The keto diet basically comprises of a diet with large amount
of fat, moderate amount of protein and low amount of carbohydrates.
The reduced amount of carbohydrate and more amount of fat in the diet, forces the body into the state of ketosis.
Carbohydrates are the basic source of glucose which acts as a fuel to the body
whereas fats are metabolized into ketones which acts as an substitute. The
body of a person on a keto diet is forced to metabolize fats more and use ketone as the major source of energy and
the body is pushed into efficient fat burning phase promoting visible weight
loss.
A keto diet reduces the blood sugar and insulin levels and
hence, is proven to have a number of health benefits.
However, the diet needs to be followed in moderation or
otherwise the ketone levels may reach toxic range and may cause ketoacidosis
Foods allowed :
- Strong emphasis on fats at each meal and snack to meet the high-fat requirement. Cocoa butter, lard, poultry fat, and most plant fats (olive, palm, coconut oil) are allowed, as well as foods high in fat, such as avocado, coconut meat, certain nuts (macadamia, walnuts, almonds, pecans), and seeds (sunflower, pumpkin, sesame, hemp, flax).
- Some dairy foods may be allowed. Although dairy can be a significant source of fat, some are high in natural lactose sugar such as cream, ice cream, and full-fat milk so they are restricted. However, butter and hard cheeses may be allowed because of the lower lactose content.
- Protein stays moderate.
- Most non-starchy vegetables are included
- Certain fruits in small portions like berries.
- Other: Dark chocolate (90% or higher cocoa solids), cocoa powder, unsweetened coffee and tea, unsweetened vinegars and mustards, herbs, and spices.
Foods not allowed:
- All whole and refined grains and flour products, added and natural sugars in food and beverages, starchy vegetables like potatoes, corn, and winter squash.
- Fruits other than from the allowed list, unless factored into designated carbohydrate restriction. All fruit juices.
- Legumes including beans, lentils, and peanuts.
- Curb full carbohydrate wines and beer, and drinks with added sweeteners (cocktails, mixers with syrups and juice, flavored alcohols).
Comments
Post a Comment