What is ketogenic diet?


Is one of your 2021’s goal is to lose weight? While you are planning on how to lose your weight to achieve a healthy weight, have you come across the keto diet which is also known as ketogenic?

The Ketogenic Diet

Keto diet basic rule is to have your meal with low intake of carbohydrate, moderate intake of protein and high intake of fats. Fats should contribute 70% of calories to your meal, protein should make up 20-30% of calories of your meal while carbohydrate only contributes up to 5% of calories only. The main source of body energy will be provided by fats instead of carbohydrate which might promote fat loss and lead to weight loss.

Foods should be in your shopping list for keto diet

  • Salmon, mackerel and tuna
  • Avocados
  • Eggs
  • Chicken, pork and beef
  • Full-fat dairy products: cheese, butter and yoghurt
  • Almonds, peanuts and walnuts
  • Olive oil, sesame oil and coconut oil
  • Tomatoes, broccoli and mushrooms

Foods you should avoid in your shopping list for keto diet

  • Sweet corn, potatoes and pumpkin
  • Rice, oats and cereals
  • Grapes, bananas and oranges
  • Noodles and pasta
  • Bread, doughnuts and biscuits
  • Sweets, ice cream and syrup
  • Red beans, chickpeas and black beans
  • Sports drinks, fruit juices and soft drinks

However, keto diet still lacks of evidence support on the effectiveness of weight loss and impacts on health. It is better to consult your doctor or nutritionist before you start your keto diet plan.

Reference: Medicalnewstoday.com. 2021. Ketosis: Symptoms, Diet, And More. [online] Available at: https://www.medicalnewstoday.com/articles/180858