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Difference between revisions of "Ketogenic diet"

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{{short description|High-fat, adequate-protein, low-carbohydrate diet}}
 
{{short description|High-fat, adequate-protein, low-carbohydrate diet}}
[[File:Ketonuria.jpg|thumb|alt=A test strip is compared with a color chart that indicates the degree of ketonuria.|Testing for [[ketonuria|ketone bodies in urine]]]]
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[[File:Keto-net-carbs.png|alt=Keto diet net carbs|left|800px|Keto diet net carbs]]
The '''ketogenic diet''' is a high-[[fat]] adequate-[[protein]] [[low-carbohydrate diet]]. A ketogenic [[diet]] is a popular lifestyle for many [[diet]]ers trying to [[lose weight]] or to live a [[low carbohydrate]] load diet.
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The '''ketogenic diet''' is a high-[[fat]] adequate-[[protein]] [[low-carbohydrate diet]]. A ketogenic [[diet]] is a popular lifestyle for many [[diet]]ers trying to [[lose weight]] or to live a [[low carbohydrate]] load diet. A [[diet]] high in [[fat]] and low in [[carbohydrates]] ([[sugar]]s) that causes the body to break down fat into molecules called [[ketones]] which can be tested with urine [[ketostix]] or blood [[https://www.amazon.com/Ketostix-Reagent-Strips-100-Count-Box/dp/B0000532GH ketone test]]. [[Ketones]] circulate in the [[blood]] and become the main source of [[energy]] for many cells in the body so that you are using your fat stores for energy needed for both [[resting metabolic rate]] and [[physical activity]].
  
 
Use in [[medicine]]: A ketogenic diet is used to treat difficult-to-control (refractory) [[epilepsy]] in [[children]].  
 
Use in [[medicine]]: A ketogenic diet is used to treat difficult-to-control (refractory) [[epilepsy]] in [[children]].  
  
== Example of a ketogenic [[meal plan]] ==
+
== Keto diet - Net carbs of under 30 ==
  
* '''[[Breakfast]]''': [[egg]] with [[turkey bacon|turkey]] or regular [[bacon]] 28 g egg, 11 g bacon, 37 g of 36% heavy [[whipping cream]], 23 g [[butter]] and 9 g [[apple]].
+
In  ketogenic diet, you limit your [[net carbohydrates]] (net carbohydrates is calculated by total carbohydrates minus fiber) to about 20-30 net carbs per day. IN contrast, most people on a regular diet consume about 300 grams of carbohydrates a day.  
* Morning '''[[Snack]]''': [[peanut butter]] ball 6 g peanut butter and 9 g [[butter]].
+
[[File:Low carb breakfast.jpg|alt=Low carb breakfast meal|thumb|Low carb breakfast meal]]
* '''[[Lunch]]''': [[tuna salad]] 28 g [[tuna fish]], 30 g [[mayonnaise]], 10 g [[celery]], 36 g of 36% [[heavy whipping cream]] and 15 g [[lettuce]].
 
* Afternoon '''[[Snack]]''': [[keto yogurt]] 18 g of 36% [[heavy whipping cream]], 17 g [[sour cream]], 4 g [[strawberries]] and [[artificial sweetener]].
 
* '''[[Dinner]]''': [[cheeseburger]] (no [[bun]]) 22 g minced beef ([[ground beef|beef]]), 10 g [[American cheese]], 26 g [[butter]], 38 g cream, 10 g [[lettuce]] and 11 g [[green beans]].
 
* Late night '''[[Snack]]''': [[keto custard]] 25 g of 36% [[heavy whipping cream]], 9 g [[egg]] and pure [[vanilla]] [[flavoring]].
 
  
==List of ketogenic / keto friendly foods==
+
== 75% of your diet is [[fat]] and [[greens]] ==
Here is a list of keto friendly, [[low carbohydrate]], high [[fat]], and [[protein]] rich foods considered acceptable on most ketogenic diet plans.
 
