Vegan Ketogenic Diet
So, first let's quickly recap on what a ketogenic diet really is. It's a low-carb high-fat diet regimen that offers a variety of health benefits, including weight loss. It’s been in use for nearly a century and was originally used as a treatment for epilepsy. The process causes your body to enter the metabolic state of ketosis. This occurs when ketones are used as the main source of energy for your body and brain. You can trigger the state by eating foods that are high in fat and low in carbohydrates, with a sufficient amount of protein. Eating this way changes how your body functions and uses energy and, in addition to its benefits for treating epilepsy and weight loss, it’s also been shown to reduce glucose levels and improve the body’s resistance to insulin. Additional benefits of the diet include: Reduced appetite Increased metabolism Enhanced cognitive functions Increased energy Improved sleep Less health issues Improved athletic performance Meal planning when you are on the diet takes time, especially at first, and can be a bit challenging. This is especially true if you have other nutritional needs, such as choosing to eat only vegetarian or vegan. The primary foods you eat when you are following a ketogenic diet plan include fats and oils, protein, vegetables, dairy, and nuts and seeds. It’s also recommended you drink a lot of water when following a specific way of eating. For many, their primary sources of fats and proteins will come from animal sources. Organic, grass-fed meats are recommended in moderation and fat consumption can include meats, nuts, and saturated and mono-saturated fats, such as butter, olive oil, and coconut oil. Full-fat dairy products are also recommended. Basically, your focus is on consuming fat for your primary source of fue Continue reading >>
22 Foods To Eat On A Ketogenic Diet
A ketogenic diet is a low-carb, moderate-protein and high-fat nutrition plan. This article addresses some of the best foods to eat on a ketogenic diet. Following a ketogenic diet has been effectively shown to improve cardiovascular health, regulate the endocrine system, stabilize blood glucose levels, support weight loss, improve insulin sensitivity in people with type-2 diabetes and even treat neurological dysfunction (8, 9). Additionally, a ketogenic diet can improve your energy, cognitive acceleration and overall daily performance. Most people feel their best when in a state of mild-ketosis. One of the big challenges, is that most people have been raised on higher carb comfort foods. So rather than focusing on what foods you will miss, shift your energy to all the great foods you can enjoy. Here are 22 foods to eat on a ketogenic diet that you will LOVE! 1. Lemons & Limes: Most citrus fruits are packed with sugar. Lemons and limes however offer you the pleasure of a low-glycemic fruit to enjoy regularly and are rich in anti-inflammatory nutrients like citric acid, vitamin C and bioflavonoids. (1) Citric acid helps stabilize blood sugar levels and combat the inflammatory effects of sugar while also serving as an alkalizing agents for the body. Lemons and limes are some of the best foods you can use daily to help detoxify the gastrointestinal tract because of their natural antiseptic properties. Add a fresh squeeze of lemon or lime to your water throughout the day and use in many food preparations such as meat marinades and dressings. 2. Herbs: Herbs pact some of the most powerful antioxidants. Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbl Continue reading >>
What Is The Impact On Brain Function If You Eat A Diet That Is Low In Carbs, But Not Low Enough To Induce Ketosis?
