Ketogenic Diet (Keto Diet)

Keto diet is high fats, sufficient protein and low carbohydrate diet.This diet used for to cure epilepsy in children and weight loss. Basically we eat the food that contains carbohydrates later carbohydrates converted into the glucose which glucose provide the energy to the whole body and brain , but when our body doesnt have enough amount of carbohydrates that time body has another backup plan of burning the fats instead. The liver can stored the fats ,and later that fats are broken into the fatty acid and ketone bodies.The ketone bodies provides the energy to the brain and that state when number of ketone bodies present in the blood called as Ketosis. Keto diet may beneficial for epilepsy,diabetes, cancer & alzheimer disease.

What have to Eat in Ketogenic Diet

I have created the list for keto diet ,you have to keep list with you whenever you visit to the market.

Fruits: Blackberries, cranberries, raspberries, lemon, lime, coconut, and
tomatoes.

Vegetables: Lettuce (all types), greens (spinach, Swiss chard, collard,
mustard , greens, kale, and turnip); garlic, asparagus, zucchini,radishes, mushrooms,cauliflower, onion, arugula, avocado, celery, squash, kohlrabi, bok choy, broccoli, tomatoes, eggplant.

Lunch & Deli Meats: Bacon, pancetta, pepperoni, salami, soppressata,
chorizo, ham, pastrami, prosciutto, and speck. In moderation: bologna and
mortadella.

Seafood: Fatty fish, white fish, lobster, crab, shrimp, scallops, mussels,
squid, oysters, and octopus.

Meat & Poultry: Beef, pork, game, lamb, and veal, chicken, turkey and
duck.
Ground meat: Pork, beef, turkey, and mixed ground meat.

Fats & Oils: Coconut oil, avocado oil, olive oil, flaxseed oil, cocoa butter,
and nut oil; lard, duck fat, schmaltz, and tallow.
Keto-friendly drink options:
Coffee, tea, diet soda, seltzer, sparkling water,keto smoothies, zero carb energy drinks.

Other keto-friendly foods include:
Herbs and spices (fresh or dried); bouillon cubes and granules.Sauces & Condiments: Mayonnaise, mustard, tomato sauce, vinegar, and hot sauce (make sure to check the nutrition facts label).

Dairy: Cream cheese, blue cheese, mozzarella, brie, Colby cheese, goat,provolone, Gouda, Muenster, camembert, and Swiss cheese; heavy cream,double cream, half-and-half; butter and ghee; eggs.

In moderation: whole milk, cheddar cheese, feta, Pepper Jack cheese, full-fat Greek yogurt, créme fraiche, mascarpone, cottage cheese, sour cream, and ricotta.

Nut & Seed Butters: peanut butter, almond butter, hazelnut butter,macadamia nut butter, coconut butter, pecan butter, sunflower seed butter,
walnut butter, and tahini.

Canned food: tuna anchovies, crab, salmon, sardines, tomato, sauerkraut,pickles, and olives (make sure to check the nutrition facts label).
Baking ingredients: almond flour, coconut flour, baking powder, baking soda, cocoa, vanilla extract, dark chocolate, glucomannan powder.

Nuts & Seeds: peanuts, almonds, walnuts, Brazil nuts, pecans, hazelnuts,
macadamia nuts, pine nuts, chia seeds, hemp seeds, pumpkin seeds, and
sunflower seeds.

Vegetarian: Tempeh, tofu, full-fat coconut milk, jackfruit, nutritional yeast,
Shirataki noodles, Nori sheets, roasted seaweed, Kelp noodles, Kelp flakes.

Seaweed: Wakame, chlorella, nori, dulse, spirulina, and kelp.

Keto-Friendly_Alcohol: Whiskey, brandy, dry martini, vodka, and tequila.

sweeteners; Splenda (sucralose-based sweetener) has 0.5g of carbs per
packet (1 g); Erythritol has 4 grams of carbs per teaspoon (4 grams);
Xylitol has 4 grams of carbs per teaspoon (4 grams);

Keto sweeteners: Stevia drops, Erythritol, and Monkfruit are zero carb

What Foods Avoid in Ketogenic Diet

Fast food🍴🍕🍔


Flours: Wheat flour, cornmeal, arrowroot, cornstarch, cassava, dal, and
fava beans.

Sugars: All types of sugar and syrup (rice syrup, malt syrup, sorghum syrup, corn syrup, carob syrup, and high maltose corn syrup), barley malt,
cane juice crystals, cane juice, treacle, malt, rapadura, muscovado,panocha, scant, agave nectar, molasses, honey, and maple syrup.

Processed vegetable oils & trans fats: Diglycerides, shortening, vegetable
shortening, margarine, interesterified oils, corn oil, cottonseed oil,
grapeseed oil, safflower oil, and soybean oil.

Milk & reduced-fat dairy_products: evaporated skim milk, low-fat yogurts,
fat-free butter substitutes, and reduced fat cheese.Fruits (other than berries) & dried fruits

Grains & grain-like seeds: Rice, wheat, quinoa, oats, amaranth, barley,
buckwheat, corn, millet

Starches: Starchy vegetables, soy, lentils, sago, tapioca, plantain, banana,
and mesquite.

Sugary_drinks: soda and energy drinks.

Macronutrients (Marcos)

Macronutrients (“macros”) include protein, fat, and carbs. Macronutrients provide energy in the form of calories. For instance, fat provides 9 calories
per gram; then, there are 4 calories per gram of protein; as for carbohydrates, there are 4 calories per gram. Luckily, you can calculate your keto macros 1n a couple of minutes by using the Keto Calculator online. It can help you find the exact amount of macronutrients you need to reach your goal, whether you want to lose or maintain your weight. There are calculators for a classic ketogenic diet (75% fat, 20% protein, 5% carbohydrate) and other variations of keto diets so you can input specific amounts of macros according to your preference.

History

In ancient time keto diet used many times but in modern age keto diet mainly introduced by Hollywood producer Jim Abraham . In 1994 USA, NCBs television program showed that Charlie Abraham son of Jim suffering from epilepsy.Two years old Chariles epilepsy uncontrolled by the main treatment and related therapies. That time Jim discovered the reference of keto diet in epilepsy guide for parents then he went to the John Hopkins Hospital and met to Dr. John M. Freeman and offered him keto diet therapy for his son. Later Charlie totally cured from epilepsy. Inspired Jim started “Charlie Foundation” for pramotion of keto diet, due to Charlie foundation later keto diet very famous over the world wide level. Though keto diet originated for epilepsy in today’s world most of people used this for weight loss and good health.

Though Keto Diet is Good but Not for Everyone.

Keto diet is good and beneficial for epilepsy, diabetes and for healthy people who want to loss weight.

But it may be less suitable for people who want to build muscle, gain weight and for those who are in sport.Also if you are not maintain discipline for long time then it is not give benefits.

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