Ketogenic Diet Food

What to eat during the ketogenic diet, the pros and cons, and the precautions to take

How to do the keto diet When following a ketogenic diet, it is not recommended to do it yourself. Please be careful and take it slowly. The ketogenic diet is not something to be improvised. It’s better not to rely on DIY but rather on a prepared professional who can guide you. The ketogenic diet food list must be well understood. The advice of an expert is needed to put it into practice. In recent years, many diets have been born, all different from each other and often opposing each other. Among these, the ketogenic diet, now very popular, is not “new”; its origins are ancient, and studies on patients date back to the early 1900s. Its great popularity is based on rapid weight loss, so this keto diet plan is for weight loss, especially of fat mass, while preserving lean mass, increasing satiety, and increasing adherence to the diet compared to low-fat diets.

The ketogenic diet is the first practice used today when undergoing bariatric surgery, i.e., stomach reduction. The loss of abdominal fat allows the surgeon to have a better view during the intervention. However, it is specific and must be supervised by medical personnel.

KETO DIET: WHAT TO EAT AND HOW MUCH ON A KETOGENIC DIET

Carbohydrates equal 20–50 grams per day, preferably 30 grams. ” There is often thought to be an overexpression of proteins, but in reality, in a ketogenic diet, the macronutrient most present is good fats rich in omega-3s, such as EVO oil, nuts, and avocado. Proteins are about 1–1.5 grams per kilogram of desirable body weight. The composition of macronutrients is, therefore, as follows: “15–20% protein, 5–10% carbohydrates, and 60–80% lipids,” explains Romina Cervigni, a biologist and nutritionist. The allowed foods during a ketogenic period are milk, butter, meat, fish, and all proteins. As for vegetables, some, such as carrots, potatoes, beets, and all those with high sugar content, are not allowed, while fennel and celery are allowed.

How the ketogenic diet works

Ketosis is triggered precisely by the reduction of sugars. When our body prepares to use other energy sources than classic ones, i.e., glucose, it takes a few days to switch to ketone bodies. During this period, some discomfort may be felt, such as halitosis, headache, constipation or diarrhea, nausea, muscle cramps, and an increased incidence of biliary disorders and cholelithiasis, i.e., the presence of stones. ” When the ketogenic process begins and the body uses ketone bodies, especially beta-hydroxybutyrate, instead of sugar, the keto diet benefits begin to be perceived: a reduction in hunger because ghrelin, the hormone that stimulates appetite, decreases; a decrease in fatigue; a decrease in glycated hemoglobin, thus improving the insulin response, and starting to lose weight with a decrease in visceral fat. There is also an increase in GABA, the molecule that helps proper neuronal functionality and reduces emotional tension and stress.”

WHAT TO PAY ATTENTION TO DURING THE KETOGENIC DIET

The ketogenic protocol is not easy to implement, often leading to eating very differently from the rest of the family. This regimen also does not include fruit; potassium and magnesium must be supplemented to avoid cramps, and at least two liters of water should be consumed with omega-3 supplementation. ” The ketogenic diet often leads to excessive consumption of protein, especially animal protein, despite not being a hyper-protein diet. It also involves the absence of carbohydrates and therefore results in a diet deficient in one of its macronutrients. After a period of a ketogenic diet, it is not advisable to return to the previous diet abruptly; carbohydrates must be reintroduced gradually based on load and glycemic index: start with a little fruit and dairy products, then legumes, pasta, bread, and finally cereals”. This is a delicate phase because the feeling of hunger returns when we reintroduce carbohydrates.

HOW LONG CAN YOU FOLLOW THE KETOGENIC DIET?

The ketogenic diet is part of a series of diets that cannot be followed for a long period; guidelines recommend following it for a maximum of 12 weeks, then interrupting it for at least two months. The diet should not be thought of as a restriction or a modification of dietary behavior for a limited period, but as a dietary education to be carried out for life. “Diets of this type tend to cause all the lost body weight to be regained and create unhealthy fluctuations for the body. The amount of protein, although not very high, is still higher than what is needed and stimulates harmful growth factors in humans. Just think of all the aging pathologies that have exploded in recent years as a result of a high-calorie and high-protein diet“.

