Keto Food Delivery: Convenient, Healthy, And Tasty?

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy. While the keto diet has been used to reduce the frequency of epileptic seizures in children, it has also been tried for weight loss and is advertised as a weight-loss wonder. However, it is best to make this only a short-term dietary change to jump-start weight reduction. The keto diet is extremely restrictive and may not be suitable for everyone. It also has several side effects, such as the keto flu, which includes symptoms like constipation, fatigue, headaches, and an upset stomach.

Keto diet food groups

The keto diet is a high-fat, low-carb, and moderate-protein diet. It is designed to force the body to burn fat for fuel, instead of carbohydrates. The body achieves a state of ketosis when it breaks down fat in the liver, producing ketones, which are then used to fuel the body.

Fats and Oils

Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil. Monounsaturated fats include olive, avocado, and macadamia nut oils. Polyunsaturated fats from animal protein and fatty fish are great, but processed polyunsaturated fats in "heart-healthy" margarine spreads are bad for you. Trans fats, such as those found in margarine, are processed fats that should be avoided entirely.

Protein

Try to stick with organic, pasture-raised, and grass-fed meat where possible. Most meats don't have added sugar, so they can be consumed in moderate quantities. Remember that too much protein on a ketogenic diet can lead to lower levels of ketone production and increased glucose production.

Vegetables

Fresh or frozen vegetables are fine. Stick with above-ground vegetables and lean toward leafy/green items. Vegetables to avoid include potatoes, sweet potatoes, onions, and certain winter squashes.

Dairy

Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs. Plain Greek yogurt and cottage cheese are good options.

Nuts and Seeds

Nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds.

Beverages

Stick to mostly water. You can flavour it with stevia-based flavourings or lemon/lime juice. Unsweetened coffee and tea are also good options.

Fruits

Fruits to include are avocados, blackberries, raspberries, and lemons. Berries, particularly raspberries and strawberries, are low in carbs and high in fibre. While blackberries and blueberries are lower in carbs than some other fruits, they may not fit into strict keto diets.

What is ketosis?

Ketosis is a metabolic state in which the body burns fat for energy instead of glucose. Typically, the body uses blood sugar (glucose) as its key energy source, which it gets from eating carbohydrates (carbs). When the body does not have enough glucose for energy, it burns stored fats instead, producing a compound called ketones, which the body and brain use for energy. Ketosis can be achieved by following a low-carb, high-protein, and high-fat diet, also known as a ketogenic or "keto" diet.

The keto diet typically limits carbs to 20-50 grams per day. It is high in fat, with about 70% to 80% of calories coming from fats. Protein makes up about 10% to 20% of the diet, while carbohydrates are restricted to 5% to 10%. The keto diet includes foods such as nuts, seeds, avocados, tofu, olive oil, eggs, lean meats, and leafy greens.

Ketosis can have several benefits, including weight loss, increased energy, and the treatment of chronic illnesses. It has been shown to help manage or prevent seizures in children with epilepsy and may also have potential benefits for adults with epilepsy. The keto diet may also help lower the risk of heart disease and type 2 diabetes, and improve neurological conditions such as Alzheimer's disease and autism.

However, there are also some side effects and risks associated with ketosis and the keto diet. One of the most common side effects is "keto flu," which includes symptoms such as an upset stomach, headache, and fatigue. Other side effects may include bad breath, constipation, and high cholesterol. The keto diet is also high in saturated fat, which has been linked to an increased risk of heart disease. It can also lead to nutrient deficiencies, liver problems, kidney problems, and fuzzy thinking or mood swings.

Overall, ketosis is a metabolic state that can be achieved through the keto diet, which has potential benefits for weight loss, increased energy, and the treatment of certain chronic illnesses. However, it is important to be aware of the possible side effects and risks associated with this diet and to consult with a healthcare professional before starting any new diet.

Keto-friendly foods

A keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Seafood

Seafood like salmon and sardines are rich in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity. Most seafood is carb-free and is a good source of protein and essential vitamins and minerals like B12, iron, selenium, zinc, and vitamin D.

Meat and Poultry

Meat and poultry products are common staples for low-carb diets like the keto diet. They are an important energy source and tend to be high in vitamins and minerals like B12 and iron. When following a keto diet, you can eat both lean and fatty cuts of meat and poultry, such as skin-on chicken breasts and ground beef.