I think you are worried that if you reduce your carbs, you brain will not get enough energy. This is not true, since the body is getting energy from both carbs and fats are the same time unless there is an extra scarcity (ketosis) or abundance of glucose. This graphic from Peter Attia's blog, gives you an idea of how this looks. If you are looking for an exact answer of how many carbohydrates to consume, I can't give that to since different individuals respond to carbohydrates differently. But, the graphic tells you is that as you reduce your carbohydrates your body will compensate to ensure it has enough energy. The benefit of a low-carb diet is that your blood sugar does not spike or fall too low. This ensure a more stable source of energy for the brain which should prevent the late afternoon slowdown. You can see in the chart below, that the low-carbohydrate diet group has a much more stable blood sugar levels. You can read the study, I stole this graphic from here: Dietary carbohydrate restriction in type 2 diabetes mellitus and metabolic syndrome: time for a critical appraisal. Continue reading >>
- Type 2 diabetes and obesity induce similar transcriptional reprogramming in human myocytes
- UTHealth research: Misfolded form of pancreatic protein could induce type 2 diabetes symptoms
- Could going low-carb help you fight off diabetes? The usual advice for Type 2 is to eat plenty. But now a number of patients and doctors are leading a growing rebellion
Keto Diet Food List (infographic & Pdf)
Following the keto diet makes it possible to burn fat, accelerate weight loss, and skyrocket your energy levels, all without restricting calories or eating bland, boring meals. But to fully reap the benefits of a ketogenic diet, you must know which foods are encouraged on the keto diet food list and which foods to avoid. Why Follow a Keto Diet? The keto diet is a high fat/low carb diet that’s become increasingly popular for weight and fat loss. As we explain extensively in our keto diet mastery, the principle of the keto diet is to “eat fat to burn fat.” By heavily restricting carbs — your body’s primary fuel source — your body begins to burn your fat stores for fuel instead, which produces ketones. This state of elevated ketones in the bloodstream is called ketosis, hence ketogenic diet (1). In addition to weight loss and energy, the keto diet has been shown to improve skin health, cognitive function, memory, hormonal balance, and even managing type 2 diabetes (2)(3). Now, let’s dive into the keto diet nutrient ratios and the keto diet food list. How Much Fat Do You Need on the Keto Diet? On the keto diet, you’ll be eating a small amount of protein and very few carbs, which leaves the rest of your micronutrient consumption to fats — anywhere between 60-75%. There are four different types of keto diets you can follow. Each version is high fat/low carb but with different macronutrient ratios. For example, the standard ketogenic diet (SKD), which is the most popular version of the keto diet (and the one we’re referring to throughout this article) recommends 75% fat, 20% protein and 5% carbs. On the other hand, the high protein keto diet, which is geared mostly towards extremely active people or athletes, recommends 60% fat, 35% protein, and 5% carbs. I Continue reading >>
What Fruit Can I Eat On The Ketogenic Diet?
What Fruit Can I Eat On The Ketogenic Diet? As a mom is learning about the ketogenic diet they often wonder what fruit can I eat on the ketogenic diet? Eating fruit is definitely better than tanking up on sugar and carb laden treats but when a person is trying to lose weight on a ketogenic diet and put their body into a state of nutritional ketosis then they need to watch their carbs and fruit can often have higher amounts of carbs and natural sugars than are desired. It depends on how strict you’re wanting to go with the ketogenic diet but I will start off with the fruits with the lowest amount of carbs and go from there. On a strict ketogenic diet (less than 20 grams of carbs a day!) only berries are allowed. They have the least amounts of carbs. So that would include: Raspberries Strawberries Blackberries Cranberries Mulberries Blueberries are the highest carb berry so be mindful when eating them if you’re on a strict keto diet If you’re on more of a moderate low carb diet you can have: Plums Clementines Cherries Kiwis Cantaloupe Peaches Watermelon Now of course it all depends on how strict you are going on the Ketogenic diet but you must count your carbs. Generally people are able to get into ketosis by eating between 20-50 grams of carbs a day. Some may be able to have as much as 100 grams but rarely over that. You’ll need to purchase ketone strips to test your urine to see if you are producing ketones and in ketosis where you are burning fat. The Ketogenic diet is not for the faint of heart but you can of course still see excellent results from cutting carbs, and increasing protein, healthy fats and veggies. All of us moms have different health goals and are willing to make different changes to our diets. My philosophy is you do what you can and you make s Continue reading >>
Ketogenic Diet Food List: Everything You Need To Know
Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference. Below you’ll find a brief overview of what you can eat. Scroll further down to see more details on each section. Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for. Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto: All of the food above sticks to the strict 5% carbohydrate allowance that we use on keto. In general, you can eat from the following food groups: Fats & Oils. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil. Protein. Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing. Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items. Dairy. Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs. Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds. Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice. If you scroll down, you can see in-depth breakdowns of each section along with some ideas on what types of food to eat! If you’r Continue reading >>
What Foods Should I Eat To Enter And Maintain Ketosis?
