What does the ketogenic diet eat? How to start eating ketogenic diet?

So you decided to try a high-fat, low-carbohydrate diet, the so-called ketogenic diet.

Whether you are losing weight, having more energy or exercising in different ways, ketogenic diet is a popular choice now.

But it is not easy to make a plan for ketogenic diet, especially for many people who are used to the traditional high-carbohydrate diet. It's not a natural thing to eat super-high fat and super-high protein food. If you are a vegetarian, it is even more difficult to try a ketogenic diet. But don't worry, I'll help you.

Basic concepts of ketogenic diet When it comes to starting a ketogenic diet (or any diet plan), there is one thing you should know. That is: you must have a plan and never try an impromptu ketogenic diet.

Set a start date, rearrange your pantry, plan the choice of food and snacks, and buy suitable food and dietary supplements.

In fact, the biggest reason why many people give up the ketogenic diet halfway is that there are not enough delicious foods to choose from.

If you don't go to the supermarket to buy food that matches the ketogenic diet, there will be no simple choices in the refrigerator when you really need it. There is a good starting point here, that is, anyone can add high-fat ketone foods to their diet.

More importantly, when you eat ketone foods, it is particularly important to ensure that your diet plan is reasonable, because the foods you can choose are limited. In addition, for some people, a long-term ketogenic diet can lead to malnutrition and even high cholesterol. But don't worry, the ketogenic diet is not a long-term diet.

When to eat and how much to eat Many people like the ketogenic diet plan. One thing is that you don't need to record calories as meticulously as in other diets.

Because you eat a lot of fat and protein, you can feel satisfied and energetic all day, which will naturally make you eat less. This is not to say that food tracking of ketogenic diets is discouraged. Some people may find that counting calories is a very useful tool, which can make them pay more attention to and realize what they are eating, but it is not necessary for a ketogenic diet.

However, a particularly useful aspect of food tracking is to ensure that you reach the normal proportion of macronutrients (protein, carbohydrates and fat). Ideally, the proportion of ketogenic diet is usually 70% calories from healthy fat, 20% calories from protein, and only 65,438+00% calories from carbohydrates.

But in fact, even if the ratio of each meal is slightly different from that in the textbook, you will still get good grades. As long as you don't exceed 50 grams of carbohydrates every day, or eat those carbohydrates at one time. In order to reach these proportions without the help of professionals, you may need some food tracking. But once you master something, you don't need it anymore.

How often you eat it depends on your personal preference. For most people, I suggest eating three or four meals a day with some healthy snacks (nuts or protein sticks) in between. This will ensure that you can eat protein and fat all day and make you feel energetic and satisfied.

Of course, everyone's situation is different. If you find that you feel better after eating five or six small meals a day, do what is most effective for you. Listening to your body feedback is the most important thing.

Finally, for those who have a strong exercise plan, carbon cycle is a good choice. Simply put, on days when you need to exercise (ideally only two or three days a week), increase your carbohydrate intake (about100g); On the contrary, reduce carbohydrate intake (20-30 grams) on days when you don't need exercise. Of course, it depends on your size and strength.

Ketogenic diet plan Although I suggest you try it yourself and find out what to eat in ketogenic diet, it doesn't matter. Here is an example of a ketogenic diet plan to help you get started.

breakfast

Choose 1: spinach, mushrooms and goat cheese omelet with Keto coffee (fatty coffee such as MCT oil and butter). You can also try bulletproof coffee. This breakfast contains protein and healthy fat, which can keep you full, thus suppressing your appetite around 10 in the morning.

Scheme 2: whole milk, sugar-free yogurt and whole sour cream, some cashews, almonds and walnuts. This combination requires careful calculation of carbohydrates and proportions, because all yoghurts naturally contain lactose, which is a carbohydrate. Pairing it with carbohydrate-free protein (such as two eggs) can help balance a large number of elements.

lunch

Select 1: grilled salmon with broccoli. This lunch is characterized by being rich in heart-healthy fat and broccoli with low carbohydrate but rich in fiber.

Option 2: Nitrate-free bacon, avocado, cheese, some grapes and tomatoes, and low-carbohydrate and high-fat salad dressing.

Option 3: Use roast chicken, a piece of nitrate-free ham, cheese, pickled cucumber slices, a boiled egg, some raw grapes, tomatoes, broccoli or other raw vegetables, some almonds or walnuts, and garden salad dressing to make your ketogenic diet ~

dinner

Choice 1: Some salads, chicken breast, seasonings, cheese, rich in protein, super full. This is a delicious meal.

