Ketogenic Diet: Top Food Items To Add

What Do You Mean By a Ketogenic Diet?

A ketogenic diet¹ consists of a high protein and low carb diet. When you increase the intake of a low carb high protein diet, your body will burn fat and will use it as fuel for the body.

This will put the body into ketosis², which is a metabolic state of the body. In this metabolic state, the liver converts fat molecules into small energy molecules known as ketones.

Following a ketogenic diet will lower insulin levels, usually significantly lower, which can help you obtain body fat reserves for energy. Many studies have shown that ketogenesis can significantly reduce weight without counting calories. A ketogenic diet can have other positive health effects, such as lowering blood sugar levels.

A keto diet is a way of eating that emphasizes foods that are high in healthy fats, moderate in proteins, and low in carbs.

Read more about Ketogenic Diet

Importance Of Ketogenic Diet

The ketogenic diet is a diet plan that focuses on providing foods high in healthy fats, high in protein, and very low in carbohydrates. The aim is to consume more fat calories than carbs.

The diet works by consuming sugar in the body. As an outcome, it will start breaking down fat to generate energy. This leads to the production of molecules called ketones³, which the body uses for fuel. When the body burns fat, it also leads to weight loss.

First of all, and primarily, the keto diet is all about proportions: you want carbohydrates to account for 10% or less of your total caloric intake, with protein accounting for 15-25% and healthy fats accounting for the rest.

1. Aids Weight Loss

A Ketogenic diet promotes weight loss by reducing appetite and increasing metabolism. The ketogenic diet includes foods that fill up the stomach and end up reducing hormones that stimulate hunger.

Researchers have claimed that people who follow a ketogenic diet have lost 5-pound weight more than people who follow a low-calorie diet.

2. Reduces Acne

There can be many causes for acne, which may be related to some people’s diet and blood sugar. Eating a diet rich in processed and refined carbohydrates can disrupt the balance of intestinal bacteria, leading to a significant increase and decrease in blood sugar, harming skin health.

Various studies have proven that a ketogenic diet can reduce acne in people.

3. Prevents Certain Types Of Cancers

Experts have been looking into how the keto diet can aid in the prevention and treatment of various malignancies. A reliable study found that a keto diet can be a safe and appropriate add-on therapy that can be used in conjunction with chemotherapy and radiation therapy for certain cancer patients.

It can cause more stress on cancer cells than any normal cells, leading to their death.

A 2018 study showed that because a ketogenic diet can lower blood sugar, it can also reduce the complications caused by insulin. Even though insulin is a sugar-controlling hormone but it can be related to certain types of cancers.⁴

4. Improves Heart Health

Shreds of evidence have shown that people who eat healthy fats such as avocado have healthy hearts than people who eat unhealthy fats. A low-cholesterol diet improves the health of the heart.

A 2017 research study on animals and humans on a ketogenic diet has shown that the levels of cholesterol, low-density lipoprotein, which is also known as bad cholesterol, and triglycerides ⁵of some people decreased significantly, while levels of protein and high-density lipids, also known as good cholesterol increased drastically.

5. Helps In Protecting The Brain Function

According to a 2019 research study, ketones produced during the ketogenic diet have neuroprotective effects, repairing and safeguarding brain and nerve cells.

As a result, a keto diet may aid in preventing or managing illnesses such as Alzheimer’s disease.

6. Reduces Seizers

A keto diet’s fat, protein, and carbohydrate ratio changes how the body uses energy, leading to ketosis. Ketosis is in the blood state wherein the body burns ketone bodies as a source of energy.

According to the Epilepsy Foundation, Ketosis can help patients with epilepsy, especially those who haven’t responded to previous treatments. More research is needed to see how helpful this is, but it appears to help children with focal epilepsy the most.

7. Can Improve PCOS

Excess male hormones, ovulatory dysfunction, and polycystic ovaries are symptoms of polycystic ovarian syndrome⁶ (PCOS), a hormonal condition. In PCOS patients, skin problems and weight gain are common side effects of a high-carbohydrate diet⁷.

