So What is the ketogenic diet?
The Keto diet requires consuming large amounts of fat, a moderate amount of protein, and a very limited amount of carbohydrates. It’s typically split into 75, 20, and 5 percent of your daily calories. Compare that to the typical American diet, which is generally 50 to 65 percent carbohydrates, and it’s safe to say that this is a completely different way of eating.
After following the Keto diet for a few days, your body enters ketosis, which means that it has started to use fat for energy. Diet beginners find it helpful to track whether they’re in ketosis with a urine ketone strip or a blood meter, but Nisevich Bede says you’ll eventually learn what ketosis feels like and know if you’re in it.
Let’s See At A Glance that What Eating on the Keto Diet Looks Like
The keto diet is all about increasing calories from fat. So You Easily Loss Fats by Following keto-friendly food list.
Here is the list of the foods you may eat on keto:
- Oils (like olive oil, avocado oil, and coconut oil)
- Heavy cream
- Cream cheese
- Coconut (unsweetened)
- Nuts (almonds, macadamia) and seeds (chia seeds, flaxseed, sunflower seeds)
- Leafy green vegetables (romaine, spinach, kale, collards)
- Nonstarchy vegetables, including zucchini, asparagus, cucumber, broccoli, cauliflower, and bell peppers
- Meats (chicken, beef, pork, lamb)
- Fish (particularly fatty fish like salmon and sardines)
These Are the Items You Can’t Eat (or Drink) on the Keto Diet
Foods and drinks that you have to avoid on the keto diet include lots of whole fruits (although some fruits are keto-friendly), dried fruits, whole grains, cold cuts, chicken nuggets, milk, ice cream, alcohol, and desserts.
The keto diet has a massive fan base that has grown at least in part due to the popular Netflix documentary The Magic Pill, touting a trove of promising keto health benefits. But the fact of the matter is that most studies on the ketogenic diet are premature. Meaning: They are in small populations of humans or rats. (And you are very different from a rat).