What Is A Ketogenic Diet?
You have probably heard people talking about the latest diet trend called the ketogenic diet. What is a ketogenic diet? The ketogenic diet (also known as the keto diet for short) is a low-carb, high-fat diet.
The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This is where the name comes from, as the reduction in carbs puts your body into “ketosis”. Some people follow what is known as the Standard Ketogenic Diet (SKD), while others follow a similar version called the High-Protein Ketogenic Diet.
Standard Ketogenic Diet vs. High-Protein Ketogenic Diet
The Standard Ketogenic Diet (SKD is a very low-carb, moderate-protein and high-fat diet while the High-Protein Ketogenic Diet includes a lot more protein. Both variations of this diet are effective, and it comes down to personal preference or personal needs.
Foods to Avoid on The Keto Diet
It is obvious to say that foods in high carbs should be limited, if not eliminated from your diet in order to be successful on the keto diet. Below is a list of some of the foods that you should avoid:
· Sugary food, such as soda, juice, smoothies, ice cream, candy, etc.
Grains or starches, such as: pasta, rice, cereal, etc.
All fruit should be avoided (however some berries can be eaten in moderation)
Beans or legumes, such as lentils, peas, etc.
High Carbs, such as potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products since these are often high in carbs in order to compensate for their “low-fat” quality
Some condiments or sauces: These often contain sugar and unhealthy fat, such as mayonnaise and salad dressing.
Sugar-free diet foods
Foods You Can Eat On The Keto Diet
The Keto Diet doesn’t mean you miss out on all the good stuff, in fact you can enjoy:
· Fish (i.e. salmon, tuna)
· Unprocessed cheese
· Nuts and seeds
· Healthy oils (i.e. extra virgin olive oil)
Side Effects Of The Keto Diet
Some people have experienced increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance. This side effect is known as the Keto Flu. The body is trying to adjust to the new intake of fat and protein and sometimes this can cause stomach and skin problems.