Keto diet or ketogenic diet is a new ongoing nutrition trend getting popular among people who are getting more conscious about their weight. Being a macro-nutrient-based and a low-carb diet it is gaining popularity for weight loss.
The Keto diet focuses on high fat, medium protein, and low carbs. Taking carbs in keto diet is dramatically reduced and is replacing with healthy fats as and thus the body undergoes ketosis which leads to weight loss. Ketosis is a state when the body utilizes fat and protein for the supply of energy in the body in place of carbohydrates (a ready energy source). In it, 70% calories come from fat, 20% from proteins, and only 10% from carbohydrates.
There are different types of ketogenic diet including –
- Standard Ketogenic Diet: This is a typical keto diet generally practiced and advocates calories supply 70 % from fats, 20% from proteins, and 10% from carbs.
- Cyclic Ketogenic Diet: This is a cycle of high and low carb re-feeding, involving 5 days of low-carb keto diet days and 2 normal high carb diet days.
- Targeted Ketogenic Diet: This is a workout-targeted keto diet that allows the inclusion of carbs around workouts.
- High Protein Ketogenic Diet: This is quite similar to a standard ketogenic diet, but differs in the ratio i.e. 60% fat, 35% protein, and 5% carbohydrate.
15 foods that you must include in your ketogenic diet –
- Broccoli–It provides 6.64 g carbs per 100 g and is high in fiber & proteins that keep you fuller for longer.
- Cucumber –It provides 11 g carbs per 100 g, also greatly limits your other carb intakes, keeping you fuller.
- Egg plants–It provides 5.88 g carbs per 100 g and is loaded with fiber, vitamins & minerals.
- Tomato– It provides 3.89 g carbs per 100 g and high on fiber & other nutrients makes them fit for super keto food.
- Turnip– It provides 3.39 g carbs per 100 g and high in Vitamin C, they also satisfy cravings for potatoes.
- Cabbage– It provides 6 g carbs per 100 g and loaded with vitamins & minerals makes them perfect keto food.
- Salmon– It provides 0% carbs per 100 g, but being a fatty fish is a good source of healthy fats and protein.
- Eggs– It provides 1.1 g carbs per 100 g, higher protein & fat (in yolk) makes them suitable for keto food list.
- Spinach– It provides 3.6 g carbs per 100 g and is loaded with vitamins & minerals makes them keto friendly.
- Mushroom– Low in carbs (3.3 g carbs per 100 g) moderate in fiber & high in minerals makes them excellent keto food.
- Chicken– It provides 0% carbs per 100 g but is a good source of healthy proteins & fats.
- Ghee/Butter– It provides 0% carbs and is a healthy source of fats for cooking.
- Cheese– It provides 1.3 g of carbs and is an excellent source of healthy fats and protein. Goat cheese, blue cheese, cream cheese, parmesan cheese are good to include.
- Coconut oil– It contains saturated fats, mostly MCTs which promotes fat burning and thus makes it an excellent fat source in keto diet.
- Flax seeds–It provides 9 gms carbs per 100 g. Flax milk is a low-carb milk alternative.
Besides being an effective dietary pattern for weight loss, keto diet also improves your cholesterol levels resulting in healthier heart health, cures acne, reduces cancer risk, etc.