The Right Foods You Can Eat on a Ketogenic Diet for Weight Loss
One of the best ways to lose weight is to follow a ketogenic diet. A ketogenic diet shifts your body’s fuel source away from glucose, a sugar that can be made by our bodies or obtained from food, and fat, which should be consumed in large quantities. By eating this way, you will become what is known as “keto adapted”.
To get an idea of how much weight you might lose on this type of diet, we looked at two studies: one published in 2003 with six overweight women and another published in 2018 with 51 postmenopausal women. In both studies, women ate a ketogenic diet for 24 weeks.
The first study had the participants follow a diet of 30% protein, 30% fat, and 40% carbohydrate. In this study, participants lost an average of 12 pounds. The second study had the participants follow a diet of 15% protein, 59% fat, and 26% carbohydrate. In this study, participants lost an average of 16 pounds.
Remember that these studies used slightly different parameters but still had similar results. If you want to lose weight on this diet, here are some Wisdom Foods to include (and some foods to avoid).
Foods to include:
- Low-carb vegetables – any low-carb vegetable can be eaten on a ketogenic diet. Cauliflower, broccoli, and lettuce are all great examples of low-carb vegetables. These vegetables will help you get the fiber needed on such a restrictive diet. How much fiber you need depends on your age, sex, and your daily activity level, but most people need between 25-35 grams of fiber per day to maintain a healthy diet. Green peppers also provide you with a good amount of fiber as well as being high in vitamin C and other antioxidants. Other good choices include peppers, cucumbers, and zucchini.
- High-fat dairy – stick to the full-fat variety when it comes to dairy. Whole fat cheeses such as cheddar, mozzarella, and colby are all great options. Cottage cheese can also be eaten in small amounts to add variety to your diet. While you should avoid overeating full fat dairy on a ketogenic diet, it can help you get enough of the other nutrients that you need from dairy products.
Foods to avoid:
- Low-carb fruits when on a keto diet – fruits such as berries, apples, and bananas should be avoided because they aren’t very low-carb. They are also high in carbohydrates and sugar, which can cause your body to store fat. If you want to eat fruit on a ketogenic diet, then stick to the berries, apples, and bananas.
- High-carb vegetables – vegetables such as potatoes, corn, carrots, and even the common kale should be avoided on a ketogenic diet. Vegetables will help you get fiber, but those fiber sources have been stripped away from the vegetable, cutting their carb count significantly. Therefore, once again, it is best to avoid them by sticking with low-carb foods instead.