The Most Complete List of Ketogenic Diet Ingredients
The ketogenic diet has attracted worldwide attention in recent years for its remarkable weight loss effect. Its principle of action is to switch the body from glucose metabolism to fat metabolism, that is to say, from burning glycogen to burning fat for energy. How to eat and what to eat in the ketogenic diet is the most troublesome problem for many novices. This is the most complete list of ingredients for the ketogenic diet, for your reference.
What is a Ketogenic Diet?
The diet we take for granted is mainly based on carbohydrates, and high-carb foods such as rice, noodles, and sugar account for a large proportion of our daily diet. So, our bodies (brains and muscles) are used to being fueled by the glucose we get from carbohydrate diets. And the sugar that can’t be consumed will be stored in the form of fat for a rainy day. Over time, fat accumulates more and more, and the weight becomes heavier and heavier.
However, if the source of glucose is cut off (high-carbohydrate diet), and the glycogen stored in the body is exhausted, the body does not have enough fuel, and to survive, it will use fat instead of sugar as energy.
A ketogenic diet will maximize carbohydrate intake, and its standard ratio is:
- 70-80% fat
- Protein 15-20%
- Carbohydrates 5%
This sounds a little less easy to do, especially for people who are used to a traditional high-carb diet and can be difficult at first.
How Do You Eat a Healthy Diet?
Newcomers to the ketogenic diet can be confused about what to eat and what not to eat. It may even feel like you can’t eat anything at once. In reality, just remember.
- Most of the calories in your daily diet should come from foods that are naturally high in fat, as well as foods that contain a moderate amount of protein.
- As for carbohydrates, they should come mainly from vegetables with low starch content and fruits with low sugar content.
- Strictly control processed foods, high-carbohydrate foods, and sugary drinks.
As long as you follow these points, you will find that the ketogenic diet is very simple. Once you get used to this new way of eating, it is really easy to lose weight successfully and keep it off.
What Can I Eat on the Ketogenic Diet?
1. Healthy fats
Most good fats contain zero net carbohydrates. They include monounsaturated fats and certain types of polyunsaturated fats (PUFA), especially omega-3 fatty acids.
- MCT oil
- Coconut oil
- Olive oil
- Flaxseed
- Avocado oil
- Macadamia Nut
- Butter
- Ghee
- Lard
- Chicken fat or duck fat
- Cream cheese
2. Protein
Poultry, livestock and other meat and fish have very little carbohydrate content. These protein-rich foods can help you control your hunger and increase your sense of fullness. However, it is best to choose meats with more fat, for example, chicken thighs are better than chicken breasts because they contain more fat.
- Grass-fed beef
- Lamb
- Pork
- Goat meat
- Venison
- Animal offal
- Poultry
- Eggs
- Fish
It is better to choose salmon, halibut, tuna, sardines, sea bass, fresh fish, crocodile, and other fish that contain more omega-3 fatty acids.
3. Non-starchy vegetables
- All green leafy vegetables, such as kale, spinach, rape, etc.
- Cruciferous vegetables, such as broccoli, cauliflower, cabbage, etc.
- Certain fermented foods, such as sauerkraut, kimchi, and unsweetened yogurt (also help intestinal health)
- Celery
- Cucumber
- Zucchini
- leeks
- Kudzu bamboo shoots
- Mushroom
- Bamboo shoots
- Bean sprouts
- Green pepper
- tomatoes
- White radish
4. Fruit rich in fat
- Avocados
5. Condiments
- Spices
- Herb-based condiments
- Chili sauce (no sugar)
- Apple cider vinegar
6. Seeds
- Chia Seeds
- Flaxseed
7. Beverages
- Water
- Black coffee
- Green tea
- Bone broth
Do not drink too much coffee and tea, otherwise, it will affect blood sugar.
Foods that Can be Eaten Occasionally
1. Dairy products
Dairy products contain natural sugars and high carbohydrates, so they should be controlled as much as possible, but it is not a big problem to eat them occasionally.
- Whole milk
- Full-fat cheese
2. Vegetables containing starch
- Sweet peas
- Artichokes
- Okra
- Onion
- Carrots
- Beets
- Sweet Potatoes
- Potatoes
- Yams
3. Beans and soy products
- Chickpeas
- Black beans
- Red beans
- Soybean
- Lentils
- Mao beans
- Tofu
- Edamame
4. Nuts and seeds
- Almonds
- Walnuts
- Cashew nuts
- Sunflower seeds
- Pistachio nuts
- Chestnuts
- Pumpkin seeds
- Sugar-Free Peanut Butter
- Sugar-Free Hazelnut Spread
- Sesame paste
5. Berry fruits
- Blueberry
- Strawberry
- Raspberry
- Mulberry
6. Condiments
- Sugar-free ketchup and salad dressing
- Sour cream
- Mustard
- Lemon and lime juice
- Soy sauce
- Pickles
- Stevia
- Erythritol
7. Beverages
- Fresh vegetable juice and fruit juice
- Unsweetened coconut milk
- Unsweetened almond milk
- Lemonade
Foods to avoid
1. Sugar in any form
- White sugar
- Brown sugar
- Maple sugar
- Honey
- Caramel
- Corn syrup
- Maltose
- Fructose
- Lactose
- Glucose
- Foods containing the above sugars
2. All grains
- Oats
- Rice
- Quinoa
- Corn and its products
- Wheat and flour products
3. Most fruits
Non-berry fruits generally contain a lot of fructose and carbohydrates, the sweeter the fruit the more you should stay away, for example
- Mango
- Papaya
- Banana
- Oranges
- Watermelon
- Apples
- Pineapple
4. Almost all processed foods
- Cookies
- French fries
- Cakes
- Ice cream
- Pancakes
- Waffles
- Oatmeal
- Canned and boxed food
- Other foods with additives
5. Beverages
- Alcohol (beer, white wine, wine)
- Coffee and tea drinks with added sugar
- Sugary fruit juices
- Sugary dairy products
Conclusion
After reading this ketogenic diet shopping list above, do you feel a little more relaxed? Any type of low-carb diet is all about eating as much healthy food as we can. Stay away from foods that are deeply processed, as well as foods and beverages that can cause large swings in blood sugar.