What To Eat On Keto Diet ?
What To Eat On Keto Diet ?
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The principle of the keto diet is based on a simple rule: decrease carbohydrates and increase fats.
This diet has been used for almost a century, especially on epileptic children. By lowering the blood glucose level, it forces the body to adapt to deprivation and to draw on its reserves to produce energy.
Instead of finding it in carbohydrates, the body gets it from fats. The liver then produces acetone and acetylacetate, and transforms them into ketone bodies (or ketones), responsible for supplying energy to the neurons.
Thus, the diet has the property of slowing down Alzheimer's disease and the progression of cancers by changing the supply modes of the diseased cells. For example, Alzheimer's disease prevents neurons from drawing their energy from carbohydrates, whereas the ketogenic diet allows them to draw their energy from fats.
Keto diet: what do we eat?
Keto diet: what do we eat?
Commonly, the diet contains 50% carbohydrates, 35% fat and 15% protein. With the ketogenic diet, we reach nearly 90% fat, 8% protein and 2% carbohydrates.
Permitted foods
Permitted foods
fish, seafood, meat and poultry, leafy green vegetables, eggs, butter, vegetable oil, olives, avocado, firm cheeses in small quantities.
It is recommended to consume foods containing monounsaturated fats, such as those found in olive oil, nuts or avocado, peanut butter and saturated fats such as those found in high-fat meats and dairy products. Coconut oil is also highly recommended in a keto diet.
In moderation, you can consume milk, plain yoghurt, wine, coffee without sugar.
Foods to be avoided
Foods to be avoided
carbohydrate-rich vegetables such as carrots, corn, parsnips, potatoes, sweet potatoes, beets, spaghetti squash or peas, sugar, cereals, legumes, fruit, fresh and soft cheeses, compotes, fruit juice, honey, maple syrup or jam.
On average, it takes three days to activate this alternative energy pathway by allowing the body to cover its energy needs through ketones.
Beware of side effects and imbalances
Beware of side effects and imbalances
The keto diet can lead to dietary deficiencies. It can also lead to temporary side effects such as nausea, severe fatigue or headaches.
It takes away much of the pleasure of eating. There are many restrictions and little variety in the foods allowed. From a social point of view, it is difficult to follow at restaurants or friends' homes, for example.
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Want Done For You" keto meal plans completely customized based on your food preferences and weight loss goals ?
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