Vegetables Ketogenic diet
A ketogenic diet works on the principle that when no carbohydrate is stored in the muscles for energy, the body will power itself using its fat stores as its fuel source (a process called ketosis) causing you to lose weight quickly, efficiently and safely.
To attain ketosis, you need to eat a diet that is very low in carbohydrate (amounts will vary depending on the plan you are following and the stage of that plan you are on, but to begin with can be as low as 20 grams a day). This means your diet is based mostly on fat, protein, and green vegetables which make up most of the carbs you eat but give you vital nutrition. Here is a list of some suitable foods for someone following a ketogenic diet:
Ketogenic Diet Foods List:
- Any meat (such as beef, venison, pork, veal, lamb) in any just about any cut or preparation, though check the carb content of processed meat products like sausages and ensure you don’t buy anything cured with sugar or honey.
- Any poultry (chicken, turkey, quail, duck etc.). It is preferable to leave the skin on poultry to increase the fat content. Poultry must not be breaded or battered, but can otherwise be prepared any way you like, roasted, stir fried, deep fried, baked, grilled or barbecued.
- Fish and shellfish. They should be fresh – things like imitation crab meat often contain added carbs – and if you buy canned fish make sure it hasn’t been preserved with added sugar. Again, it must not be breaded or battered.
- Eggs. You will probably find that eggs become a staple when you are on a ketogenic diet.
- Cheese. Most types of cheese are suitable for a ketogenic diet, though they do contain some carbs, so make sure you include these in your daily carb count to ensure you stay below your limit.
- Vegetables. Vegetables will be the source of most of the carbs you eat, but you still need to choose the lowest carb vegetables with the best nutritional value. Green leafy vegetables are the best, such as spinach, all kinds of lettuce and cabbage, watercress, Brussels sprouts and kale. You can also eat broccoli and cauliflower, celery, cucumber, asparagus, bean sprouts, radishes and more, but must strictly limit you intake of sugary vegetables like peppers, onions and tomatoes, and avoid starchy vegetables like potatoes.
- Nuts can be eaten in moderation as a snack.
- Most kinds of oil, butter and cream can be used in cooking.
- Fresh herbs and dry spices can be used for flavor.
- Mayonnaise and oil based salad dressings are usually OK, but check the carb content on the bottle.
- Artificial Sweeteners such as Splenda can be used in place of sugar.
More Ketogenic Diet Articles You Might Be Interested In...
Subscribe to our e-mail newsletter to receive updates. We guaranteed 100% privacy. Your information will not be shared.
Effects of a Citrus depressa Hayata (shiikuwasa) extract on obesity in high-fat diet-induced obese mice.(Report): An article from: Phytomedicine: ... Journal of Phytotherapy & Phytopharmacology
Book (Urban & Fischer Verlag)
You might also like:
Question about Ketogenic Diet2010-03-30 10:58:54 by LV_LF
I have heard that this diet really helps to get really ripped. I go to the gym 5-6 times a week. Do weights and cardio. But I've been plateauing for a while and I need to try to do something else, like Ketogenic Diet. I already eat healthy. No simple carbs, only complex.
My main concern is that diabetes runs on my father side of family. My grandmother, my aunt, my father have diabetes. And somehow I feel hesitant to screw around with my insulin level too much to not instigate some major health issues I may get down the road.
Is there anyone who can give me some advice? Cons and prons?
And just FYI I did consult with doctor and all that he said was there is nothing healthy about excluding whole food group such as fruits and vegetables
The "Zone Diet" ratios are a decent start2010-11-08 00:05:16 by k-dingo
By calories, 40/30/30 carb/protein/fat. Depending on your strength gain / fat loss goals, you might adjust carbs down and/or fat up slightly.
A strength / cutting diet would be closer to 30/40/30. A ketogenic (Atkins) diet would be on the order of 10/40/50.
Good carbs: green / leafy / colored vegetables, moderate amounts of fruit, whole grains. Keep your carbs moderate.
Diet and lifestyle first2009-12-11 23:03:25 by k-dingo
At your weight, exercise will help but you're going to be limited in your options.
Cutting overall calories, an in particular, limiting your carbohydrate, should help significantly in weight loss. If it turns out that you're still gaining weight or not losing, you may want to find out if you've got any underlying medical condition leading to weight gain. Eliminate most or all: sugar, HFCS, refined grains (white flour, rice, etc.), starches, starchy vegetables, alcohol, fruit juice, and trans-fats. Concentrate on protein and healthy fats. "Ketogenic" diets (low-carb, high fat/protein) such as Atkins may have profound reasons for working
Not sure of that specific diet ...2010-03-24 22:11:51 by k-dingo
... as it appears not to be freely available online. One discussion I found says it's a ketogenic diet, similar to the Cyclical Ketogenic Diet, though with a longer (one month) no-carb induction period.
If you're eating mostly protein and fat, odds are good your fiber intake is very low, and your body is increasing its water consumption. Metabolism of both protein and stored fat both require more water. Even more so if you're eating any sort of processed foods (protein bars, etc.).
You'll likely benefit by increasing your consumption of both water and fiber