According to research, a ketogenic diet is very famous for improving various factors that cause PCOS, such as:

• Fasting insulin levels of luteinizing hormone (LH)
• Follicle-stimulating hormone (FSH)
• Weight loss
• Hormone balancing ratios

According to a different data evaluation published in 2019 Source, a ketogenic diet can help persons with hormonal diseases like PCOS and type 2 diabetes. However, they did warn that the results were too mixed with endorsing a ketogenic diet as a therapy for PCOS as a whole.

Basics Of Ketogenic Diet

• The keto diet means that the food should have low carbs and high-fat content, and it should be modest in protein.
• Carbohydrates are typically limited to 20 to 50 grams per day on a ketogenic diet, though several exceptions.
• Fats must replenish the preponderance of your decreased carbs and provide about 75% of your total calorie needs.
• Proteins must contribute 10-30% of total energy requirements, while carbohydrates should be limited to 5%.

• Such carb limitation encourages your body to rely on lipids instead of glucose as its primary energy source, a process known as ketosis.
• When you’re in ketosis, your body switches to ketones, chemicals made in the liver from fats when glucose is scarce.
• Ketogenic diets also lower hunger and improve satiety, which is beneficial when counting calories.

Meal Plan For Ketogenic Diet

• In your meals and snacks, the goal should be to reduce carbs while increasing fat and proteins.
• Carbohydrates must be reduced to achieve and maintain ketosis.

• While some people may only need 20 grams of carbs per day to reach ketosis, others may benefit from a considerably larger carb consumption.
• The simpler it is to get into and stay in ketosis, the lower your carbohydrate intake.
• That’s why the easiest method to lose weight on a ketogenic diet is to stick to keto-friendly foods and avoid carb-rich foods.

Foods You Should Eat During A Ketogenic Diet

On a keto diet, carbohydrates are typically reduced to 20 to 50 grams daily. Though it may sound tough, this diet may easily include many healthy foods.

On a ketogenic diet, here are a few healthful items to eat:

1. Seafood

Fish and seafood are excellent keto foods. Salmon and other fish are high in vitamin B, potassium, and selenium while low in carbs.

Whereas these kinds of seafood can still be eaten on a ketogenic diet, it’s vital to keep these carbs in mind if you’re trying to stick to a strict carb limit.

The carbohydrate counts for 3.5-ounce (100-gram) portions of several popular kinds of seafood are listed below:

• Squids: 3 grams
• Clams: 4 grams
• Octopus: 4 grams
• Mussels: 4 grams
• Oyster: 3 grams

Omega-3 fats present in salmon, sardines, mackerel, and other fatty fish have been shown to reduce insulin levels and improve insulin sensitivity in those who are obese or overweight.

2. Low Carb Veggies

Non-starchy veggies are low calorie and carbohydrates but high in a range of nutrients, like vitamin C and a variety of minerals.

Fiber is found in vegetables and other plants, which your body does not digest and assimilate like other carbohydrates.

As a result, pay attention to their digestible carb amount, equal to total carbs without fiber. Carbohydrates that are absorbed into the body are referred to as “net carbs.”

Antioxidants in vegetables help protect cells from free radicals, which are unstable chemicals that can cause cell damage.

In addition, brassica vegetables such as kale, cabbage, and broccoli have been associated with a lower risk of cancer and heart disease.

List Of Keto Vegetables:

• Broccoli
• Cauliflower
• asparagus
• Avacado
• Cabbage
• Cucumber
• Eggplant
• Kale
• Olives
• Lettuce
• Green Peppers
• Green Beans
• Zucchini
• Tomatoes
• Spinach

3. Cheese

There are thousands of different kinds of cheese. Interestingly, most of them are low in carbs and high in fat, making them ideal for a ketogenic diet.

