It is important to know the kinds of food you should avoid in order to remain in an optimal state of ketosis. The essence of reduce carbohydrates in a ketogenic diet is simply to induce the state of ketosis.
Proteins and fat are therefore regulated as a way of stopping the body from adapting to these dietary modifications.
The ketogenic diet by nature encourages the consumption of healthy fats. This serves as the main energy for the body during the state of ketosis.
Most ketogenic diets consume about 60 to 80% of the daily calorie intake from fats. However, this value is dependent on the intended purpose of the diet. In treatment of epilepsy, 90% of the daily calorie intake comes exclusively from fats.
Below are a few tips on choosing the best type of fats to include in your ketogenic diet.
Polyunsaturated (PUFAs) Omega-6 Fats
When consumed in large amounts, omega-6 fatty acids can cause inflammation in the body. This can just be as damaging as the increase in sugar consumption.
Also, seed or nut-based oil should be avoided as they are also high in omega-6 that can have inflammatory effect.
Some of the polyunsaturated fatty acids and nut-based oil to avoid include:
Canola oil, Corn oil, Cottonseed oil, Flax oil, Grapeseed oil, Peanut oil, Safflower oil, Sesame oil, Soybean oil, Sunflower oil, Vegetable oil, Walnut oil
Hydrogenated and Trans Fats
Trans fat are the most inflammatory of all fats. Several studies have noted that foods containing trans fats increase the risk of developing heart disease and cancer.
Also, avoid mayonnaise and commercial salad dressing and if unavoidable, check their carbohydrate content and include in it your carbohydrate counts.
The choice of your proteins in a ketogenic diet is very important. Your protein can affect the diet over the course of time. Animals that have been treated with steroids and antibiotics have the potential to cause health problems.
It is always best to purchase grass-fed, organic and free range humanely raised animals. Avoid the hormone-fed animals, especially with rBST.
Also, when buying processed meat products, you should check the carbohydrate content as they might have been added through the extenders and fillers used. You need to also avoid meats that have been cured with sugar or honey.
Reduction of carbohydrate food intake is the main focus of ketogenic diets. However, the level of restriction of carbohydrate intake is mostly based on the individual’s activity level and metabolic rate.
Keeping your carbohydrate intake to less than 30 grams a day will help you to remain in ketosis. However, individuals that have healthy metabolism and those with higher metabolic rates (such as athletes) can afford to eat as much as 50 grams of carbohydrate daily.
Those with metabolic issues (such as Type 2 Diabetes) and sedentary persons need to stay at fewer than 20 grams of carbohydrate per day. Another factor might also be the purpose of the ketogenic diet.
Some of the common carbohydrates to avoid include the following grains and grain products:
Amaranth, Barley, Bread crumbs, Bread, Buckwheat, Bulgur, Cakes, Cookies, Corn chips, Cornbread, Cornmeal, Crackers, Grits, Kashi, Muffins, Oatmeal, Oats, Pancakes, Pasta, Pies, Polenta, Popcorn, Pretzels, Quinoa, Rice, Rolls, Rye, Sorghum, Spelt, Tarts, Tortillas, Tricale, Waffles, Wheat
Vegetables are the main carbohydrate sources in a ketogenic diet. Also, a lot of vegetables that grow underground are starchy and contain a lot of carbohydrates.
You should limit your consumption of Brussels sprout, green beans and pumpkin as the carbs can add up quickly.
However, you should avoid the following vegetables:
Carrots, Corn, Green peas, Leeks, Parsnips, Potatoes, Squash, Sweet potatoes, Yams, Yuca
Avoid most tropical fruits including mango, papaya and pineapple as they are usually high carbohydrates. Also avoid 100 percent fresh juice since most of them are often high in sugars.
Sugars and Sweeteners
Sugar is a very rich source of glucose and must therefore be avoided. Also, sugar is known in forms like brown sugar, white, castor and icing sugar. Sugar can also be an ingredient in processed foods.
Barley malt, Beet sugar, Brown sugar, Cane juice, Cane syrup, Caramel, Carob syrup, Coconut sugar, Corn syrup, Date sugar, Fruit juice concentrate, Fruit syrups, Malt syrup, Maltose, Maple syrup, Molasses, Panela, Panocha, Rice syrup, Sorghum, Tapioca syrup, Treacle, Turbinado sugar, White sugar