Ketogenic Diet Foods for a Faster Ketosis State
For some people, being on a diet can be one of the hardest things in the world, especially when you don’t know much about cooking healthy meals or eating only diet approved foods. Ketogenic diet foods cause the body to produce small fuel molecules known as ketones. Ketones are used as an alternative fuel for the body and it’s used when glucose in the body is in short supply. Ketones are created when a person significantly lowers their carb intake. Produced in the liver, ketones are made from fat.
The best ketosis diet plan allows the entire body to switch its fuel supply and run almost exclusively on fat alone. When the body’s insulin levels become low, the body’s fat burning abilities increase dramatically, making it easy to access the body’s fat stores, burning it off. This is great for people who are desperately trying to lose weight, however, there are also less obvious benefits, such as an increase in energy and a reduction in appetite.
Once the body begins to produce ketones the body has then reached the ketosis state. The quickest way to reach this state is by fasting, but obviously a person cannot fast forever.
However, you can follow a ketogenic diet plan indefinitely and doing so will also result in ketosis. It offers a number of benefits a person would normally experience from fasting, such as weight loss, without requiring a person to actually fast.
While following this diet is safe for most people, people who are taking medication to treat diabetics or high blood pressure, or women who are breast feeding should consult their physician before making this type of dramatic dietary change.
The keto diet is very low in carbs, which in turn causes the body to become a fat burning machine. But this type of major change in the diet can also cause some unwanted side effects that are similar to other low carb diets such as Atkins. These side effects include constipation, intense cravings, trouble sleeping and muscle cramps.
Most people will find it difficult to stick to this diet because it’s so limiting, preventing the dieter to eat any food that’s high in carbs. Foods to avoid include sugary foods such as smoothies, soda, candy, cake and other pastries. Starches and grains such as pasta, rice, cereal and other wheat based products must also be avoided. No fruit is allowed on this diet, with the exception of berries and only in small amounts. Root veggies, diet or low fat products, legumes or beans and some sauces and condiments are also not allowed.
On this diet you’ll also need to limit your intake of mayonnaise and processed vegetable oils. Because of its high carb content alcohol can also throw your body out of ketosis. Diet foods that are sugar free are often high in sugar alcohols which in turn can affect the ketone levels. These foods are also often highly processed. Basically, this diet will require you to avoid carb based foods such as potatoes, rice, legumes, sugars, juice, candy and most fruits.
So, what is allowed on this diet?
On the keto diet, fats will be the majority of your daily calorie intake, so you’ll need to make your choices based on your own digestion system. If you’re consuming the wrong types of fats they can be dangerous, but healthy fats are very important for the mind and body. On this diet you’ll need to balance you fat intake between omega six and omega three fats, so you should increase your intake of shellfish, trout, tuna and salmon.
If you don’t like seafood, try taking a daily fish oil supplement. If you’re allergic to fish oil you can try omega three krill oil instead.
Coconut oil, avocado, egg yolks, macadamia nuts and butter consists of monounsaturated and saturated fats and are considered less inflammatory and more chemically stable for most people. Oils and fats can be combined in several different ways and can be easily added to a meal.
You should avoid any type of hydrogenate fat such as margarine in order to minimize your daily trans-fat intake. Studies have shown a link to hydrogenated fats and an increased risk of heart disease. If you’re using soybean, olive or vegetable oils choose the cold pressed option.
If you’re in the habit of frying your foods choose a non-hydrogenated lard such as coconut oil, ghee or beef tallow since they have a higher smoke point than other types of oils. This will allow less oxidization, which means you’ll enjoy a higher essential fatty acid intake.
Closely monitor your intake of seed or nut based foods because they’re very high in inflammatory omega sixes. This includes corn oil, sunflower oil, pine nuts, walnuts and almonds.
Some keto approved oils and fats include butter, avocado, non-hydrogenated lard, beef tallow, macadamia nuts, ghee, chicken fat, peanut butter, coconut butter, coconut oil and red palm oil.
When choosing protein, your best bet will be anything grass fed or organic, which will help you to minimize your intake of steroid hormones and bacteria. For fish, you can eat anything that’s caught wild, such as tuna, trout, salmon, mahi mahi, mackerel, halibut, flounder, cod and catfish. For shellfish, you can have mussels, scallops, crab, lobster, oysters and clams.
