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The ketogenic diet is high fat, low carbohydrate and medium protein diet, which is largely responsible for ketosis. In this diet, it forces the body to use fat instead of carbohydrates for energy with the main source of energy being ketones. It replaces the glucose found in carbohydrates.
A ketogenic diet offers a host of benefits, which include hastened weight loss, an increase in appetite control and enhanced control of blood pressure. Moreover, there have been reports stating that a keto diet is beneficial for treating epilepsy in children.
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A classic keto diet should contain 4:1 ratio of fat by weight to the combined weight of proteins and carbohydrates. While including fat, ensure that you incorporate foods that are rich sources of unsaturated fatty acids over saturated fatty acids. In addition, have lean protein and reduce the intake of carbohydrate-rich foods, ensuring that the amount of carbohydrates you take is less than the recommended value. For an average healthy person, the total carbohydrates should not cross 45 grams.
There are several major variations of the keto diet, and in this article, we will scrutinise the standard ketogenic diet that comprises of around 70% of fat, 25% of protein and 5% of carbohydrates.
Let us dive in deeper and look closer at the ultimate keto diet plan for beginners.
Note: Transitioning into a keto diet may not be smooth for everyone and few may experience headaches, drowsiness, cramps and constipation. If these symptoms persist for longer durations, it is advisable to pause the ketogenic diet and visit a doctor at the earliest.
#1 Include Walnuts
Walnuts are not only low in carbohydrates but are also a great source of good fats, making it an ideal food for a keto diet.
Benefits: Being a rich source of omega-3 fatty acids, walnuts go a long way in reducing the risk of heart diseases. Walnuts also aid in lowering blood pressure and diabetes control.
Nutrients: One serving of walnuts provides around 780 calories of energy,18 grams of fat, 78 grams of fat and just 16 grams of carbohydrates, out of which 8 grams is dietary fibre. Additionally, walnuts are a rich source of vitamin B6 and magnesium.
Quantity to be taken: One cup (120 grams) of walnuts per day.
Alternatives: Brazil nuts, almonds.
#2 Have Spinach
Spinach is an ideal food for the keto diet as it is not a rich source of proteins and carbohydrates.
Benefits: Having spinach on a regular basis reduces the risk of cancer, diabetes and heart diseases.
Nutrients: 100 grams of spinach does not even contain 2 grams of carbohydrates and hence, has a very low-calorie count. The food is low on fats and protein as well. However, it is a rich source of vitamins C, A and K1, making it a must-have in a keto diet plan.
Quantity to be taken: One cup (100 grams) of spinach per day.
Alternatives: Broccoli, kale.
#3 Include Eggs
Being an economical source of protein and fat, eggs make a great addition to the ketogenic diet.
Benefits: Eggs are very effective in reducing the risk of heart attacks and other heart ailments.
Nutrients: 1 large egg contains around 5 grams of fat and only 0.6 grams of carbohydrates. It provides around 80 calories while also supplementing your body with 6 grams of protein. Moreover, eggs are a good source of vitamins D, B12, and B6 along with calcium and iron.
Quantity to be taken: Portion eggs and its derivatives such that you receive around 6-8 grams of protein per day.
Alternatives: Seeds, cooked beans, poultry and fish.
#4 Embrace Butter In Your Diet
Butter contains up to 80% of fat and very low quantities of carbohydrates and protein, making it a great dairy food for ketogenic diet.
Benefits: Butter lowers the risk of heart attacks, obesity and cancer. Moreover, it contains tonnes of antioxidants providing various health benefits.
Nutrients: A tablespoon of butter contains around 100 calories and 12 grams of fat while containing a negligible amount of carbohydrates, fibre and protein. It contains Omega-3 and Omega-6 fatty acids along with calcium, phosphorous and sodium. In addition, Butter is a rich source of vitamins A, E and K2.
Quantity to be taken: Include a lavish spread of butter in most of your meals.
Alternatives: High-fat dairy products such as cheese. Include soy or almond derivatives as an alternative to dairy products.
#5 Have Berries For Fruit
Fruit is generally a rich source of sugars. However, you could reduce the sugar intake by having berries instead of other fruit such as bananas or apples as these are very low on sugars and carbohydrates.
Benefits: Berries are loaded with antioxidants, which improve blood sugar and insulin response.
Nutrients: Berries are great low-carb fruits that are low in calories and protein. Moreover, they are a rich source of vitamins A, C and K along with other vital nutrients such as copper and manganese.
Quantity to be taken: One cup (150 grams) of berries per day.
Alternatives: Avocado, grapefruit.
