Doctors and scientists used to encourage a low-fat diet as a means of weight-loss and overall health improvement. The low-fat diet is effective–it does aid in weight loss and reduction of unhealthy fats in the body, but recent studies have shown that a low-carb diet is more effective. Since the body burns carbohydrates for fuel before burning fat, eliminating carbohydrates is one of the best ways to kick your body into a fat-burning mode since there won’t be any carbohydrates for the body to burn. This is the concept behind many low-carb diets, including the Keto diet. So is there a keto diet food list i can use?
The Keto diet is a low-carb, high-fat diet that is effective in pushing your body to burn fat. The diet causes the body to do this by eliminating its main source of fuel–carbohydrates. This forces the body to burn fat in the liver, turning the fat into ketones. The body gets energy from ketones instead of glucose. When the body begins producing ketones, this is known as Ketosis, a metabolic state that the body enters which promotes a healthy and rapid fat reduction. Originally developed as a way to treat epilepsy, the weight-loss benefits quickly put this diet in the spotlight. Many celebrities are bragging about their weight loss success with this diet. Google reported that the search for Keto diet has risen significantly in the past few years. There are even keto diet pet foods available on the market.
Types of Keto Diets
There are a few different versions of the Keto diet to choose from. Each one has its own specific benefits. Choosing one depends on your personal goals but they all yield high fat-burning results.
The Standard Keto Diet, also known as the SKD diet, is the most researched and most widely used version of the diet. It consists of a high amount of fat (typically 75% of the diet), a moderate amount of protein (around 20%), and an extremely low amount of carbohydrates (5% or less). This version of the diet is good for people who do little to moderate amounts of physical activity and/or exercise.
The High-Protein Keto Diet is similar to the SKD, but incorporates a lot more protein. The diet is still fat-heavy, but the protein intake is increased to about 35% of the food eaten. This is a great diet for people who are into bodybuilding.
The Targeted Keto Diet (TKD)is a great version of the diet for people who are highly active or who are athletes. This diet allows for a meal of carbohydrates once a week, usually after a period of intense workout. This adjustment is made because high physical performance is enhanced by glucose, so the carbohydrates provide the needed glucose for high levels of activity. Since the individual is burning the glucose rapidly, ketosis isn’t affected too much by this once a week carbohydrate binge.
The Cyclical Keto Diet (CKD) is similar to the TKD because it has added meals of carbohydrates, but with the CKD, the carbs are added in a regular cycle. For example, the dieter may have two days of the Keto diet, and one day with carbohydrates. There is no standard CKD because every person has different needs, but it may take a bit of experimentation to figure out the best cycle for you. The CKD is recommended for highly active individuals who need glucose to boost their performance.
What Can You Eat on a Keto Diet? – Your Keto Diet Food List
The Keto diet is a very restrictive diet and only allows the dieter to eat from a small group of foods. This restriction on the selection of foods comes from the fact that many foods have hidden carbohydrates, such as a sauce or condiment that may contain a high amount of sugars.
It is very important to only eat foods on this list because eating anything else will prevent your body from achieving ketosis. A Keto diet consists of food that are extremely low or lacking in carbohydrates. Foods that you can eat on a Keto diet are:
You can eat almost any type of meats on a Keto diet, including red meat. Meats are high in nutrients and choosing meat from animals that are grass-fed is recommended because these meats have higher contents of omega-3.
Fatty fish is the best choice. Shellfish is good, but can have a few grams of carbs, so it is important to make sure you take these carbs into account when eating shellfish on a Keto diet. For example, a 3.5 ounce serving of clams can have 5 grams of carbohydrates.
There are many types of cheeses to choose from and all of them are low in carbohydrates and high in fat content. This makes cheese one of the most ideal foods for a Keto diet.
Many types of healthy seeds can be eaten on the Keto diet. Seeds can be a potentially better choice than nuts because they have a high amount of good fats and a very low amount of carbs, but you have less of a chance of overeating seeds than nuts.
- Chia seeds
- Sunflower seeds
- Flax seeds
Nuts are a great source of protein and healthy fats for the diet. They also have a lot of fiber which can keep you fuller for a longer period of time. Nuts do have some carbohydrates, so you must take the net carbs into account on the keto diet.
Healthy oils can provide you with the healthy type of fat you need for a Keto diet. These oils can provide medium-chain triglycerides which can be more rapidly absorbed and burned by the liver. They help to sustain the body in ketosis for a longer amount of time.
- Coconut oil
- Olive oil
- Avocado oil
7. Low-carb vegetables
Many vegetables have carbs, so make sure to choose the right ones. Vegetables contain fiber therefore you can subtract the fiber from the total carbs to get the net carbs that you would count for the diet.
- Green, leafy vegetables
8. Certain condiments
Many condiments, especially sauces have carbs, but herbs and spices are okay for the Keto diet.
9. Other low-carb foods
These are a few examples of other foods that are good for a Keto diet
- Omega-3 eggs
- Unsweetened coffee and/or tea
What NOT to eat on a Keto Diet
Avoid sugary foods, alcohol, sugar-free diet foods or sugar-free diet drinks because they contain sugar alcohol, beans, fruit (except berries), condiments, sauces, grains, starches, and root vegetables or tubers such as carrots or potatoes, and any other food that is high in carbohydrates.
Side Effects of the Keto Diet
The Keto diet has generally been proven to be healthy and beneficial, but there are a few temporary side effects that go away after your body gets used to the diet. One of the main side effects of the Keto diet is hypoglycemia. Your body has to get used to burning fat instead of sugar and this can take a small adjustment period. This can lead to hypoglycemia. Hypoglycemia is accompanied by feelings of dizziness, fatigue, and/or confusion. This generally goes away after a few weeks of being on the diet.
Another side effect is reduced strength and physical performance. Because your body is going through an adjustment period as it gets used to burning fat for energy, your muscles may not be getting enough energy when you start the diet. This changes as your body begins to process the ketones for energy.
There are many other side effects, but the majority of them are not harmful or long-lasting.
The Keto diet is a great way to lose weight fast. It is versatile because there are several version to choose from depending on your weight loss goals. It is a very simple diet to follow–simply reduce or eliminate the carbohydrates in your diet. People are becoming more health-obsessed and the Keto diet is successfully taking its place as one of the most successful weight loss diets to ever hit the market.
We would continue updating the article adding more foods to the list!