KETOGENIC DIET: EXAMPLE MENU

Let’s see what you eat in a day on a vegan + fish diet, and we recommended a free keto diet plan by the expert. total of 2025 kcal with 81.5% fat, 61.5 grams of protein (12.5% of total calories), and 33 grams of carbohydrates (6% of total calories).

Keto diet food list, which is allowed in the ketogenic diet

Categories of foods allowed in the ketogenic diet:

For breakfast: chia pudding (250g almond milk and 50g chia seeds) + 20g 88% dark chocolate + 30g of walnuts

For lunch: 150g salmon, 200g steamed fennel, 50g black olives, and 20g EVO oil.

For dinner: 100g salmon, 150g celery, 150g avocado, 20g almonds, and 20g EVO oil.

Fats: seasonings such as olive oil, butter, soybean oil, sesame oil, lard, and real foods such as those derived from fatty cheeses and proteins but poor in carbohydrates, such as cottage cheese, mozzarella, or ricotta. Mayonnaise can also be consumed.

Proteins: eggs; meat, game, steak, lamb, chicken, sausage, hamburger, and turkey; preserved meats such as speck, ham, bacon, bresaola, and smoked meats. Fish, crustaceans, salmon, tuna, herring, lobster, shrimp, and anchovies

Vegetables (maximum 500 grams per day) low in carbohydrates (zucchini, asparagus, mushrooms, broccoli);

With a good amount of supplements to compensate for deficiencies, there are benefits to the keto diet, including milk protein (to prevent protein destruction due to carbohydrate reduction); Peptide glutamine (which counteracts nitrogenous wastes produced in protein metabolism); Branched-chain amino acids (to prevent the body from using muscle proteins); L-carnitine (to aid the ketogenic metabolism); Mineral salts (not provided by the fruit-poor diet);

Water: at least 2 liters per day, or unsweetened tea or herbal teas

Nuts

Salt, pepper, and mustard

Excess protein and consequences

The Ketogenic Diet: An Example

For those who want keto diet foods, with due caution and under the supervision of an expert, and want to try a few days of the ketogenic diet plan, here are some proposals for keto breakfasts, keto meals, and keto snacks.

Breakfast proposals to choose from:

2 fried eggs with two slices of cheese or in an omelet

Smoked salmon rolls with cream cheese

Scrambled eggs

Whole milk, 200 ml, and a bresaola sandwich

One whole yogurt and a ham sandwich

For lunch, choose from:

Mozzarella with spinach

Green salad with cubed cheese

Spinach salad with eggs and mayonnaise

Steamed cod with zucchini and half an apple

Steamed octopus, eggplant, and half a pear

Dinner proposals:

Tuna steak with steamed vegetables

Grilled chicken breast with salad and half an apple

Grilled turkey breast with radicchio

Snack examples:

• A handful of nuts or almonds
• Parmesan cheese in cubes
• Hard-boiled egg
• Celery with cream cheese
• The Ketogenic Diet
• Fish: baked salmon

Ingredients:

• 2 salmon fillets
• 2 minced garlic cloves
• 6 tablespoons of oil
• a teaspoon of dried basil,
• black pepper and salt
• lemon juice
• a teaspoon of chopped parsley

Preparation:

Prepare the marinade by mixing the minced garlic cloves, tablespoons of oil, dried basil, black pepper, salt, lemon juice, and chopped parsley. Cover the salmon fillets with the marinade and let them marinate in the refrigerator for at least an hour, turning them occasionally. Arrange the fillets on a sheet of aluminum foil, cover them with the marinade, and cook for about 40 minutes in a preheated oven at 180 degrees.

Meat: chicken salad

Ingredients:

• 150 grams of grilled chicken
• a stalk of celery
• one onion
• 2 tablespoons of parsley
• a hard-boiled egg
• half a tablespoon of dill
• minced garlic,
• 30 grammes of mayonnaise
• a tablespoon of mustard
• salt and pepper
• green salad

Preparation:

Finely chop the celery stalk, onion, and parsley with a food processor. Place everything in a serving bowl and mix it with the peeled and diced hard-boiled egg, the minced garlic, 30 grams of mayonnaise, and a tablespoon of mustard, salt, and pepper.

Prepare the grilled chicken (or use roast chicken) and cut it into pieces. Arrange it in the salad bowl with the already-prepared dressing. Add some green salad.

If you want to know something related to the keto diet or some amazing keto diet recipes and different recipes, you must visit “https://allrecipes247.com” for the best result.