[[File:Olive oil.svg|alt=Olive oil|thumb|Olive oil]]
 
  
==Keto friendly [[oils]] and [[fats]]==
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* On a ketogenic diet, about 75% of the food should be healthy Fats and [[keto friendly vegetables|non-starchy vegetables]] such as [[leafy greens]], such as [[spinach]], [[broccoli]], [[brussels sprouts]], [[cauliflower]], [[asparagus]], [[bok choy]], [[green beans]], [[zucchini]], [[bell peppers]], and [[white mushrooms]] to name a few.
 +
* Healthy fats such as [[flaxseed oil]], [[MCT oil]], [[coconut oil]], [[olives]], [[olive oil]], [[organ meats]], [[tallow]], [[omega–3]] rich [[egg yolks]], [[nut butter]], [[avocado oil]], [[almonds]], [[macadamia nuts]], [[walnuts]] etc.
 +
* Animal fats such as [[fish]] ([[salmon]], [[halibut]] and [[mackerel]]), [[organ meats]] ([[liver]], [[bone marrow]], [[tongue]], [[bacon]]), [[lamb]], [[shellfish]] ([[crab]], [[lobster]], [[shrimp]]), [[ghee]].
 +
* [[Nuts]] and [[seeds]] such [[sugar-free nut butter]] and [[seed butter]] (except [[peanut butter]]), [[pecans]], [[pine nuts]], [[sunflower seeds]], [[flaxseed]], [[brazil nuts]]. Limit or avoid [[cashews]] due to their higher starch content and [[glycemic index]].
 +
* Other foods such as 100% dark organic [[cocoa powder]] or [[chocolate]], [[spirulina]], [[almond flour]], [[mineral water]], [[tea]] or [[coffee]] (no added sugar), [[unsweetened nut milk]] ([[almond milk]], [[hemp milk]], [[coconut milk]])
  
*[[Fatty Fish]]
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== 20% of the diet is proteins ==
*[[Animal fat]]
 
*[[drippings]]
 
*[[Lard]]
 
*[[Tallow]]
 
*[[Avocados]]
 
*[[Egg Yolks]]
 
*[[Macadamia]]
 
*[[Brazil Nuts]]
 
*[[Butter]]
 
*[[Ghee]]
 
  
== Other [[fats]] and [[oils]] ==
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*Animal protein such as [[pasture-raised|grass-fed meat]] as they are higher in [[omega–3 essential fatty acids]], [[chicken]], [[turkey]], [[wild game]], [[duck]], [[pork]]
[[File:Almond and butter keto biscuits - Ingredients.jpg|alt=Almond and butter keto biscuits|thumb|'''Almond and butter keto biscuits''']]
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*[[Bone broth]]
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*[[Collagen supplements]] and [[gelatin powdered supplements]]
 +
*Full fat dairy products such as organic [[sour cream]], [[cottage cheese]], [[cream cheese]] (with no added sugars), [[heavy cream]]
  
*[[Coconut Butter]]
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[[File:Caesar Salad & Grilled Chicken (30548011308).jpg|alt=Chicken caesar salad|thumb|Chicken caesar salad]]
*[[Cocoa Butter]]
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==5% of the diet is carbohydrates==
*[[Olive oil|Olive Oil]]
 
*[[Coconut Oil]]
 
*[[Avocado Oil]]
 
*[[Macadamia Oil]]
 
*[[MCT Oil]]
 
*[[Nut Butter]]
 
*[[almond butter]]
 
*[[macadamia nut butter]]
 
  
== Keto friendly [[protein]] sources ==
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*Small amounts of [[berries]] such as [[raspberries]], [[blackberries]], [[blueberries]], [[straw berries]]
[[File:Sesame Soy Glazed Skuna Bay Salmon - 2.jpg|alt=Sesame Soy Glazed Skuna Bay Salmon|thumb|'''Sesame Soy Glazed Skuna Bay Salmon''']]
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*Legumes such as [[green peas]] and [[lima beans]] [[tofu]], and [[black soybeans]]. Avoid starchy beans such as [[black beans]] or [[brown beans]]
  
