Approved Menu For The Ketogenic Diet

People who are interested in the ketogenic diet should also know about the approved ketogenic food list. This is a meal plan that has become popular in recent years due to possible health benefits.

It helps people lose weight and also serves to reduce epileptic seizures in patients who do not respond to medication. In fact, experts are researching whether it could be a treatment for diabetes.

This diet is based on a simple principle: The restriction of carbohydrates. Since it eliminates an entire food group, this diet is not for everyone. Of course, those who adapt to it are able to experience positive changes in body composition in a short time.

Approved food list for the ketogenic diet

As we mentioned above, the ketogenic diet is a meal plan that does not allow the intake of carbohydrates. For this reason, you need to know the foods you can eat regularly so that you do not make mistakes. Discover them below.

Foods of animal origin

All animal products are approved in the keto diet, which is another name for this plan. Meat, fish and eggs are protein-rich foods that form the basis of the ketogenic diet pyramid.

It is important to ensure a good protein intake to avoid muscle catabolism, which prevents the development of sarcopenia in the medium and long term. Scientific evidence suggests that people should consume more than 0.8 grams per kilogram of weight per day, which is the minimum limit set by the World Health Organization.

You have to be careful about the way you prepare food. It is best to always cook it on the grill, in the oven or in water. You should avoid doughs and mixes, as it will introduce carbohydrates.

In the same way, it is best not to fry foods to avoid the formation of toxic waste products that can affect health. An example of these would be polycyclic aromatic hydrocarbons (PAHs). According to research published in the journal Scientific Reports  , they may increase the risk of cancer.

Thus, the food you can eat is:

• White meat
• Red meat
• White fish
• Fat fish
• Seafood
• Egg
• Dairy products

Vegetables

Most vegetables are low in carbohydrates. For this reason, they can be included in a ketogenic diet. However, remember not to overdo the intake of tubers.

We must emphasize that we also refer to leafy vegetables when we talk about vegetables. You must avoid large amounts of fruit, as the fructose content can ruin the ketosis process. This is the metabolic basis of the keto plan. It consists of producing the body’s energy through sources other than the usual ones.

Supporters of this type of diet claim that fructose is able to increase the risk of liver disease, as recent studies seem to prove. In the same way, you need to limit your intake of legumes. This is because these foods also contain sugars that are able to disrupt the metabolism of fatty acids.

The vegetables you can include are the following:

• Cruciferous vegetables
• Celery
• Salad
• Beans

• Onion
• Spinach
• Squash
• Paprika
• Avocado

When cooking with these products, you should avoid dipping them in batter, just as with meat. It is best to cook them on the grill or steam them. If you boil them with water, it is best not to throw the broth to avoid losing water-soluble vitamins.

Fatty food

Finally, you should include fatty foods regularly in your ketogenic diet. These provide omega-3 and -6 fatty acids, which are necessary for proper bodily function.

The former has, among other abilities, the power to modulate systemic inflammation. According to a study published in the journal American Family Physician, regular intake of these nutrients helps reduce cardiovascular risk.

When it comes to fatty foods, we refer to:

• Vegetable oils
• Fatty fruit (avocado)
• Nuts

You should always consume these products raw to avoid eliminating or affecting the nutritional value. Exposing lipids to high temperatures increases the production of trans fatty acids. According to scientific literature, these substances have an inflammatory ability that can harm the body.

Approved list of drinks for the ketogenic diet

When it comes to the ketogenic diet, it is also important to pay attention to the list of approved drinks. Water is always the best option. It is best to take it for yourself. However, you can sometimes choose carbonated water.

Both coffee and tea are allowed. However, it is important not to use sugar or artificial sweeteners to avoid stress in the pancreas. It is possible to dilute them with a little milk.

The ketogenic diet allows the occasional intake of small amounts of alcohol. However, experts do not support this practice, as alcoholic beverages adversely affect health in other ways.

Sample menu of approved foods for the ketogenic diet

Here is a sample menu of foods from the ketogenic diet that can give you some ideas for making your own dishes.

Breakfast:

• A cup of kefir with seeds and nuts
• 2 fried eggs with 1/2 cup raspberries

Lunch:

• Baked chicken with broccoli and peppers
• Grilled salmon with asparagus and avocado

Snack:

• Yogurt with flaxseed and pineapple pieces
• Turkey and cheese rolls

Dinner:

• Baked sea bass with green salad
• Fried pork ribs with avocado and cauliflower

Include a variety of foods in your ketogenic diet

As you have seen, you can plan a varied ketogenic diet within the permitted food groups. If in doubt, see a specialist. They will be able to give you precise and individualized indications.

Remember that the ketogenic diet is not suitable for everyone. Some people do not adhere to this model or suffer from pathologies that condition their overall health. Thus, they can not follow restrictive diets.