Cheddar cheese has 1.0 g of carbohydrates, 6.5 g protein, and substantial calcium in one ounce (28 grams).

Although cheese has a high saturated fat content, it has not been associated with a higher risk of cardiovascular disease⁸. Indeed, some research suggests that cheese may assist in preventing heart disease.

Conjugated linoleic acid, another lipid present in cheese, has been found to aid weight loss and improve body composition.

Furthermore, eating cheese daily may assist in slowing the loss of muscular strength and muscle that occurs as people age.

List of cheese for the keto diet:

• Swiss Cheese
• Romano Cheese
• Provolone Cheese
• String Cheese
• Parmesan Cheese
• Mozzarella Cheese
• Mascarpone Cheese
• Muenster Cheese
• Pepper Jack Cheese
• Manchego Cheese
• Havarti Cheese
• Feta Cheese
• Limburger Cheese
• Cream Cheese
• Cheddar Cheese
• Cottage Cheese
• Blue Cheese
• Camembert Cheese
• Colby Jack cheese
• Goat Cheese

4. Coconut Oil

Coconut oil has several properties that make it an excellent choice for a ketogenic diet.

To begin with, it contains Medium-Chain Triglycerides⁹(MCTs). MCTs, unlike lengthy fats, are absorbed directly by the liver and transformed into ketones and used as a quick source of energy.

Coconut oil has even been used to raise ketone levels in persons with Alzheimer’s disease and other brain and nerve diseases.

The most abundant fatty acid in coconut oil is lauric acid, which has a somewhat longer chain. Combining MCTs and lauric acid in coconut oil has been suggested as a possible factor in protracted ketosis.

Furthermore, coconut oil may aid in weight loss and reduction of belly fat in adults who are obese.

5. Meat

On a ketogenic diet, meats and poultry are regarded as essential foods. Fresh meat has no carbohydrates and is high in B vitamins and minerals.

They’re particularly rich in protein content, which has been demonstrated to help build muscle on a low-carb diet.

In one study, older women who consumed a high-fat, high-carb diet had HDL (good) levels of cholesterol that were 5% higher than those who ate a low-fat, high-carb diet.

If at all feasible, choose grass-fed meat. Because grass-fed animals produce meat with higher omega-3 fatty acids, linoleic acid, and antioxidants than wheat animals, grass-fed meat is healthier.

6. Egg

Eggs are among the world’s healthiest and most adaptable foods.

Eggs are a portion of good food for a ketogenic lifestyle because they include less than 1 gram of carbs and roughly 6 grams of protein per large egg.

Furthermore, eggs have been demonstrated to improve sensations of completeness and satiety by triggering hormones.

Since the yolk carries most of the proteins, it’s vital to eat the entire egg. The antioxidant properties of lutein and zeaxanthin, which help safeguard eye health, are among them.

Although egg yolks are high in saturated fat, most people’s blood cholesterol levels are not affected by eating them. Eggs appear to lessen the risk of cardiovascular disease by altering the size of Bad cholesterol.

7. Seeds And Nuts

Seeds and nuts are high-fat, low-carb meals that are good for you. Seeds and nuts are also high in fiber, which can help you to feel full and consume less.

Cardiovascular disease, certain malignancies, depression, and other chronic disorders have all been related to the frequent consumption of nuts.

Even though all nuts and seeds are minimal in net carbohydrates, the amount varies greatly between varieties.

The carbohydrate count for 1 ounce of various popular nuts and seeds is listed below.

• Almonds: 2 grams of net carbs
• Cashews: 8 grams of net carbs
• Pistachios: 5 grams of net carbs
• Brazil Nuts: 1 gram of net carbs
• Pecans: 2 grams of net carbs
• Macadamia Nuts: 2 grams of net carbs
• Flax Seeds: 0 gram of net carbs
• Walnuts: 2 grams of net carbs
• Chia seeds: 1 gram of net carbs
• Pumpkin Seeds: 3 grams of net carbs

8. Olive Oil

In numerous studies, olive oil is rich in oleic acid and has an unsaturated fat linked to a lower risk of heart disease.

