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togenic diet. While I was having instructions from a lifestyle-modifier, I was wondering — how would I survive if I stopped eating all the tasty foods. I thought life would be so tasteless and boring.</p><p id="f9c1">I believe many of you think the same as me. The interesting thing is I started this ketogenic diet along with my mother as she has a comparatively fatty liver and having trouble with it.</p><p id="e223">My mother said she would die if she stopped eating rice and all the other things she was told to avoid. As rice is our staple food, we cannot think of not having it. Anyway, my mother didn’t eat rice for more than 30 days, and she is still okay, living a healthy life. Hahaha.</p><p id="a90a">So, for those worrying too much, I would say give it a try for at least one month, and you will see the result. Okay, now let’s see what foods we are allowed to eat in a ketogenic diet.</p><figure id="cc60"><img src="https://cdn-images-1.readmedium.com/v2/resize:fit:800/1*g6YnDO0Lepi6fk0Qzhp_GA.jpeg"><figcaption>Image by <a href="https://pixabay.com/users/divily-110719/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=2931846">Divily</a> from <a href="https://pixabay.com/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=2931846">Pixabay</a></figcaption></figure><h1 id="c226">What Foods to Eat in a Ketogenic Diet?</h1><p id="2076">A ketogenic diet typically limits carbs to 20 to 50 grams per day. It’s not at all challenging for you because there are many nutritious and delicious foods for you to eat.</p><p id="03e1">Remember the names of the following keto-friendly foods and take them adequately to have a healthy body.</p><h2 id="ca0c">Extra-Virgin Olive Oil</h2><p id="0961">It’s the first thing to consider. Change your cooking oil. It’s highly advised that you should use the best cooking oil available.</p><p id="b51a">Extra-virgin olive oil is the best cooking oil to use as it is the least processed form of olive oil. For this, it retains its natural antioxidants and vitamins, which are often lost during processing.</p><h2 id="979c">Low-Carbs Vegetables</h2><p id="ae03">You can eat low-carb vegetables like cauliflower, asparagus, avocado, broccoli, zucchini, cabbage, cucumber, eggplant, green beans, kale, lettuce, olives, peppers, tomatoes, spinach, and mushrooms.</p><p id="4557">In my case, I replaced my staple food rice with vegetables. At first, it felt a little awkward but after a few days, I was used to it.</p><h2 id="085f">Meat, Poultry & Eggs</h2><p id="5d78">When you are on a ketogenic diet, you must take meat very frequently because they contain no carbs and are rich in B vitamins and different necessary minerals. Meat and poultry are the things from which you get high-quality protein. You can take one or two eggs a day as well.</p><p id="bb64">I love meat especially, beef, mutton, chicken, and duck. Two pieces of meat and a bowl of vegetables are always present in my dinner.</p><h2 id="5283">Seafood & Fish</h2><p id="b9be">Fish and seafood are rich in vitamins and potassium, and they are mostly carbs free. You can eat salmon, Mahi-Mahi, Flounder, Bay Scallops, and more. It’s said that salmon is amongst the best seafood on a keto diet. It’s full of heart-healthy omega-3 fatty acids and a good source of vitamin D.</p><p id="1e61">Anyway, you can eat shellfish, including shrimp, clam, oyster, octopus, squid, and lobster as well.</p><h2 id="8557">Cheese, Butter & Creams</h2><p id="9885">You can have cheese, butter, and creams when you

