliminate carbs from your diet completely – remember that this is a LOW carb HIGH fat diet.
You will still consume some carbs but in very small doses.
You will primarily focus on including foods in your diet that consists of healthy fats.
To simplify things, I want to break the foods that should be included in your Ketogenic diet into different categories.
If you want to dive in deeper for healthy recipes I would consider taking a look at our Keto Friendly Recipes
Remember that many of the foods that will be listed here already include carbs, that’s why you won’t see a separate section for carbohydrates.
What Foods Should You Avoid On A Ketogenic Diet?
Now, on to the list of foods that you should avoid.
The foods that need to be avoided on a Keto diet is basically those foods that have a higher level of carbs and a low level of fats.
These are also often foods that are considered to be bad for you. When you do seem to crave these foods, then you should look for a healthier alternative that will fit into your Ketogenic diet instead.
Try to avoid the following foods if you wish to experience better results when following a Keto diet:
- Apples, bananas and other fruits that contain a lot of sugar naturally.
- Starchy vegetables such as potatoes.
- Sugary sodas and candy, including chocolate.
- Ice cream should also be avoided – even though a dairy product, ice cream is incredibly high in carbs.
- Pasta, white bread, buns, corn, rice, and pastries – these are all grains that contain a high level of carbs.
- Margarine and other food items that contain a high level of hydrogenated fats.
- Low-fat milk, low-fat yogurt and other products promoted as low-fat options, since these foods are usually high in sugar and carbs.
If you need an idea of how high of a Glycemic index a particular food option has to determine if you should consider eating it, then take a look at a Glycemic index chart, such as this one shared by Harvard Medical School.
Whether obese, poor heart health or simply looking for a healthier lifestyle, the Ketogenic diet has helped a countless number of people take control of their physical and mental wellbeing.
This diet, however, can be difficult to adapt to, due to the various dietary restrictions set in place to accompany the low-carb high-fat criteria.
Fortunately, with some effort, it is definitely possible to completely change your life for the good with the Ketogenic lifestyle.
This guide is perfect for you if you are only entering the world of Ketosis now, offering you an overview of what to expect, what you can eat and, of course, what foods you should be avoiding.
I recommend you this amazing book that has helped me in my journey to a healthier lifestyle. The Ultimate Keto Book