What is the ketone diet?
For starters, the proper term is ketogenic diet or keto diet. The basic idea behind the ketogenic diet system is to avoid sugars, including carbohydrates. This is the short answer for "what is the ketone (ketogenic*) diet?"
What does a Keto Diet Plan Consist Of?
Foods can be broken up into three main types: fat, protein, and sugars (carbohydrates). When following a keto diet plan, the key is to avoid sugars (carbohydrates). Other things to remember:
- Eat three main meals daily and do not leave yourself hungry for long periods of time, there are a variety of keto-approved snacks!
- Each meal should include 4 to 6 servings of protein (about 30 grams) & you should not remove any grease or dew.
The perfect Keto Diet Plan Infographic
How Should I Be Consuming These Foods?
Meat, fish, and poultry
- All types of cooking are available in all three meals, all types of marine fish or other seafood, or fresh red meat (sheep, lamb, camels, cows...) and all kinds of poultry of birds.
- It is important to note that some types of cooking use flour or squash (such as the prostate) or rice (such as stuffed pigeon) to flavor the food, and all of these foods are forbidden in the system as it will come.
- Some types of grilled meat (especially in Western restaurants) are used in cooking sauces in the composition of sugar, should be avoided.
- Vegetable oils used in frying may contain large amounts of trans fats, preferable to use grease, animal butter or olive oil instead.
- It is best to minimize canned meat as it contains unhealthy ingredients.
- in all possible cooking, but preferably olive oil or animal butter instead of vegetable oil.
- All types of cheese are allowed in this system, with attention to reading nutritional information to avoid cheeses with high carbohydrates.
- Avoid all types of low or skimmed cheeses because they contain higher sugars.
- Four servings of cheese preferably no more than daily, and the portion of the cheese slice used with American cheese.
- One or two serving of whole cream, free of sugar or flavorings, and one serving of about 30 grams.
- All vegetables that are normally used in preparing authorities are allowed in this system. with the fact that they contain in the natural composition of the proportion of sugars but because of the very small amounts of sugar in addition t the presence of large amounts of fiber that prevent the rapid absorption of sugars, it will not be a problem to address.
- It should be noted that vegetables when cooked, they lose many of its non-sugar components, and this leads to high sugar when eating cooked; so it's not to multiply when cooking compared to eating an intention such as power.
- Some types of salads are added to roasted toast or Bulgar (such as tabbouleh). Avoid these starchy and sugary ingredients while taking the salad.
- Include vegetables in each of the three main meals.
- Ghee, oils, and fats:
- The following can be used for cooking or flavoring on main dishes or salads:
- Animal butter, free olive oil (cold ear), mayonnaise (canola oil and no sugary additives), canola oil, coconut oil, sesame oil.
- Many spices contain the components of the sugars (hidden sugars), read the food newsletter well and avoid any spices with sugars or enter into the composition of wheat or corn.
- Ketchup, roast sauces, and some types of hot peppers contain many sugars in their composition, which should be avoided and try to find an alternative free of sugars and starches. If you get the right spices, you can add them to the main dishes or salads.
- Water ( six to eight glasses a day).
- Tea ( without sugar).
- Coffee of all kind ( without sugar).
- Tea of different plants (anise or cinnamon....) (without sugar).
- Industrial Sweeteners: it is not recommended to use artificial sweeteners in general, and prefer to get used to the natural flavor of beverages of all kind, but in the case of the need to eat artificial sweeteners, such as Stevia, taking care not to exceed the use of more than two small packages a day.
Foods to Avoid on The Keto Diet:
- Polysaccharides and complex sugars (Starches).
- Rice, noodles, bread of all kinds, and starchy grains of all kinds (wheat, barley, maize) (whether white or wild bread) and products such as cornflakes, pastries, muffins, and others.
- White sugar, plant sugar, and sugar-based products such as ready-made sweets (Galaxy, Twix, and others).
- Fruits and everything related to them such as fresh or canned juices.
- Soft drinks (sodas).
- Potatoes and starchy vegetables such as carrots, whether fresh or ready.
- Legumes such as beans, chickpeas, lentils, and other pulses because they contain relatively high sugars.
- Bovine and yogurt.
- All diet products (low-fat), whether juices or food.
- All fast food restaurants.
- All foods containing or cooking in mutant oils
*Avoid nuts at the beginning, two weeks or more. If your goal is weight loss & you lose weight, you can return it as snacks once or twice a day with the consideration of the proper proportion of sugars in it.
Hope this answers your question, "what is the ketone diet?"
See Related Posts
Keto Diet Plan
What is the Keto Diet
blood ketone meter