Moreover, extra-virgin olive oil is high in phenols, which are antioxidants. By reducing inflammation and increasing arterial function, these chemicals help to safeguard heart health even more.

Because olive oil is purely a fat source, it has no carbohydrates. It can be used to make salad dressings and healthy mayonnaise.

Olive oil is best used for low-heat cooking or prepping dishes because it isn’t as stable as saturated fats at high temperatures.

9. Cottage Cheese and Plain Greek Yogurt

Cottage cheese and plain Greek yogurt are high-protein meals that are beneficial for health. Although they contain carbs, they can be eaten in a ketogenic diet in moderate quantities.

Every half-cup of plain Greek yogurt has 4 grams of carbs and 9 grams of protein. In the same amount of cottage cheese, there are 5 grams of carbs and 11 grams of protein.

Yogurt and cottage cheese have both been demonstrated to aid in reducing hunger and promoting feelings of fullness.

Even that alone would be a delicious snack on its own. Nevertheless, both can be blended with chopped nuts, cinnamon, or other spices for a quick and easy keto treat.

10. Berries

Berries are an exception to the rule that most fruits are too heavy in carbs to be included in a ketogenic diet.

Berries are high in fiber and low in carbohydrates. Raspberry and blackberries, in particular, have twice the fiber as calories that can be absorbed.

Antioxidants are abundant in these little fruits, which have anti-inflammatory properties.

The carbohydrate count of 100 grams of berries is listed below:

• 11 g net carbohydrates can be found in blackberries.
• 9 g net carbohydrates can be found in blueberries.
• 6 g net carbohydrates can be found in raspberries.
• 7 g net carbohydrates can be found in strawberries.

11. Shirataki Noodles

You may find Shirataki noodles at grocery shops among the products or online to add to your low-carb diet.

They have much less than a gram of net carbs and 15 calories per serving because they’re largely water.

These noodles are manufactured from glucomannan, a viscous fiber that can retain approximately 50 times its weight in water.

Food moves more slowly through your digestive tract when viscous fiber forms a gel. This can aid weight loss and diabetes management by reducing hunger pangs.

Shirataki noodles come in several shapes, such as rice, fettuccine, and linguine. These can be used in place of normal noodles in any recipe.

12. Coffee And Tea

Tea and coffee are both low-carb beverages. Caffeine boosts metabolism and may aid with physical ability, concentration, and mood.

Additionally, caffeine and tea drinkers have been shown to have a lower risk of getting diabetes. Those who consume the most coffee have the least risk of type 2 diabetes.

13. Cocoa Powder And Dark Chocolate

Antioxidants can be found in dark chocolate and cocoa powder. In reality, cocoa has as many antioxidant properties as blueberries and acai berries.

Dark chocolate includes flavonols, which may benefit health and maintain arteries healthily, reducing the risk of heart disease.

Surprisingly, chocolate can be consumed as part of a keto diet. However, it’s necessary to buy dark chocolate with at least 70% cocoa powder, preferably higher, and consume it in moderation.

Dark chocolate contains three grams of net carbohydrates per ounce.

14. Avocados

Avocados are packed with nutrients. Half of a medium avocado alone contains about 9 grams of carbohydrates. Nevertheless, because 7 of these are fiber, it only has 2 grams of net carbs.

Avocados are abundant in various vitamins and minerals, including potassium, a vital mineral that many people lack. Furthermore, consuming more potassium could make the shift to a ketogenic diet easier.

Avocados may also improve heart health and lipid levels.

15. Bacon

Bacon is one of the staple diets for the Keto diet. It contains zero cholesterol and no sugar.