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are on a ketogenic diet. Most of the cheeses are low in carbs and high in fat. Moreover, eating cheese regularly reduces the loss of muscle mass and strength that occurs with aging.</p><p id="f83c">You can choose your cheeses from blue cheese, camembert, brie, cheddar, feta, chevre, cottage cheese, cream cheese, goat cheese, halloumi, romano, swiss, manchego, parmesan, etc.</p><p id="2e81">Butter and creams also possess good fat, and you may include them in your ketogenic diet.</p><h2 id="2c85">Nuts & Seeds</h2><p id="a280">Nuts and seeds are low-carbs and high fat, therefore, healthy to eat on a keto diet. Based on your preference, you can eat almonds, cashews, Brazil nuts, walnuts, pecans, sesame seeds, pumpkin seeds, etc.</p><p id="fa27">I like the cashews and almonds like crazy.</p><h2 id="c95e">Keto-Friendly Fruits</h2><p id="9ab4">There are some fruits you can eat while you are on a ketogenic diet. The fruits that are low in carbs and fit into your keto diet are avocados, watermelon, strawberries, raspberries, lemons, tomato, peaches, cantaloupe, and star fruit.</p><p id="3b75">So, you are not ignoring all fruits, you are just choosing the right ones for your keto diet.</p><h2 id="e133">Unsweetened Coffee and Tea</h2><p id="0440">Tea and coffee contain <a href="https://www.healthline.com/nutrition/how-much-caffeine-in-coffee">caffeine</a>, which increases your metabolism and improve your physical performance, alertness, and mood. Most of all, they are carb-free drinks.</p><p id="c1fe">But while having tea or coffee, you must make sure that you are having it unsweetened. Only then it will boost your metabolic rate, as well as physical and mental performance, and at the same time reduce your risk for diabetes.</p><h1 id="134f">My Ketogenic Diet Chart</h1><p id="cd52">In my case, I followed the advice of one of the renowned lifestyle modifiers in our country named Dr. Zahangir Kabir. My daily diet chart was like the following —</p><h2 id="d77f">Morning</h2><p id="6566">09.00 am — Bullet coffee (coffee+butter+coconut oil) 11.00 am — Two Eggs (fried with butter), some cashews</p><h2 id="89be">Lunch</h2><p id="a4e1">02.00 pm — Vegetable (cooked with extra-virgin olive oil), 02 pieces of meat</p><p id="9b55">Before one hour of having lunch, I used to take one glass of water with one tablespoon of apple cider vinegar with the mother.</p><h2 id="02c5">Evening</h2><p id="d776">05.00 pm — Fruits (strawberries, watermelon, or star fruit)</p><h2 id="fce4">Dinner</h2><p id="30e6">10.00 pm — Vegetables, Meat, Fish (1/2 pieces)</p><p id="8eb8">Moreover, it’s necessary to go to bed early and wake up early in the morning as well. And walking or having free-hand exercise is crucial to have a functional and fit body while you are on your ketogenic diet.</p><h1 id="d946">Final Thoughts</h1><p id="c896">The ketogenic diet is not all about losing weight. It’s more like having a balanced lifestyle and a healthy body. I did it experimentally for only thirty days, and it was rewarding in the end. I have lost 12 pounds and become more energetic and productive than before.</p><p id="9436">If you are quite unorganized with your eating habits, you must give the keto diet a try to improve your eating habits, therefore, lifestyle.</p><p id="3d6f">In this post, I’ve given you a brief idea about what you should eat and what not while you are on your keto diet. So, make up your mind and <b>consult your nutritionist or lifestyle modifier</b> and start the keto diet to get better health.</p><p id="1f30"><b><i>Thank you for reading.</i></b></p></article></body>

What Foods to Eat in a Ketogenic Diet

Ketogenic Diet: A good way to lose weight and be healthy

In my country, Bangladesh, Ketogenic Diet has become a buzzword for people living in towns and cities. Due to the pandemic situation for almost a year, urban people are now more cautious about their health and lifestyle more than ever. They are trying to get organic foods, do regular exercise, and shift their habits to be fit and healthy.

Nowadays, to become physically fit with a better lifestyle, a huge number of people have introduced the ketogenic diet in their eating habits and are losing weight or getting in shape.

I myself have tried the ketogenic diet for a month and managed to reduce my weight by at least 12 pounds. Yes, I know it’s not at all a remarkable achievement. But what I am trying to say that the ketogenic diet made me feel more energetic than ever. I feel more productive and physically fit through the day. Weight loss was just a bonus.

I think most of you are quite familiar with the ketogenic diet. But if not, then this post is for you. Here, I will tell you what the ketogenic diet is and how you may change your eating habits and be more healthy and energetic than ever.

What Is a Ketogenic Diet?

Well, the ketogenic diet or keto diet a high-fat, adequate-protein, low-carbohydrate diet. It tells you to lower your carbohydrate intake and replace it with good fat.

The purpose of having a ketogenic diet is to produce ketone bodies out of fat and using them for energy instead of carbs. The process is called ketosis. Anyway, simply put, a ketogenic diet is a very low carb, high-fat diet.

Isn’t it quite interesting that you are eating high-fat foods to burn your body fat?

Foods to Avoid in a Ketogenic Diet

When you are on a ketogenic diet, you must avoid high in carbs foods. That means any food that contains a huge amount of carbohydrates is not for you. No matter how appealing the food may be- you need to avoid the temptation to have it.

For your convenience, here I am giving you a small list of the foods that you should avoid when you are on a ketogenic diet.

Grains or Starches Wheat-based products, rice, pasta, cereal, etc.

Beans Peas, kidney beans, lentils, chickpeas, etc.

Sugary Foods Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

Fruits All fruit, especially the ones that tasted sweet. Because it contains sugar.

Root Vegetables & Tubers Potatoes, sweet potatoes, carrots, parsnips, etc.

Moreover, you must avoid low-fat mayonnaise, condiments, ketchup, barbecue sauce, teriyaki sauce, processed vegetable oils, alcohols, puddings, sweeteners, desserts, etc.

All the tasty things we like eating every day are banned in the ketogenic diet. While I was having instructions from a lifestyle-modifier, I was wondering — how would I survive if I stopped eating all the tasty foods. I thought life would be so tasteless and boring.

I believe many of you think the same as me. The interesting thing is I started this ketogenic diet along with my mother as she has a comparatively fatty liver and having trouble with it.

