Ketogenic diet what it is and what you can eat

Originally designed to help children prone to seizures the chetogenic diethas been used for some time lose weight. Particularly loved overseas by some celebs, Halle berry e Kourtney Kardashian have publicly admitted to being addicted to it, this diet is based on the consumption of those foods that push the body towards a state of chetosi, making him lose weight quickly. In other words the body uses fat and not carbohydrates to produce energy, as it usually does.

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Nutritionists and health experts are though extremely critical of them of the ketogenic diet since it involves the hiring of 70-75% fat, 10-5% carbohydrates low glycemic index, therefore that deriving from non-starchy vegetables (not from pasta, bread or cereals) and 20% protein (animal or vegetable). This diet also banishes almost all fruit and minimizes sugars. In short, anyone who decides to undertake this weight loss path is good to avoid do-it-yourself, but yes consult a specialist, which may integrate any shortcomings of vitamins and minerals.

Green light

The list of foods approved by the chetogenica diet therefore, include a wide variety of meat, fish, seafood, dairy products, eggs, nuts, fats and oils, few vegetables and very few fruits. In detail:

Meat
Chicken, pork, ground beef, lamb, bacon, turkey, ham and sausage (the latter in limited quantities).
Fish
Salmon, snapper, tuna, halibut, cod, trout, catfish.
Crustaceans
Crab, clams, oysters, lobster, mussels, scallops.
Fats and oils
Hanga, butter, coconut oil, olive oil, lard, avocado oil, mayonnaise.
Dairy (fat)
Cream, soft and hard cheeses, cream cheese and sour cream.
Vegetables
Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplant, tomatoes, asparagus, cucumbers, onion, mushrooms, spinach, lettuce and olives.
Dried fruit
Almonds, peanuts, walnuts, macadamia nuts, pecans, hazelnuts, as well as derived spreads (to choose without added sugar)
Berry fruit
blueberries, blackberries, raspberries.
Drinks
Unsweetened coffee and black tea. Dry wine, champagne can be consumed, but very sparingly.
Spices and some sweeteners
Green light to stevia, while sucralose (derived from sucrose) can be consumed every now and then.

Red light

The list of foods that, on the other hand, are prohibited includes bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, cereals, juice and beer. Basically, most of the sugars and of starches. In detail:

Fruit
Apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruit, plums, mangoes (however all fruits except blueberries, blackberries and raspberries).
Cereals
Wheat, rice, rye, oats, maize, quinoa, barley, millet, bulgur, amaranth, buckwheat and sprouted grains.
Starches
Bread (of any kind), bagels, cereals, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, flour, potatoes.
Legumes
Beans, green beans, soy, peas, chickpeas, lentils.
Sweeteners and sugar
Brown sugar, honey, maple syrup, agave syrup, aspartame, saccharin.
Sweets
Sweets, chocolate, cakes, sandwiches, pastries, pies, cakes, ice cream, cookies, pudding and custard. Keto-friendly desserts are allowed, which do not affect blood sugar levels.
Some cooking oils
Peanut oil, sesame oil and sunflower oil.
Alcoholic
Beer, sweet wines and sugary alcoholic drinks.
Seasonings
Ketchup, barbecue sauce and all those toppings that contain added sugar.
Low-fat dairy products
Skimmed milk, light mozzarella, 0% fat yogurt, low-fat cheese.

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