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The Best Ketogenic Diet Food List: The Essential Guide to Keto-Friendly Foods

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The Best Ketogenic Diet Food List: The Essential Guide to Keto-Friendly Foods
Image Source: Pexels

The ketogenic diet is a medical eating plan that is widely used to treat epilepsy in children. It’s also used by people who want to lose weight, those who want to cut down on the amount of sugar they eat, or as a way to manage type 2 diabetes. While the diet isn’t recommended for children with chicken pox or who have tooth decay, it is beneficial for kids with epilepsy.

The ketogenic diet reduces the frequency of seizures and gives your body new mechanisms for energy production. This reduces the likelihood of you having seizures again once the attack has ended. In this article, we will explain what ketosis is, how it works, foods that help induce it and some risks that come with it. We will also give you tips on how to get started and maintain the ketogenic eating plan.

What is ketosis?

Ketosis is an important metabolic state that your body enters when you drastically reduce carbs. It’s a natural metabolic state that occurs when your body shifts from using glucose as its primary energy source to using fatty acids and ketones for fuel. This change is called “ketosis.” Ketosis occurs when your body uses fats for energy, instead of glucose, so you don’t get the “keto flu” with a ketogenic diet.

When you eat a low-carb diet, your body produces extra insulin, a hormone that lets glucose enter your cells. This causes your blood sugar, or blood glucose, to drop and prompts your body to produce the ketone bodies acetoacetate and beta-hydroxybutyrate.

How does ketosis work?

When you cut carbs and eat a lot more fat, your body switches to burning fatty acids for energy instead of glucose. When this happens, your liver creates molecules called ketones, which are used by your cells as an energy source. The liver also releases molecules called free fatty acids (FFAs) that get into your cells and also have a metabolic effect.

Some people report feeling a little foggy or “off” while they’re in ketosis because your body is using fat for energy. This has nothing to do with the diet and is just your body’s way of getting the extra energy it needs. You may also feel a bit nauseated if you’re sick and your body can’t produce enough insulin to get glucose into your cells.

Tips for Newbies on the Keto Diet

The ketogenic diet is a strict eating plan that eliminates most carbs. For this reason, most people who start it will feel hungry, weak, and dizzy. You can combat these side effects by drinking electrolyte water, eating high-protein snacks like eggs, nuts, and cottage cheese, taking exogenous ketone supplements, and getting enough salt and magnesium in your diet.

If you’re not sure whether the ketogenic diet is right for you, consult your doctor or dietitian first. They’ll be able to help you choose the best diet for your health and fitness goals while providing guidance on whether the diet might cause problems for those with your particular health challenges.

Best Keto Diet recipes

Below are keto diet recipe guides, complete with coconut-based recipes so you don’t have to give up your favorite foods.-

  • Coconut Flour Pancakes: These pancakes are gluten-free, fat-free, and low in net carbs. And, they taste just like regular pancakes!
  • Coconut Flour Waffles: A low-carb and gluten-free option for waffles that’s also high in fiber and helps you feel fuller for longer.
  • Coconut Oil Chicken Korma: You’ll love this rich Indian curry that’s also a great source of healthy fats.
  • Low-Carb Coconut Flour Crackers: These crunchy crackers are a great snack for dipping. They’re also high in fiber, making them a perfect keto food.
  • Coconut Flour Donut Holes: These donut holes are low in net carbs and will make you feel full. They’re also sugar-free, gluten-free, and contain probiotics, which help with digestion.
  • Coconut Flour Pancakes: These pancakes are gluten-free, fat-free, and low in net carbs. And, they taste just like regular pancakes!
  • Coconut Flour Waffles: A low-carb and gluten-free option for waffles that’s also high in fiber and helps you feel fuller for longer.
  • Coconut Oil Chicken Korma: You’ll love this rich Indian curry that’s also a great source of healthy fats.
  • Low-Carb Coconut Flour Crackers: These crunchy crackers are a great snack for dipping. They’re also high in fiber, making them a perfect keto food.
  • Coconut Flour Donut Holes: These donut holes are low in net carbs and will make you feel full. They’re also sugar-free, gluten-free, and contain probiotics, which help with digestion.

What to drink while on the ketogenic diet

Water and low-calorie, low-carb beverages are your best bet when it comes to staying hydrated and avoiding unnecessary calories. While you can have regular soda, you may want to try something with fewer carbs. Powders made with natural ingredients, such as green tea, are a good alternative. Avoid heavily sweetened drinks, as they can quickly add up to a calorie count that could lead to weight gain.

Tips for Staying in Ketosis While on the Keto Diet

  • Eat low-carb, high-fat foods – This is the best way to avoid getting off the diet throughout the day.
  • Track your macros – You may want to keep a journal or use a food tracking app to help you stay within your macro count.
  • Exercise – Exercising helps you burn extra calories, keep your metabolism high, and reduce stress.
  • Get enough sleep – Not getting enough sleep can lead to weight loss stalls.- Maintain a healthy body weight – If you’re underweight or overweight, you’ll have a harder time keeping your ketosis up while on the diet.
  • Get enough salt in your diet – This mineral is vital for energy production, fluid balance, and muscle function, among other functions.

Summary

The ketogenic diet is a low-carb, high-fat eating plan, usually followed for epilepsy treatment or to treat certain metabolic diseases. It’s best for people who want to lose weight, follow a low-carb diet, or those who want to give their bodies new metabolic pathways for energy production.

These tips will help you stay in ketosis while on the diet: Eat low-carb, high-fat foods and avoid heavily sweetened drinks. Track your macros and take supplements daily. Exercise and maintain a healthy body weight. Get enough salt in your diet and get enough sleep.

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