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. 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 [[resting metabolic rate]].
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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]].  
  
==Ketogenic diet - percentage of fat, protein and carbs==
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== 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.  
 
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.  
 
[[File:Low carb breakfast.jpg|alt=Low carb breakfast meal|thumb|Low carb breakfast meal]]
 
[[File:Low carb breakfast.jpg|alt=Low carb breakfast meal|thumb|Low carb breakfast meal]]
  
==75% of your diet is [[fat]] and [[greens]]==
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== 75% of your diet is [[fat]] and [[greens]] ==
  
* On a ketogenic diet, about 75% of the food should be healthy Fats and [[keto friendly vegetables|non-starchy vegetables]] such as [[leafy greens]], [[broccoli]], [[brussels sprouts]], [[cauliflower]], [[asparagus]], [[bok choy]], [[zucchini]], [[bell peppers]], and [[white mushrooms]] to name a few.
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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.
 
* 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]].
 
* Animal fats such as [[fish]] ([[salmon]], [[halibut]] and [[mackerel]]), [[organ meats]] ([[liver]], [[bone marrow]], [[tongue]], [[bacon]]), [[lamb]], [[shellfish]] ([[crab]], [[lobster]], [[shrimp]]), [[ghee]].
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* 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]])
 
* 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]])
  
[[File:Healthy Green Salad.JPG|alt=Green salad|thumb|Green salad]]
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== 20% of the diet is proteins ==
 
 
==20% of the diet is proteins==
 
  
 
*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]]
 
*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]]
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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]]
 
*Legumes such as [[green peas]] and [[lima beans]] [[tofu]], and [[black soybeans]]. Avoid starchy beans such as [[black beans]] or [[brown beans]]
  
==Example of a ketogenic [[meal plan]]==
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== Example of a ketogenic [[meal plan]] ==
 
 
 
*'''[[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]].
 
*'''[[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]].
 
*Morning '''[[Snack]]''': [[peanut butter]] ball 6 g peanut butter and 9 g [[butter]].
 
*Morning '''[[Snack]]''': [[peanut butter]] ball 6 g peanut butter and 9 g [[butter]].
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*Late night '''[[Snack]]''': [[keto custard]] 25 g of 36% [[heavy whipping cream]], 9 g [[egg]] and pure [[vanilla]] [[flavoring]].
 
*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==
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== 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.
 
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]]==
 
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]]. [https://www.dietdoctor.com/low-carb/fat Learn more]
 
 
*[[Fatty fish]] such as [[salmon]], [[tuna]] etc
 
*[[Animal fat]]
 
*[[drippings]]
 
*[[Lard]]
 
*[[Tallow]]
 
*[[Avocados]]
 
*[[Egg yolks]]
 
*[[Macadamia]]
 
*[[Brazil nuts]]
 
*[[Butter]]
 
*[[Ghee]]
 
 
==Other [[fats]] and [[oils]]==
 
[[File:Almond and butter keto biscuits - Ingredients.jpg|alt=Almond and butter keto biscuits|thumb|'''Almond and butter keto biscuits''']]
 
 
*[[Coconut butter]]
 
*[[Cocoa butter]]
 
*[[Olive oil|Olive oil]]
 
*[[Coconut oil]]
 
*[[Avocado oil]]
 
*[[Macadamia oil]]
 
*[[MCT oil]]
 
*[[Nut butter]]
 
*[[almond butter]]
 
*[[macadamia nut butter]]
 
 
==Keto friendly [[protein]] sources==
 
When choosing fat and meat, go for full fat ones instead of low fat. [[File:Sesame Soy Glazed Skuna Bay Salmon - 2.jpg|alt=Sesame Soy Glazed Skuna Bay Salmon|thumb|'''Sesame Soy Glazed Skuna Bay Salmon''']]
 
 
*[[Fish]] use fatty fish such as [[catfish]] [[cod]] [[flounder]] [[halibut]] [[mackerel]] [[mahi-mahi]] [[salmon]] [[snapper]] [[trout]] [[tuna]].
 
