Nowadays, the keto diet is a familiar name to us. Usually, this diet goes by several names like the keto diet, keto, or sometimes Low carb diet. In today’s article, we will talk about the keto diet food list.
The keto diet is a diet low in carbohydrates and very high in fat. Usually, it treats specific pathologies, the best known of which is epilepsy in children.
In addition to having benefits for specific pathologies, this fashionable diet could also help to lose weight. We discuss for you the principle of this diet and its positive and negative aspects.
The idea comes from returning to the primitive hunter-gatherer diet adapted to our bodies for hundreds of thousands of years. In nature, animals are never obese, except those who are fed by humans. Humans are the only animals to suffer from obesity.
It would have beneficial effects on autism, epilepsy, diabetes (inevitably and more sugar), cancers (cancer cells feed on sugar, it seems), depression, etc. Let’s know about the keto diet food list. It may help to continue our diet and maintain nutrition.
The keto diet food list
This diet is not so much about calories but the sugar content of the food. Sugar is an energy that the body needs to function. If we do not give him enough, he will draw his strength from the fats, which will be the new energy source. That is what is called the state of ketosis.
The principle of the classic ketogenic diet consists of a high fat (75%), moderate protein (20%), and low carbohydrate (5%) intake.
Ideally, more emphasis should be placed on vegetable fats using oils such as olive and sunflower oils rich in omega six and rapeseed, walnuts, soybeans, and flax rich in omega 3.
Oilseeds are also very high in “good” fats. Therefore, several times a day, it is possible to consume a handful of almonds, hazelnuts, sesame seeds, walnuts, cashews, pecans or Brazil nuts, macadamia pistachios. Also seeds of sunflower, flax, rapeseed, sesame, and pine nuts.
Regarding animal fats, you should increase your consumption of dairy products, cheeses, sour cream, etc. But you can also meat, fish, and eggs.
In keto diet food list you can keepMeat, chicken, all kinds of fish, eggs, butter, cheese, yogurt, nuts, healthy oils such as olive oil, coconut oil, sunflower oil, any red-green vegetable, spinach, tomato’s, zucchini, clarified butter, broccoli, cabbage, cauliflower, gourd, all kinds Spices, fruits include olives, avocados, strawberries, lemons, etc.
What does a day of keto diet food list look like?
- Green tea without sugars
- Natural yogurt
- Scrambled egg with cheese
- A tomato with vinaigrette
- One piece of salmon fish
- Salad with green veggies
A handful of almonds
One cup of herbal tea without sugar
Half an avocado
A fillet of turkey and green beans with garlic
Small Swiss nature
A square of dark chocolate (optional)
What could we keep in keto diet food list?
List of Allowed Foods of the Classic Keto Diet:
- Low-carb vegetables
- Natural vegetable oils
- List of foods to eat moderately
- Dairy products except for milk
- Red fruits
What does insulin do during keto?
Insulin is a hormone secreted by the pancreas that helps regulate the level of sugar in the blood by lowering it. Here you describe what hyperglycemia (too much sugar in the blood) is, chronic hyperglycemia being diabetes.
When we are hungry, we naturally go for fast sugars, a cereal bar, a piece of chocolate. These sugars will enter very quickly, be ingested, and pass into the blood. That is very satisfying because the energy demand is immediately met.
The pancreas then makes insulin to respond to and lower this sugar in the blood. As the sugar dose comes suddenly, it gives a high amount of insulin, which quickly reduces this sugar in the blood.
But the insulin dose is so essential that quickly there is not enough sugar in the blood, and then you feel starving. Sweet foods make you hungry. I had noticed this with the lovely breakfasts! The savory stalls you much better until lunch.
By dint of stimulating the pancreas in this way, it gets tired, and when it no longer works, type 2 diabetes appears, and people have to treat themselves by pricking themselves with insulin.
We immediately see the interest of a diet low in sugars, at least less quickly at first.
Insulin and storage
When there is a lot of sugar entering the body, insulin also helps store this unused energy by converting it into fat. And that. Direct to fill our fat cells.
Conversely, in the absence of insulin, the body will naturally degrade the fats to seek the body’s energy.
We can see there, the interest of a diet low in sugar, even slow.
This article will be modified as and when my discoveries and my research. I will talk to you about the Keto diet in a more concrete way soon in another article.
Which food you should avoid during keto diet?
- sugars, white, red, muscovado, and others
- honey, jams
- the sweets,
Also, slow sugars are the sugars that are not sweet to the taste and are cereals, legumes, fruits, and certain vegetables. It is, therefore, necessary to remove from its nutrition:
- Wheat or cereal-based products: bread, pasta, semolina, etc.
- Legumes: dried beans, lentils, chickpeas, quinoa, etc.
- Fruits except for red fruits in small quantities and lemon
- Vegetables are other than green vegetables, especially root vegetables, containing a lot of sugar: beets, carrots, potatoes, etc.