1 slice of Bacon contains:

• 7 grams of fat
• 2.5 grams of saturated fat
• 190 milligrams of sodium
• 0 gram of fiber
• 4 grams of protein

16. Almond Butter

Almond butter offers two additional grams of carbs per serving and less beneficial unsaturated fat. From taste to health, it contains different types of benefits which will benefit your keto diet.

One tablespoon of almond butter contains:

• 100 calories
• 9 grams of fat
• 1 gram of saturated fat
• 0 milligrams of sodium
• 3 grams of carbs
• 3 grams of protein

17. Wild Salmon

Most diets include fish, and the keto diet will be no exception. Adhere to wild species of this pale fish, which are much more nutritionally dense and sustainable than cultivated ones.

Three ounces of wild salmon contains:

• 90 Calories
• 1.5 grams of fat
• 0.5 grams of saturated fat
• 300 milligrams of sodium
• 0 gram of carb
• 18 grams of protein

18. Grass-Fed Beef

Ground beef is a keto-friendly source of protein because it has no carbs and has more fat than other white meat. Vit A, vitamin E, and healthy omega-3 fats are all found in higher concentrations in grass-fed beef.

3 ounces of grass-fed beef contains:

• 110 calories
• 4 grams of fat
• 2 grams of saturated fat
• 70 milligrams of sodium
• 0 gram of crabs
• 18 grams of protein

19. Ghee

Ghee is a clarified butter commonly found in Indian cuisine and on the morbidly obese keto diet foods. Ghee is abundant in fat-soluble vitamins like vitamin A, vitamin E, and vitamin D and its fat content.

One tablespoon of ghee contains:

• 120 calories
• 13 grams of fat
• 9 grams of saturated fat
• 0 milligrams of sodium
• 0 gram of crab
• 0 gram of proteins

20. Brussels Sprout

These little cabbages are a winter and fall staple that you may have all year on the ketogenic diet. Don’t be frightened to eat Brussels sprouts because they’re packed with nutrients including vitamin C, vitamin K, folate, and phosphorus.

A single cup of Brussels sprouts contains:

• 40 calories
• 0 grams of fat
• 20 milligrams of sodium
• 8 grams of crabs
• 3 grams of fiber
• 3 grams of protein

21. Asparagus

Whether you’re on a keto diet or not, asparagus is a low-carbohydrate vegetable that you should try to include in your diet. The stalkerish green is high in glutathione, a chemical that has anti-cancer properties.

Glutathione is involved in cell protection and regulation, according to a study published in the journal Cancers. You can eat asparagus with your regular meal to improve your keto diet.

One cup of asparagus consists of:

• 30 calories
• 0 grams of fat
• 0 milligrams of sodium
• 5 grams of crabs
• 3 grams of sugar
• 3 grams of protein

22. Tomatoes

Tomatoes are an exception to the rule that most fruits are off-limits on this low-carb diet. This fruit enters our list of keto diet foods to eat because it’s high in lycopene, a chemical that has some substantial heart health advantages.

Increasing lycopene intake is linked to a lower risk of coronary heart disease.

A cup of tomatoes contains:

• 30 calories
• 0 grams of fat
• 10 milligrams of sodium
• 7 grams of carbs
• 5 grams of sugar
• 2 grams of protein

23. Cream And Butter

On a ketogenic diet, butter and cream are healthy fats to include. Each serving contains just trace levels of carbohydrates.

Because of their high saturated fat content, butter and cream were once thought to cause or contribute to heart disease. According to many research studies, saturated fat isn’t associated with heart disease in most people.

In addition, several researchers suggest that consuming high-fat dairy in moderation may lower the risk of coronary heart disease and stroke.

Like some other fatty dairy products, butter and cream are high in conjugated linoleic acid, a fatty acid that may aid fat loss.

