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.
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Proteins and fat are therefore regulated as a way of stopping the body from adapting to these dietary modifications.
Fats
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.
Proteins
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.
Carbohydrates
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
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
Tropical Fruits
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
For those that love carbs, you've been taking a beating lately. Don't eat carbs, they make you gain weight say the "experts". Lately, there has been a complete war on carbs and as someone who loves their carbs... it's time to start a war on the "war on carbs"
Carbs what does 20 grams of carbs look like are essential, there's just no getting around it. Whether your goal is to lose weight or increase sport performance, you'll just do yourself a disservice if you abandon our friend the carb. For all high intensity, short duration activities, muscle glycogen is the source of energy and muscle glycogen comes from... carbs. Even endurance activities of moderate intensity use glycogen as 50% of your energy needs. In fact, the one limiting factor on your sport performance will be the lack of availability of carbohydrates. Even during low intensity exercise when your body uses a higher percentage of fat as its fuel source, it takes a good supply of carbohydrates to fuel that process. Ever play a sport or involve yourself in a high intensity workout program and you hit the proverbial "wall"... that's because your body has a lowered supply of glycogen EVEN THOUGH your body has a great supply of fat. Want to perform better... eat your carbs.
What if you want to lose weight; surely you need to decrease your carb intake. After-all, carbs MAKE you fat right? Carbohydrates provide you with variety, necessary nutrients and volume to your diet.
Recommended ranges for carb intake is between 45-65% of your total intake. Weight loss occurs when there is a calorie deficit and not a particular macronutrient profile.
Weight loss occurring on low-carb diets is generally attributed to 2 things... a lower overall calorie intake and loss of body mass. Ever start a diet that restricts your carb intake and seen great results in the beginning weeks? Lower carbs mean lower muscle glycogen stores. For every gram of glucose lost through glycogen you also lose 2.7 grams of water with it. This loss of glycogen combined with water loss is the contributing factor in the initial big losses seen.
Some studies you will read (actually the newspaper headlines you will read... very few read the actual studies) will tell you that we are gaining weight faster than ever even though our fat intake is down. This is partially true. The PERCENTAGE of fat intake in our total diet is down but the actual grams of fat consumed is unchanged all while the total calories consumed in our diets has increased. As well, most studies rely on self-reporting and people generally report eating less than they actually do.
Consider in the 1900's the typical diet had a higher intake of carbohydrates and a lower intake from fat. Even though our dreaded enemy the carb was consumed at a greater rate, we have only seen the rise of weight issues in the past few decades. In short, the increase in the rise of weight gain we see as a society is largely due to increased calorie and decreased activity.
So, here's what is so good about carbs:
1. They provide nutrients that you can't get from fat or protein
2. Adds bulk to your diet
3. Stabilizes blood sugar levels
4. An adequate supply of carbs in your diet spares your body from turning to protein as an energy source meaning that protein can do its job.
5. It's the body's preferred energy source
6. Your brain only uses carbs as its energy source
7. You need carbs in order to fuel the process of fat burning
All this doesn't mean run out for a dozen donuts. Select good choices of veggies, fruit, whole grains... eat 'em up... yum!