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What to eat on a ketogenic diet? Many dietary methods offer rapid weight loss. But the really fast and effective, and has been tested through various studies, is the ketogenic diet. This diet has actually existed since the 1920s as a treatment for epilepsy (seizure), but again popular in recent times. The ketogenic diet has been undertaken by several artists such as Kim Kardashian, Gwyneth Paltrow, and Mick Jagger.
No wonder this one diet method became popular among people who want to plan to lose weight and bodybuilding. When undergoing ketogenic diet, you should consume fatty foods and low carbohydrates, as well as moderate protein. So, what to eat on a ketogenic diet? Let us discuss further below.
Learning What to Eat on A Ketogenic Diet?
The most important in the ketogenic diet is the consumption of high fat, medium protein, and low carbohydrates. Increasing fat intake will not make weight gain because the incoming fat will be used by the body.
But, that does not mean all types of fat may be consumed! Preferably to consume healthy fats. For carbohydrates, it is also advisable to choose complex carbohydrates. Then besides, what else is it? Here is the list!
How much fat to eat on a ketogenic diet? Fat is the main intake you should consume while undergoing ketogenic diet, even up to 75% of daily calories. Even so, do not let you eat the wrong fats. Choose healthy fats that are good for your body, such as omega 3 and omega 6. These essential fatty acids will be useful for the core functions of the body.
You can consume salmon, tuna, trout and also shellfish rich in omega 3. Or you can replace it with omega 3 supplements. As for omega 6, you can get from almonds, pine nuts, corn oil and sunflower seeds. Other sources of fat you can consume are avocado, lard, pale, pistachios, coconut oil, soybeans, flaxseed, egg yolks, olive oil, butter, cocoa butter, avocado oil, cacao fat, oils and animal organs.
Protein intake is not as much as fat intake. But still, protein is also important when undergoing the ketogenic diet and even should consume as much as 20% of daily calories. If the protein deficiency, the body will lose muscle mass, and if excess will slow the production of ketones due to increased glucose production.
Protein to be consumed you can get from chicken meat, duck meat, meat, beef, meat, goat, eggs, freshwater fish, sea fish, squid and shellfish. To minimize the intake of hormones and steroids, you should choose a darker colored meat. If possible, choose chicken or duck meat and fatty fish that also contain omega 3.
- Vegetables and fruits
What vegetables can you eat on a ketogenic diet? Vegetables and fruits should still be consumed though not as the main food. Although both are healthy foods, there are some vegetables and fruits that are not recommended for consumption during the ketogenic diet, which contains high carbohydrates.
We recommend that you choose green vegetables or healthier organic vegetables. Vegetables that may be consumed include lettuce, spinach, mustard, cabbage, asparagus, broccoli, cabbage, spinach, lettuce, beans. As for fruits such as avocado and berries (strawberry, blueberry, blackberry, and raspberry).
- Dairy products
Eating dairy products is one way to increase fat intake into the body. The types of dairy products that are good to be consumed during ketogenic diet include whipped cream, plain yoghurt, mayonnaise, sour cream, heavy cream, cottage cheese, cream cheese, mascarpone, mozzarella, brie, blue cheese, jack Monterey, cheddar, parmesan, feta, and swiss.
- Nuts and seeds
Avoid eating nuts and seeds that have been roasted because the nutrients have been lost. The types of nuts and seeds are good for consumption such as hazelnuts, almonds, pecans, pistachio, cashews, brazil nuts, coconut flour, almond flour, chia seeds, flaxseed and Cascadia beans. Replace your white flour or wheat flour with peanut flour as it is healthier and good to consume while undergoing ketogenic diet.
Dehydration usually occurs when you’re on a ketogenic diet. That’s because fat burning is then thrown through the urine (urine). For that, do not forget to often drink water at least eight glasses for fluid needs are met.
In addition to water, there is also water that you can consume such as broth (which contains very high levels of nutrients and vitamins, also provide energy and restore electrolytes to the body), coffee (increase focus and help the process of weight loss), tea (green tea and black tea as well as coffee), coconut water, coconut milk, apple vinegar, or almond milk. For coffee and tea should be taken without using sugar or artificial sweeteners.
Eating spices is also good for the ketogenic diet. Provided to be careful when choosing spices because there are several types that contain carbohydrates so it is advisable not to consume too much. Choose good spices for ketogenic diets such as chili, chili powder, cinnamon, oregano, onion, garlic, cumin, coriander, basil, parsley, thyme, rosemary, salt and pepper.
- Seasonings and sauces
Seasonings and sauces may be consumed when ketogenic diet, but should be limited to use, especially on spices and processed sauce in which contain sugar. It would be better if you make your own herbs and sauces at home because you can set your own ingredients composition adapted to the ketogenic diet. The spices and sauces that can be consumed, among others, spicy sauce, soy sauce, sugarless low sauce, mayonnaise, Worcestershire sauce, salad dressing, sauerkraut and flavor syrup.
That’s a list of foods you can consume while undergoing ketogenic diet. Do not forget to pay attention to the proportion of recommended nutritional intake (75% fat, 25% protein, and 5% carbohydrate) so your ketogenic diet is successful and the body can enter ketosis. Be careful also in processing food in order not to remove important nutrients or even add nutrients that should be limited. Well then, you who work out cannot undergo this diet?
What to Eat on A Ketogenic Diet When They Go Out?!
You are a ketogenic diet is advisable to make your own food at home to know how to process it and what nutritional content contained in it. But that does not mean you should not buy food outside. You can still buy food or eat out. Origin, note the four things below!
- Avoid carbohydrates
Although you eat out, still avoid eating carbohydrates, especially those from starch. You should avoid eating rice, spaghetti, pasta, pizza, potatoes, noodles, bread, cassava, corn, and the like. Choose foods made from coconut or coconut milk, or which has a vegetable menu.
- Add healthy fats`
If you have trouble finding fatty foods, you should always bring coconut oil everywhere. Simply add a tablespoon of coconut oil to your diet. Or you can add butter if you order the meat menu.
- Unsweetened drink orders
Avoid consuming beverage packaging or sweetened fruit juice. The best choices for drinks when you eat out are water, unsweetened tea and coffee. The three drinks are the safest for your ketogenic diet.
If you are full, you should avoid eating sweet foods or drinks as dessert. But if you still feel hungry, choose desserts like cheese, yoghurt, nuts or coffee and unsweetened tea added coconut oil.
Living a ketogenic diet is actually not difficult if you have a strong intention. Do not forget to include regular exercise every day to accelerate weight loss and avoid eating sweet snacks such as ice cream, candy, and cakes. Notice what to eat on a ketogenic diet so you are not wrong on this diet. Follow the rules, feel the benefits!
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