*[[Shellfish]] such as [[Clams]] [[oysters]] [[lobster]] [[crab]] [[scallops]] [[mussels]] [[squid]]
 
*[[Eggs]] - such as [[whole eggs]] [[fried eggs]] [[deviled eggs]] [[boiled eggs]] [[poached eggs]] [[and]] [[scrambled eggs]]
 
*[[Beef]] such as [[Ground beef]] [[steak]] [[roasts]] [[stew meat]]
 
*[[Pork]] such as [[Ground pork]] [[pork loin]] [[pork chops]] [[tenderloin]] and [[ham]]
 
*[[Poultry]] such as [[Chicken]] [[duck]] [[quail]] [[pheasant]] and other [[wild game]]
 
*[[Organ]] meats such as [[Heart]] [[liver]] [[kidney]] and [[tongue]]. Offal is one of the best sources of [[vitamins]] and [[nutrients]]
 
*Other [[Meat]] such as [[Veal]] [[Goat]] [[Lamb]] [[Turkey]] and other wild game.
 
*[[Bacon]] and [[Sausage]]
 
 
==Keto friendly [[vegetables]]==
 
[[File:Veggie Salad and Low Carb Wrap (5180411342).jpg|alt=Veggie salad and low carb wrap|thumb|Veggie salad and low carb wrap]]Serving Size: '''1 cup''' (measured in grams)
 
 
*[[Cauliflower]] Net carbs of – 2.8 gram per cup
 
*[[Cabbage]] Net carbs of – 3 gram per cup
 
*[[Avocado]] (Whole) Net carbs of – 2 gram per cup
 
*[[Broccoli]] Net carbs of – 3.6 gram per cup
 
*[[Zucchini]] Net carbs of – 2.7 gram per cup
 
*[[Spinach]] Net carbs of – 0.4 gram per cup
 
*[[Asparagus]] Net carbs of – 2.4 gram per cup
 
*[[Kale]] Net carbs of – 5.4 gram per cup
 
*[[Green beans]] Net carbs of – 4 gram per cup
 
*[[Brussels sprouts]] Net carbs of – 4 gram per cup
 
*[[Collard greens]] Net carbs- 3.72 gram per cup
 
 
==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]]
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== Keto friendly [[oils]] and [[fats]] ==
*[[Mustard]]
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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]]
*[[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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</gallery>
 
</gallery>
  
==How to start a keto diet?==
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== How to start a keto diet? ==
 
<youtube>
 
<youtube>
 
title='''{{PAGENAME}} recipes'''
 
title='''{{PAGENAME}} recipes'''
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</youtube>
 
</youtube>
  
==Foods to avoid on keto diet==
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== 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]]
  
 +
[[File:Crab and avocado salad.jpg|alt=Crab and avocado salad|thumb|Crab and avocado salad]]
 
== Shopping lists ==
 
== Shopping lists ==
 
*[[Keto shopping list]]
 
*[[Keto shopping list]]
 +
*[[List of non-starchy vegetables]]
 
*[[Glossary of keto diet]]
 
*[[Glossary of keto diet]]
  
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*[https://w8md.com/recipes/ Keto recipes from W8MD weight loss]
 
*[https://w8md.com/recipes/ Keto recipes from W8MD weight loss]
 
*[[GRILLED CHICKEN (565091)|Grilled chicken]]
 
*[[GRILLED CHICKEN (565091)|Grilled chicken]]
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*[[Keto breakfast]] recipes
 +
*[[Keto dinner]] recipes
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*[[Keto lunch]] recipes
 +
*[[Keto snack]] options
 
*[[Salmon]]
 
*[[Salmon]]
 
*[[Avocado]]
 
*[[Avocado]]
  
==External==
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== 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]
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*[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]
 
*[https://en.wikipedia.org/wiki/List_of_non-starchy_vegetables List of low carbohydrate vegetables(Wikipedia)]
 
*[https://en.wikipedia.org/wiki/List_of_non-starchy_vegetables List of low carbohydrate vegetables(Wikipedia)]
{{About|a dietary therapy for epilepsy|information on ketogenic diets as a lifestyle choice or for weight loss|Low-carbohydrate diet}}
 
 
{{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

edit 

WikiMD Resources - Ketogenic diet


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