*[[Fish]] use fatty fish such as [[catfish]] [[cod]] [[flounder]] [[halibut]] [[mackerel]] [[mahi-mahi]] [[salmon]] [[snapper]] [[trout]] [[tuna]].
+
== Example of a ketogenic [[meal plan]] ==
*[[Shellfish]] such as [[Clams]] [[oysters]] [[lobster]] [[crab]] [[scallops]] [[mussels]] [[squid]]
+
*'''[[Breakfast]]''': [[egg]] with [[turkey bacon|turkey]] or regular [[bacon]] 28 g egg, 11 g bacon, 37 g of 36% heavy [[whipping cream]], 23 g [[butter]] and 9 g [[apple]].
*[[Eggs]] - such as [[whole eggs]] [[fried eggs]] [[deviled eggs]] [[boiled eggs]] [[poached eggs]] [[and]] [[scrambled eggs]]
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*Morning '''[[Snack]]''': [[peanut butter]] ball 6 g peanut butter and 9 g [[butter]].
*[[Beef]] such as [[Ground beef]] [[steak]] [[roasts]] [[stew meat]]
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*'''[[Lunch]]''': [[tuna salad]] 28 g [[tuna fish]], 30 g [[mayonnaise]], 10 g [[celery]], 36 g of 36% [[heavy whipping cream]] and 15 g [[lettuce]].
*[[Pork]] such as [[Ground pork]] [[pork loin]] [[pork chops]] [[tenderloin]] and [[ham]]
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*Afternoon '''[[Snack]]''': [[keto yogurt]] 18 g of 36% [[heavy whipping cream]], 17 g [[sour cream]], 4 g [[strawberries]] and [[artificial sweetener]].
*[[Poultry]] such as [[Chicken]] [[duck]] [[quail]] [[pheasant]] and other [[wild game]]
+
*'''[[Dinner]]''': [[cheeseburger]] (no [[bun]]) 22 g minced beef ([[ground beef|beef]]), 10 g [[American cheese]], 26 g [[butter]], 38 g cream, 10 g [[lettuce]] and 11 g [[green beans]].
*[[Organ]] meats such as [[Heart]] [[liver]] [[kidney]] and [[tongue]]. Offal is one of the best sources of [[vitamins]] and [[nutrients]]
+
*Late night '''[[Snack]]''': [[keto custard]] 25 g of 36% [[heavy whipping cream]], 9 g [[egg]] and pure [[vanilla]] [[flavoring]].
*Other [[Meat]] such as [[Veal]] [[Goat]] [[Lamb]] [[Turkey]] and other wild game.
 
*[[Bacon]] and [[Sausage]]
 
  
== Keto friendly [[vegetables]] ==
+
== List of ketogenic / keto friendly foods ==
[[File:Veggie Salad and Low Carb Wrap (5180411342).jpg|alt=Veggie salad and low carb wrap|thumb|Veggie salad and low carb wrap]]
+
Here is a list of keto friendly, [[low carbohydrate]], high [[fat]], and [[protein]] rich foods considered acceptable on most ketogenic diet plans.
  
*[[Cauliflower]] Net carbs of – 3 g
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== Keto friendly [[oils]] and [[fats]] ==
*[[Cabbage]] Net carbs of – 3 g
+
Since any ketogenic diet is high in healthy fats and oils, it is important to focus on the healthier fats and oils such as [[polyunsaturated fatty acids]], [[monounsaturated fatty acids]], and limit the unhealthy [[trans fatty acids]]. [[Keto|Learn more on the Keto diet]]
*[[Avocado]] Net carbs of – 2 g
 
