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What is a Ketogenic Diet?

KetogenicDietPyramid2

Photo from www.theketogenicdiet.org

From The Ketogenic Diet.org website:

A ketogenic diet is quite simply any diet that forces the body into a process called ketosis, whereby fats are burned instead of carbohydrates for use as energy. A proper ketogenic diet calls for the dieter to consume high amounts of fat, adequate amounts of protein, and very low amounts of carbohydrates. Our bodies are used to turning carbohydrates into glucose to send all over the body as energy. When we enter ketosis by sufficiently limiting our carbohydrate intake, our livers start breaking down fat cells into fatty acids and ketones, to be used as energy.

It is generally recommended that ketogenic dieters should consume about 60% of their macronutrients from fat, 35% from protein, and 5% from carbohydrates. Carbohydrate intake should generally be limited to less than 50 grams per day. When starting out, it is generally recommended that you limit your carbohydrates to 20 grams per day.

  • Good Fats:  Avocado, Butter, Mayonnaise, Olive Oil, Coconut Oil, Peanut Butter
  • Good Protein - Fish, Shellfish, Whole Eggs, Meat, Pork, Poultry, Bacon, Sausage, Peanut Butter
  • Dairy (choose full fat) - Heavy Whipping Cream, Hard & Soft Cheese, Sour Cream, Cottage Cheese
  • Nuts & seeds  - Avoid peanuts
  • Vegetables (choose those high in nutrients and low in carbohydrates) – best choices are those that are dark and leafy. Avoid starchy vegetables like; Potatoes, Peas, Corn, Parsnips, Beans, Yams, Legumes. Also avoid those high in natural sugars like; carrots, squash, onions and peppers.
  • Avoid sweets like candy, cookies, and desserts, as well as carbohydrate rich foods such as bread, potatoes, rice, cereals, and pasta.

 

Please note:  We have tried to be as thorough and complete as we can in identifying Ketogenic-friendly ingredients in our recipes, however some ingredients may have been overlooked. If you notice a problem please use the “Report A Problem” link on the page you notice it on and tell us about it. 

 

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