The ketogenic diet. Maybe you’ve heard about it, maybe not, but luckily we are here to make things simple. So, basically the ketogenic diet plan food list focuses on replacing carbs with fats, which puts your body into a metabolic state called ketosis.
When this occurs, your body becomes extremely efficient at burning fat to gain energy. It also turns the fat into ketones in the liver which supply energy for the brain.
This means that the keto diet plan food list has a lot of health benefits. Some of them include massive reductions in blood sugar and insulin levels, benefits against diabetes, cancer, epilepsy and Alzheimer’s.
Over 20 studies prove that the ketogenic diet plan food list can help you lose weight and improve your health. Not only that, but having a precise list of what to eat will help you maintain a healthy lifestyle, focus on your goal (weight loss) and just live a better life.
So this is how the ketogenic diet plan food list can change your life:
What to avoid?
- Sugary foods – soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches – wheat-based products, rice, pasta, cereal, etc.
- Fruit – all fruit except small portions of berries, for example strawberries.
- Beans or legumes 0 peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers – potatoes, sweet potatoes, carrots, parsnips, etc.
- Low fat or diet products – because they are high in carbs or higly processed.
- Condiments or sauces – because they contain sugar and unhealthy fat.
- Unhealthy fat – mayonnaise, processed vegetable oils, etc.
- Alcohol – because of the carbs, a lot of alcoholic drinks can throw you out of ketosis.
- Sugar-free diet foods – they’re high in sugar alcohols, which in some cases, can affect ketone levels and plus they tend to be highly processed.
What to eat?
- Meat – red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish – samon, trout, tuna, mackerel.
- Eggs – whole omega 3 eggs.
- Butter and cream – grass fed, when possible
- Cheese – unprocessed (cheddar, goat, cream, blue or mozzarella)
- Nuts and seeds – almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- Healthy oils – primarily extra virgin olive oil, coconut oil and avocado oil.
- Avocados – whole avocados or freshly made quacamole.
- Low carb vegetables – tomatoes, onions, peppers, most green veggies.
- Condiments – salt, pepper and various healthy herbs and spices.
Healthy snacks to fuel up:
- 90% dark chocolate
- Low carb milk shake with almond milk, cocoa powder and nut butter
- Full fat yogurt mixed with nut butter and cocoa powder
- Strawberries and cream
- Celery with salsa and guacamole
- Small portions of leftovers