Ketogenic diet, low carb nutrition are popular at these times so what are they? We will explain them, give principles and what you can eat in this article. There will be also most popular 122 Ketogenic Low Carb Snack Recipes.
A ketogenic diet (keto) is a low-carb, high-fat diet with many health benefits.
More than 20 scientific studies confirm that low-carbohydrate diets such as ketogenic diet are beneficial to health, helping to lose weight.
Even ketogenic nutrition; useful against diabetes, cancer, epilepsy and Alzheimer’s disease.
We have prepared a comprehensive ketogenic diet guide with all the information you may need for ketone and ketogenic nutrition.
What is Ketogenic Diet?
The ketogenic diet, also called the keto diet, is a very low-carb, high-fat diet that shares many similarities with the Atkins diet and low carb diets.
Ketogenic Diet and Nutrition Guide for Beginners
It aims to drastically reduce carbohydrate intake and replace it with fat. A reduction in carbohydrates puts your body in a metabolic state called ketosis.
When this happens, your body begins to burn fat simply to get energy very effectively. At the same time, your liver converts fats into ketones. Ketones provide energy to your brain
Ketogenic diets can cause large decreases in blood sugar and insulin levels. Together with the increase in ketones, these two improvements are very beneficial for your health.
What is Ketone?
Ketone is an organic chemical produced in the liver with different properties. They arise as a result of different interactions in the body.
Ketones that occur during a ketogenic diet can cause your breath to smell like acetone. You can also take a ketone meter from the pharmacy to check how much ketone is in your body and check the amount.
What are the Characteristics of Ketogenic Nutrition?
It is a healthy type of nutrition where protein and fat rich foods such as oily fish, olive oil, butter are consumed instead of carbohydrate store foods such as pasta, rice and bread. The term ketogenic is derived from the word ketosis. Ketosiz, is the name given to the state to provide energy by burning fat if the body cannot find carbohydrates to produce energy. The ketones mentioned above appear in your body.
How to Make a Ketogenic Diet?
This diet, where certain nutritional lists are followed, contains foods that should and should not be eaten. In order to easily dispose of the broken fats during the diet, plenty of water should be consumed. Let’s see what to eat on the ketogenic diet.
What to eat in ketogenic diet?
In your diet, you should mostly choose the following foods;
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Oily fish: such as salmon, trout, tuna and mackerel.
Eggs: omega 3 store eggs.
Butter and cream: organic cow, goat, sheep butter
Cheese: Raw cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and nuts: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds and so on.
Healthy fats: Extra virgin olive oil, coconut oil and avocado oil.
Avocado: All avocados or freshly made guacamole sauce.
Low-carbohydrate vegetables: Most green vegetables, tomatoes, onions, peppers, and so on.
Seasonings: You can use salt, pepper and various healthy herbs and spices.
It is best to choose mostly one-component foods in your diet. Here you can see a list of 44 healthy low-carb foods.
What should not be eaten in ketogenic diet
No high carbohydrate food should be involved in ketogenic nutrition. These;
Sugary foods: Soda, juice, smoothie, cake, ice cream, sugar and so on.
Cereals or starches: Wheat-based products, rice, pasta, cereals, etc.
Fruit: All fruits, except small portions such as strawberries.
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, etc.
Low-fat or dietary products: These contain highly processed foods and are usually high in carbohydrates.
Some condiments or sauces: These usually contain sugar and unhealthy fats.
Unhealthy fat: Processed vegetable oils, mayonnaise and so on.
Alcohol: Due to its carbohydrate content, many alcoholic beverages can disrupt your keto diet.
Unsweetened diet foods: The amount of artificial sweeteners is very high in these foods, as well as a lot of processed substances in these foods.
Many popular snack foods have too many carbs to easily fit into a keto diet plan. This can be particularly frustrating when you’re trying to ward off that between-meal hunger.
If you’ve found yourself in this nutritional predicament, don’t worry.
There are many low-carb snack options that are just as healthy as they are delicious.
This article outlines 122 keto-friendly snacks to include in your next meal plan. Snack guilt free with these delicious Keto snacks. From creamy rollups to zucchini chips and cauliflower tots, there are plenty of healthy low carb snack recipes to choose from.