This diet’s idea is not to exceed 20 to 40 g of carbohydrate per day in general if you want to eliminate from its food a certain number of foods, those mentioned above, and quantify the contributions in the rest of its diet.
Comparison with the most famous diet
There are thousands of them, and here is the comparison between the most famous diet and the keto diet.
The hypocaloric diet is the best known for losing weight: it reduces the ratio of calories ingested compared to the percentage of calories expended. It forces the body to get the necessary energy from the stocks. That is to say. It empties the fat cells. It is well known to make that after this mode one regains the lost weight and even more!
Because the body adapts to the number of calories supplied, the metabolism drops, and we consume fewer and fewer calories. At a certain point, the body no longer loses weight at all. We are starving, and crack because it is not sustainable. So, we put back a “normal” ratio and hope we take everything back.
And yet there are still so many people who are suffering from this illogical diet.Dr. Fung, you can find them on YouTube. It clearly explains with supporting studies on hundreds of cases why the low-calorie diet doesn’t work.
What is the principle of this diet?
Our dietary requirements to date consist of protein, fat, and carbohydrate, with an average of 11 to 15% protein, 30 to 35% fat, and 40 to 55% carbohydrate.
The ketogenic diet imposes a whole different distribution with protein requirements rising to 20% and a real difference between carbohydrates and fats.
Carbohydrates would drop to 10% and fat to 70% on average. The basic principle is to decrease the body’s glycogen stores to produce ketone bodies via ketogenesis, a metabolic reaction of the body.
This reaction is set in motion when the body can no longer use its glucose stores to produce the energy it needs. Ketone bodies then supply energy.
What are the benefits of a ketogenic diet?
Losing weight by eating almost all fat is hard to believe, and yet the ketogenic diet, as discussed above, forces the body to draw energy from fat stores through ketosis. The simple act of moving the body to destock allows some people to lose a lot of weight in a short time.
However, we must be vigilant about the rebound effect. As soon as the carbohydrates are reintroduced: starches, fruits, and vegetables, weight gain can be sudden, rapid, and even more critical than at the start. Cognitive restriction leads to addictive behaviors and induces the yoyos effects of weight loss and gain following restrictive diets.
According to some studies, the ketogenic diet would allow better insulin sensitivity regulation and, therefore, better stability of blood sugar levels, which would improve the results of type 2 diabetes. But it is important to note that some people with diabetes on treatment need a certain amount of glucose per day. Without follow-up, they could worsen their diabetes and have more or less severe hypoglycaemic attacks.
A ketogenic diet has been shown to decrease the progression of cancer cells. Knowing that these cells feed on glucose to survive, the ketogenic diet could help limit cancer cells’ progression by depriving them of their primary energy source.
However, to date, there are no reliable studies on this subject.
Epilepsy in children
Finally, many reliable studies have shown the ketogenic diet’s effectiveness in improving epilepsy in children. But less so in adults.
Limit your carbohydrate intake
We are limiting starchy foods (pasta, rice, semolina, potatoes, white bread, wholemeal bread) and legumes (lentils, chickpeas, split peas, red beans, flageolets.
All intake of simple sugars (sweets, pastries, chocolate, etc.) must be limited as much as possible.
Finally, to reduce your sugars intake. You should also consume as little fruit as possible and choose vegetables low in carbohydrates.
Do not underestimate your protein intake?
You have to consume at least one serving of meat, fish, or eggs for lunch and dinner. It is also possible to add it to breakfast.
What are the risks of this ketogenic diet?
Potassium and magnesium are found in large quantities in starchy foods. Fruits and vegetables are rich in vitamins C, B, and fiber.
Not consuming starchy foods and fruits and vegetables can induce specific vitamin and mineral deficiencies.
The ketogenic diet can also disrupt transit and cause constipation due to lower fiber intake.
The ketogenic diet encourages you to increase your intake of vegetable and animal fats. These materials being very rich in saturated fatty acids, there is a risk of developing hypercholesterolemia and hepatic steatosis; in other words: fatty liver.
To date, the ketogenic diet is very interesting for specific pathologies and to initiate weight loss. Nevertheless, it can prove to be dangerous in certain situations.
Therefore, it requires follow-up with a dietitian or a nutritionist to check its biological constants regularly throughout the key diet food list.
FAQ of keto diet food list
- What are keto foods?
Foods permitted in significant amounts on the ketogenic diet are:
- Vegetal oils.
- Vinegar, etc
- What fruit we can eat in keto diet?
Fruits like strawberries and blueberries. This has low sugar content, are perfectly suited to this diet as long as the amount assimilated remains moderate. Since fat is of great importance in the ketogenic diet, it is essential to ensure its fat.
- What Kind of Alcohol for Diabetes?
Preferably choose a drink low in alcohol and sugar (dry sherry, red wine, dry white wine, etc.). Drinks with high alcohol and little sugar levels lower blood sugar quickly. Especially if you have eaten little or nothing.