{"id":8,"date":"2020-12-04T19:02:25","date_gmt":"2020-12-04T19:02:25","guid":{"rendered":"https:\/\/ketodietchoice.com\/?p=8"},"modified":"2022-02-04T19:07:50","modified_gmt":"2022-02-04T19:07:50","slug":"ketogenic-diet-basics","status":"publish","type":"post","link":"https:\/\/ketodietchoice.com\/ketogenic-diet-basics\/","title":{"rendered":"Ketogenic Diet Basics"},"content":{"rendered":"
\n

The\u00a0keto diet, as a rule, is very low in carbs, high in fat and moderate in protein.<\/p>\n

When following a ketogenic diet, carbs are typically reduced to 20 to 50 grams per day, though looser versions of the diet exist .<\/p>\n

Fats should replace the majority of cut carbs and deliver approximately 75% of your total calorie intake.<\/p>\n

Proteins should account for around 10-30% of energy needs, while carbs are usually restricted to 5%.<\/p>\n

This carb reduction forces your body to rely on fats for its main energy source instead of glucose \u2014 a process known as ketosis.<\/p>\n

While in ketosis, your body uses ketones \u2014 molecules produced in the liver from fats when glucose is limited \u2014 as an alternate fuel source.<\/p>\n

Though fat is often avoided for its high calorie content, research shows that ketogenic diets are significantly more effective at promoting weight loss than low-fat diets.<\/p>\n

Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight.<\/p>\n

SUMMARY<\/strong>The ketogenic diet relies on a very low-carb routine. Carbs are typically restricted to 20-50 grams per day, replaced mostly with fat and moderate amounts of protein.<\/p>\n

 <\/p><\/blockquote>\n<\/div>\n

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Ketogenic Diet Meal Plan<\/h2>\n

Switching over to a ketogenic diet can seem overwhelming, but it doesn\u2019t have to be difficult.<\/p>\n

Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.<\/p>\n

In order to reach and remain in a state of ketosis, carbs must be restricted.<\/p>\n

While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a much higher carb intake.<\/p>\n

Generally, the lower your carbohydrate intake, the easier it is to\u00a0reach and stay in ketosis.<\/p>\n

This is why sticking to\u00a0keto-friendly foods\u00a0and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.<\/p>\n

Keto-Friendly Foods to Eat<\/h3>\n

When following a ketogenic diet, meals and snacks should center around the following foods:<\/p>\n

    \n
  • Eggs:<\/strong>\u00a0Pastured, organic whole eggs make the best choice.<\/li>\n
  • Poultry:<\/strong>\u00a0Chicken and turkey.<\/li>\n
  • Fatty fish:<\/strong>\u00a0Wild-caught salmon, herring and mackerel.<\/li>\n
  • Meat:<\/strong>\u00a0Grass-fed beef, venison, pork, organ meats and bison.<\/li>\n
  • Full-fat dairy:<\/strong>\u00a0Yogurt, butter and cream.<\/li>\n
  • Full- fat cheese:<\/strong>\u00a0Cheddar, mozzarella, brie, goat cheese and cream cheese.<\/li>\n
  • Nuts and seeds:<\/strong>\u00a0Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and\u00a0flaxseeds.<\/li>\n
  • Nut butter:<\/strong>\u00a0Natural peanut, almond and cashew butters.<\/li>\n
  • Healthy fats:<\/strong>\u00a0Coconut oil, olive oil, avocado oil, coconut butter and sesame oil.<\/li>\n
  • Avocados:\u00a0<\/strong>Whole avocados can be added to almost any meal or snack.<\/li>\n
  • Non-starchy vegetables:<\/strong>\u00a0Greens, broccoli, tomatoes, mushrooms and peppers.<\/li>\n
  • Condiments:<\/strong>\u00a0Salt, pepper, vinegar, lemon juice, fresh herbs and spices.<\/li>\n<\/ul>\n

