Embrace The Most Wanted Low-Carb Diet Solution!

While on a ketogenic diet, it is very important to ensure that you eat within the restrictions of the diet. This is vital so that you are be able to remain in a state of ketosis.

Going out of ketosis can be as simple as eating one or two meals that are not recommended on the ketogenic diet. However, coming back into ketosis is another different story entirely.

This can often take days or even weeks depending on how strict you become when you get back on the diet.

Meals in a ketogenic diet comprise of three basic food types. These are the:

Fruit or vegetable, protein-rich food, fat source, Fats.

A ketogenic diet by nature involves the consumption of increased amounts of fats in the diet. They can come in as part of the cooking process or as sauces and dressings.

The best types of fats are those medium-chain triglycerides. These include both the medium-chain triglycerides oil and coconut oil. Medium-chain triglycerides are easily metabolized to produce ketones.

Some other equally good fats for ketosis include:Omega-3 and Omega-6 fatty acids, Salmon, Shellfish, Trout, Tuna, Monounsaturated and Saturated fats, Olive oil, Avocado, Butter, Cheese, Red, palm oil, Egg yolks.

Non-hydrogenated oils (when cooking)

Coconut oil, Beef tallow, Non-hydrogenated lards, High oleic, Safflower oils, Sunflower, oils, Other fat sources:, Chicken skin, Coconut, butter, Peanut butter, Fat on meat, Proteins.

When buying your protein, foods, always try to choose grass-fed, organic and humanely raised meat and, wild-caught seafood. Apart from offering more nutrients, they have not been, exposed to added hormones, antibiotics, and other potential toxins.

Meat

The ketogenic diet accepts basically any type of meat. There is no discrimination about the type of cut or preparation. Beef, Goat, Lamb, Pork, Veal, Venison.

Poultry

Any type of poultry is also allowed by the diet. You can improve the content of the meal by leaving the skin on. However, breading and batter should not be used in the preparation of poultry as they are usually high in carbohydrates. Other than that, you can prepare your poultry to your liking. Chicken, Duck, Game hen, Goose, Ostrich, Partridge, Pheasant, Quail, Squab, Turkey.

Seafood

Another great source of protein is seafood. Seafood is a great source of omega-3 fatty acids. They also have high amounts of minerals and vitamins to help keep you well-nourished and healthy.

Clams, Crab, Lobster, Mussels, Oysters, Prawns, Scallops, Shrimp, Snails.

Fish

Fish have good amounts of omega-3 fatty acids. You should go for fish that are caught in the wild and also in mercury-free areas.

Ahi, Catfish, Cod, Flounder, Halibut, Herring, Lobster, Mackerel, Mahi mahi, Mussel, Salmon, Sardines, Scallops, Snapper, Squid, Swordfish, Trout, Tuna, Walleye.

Vegetables

Vegetables are the primary source of carbohydrate on a ketogenic diet. When you are buying vegetables always opt for the organically grown vegetables. Also, the dark leafy vegetables contain the least amount of carbohydrates with good nutritional value.

Arugula, Asparagus, Bok choy, Broccoli, Cabbage, Cauliflower, Celery,Collard greens, Endive, Garlic, Kale, Kelp, Lettuce, Mushrooms, Onions, Peppers, Radishes, Seaweed, Spinach, Swiss chard,Watercress.

Milk and Dairy Products

These are very essential in a ketogenic diet. Grass-fed and organic source are more preferable. The full fat variety is better suited for the ketogenic diet than the fat-free and low-fat verities.
Butter, Cheddar, Crème fraîche, Heavy cream, Mozzarella, Sour cream, Cream cheese, Mascarpone cheese, Cheeses, Hard cheeses.

Nuts

Moderate amounts of nuts and seed are allowed on the ketogenic diet. Nuts and seed are rich in protein, fats, and carbohydrates. The total fat, protein and carbohydrate content of the nut varieties should be checked and added to the total daily calorie calculation.
Roasted nuts and seeds are the best. Anything that may cause harm or interfere with ketosis in the body has been removed from them through the roasting process.

Nuts should be used mostly as a snack. Almonds, Macadamia, and Walnuts are some of the best

Some nuts have high content of omega-6 fatty acid which can cause inflammation in the body.

However, they can hold some people back from their goals. If your weight loss is purely your purpose of using the ketogenic diet, then it would be advisable to remove nuts and seeds to improve your results.

Almonds, Brazil nuts, Hazelnuts, Pine nuts, Macadamia nuts, Pecans, Pili-Nuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts.

Herbs and Spices

After some time on the ketogenic diet, the foods may start to become boring. Adding spices to your meals can however help to spice things up. You can add fresh and dry spices to your meals and even beverages so that they become more enticing and exciting to the palate.

Spices and fresh herbs are some of the most nutrient-dense foods on the planet you can eat. Adding spices to your meal doesn’t only add more flavors to the meals but also offer a lot of various health benefits to your body.

Spices contain carbohydrates thus you should ensure to add them to your daily carbohydrate count. Also, endeavor to check the labels of premade spice mixes for their accurate carbohydrate content as they usually contain added sugars.

Salt also enhances flavors. It is best you chose high quality sea salt instead of traditional table salt. Unprocessed salts such as Celtic or Himalayan sea salt provide you with more than eight trace minerals that your body need to perform optimally.

Anise, Annatto, Basil, Bay leaf, Black pepper, Caraway Cardamom, Cayenne pepper, Celery seed, Chervil, Chili pepper, Chives, Cilantro, Cinnamon, Cloves, Coriander, Cumin, Curry, Dill, Fenugreek, Galangal, Garlic, Ginger, Lemongrass, Licorice, Mace, Marjoram, Mint, Mustard seeds, Oregano, Paprika, Parsley, Peppermint, Rosemary, Saffron, Sage, Spearmint, Star anise, Tarragon, Thyme, Turmeric, Vanilla beans

Tips To Maximize Your Success On a Ketogenic Diet

Sweeteners

Adding artificial sweeteners to your meals can help in curbing cravings for carbohydrates and sweets. Sweeteners help a lot of people to be able to adhere to the ketogenic diet.

However, natural sweeteners such as honey, maple syrup, and agave raise blood sugar levels which does not only cause inflammation but can also kick you out of ketosis.

Always go for the liquid form of sweeteners as they do not have binders like dextrose and maltodextrin. Dextrose is an anti-caking agent and is a form of sugar. Maltodextrin on the other hand is a bulking agent which has higher glycemic index than table sugar.

The following is a list of recommended sweeteners which have little effect on blood sugar.

Allulose, Blended sweeteners (Swerve, Lakanto, Sukrin), Erythritol, Monk fruit, Stevia, Stevia glycerite is a thick liquid form of stevia, Sucralose and Xylitol.

Article from Metabolic Diet Center. We have tried and it worked for us and our readers that have tried it.