For the proper maintainace of proper Ketogenic diet proper food intake is also necessary.Do you know about the proper supplements.?

Let us see about the proper diet chart for Ketogenic diet.

•Ketogenic diet contains Ketosis andnit is a metabolic state where your body uses fat for fuel instead of carbs and it is suggested that carbohydrates limited the body with some extra sugar in form of glucose which is the main source for the energy of cells.

• To follow a proper Ketogenic diet it is important to enter into a way of ketosis and it will carb the intake of fats in form of meal, fish, egg, nuts and some ghee and oils.

•The most important thing is to moderate the protein consumption of body cause if one use the protein in high amounts it will converted towards glucose and later the transmission of ketosis will happen.

•The most common methods for the transmission of Limiting food is to intake food for 8 hrs. per day and it will maintain the breath level and blood sugar level.

Risks of the keto diet

•Low protein in the blood

•Extra fat in the liver

FOODS TO AVOID

-Should avoid the food that’s contains high in carbs should be limited.

-Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.

– Grains or starches: wheat-based products, rice, pasta, cereal, etc.

– Fruit: all fruit, except small portions of berries like strawberries.

-Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.

-Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.

-Low fat or diet products: low fat mayonnaise, salad dressings, and condiments.

– Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.

-Unhealthy fats: processed vegetable oils, mayonnaise, etc.

– Alcohol: beer, wine, liquor, mixed drinks

-Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Foods to Eat

-Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey.

-Fatty fish: salmon, trout, tuna, and mackerel.

– Eggs: pastured or omega-3 whole eggs.

Butter and cream: grass-fed butter and heavy cream.

-Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella.

– Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

– Healthy oils: extra virgin olive oil, and avocado oil.

-Avocados: whole avocados or freshly made guacamole.

-Low carb veggies: green veggies, tomatoes, onions, peppers, etc.

-Condiments: salt, pepper, herbs, and spices.

Healthy snacks for keto diet

•Cheese

•A handful of nuts or seeds

•Keto sushi bites

Strawberries and plain cottage cheese

Keto tips and tricks

 Ketogenic diet is hard to maintain and it is very challenging as well and there are several tips and tricks that you can use to make it easier.

 Maintainace of fat , carbs and fiber to determine there level in your diet.

 Proper planning of daily meals in advance is necessary and it will save the time though.

 Consultancy of professionals and may be also get information from social media and search for some keto friendly recipes.

 Some frozen keto meal also good for health and one may bring their own food at any function to avoid any harmful effects.

TIPS FOR EATING OUT ON A KETOGENIC DIET

• Search out for the restaurants which provides keto friendly foods.

• One should replace the meat or fish based dish with some high carb food and extra vegetables.

•Egg-based meals are also a great option, such as an omelet or eggs and bacon.

• Try bun less burgers it is good of your health and add some extra vegetables in it and may also add cheese , eggs and bacon.

• Go towards Mexican restaurants and enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.

• For the dessert portion add some mixed cheese board or berries with cream.

Bottom line

Ketogenic diet can be frequent among the people who:

-Are overweight

-Have diabetes

-Are looking to improve their metabolic health

– In case of athletes or those wishing to add large amounts of muscle or weight it is not that fruitful.

– The sustainability of the lifestyle of people is very important that’s why maintainace of eating with proper keto diet is necessary.