Keto Diet Food List

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The ketogenic diet is a diet that switches from using carbs to ketones as the primary energy source. These ketones are produced in the liver from broken down fat particles. You will therefore not be surprised that a ketogenic diet largely consists of the consumption of fat.

Your body is going to use fat as an energy source because consumption of carbohydrates is restricted to a minimum. In a typical regular American diet, over half of the calories consumed consist of carbohydrates, with the rest coming from fat, and proteins.

In a ketogenic diet, the above proportions of macronutrients (ratio among carbohydrates, proteins, fat) are rattled considerably.

The consumption of carbohydrates in a ketogenic diet is reduced to 5% of your daily calorie consumption. This means that over the course of one day you will eat between 20-50 grams of carbs.

The ketogenic diet has the reputation that it is a somewhat stern diet in the sense that it puts an entire group of nutrients out of bounds. This is because the goal of the diet is to bring your body into a ketogenic state of ketosis.

Ketosis is a natural reaction of your body to survive when you eat little. Your body makes so-called ketones during this process. These are matters that arise when the liver breaks down fats.

You can and will lose fat, by eating more fat.

You will see which types of food, you can achieve the best results.

Macronutrients in the ketogenic diet

Before discussing the different food groups, it is essential to address the structure of different nutrients within the ketogenic diet.

To get into and stay in ketosis you will have to keep your macronutrients in the right balance.

The distribution of your macronutrients should consist of approximately 70% fat, 25% proteins, and 5% carbs.

This amounts to about 20 to 30 grams of net carbs per day. To calculate the number of net carbohydrates, take the total number of carbohydrates minus the non-digestible carbohydrates (fibers and polyols).

Besides the fact that it is crucial to minimize your intake of carbohydrates, it is equally important not to consume too much protein. Your protein intake must be moderate, not high.

Now you may be thinking proteins are not carbohydrates, so why do I have to pay attention to this?

Because the body prefers glucose as an energy source, it has a mechanism that is capable of converting proteins into glucose. This process is called gluconeogenesis.

Within a ketogenic diet you want to avoid this process for two reasons:

When the body addresses proteins as fuel, this prevents your body from getting into ketosis. So you will not encounter the benefits of ketosis, your body remains dependent on glucose as fuel instead of fat.

Also, it is not desirable that your body convert proteins into glucose because you can lose your own muscle mass in this way. Muscles consist of proteins, and when gluconeogenesis befalls, your body breaks down muscle mass to use as fuel. So instead of fat, you burn your own muscles!


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