The Ketogenic (or keto) diet is really a low-carbohydrate, high-fat diet that has been shown in trials to aid weight loss. There is also proof that it may help with diabetes, epilepsy, and Alzheimer’s disease.
Reduce your carbohydrate intake and replace it with fats to enter a state known as ketosis, in which your body burns fat (or ketones, which are the by-products of fatty acid breakdown) for energy instead of carbohydrates.
What is a Keto Diet?
If you’ve ever contemplated going on a diet, be sure you’re well-informed. What are ketogenic (keto) diets, what are the health claims behind the headlines, and are they healthy?
How Does the Ketogenic Diet Work?
The purpose of a ketogenic diet is to put your body into a state of ketosis by eating a very low-carb diet. Although the fat, protein, and carbohydrate ratios, as well as other unique aspects of each diet (such as ‘phases’), may vary, this umbrella term can cover diets like the Dukan diet, Atkins diet, and LCHF (high fat, low carb) diets like the banting diet.
What is Ketosis?
In most cases, our bodies use glucose from carbohydrate sources for energy. Ketosis is a situation that occurs when there is no glucose available. This is a condition in which the body burns fat for energy rather than carbohydrates. When we don’t eat carbs, the liver uses fat stores to supply energy. This energy is exhibited in the form of ketone molecules, which it also produces.
In a Medical Setting, How Are Ketogenic Diets Used?
Ketogenic diets were created to treat epilepsy in children because they appear to lower seizure frequency. It should be mentioned that adopting the diet in this context should only be done under the guidance of a qualified medical professional. The diet was plucked up by the mainstream media and bartered as a weight loss plan as a result of these medical origins; it is in this context that we will discuss the diet for the purposes of this essay.
What Foods are Permitted on a Ketogenic Diet?
High-fat meats, fish, oils, nuts, high-fat dairy like cheese, and low-carb vegetables like leafy greens are all commonly permitted.
Cutting carbs means avoiding bread, pasta, rice, and most traditional baked items, which is unsurprising. However, reaching such low carbohydrate levels necessitates avoiding legumes, root vegetables, most fruits, and starchy vegetables like potatoes.
10 Foods to Try On a Ketogenic Diet
Salmon
Salmon, as well as other fatty fish like sardines, mackerel, and anchovies, are high in omega-3, which has been demonstrated to assist obese people in lowering insulin levels and improving insulin sensitivity. Salmon provides 26 grams of protein, 11.8 grams of fat, and 0 grams of carbs per 100 grams, making it the ideal fish for a Keto diet.
Here are some Keto-friendly salmon recipes to try:
- Salmon that has been baked
- Roasted blackened salmon with avocado and mango salsa
- Salad with salmon, avocado, and cucumber
Cheese
Cheese is naturally high in fat and low in carbohydrates, making it a great addition to a ketogenic diet. Although it is commonly assumed that cheese is heavy in saturated fat, new research suggests that it may actually help protect against heart disease.
Consider the following scenario:
- Cheddar cheese has 25.4 grams of protein, 34.9 grams of fat, and only 0.1 grams of carbs per 100 grams.
- Goat’s cheese includes 21.1 grams of protein, 25.8 grams of fat, and only 1 gram of carbs per 100 grams.
- Feta includes 15.6 grams of protein, 20.2 grams of fat, and 1.5 grams of carbs per 100 grams.
The greatest cheeses for a Keto diet are cheddar, blue cheese, goat’s cheese, feta, halloumi, cream cheese, and cottage cheese, among the hundreds available. As part of a well-balanced diet, cheese should be consumed in moderation.
Here are some Keto cheese recipes to get you started:
- Baked feta with oregano and chili
- Salad with halloumi, carrots, and orange
- Frittata with kale and goat’s cheese
Avocados
Avocados contain 1.9g of protein, 1.9g of carbs, and 19.7g of fat per 100g, making them a natural and healthy choice for a keto diet. They’re also high in essential minerals, including potassium, calcium, magnesium, and B vitamins.