*[[Broccoli]] Net carbs of – 4 g
 
*[[Zucchini]] Net carbs of – 3 g
 
*[[Spinach]] Net carbs of – 1 g
 
*[[Asparagus]] Net carbs of – 2 g
 
*[[Kale]] Net carbs of – 3 g
 
*[[Green beans]] Net carbs of – 4 g
 
*[[Brussels sprouts]] Net carbs of – 5 g
 
  
== Other [[low carbohydrate vegetables]] ==
 
[[File:Hunan cuisine, fried water spinach.jpg|alt=Fried water spinach|thumb|Fried water spinach]]
 
 
*[[Spinach]]
 
*[[Romaine Lettuce]]
 
*[[Green Bell Pepper]]
 
*[[Baby Bella Mushrooms]]
 
*[[Yellow Onion]]
 
 
== Keto friendly [[fruits]] ==
 
 
*[[Blackberries]]
 
*[[Straw berries]]
 
*[[Raspberries]]
 
*[[Avocado]]
 
*[[Cantaloupe]]
 
 
==Keto friendly [[spices]] ==
 
[[File:Indian Spices.jpg|alt=Spices|thumb|Spices]]
 
 
*[[Cayenne Pepper]]
 
*[[Chili Powder]]
 
*[[Cinnamon]]
 
*[[Cumin]]
 
*[[Oregano]]
 
*[[Basil]]
 
*[[Cilantro]]
 
*[[Parsley]]
 
*[[Rosemary]]
 
*[[Thyme]]
 
 
== Keto friendly [[condiments]] and [[sauces]] ==
 
[[File:Zaanse mayonaise.jpg|alt=Mayonaise|thumb|Mayonaise]]
 
 
*[[Ketchup]]
 
*[[Mustard]]
 
*[[Hot Sauce]]
 
*[[Mayonnaise]]
 
*[[Sauerkraut]]
 
*[[Relish]]
 
*[[Horseradish]]
 
*[[Worcestershire Sauce]]
 
*[[Salad Dressings]]
 
*[[ranch]]
 
*[[caesar]]
 
*[[unsweetened]]
 
*[[vinaigrettes]]
 
 
==Keto friendly [[sweeteners]] and [[flavors]] ==
 
 
*[[Flavored Syrups]]
 
*[[Stevia]]
 
*[[Sucralose]]
 
*[[Erythritol]]
 
*[[Monk fruit]]
 
 
<gallery>
 
<gallery>
 
File:Grilled chicken pieces.jpg|alt=Grilled chicken|Grilled chicken
 
File:Grilled chicken pieces.jpg|alt=Grilled chicken|Grilled chicken
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File:Alaska wild berries.jpg|alt=Alaska wild berries|Alaska wild berries
 
File:Alaska wild berries.jpg|alt=Alaska wild berries|Alaska wild berries
 
</gallery>
 
</gallery>
 +
 +
== How to start a keto diet? ==
 +
<youtube>
 +
title='''{{PAGENAME}} recipes'''
 +
movie_url=http://www.youtube.com/v/Q89St6BTxIQ
 +
&rel=1
 +
embed_source_url=http://www.youtube.com/v/Q89St6BTxIQ
 +
&rel=1
 +
wrap = yes
 +
width=750
 +
height=600
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</youtube>
  
 
== Foods to avoid on keto diet ==
 
== Foods to avoid on keto diet ==
Avoid All forms of [[bread]] ([[Loaf]], [[Muffins]], [[Rolls]], [[Buns]], [[Wraps]], [[Pita]], [[Burito]], [[Bagels]], [[Pretzels]], [[Sandwiches]])
+
 
 +
You probably know to limit high-carb foods like cake, candy, and sugar-sweetened beverages. But when following a low-carb diet it's also best to avoid eating these items:
 +
 
 +
* '''Grains''' typically found in bread, pasta, and cereal.
 +
* '''Certain fruits''' such as bananas, mangos, and pears.
 +
* '''Starchy vegetables''' like corn, potatoes, and peas.
 +
* '''Dairy''' products including milk, even if it is reduced fat or skim milk.
 +
* '''Legumes''' such as beans and lentils.
 +
 
