Many people are increasingly relying on ketogenic diets for the betterment of their health. If you want to start using a ketogenic diet, you need to know what foods you need to eat so that you can achieve that. A ketogenic diet is low in carbohydrates and high in fat. Your metabolism is therefore designed to burn fat instead of glucose derived from carbohydrates.
A ketogenic diet plan should cover the meals you need to have every single day in the portions that will provide you with ketosis. Therefore, you need to know what foods will be combined to give you that recipe. Your keto diet before and after your body adjusts to ketosis varies. First, you should slowly reduce your carbohydrate intake before your body completely adapts to ketosis. Here is what you need to know about keto recipes:
Foods to Eat
You should try hard to get your foods from natural sources. Here are foods you can eat:
You can get omega-3 by eating fatty proteins like fatty fish and darker meat. Do not take too much meat for too much protein slows down ketosis. Your diet could include fish, whole eggs, beef, pork, chicken, bacon, sausage, offal and nut butter.
Fats and oils
Fats are essential for your ketogenic diet hence you need to include them in your meals or dressings. Your diet could include avocados, fatty fish, egg yolks, coconut butter, mayonnaise, macadamia nuts, tallow, lard, coconut oil, avocado oil and olive oil.
Dairy should be kept to a minimum in your diet. You should take organic dairy products and choose full-fat products rather than low fat or fat-free products. Your diet could include heavy whipping cream, hard cheese, mayonnaise, Greek yogurt and soft cheese.
Fruits and vegetables
Vegetables are a major part of your ketogenic diet because they are rich in nutrients and low in carbohydrates. Go for organic leafy and green vegetables. Your diet could include spinach, cauliflower, broccoli, cabbage, mushrooms, onions, eggplants, peppers, lemons, and limes.
Water and beverages
Hydration is vital for every organism and more so people on a ketogenic diet. You should drink plenty of fluids every day. Your diet could include sparkling or still water, coffee, tea, almond or coconut milk and hard liquor.
Seeds and nuts
Nuts have fats, proteins, and a low carbohydrate count and you should not consume them in large quantities. Stick with nuts with more fats and fewer carbohydrates. Your diet could include macadamia nuts, Brazil nuts, almonds, hazelnuts and chia seeds.
Foods Not to Eat
Now that you know the purpose of a ketogenic diet, you have an idea of the foods that you need to eat. Here are foods you should avoid:
- Starchy foods like yams, potatoes, oats, and muesli.
- Sugary foods like chocolate, ice cream, sodas, juices, candy and sports drinks.
- Grainy foods like bread, pasta, buns, cereal, cakes, rice, corn, beer, and pastries.
- Large fruits like bananas, oranges and apples.
- Trans fats like margarine.
- Low fat labeled foods.
Good health solely relies on proper nutrition and you should ensure your diet gets you the results that will boost your health. A ketogenic diet that is followed with discipline will greatly benefit your health. Consult your nutritionist to determine your daily dietary needs.