Many people who follow a ketogenic diet only eat 2-3 times per day. So as you continue it, you will notice you naturally consume less. It’s important to note that ketosis can reduce appetite. Freshly-brewed coffee with coconut oil creamer.Chocolate mousse made with avocado or cream, cocoa powder and sugar-free sweetener.
1 cup steamed low carbohydrate vegetables-broccoli, cabbage, bok choy. Lightly-fried in coconut oil, grilled chicken or salmon fillet coated with sesame seeds. Creamy broccoli soup-use sweet potatoes (less starchy) instead of potatoes. 3-egg omelet with spinach and mushroom, cooked in coconut oil. 
Here’s a sample day for an omnivore following keto: Breakfast So how would you eat when on a keto diet? Would it be boring, or unhealthy? Not necessarily. Options like stevia and xylitol are less likely to cause spikes in blood sugar than artificial sweeteners.
Gluten-free grains such as corn and riceĪlthough artificial sweeteners are technically allowed on a keto diet, natural sugar-free sweeteners are preferable. Gluten-containing grains and grain products. You would limit or eliminate foods such as: These are generally high carbohydrate foods. There are some key foods that you need to avoid for a ketogenic diet. However, it’s important to make sure you use sugar-free mixers like sparkling water. You can have any low-sugar beverages, such as green juices, coffee, tea and herbal tea. If you like to include dairy, consider using goat’s milk. Healthy fats like coconut oil, olive oil, butter, ghee. Low carbohydrate nut and seed products such as flours. But honestly, there’s plenty of food you can still enjoy! On a ketogenic diet, you can eat plenty of: It might seem like a low carbohydrate diet is very restrictive. 2-4 weeks of ‘keto flu’-a temporary state caused by the switch from glucose to ketones as fuel where you may feel fatigued and unwellĪ ketogenic diet would not be recommended for people with a history of eating disorders, or pregnant/breastfeeding women. There are a few things that can happen on a ketogenic diet, particularly if it’s not done properly. What Are The Downsides Of A Keto Diet?Īny diet can have a downside. If you’re someone who feels better on a low-carbohydrate diet, keto might be a good choice for you. Some people follow keto just because it gives them focus and plenty of energy. Research also supports it as a weight loss option, particularly for people with diabetes or metabolic syndrome. Reducing symptoms of neurological disorders such as epilepsyĮarly research suggests it may be therapeutic in:. Optimizing cholesterol and blood lipid levels. Balancing blood sugar levels, aiding with insulin resistance and type 2 diabetes. Shifting the balance of neurotransmitters, boosting GABA. Ketosis affects the body in many ways, such as: But there’s actually plenty of evidence that it can help in other health conditions too. Most people use a ketogenic diet to lose weight. What Are The Health Benefits Of A Ketogenic Diet? These supply the body with the energy it needs. In ketosis, the body creates an energy source known as ‘ketones’. This puts the body into a state known as ketosis. But when carbohydrates are very low, the body looks for another way to source energy. When eating a standard carbohydrate-rich diet, our bodies will use glucose as the major fuel source. The purpose of a ketogenic diet is to switch the energy system the body uses. Even vegans can follow a ketogenic diet, although it is very restrictive for them. It is possible to follow Paleo, vegetarianism, gluten-free, dairy-free and FODMAP diets. Many will eat 30g or less per day.Ī ketogenic diet can be adapted to many different styles of eating. Someone on a keto diet will consume less than 50g of net carbohydrate per day. On a ketogenic diet, the aim is to track and limit carbohydrate intake. Generally, to be considered “keto”, protein should be kept at a moderate level, and fat intake is high. But what is it, and can it work for you? We look at the science behind a ketogenic diet.Ī ketogenic diet, or “keto” for short, is a low-carbohydrate dietary pattern. Unless you’ve been living under a rock, you know ‘keto’ is the latest diet trend. It claims to help you lose the pounds, balance out your moods, prevent disease and give you lasting energy.
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