Weight Loss Tip: Ketogenic Food Plan

This article is from  livestrong.com

THE BEST KETOGENIC DIET FOOD PLAN

A ketogenic diet calls for a very low intake of carbohydrates, usually less than 50 g a day. On a standard American diet, glucose, which is obtained from digesting carbohydrates, supplies most of the energy required. However, when severely limiting your carbohydrates, your body starts using fat and ketones, which are a byproduct of fat burning, a nutrient-digestive process described as being in ketosis, as its main source of energy. A ketogenic diet not only helps you feel more satiated with less calories; it also burns fat, both from your diet and your own body fat stores, more easily, therefore facilitating weight loss.

Low Carbs

The key to a ketogenic diet is to keep your carbs low, usually as low as 50 g a day, although some plans would hold you below 20 g a day, to stay in ketosis. Eliminate all grains, including bread, pasta, rice, breakfast cereals, granola bars, crackers, muffins and baked goods; as well as starchy foods, such as potatoes, sweet potatoes and corn, sugar from soft drinks, candies, jams, syrups and desserts; in addition to fruits, milk and yogurt. You can obtain your limited amount of allowed carbohydrates, between 20 and 50 g a day, from non-starchy vegetables.

Non-Starchy Vegetables

Non-starchy vegetables are among the most nutrient-dense foods and can provide you with all the vitamins, minerals, antioxidants and fiber you need, while containing very little carbohydrate content to help you stay in ketosis. You can include 1 to 2 cups of non-starchy vegetables at each of your meals, whether you choose green beans, onions, leafy greens, cucumber, tomatoes, broccoli, mushrooms or cauliflower. Keep track of your carb intake to ensure you stay below your daily carb limit. For example, you could include mushrooms and spinach in your morning omelet, have a big salad of leafy greens for lunch and accompany your dinner with broccoli.

Eat Proteins

A ketogenic diet should provide a moderate amount of protein at each of your meals. The best sources of protein are found in animal products, such as poultry, fish, seafood, meat, eggs and cheese, although vegetarians can turn to tofu and low-carb soy alternatives. Include 4 to 6 oz. at each of your meals, or up to 8 oz. if you have a large appetite, on your ketogenic diet plan. For example, you could have 2 to 4 eggs with 1 to 2 oz. of cheese for breakfast, 4 to 6 oz. of stir-fried beef slices in your salad at lunch and 4 to 6 oz. of salmon or chicken at dinner.

Fat Intake

A ketogenic diet comprises very few carbohydrates and a moderate amount of protein, but a high amount of fat. Fat intake will help you maintain your state of ketosis, where your body is burning fat as its main source of energy. Avoid low-fat products and go for full-fat foods, such as full-fat cheese, full-fat mayonnaise and salad dressings, as well as fatty meats, such as sausages and bacon. Avocado, nuts and nut butters are also high-fat foods that you can add to your diet plan. In addition, your ketogenic diet plan should include about 1 to 2 tbsp. of extra fat, such as butter, cream, olive oil, coconut oil, mayonnaise or salad dressings. Coconut oil is a good choice because it contains medium-chain triglycerides that promote a ketogenic state. For example, you can cook the vegetables for your morning omelet in coconut oil, drizzle your salad with olive oil and serve your broccoli with butter at dinner.