The foods allowed in significant amounts in the ketogenic diet are as follows:
- Pisces;
- seafood;
- meat;
- poultry;
- eggs;
- butter;
- vegetable oils;
- vinegar;
- lemon juice;
- Olives;
- lawyer;
- low-carbohydrate vegetables (spinach, lettuce, kale, etc.);
- hard cheese (100 g per day).
The foods allowed, but to be consumed in moderation, are:
- whole milk;
- yogurts with whole milk;
- vegetables richer in carbohydrates (except carrot, beetroot, sweet potato, peas and corn);
- wine;
- strong alcohol;
- Coffee without sugar.
We should be worried about the sort of fat we consume because we consume a lot of it every day. It is advisable to limit the consumption of omega-6 fatty acids, which in excess have a pro-inflammatory effect.
The main sources of omega-6 are soybean, corn, safflower, grape seed, sunflower and wheat germ oils. It is therefore necessary to limit the consumption of salad dressings, dressings and mayonnaise made with these oils.
The consumption of monounsaturated fats (olive oil, avocado, nuts) and saturated fats (fatty meat cuts, high-fat dairy products) is more recommended.
We should be worried about the sort of fat we consume because we consume a lot of it every day.
Finally, the consumption of Omega-3 contained in oily fish, rapeseed and linseed oil, nuts or chia, flax or hemp seeds must be sufficient.
Prohibited foods on the ketogenic diet
The ketogenic diet is relatively restrictive, many foods are prohibited, because they prevent the body from maintaining a state of ketosis. Include:
- sugar;
- sweet products;
- grain;
- Starches;
- bread;
- Pastries;
- Pastries;
- Cookies;
- Legumes;
- fruit (except berries);
- potato;
- sweet vegetables (beetroot, corn, carrot, etc.);
- soft cheese;
- fresh cheese;
- Drinks;
- chocolate;
- honey, jams, syrup;
- fruit and vegetable juices;
- sweet sauces;
- milk or yogurt made from vegetable milks (soy, almonds, etc.);
- flavoured yogurts;
- sweet fruit compotes.
Typical one-day menu of the ketogenic diet
What to eat on the ketogenic diet?
| Morning | Omelette with 2 eggs and 100/<> cup spinach and mushrooms <> g rhubarb compote |
| Midday | Roast beef (150 g) Green salad (100 g) and grated red cabbage (50 g) 5 black olives Vinaigrette (2 to 3 tbsp) Snack: cucumber (50 g) and gouda (40 g) |
| Evening | Salmon (200 g) Asparagus (100 g) Green salad (50 g) Vinaigrette (1 to 2 tbsp) 1/2 avocado Hard cheese (40 g) |
| Snack | 1/4 cup almonds |
Benefits and disadvantages of the ketogenic diet
The Positives of the Ketogenic Diet
Here are the benefits of doing a ketogenic diet:
- feeling full;
- no calorie restriction;
- good intake of quality lipids and proteins;
- rapid weight loss;
- Potentially positive effect on blood lipid levels.
The negatives of the keto diet
However, there are drawbacks to the ketogenic diet, including:
- unpleasant side effects in the first weeks (ketogenic flu);
- little dietary diversity;
- no deviation allowed;
- difficult to follow;
- monotonous;
- not compatible with a fulfilling social life.
Recommendations and precautions to take
What are the dangers of the ketogenic diet?
In the first weeks, very unpleasant effects may occur. We talk about ketogenic flu, it is a transitional period almost systematically accompanying the passage of the body in a state of ketosis.
