Ketogenic Diet : Definition, Menu and Weight Loss

Ketogenic Diet

Have you ever heard about ketone diet? We offer you a range of answers about what the Ketogenic diet is and should you try it? The ketogenic diet is a low-carbohydrate diet that relies on fat to get calories.

Of course maintaining this diet is great for weight loss. More importantly, according to a number of studies that found that the Ketogenic diet helps in reducing the factors of diabetes, heart disease, stroke, Alzheimer’s, epilepsy.

The ketogenic diet enters the body in the metabolic state called ketosis. In ketosis, the body uses ketone to get energy instead of glucose. Ketones are derived from fat, which is a constant source of energy for glucose. It is derived from carbohydrates. You use fat to get energy instead of carbohydrates, which includes the fat you eat and the fat you store in your body.


What is the Ketogenic diet and should you try it?


What is Ketogenic diet?

Is a term used for low carbohydrate diets such as the Atkins diet. The basic idea of this system is to get more calories from protein, fat and fewer carbohydrates. You can reduce most easy-to-digest carbohydrates such as sugar, soda, pastry, white bread.

The Ketogenic system for weight loss comes from the fact that it makes the body produce small particles of fuel called “ketones”. It is an alternative fuel to the body and used when there is a lack of glucose. Ketones are produced if you eat a little carbohydrate and moderate amounts of protein.

Cholesterol is produced in the liver and then used as fuel throughout the body, including the brain. So the ketogenic diet helps the body lower insulin levels and fat burning increases significantly. Obviously, it helps you lose weight heavily.


What are the stages of the Ketogenic system?

Ketosis occurs when the liver breaks fat in fatty acids and glycerin. A process called beta-oxidation especially when three basic types of ketones are produced: acetositates, beta hydroxy, butyrate and acetone.

Instead of gaining energy from glucose, the person maintains ketosis that feeds on these circulating ketones and is mainly used to burn fat from fuel. This is the main goal of the ketone diet, which can be achieved by joining a low carbohydrate diet and a high-fat diet with moderate amounts of protein.


What can you eat in the Ketogenic diet?

In the ketogenic diet you need to add foods containing healthy fats to get calories instead of carbohydrates that come on the ketogenic diet list. You can expect to eat a lot of you can follow the Ketogenic system.

You can get healthy fats (which make up 80% of calories) such as olive oil, coconut oil, butter that feed on herbs, palm oil, some nuts, seeds. Fat is a crucial part of every recipe of ketone because fat saves energy and prevents feelings of hunger, weakness and fatigue.

All kinds of non-starchy vegetables . You can follow the ketone diet without worrying about increasing the amount of carbohydrates. Some of these common vegetables such as broccoli and other cruciferous vegetables and all kinds of leafy vegetables, cardamom, cucumber and zucchini.

You can eat more moderate amounts of high protein foods but also low in carbohydrates. Including meat that feeds on grass, eggs, bone broth and fish.

On the other hand, the types of foods that need to be avoided in the Ketogenic system include some types of fruits, processed foods, soft drinks, white flour, traditional dairy products, sweets, and many other foods.


What are the best foods in Ketogenic diet?


Healthy fats.

Most healthy fats do not contain carbohydrates, especially some of the species listed below which have some other health benefits. Healthy fats should be included in each meal throughout the day.

Healthy fats include saturated fats, monounsaturated fats, especially omega-3 fatty acids. It is best to include all these fats in the diet and concentrate on healthy fats, especially:

Coconut oil, palm fruit, olive oil, flax seed, avocado oil, they are carbohydrate free.

Stirring of butter or margarine free of carbohydrates.

A large suspension of chicken fat or duck fat is free of carbohydrates.


Access to animal proteins (meat, fish, etc.) contains a low carbohydrate content that can be consumed in moderate quantities as needed to control hunger.

Beef, herbs and other types of fatty red meat including lamb meat, goat meat, veal, venison and other types of meat that feed on herbs because they are the best types of meat and contain high levels of omega-3 fatty acids and free of carbohydrates for every 5 Oz.

Non-starchy vegetables.

All leafy vegetables including dandelions, beets, balls, mustard, rapeseed, watercress, vegetable salad, fennel, romaine, spinach, turnip, which contains 5 mg carbohydrate per cup.

Crusader vegetables such as cauliflower, cabbage, broccoli sprouts, broccoli contains 3 grams per 1 cup.

Celery, cucumber, zucchini, chives, leeks contains 2 grams net of carbohydrates per 1 cup.

Fruit based on fat.

Half avocado contains 3.7 grams carbohydrate.

Snacks such as: bone broth, beef, turkey.


Apple vinegar, herbs, mustard.


Foods that you should reduce.


Nuts and seeds.

Almonds, walnuts, cajun sunflower seeds, pistachios, chestnut seeds, pumpkin seeds per ounce containing 4 grams. And types of butter nut and seed butter every 2 tablespoons containing 4 grams carbohydrate. Each 2 tablespoons of shea seeds and flaxseed contains 2 grams.

Soy products.

Including, tofu, edamadame and these foods can vary greatly in carbohydrates. So try to read the posters well and know that soybeans contain a lower proportion of carbohydrates compared to other legumes.

Medium starch vegetables.

Such as sweet pea, artichoke, okra, carrots, beets, white carrots, about 14 grams carbohydrate per 1/2 cup cooked.


Chickpeas, black beans, lentils, etc. Contains 1/2 cup on 13 grams.

Dairy products.

Try reducing cow’s milk whole fat, goat’s milk, whole-fat cheese.


Foods that you should avoid.



Any type of sugars including white sugar, brown sugar, honey, cactus, cauliflower, fructose, glucose, maltose, dextrose, lactor.


Any grain made of white flour, such as bread, white rice, quinoa, couscous, corn, cakes, noodles, etc.

Processed foods.

All kinds of pastries, such as biscuits, sweets, cakes, pancakes, ice cream, etc.

Pies and other baked goods, granola bars, sweetened drinks, soft drinks, artificial sweeteners.


Ketogenic diet for three days.


First day.

Breakfast: Cheesecakes with butter and sugar-free drinks + coffee with heavy cream + red meat.

Snack: 3 slices skimmed cheese.

Lunch: Creamy cheese pies with mayonnaise and spinach.

Snack: Half the avocado fruit with a light amount of salt.

Dinner: sugar-free blue cheese, buffalo wings, celery + chocolate mousse (dessert).

The second day.

Breakfast: eggs + red meat + coffee with heavy cream.

Snack: Half an avocado fruit with a small amount of salt and pepper.

Lunch: Tuna salad + romaine lettuce + 1 cup chicken broth.

Snack: A bunch of nuts.

Dinner: Cheddar with sour cream + red meat.

The third day.

Breakfast: Creamy cheese pies + coffee cup.

Snack: A bunch of nuts.

Lunch: Tuna salad + cheese pies.

Snack: 1 cup chicken broth.

Dinner: chicken breasts + cauliflower puree + 2 cups spinach cooked.

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