 +
<br />Avoid All forms of [[bread]] ([[Loaf]], [[Muffins]], [[Rolls]], [[Buns]], [[Wraps]], [[Pita]], [[Burito]], [[Bagels]], [[Pretzels]], [[Sandwiches]])
 
Avoid all kinds of [[sweets]] ([[Candy]], [[desserts]], [[honey]], [[cake]], [[chocolate]], [[sugar]], [[syrup]], [[ice cream]], [[pastry]], [[cookies]])
 
Avoid all kinds of [[sweets]] ([[Candy]], [[desserts]], [[honey]], [[cake]], [[chocolate]], [[sugar]], [[syrup]], [[ice cream]], [[pastry]], [[cookies]])
 
Avoid fast food (Most [[Chinese food]], [[Tacos]], [[Noodles]], [[French fries]], [[Burger]]s, [[Pizza]], [[Hot Dogs]], [[Spaghetti]] etc.)
 
Avoid fast food (Most [[Chinese food]], [[Tacos]], [[Noodles]], [[French fries]], [[Burger]]s, [[Pizza]], [[Hot Dogs]], [[Spaghetti]] etc.)
 
Avoid [[Rice]], [[soda]], [[milk]], [[juice]], most forms of [[alcohol]]
 
Avoid [[Rice]], [[soda]], [[milk]], [[juice]], most forms of [[alcohol]]
  
==External==
+
[[File:Crab and avocado salad.jpg|alt=Crab and avocado salad|thumb|Crab and avocado salad]]
 +
== Shopping lists ==
 +
*[[Keto shopping list]]
 +
*[[List of non-starchy vegetables]]
 +
*[[Glossary of keto diet]]
 +
 
 +
== Keto friendly recipes ==
 +
*[https://w8md.com/recipes/ Keto recipes from W8MD weight loss]
 +
*[[GRILLED CHICKEN (565091)|Grilled chicken]]
 +
*[[Keto breakfast]] recipes
 +
*[[Keto dinner]] recipes
 +
*[[Keto lunch]] recipes
 +
*[[Keto snack]] options
 +
*[[Salmon]]
 +
*[[Avocado]]
 +
 
 +
== Testing for ketosis ==
 +
[[File:Ketonuria.jpg|thumb|alt=A test strip is compared with a color chart that indicates the degree of [[ketonuria]].|Testing for [[ketonuria|ketone bodies in urine]]]]
 +
On a ketogenic diet,you can monitor if you are in [[ketosis]] by using ketone test strips in the urine. he test measures ketone levels in your urine. Normally, your body burns glucose (sugar) for energy. If your cells don't get enough glucose, your body burns fat for energy instead. You can purchase these ketone test strips via [https://www.amazon.com/Ketostix-Reagent-Strips-100-Count-Box/dp/B0000532GHAmazon ]or other retailers for about 10-15 USD with 50-150 test strips.
  
 +
== External ==
 
*[https://www.ruled.me/ketogenic-diet-food-list/ Keto diet food list]
 
*[https://www.ruled.me/ketogenic-diet-food-list/ Keto diet food list]
 
*[https://www.dietdoctor.com/low-carb/keto/foods/list Diet doctor keto diet food list]
 
*[https://www.dietdoctor.com/low-carb/keto/foods/list Diet doctor keto diet food list]
 
*[https://www.health.com/nutrition/keto-diet-grocery-list Ultimate keto food list]
 
*[https://www.health.com/nutrition/keto-diet-grocery-list Ultimate keto food list]
 
*[http://www.eatingwell.com/article/291245/complete-keto-diet-food-list-what-you-can-and-cannot-eat-if-youre-on-a-ketogenic-diet/ Keto foods]
 
