Ketogenic Diet 101

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foodblog, nutrition

The Ketogenic diet is the newest fad diet that has been buzzing around the news. Although this diet seems new to us, it has actually been practiced for decades. It is based on science and physiology, so it has been shown to work well for many people.

So what is it and why is it so popular?

The Ketogenic diet is a low-carb, moderate protein, high-fat diet that is intended to help you lose weight and improve your health. The notion of this diet is to put your body in the metabolic state called ketosis. Ketosis is when your body breaks down fat for energy. This is a natural survival state your body initiates when you are low on food. During this process, your body produces ketones in the liver when it breaks down fats. Since your body’s main source of energy is from carbs, when you do not eat adequate amounts of carbs, your body looks for other sources of energy, like fat and protein.

This diet does not force you to count calories or reduce portion sizes, it is a different approach to weight loss. It is basically changing your main sources of food, so your body reacts differently, causing you to lose weight.

Benefits:

Weight loss: since your body will be using fat for energy, your body will burn more amounts of fat than usual. It has been shown that this diet has better results than a low-fat diet.

Blood sugar: since you will be eating minimal carbohydrate and sugar, your blood sugar levels will drop. This may be a helpful way to manage diabetes when compared to other diets.

Acne: Since you will be consuming less processed foods and sugar, you may have less acne.

What can you eat?

Healthy fats: 80% of your diet
Olive oil
coconut oil
grass-fed butter
some nuts and seeds (almonds, walnuts, flaxseeds, chia seeds)
MTC oil (medium chain triglycerides oil from coconuts)

Non-starchy vegetables:  5% of your diet
(aka low carb veggies)
leafy greens
cucumbers
zucchini
asparagus
avocados
tomatoes
onions

High protein foods: 20% of your diet
Grass-fed meat
cage free eggs
bone broth
wild caught fatty fish (salmon, tuna, mackerel)
Full-fat dairy products (butter, cream)

Foods to avoid

Sugary foods (soda, cake, etc)
grains or starches
fruit
root vegetables and beans
Alcohol

Example meal plan:

Breakfast: eggs with tomatoes, onions, and cheddar cheese
Lunch: Salad with grilled chicken, almonds, and veggies
Dinner: Zoodles with tomato sauce and mozzarella
 

 

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