Foods For Ketogenic Diet – Should You Be Doing It?

With so many diets and myths out there, how do you know which ones work and which ones don’t? You have probably heard of these popular ones over the years. The South Beach Diet, Atkins Diet, Weight Watchers Diet, Mediterranean Diet, and many more. What are the best foods for Ketogenic Diet, and should you be doing it is a great question.

The one that I hear most people talk about is the Ketogenic Diet. Keto took over Atkins as far as popularity goes. You might be wondering, What Is The Keto Diet About? If it doesn’t sound familiar, it’s known to some as the low-carb diet.

I want to explain the diet and what foods you should be eating on this diet. This is a diet there has been a lot of research on, and many fitness professionals have tried.

I have read many nutritionist articles about this diet and seen people on TV reviewing it. I have some close friends and clients that have personally tried this diet.

This makes it easier to have a good opinion on what to believe when it comes to the Keto diet and whether you should try it or not.

Before I get into the Keto diet, I must first say something important to note if you have Diabetes.

Even though this diet can help people with type 1 diabetes, experts have said the keto diet might be risky. The big reason for this is the Keto diet can lower your blood sugar levels to a deficient level.

Suppose you don’t have diabetes but are wondering what this means. People with diabetes are insulin-dependent. This is when the pancreas stops making insulin and must receive an insulin shot. Insulin is the key to allowing glucose to enter the body’s cells, so this diet is obviously deficient when it comes to glucose.

WHAT IS THE KETOGENIC DIET

The Keto diet is high healthy fat and low carbohydrate diet.

This diet is similar to the other popular diet called Atkins. Keto is not the same as Atkins because of the protein amounts you are allowed to take.

With Atkins, there is no limit, although with the Keto diet, you should have around 20% of your daily calories in protein.

The Keto diet aims to force your body into a metabolic state by consuming low carbs.

Metabolic is when the breakdown of food is transformed into energy.

Ketosis is a natural process the body goes into and helps us survive when the food we consume is low. When this is happening, your body produces Ketones from the fats in your liver.

This, in simpler terms, basically means when your body is consuming high fats and no carbohydrates, it will begin to burn these Ketones.

When you have good Ketone levels, they offer great weight loss benefits.

If you were to do the opposite and consume lots of carbs, your body would produce glucose. Your body will then use this glucose as the main source of energy.

So what does this do to the fats?

This means your fats will not be used and just stored, but that alone doesn’t sound too great. This is why people do the Keto diet, to get at the fats and get into Ketosis.

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THE ADVANTAGES AND DISADVANTAGES OF THE KETOGENIC DIET

ADVANTAGES

• The number 1 reason people are trying the keto diet is to lose weight. When your body goes into Ketosis, it goes into a fat-burning mode, leading to weight loss. Cutting Carbohydrates causes your body to store less water, which can give you a lower number on the scale. Ketones help you control the hormone that makes you hungry while boosting cholecystokinin, the hormone that keeps you feeling full.
• Another advantage is lower cholesterol levels, studies have shown. Your good cholesterol, called HDL, is increased while your bad cholesterol LDL is decreased. When you are eating fat, you increase the blood levels of HDL, which lowers the risk of heart disease. Eating low Carb can decrease the number of particles in the bloodstream.
• A boost in energy levels is another big reason people try the Keto diet. Have you ever felt tired and sluggish after a high-carb meal? This is because of the drop in blood sugars and the insulin spike. Fat, however, helps you avoid crashes and gives you steady energy. Your brain’s preferred energy source is ketones; a high keto diet will give you the feeling of being more mentally energized and alert.

DISADVANTAGES

• The transition process can be tough in the first week or two. It may take a little while to adjust, and you may feel a bit uncomfortable. Some people describe their first weeks as “Keto Flu.” You start getting headaches, nausea, and fatigue. This is because most of being dehydrated from eating no carbs.
• Eating with friends and family can be tough since you must be strict. There can be some hidden carbs on the menu, so you must research. That birthday, wedding, or graduation party can be tough because you will have to limit your alcohol to 1 or 2 low-carb drinks. You can find some keto-friendly alcoholic drinks.
• Losing muscle mass can be another disadvantage. Although if your primary goal is weight loss, it may be worth it. This is because you are eating much more fats than protein.

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THE DIFFERENT KETOGENIC DIET TYPES 

• Standard Ketogenic Diet (SKD) This is the most common Keto diet that most people know of. This is the low carb, high fat, and moderate Protein Keto diet. This is probably best for you if you want to lose weight the fastest and don’t do crazy intense activities.
• Targeted Ketogenic Diet (TKD) With TKD, you eat like the standard Keto diet but are eating carbohydrates right before your workout only. All other times stick strictly to the SKD. I prefer this one because it doesn’t mess with Ketosis too much and gives you the energy to work out and lift heavy.
• Cyclical Ketogenic Diet (CKD) Bodybuilders and athletes usually do this form of Keto. This Keto form usually has 1 day during the week you will Carb up, meaning eat lots of Carbohydrates.

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HOW LONG SHOULD YOU DO THE KETOGENIC DIET FOR

I think you should stay on the Keto diet for at least three months if you decide the diet is right for you.

This will allow your body to adjust fully to the fuel source fat you are using.

Keep in mind, like any diet; it will take at least a week for your body and mind to adjust. If you are wondering if you are even in Ketosis during this time, there are ways to tell.

You can tell from blood or urine strips. Although I don’t think you need to do this, and it’s not really worth it. The Blood strips can be expensive, and the urine strips are really not that accurate.

There are ways to tell on your own if you have reached Ketosis naturally.

Keto is a diuretic, meaning you have to pee more and probably notice this the first week. Your body loses glycogen(Carbs) which is 3 to 4 parts water.

