The ketogenic diet is an extremely high-fiber, high-weight, low-calorie diet, which in recent years has been used primarily to treat very difficult-to-treat epilepsy in epileptic children. Essentially, the diet forces your body to use up fat rather than glucose in order to provide your brain with energy. This allows the brain to function better. However, it is important to understand that this type of diet can also be used for weight loss. Here’s how:
You’ll need to eat a lot of complex carbs like vegetables and fruits, plus proteins like fish and beef, plus some fat from nuts and avocados. Also, keep in mind that many of these foods are higher in calories than other common sources of carbs like breads, grains and potatoes. Therefore, your goal is to stay away from as many carbs as possible. This includes any foods made with refined flour like white bread or pasta. Instead, you should substitute those foods with healthier alternatives like whole grain breads, which are higher in nutrients and less processed.
The ketogenic diet is also known as “fast eating,” since your body will reach for fatty acids such as those found in dairy products and eggs. So, you should limit your intake of other high-glycemic carbs, including those found in refined sugars, such as brown rice and potatoes. But you can eat eggs and milk if you really want to! The key here is to eat your carbs in small, frequent bursts. For example, you can eat a handful of beans (or some plain Greek yogurt) in a little while, then up your intake of high-glycemic carbs like potatoes and breads.
Also, make sure you eat several nutritious meals each day. These include plenty of protein-rich dishes (especially chicken breasts), vegetables, fruits, and low-fat dairy products. As far as fats go, avocados are extremely fat-free and excellent sources of several nutrients, including antioxidants. Since you can’t eat too many carbs, you will want to focus on complex carbohydrates and polyphenols instead of simple sugars.
One way to trick your body into keeping the fat levels down is to avoid starchy vegetables. They have more carbohydrates than vegetables, so your body will use it all up. But, you should include non-starchy vegetables in several meals, so your body has a steady supply of energy. Fiber helps as well, but you will still want to eat several other nutritious foods.
As far as eating goes, there are several nutrients that are particularly beneficial to your long-term health, but are virtually ignored by most dietitians and other health professionals. Carrots contain several important antioxidants that are not found in most vegetables. Green tea is also loaded with antioxidants, and it is also beneficial for your heart. Even better than those two are dark green leafy vegetables, which have even more antioxidants and will help protect your system from future heart disease.
The second phase of the diet is centered around adding high quality sources of olive oil. Olive oil contains several antioxidants, including quercetin, a compound that has been shown to help lower cholesterol. Other plants have quercetin, too, including spinach, bilberry, and hawthorn berries. Of course, you can add more olives if you want to! Sprinkling olive oil into your diet will provide you with another source of antioxidants, along with everything else that I mentioned above.
There are numerous studies out there that show the health benefits of following a Ketogenic diet. You will lose weight, feel better, and live longer, just by eating the right foods. This diet is based around protein and carbs, but you don’t have to limit these important ingredients. Most foods in the “Ketogenic Diet” include proteins of meat, chicken, fish, eggs, cheese, soy, nuts, and other legumes. By eating healthy carbs like these, you will not only get the weight loss benefits, but you will also be improving your overall health.