Foods allowed in ketogenic diet.

In my last post I gave you a list of vegetables which can be eaten without restriction on Keto diet.

Here I will talk about all the other food groups that can be eaten on Keto diet.

1. Proteins:

In Keto diet, you should be eating a controlled portion of protein. The ideal amount is between 3-6 oz of meat, fish , poultry and eggs.

Grass fed organic meats, like Beef, Lamb, pork and best of all organ meat which have high fat content are ideal.

Fatty fish, like Tuna, Salmon, Sardines, Trout, Halibut and other high fat fish. Seafood like Oysters, Shrimp, Squid, Scallops , Lobster etc.

Eggs, preferably free range eggs are excellent for Keto diet . Eggs have the perfect macros for Keto.

For people who don’t want to eat Animal Protein, Vegetarian protein can be subsituted.

Vegetarian proteins:

Organic fermented Soy products like tofu and tempeh in smaller amounts. Lentil, Seeds like pumpkin, sunflower and sesame seeds. Sprouted berms, Mushrooms are some of the veggie proteins you can have.

2. Fats:

The most important and unusual part of the keto diet are the fats.

Coconut oil and butter, avocado oil, olive oil, almond butter , peanut butter ( with no sugar added). Grass fed butter are all the good fats that can be used. The ratio of fats consumed keeps on changing as you progress with ketosis.

3. Dairy:

Small amounts of cheese ( up to 3 oz) can be taken in a day with meals. Feta, Brie, cream cheese ( not cream cheese spread) heavy cream and Sour cream can be a part of your daily diet. Greek yogurt or hung yogurt can also be used.

4. Nuts:

Some nuts are very high in fat and are good for inducing the body into Ketosis . But since they are calorie dense ( have a lot of calories) eat them in small quantities. Pecans, Macadamia , almonds Walnuts, Hazelnut and Brazil nuts are all good. Other nuts like Cashews, peanuts and pistachios have a higher carb content and should be used sparingly.

5. Fruits:

Unfortunately, most fruits being high in carbs are not allowed on Keto diet. Only berries, like Blackberry, Blueberries and Strawberries can be eaten in small amounts. Lemon and lime can be used freely. Avocado can be used daily. But not too much. An avocado a day should be fine.

For further help, please look up my previous posts on this subject,

Here and Here

Hope that this post helps to some degree in choosing what to eat on KETO Diet.

Waiting for your comments and feedback.

#KetoDiet

#KetogenicDiet

#Healthyliving

#Keepitalive

Advertisements

Do’s and Don’t’s of Keto diet

Most people who try to follow Keto diet are confused as to what they should eat and what to avoid. Here I have complied A list of do’s and don’ts of Keto diet.

In one my previous post, you can read it here , I gave an outline of my initial daily food intake.

Now I want to help people who have started Keto diet and haven’t much information about how to go about it.

1. Meals and their timings:

It is a vital part of Keto diet to eat your meals according to a fixed schedule. Now don’t get the idea that this would tie you to an unreasonable routine. By a schedule, I mean that the time between each meal should be around the same, daily. Now if you have breakfast early in the morning, you don’t have to have it at the same time every day, but make sure that the time difference between dinner and breakfast stays (almost )the same. And apply the same principle to lunch and dinner.

2. If you are not hungry at a meal time, don’t eat. The idea of 3 meals a day, or short frequent meals is not good for health. Frequent eating releases Insulin, which will hinder you weight loss and can make you Insulin resistant.

3. Appetite management:

It is natural to feel hungry initially, when you start on Keto. The Macros of Keto as I explained in my previous post are:

FAT:70%

PROTEIN 25%

CARBS 5%

You can add non starchy vegetables to this.

Vegetables allowed on Keto: 

Eat as much as you want:

Green leafy vegetables like ;

Spinach, Iceberg, Rocket( Arugula), Mustard greens, Collard greens, Kale. Lettuce

Cruciferous vegetables like;

Cauliflower, Broccoli, Cabbage, Brussels sprouts.

High water content vegetables like;

Squash ( all types), Peppers( all types ), Cucumbers, Eggplant, Turnips, Zucchini, Celery, Asparagus. Mushrooms, Olives

Eat less of these:

Tomatoes, onions, green beans, okra, carrots

These vegetables will not only fill up your tummy, but will also provide essential nutrients like Potassium, iron vitamins, specially vitamin B and C.

Start your meal with a large plate of salad. The daily recommended amount of vegetables/salad per day is around 7-10 cups. Divide it in two servings one with lunch and the other with dinner. If you find it difficult to eat that much vegetables, then you can try a veggie smoothie.

     Avoid completely

Potato, peas, lentils, beets, yams, corn.

All the products made out of potatoes and corn also must be avoided.

4. No snacking:

This is a difficult habit to stick to, specially in the beginning. But to get you body into ketosis,you must stick to this important rule. If you feel hungry in between meals:

a. Increase your intake of fat in your meals

b. Have a glass full of water with a tablespoon full of Apple cider vinegar in it. You can also add some lemon juice to it. It will lower your urge to eat.

Hope that these tips will make it easy for you to follow Keto Diet.

I will follow up with another post of foods allowed on keto!

Thanks for visiting.

Please let me know how you like my post.

#KetogenicDiet

#KetoDiet

#Weightloss

#Keepitalive

My Keto journey!