You will also probably notice a dry mouth because you will be urinating more, which gives you a dry mouth…KEEP HYDRATED! You also may notice more energy levels once you reach Ketosis.

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KETOGENIC DIET-FRIENDLY FOODS

• MEAT AND POULTRY are a staple for the keto diet because they contain no Carbohydrates. They are also high in protein and minerals. If you can afford it, I recommend grass-fed meat because animals that eat grass produce meat with better health benefits like higher Omega 3’s.
• EGGS are the highest biological value protein source for food. I have explained this in a few other articles. Eggs are one of the healthier foods on the planet and quite affordable. I’m big on getting caged-free eggs and spending the extra dollar or two. Eating the yolk is also important because most of the nutrients are found there. I do a 3-to-1 ratio because too much yolk can increase cholesterol. So three egg whites and one egg yolk.
• AVOCADOS have studies showing big decreases in bad cholesterol and increases in good. They are very high in Potassium and Fiber, with only 2 grams of net carbs.
• SEAFOOD is very Keto friendly and extremely healthy. Salmon is basically Carb free and extremely high in Vitamins and Omegas. You do have to research Seafood because some sources are high in carbs, like mussels and clams.
• VEGETABLES that are low in carbs and great keto diet foods because they are very affordable. Most vegetables contain low carbs but look for starchy ones like Yams, Beets, or Potatoes.
• NUTS AND SEEDS are often overlooked. However, these foods can be an important part of the diet, providing essential nutrients and fat. Nuts and seeds are a good source of healthy fats, which are necessary for the body to function properly. In addition, they contain essential vitamins and minerals, including magnesium, potassium, and zinc. They are also a good source of protein and fiber. Including nuts and seeds in your diet can help you reach your macros while providing your body with important nutrients.
• PLAIN GREEK YOGURT is a good choice for the keto diet. It’s a low-carbohydrate food high in protein and healthy fats. Plain greek yogurt also contains beneficial probiotics that can help improve gut health. This is an easy way to add more protein to your diet and can be used in various recipes. Plain greek yogurt is a versatile and nutritious addition to the keto diet.
• OLIVE OIL is a great keto-friendly option. Olive oil is high in healthy monounsaturated fats and low in unhealthy saturated fats. Olive oil also contains a compound called oleocanthal, which has anti-inflammatory properties. In addition, olive oil is a good source of antioxidants. These properties make olive oil a great choice for keto diets.

KETO FRIENDLY DRINKS

A variety of keto-friendly drinks are available to help you stay hydrated and keto-friendly while still getting the nutrients your body needs. Water is always the best option and can be flavored with keto-friendly options like lemon or lime. Other options include unsweetened almond milk, coconut water, and bone broth. You can also find keto-friendly sports drinks, a great option for replenishing electrolytes after a workout.

Some keto dieters also enjoy bulletproof coffee blended with grass-fed butter, ghee, and MCT oil. This drink can help increase energy levels and help you feel fuller longer. There are also several keto-friendly alcoholic drinks, such as dry wine, light beer, and vodka with soda water. However, limiting alcohol consumption on the keto diet is important as it can quickly lead to weight gain.

HOW TO KEEP TRACK OF YOUR LOW-CARB KETO DIET

You should pay attention to net carbs, which are found in food items such as fruits, vegetables, dairy, and nuts. Net carbs are not found in meat, fish, eggs, oils, and fats. To calculate the net carbs in a food item, subtract the fiber from the total carb content. For example, if a food item has 20 grams of total carbs and 10 grams of fiber, the net carb count would be 10 grams. Net carbs are an important part of the keto diet because they help keep your body in ketosis, which burns fat for energy instead of carbohydrates. To reach and maintain ketosis, you must eat a diet low in net carbs.

Low carb is one of the pillars of the keto diet, and for a good reason.

Maintaining low carb intake is crucial to the success of the keto diet. When carb levels are low, the body is forced to burn stored fat for energy. This process, known as ketosis, can lead to significant weight loss and other health benefits. However, if carb intake is too high, the body will revert to burning glucose for energy. This can make it difficult to lose weight and achieve health benefits. Therefore, low carb intake is essential to maintain the keto diet to experience its full benefits.

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FINAL WORD

A ketogenic diet is a high-fat, moderate protein, and low-carbohydrate way of eating. The main goal of a keto diet is to force your body to burn more fat for fuel instead of carbohydrates. When you restrict carbs, your body doesn’t have access to its preferred fuel source, so it turns to burn fat for energy. This process, known as ketosis, can lead to weight loss and other health benefits.

While there are many different ways to follow a keto diet, certain foods are staples of the keto dieter’s grocery list. These include high-fat meats like bacon and steak and highly- nutritious vegetables like leafy greens and cruciferous veggies. For those who want to increase their fat intake, oils like coconut oil and avocado oil are excellent choices. And, of course, no keto diet would be complete without plenty of eggs! Net carbs/day on a ketogenic diet.

By following a ketogenic diet and getting enough net carbs, you can help improve your overall health and reach your weight loss goals.

WILL YOU TRY THE KETO DIET?

If you never knew the Keto diet, I hope this cleared it up for you.

It’s always a good idea to meet with a dietitian or doctor if you are switching up diets and unsure.

The most important thing, though, is to listen to your own body to see how you feel and your energy levels.

To sum it all up with the most important steps if you want to achieve Ketosis…

1. Restrict your Carbohydrates and protein levels
2. Feed your body with enough healthy fats
3. Drink plenty of water
4. Workout!

Please let me know in the comments if you are going to give it a try or have tried it before.

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“You don’t have to be great to start, but you have to start to be great.”

-Zig Ziglar

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