What is the Keto diet?
A keto diet or ketogenic diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When you are in ketosis, your body becomes incredibly efficient at burning fat for energy.
To summarise, the keto diet is a low-carb, high-fat diet. Ketogenic diets can cause massive reductions in blood sugar and insulin levels and shifts the body’s metabolism away from carbs and towards fat and ketones.
Have you decided to try the ketogenic diet? So, do you know exactly what to eat?
The list of ketogenic diet foods below includes everything you can eat for ketogenic diet success. The good news is that keto is probably the simplest diet you will find.
The bad news? It can feel pretty strict at times, and it’s easy to miss the foods you used to eat if you focus on what’s lacking. So let’s start with all the delicious whole foods you can eat.
Foods to Avoid
Any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries like strawberries.
- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Overall, try to avoid carb-based foods like rise, potatoes, candy, juice, legumes and even most fruits.
Foods to Eat
You should base the majority of your meals around these foods:
- Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish: Such as salmon, trout, tuna and mackerel.
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed when possible.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- Condiments: You can use salt, pepper and various healthy herbs and spices.
It is best to base your diet mostly on whole, single-ingredient foods.
How to lose weight on keto? This site calculates your perfect macros for the ketogenic diet.
A Ketogenic can have long term effects, but Not for everyone.
A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.
If you would like to add large amounts of muscle or weight, the keto carb dies will be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.
And, as with any diet, it will only work if you are consistent and stick with it in the long term.
We can charge our food with divine energy and make it work like a miraculous medicine for our soul as well as our body. Does this sound bizarre? Learn more on how to activating self-healing through food and water.