Take a look at the info on a keto diet below. I have placed a link to hundreds of absolutely FREE keto recipes at the end of the article so you can pick and choose whatever foods you like. What Is A Ketogenic (Keto) Diet The Ketogenic diet is a high fat low carb diet that in many ways is similar to the Atkins and other low carb diets. It has many health benefits 1 and may help against cancer 2, epilepsy 3, diabetes 4 and Alzheimer’s disease 5. How Does It Work? The Ketogenic Diet involves a drastic reduction in the intake of carbohydrates and an increase in the intake of fat. The heavy reduction of carbs places your body into a state of Ketosis which makes your body efficiently utilize the burning of fat for energy and converts fat into Ketones in the liver as a source of energy for the brain (6, 7). Studies show that Ketogenic diets lower blood sugar and insulin levels in the body (6, 8, 9, 10, 11) shifting the metabolism away from using carbohydrates towards Ketones and fats. Lose Weight with Ketogenic Diets There is plenty of research out there that shows a Ketogenic diet is very effective for weight loss and is far better than a normal low fat diet (2, 14, 15, 16) In studies people on Ketogenic diets lost more than two times the weight than people on calorie restriction diets, and had an improvement in Triglyceride and HDL cholesterol levels (17) (18). A Ketogenic diet is very filling so you can usually lose weight without the hunger. Ketogenic Diets and Diabetes In one study the Ketogenic diet improved insulin sensitivity by 75%, 22 and another study found that 7 people from a group of 21 on a Ketogenic diet were able to stop taking all diabetes medications 23. Other Ketogenic Health Benefits The Ketogenic diet has been shown to have benefits for a variety of con Continue reading >>
Ketogenic Diet: What Not To Eat On Keto
When you hear the word diet, you automatically think of weight loss. Some people may think that this means you just have to eat less food. Some may think that you have to cut out every “unhealthy” food in your life. There are diets out there that force you to eat significantly less food. For a lot of people, this may not be the best route because you will always be in a state of hunger, especially if you stay disciplined with the diet. Eating less may cause you to lose weight, but depending on what you actually eat, it could be temporary weight loss. When you work hard to lose weight, you don’t want to gain it back the second you decide to fall off your diet a little bit. This is part of the reason why a ketogenic diet is so great. You’ll be able to feel satisfied after every meal while losing the weight you want to lose. This weight loss is also weight that should stay off your body if you decide to go away from the diet a little bit. However, on a keto diet, just like any other diet, there are specific foods that you can’t have if you want it to be successful. Look here if you want a slightly deeper insight as to what exactly a keto diet is and how it can benefit you. Foods to Avoid on Keto You might think it’s unfortunate that there are some foods that you can’t eat while on Keto but it really isn’t. On Keto, many of your old cravings disappear and you begin to love the new foods that you are introducing. If you are hoping to find some substitutes for the foods that you can’t eat below then check out our post on low-carb substitutes. Grains and Starches For all you bread lovers out there, bread is something that you are going to have to cut out of your diet completely. Carbs are going to have to take a back seat in your everyday eating habits. I’l Continue reading >>
Is It Beneficial To Eat Ketogenic Foods Without Being In Ketosis?
