Healthy Ketogenic Diets for Weight Loss

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In case you’re hoping to get a kick off on your wellbeing and wellness objectives this year, you should consider attempting the ketogenic diet. Perhaps you’ve heard about it previously — it’s a buzzword in the diet world. Ketogenic diet means a plan for eating to push the body into ketosis state – instead of using carbs, the body burn fat for energy (1).

With the intake of the necessary foods, your body can reach the state in about 1 to 3 days. You have to mostly eat fat, no carbs and low amount of protein. Ketosis additionally occurs when you eat food that has low calories (i.e. 600 – 800).

The Potential Benefits and Risks of the Keto Diet

Before you make a plunge, it’s critical to know the beneficial aspect of Keto diet as well as the risks involved. There are several studies supporting the Keto diet in 3 instances – (a) for treating epilepsy (4), (b) to manage type 2 diabetes (5), (c) to lose weight (6).

A Guide on Essential Foods for Keto Diet

It’s so essential to know what type of food to eat and ways to add more fat into your meals before you begin.

Protein

Since you will be eating a lot of fat, you only need a little protein, only eat the food listed below with some restraint.

  • Ground beef (Grass-fed) 

Per serving of 3-ounce (estimated raw): 12g protein, 279 calories, 24g fat, 0g net carbs

Advantages: Ground beef (containing 30% fat & 70% lean meat) is a good source of fat. It also supplies Vit B12 to the body, an essential vitamin that regulates the level of energy.

  • Salmon or other fatty Fish

Per serving of 6-ounce (estimated raw): 44g protein, 218 calories, 4.5g fat, 0g net carbs

Advantages: It has less to no saturated fat. Protects the heart by adding minerals (for example potassium, zinc, iron, magnesium) and other nutrients to the body.

  • Caviar

Per serving of 1 Tbsp.: 3.9g protein, 42 calories, 2.9g fat, 0.6g net carbs

Caviar benefits: A good source of best fish food that contains minerals (Selenium, Magnesium, and Iron) and vitamins (A, E, B6, B12) as well as fatty acid (e.g. omega 3), that promotes a healthy immune, circulatory and nervous system.

  • Chicken

Per serving of a thigh: 32g protein, 318 calories, 20g fat, 0g net carbs  

Advantages: Consider eating it with the skin for additional fat. A decent source of vitamins, Zinc, and Selenium to the body.

Oil and Fat

  • Avocado oil

Per serving of 1 Tbsp.: 0g protein, 124 calories, 14g fat, 0g net carbs

Advantages: supplies numerous healthy fats, nutrients, fiber, and minerals to the body. Majorly contain oleic acid which is monounsaturated fat. It also lessens the risks of getting coronary diseases (2).

  • Olive oil

Per serving of 1 Tbsp.: 0g protein, 119 calories, 14g fat, 0g net carbs

Advantages: Rich in antioxidants and monounsaturated fats that are good for health. It also prevents heart diseases (3).

  • Coconut oil

Per serving of 1 Tbsp.: 0g protein, 121 calories, 13g fat, 0g net carbs

Advantages: boosts health by providing fatty acids (monounsaturated ones).

  • Butter

Per serving of 1 Tbsp.: 0g protein, 100 calories, 11g fat, 0g net carbs 

Advantages: research studies have proven that butter is not the main thing that causes diabetes or chronic heart diseases (4).

  • Heavy cream

Per serving of 1 Tbsp.: 0g protein, 52 calories, 5g fat, 0g net carbs

Advantages: This is a simple method to include fat and calories into your meals while on this diet.

Vegetables and Fruits

  • Avocado

Per serving of avocado half: 2g protein, 160 calories, 15g fat, and 2g net carbs  

Advantages: The delicious fruit is creamy and full of fiber – a plus since you might not eat enough fiber while on this diet. Also,a good Vitamin C source which boosts the immune system.

  • Greens (lettuce, spinach)

Per serving of 1 cup: 0g protein, 5 calories, 0g fat, 1g net carbs

Advantages: These leafy vegetables have a few calories and can bulk up your meals. You also get Vitamins (A and C) essential for good skin and health. 

  • Celery

Per serving of 1 cup (raw): 1g protein, 16 calories, 0g fat, and 1g net carbs 

Advantages: Celery is a superb vegetable because it hydrates the body. Suitable for snacks due to its crunchiness. It also contains folate and vitamins (A and K).

  • Asparagus

Per serving of 1 cup (raw): 3g protein, 27 calories, 0g fat, and 2g net carbs 

Advantages: Asparagus helps to build bones. It provides calcium in addition to different minerals e.g. potassium and magnesium that are connected with control of glucose in the blood.

Nuts and Seeds

  • Walnuts

Per serving of 1 cup (raw): 16g protein, 682 calories, 68g fat, and 14g net carbs 

  • Almonds

Per serving of 1 cup (raw): 23g protein, 634 calories, 55g fat, and 24g net carbs

  • Flaxseed

Per serving of 1 cup (raw):  1.9g protein, 55 calories, 4.3g fat, and 3g net carbs

Benefits of Nuts and Seeds: all nuts e.g. walnuts are an excellent source of fat i.e. polyunsaturated and monounsaturated fats (PUFAs). A source of omega-3 fatty acids for vegetarians. Also, provides the body with selenium, iron, zinc, calcium, vitamin B and E.

Author Bio

Jamie is a mother to 8 children and an avid cook. She enjoys theatre from both the audience as well as being on stage. She has been writing stories ever since she could put pen to paper and still enjoys doing so today. Her passion for food has her often creating new recipes to try on her family, who are always happy to sample. Jamie graduated with a diploma in Social Services and has worked with children for most of her life. She now writes for caviar.bc.ca and helps them in their content promotions.

References:

  1. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
  2. https://www.ncbi.nlm.nih.gov/pubmed/26719191
  3. https://www.sciencedirect.com/science/article/abs/pii/S1043661807000333
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2902940/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/
  6. https://www.sciencedirect.com/science/article/pii/S0735109707032597#sec4
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