A ketogenic diet is a type of diet that follows a very low carb and high-fat diet. It has many similarities with Atkin’s diet. The goal is to reduce carbohydrate intake and substituting it with fat. This puts the body in a state of metabolic ketosis. At this stage, the body becomes very efficient at burning fat for its energy use.
There are different kinds of a ketogenic diet namely:
● Standard ketogenic diet - very low in carb, moderate protein, and high in fat.
● Cyclical ketogenic diet - periods of high carb intake (i.e. 5 days in ketogenic diet and then 2 days of high carb intake).
● Targeted ketogenic diet - adding carbs only during periods of workouts.
● High protein ketogenic diet - similar to SKD but with a high protein intake.
Below are a couple of examples of foods you can eat in a ketogenic diet.
Shellfish and fish are great keto foods. Salmons and other kinds of fish are rich in vitamins and minerals like B vitamins, selenium, and potassium. Fish are also carb-free. Shellfish, on the other hand, contain some amount of carb but a different variety. Shrimps and crabs contain zero carbs but other kinds of shellfish do. For those on a strict or narrow range of carb intake, they have to keep this in mind.
2. Vegetables that are low-carb
Not all veggies are free from carbs. For example, non-starchy vegetables are low in carbs and low in calories. Vegetables are high in fiber which our bodies don't digest and are excreted. So in choosing which vegetables to include in your keto meal plan, you have to account for their digestible carb count. Essentially, this is the total carbs without the fiber. Examples of such veggies include:
● green beans
Cheese lovers rejoice because your favorite dairy product is in fact keto. Almost all the different types of cheese are very low in carbs but high in fat which makes them great for a keto diet. An ounce of cheddar has about a gram of carbs and 6.5 grams of protein. Cheese is also high in saturated fat which many studies have suggested helping protect the heart against diseases. In addition, there are certain types of cheeses that are even lower in carbs content. These are:
● blue cheese
● cottage cheese
● cream cheese
● goat cheese
Everyone knows that avocados are very healthy. Not only that, they are an excellent choice for a ketogenic diet. The fruit is high in minerals and vitamins and can also improve the body's cholesterol and triglyceride levels. Even if you visit your favorite local fast food chain Montana, make sure you get a good helping of avocado to go with your order.
5. Poultry and Meat
A staple for any ketogenic diet is meat and poultry. Fresh meat and poultry do not contain carbs but are rich in vitamins and minerals. Not only that, meat is an excellent source of protein which helps with muscle repair and in keeping it intact and not waste away. The best kinds of meat are grass-fed since animals that eat grass product meat that is high in omega-3 fatty acids and other antioxidants that rid the body of toxins and free radicals compared to grain-fed animals.
One thing that many people tend to miss while on Keto are sweets or crunchy snacks. If you are considering the Keto Diet and find yourself missing that coveted crunch, check out Nature's Garden Keto Snack Mixes, and visit our Recipe blog for delicious Keto solutions such as Keto Bang Bang Shrimp
About the Author:
Leanne Brooks loves to travel, taste different cuisines, and write about her experience.