A cetogenic diet or a Ceto diet is a low carbohydrate diet. In this diet the body forms Cetone/s in the liver that is used as energy. It is also known as ‘Low Carb High Fat (LCHF).When you consume high carbohydrate foods then your body produces glucose and insulin. Glucose molecule is easily converted by the body to form energy and insulin is produced for processing the glucose in your blood by taking it all over the body.
When you take high carbohydrate foods your body uses the glucose as the main source of energy otherwise glucose is the primary form of energy and stores the body fat which is not needed. So if you lower the consumption of high carb food then you can generate the chances of having cetosis, the natural process by which the body helps us to survive in low food. Cetone/s is produced during this stage where fat is broken down in the liver. You do not need to do this by starving yourself of calories. You need to put a check on your carbohydrate intake. This brings your body to a proper metabolic state.
Beginning a ceto-diet
You need to plan accordingly and systematically to begin with your Ceto-diet. What type of food you eat depends on how quickly you want to get into your Cetogenic stage. The more you control taking carbohydrate food items (approximately less than 20g per day) the faster you will reach into Cetosis. Talking of how to check the presence of cetone, you need to adhere to a blood or urine test. If you want to keep your carb level low then you need to begin it with limiting your consumption of daily carbohydrates that comes mostly from vegetables, nuts and dairy products. You should not eat any refined form of carbohydrates like wheat (bread, pasta), cereals, starch food items (potatoes,beans,legumes). A moderate consideration can be made with consuming avocado, star fruit and berries.
Some of the things you need to and need not eat
Here are few “DO” and “DO NOT” eat items if you are really eager to get into the Cetosis stage as fast as possible:
- Meats- fish, lamb, beefs, eggs, poultry items
- Leafy Green Vegetables- spinach, lettuce
- Above the Ground Vegetables- broccoli, cauliflowers, cabbage
- High Fat Dairy- high fat cheese, butter, high fat thick cream
- Nuts and Seeds- macadamia nuts, walnuts, sunflower seeds
- Berries- raspberries, blueberries, blackberries and any other low glycaemic berries
- Sweeteners- stevia, monk fruits and any other low carbohydrate sweeteners.
- Other Fats- coconut oil, high fat salad dressing, saturated fat
Do not eat
- Grains- wheat, corn, cereal, rice
- Sugar- honey, agave, maple syrup
- Fruits- apples, bananas, oranges
- Tubers- potatoes, yams
- Starchy food items
- Nightshade vegetables- eggplants, tomato
- Root vegetables- onion, garlic, mushroom, squash
- Citrus fruits- lemon, oranges, lime zest
You need to keep it in mind that Ceto is always high in fat, moderate in protein and extremely low in carbohydrate. Your nutrition breakage should more or less be around fat-70%, proteins-25% and carbohydrates-5%. It is recommended that you can take 20-30gms of total carbohydrate per day. But lower you can keep your carbohydrate and glucose level the faster you get the overall desired result. Besides this, you also need to check the amount of cetone in your body by taking up ‘cetone blood or urine test on a regular basis.