Carbohydrates are mainly restricted to induce ketosis. However, the body can adapt to the dietary change. Hence, proteins and fats need to be regulated as well.
Fats
Fats are generally encouraged in a ketogenic diet. It is the main energy source during ketosis. About 60 to 80% of the daily calorie needs should come from fats. The value depends on the goal of the ketogenic diet. Some may even use fats as 90% of the total daily calorie count in epilepsy.
However, there are a few guidelines to follow when choosing the type of fats to include.
• No polyunsaturated omega-6 fats. Omega-6 fats tend to be inflammatory in large amounts.
– Corn oil
– Soy
– Cottonseed
• Avoid seed or nut-based oils because they are high in omega-6 that can have inflammatory effect in the body
– Almond oil
– Flaxseed oil
– Sesame seed oil
• Avoid mayonnaise and commercial salad dressings. Check the carbohydrate contents if unavoidable.
• Avoid hydrogenated fats and trans fats. These have been found linked to increased risk for the development of coronary heart disease and other cardiovascular problems.
Proteins
Choosing proteins is very important as it can affect the diet over time. Animals treated with steroids and antibiotics can cause health problems. Choose grass-fed, organic and free-range. Avoid those that were hormone-fed, especially with rBST.
However, when choosing processed meat products, check the carbohydrate content, which can come from the extenders or fillers used. Avoid any meats cured using honey or sugar.
Carbohydrates
Ketogenic diet mainly puts severe restriction on carbohydrate intake. The restriction is based on the individual’s activity level and metabolic rate. Generally, ketogenic diet requires a net daily carbohydrate intake of less than 50 or 60 grams. People with healthy metabolism and those with higher metabolic rates (such as athletes) can consume carbohydrates as much 100 or more grams per day. Sedentary people with Type 2 diabetes mellitus may need to reduce carbohydrates to less than 30 grams per day. It depends on the tolerance and the health condition. It also depends on the purpose of the ketogenic diet.
Vegetables:
While vegetables are the main carbohydrate sources in a ketogenic diet, some need to be avoided. Some vegetables have high sugar contents like peppers, tomatoes and onions. Most vegetables that grow underground are starchy, containing lots of carbohydrates.
Sweets
Absolutely avoid the regular sweet foods because they are very high in sugars ad carbohydrates. These are:
• Cakes
• Sweet breads
• Bread and buns
• Glace fruit
• Chocolates: these include diet chocolate and other chocolate variants including lollies
• Biscuits : plain, with cream filling, iced or chocolate coated
• Pies
• Pastries
• Puddings
• Sweetened syrups and toppings
• Condensed milk
• Ice creams
• Jam: all types, including diabetic jam
• Milk flavorings
• Chocolate mix drinks like Ovaltine, Milo and Quik
• Sauces
• Pickles and chutneys
• Flavored yoghurt- the artificial flavoring may contain sugar as maltodextrin or in some other form
• Cordials and soft drinks that contain sugar
• Fruit juice
• Chewing gum, even the sugarless ones
• Sweetened cough syrups and medications
Sugars
Sugar is a rich source of glucose and must be avoided. Usually, sugar is known in forms like brown sugar, white, castor and icing sugar. It can also be an ingredient in processed foods and medications