Ketogenic diet is low-carbs diet with limited measure of protein and high measures of fat. As weight loss way to beat obesity, it is also means to treat people with epilepsy. This method makes your metabolic system works properly for burning fat. Main principle behind the value of ketogenic diet lies in restriction of high-fat foods and high carbs. Term of “ketogenic” is relevant to the way this diet stimulates ketosis. Your body will use fat and ketones, side effect of fat burning, as its main energy source.
Basic Tenet of Ketogenic Diet
Normally body uses carbs for its source of energy. Since ketogenic diet is low in carbs, body takes other compounds such as fat into essential fuel. This process is very useful because it will burn fat and convert it into energy.
You can keep the instruction as basic tenet around 75% Fats, 25% Protein, and 5% Carbs. If you are very active, you can endure by increasing the carbs to a small degree. Once you stick into entirely low carbs diet, you must compel yourself to workout as hard as possible.
What is Permitted Foods on Ketogenic Diet?
Animal proteins: You can consume any sort of animal proteins, especially red meat and organic or grass-fed meat. Include also ham, beef, bacon, turkey, sausage, pork, game meat, chicken, etc. You can even consume fat on meat and skin on chicken freely.
Fish and shellfish: All sorts of fatty fish are great. That is salmon, mackerel, or herring. Refrain from breading.
Eggs: Use any sorts of eggs, whole/white only: boiled, poached, fried, omelettes, scrambled, and so forth.
High natural trans-fat: Use butter and cream instead of oil or margarine and other saturated fat. Try to make your homemade sauce or dressing to improve taste. Search for local ingredients or prepare it yourself instead of canned products. Likewise, use soybean, sunflower, canola, peanut, flax, coconut, olive, and corn oil.
Fibrous veggies: Include all sorts of fibrous veggies, especially green leaves and veggies that grow above ground. That is cauliflower, broccoli, cabbage, bean sprouts, asparagus, zucchini, eggplant, spinach, mushrooms, cucumber, lettuce, onions, peppers, tomatoes, and so on.
Fruits: Have all kinds of berries, avocado, grape, orange, grapefruit, and so forth. Avoid sweet and high-carbs fruits.
Dairy products: Always select full-fat options like real butter, cream, sour cream, yogurt, and high-fat cheeses. Be aware of regular milk and skim milk because of its sugar content. Stay away from seasoned, sugary, and fat-free food.
Nuts: Add any sorts of nuts, including nut spreads
Drink most of days: Water, coffee, tea
What is Prohibited Foods on Ketogenic Diet?
Sugar and sweeteners: The restriction is all sorts of sugary foods and drinks.
Starch: Include any sorts of starchy veggies, bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli, and so on.
High saturated fat: Use saturated oil and margarine.
Fruits: You can avoid any sweet fruits, such as banana, mango, watermelon, and so forth.
Ketogenic Diet Menu Sample
I have browsed and examined about Ketogenic diet menu. Thus, I made this menu to give you an idea of what low carbs diet is like on daily basis. If you follow on low-carbs diet, or simply look for new menu, here is basic menu for a day.
Option 1: Sandwich with bacon and two poached eggs
Option 2: Keto Omelet with spinach and Cheddar Cheese
Option 3: Spinach and Cheddar Cheese Quiche
Option 1: Green salad with cube ham and cheese
Option 2: Keto Grilled Chicken with Spicy Yellow Sauce and raw veggies
Option 3: Hot Spicy Garlic Shrimp with Celery Grits
Option 1: Pork chops in white cream and stir-fried green beans
Option 2: Grilled salmon with green salad
Option 3: Spinach, Chicken with curry sauce, and bacon salad
Herein I write a short note of my favorite meal recipe. You can combine with other local ingredients on hand.
Keto Black Pepper Chicken
250g boneless and skinless chicken breast
2 tbsp paprika, chopped
Two tsp big onion cut in thin-strip
2 tsp minced garlic
2 tsp sesame oil
3 tbsp olive oil
Black pepper and salt to taste
Preheat oven to 350°F.
Cut chicken into chunks and season with salt and pepper. Prepare sauce by combining all other ingredients.
Add 1/3 of sauce to the bottom of a dish and lay chicken on top of it.
Spread rest of sauce thoroughly over all pieces of chicken. Put in oven for 30-35 minutes.
For finishing, broil the chicken for next 4-5 minutes
I include one source in which I found some Ketogenic diet menu. You can visit Diet Menu . There are various menu and recipe you can try yourself at home using local ingredients on hand. You must love them. Let us have Fun and Happy Keto Cooking!
Side Effects of Ketogenic Diet
There are basic symptoms in first two weeks while your body conform it. You may feel drowsy for a couple of days after diet. It will get worse if you fall sick in early diet. Ensure to support yourself with carbs-free liquids during sickness. Consult your doctor before follow on ketogenic diet, mainly if you must take any prescriptions.
Other reactions may come about if you remain focused on Ketogenic Diet for quite a while. That is kidney stones, high cholesterol level, lack of hydration, constipation, retarded growth or weight gain, bone fractures, headache, fatigue, dizziness, heart palpitations, irritability.
I got video from dr.Josh Axe that maybe help you to more understand the benefits of a ketogenic diet.
More often, negative reactions quickly wear off as your body adjusts and gaining more fat burning. You can reduce it by drinking more liquids and increasing salt intake. Another best choice is to drink some soups at regular intervals. On other hand, drink more glasses of water and put extra salt on your meals. It is because carbs-rich foods may expand water in your body. When you quit eating high-carbs foods, you will lose great amount of water through your kidneys. This can cause dehydration and lack of salt in first week before body has adjusted.