Foods Allowed On The Ketogenic Diet

By Wiki Healthier Staff

The ketogenic diet is characterized by carbohydrate restriction. Do you want to know what foods are allowed? Read on to discover them and learn how to create your own menu.

The foods allowed on the ketogenic diet are the subject of constant interest and research for those drawn to this nutritional method. It’s a meal plan that has become popular in recent years, thanks to the potential health benefits.

proved effective in losing weight and also in reducing seizures in drug-resistant patients. Right now, its effectiveness is being studied as a treatment for diabetes.

It is based on a simple principle: carbohydrate restriction. Since it eliminates an entire food group, it is not suitable for everyone. However, those who can follow this diet to properly observe the positive changes in the body.

List of foods allowed on the ketogenic diet

The ketogenic diet is an eating plan that does not allow the consumption of carbohydrates. Do not make mistakes, you need to know the foods that can be included regularly. We present to you that you have no doubts about it.

foods of animal origin

All animal products are allowed under the ketogenic regimen. Meat, fish, and eggs are all protein foods that make up the base of the ketogenic diet pyramid.

Ensuring protein intake is essential to prevent muscle catabolism. In addition, it prevents the onset of sarcopenia in the medium and long term. Scientific evidence shows that the daily intake of these nutrients should exceed 0.8 grams per kilogram of body weight, which is the least established by the World Health Organization.

Some attention is required in the method of food preparation. The ideal cooking mode is roast, roast or boiled. You should avoid adding hatchlings or respiratory foods, as with these seasonings, they would introduce carbohydrates.

In the same way, it is preferable not to fry to avoid the formation of toxic waste products that can affect health. An example of these toxins would be polycyclic aromatic hydrocarbons, which increased the risk of developing neoplasms, according to research published in the journal Científicas. They can be consumed, so:

  • White meat.
  • Red meat.
  • White fish.
  • blue Fish.
  • seafood.
  • the eggs.
  • dairy products.

foods allowed on the keto diet: vegetables

Most vegetables are low in carbs. Therefore, they can be included in the ketogenic diet. The exceptions are tubers, which should be avoided or severely limited.

It is good to emphasize that by vegetables we mean vegetables and vegetables. It is necessary to avoid consuming large amounts of fruit, since its fructose content breaks the Chetasz process, or it is the part of the metabolism at the base of the Keto stool; It consists of the production of body energy from sources other than usual.

Supporters of this Diet claim that fructose increases the risk of liver disease which some recent research indicated. It is also necessary to limit legumes, since they also contain sugars that can interfere with the metabolism of fatty acids. The vegetables to include are the following:

  • Cruciferous (cabbage, cauliflower, broccoli, cabbage, etc.).
  • celery.
  • lettuce.
  • green beans.
  • onions.
  • spinach.
  • zucchini.
  • peppers.
  • avocado.

In the preparation of these foods, it is important to avoid, in terms of meat, beaters, bakery and frying. The ideal cuisine is grilled or steamed. If you choose to boil, it is advisable not to discard the cooking water so as not to lose water-soluble vitamins.

Fatty foods

Among the allowed ketogenic diet we also find fats, which provide omega-3 and 6 acids, necessary for the proper functioning of the body.

The old one calculates systemic inflammation. Following this, regular intake of these nutrients reduces the risk of cardiovascular disease, as indicated in a study published in the American magazine Family Physician. When we talk about fatty foods, we mean:

  • vegetable oils.
  • oily fruits (avocado).
  • nuts.

These products should always be eaten raw to keep nutritional values ​​intact. Lipids subjected to high temperatures increase the production of trans fatty acids. According to the scientific literature, these substances have harmful inflammatory capabilities for the body.

Drinks allowed on the ketogenic diet

When it comes to the keto diet, it is important to pay attention to the list of allowed drinks. Water is always the priority choice. The ideal is to consume plain, even if you can occasionally choose the carbonator.

Both coffee and tea are allowed, but sugar or artificial sweeteners should not be added to avoid generating pancreatic stress. You can add a little milk.

Sporadic recruitment of small amounts of alcohol is allowed on the ketogenic diet. However, experts do not recommend it, as it damages health in various ways.

Sample menu with foods allowed on the ketogenic diet

We present a sample menu with foods allowed on the ketogenic diet so you can learn how to prepare it yourself.

Breakfast

  • Kefir Cup with seeds and dried fruits.
  • 2 scrambled eggs with 1/2 cup of raspberries.

    • lunch

    • Grilled chicken thighs with broccoli and bell peppers.
    • Grilled salmon with asparagus and avocado.

    Snacks

    • Yogurt with flax seeds and pineapple pieces.

    with the dinner

    • Baked bass with green salad.
    • roast pork with avocado and cauliflower.

      • Introducing a Variety of Foods on the Ketogenic Diet

      It is possible to propose a very varied ketogenic diet, respecting the required restrictions. In case of doubt, it is advisable to consult a nutritionist who will provide precise and personalized indications.

      BSGNA Remember that the ketogenic diet is not a plan that is right for everyone. Some people find it difficult to adhere to this model of food or current pathologies that affect their general condition, and that is why they will have to refrain from following restrictive schemes.

      It may interest you… Read on living more navigation at breakfast: What are the benefits?

      In this article, we see, in particular, what benefits we can get, including carbohydrates for breakfast. What do you need to know?

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