My mother said she would die if she stopped eating rice and all the other things she was told to avoid. As rice is our staple food, we cannot think of not having it. Anyway, my mother didn’t eat rice for more than 30 days, and she is still okay, living a healthy life. Hahaha.

So, for those worrying too much, I would say give it a try for at least one month, and you will see the result. Okay, now let’s see what foods we are allowed to eat in a ketogenic diet.

What Foods to Eat in a Ketogenic Diet?

A ketogenic diet typically limits carbs to 20 to 50 grams per day. It’s not at all challenging for you because there are many nutritious and delicious foods for you to eat.

Remember the names of the following keto-friendly foods and take them adequately to have a healthy body.

Extra-Virgin Olive Oil

It’s the first thing to consider. Change your cooking oil. It’s highly advised that you should use the best cooking oil available.

Extra-virgin olive oil is the best cooking oil to use as it is the least processed form of olive oil. For this, it retains its natural antioxidants and vitamins, which are often lost during processing.

Low-Carbs Vegetables

You can eat low-carb vegetables like cauliflower, asparagus, avocado, broccoli, zucchini, cabbage, cucumber, eggplant, green beans, kale, lettuce, olives, peppers, tomatoes, spinach, and mushrooms.

In my case, I replaced my staple food rice with vegetables. At first, it felt a little awkward but after a few days, I was used to it.

Meat, Poultry & Eggs

When you are on a ketogenic diet, you must take meat very frequently because they contain no carbs and are rich in B vitamins and different necessary minerals. Meat and poultry are the things from which you get high-quality protein. You can take one or two eggs a day as well.

I love meat especially, beef, mutton, chicken, and duck. Two pieces of meat and a bowl of vegetables are always present in my dinner.

Seafood & Fish

Fish and seafood are rich in vitamins and potassium, and they are mostly carbs free. You can eat salmon, Mahi-Mahi, Flounder, Bay Scallops, and more. It’s said that salmon is amongst the best seafood on a keto diet. It’s full of heart-healthy omega-3 fatty acids and a good source of vitamin D.

Anyway, you can eat shellfish, including shrimp, clam, oyster, octopus, squid, and lobster as well.

Cheese, Butter & Creams

You can have cheese, butter, and creams when you are on a ketogenic diet. Most of the cheeses are low in carbs and high in fat. Moreover, eating cheese regularly reduces the loss of muscle mass and strength that occurs with aging.

You can choose your cheeses from blue cheese, camembert, brie, cheddar, feta, chevre, cottage cheese, cream cheese, goat cheese, halloumi, romano, swiss, manchego, parmesan, etc.

Butter and creams also possess good fat, and you may include them in your ketogenic diet.

Nuts & Seeds

Nuts and seeds are low-carbs and high fat, therefore, healthy to eat on a keto diet. Based on your preference, you can eat almonds, cashews, Brazil nuts, walnuts, pecans, sesame seeds, pumpkin seeds, etc.

I like the cashews and almonds like crazy.

Keto-Friendly Fruits

There are some fruits you can eat while you are on a ketogenic diet. The fruits that are low in carbs and fit into your keto diet are avocados, watermelon, strawberries, raspberries, lemons, tomato, peaches, cantaloupe, and star fruit.

So, you are not ignoring all fruits, you are just choosing the right ones for your keto diet.

Unsweetened Coffee and Tea

Tea and coffee contain caffeine, which increases your metabolism and improve your physical performance, alertness, and mood. Most of all, they are carb-free drinks.

But while having tea or coffee, you must make sure that you are having it unsweetened. Only then it will boost your metabolic rate, as well as physical and mental performance, and at the same time reduce your risk for diabetes.

My Ketogenic Diet Chart

In my case, I followed the advice of one of the renowned lifestyle modifiers in our country named Dr. Zahangir Kabir. My daily diet chart was like the following —

Morning

09.00 am — Bullet coffee (coffee+butter+coconut oil) 11.00 am — Two Eggs (fried with butter), some cashews

Lunch

02.00 pm — Vegetable (cooked with extra-virgin olive oil), 02 pieces of meat

Before one hour of having lunch, I used to take one glass of water with one tablespoon of apple cider vinegar with the mother.

Evening

05.00 pm — Fruits (strawberries, watermelon, or star fruit)

Dinner

10.00 pm — Vegetables, Meat, Fish (1/2 pieces)

Moreover, it’s necessary to go to bed early and wake up early in the morning as well. And walking or having free-hand exercise is crucial to have a functional and fit body while you are on your ketogenic diet.

Final Thoughts

The ketogenic diet is not all about losing weight. It’s more like having a balanced lifestyle and a healthy body. I did it experimentally for only thirty days, and it was rewarding in the end. I have lost 12 pounds and become more energetic and productive than before.

If you are quite unorganized with your eating habits, you must give the keto diet a try to improve your eating habits, therefore, lifestyle.

In this post, I’ve given you a brief idea about what you should eat and what not while you are on your keto diet. So, make up your mind and consult your nutritionist or lifestyle modifier and start the keto diet to get better health.

Thank you for reading.