Avocado dishes for a keto diet:
- Salad of cod with cucumber, avocado, and mango salsa
- Salad with prawns, avocado, and cucumber
- Avocado with chili
Eggs
Eggs are one of the most reliable sources of protein and are very low in carbs. They can also keep blood sugar levels constant and boost weight loss by making you feel fuller for longer. When you buy pasture-raised eggs, you’re also getting more omega-3, which is an essential fatty acid. A hundred grams of eggs, or two large eggs, provide 14.1 grams of protein, 9.6 grams of fat, and very few carbs.
Egg recipes that are keto-friendly:
- Green eggs and ham
- Basil, spinach, and tomatoes scrambled eggs
- Soldiers and eggs
Chicken
Because of their high protein composition and lack of carbs, chicken animal proteins are a must-have on a ketogenic diet. Chicken is a simple addition with 29g of protein and 3g of fat per 100g (slightly under half a chicken breast).
Keto chicken dishes include:
- Baked Chicken Arrabbiata (omit the pasta)
- Chicken wings that have been air-fried
- Curry with peanut butter and chicken
Coconut Oil
Coconut oil is a keto diet must-have because it contains 100% fat! MCTs, or medium-chain triglycerides, are a type of fat present in coconut oil that the liver uses directly for energy (by converting it straight away to ketones).
Its use as part of a keto diet has even been shown to raise ketone levels in Alzheimer’s patients, and its major fatty acid, lauric acid, combined with MCTs, may even create a persistent state of ketosis when ingested.
Coconut oil can be utilized in a variety of ways as part of a ketogenic diet, including:
- In recipes like stir-fries and curries, coconut oil can be used to substitute most cooking oils.
- Toss into a smoothie or brew a cup of coffee with it.
- In a skillet, fry your eggs in coconut oil.
Olive Oil
Olive oil contains 99.9% fat, and it’s particularly high in oleic acid, a monounsaturated fat that’s been found to support a healthy heart and lower the risk of heart disease. Olive oil is a simple, everyday keto addition because it can be drizzled over meals, used in keto-style salad dressings, and used in mayonnaise.
Extra virgin olive oil is naturally strong in monounsaturated fats and antioxidants, so use it whenever possible. Make your own watercress mayonnaise, which goes great with salmon, or tarragon and mustard mayonnaise, which goes great with chicken.
Nuts and Seeds
Nuts and seeds are naturally strong in fat and protein and low in carbohydrates, so it’s no wonder that they’re a favorite meal for a Keto diet.
Almonds provide 16.7 grams of fat, 8.7 grams of protein, and only 2.1 grams of carbs per 100 grams.
Walnuts provide 20.6 grams of fat, 4.4 grams of protein, and only 1 gram of carbs per 100 grams.
Pumpkin seeds provide 4.6 grams of fat, 3.3 grams of protein, and 1.5 grams of carbs per 100 grams.
Nuts and seeds are extremely rich in fiber, which keeps you satisfied for longer.
Here are some simple ways to incorporate more nuts and seeds into your keto diet:
- Toss them in with your lunch or dinner.
- Make a smoothie with them.
- Serve as a snack by putting some in a small bowl.
- Nut or seed butter can be used.
You might also try making your own spicy seed mix or pumpkin seed butter.
Berries
Although berries are a fruit, and most fruits are high in carbohydrates, they are an exception on ketogenic diets. Because berries are fewer in carbohydrates and higher in fiber than other fruits, they help you feel fuller for longer. They’re also high in antioxidants, which are essential for preventing oxidative stress and cell damage.
As part of a keto diet, try these berry recipes:
Omelet with berries
Pots of berry yogurt
Leather made of fruits
Butter and Cream
These fatty dairy products are easy to incorporate into a keto diet because they are low in carbohydrates and high in conjugated linoleic acid, which may aid fat loss.
Butter includes 0.6 grams of protein, 82.2 grams of fat, and 0.6 grams of carbs per 100 grams.
Double cream includes 1.6 grams of protein, 53.7 grams of fat, and 1.7 grams of carbs per 100 grams.
Single cream includes 3.3 grams of protein, 19.1 grams of fat, and 2.2 grams of carbs per 100 grams.
Adding additional butter or cream to your diet can be done in a variety of ways, including:
- Adding it to your coffee is a great way to start the day.
- Making a smoothie with it
- Eggs, fish, and meats should all be cooked in butter.
- Make creamed scrambled eggs.
