Unsweetened Coffee And Tea
Plain coffee and tea contain zero grams of carbohydrates, fat or protein, so they are A-OK on the keto diet. Studies show coffee lowers the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee drinking tea may reduce the risk of heart attack and stroke, help with weight loss and boost your immune system.
This Can Be A Very Low
Keeping your carb count near 20 grams reduces your calorie consumption too. Carb-heavy foods are some of the most calorie-dense foods we eat, mainly because we eat a lot of them. If you cut carbs, you dramatically reduce your possible calorie intake.
Some days, I struggled to get over 1,200 calories. For my goal of 1,800 calories, I fell short almost every day. That’s enough of a calorie deficit to produce weight loss, even without the low-carb count.
Starchy Vegetables And Sugary Fruit
Since carbohydrates and sugar must be restricted, both of these naturally occurring sources must be limited in tight moderation to maintain ketosis. Starchy vegetables contain more carbohydrates than others, namely corn, potatoes, beets and yams, among others. On the other hand, some fruits are inherently sweet and can impede your progress towards ketosis you’ll need to cut bananas, mangos, pears, and raisins altogether.
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Phase : The Cruise Phase
Most of the weight loss will come during the second phase of the Dukan Diet, related to the implemented restrictions and guidelines. Transitioning into phase 2 means adding nonstarchy vegetables to the diet in unlimited amounts every other day. Examples of nonstarchy vegetables include zucchini, green beans, eggplant, onions, mushrooms, lettuce, celery and cucumber. Additionally, the plan recommends increasing the oat bran quantity to 2 tablespoons per day. One teaspoon of olive oil to cook vegetables is allowable.
The average length of this phase is based on a schedule of three days for every pound you want to lose and can last several months, depending on your goals. The amount of weight loss that should be achieved should coincide with the “true weight” determined at the beginning of the diet.
Different Types Of Ketogenic Diets
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet : This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs .
- Cyclical ketogenic diet : This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
- Targeted ketogenic diet : This diet allows you to add carbs around workouts.
- High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
The information in this article mostly applies to the standard ketogenic diet , although many of the same principles also apply to the other versions.
There are several versions of the keto diet. The standard version is the most researched and most recommended.
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Keto Diet Foods: What To Eat And What To Avoid
Low in carbs and high in protein, these are the keto diet foods to fill your plate with
For some individuals, the ketogenic diet can be an effective way to lose weight or manage certain conditions but it’s important that it’s undertaken with the supervision of a medical professional. So what are some keto diet foods that you can eat, and which foods are off limits? Weve spoken to the experts to find out what you should and shouldnt be eating if you’re following a keto diet.
The keto diet works by swapping our bodys energy source from carbohydrates to ketones, which are produced when the body goes into an alternative metabolic state called ketosis. By removing carbohydrates, your body is forced to metabolize fat, which is what produces the ketones that it then uses to run itself. This can initially lead to uncomfortable symptoms, known as the keto flu, which can make it hard to stick to, but these symptoms generally pass with time as your body adjusts.
Garlic Onion And Other Allium Vegetables
Garlic, onions, leeks, and other vegetables from the Allium family all contain allicin. This is a potent plant compound that activates anti-inflammatory and anti-oxidative activities throughout the body, protecting us from brain damage and disease.
Garlic, in particular, has been used for centuries as a prophylactic and treatment for many diseases. It is rich in organosulfur compounds, which give it its potent flavor, taste, and health-promoting properties.
Although alliums tend to be higher in net carbs than other low-carb vegetables, it is difficult to consume too many of these potent veggies. Feel free to use them in your cooking to enhance the flavor of your keto meals. Just make sure you are mindful of the net carbs you are getting from them.
If youd like to know exactly how many carbs are in allium vegetables like onion and leeks, read through our guide to the best low-carb vegetables for the ketogenic diet.
Recommended Recipes That Feature Vegetables From the Allium Family:
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Keto Drinks And Beverages
When it comes to beverages and the ketogenic diet, the trick is to keep it simple. Drinking water on the keto diet is more important than ever, as low-carb high-fat diets have the tendency to dehydrate. Drinking plenty of water also aids weight loss . Black coffee and tea are also excellent stimulants and help with the weight-loss process. Some people even like to ramp it up with their coffee and make Bullet-proof coffee , which is essentially black coffee blended with butter and MCT oil.
