The ketogenic or keto diet is a high protein , low carb diet that is similar to low carb diet. It involves in reduction of carbohydrates and replacing it with fats and proteins. This is called ketosis, process of putting the body in a metabolic state by reducing the carbs.
When the ketosis happens, your body becomes highly efficient in burning fat and transforming the fats into ketones which can later supply energy to the brain. This type of diets massively reduce the blood sugar levels, insulin levels and has a number of health benefits.
Apart from losing weight and improving health conditions; this type of diet can also be helpful in case you have cancer, Alzheimer’s, diabetes and epilepsy.
Keto diet can be practiced in the following different ways according to your eating habits and convince.
Cyclical keto diet (CKD)- it involves the the cyclical period of high carbohydrates refeeds, such as four-five keto days and three-two days of high carbs.
High protein keto diet– it includes considerably high amounts proteins, the ratio is often kept as sixty percentage of fat, thirty five percent of proteins and five percent of carbohydrates.
Targeted keto diet (TKD)- the targeted keto diet allows you to add carbs while you are working out. This is you maintaining your carb levels and focus on your targeted areas.
Standard keto diet (SKD)- it is a very low carb, high fat and medium protein diet. It basically combines of seventy five percent fat, twenty percent protein and five percent carbs diet, similar to high protein keto diet.
Although I have mentioned the four types of keto diet, there are many other customised diets that can be followed. For that you need to visit your nutritionist and dietitian. The standard keto diet and high protein diet are most extensively followed and other two diets, the cyclical keto diet and targeted Ketogenic diet are followed by bodybuilders and athletes under the supervision of there dietician and trainers.
Here is the list some food items that you need to avoid in case you are doing keto diet-
Fruits- all types fruits except some berries like strawberries raspberries etcetera.
Diet products a low fat products- these types of products to be avoided as they were highly processed and often contain high amount of carbohydrates. This often contains high sugar alcohol levels that can affect the ketones sometimes.
Whole grains and starches- grains like rice, cereals, pasta, wheat based products, etc.
Sugary foods- food like ice cream , cake , cookies, smoothies, fruit juice, aerated drinks are to be avoided.
Root vegetables, beans or legumes and tubers- potato, sweet potato, carrot, beans, kidney beans, peas, lentils, chickpeas etc.
Sauces or condiments- open contains and healthy fats and sugars.
Alcohols- alcohols or alcoholic beverages contain high carbohydrate levels , which can affect your ketone levels and cause problem.
Fats that are unhealthy- lower the intake of mayonnaise, processed Vegetable oils, etc. they contain unhealthy fats which are hard to get rid off.
Foods you should be eating-
Cheese- cheeses like cheddar, blue, mozzarella, cream or any type of unprocessed cheese.
Eggs- whole eggs are good source of Omega 3.
Meat- chicken, red meat, ham, sausage, bacon, Turkey and steak.
Fish- fatty fishes like rohu, salmon, trout, tuna, etc.
Avocados or freshly made guacamole.
Healthy oils – like avocado oil, extra virgin olive oil, coconut oil, etc.
Fresh vegetables- green vegetables like capsicum, different types of leafs like letus, cabbage, tomatos, onions, etc. Low carb veggies.
Condiments- you can use pink salt, rock salt, black salt, etc., Peppers, different types of herbs for seasoning.
Some healthy Ketogenic snacks in case you want to have some-
- Fatty meat or fish
- Dark chocolate (ninety percent)
- 1–2 hard-boiled eggs
- Cheese with olives
- handful of nuts or seeds
- Full-fat yogurt mixed with peanut butter and choco powder
- A low-carb milkshake with almond milk, camel milk, cocoa powder and peanut butter
- Small portions of leftover meals
- Celery with salsa , avocado and guacamole
- Strawberries and cream