Foods To Avoid During Keto Diet

Stay away from carb-heavy foods if you’re on a keto diet:

• White bread, whole-wheat bread, biscuits, pastries, truffles, rolls, all types of bread, and baked products.
• Sugars, frozen yogurt, candies, maple syrup, golden syrup, coconut cream, sweets, and sugary snacks.
• Coke, juice, sweetened teas, and sports drinks are examples of sweetened beverages.
• Wheat, rice, oats, cereals, and tortillas are examples of grains and grain derivatives.
• Starchy vegetables like potatoes, yams, butternut, corn, peas, and pumpkin
• Beans and legumes like black beans, chickpeas, lentils, and kidney beans.
• Orange, cherries, bananas, and pineapples are examples of fruits.
• Bbq sauce, sweet condiments, and dipping sauces are examples of high-carb sauces.

While carbs must be constrained, low-glycemic fruits like berries can be consumed in moderation as long as you stay within a keto-friendly nutrient-dense diet range.

Make sure you eat a variety of healthy meals and avoid processed foods and bad fats. The items listed below should be avoided:

• Margarine
• Shortenings
• Vegetable oils like canola and corn oil are all unhealthy fats.
• Processed foods
• Fast food
• Packaged foods
• Processed meats such as hot dogs.

Beverages For A Keto-Friendly Diet

Sugar is present in a range of drinks, namely juice, cola, sweet tea, and caffeinated beverages. High-carb beverages, like high-carb foods, must be avoided while on a ketogenic diet.

Sugary liquids have also been connected to various health problems, ranging from obesity to an increased risk of diabetes. For those on the keto diet, there are plenty of delicious, sugar-free options:

1. Water: The greatest hydration option is water, which should be drunk over the day.

2. Sparkling water: Dazzling water can be used as a soda substitute.

3. Sugar-free coffee: To add flavor to your cup of joe, use heavy cream.

4. Herbal tea, stevia-sweetened: Green tea is tasty and has numerous health advantages.

• Chucking some green mint and citrus peel into your bottle of water, as an illustration, can help you stay hydrated.
• While liquor should be consumed in moderation, a low-carb cocktail such as vodka or tequila combined with fizzy water is OK occasionally.

Complications Or Risks

The ketogenic diet has many potential health benefits. But everything in this world has both positive and negative attached to itself. The same goes for the ketogenic diet; following the ketogenic diet for an extended period can have negative consequences for your health, including an increased risk of the following health issues:

• Stones in the kidneys
• A build-up of fat in the liver
• Excess protein in the blood
• Mineral and vitamin deficiencies

The unpleasant side effects of the keto diet are commonly referred to as “keto flu” by many people. The following are examples of bad consequences:

• Constipation
• Fatigues
• Reduction in blood sugar
• Sickness
• Vomiting,
• Headaches
• A low exercise tolerance

Such problems are more frequent at the beginning of the diet as the body adjusts to its new energy source.

People who should avoid keto diet:

• Persons with insulin-dependent diabetes
• People with eating disorders
• People with renal disease or gastroenteritis
• Women during pregnancy and nursing

A keto diet is not recommended for people taking sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes. This drug raises the risk of hypoglycemia, a life-threatening condition in which blood acidity rises.

Conclusion

Thankfully, you can eat a wide variety of healthful, flavorful, and diverse foods while staying within your net carb limit.

It’s crucial to talk to a doctor, dietician, or other trusted healthcare expert before starting any new diet, especially if you’re trying to manage a health issue or illness.

To guarantee that the keto diet is a safe eating pattern, anyone interested in starting it should contact a doctor and verify if they have diabetes, hypoglycemia, heart disease, or other health conditions.

Please remember that there isn’t much research on the keto diet’s long-term advantages. It’s uncertain whether following this diet for longer periods is more advantageous than following less stringent healthy eating practices.

A ketogenic diet limits or eliminates carbs. Some carbs, on the other hand, offer health advantages. People must take a diet that includes a range of nutrient-dense, fiber carbs, such as fruits and veggies, and nutritional sources of protein and healthy fats for a less restrictive dietary approach.

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Last Updated on July 29, 2024 by Sathi Chakraborty, MSc Biology