Are you also planning to shed those extra kilos this year? If yes, then you might have heard about the ketogenic diet which is preferred by most of the peoples to lose their weight effectively. The ketogenic diet may be high-fat, low-carb fat which is better known as the fat-burning ketogenic diet. Before you start, you should also be familiar with its pros and cons. What are the perfect foods to eat when you are on a keto diet and which food items you need to ditch to get back into shape or what could be a simple plan that you can follow on your keto diet?
Here, is everything that you need to know what a ketogenic diet is and what meal plan to you need to follow when you are following a keto diet.
Table of Contents
- Let’s know more about the keto diet in detail.
- What is a ketogenic diet?
- Here is what you need to eat when you are following a strict keto diet:
- 1. Meat
- 2. Fish and seafood
- 3. Eggs
- 4. Natural fat, high-fat sauces
- 5. Vegetables growing above ground
- 6. High-fat dairy items
- Drinks you should have on your keto
- 1. Water
- 2. Coffee
- 3. Tea
- Food or items that you should avoid:
Let’s know more about the keto diet in detail.
What is a ketogenic diet?
A keto or a ketogenic diet is a diet which is based on the principle in which you use an only low-carb, high-fat diet that helps you burn your body fat effectively and easily. This is one of the perfect ways to lose your weight, even it is suggested by many doctors. A keto diet can be especially helpful for those individuals who are trying to lose out their excessive body fat without going on a hunger strike.
Here is what you need to eat when you are following a strict keto diet:
You might not be sure of that what you should eat on your ketogenic diet. Here is the quick food list about which you need to know-
Remember than you are on a keto diet, you need to take unprocessed meats that are low carb, keto-friendly and also healthy. You have to consume as per your body needs if you will eat more then what your body needs will affect your keto diet and excess meat means excess protein which will be converted into glucose. So, try to take a normal amount of meat.
2. Fish and seafood
Fatty fish like salmons are the best when we talk about fish and seafood. It would be great if you find some wild-caught fish which is healthier and the best.
Eggs are the best, you can eat them in any way you like whether boiled or scrambled.
4. Natural fat, high-fat sauces
Fatty food is your friend when you are on a keto diet, so don’t fear them. You will get most of the fat from natural sources like meat egg or fish. But you should also use fat in cooking like butter or coconut fat and add some olive oil also on top of that or your salads. In a high-fat sauce, you can give it a try to garlic butter recipes.
5. Vegetables growing above ground
Like leafy vegetables or green items that include cauliflower, cabbage, broccoli or avocado. Fry them in butter and add some olive oil too.
6. High-fat dairy items
Like butter, high-fat cheese and yogurts are a good choice.
Drinks you should have on your keto
Either hot or by adding some cut lemons or cucumber slices.
Having coffee without sugar with some milk or cream, not much.
You can include green tea or herbal tea with no sugar in it.
Food or items that you should avoid:
1. Alcohols including beer or sweetened cocktails
2. Trans fat such as margarine or hydrogenated fats
3. Starchy vegetables like potatoes, corn or peas
4. Traditional snack food items like potato chips
5. Sugary items such as juice, cold drink or soda
6. Low-fat dairy products
7. Grains such as pasta, rice or oatmeal
So, this was all about keto-diet, which is very important for the beginners to know.
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