Option 2: Stir-fry beef with onion and low-carbohydrate tomato sauce. You can also mix zucchini or low-carbon noodles here In order to increase the fat content in food, you can fry zucchini with olive oil or add garlic oil directly to the sauce. "

Option 3: Roast chicken with eggplant, yellow pumpkin, zucchini and some tomatoes, and stir-fry garlic with olive oil. Adding extra fat to the sauce and adding thick cream or coconut cream is a wise choice to balance macro energy.

Snacks, snacks

You can choose any of the above foods, but it should be noted that the food you choose between meals should still be ketone-friendly, and may even imitate the upcoming dinner, but on a smaller scale. Because carbohydrates are the smallest, it is important to spend your carbohydrates on nutritious foods, such as vegetables.

What does the ketogenic diet eat? It seems that new parents ask this question every day. Before discussing this issue, we need to know what a ketogenic diet is.

What is a ketogenic diet?

Ketogenic diet is a diet with high fat, moderate protein and low carbohydrate under medical supervision, which can keep the body in a state of chronic ketosis and provide enough protein and calories for growth and development.

In the ketogenic diet mode, the main fuel of human body is fat. This diet changes the body's main energy metabolism from glucose to fat, and produces ketone bodies through liver metabolism.

Ketones are transported to all parts of the body through blood circulation, providing energy for needed body organs, thus causing a series of reactions in the body and achieving the purpose of treating diseases.

What is the ketogenic diet like? Compared with our traditional diet, ketogenic diet is mainly the change of nutrient ratio. Our traditional diet is mainly carbohydrate, such as rice, noodles, steamed bread, steamed buns and so on. It will probably account for 65% of the whole day energy, and the fat content will be relatively low, only about 20% of the whole day energy.

Ketogenic diet, with fat as the main food source, will increase to 67%~90% of the energy needed for the whole day, and the carbohydrate will drop to the minimum required by the human body, which will improve the health level of the human body without affecting the normal development of the human body.

That is to say, the ketogenic diet has the highest fat content and less protein and carbohydrates. Then let's talk about what to eat in the ketogenic diet from these three categories.

1, fat

As the main energy source of ketogenic diet, fat includes various edible oils and fats. Therefore, oil is essential in ketogenic diet.

2. protein

It is an essential component for building muscles and the main raw material for human tissue renewal and repair. Include plant protein and animal protein.

Therefore, lean meat and eggs are more commonly used in ketogenic catering, and sometimes seafood such as fish and shrimp are used to change the taste and avoid single nutrition.

3. carbohydrates

Carbohydrate, which is sugar. Ketogenic diet is not zero sugar diet, but low carbon diet. Try to choose ingredients with low carbohydrate content, which can not only meet the carbohydrate demand, but also have little effect on blood sugar.

How to make a ketogenic diet In fact, every food has various nutrients, such as protein, fat and carbohydrates in eggs.

Although we choose eggs mainly because of their protein content, other parts will of course be included. This calculation process can be entrusted to nutritionists, or through some catering software, formulas and so on.

Therefore, children with ketosis should have fat, oil, eggs, lean meat, fish and shrimp and vegetables in their regular and quantitative meals every day, but avoid sweets. Other foods with high carbohydrate should be avoided as much as possible, such as seasoning with salt as much as possible and using less soy sauce, because some soy sauces are high in carbohydrate.

Ketogenic diet should be pre-calculated, weighed and carefully cooked. Daily food can also be used to make ketogenic diet, but it must meet the nutritional requirements of ketogenic diet.

WeChat official account dialog box replies to "recipes" to get more ketogenic recipes.

For example, low-energy foods can be served in larger portions, such as lettuce, cabbage and cucumber. High fat content can increase the proportion, such as fat pork, beef, macadamia nuts and so on.

With the development of ketogenic formula technology, the ketogenic diet can also be made delicious. For example, using ketogenic powder with eggs is accurate in proportion, and many collocation and cooking methods can be made. Facts have proved that all kinds of custard, egg soup, cakes, fried, baked and steamed are all delicious dishes that children like.

For the taste and acceptability of ketogenic catering, generally, seaweed, eggs, eggplant and other foods with good oil absorption effect should be selected. In order to maintain a good blood ketone level, special ketogenic foods such as ketogenic nutritional powder and ketogenic oil should be selected for diet.

Ok, that's all for today's popular science. If you have other questions, please leave a message below.