The ketogenic diet, also called keto diet, is a diet that consists of eating foods high in fat and low in carbohydrates. The ketogenic diet can contribute to rapid weight loss and reduced risks of certain diseases. However, to get the most out of it, it is important to know what diet to follow, what foods are suitable for a ketogenic/keto diet or not, and how to incorporate them into your diet. In this article, we will explain what a ketogenic diet is and we will give you a list of foods to include or avoid during a ketogenic diet.
What is a ketogenic diet?
A ketogenic diet is a diet with a diet high in fat and low in carbohydrates. The ketogenic diet has many benefits for the body and has been shown to be effective in losing weight and improving health and fitness. Indeed, it can relieve certain symptoms associated with diseases such as epilepsy and diabetes, regulate cholesterol levels and help prevent cardiovascular diseases and certain types of cancer.
The ketogenic diet involves a radical change in your diet by limiting your carbohydrate intake and increasing your fat intake.
A ketogenic diet allows our body to reach the state of ketosis : a physiological state in which the body burns fat for energy. Ketosis is a metabolic state where your body uses ketones as its primary source of energy. Once carbohydrate reserves are depleted, your body burns fat for energy. Going into ketosis therefore promotes fat and weight loss.
The results obtained from several studies show that athletes subjected to the ketogenic diet burn much more fat than those fed a diet rich in carbohydrates, which confirms that their metabolism has adapted to the sugar deficiency and mainly uses fats. as a source of energy.
When entering ketosis, your body may experience ketogenic flu. Ketogenic flu corresponds to all the transient symptoms that appear following the adoption of a very low-carbohydrate diet, with intakes of less than 50 g per day: it is therefore called “low carb flu”. Please note, ketogenic flu is not caused by a virus as in the case of seasonal flu, however some of the symptoms are similar to the flu.
The symptoms of keto flu are varied:
- Digestive problems (nausea, bloating, constipation or diarrhea)
- Headaches, dizziness, difficulty concentrating, feeling confused
- Bad breath
- Muscle cramps and pain
- General weakness, feeling tired, lack of sleep
- Rashes…
Each person on a ketogenic diet may have different symptoms, and their intensity varies from person to person. They are generally most intense during the first week and decline after 4 weeks.
The state of ketosis is achieved by limiting your carbohydrate intake to less than 50 grams per day, while increasing your intake of good fats and proteins. Going on a ketogenic diet can be beneficial for people looking to lose weight because it allows for greater satiety between meals and can lead to rapid weight loss.
Although this diet has many benefits for the body, weight and health, for some people the ketogenic diet can also carry certain risks. This is why it is essential to seek advice from a qualified professional before dieting in order to have a diet suited to your needs.
List of foods allowed during a ketogenic diet
People following a ketogenic diet should ensure that they eat a ketogenic diet. It is important to eat foods high in fat, healthy and nutritious, rich in protein, lipids, unsaturated fatty acids and micronutrients. Here is a list of foods allowed in a ketogenic diet:
Sources of protein and fat for a ketogenic diet:
- Beef, pork, lamb, chicken, turkey…
- Fish rich in omega-3 and protein: salmon, tuna, trout, cod, seafood, etc.
- Eggs
- Dairy products: cottage cheese, goat's cheese, sheep's cheese, cream, butter, milk, coconut milk, coconut cream, yogurt , etc.
- Lawyer
- Nuts and seeds: almonds, macadamia nuts, pecans, walnuts, peanut butter…
- Extra virgin vegetable oils: olive oil, coconut oil, avocado oil, rapeseed oil, etc.
Sources of fiber for a ketogenic diet:
- Low-carb vegetables: spinach, broccoli, Brussels sprouts, zucchini, tomatoes, mushrooms, peppers, lettuce, celery...
- Low sugar fruits: coconut, lemon, tomato
List of Foods to Avoid While on a Ketogenic Diet
To achieve and maintain ketosis, it is important to eat a diet high in fat and low in carbohydrates. Although prohibited foods do not exist in diets, it is best to avoid eating these foods if you are following a keto/ketogenic diet.
- Low-fat dairy products
They contain more carbohydrates than fats and are therefore not suitable for a ketogenic diet. High-fat dairy products can be consumed in moderation, but they should make up no more than 20% of total daily calories.
- Grains, cereals, starches, legumes and vegetables high in carbohydrates
They should be avoided due to their high carbohydrate content. Whole grains are considered healthier because they provide fiber and other important nutrients. However, even if you opt for whole grains, you should consume them in moderation and one serving per day and less than 25 grams of carbohydrates per day. Consuming root vegetables like carrots, sweet potato, potatoes, beetroot, corn should be completely avoided as they are very high in carbohydrates, same for pasta, rice and others.
- Fruits and fruit juices
Fruits contain significant amounts of carbohydrates and dried fruits contain more fructose than other fruits and should therefore be avoided on a ketogenic diet. Berries such as raspberries, blueberries and strawberries can be eaten in moderation because these fruits contain relatively few carbohydrates per serving. You can also eat olives in moderation because they contain relatively low amounts of carbohydrates. Finally, lemon juice or zest can be added to your ketogenic diet. Lemon adds flavor to keto recipes and promotes weight loss.
- Processed foods containing sugar, modified starches or gluten
They should be completely avoided or limited during a ketogenic diet because they are very high in carbohydrates. This includes products made with white or refined flours (white bread, pasta, biscuits, cereals), sweet products (candy, ice cream), chips and fried foods as well as most sugary and alcoholic drinks. Consuming sugar should be avoided as much as possible during this diet.
Additionally, you should limit your intake of foods high in sodium because too much sodium can lead to fluid retention which can harm your weight loss on a ketogenic diet.
You can seek advice from a nutrition specialist to adapt the diet to your needs and to give you a ketogenic recipe program.
Example of ketogenic menu
Ketogenic menus are designed to provide the body with the necessary amount of fatty acids, while limiting carbohydrate sources.
Ketogenic breakfast :
- Egg or Bacon
- Cheese
Ketogenic breakfast:
- Green salad with olive oil
- Chicken or fish
Ketogenic snack:
- Handful of nuts or our Super Nuts snack.
Ketogenic dinner:
- Steak
- Sautéed or grilled vegetables
People following a keto diet are advised to opt for fresh or minimally processed foods as often as possible. When purchasing packaged products, be sure to read the nutrition label carefully to ensure you are choosing products that fit into your eating plan.
We also advise you to cook and make ketogenic recipes that you can find on the internet or in specialized keto diet recipe books.
In summary.
Going on a ketogenic diet can be a great option for losing weight and improving your overall health and fitness. The ketogenic diet is becoming more and more popular and practiced. During a ketogenic diet it is important to maintain protein, fat and fiber consumption, and to reduce the quantity of carbohydrates consumed. As with any type of diet, it is important to understand the allowed and prohibited foods in order to take full advantage of the benefits of the ketogenic diet and to seek the advice of a nutrition and health professional or doctor.
