Ketogenic Diet Food List: The Complete Guide You Need
What Is The Ketogenic Diet And What Are Its Benefits?
You may have already heard of ketosis, a metabolic state, where your body goes through to achieve ultimate fat burn. But before reaching ketosis, it will take a certain period of time through the proper diet. A ketogenic diet is the one low in carbs and high in other macronutrients, which is fat and protein.
A ketogenic diet reduces your carb intake, replacing it with protein and fat. Once you have reached ketosis, your body starts burning fat quicker, using this as energy rather than the carbs you stopped taking in. Not only that, but it also turns the fat you consume into ketones. Ketones help give energy to your brain, making you more focused on what you need to do for the day.
Ketogenic diets are very beneficial for those who suffer from high blood sugar and insulin levels, particularly those with diabetes. It has a lot of health benefits that help you lose weight while preventing certain diseases.
The Complete Ketogenic Diet Food List
You will still be able to eat your share of carbs, but not as much as before. You will need to say goodbye to white, refined sugars and grains! But that doesn't mean you will restrict your body off what it needs or wants. Here are the nutritious food (http://www.ruled.me/ketogenic-diet-food-list/) that can replace most of your carbs and put you into ketosis without giving you a hard time with cravings and the like:
1. Coconut Oil
Since you are replacing carbs with fat, it's best to go for the HEALTHY types of fat in order to get a leaner physique. While you may be thinking of fast food, there are actually better choices of fat for ketogenic dieters, with coconut oil being the most popular.
Coconut and olive oil are healthy alternatives than the usual vegetable or cooking oil. They can be used for frying, or as dressing to your salads. We recommend you get organic virgin coconut oil to reap the most health benefits. It's known to help with your cholesterol and is easier to digest.
Coconut oil improves the immune system, fighting fatty acid and promoting your cardiovascular health.
Unlike the usual vegetable or cooking oil, coconut oil turns fat into energy efficiently. It doesn't store in your fat cells, so it's effective for ketogenic dieters, whose main point of reaching ketosis is to burn fat for energy.
Protein is very important, as you won't be able to fully balance your diet without two out of the three macronutrients! These are lower in calories than fat, and will have you feel satiated for longer. Plus, they help recover and build muscles efficiently.
If you are looking for healthy protein low in carbs but with the appropriate amount of fat, grass-fed or organic meat is the best because of its higher fatty acid content.
But before you start eating, make sure to check the calorie and macronutrient content! Some pork may be cured with unnecessary sugars that increase your carb intake.
3. Salmon and Tuna
For those who aren't able to eat pork or beef, wild salmon or tuna are fatty acids rich in omega-3 and omega-6 are great. If you are allergic or not fond of fish, then a fish oil supplement will do.
Not only is salmon or tuna rich in the healthy fatty acids you need, but it can be taken raw and is delicious as well! You can also have smoked salmon with a healthy side of leafy vegetables. It's a great source of specific vitamins and nutrients, such as vitamin B12, vitamin D, and selenium.
Fruits should be consumed sparingly, as they have high sugar and carb content. Avocados are one of the best fruit choices as it consists of more healthy fat than carbs.
Avocados have more potassium than bananas and have a lot of fiber without the high carb content. It can also lower bad cholesterol and has all the healthy fatty acids to keep your heart healthy.
5. Green, Leafy Vegetables
Some vegetables are high in carbs, so the best ones would be those high in nutrients but with a lower carb content than others. These are the dark and leafy greens, so think spinach and kale.
Spinach and kale aren't only rich in iron and calcium, but they can be converted into vitamin A, helping your immune system. It's also a low-calorie choice for those looking to lose weight while burning fat.
6. FULL-FAT MILK OR WHIPPING CREAM
If you are losing weight, you may be using low-fat or skimmed milk as your regular choice for coffee. But if you want to reach ketosis, you should opt for FULL FAT milk to avoid the unwanted carbohydrates. Don't worry, you'll still reap the benefits that milk will have, such as calcium. It also helps your cardiovascular health.
If you want to add something sweet to your coffee without the high carb content, then go for heavy whipping cream or full fat milk. While it's calorie dense, it's rich in fat with the sweet creaminess you crave for.
We love nuts and seeds because of its high fat content. They also have an adequate amount of protein for those building muscles. But not all nuts are good. We recommend those that are roasted for no anti-nutrients, such as almonds.
Walnuts are the best since they have lower carb content compared to any other kind of nuts.
Because walnuts have a lot of omega-6 fatty acids, it's best to eat in moderation. A handful a day, or when craving, is a good amount.
8. WATER, TEA, COFFEE
Your choices in what you want to drink are a bit limited, as almost all types of beverages other than water are filled with sugars and carbs.
Since ketogenic diets have a diuretic effect, you may end up being dehydrated most of the time, especially if you have just begun! This means you'll need to take in more ketogenic-friendly beverages to stay healthy and hydrated.
Water is the most recommended choice, and we advise you to take in more than just eight glasses a day. If you want something other than water, then tea or coffee are good alternatives. But water should also be a major part of your liquid intake.
There are flavor packets you can mix into water that are low in carbs, but again, be careful with the added sugars and carbs!
If you want to reach ketosis to reap the many benefits it has, then a ketogenic diet is very important. This will ensure that you are eating healthy while following your diet without feeling restricted. Hopefully, this ketogenic diet food list will help you become more knowledgeable on what you need to eat in order to reach ketosis and burn fat efficiently.
Not to worry, as many of these food is nutritious, delicious, and can be found in your local grocery or farmer's market. So what are you waiting for? Start planning your meals and make that grocery list for your ketogenic diet today!
We hope you enjoyed the article! If you have any more suggestions or thoughts on this ketogenic diet food list, then do comment down below. We would love to hear what you have to think.