*[http://www.eatingwell.com/article/291245/complete-keto-diet-food-list-what-you-can-and-cannot-eat-if-youre-on-a-ketogenic-diet/ Keto foods]
{{About|a dietary therapy for epilepsy|information on ketogenic diets as a lifestyle choice or for weight loss|Low-carbohydrate diet}}
+
*[https://en.wikipedia.org/wiki/List_of_non-starchy_vegetables List of low carbohydrate vegetables(Wikipedia)]
 
{{Diets|state=collapsed}}
 
{{Diets|state=collapsed}}
 
{{stub|state=collapsed}}
 
{{stub|state=collapsed}}
 
[[Category:Diets]]
 
[[Category:Diets]]
[[Category:Epilepsy]]
 
 
[[Category:Low-carbohydrate diets]]
 
[[Category:Low-carbohydrate diets]]
 
[[Category:High-fat diets]]
 
[[Category:High-fat diets]]

Latest revision as of 19:50, 13 March 2020

Keto diet net carbs

The ketogenic diet is a high-fat adequate-protein low-carbohydrate diet. A ketogenic diet is a popular lifestyle for many dieters trying to lose weight or to live a low carbohydrate load diet. A diet high in fat and low in carbohydrates (sugars) that causes the body to break down fat into molecules called ketones which can be tested with urine ketostix or blood [ketone test]. Ketones circulate in the blood and become the main source of energy for many cells in the body so that you are using your fat stores for energy needed for both resting metabolic rate and physical activity.

Use in medicine: A ketogenic diet is used to treat difficult-to-control (refractory) epilepsy in children.

Keto diet - Net carbs of under 30

In ketogenic diet, you limit your net carbohydrates (net carbohydrates is calculated by total carbohydrates minus fiber) to about 20-30 net carbs per day. IN contrast, most people on a regular diet consume about 300 grams of carbohydrates a day.

Low carb breakfast meal
Low carb breakfast meal

75% of your diet is fat and greens

20% of the diet is proteins

Chicken caesar salad
Chicken caesar salad

5% of the diet is carbohydrates

Example of a ketogenic meal plan

List of ketogenic / keto friendly foods

Here is a list of keto friendly, low carbohydrate, high fat, and protein rich foods considered acceptable on most ketogenic diet plans.

Keto friendly oils and fats

Since any ketogenic diet is high in healthy fats and oils, it is important to focus on the healthier fats and oils such as polyunsaturated fatty acids, monounsaturated fatty acids, and limit the unhealthy trans fatty acids. Learn more on the Keto diet

How to start a keto diet?

Foods to avoid on keto diet

You probably know to limit high-carb foods like cake, candy, and sugar-sweetened beverages. But when following a low-carb diet it's also best to avoid eating these items:

  • Grains typically found in bread, pasta, and cereal.
  • Certain fruits such as bananas, mangos, and pears.
  • Starchy vegetables like corn, potatoes, and peas.
  • Dairy products including milk, even if it is reduced fat or skim milk.
  • Legumes such as beans and lentils.


Avoid All forms of bread (Loaf, Muffins, Rolls, Buns, Wraps, Pita, Burito, Bagels, Pretzels, Sandwiches) Avoid all kinds of sweets (Candy, desserts, honey, cake, chocolate, sugar, syrup, ice cream, pastry, cookies) Avoid fast food (Most Chinese food, Tacos, Noodles, French fries, Burgers, Pizza, Hot Dogs, Spaghetti etc.) Avoid Rice, soda, milk, juice, most forms of alcohol

Crab and avocado salad
Crab and avocado salad

Shopping lists

Keto friendly recipes

Testing for ketosis

On a ketogenic diet,you can monitor if you are in ketosis by using ketone test strips in the urine. he test measures ketone levels in your urine. Normally, your body burns glucose (sugar) for energy. If your cells don't get enough glucose, your body burns fat for energy instead. You can purchase these ketone test strips via [1]or other retailers for about 10-15 USD with 50-150 test strips.

External

COVID-19 prevention
COVID-19 prevention

WHO preventing coronavirus

Coronavirus: WHO declares COVID 19 a pandemic.