quais as frutas que pode comer na dieta cetogenica O que e dieta cetogênica

Starting a new diet can be challenging, but it is even more difficult to find one that suits your needs and lifestyle. The ketogenic diet has gained popularity in recent years due to its potential health benefits and weight loss results. In this post, we will discuss all you need to know about the ketogenic or keto diet, including what it is, how to follow it, the recommended foods and a sample meal plan. What is the ketogenic diet? The ketogenic diet is a low-carb, high-fat diet similar to the Atkins and low-carb diets. It involves drastically reducing your carbohydrate intake and replacing it with healthy fats to put your body into a metabolic state known as ketosis. When you reach ketosis, your body becomes efficient at burning fat for energy instead of glucose. How to follow the ketogenic diet? The standard ketogenic diet involves consuming 70-80% of your daily calories from healthy fats, 20% from protein and 5-10% from carbohydrates. Most people following a keto diet aim to consume no more than 50 grams of carbs per day. This may seem like a lot, but a single slice of bread or a small bowl of pasta can easily put you over this limit. Recommended foods on the ketogenic diet The following foods are typically included in a ketogenic diet: 1. Meat and poultry: Beef, chicken, turkey, pork, and lamb. 2. Fatty fish: Salmon, tuna, trout and mackerel. 3. Non-starchy vegetables: Leafy greens, broccoli, cauliflower, zucchini, bell peppers and mushrooms. 4. Full-fat dairy: Cheese, butter, cream, and yogurt. 5. Healthy fats: Avocado, olive oil, coconut oil, nuts, and seeds. 6. Low-carb sweeteners: Stevia, monk fruit, and erythritol. Foods to avoid on the ketogenic diet The following foods should be avoided or consumed in small amounts: 1. Sugar: This includes processed sugars, sweets, candies, and sugary drinks. 2. Grains: Bread, rice, pasta, and cereal. 3. Starchy vegetables: Potatoes, sweet potatoes, and corn. 4. Fruit: Although fruit is generally healthy, it contains natural sugars, which can interfere with ketosis. 5. Trans fats: Found in processed foods, fried foods, and baked goods. Sample meal plan for the ketogenic diet Here’s a sample meal plan for one day on a ketogenic diet: Breakfast: Avocado and egg sandwich with gluten-free bread. Lunch: Cobb salad with chicken, bacon, avocado, and blue cheese dressing. Snack: One ounce of mixed nuts. Dinner: Grilled salmon with roasted broccoli and cauliflower. Dessert: Low-carb chocolate mousse made with coconut cream and unsweetened cocoa powder. In conclusion, the ketogenic diet can be an effective way to burn fat, improve your health, and increase your energy levels. However, it is essential to work closely with your healthcare practitioner and follow the recommended guidelines to achieve the best results.

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