Yes, a ketogenic diet is strict, but very effective for hardcore athletes. When it’s time for a big workout, a marathon, or powerlifting session, they load up on carbs in the 24 hours leading up to the activity and their bodies turn into a superhuman energy factory. You don’t eat ketones, they’re a byproduct of your body adapting to use of a different form of energy that you no longer have an abundance of (glucose). What you might be referring to is a low carb diet, which can work in cutting down fat that’s stored from unused carbs (glycogen), but it’s not fun to do. If you’re active, you need carbs for energy and for muscle repair. Without plenty of carbs, you’ll have low energy levels and more muscle fatigue during and after strenuous activity. On the other hand, if you want a ketogenic diet, then stick to replacing carbs with good diglyceride fats (i.e. avocados, fish oils, nuts, etc).), instead of just protein. Protein is rough on your liver and kidneys and I’ve met several people who’ve had major renal complications because of over consumption of protein. Hopefully this helps. P.S. Always drink lots of water, no matter what your diet. At least 2 liters a day, spread out within the waking hours. Continue reading >>
Full Ketogenic Diet Food List
So you’ve decided to try the ketogenic diet. Now what? Do you know exactly what to eat? If you’re still scratching your head, or perhaps just need a little refresher, not to worry. This ketogenic diet food list includes everything you can eat for ketogenic diet success. The good news is that keto is probably the simplest diet you will find. The bad news? It can feel pretty strict at times, and it’s easy to miss the foods you used to eat if you focus on what’s lacking. So let’s start with all the delicious whole foods you can eat. We’re break it down into four sections, fat, protein, carbs, and miscellaneous. And to make it super easy AND delicious for you, we’ve whipped up a ketogenic diet meal plan so you can take the guesswork out of keto and put away your calculator. Ketogenic Diet Food List: Fats Healthy fats are really the cornerstone of the ketogenic diet. In order to keep your body in a state of ketosis—breaking down fat instead of carbs or protein for fuel—you’ve gotta eat a lot of fat—at around 70% of your calories, in fact. We want a high-quality ketogenic diet, which means quality fat, which means the source matters. Check out our full article on healthy fats vs. the ones to still avoid even in ketosis. This is really one of the best things about the keto diet. Fat is satiating, and it tastes great, so you can eat a lot of foods that are satisfying and delicious. Just make sure you eat the right types of fats. Here’s what that includes: SATURATED AND MONOUNSATURATED FATS Butter or ghee Avocados Macadamia nuts Coconut butter Cocoa butter Egg yolks (go with pasture-raised for the extra few bucks) #TreatYoself Coconut oil, olive oil, MCT oil, or avocado oil Nuts and seeds or nut butter (choose fattier nuts like macadamia nuts or almonds) Continue reading >>
How To Burn Stored Body Fat — A Ketosis Primer
“So, how do you tell your body to start burning stored body fat?” my friend and fellow mother asked. “Cut the carbs,” answered another mom. “I go into ketosis just about every afternoon.” “Ketosis? Isn’t that bad for you?” The short answer? No. I talk to a lot of people who want to lose weight. They try all sorts of things — exercise, calorie restriction, you name it. Sometimes, they lose the weight. Inevitably, they gain it back. That’s because what they’re doing is going on a diet — a temporary fix at best. What they need is a lifestyle change, a perspective shift, a new paradigm. Of course, you all know the paradigm I espouse — a conversion to eating real, traditional foods. Yet even a conversion to eating real food won’t necessarily help the pounds melt away. If you’re still eating 200 grams of carbohydrates a day — even if they’re “traditional” carbohydrates like sprouted or soaked grains, unrefined sweeteners, etc, you’re not going to lose weight without making some serious changes. If your body is regularly storing body fat (you gain a little bit of weight each year), then something is wrong with how your body metabolizes food. Let me introduce you to a new concept: the body fat setpoint. The body fat setpoint is the mass of body fat that your body attempts to defend against changes in either direction. It’s your body’s attempt to maintain homeostasis. This is why if you exercise more, you eat more. It’s also why if you restrict calories, your metabolism slows down to compensate. Why should you care about the body fat setpoint? From Stephan at Whole Health Source: We care because this has some very important implications for human obesity. With such a powerful system in place to keep body fat mass in a narrow range, Continue reading >>
Ketogenic Diet: What Not To Eat On Keto