For meats, try to eat only free range. You can find free range eggs at your local grocery store or farmer’s market. Eggs can be prepared in many different ways such as scrambled, poached, boiled or fried.
Meat choices include lamb, goat, veal, beef and venison and other wild game. Grass fed meats have a higher fatty acid content and are preferred.
You can still enjoy some cuts of pork, in carefully portioned amounts. Pork options include pork chops, ham and pork loins. When choosing ham, keep an eye out for added sugar.
When choosing poultry, look for organic or free range. You can choose from pheasant, quail, duck or chicken.
Sausage and bacon are okay as long as they’re not cured in sugar and don’t contain extra fillers.
For peanut butter or other nut butters always choose the natural option, just be careful because they contain high amounts of carbs and omega six. If possible, go with macadamia nut butter instead.
When following this diet, try to eat veggies such as leafy greens and other veggies grown above ground. If possible, choose organic because there are less pesticide residues. However, if you can’t consistently eat organic don’t worry. Studies have shown that non-organic and organic veggies still offer the same type of nutritional qualities. Veggies are a very important part of any healthy diet. However, at times you may be stuck with choices you’ll regret later on. Some types of veggies don’t cut it nutritionally because they’re high in sugar, so you’ll need to weed them out. The best type of veggies for a keto diet are low in carbs and high in nutrients. As you have probably guessed, the best choices are dark and leafy greens. Anything that resembles kale or spinach are good options and will be the best thing to include in your diet.
When it comes to dairy, opt for full fat over fat free or low fat. And of course, organic and raw products are preferred. On this diet you can enjoy cottage cheese, heavy whipping cream and certain types of soft and hard cheeses such as cream cheese, mozzarella and cheddar.
Seeds and nuts are best consumed when roasted because any anti-nutrients are removed. Do your best to avoid a high peanut intake if possible because they’re actually legumes which are not freely permitted on this diet. Instead, opt for almonds, walnuts and macadamias. These are the best choices in terms of carb count and can be consumed in small amounts.
Pistachios and cashews are high in carbs so be sure you track your consumption closely. All nuts are high in omega six fatty acids, so be careful with over consumption.
Seed and nut flours such as milled flax seeds and almond flour are the perfect substitutes for white flour. This means you can still enjoy baking, just do so in moderation.
The best diet foods on the keto plan work as a natural diuretic, so dehydration is common when you first start out. Shoot for at least eight glasses of water a day and then some. Your water intake plays an important role in your body and it’s very important to remain hydrated. Only coffee, tea and water are allowed on this diet. If needed, you can use artificial sweeteners, just be careful when using these because some can contain carbs.
However, steering clear of anything sweet is probably your best bet because it can help to curb your cravings. This is especially important if you have a sweet tooth. But if you have to have something sweet, choose an artificial sweetener. Try to use liquid sweeteners since they don’t contain added binders such as dextrose and maltodextrin, both of which contain carbs. Stevia, sucralose, erythritol, xylitol are all good choices and are available in liquid form.
A tricky part of keto diet foods are spices. Spices have carbs so you’ll need to include them in your daily carb count. Most pre-made spice mixtures contain added sugars, so be sure to read the label before use. Sea salt is usually mixed with powdered dextrose and is preferred over table salt. Approved spices include rosemary, black pepper, cayenne pepper, parsley, chili powder, basil, oregano, cilantro and cumin. You can also enjoy thyme, sage and turmeric.
When you’re keto dieting, there will always be foods that are sneaky. Below you’ll find a list of foods you should be careful about:
•Fruit is pretty much off the list of allowed foods due to the high sugar content. However, many dieters will still eat berries, which is fine just as long as you control the portions.
•Products that are tomato based can be another problem. If you normally use canned tomatoes and tomato sauces you may be disappointed to learn that both are packed with sugar. Keep a close eye on the recommended portion size on the label.
•You may also be surprised to learn that peppers are loaded with sugar, so be careful when adding them to a chili or stir fry. Choose green peppers instead of yellow or red because they have a lower carb count.
•While diet soda is okay on this diet because it contains artificial sweeteners, you’ll still need to monitor how much you drink daily. Some people have been knocked out of ketosis because they drank more than one soda a day. This is often caused by the link between artificial sweeteners and cravings for sugar.
•Medication such as flu remedies, cough syrups and cold medicines usually contain a lot of carbs. If possible, look for over the counter medication that contains sugar-free or low-sugar alternatives.
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