What is Ketogenic Diet
The Ketogenic Diet has been used in children since the 1920s; the diet has been prescribed for specific epilepsy syndromes to reduce the number of episodes. Since then, the food has been modified to become a way to lose weight. Similar to Atkins in some ways, the Ketogenic diet is a very low carbohydrate intake, moderate protein, and a high-fat diet. You can shift your body to burn more fat as fuel, and fat turns into ketones, hence the name Keto diet. The standard Keto diet will have around 75% fat, 20% protein, and only 5% carbohydrates. Studies have found that people on a ketogenic diet can lose more weight than a standard diet. While it sounds scary, the ketogenic diet is a natural diet to follow.
What Can’t You Eat
As you can have only 5% of carbohydrates a day in your daily diet, grains and starches and sugars are out of the picture. You have to limit fruit to berries or small amounts, as they contain natural sugars. Alcohol will throw you out of the ketosis state, and sugar-free foods that contain sugar alcohol is prohibited. While you can still have a large variety of vegetables, you will have to watch the intake. Typically, you will have to reduce the number of root vegetables and legumes if you want to achieve ketosis.
What Can You Eat
Good quality protein like red meat, chicken or fatty fish like tuna and mackerel. Other good sources of nutrients and protein include eggs, nuts, and seeds. Look for low carbohydrate vegetables like avocadoes, green vegetables or then peppers. Herbs and spices are on the to eat lists, as they add flavor sugar. Best Keto foods include butter, cream, and healthy oil sources like coconut oil or even better is Olive oil.