    Foods to Avoid<\/h3>\n

    Avoid foods rich in carbs while following a keto diet.<\/p>\n

    The following foods should be restricted:<\/p>\n

      \n
    • Bread and baked goods:<\/strong>\u00a0White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls.<\/li>\n
    • Sweets and sugary foods:<\/strong>\u00a0Sugar, ice cream, candy, maple syrup,\u00a0agave syrup\u00a0and coconut sugar.<\/li>\n
    • Sweetened beverages:<\/strong>\u00a0Soda, juice, sweetened teas and sports drinks.<\/li>\n
    • Pasta:\u00a0<\/strong>Spaghetti and noodles.<\/li>\n
    • Grains and grain products:<\/strong>\u00a0Wheat, rice, oats, breakfast cereals and tortillas.<\/li>\n
    • Starchy vegetables:\u00a0<\/strong>Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.<\/li>\n
    • Beans and legumes:<\/strong>\u00a0Black beans, chickpeas, lentils and kidney beans.<\/li>\n
    • Fruit:<\/strong>\u00a0Citrus, grapes, bananas and pineapple.<\/li>\n
    • High-carb sauces:<\/strong>\u00a0Barbecue sauce, sugary salad dressings and dipping sauces.<\/li>\n
    • Certain alcoholic beverages:<\/strong>\u00a0Beer and sugary mixed drinks.<\/li>\n<\/ul>\n

      Though carbs should be restricted, low-glycemic fruits such as berries can be enjoyed in limited amounts as long as you\u2019re maintaining a keto-friendly macronutrient range.<\/p>\n

      Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats.<\/p>\n

      The following items should be avoided:<\/p>\n

        \n
      • Unhealthy fats:\u00a0<\/strong>Margarine, shortening and and other sources of trans fat.<\/li>\n
      • Processed foods:<\/strong>\u00a0Fast food, packaged foods and\u00a0processed meats\u00a0such as hot dogs and lunch meats.<\/li>\n
      • Diet foods:<\/strong>\u00a0Foods that contain artificial colors, preservatives and sweeteners such as sugar alcohols and aspartame.<\/li>\n<\/ul>\n

        Keto-Friendly Beverages<\/h3>\n

        Sugar can be found in a wide variety of beverages including juice, soda, iced tea and coffee drinks.<\/p>\n

        While on a ketogenic diet, high-carb drinks must be avoided just like high-carb foods.<\/p>\n

        It\u2019s no small matter that sugary beverages have also been linked to various health issues \u2014 from obesity to an increased risk of diabetes.<\/p>\n

        Thankfully, there are many tasty, sugar-free options for those on the keto diet.<\/p>\n

        Keto-friendly beverage choices include:<\/p>\n

          \n
        • Water:\u00a0<\/strong>Water is the best choice for hydration and should be consumed throughout the day.<\/li>\n
        • Sparkling water:\u00a0<\/strong>Sparkling water can make an excellent soda replacement.<\/li>\n
        • Unsweetened coffee:<\/strong>\u00a0Try heavy cream to add flavor to your cup of joe.<\/li>\n
        • Unsweetened green tea:<\/strong>\u00a0Green tea\u00a0is delicious and provides many health benefits.<\/li>\n<\/ul>\n

          If you want to add some extra flavor to your water, try experimenting with different keto-friendly flavor combinations.<\/p>\n

          For example, tossing some fresh mint and lemon peel into your water bottle can make hydration a breeze.<\/p>\n

          Though alcohol should be restricted, enjoying a low-carb drink like vodka or tequila mixed with soda water is perfectly fine on occasion.<\/p>\n<\/div>\n

          SUMMARY<\/strong><\/p>\n

          A healthy ketogenic diet should revolve around high-fat, low-carb food choices and restrict highly processed items and unhealthy fats. Keto-friendly beverage options must be sugar-free. Consider water, sparkling water or unsweetened green tea and coffee.<\/p>\n","protected":false},"excerpt":{"rendered":"

          The\u00a0keto diet, as a rule, is very low in carbs, high in fat and moderate in protein. When following a ketogenic diet, carbs are typically reduced to 20 to 50 grams per day, though looser versions of the diet exist . Fats should replace the majority of cut carbs and deliver approximately 75% of your …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/8"}],"collection":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/comments?post=8"}],"version-history":[{"count":1,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/8\/revisions"}],"predecessor-version":[{"id":9,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/8\/revisions\/9"}],"wp:attachment":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/media?parent=8"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/categories?post=8"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/tags?post=8"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}