When you start off on a diet it is important to understand what you can eat and what you can’t eat, otherwise, it really isn’t a diet. The same thing applies to the ketogenic diet. There are certain foods that you can not eat if you wish to stay in a state of ketosis. Thankfully, the the list of keto-friendly foods that you can eat is so long that you really shouldn’t have a problem finding a lot of recipes that you enjoy and are keto-safe. The purpose of this post is to talk about the different foods that you should avoid on keto because if you aren’t prepared you can easily mess up and knock your body out of ketosis. Foods to Avoid on Keto One of the interesting things about keto is that a lot of your cravings being to disappear. When you see the foods that you can’t eat your first thought might be “there is no way I’m going to be able to give up that.” However, once you’re in ketosis you understand that many of the things you craved were simply caused by the carbohydrates within them. This is why in our weight loss manual we start people off with a carb detox so they can see the benefits of no longer craving carbs. Another blessing of being in the age of the Internet is that 1000s of people have shared different substitutes for the foods they enjoy. If you are hoping to find some substitutes for the foods that you can’t eat below then check out our post on low-carb substitutes. Grains and Starches Let’s face it, bread is a big deal. A lof people eat bread every single day in some form. It’s very convenient to be able to run down to Subway and pick up a sandwich. Bread goes with every meal so when people hear that they have to give it up for keto they turn their back and try to find another diet. But grains cause your body problems. You know th Continue reading >>
16 Foods To Eat On A Ketogenic Diet
The ketogenic diet has become quite popular recently. Studies have found that this very low-carb, high-fat diet is effective for weight loss, diabetes and epilepsy (1, 2, 3). There's also early evidence to show that it may be beneficial for certain cancers, Alzheimer's disease and other diseases, too. A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating. Here are 16 healthy foods to eat on a ketogenic diet. Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (4). However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (5). While these shellfish can still be included on a ketogenic diet, it's important to account for these carbs when you're trying to stay within a narrow range. Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (6, 7, 8, 9, 10): Clams: 5 grams Mussels: 7 grams Octopus: 4 grams Oysters: 4 grams Squid: 3 grams Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people (11). In addition, frequent fish intake has been linked to a decreased risk of disease and improved mental health (12, 13). Aim to consume at least two servings of seafood weekly. Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s. Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegeta Continue reading >>
Complete Keto Diet Food List: What To Eat And Avoid
I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices. The KetoDiet approach is simple: It's about following a low-carb diet where the focus is on eating real food, not just food low in carbs. To help you stick with the diet, I've also created several FREE meal plans including some that are dairy-free and sweetener-free - check them out! For your convenience, you can also download a PDF version of this list here! What to Eat and What to Avoid In short, you should eat REAL food (meat, eggs, nuts, yogurt, vegetables and occasionally some fruits). Apart from the obvious limitation of net carb content in foods, it is also recommended to avoid processed food and any food that may contain preservatives and colourings. KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle. Below is a list of the most common low-carb foods recommended for the ketogenic diet. If you get my iPad app, you'll be able to search through thousands of foods included in the KetoDiet database. Grass-fed and wild animal sources grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter - these are high in healthy omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces) offal, grass-fed (liver, heart, kidneys and other organ meats) Healthy fats saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil) monounsaturated (avocado, macadamia and olive oil) polyunsaturated omega 3s, especially from animal sources (fatty fish and s Continue reading >>
Eating Fat To Lose Weight? The Ketogenic Diet Is High-fat And Low-carb
But he didn’t start dropping the pounds until a friend who had lost a lot of weight suggested he try a ketogenic diet. Gross switched to the high-fat, ultra-low-carb diet and lost 70 pounds in seven months. And he’s kept at it for five years. Though online searches about ketogenic diets started spiking last year, the diet was created in the 1920s as a way to treat epilepsy. When you’re on a keto diet and you’re in what’s called ketosis, a metabolic process forces the body to burn stored fat because there’s not enough glucose for energy. Fans of the keto diet say they have more energy and better focus. The diet, however, is restrictive and can be difficult to maintain. A group of local nutrition experts say the diet is safe, but they were split over whether they would recommend it for everyone. Burning fat How does the diet work? Our bodies break down carbohydrates when we eat. Those carbs are turned into glucose that fuels our cells, giving us energy. Eating keto A difficult start Continue reading >>