The ketogenic diet (often termed keto) is a very low-carbohydrate, high-fat diet that shares many similarities with the Atkins and low-carb diets.
When you begin eating fewer carbs and more fat, your body will slowly begin to produce ketones—energy molecules, like glucose, that are converted from stored body fat. When your body switches over to running mainly on energy from ketones rather than carbohydrate, you are officially in a state of ketosis—hence the name “ketogenic diet.”
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: These are highly processed and often high in carbs.
• Some condiments or sauces: These often contain sugar and unhealthy fat.
• Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
• Alcohol: Due to its carbohydrate content, many alcoholic beverages can throw you out of ketosis.
• Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Bottom Line: Avoid carbohydrate-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.
The majority of meals are based on these foods:
• Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
• Fatty fish: Fish like salmon, trout, sablefish
• Eggs: Look for pastured or omega-3 whole eggs.
• Butter and cream: Look for grass-fed when possible.
• Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
• Avocados: Whole avocados or freshly made guacamole.
• Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
• Condiments: You can use salt, pepper and various healthy herbs and spices
Information Source: "The Ketogenic Diet 101: A Detailed Beginner's Guide." Authority Nutrition. N.p., 30 Aug. 2016. Web. 27 Feb. 2017.
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