The ketogenic diet, also known as the keto diet, is a low carb high-fat diet where the body produces ketones in the liver to be used as a source of energy while also lowering blood sugar and insulin levels.
With the reduction in carbohydrates, the body goes into a state of ketosis which is a metabolic state where the body uses fat as a source of fuel. A study shows participants on the ketogenic diet had a significant reduction in body weight and body mass index; in addition to lower levels of LDL
As with any diet, there are pros and cons, and the keto diet is no different. It is important to choose healthy fats and foods to get the best results.
Pro
Key benefits linked to the keto diet include increased energy, controlled appetite, weight loss, increased good cholesterol levels and decreased bad cholesterol levels, mental clarity and focus, and a reduction in medication in patients with type 2 diabetes.
Con
People on the keto diet may experience the keto flu, muscle weakness, constipation and nausea, bad breath, headaches, and limited food.
What to eat on the keto diet
Because the keto diet is low in carbohydrates and high in fat it is a very restrictive diet. It is important to choose healthier fats and lots of green leafy vegetables.
Foods to eat
-Meat (chicken, steak, beef, turkey, salmon)
-Green leafy vegetables (broccoli, Brussel sprouts, cauliflower, celery, cucumber, cabbage, onions, peppers, spinach, zucchini, asparagus)
-Fish (salmon, cod, halibut, crab, tuna, shrimp)
-Nuts and seeds (almonds, pecans, walnuts, flaxseeds, sesame seeds, sunflower seeds)
-Fruit (avocado, berries, coconut, lime, lemon, olives)
-Drinks (coffee and tea (without sugar and milk), lemon juice, lime juice, water)
-Fats (avocado oil, olive oil, butter, coconut oil, coconut butter)
-Eggs
Foods to avoid
-Bread
-Pasta
-Rice
-Starches (potatoes)
-Sugar
-High fructose corn syrup
-Corn
-Wheat
-Flour
-Legumes
-Beans
-Fruit (except berries)
-Soda
-Milk
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Quick and easy recipe ideas
To stay on track with any diet or lifestyle change, preparation is the key for success. Here is a list of quick and easy recipe ideas for those considering the ketogenic diet. Although restrictive, it gives you the option to be creative in the kitchen.
-Beef with broccoli
-Chicken with broccoli
-Chicken lettuce wrap
-Shrimp lettuce wrap
-Tuna wrap
-Egg salad wrap
-Lettuce tacos with choice of meat
-Avocado egg salad
-Chicken and avocado salad with lime and cilantro
-Simple salad with or without chicken, tuna, or shrimp
-Guacamole (as a snack)
-Asparagus with shrimp
-Asparagus with salmon or fish of choice
-Lemon butter zucchini noodles with chicken, beef, fish
-Zucchini and meatballs
-Chicken tenders
-Beef and cabbage stir fry
-Veggies stir fry
-Stuffed bell peppers
-Roasted vegetables with olive oil and lime juice
So, is the keto diet for you? While there are benefits to the keto diet, it isn’t for everyone and you should consult with a physician before trying this or any diet. If you try any recipes share with us on our social media platforms.
Elissa Mirsky, known to most as Elle, is a published author and former editor-in-chief of Bold Magazine. She believes food shouldn’t be boring and every meal should be fashionably edible. Follow her on Instagram @mylifebeingelle where she is documenting her journey to eat well, live life, and love self.