Unlike most other diets, some alcohol is permitted on the keto diet. Opt for clear hard liquors mixed with diet soda or tonic, and if youre a wine lover, be sure to check the wines carb content first, as some have considerably more carbs than others.
Beverages to consume on the keto diet can include some or all of the following:
Some alcohols that are lower in carbs that can also be added to your keto food list are:
Phase : The Attack Phase
The attack phase is intended to jump-start weight loss. During this first phase, participants will eat only lean protein from the allowable protein list the diet provides, along with 1.5 tablespoons of oat bran and a minimum of 6 cups of water per day. During this time, your body is supposed to enter ketosis, similar to other low-carb plans, the idea being that you will use your fat stores as fuel. It is also recommended to include moderate exercise into a participant’s day. Typically, that attack phase lasts three to seven days, depending on how much weight a person wants to lose.
Protein foods allowed in this phase include lean meats, fish, eggs, nonfat dairy products and seitan. Small amounts of oil, lemon juice and pickles are permitted. Artificial sweeteners, dietary gelatin and shirataki noodles, low-carb noodles made from glucomannon, can be eaten in unlimited quantities.
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Not Eating Enough Fat
One of the most common mistakes people make when following a keto diet is not eating enough fat. Fat is an essential component of the diet and should make up the majority of your calorie intake. Aim to consume healthy fats such as olive oil, coconut oil, butter, and ghee. Dont be afraid to add fat to your meals for extra flavor and satiety.
Keto Meats And Proteins
When it comes to your protein, which you should be consuming at moderate levels, try sticking to organic and grass-fed meats, as these minimize steroid hormone and bacteria intake. If eating poultry, the darker meat is better, as its fattier compared to the leaner white meat.
Eggs are also an excellent source of protein for keto, as are a number of cheeses. Also, not only is fatty fish an excellent source of protein for the ketogenic diet, it will also provide you with a ton of healthy omega 3s as well.
Steaks are also a great source of protein for keto, and the fattier the cut the better, so ribeye and sirloin steaks are ideal.
- Charcuterie salami, prosciutto, pepperoni
- Hot dogs and sausages
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Intermittent Fasting & Keto
Some people on a keto diet choose to also practice intermittent fasting to speed up weight loss or when trying to reverse type 2 diabetes.
Intermittent fasting involves cycling between periods of fasting and eating. When eating a keto diet, many people feel hungry less often. And since we advise eating only when you are hungry, this means that you might naturally begin to eat fewer meals a day or you may deliberately plan fewer meals to match your reduced appetite. For some people, this could mean eating two meals a day . For others, this could mean eating once a day, which is often referred to as OMAD, meaning one meal a day.
Want to learn more about the potential benefits of intermittent fasting or need information on how to get started? Read our full guide to intermittent fasting.
Cravings And Sugar Addiction
Most of the cravings that we get are caused by sugar. Sugar, at the end of the day, is an industry thats run on addiction. There have been numerous studies showing that sugar stimulates the reward centers of the brain.
When we constantly consume sugar, we release dopamine in our brain creating an addiction and an increased tolerance. Over time you will have to eat larger and larger amounts of sugar to continue the dopamine secretion. Once our body is dependent on a chemical reaction in the brain, we can find that were craving things even when were not hungry.
When trying to shift from a high carb diet to a ketogenic diet, cravings can definitely get strong. Its always best to try to clean house before you start so that you dont have food around you that can lead to cravings. We recommend that when switching to keto, you restrict using sweeteners completely for the first 30 days. It normally leads to breaking sugar addiction and ultimately not having cravings.
Besides sugar, sometimes our bodies crave food because of lack of nutrients. The craving usually goes away if you fulfill your nutrient intake in a different way. Below youll see a few ways to get rid of pesky cravings that hit.
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Starchy Vegetables And High
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates .
Carb counts for high-sugar fruits:
- Banana : 24 g net carbs
- Raisins : 21 g net carbs, 22 g total carbs)
- Dates : 32 g net carbs
- Mango : 22 g net carbs
- Pear : 21 g net carbs
Carb counts for starchy vegetables:
- Corn : 32 g net carbs
- Potato : 33 g net carbs
- Sweet potato : 20 g net carbs
- Beets : 14 g net carbs
Tips For Eating Out On A Ketogenic Diet
Many restaurant meals can be made keto-friendly.
Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.
Egg-based meals are also a great option, such as an omelet or eggs and bacon.
Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.
At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.
For dessert, ask for a mixed cheese board or berries with cream.
When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.
Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.
Theres some anecdotal evidence of these effects often referred to as the keto flu . Based on reports from some on the eating plan, its usually over within a few days.
Reported keto flu symptoms include diarrhea, constipation, and vomiting . Other less common symptoms include:
- poor energy and mental function
- increased hunger
- digestive discomfort
To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.
Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.
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% Of Your Diet: Healthy Fats And Non
- Veggies: leafy greens, broccoli, brussels sprouts, cauliflower, asparagus, bok choy, zucchini, bell peppers, white mushrooms
- Healthy fats: flaxseed oil, MCT oil, coconut oil, olives, olive oil, organ meats, tallow, omega3 egg yolks, nut butter, avocado oil, almonds, macadamia nuts, walnuts
- Animal fats: fish , organ meats , lamb, shellfish , ghee
- Nuts and seeds: sugar-free nut and seed butter , pecans, cashews, pine nuts, sunflower seeds, flaxseed, brazil nuts
- Other: 100% dark organic cocoa powder or chocolate, spirulina, almond flour, mineral water, tea or coffee , unsweetened nut milk
How To Get Started With A Keto Diet
If youre interested in trying a keto diet, there are a few steps you can take to get started. First, its important to calculate your daily calorie needs and adjust your macronutrient ratios accordingly. For most people, this means consuming approximately 7080% of your total calories from fat, 1520% from protein, and 510% from carbs.
Next, youll need to create a meal plan that fits within these macronutrient guidelines. You can do this by focusing on nutrient-dense whole foods such as fatty fish, eggs, nuts, and low-carb vegetables. Make sure to include plenty of healthy fats, as these are essential for achieving and maintaining ketosis. You can also experiment with different recipes to make meal planning more enjoyable.
Finally, its important to monitor your progress to ensure that youre staying in ketosis. Testing for ketones in your urine or blood is one way to measure your ketone levels. You can also use a glucometer to measure your blood glucose levels. Both of these methods can help you determine whether or not youre successfully following a keto diet.
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How Protein Targets Affect Our Diet
The researchers said people consume foods to try to reach a protein target.
They said when people eat low-protein foods, they must eat more foods to reach their target. Proteins are our bodys building blocks in cells and are used to repair and make new cells.
The researchers estimated that more than 1 million forms of protein are needed to allow the human body to function correctly.
While protein is important, not everyone agrees that people are eating to reach an undefinable goal of getting enough protein.
Some of the conclusions in this research and article are consistent with other findings, but to say people are eating more calories mainly out of protein needs is likely not the whole story, said Liz Weinandy, RDN, a registered dietician at The Ohio State University Wexner Medical Center and instructor of practice in medical dietetics.
It is well known that protein has a higher satiety factor than carbs and fats, but there are caveats to this principle, she told Healthline. There is also research that shows people who eat more highly processed foods, eat larger amounts of food, and more calories because of taste. That begs the question: are people eating more food to satisfy a protein need or is it because the food tastes good? Also, there are other reasons for overeating, like emotional eating and boredom. We like to simplify things and point to one or two reasons for overeating. In reality, there are multiple reasons.
Keto Diet Foods: Dairy
Most dairy products get the green light on the keto food list, as they typically contain high doses of fat and protein with very few carbs. Just opt for the full-fat version and organic and raw, if possible.
If you dont have any issues digesting dairy, try these keto-friendly options:
But for some people, dairy causes stomach bloating and abdominal pain, a condition referred to as lactose intolerance. Lactose intolerance comes from the sugar found in milk. If you are sensitive to dairy products, try following these tips:
- Find hard and long-aged dairy
- Useghee, a butter alternative without the irritating milk solids
- Get checked for a casein sensitivity to rule out the other common irritant found in dairy
- If you really cant tolerate dairy, try a non-dairy alternative like unsweetened almond milk or coconut milk
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