Keto diet is a very famous and unfair reputation right now. Dozens of studies on weight loss show that low-quantity carbo, moderate amounts of protein and relatively high amounts of nutrients in this nutritional method makes it easy to lose weight quickly. We want to give you some details about this diet and show you how to integrate into your diet for the best results.
Good news if you are having trouble creating a ketogenic diet list! I’ve listed what you need to know and appropriate nutrients to eat ketogenic for you.
Basic Principles and Recommendations on the Ketogenic Diet
1. You do not have to eat specific foods with certain foods on a ketogenic diet. You can consume the desired foods together.
2. You do not have to give up salt.
3. You cannot consistently follow this diet because it is an unbalanced diet.
4. Although there are no calorie restrictions on this diet, you should not exceed 5000 calories per day because you cannot get results.
If you’re having trouble eating bread, you can try low-carb bread recipes, which are available in different sources.
Fat is the main factor that makes ketogenic nutrition satisfactory. You can increase your fat consumption by cooking your meals with oil, preparing greasy sauces, adding greasy flavors such as cheese or avocado to your recipes.
Breakfast is the perfect meal for your ketogenic diet. Because almost all of us like to eat eggs.
Another option is to drink only a cup of coffee for breakfast. When you are on a low carb and high fat – keto diet, you may need to eat breakfast as you will not feel hungry.
One of the most common mistakes we make during our diet is to fall into the trap of “low-carb” products that are sold as readily available. Remember, an effective ketogenic diet should be based on real foods.
Appropriate Foods for Ketogenic Diet – What to eat in the ketogenic diet?
Meat: Red meat, steak, veal ham, sausage, chicken and turkey
Oily fish: salmon, trout, and tuna
Eggs: All eggs or omega-3 fatty acids
Butter and cream
Cheese: Caesar, goat, cream
Nuts and seeds: Almond, walnut, flaxseed, chia seed and etc.
Healthy oils such as extra virgin olive oil, butter, and avocado oil
Vegetables with low carbohydrates: Green vegetables, tomatoes, onions, peppers and so on.
Leafy greens; parsley, lettuce, mint, arugula,
Coconut and coconut oil
Low carb sweeteners
Foods to Avoid on the Ketogenic Nutrition – What You Cannot Eat on the Keto Diet?
You should avoid unhealthy snacks such as potato chips, pretzels, and crackers and fruits, except for lemons, limes, and berries. Other foods to avoid are as follow;
Sugary foods: Soda, juice, smoothie, cake, ice cream, candies and etc.
Cereals or starches: Wheat-based products, rice, pasta, cereals, etc.
Beans and legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables: Potatoes, sweet potatoes
Alcohol and sweet drinks
Cereals (wheat, corn, rice, grain)
Sugar (honey, maple syrups)
Unhealthy fats (mayonnaise, processed vegetable oils)
Sugar-free diet foods
Beans, peas, and lentils
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