The keto diet is very strict. All portions are accurately weighed on the gram because no estimates are allowed. The diet limits the daily calorie intake of the patient. This is calculated by the dietician who usually maintains the following calorie distribution: 85-90 percent fat, 6-8 percent protein and 2-4 percent carbohydrates.
The ketogenic diet has the name that it is difficult to keep it. But people who try to find out that it is becoming increasingly easy. This is because of the experience gained. The Atkins diet is also derived from the ketogenic diet.
What to eat on keto diet?
During the ketogenic diet you mainly eat fish, meat, eggs, cheese, nuts, avocado, oil, cream and many carbohydrate vegetables. Those vegetables are of course important for the fibers your body needs. Especially products like cereal, rice, potatoes, beans, fruits and sweets are avoided. That's logical because all those products contain many carbohydrates and therefore do not fit in the keto diet.
Meat
You can eat all kinds of meat, except processed meat products, as they usually contain carbohydrates. But beef, hamburgers, bacon, lamb, bacon, chicken, turkey and duck are all fine. Avoid flattered meat. It also does not matter whether it is baked, fried or roasted. Everything is good.
Dairy
Dairy products contain fat, many proteins and relatively few carbohydrates. You usually choose low-fat dairy products, with the ketogenic diet you can better go for full products. Most types of cheese are therefore very suitable for the ketogenic diet. Some cheeses contain carbohydrates, so you do not have to eat too much. Even mayonnaise is suitable for the ketogenic diet. Choose a mayonnaise with as few carbohydrates as possible.
Nuts
Nuts contain many fats and proteins but also a small amount of carbohydrates. Therefore, nuts can be eaten but not too much or too often. Macadamias are probably the most suitable for the ketogenic diet, because they contain in proportion to most fat and the least carbohydrates. Peanut butter is also a good option, but again note how many carbohydrates are in it.
Vegetables
Most carbohydrates that you eat during the keto diet come from vegetables. Vegetables with low carbohydrates and many vitamins and minerals are preferred. These include cabbage, spinach, lettuce and broccoli. You can also eat cucumber and asparagus. Although there are some carbohydrates in it, you should definitely not let them down. Your body also needs the fibers that are in vegetables.
Eggs and oils
Eggs are very suitable for the ketogenic diet because there are many fats and proteins in it. In addition, they are easy to prepare and use in combination with other foods.
Oil is good because it consists mainly of fats. Oils that you can use in the ketogenic diet are:
- Olive oil
- Coconut oil
- Linseed oil
- Sesame oil
- MCT Oil (Medium-Chain-Triglyceride)
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