I started on my Keto journey almost a year ago. It was a chance read article on the net, that made me take this decision. There was lot of resistance and criticism from family and friends. But looking at my health stats, I decided to at least try it for a while.

How it was in the beginning:

When I started my Keto journey, it was a case of learn as you go. I searched many websites and bought a couple of books to get to know the in’s and out’s of this diet.

The start:

The beginning was not very auspicious. There were a couple of false starts, till I finally got in my stride. This diet meant changing all my previous concepts about food. I had to un- learn a lot of food facts that I had been practicing all my life. I also had to learn to like a few foods that weren’t my favorite before I started.

Progress:

I started by adding extra fat to my meals, specially my breakfast. I still do that on occasions ( one has to change the amount of fat one takes as our bodies adjust to fat burning) . My breakfast now had either eggs, 2-3, boiled, fried or in omelette form. Using butter with a lavish hand. Coffee or tea with cream in small quality. Or I would have ” Bulletproof coffee “ for my breakfast. This is black coffee in which you add a tablespoon of butter ( grass-fed butter, if available) and I would add 2 tablespoons of extra virgin organic coconut oil. Mixed with a teaspoon of cream and blended to give a frothy texture to the coffee. This was a calorie rich drink and would tide me over to lunchtime easily. The aim of having a fat rich breakfast was to put the body onto fat-burning mode from the start of the day. Another advantage was that after having so many fat calories, one didn’t feel hungry for quite a while.

My first meal of the day used to be quite early as it was my habit previously.

Lunch:

By a method of hit and try I discovered that a salad worked best for lunch. It needed to have a small amount of chicken ( I am a chicken-tarian person! ) lots of green vegetables like iceberg, capsicum, cucumbers, arugula etc, a bit of tomato and lots of mayonnaise. An important fact about mayonnaise: most of the store-bought brands of mayo have either corn syrup or sugar added to them. So it’s better you make your own mayo or look closely at the ingredients when buying ( I found that Hellmans mayonnaise had no sugar added). Mustard and olive oil were okay to use in the salad. But avoid ketchup and other sauces.

I am posting a link that I found on the internet that makes good mayonnaise. Instead of using a whisk, use immersion blender ( Stick Blender)

https://www.epicurious.com/recipes/food/views/homemade-mayonnaise-241868

Ceaser salad was good but leave the croutons alone.

Dinner:

Dinner was easy, just any form of meat ( I would prefer chicken or maybe fish, of course) with vegetables. These vegetables would be the green leafy kind ( Salad greens) or the watery kind ( like zucchini, eggplant, squash etc) . Cabbage, cauliflower and broccoli are also a good deal. The meat should not be coated with flour, breaded or drenched in sauces containing cornflour, flour etc.

Calorie counting was not playing a major role here, so I would eat till I felt full, ( but not over stuffed!).

From this way of eating, my #Keto Journey started.

In my next post, I will tell you about how my journey continues.

Please if you have any questions or comments let me know.

# Ketogenicdiet

#Ketodiet

#keepitalive

#Myketojourney

# Iamalwaysonadiet

An introduction to Ketogenic diet.

Now -a-days most people have heard about ketogenic diet. Keto for short. What is it? And who should be doing it.

what is ketogenic diet?

Ketogenic (Keto for short) diet is a diet where our body is deprived of carbohydrates ( carbs ) and is hence forced to burn fat for fuel. This fat can come from our food or it can be the fat stored in our body. The biggest challenge in this diet is to restrict our intake of carbs/ sugars to a minimum. I will talk about this in a while.

Who needs to go on a ketogenic diet?

Normally if a person is overweight, he/ she can reduce the excess weight by either calorie restriction in his diet or by burning the extra fat by increasing the amount of exercise one does. Simply put, we can either eat less than our requirement or burn more than we eat by increasing our physical activity. This method works of most of healthy and moderately overweight people.

Then there are people who have broken/ dis-functional metabolism. These are people, who have been on a diet for a long time. I am one of them. The cycle of loosing weight and then gaining it back, also called yo-yo dieting, makes it harder and harder to lose weight after each time. So for people like us, the notion of eating a balanced diet with caloric deficit does not work. Our bodies have gotten to the stage that they refuse to shed the extra weight willingly.

In this scenario, the diet that usually can give satisfactory results is the Keto diet.

There is another category of people who can benefit from Keto diet. These are the people who are declared as pre-diabetic or are suffering from type 2 diabetes. For such people, restriction of carbs can reduce the need for medicines and improve health to a greater degree.

I will discuss the do’s and don’t ‘s of Keto diet in my next post.

But before anyone with any health conditions can start Keto diet they should consult their medical caregivers to get a go ahead.

The purpose of this diet is two-folds, One, Get your food cravings and hence weight gain in control and Secondly, to reduce weight by reducing the insulin produced in our bodies.

There are many books and websites where you can find tips about #KETO DIET. I plan to make it easy for anyone wanting to follow this way of life ( YES, IT IS A WAY OF LIFE, NOT JUST A DIET) but combining my own knowledge of this diet with my experience of practicing this life style for last one year.

So keep on reading about #Keto diet in my future posts.

Please if you have any questions or comments do share them with me.

KETODIET

#Keepitalive

#KETOGENICDIET