A little history
Ketogenic diet was originally developed for patients with epilepsy. Hugh Conklin promoted the idea that epilepsy is caused by toxins in the body, and 18-25 days of water-fasting help to get rid of these toxins. This fasting has helped 90% of children and 50% of adults get rid of the symptoms of epilepsy. It was later discovered that substances such as acetone, beta-hydroxybutarate and acetoacetate or ketones were developed during the fasting period. Russel Wilder of the Mayo Clinic named this ketogenic diet and was further used in the treatment of epilepsy (1921).
Later (around the sixties), it was discovered that more ketones are produced from Medium Chain Triglycerides-MCT, so more products supporting the state of ketosis have been introduced into the ketogenic diet to make the diet easier to put into practice.
This article discusses more about the products that you can and even prefer to include in your diet.
About keto diet
Ketogenic nutrition is a fat-rich diet, with about 75% of the calories consumed being consumed with fat, ~ 30% of protein and 5% of carbohydrates. This type of diet will cause the body to switch from the sugar (glucose) burning energy to the fat (ketone) burning mode. Why is it necessary?
Sugar is like a newspaper for fire, fat is a log. From this analogy it becomes quite clear that the block will burn longer, smoother, more thoroughly and will warm up more. Paper is not really effective for heating, nor for a long, even flame. By relying on sugar as a source of energy, this paper will have to be used frequently to keep the flame, or to gain energy - to eat all the time! You may have noticed that long distance meters will often provide carbohydrate-rich gels / snacks / drinks to keep energy out of the distance. You will not keep your paper warm for a long time! But maybe without it you can do it?
By eating fats in your diet and relying on them as a source of energy, the body's energy will be more stable and lasting, the brain will be clearer and the mind will be sharper, the mood will be better and smoother, the psychological luck after food and coffee will disappear in the afternoon, because there will simply be no need. And weight will also diminish if we realize that when the body consumes ketones (fat), the fat percentage in the body is automatically reduced.
Although it has to be understood that the shift to the use of ketones for energy from sugar has to be abandoned almost entirely by leaving green vegetables, a few nuts, and some sour berries. No cereals, no legumes, not even sweet root vegetables, beets, carrots .. only when you follow this diet model precisely avoiding carbohydrates and using protein moderately, but fat on "urrā!" you will be able to achieve the body's ketosis and the promised benefits of this diet - weight loss, energy inflow, sharpness of mind, and so on.
At first, we will break through products that are not desirable in this diet:
all kinds of sweets - candies, chocolates, cakes, sugar, syrups, jams, honey, etc. sweeteners
any cereals and products thereof
fruits and berries
root vegetables and other starchy vegetables (see below)
Allowed and preferred products
Fats: Butter, Gray butter, olive oil, coconut oil, avocado oil, animal fat (duck, pig, etc.), fish oil, various seed and nut oil linseed oil, pumpkin seeds, almond, walnut oil, macadamia nut oil, etc.
It is important to always evaluate the quality of fat. It is preferable to choose grass-fed cow butter and animal fat, organic and authentic Extra Virgin olive oil, organic coconut oil from trusted companies, etc. Baking should be limited to animal fat, GI butter, coconut oil or good quality olive oil.
Proteins: bird meat (chicken, duck, turkey, etc.), cattle, lamb, pig, game, rural eggs, oily fish, seafood, protein powders (rice, hemp, pea).
It is advisable to choose the bitter pieces of meat because of the more fat and less protein. The quality of animal products should be carefully assessed, and it is advisable to choose organic, grass-fed, free-range animals.
Vegetables: Broccoli, cabbage, greens- dill, bows, various sprouts, parsley, kinza, spinach, salad (any), mangold, chicory, etc., cauliflower, Brussels sprouts, cabbage, radish, cucumber, asparagus, avocado, cabbage, celery / root / stems, garlic, mushrooms, olives, pickled cabbage, green legumes.
Always choose clean, organic (or home-grown) vegetables and fruits, without pesticides and other unwanted chemicals. Emphasize green vegetables and salads. Avoid vegetables containing starch: potatoes, sweet potatoes, peas, corn, pumpkins, beets, stalks, etc. root vegetables. Reduce the share of other sweet vegetables in the diet: carrots, tomatoes, peppers, onions.
Dairy products: creamy cream, butter, whole milk curd, fat cream, high fat, naturally fermented dairy products (cow, goat, sheep).
It is advisable to choose a field (from cows grazing) dairy products that are not pasteurized, preferably naturally fermented, pure from preservatives. If dairy products cause discomfort and bloating or a feeling of heaviness, it is advisable to remove them from the diet.
Nuts and Seeds: Macadamia nuts, pecans, almonds and walnuts contain the least carbohydrates, so these are the most desirable ketogenic foods; Indian nuts, pistachios and chestnuts contain more carbohydrates, so it is advisable to be careful not to take them too much. Sunflower seeds, pumpkin seeds should be used limited.
Nuts and seeds contain a large amount of carbohydrates, so if you have difficulty maintaining ketosis, limit them to your menu. Always read nut nutrition to remind you which nuts contain more fat!
Drinks: bone broth, coffee (decafinated will not cause such a high level of sugar fluctuations), herbal teas (without added sugar, of course!), Water, lemon and lime juice, coconut milk, almond milk, soy milk.
Fruits and berries: sour berries (lingonberries, cranberries), other berries (blueberries, strawberries, raspberries) in small quantities from time to time.
Others: black chocolate 85-100%, almond and coconut flour, gluten-free soy sauce.
By the way, if you are scared of calories and the belief that they contribute to obesity .. I suggest you study the evidence of ketogenic nutrition in real life with proven diet programs.
Info taken from http://madapril.com/ketogenic-diet-foods.html