Eggs

Eggs are an excellent choice for people following the keto diet as they are very low in carbs and high in protein and healthy fats. Whole eggs are the best choice as egg yolks are concentrated in vitamins and minerals.

Dairy Products

Dairy products are a good source of calcium, a mineral that is essential for skeletal and heart health. Choose unsweetened, higher-fat dairy products like whole milk yogurt and cheeses to reduce your carb intake and maintain a keto-friendly macronutrient ratio.

Non-Starchy Vegetables

Non-starchy vegetables are low in carbs and high in fiber, which is important for digestive health. Examples include artichokes, asparagus, mushrooms, and collard greens.

Fruits

While most fruits are high in carbs, you can enjoy a few low-carb, high-fiber options on a keto diet, such as avocados, coconut, and blackberries.

Nuts and Seeds

Nuts and seeds are generally low in carbs yet high in fiber, vitamins, and minerals like calcium and magnesium. Examples include chia seeds, pecans, hemp seeds, and macadamia nuts.

Healthy Oils

Olive oil and coconut oil are the two oils recommended on the keto diet. They are high in healthy fats and can help increase ketone production.

Foods to avoid on keto

The keto diet is a high-fat, low-carb, and moderate-protein diet. The aim is to put the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.

Grains and Starches

Grains and starchy foods like wheat, rice, corn, and oats are rich in carbohydrates. These foods can impact blood sugar levels and prevent the body from entering ketosis.

Sugary Foods and Sweets

Candies, pastries, and sugary drinks cause a quick rise in insulin levels, which hinders fat burning and encourages fat storage. This makes it difficult to achieve and maintain ketosis.

High-Carb Fruits

While fruits provide essential vitamins and antioxidants, some have a high carbohydrate content. Bananas, grapes, and mangoes, for example, are not recommended for the keto diet due to their high sugar content.

Starchy Vegetables

Starchy vegetables such as potatoes, yams, and corn should be restricted on the keto diet.

Legumes and Beans

Despite being a good source of protein and fiber, legumes and beans contain a considerable amount of carbohydrates. Lentils, chickpeas, and black beans can interrupt ketosis and cause fluctuations in blood sugar levels.

Processed Foods with Hidden Carbs

Processed foods often contain concealed sugars and carbohydrates, which can impede keto progress. Chips, pre-packaged snacks, and convenience meals may appear low in carbs but often contain covert sugar and starch sources.

Alcohol and Cocktails

Alcohol presents a challenge when following the keto diet. While some alcoholic beverages contain minimal carbs, the body prioritizes metabolizing alcohol over fats, which can delay or halt ketosis. Cocktails mixed with sugary syrups or sodas can result in a significant intake of carbs.

High-Carb Sauces and Condiments

Many condiments and seasonings contain sugars and starches that can quickly add up and disrupt ketosis. Examples include ketchup, BBQ sauce, and sweet dressings.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils, which often contain trans fats, can negatively impact heart health and contribute to inflammation. While there is no direct link between trans fats and ketosis, it is better to avoid them to promote overall health while on the keto diet.

Low-Fat and Diet Products

Low-fat and diet items often include extra sugars and artificial sweeteners to make up for the lack of fat. These products can impede keto progress by raising carbohydrate intake.

Side effects of keto

The keto diet is a high-fat, moderate-protein and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food.

While the keto diet has been used to treat epilepsy and is effective in reducing seizure frequency in individuals with drug-resistant epilepsy, it also has several side effects.

Side Effects of the Keto Diet

Keto Flu

When the body transitions into ketosis, it can result in what is known as the "keto flu", which is characterised by brain fog, headaches, nausea and fatigue. This is caused by plummeting electrolyte levels as the kidneys flush out excess water. However, this is typically temporary and can be mitigated by increasing fluid and electrolyte intake.

Bad Breath

One of the ketone bodies produced during ketosis is acetone, which is released from the body through exhalation, sweating and urination. This can result in bad breath, a metallic taste in the mouth, and can even be detected in sweat.

Hair Loss

Hair loss can occur on the keto diet due to calorie restriction, weight loss, vitamin and mineral deficiencies, and shifts in the microbiome due to the restrictive and high-fat nature of the diet.

Constipation

The keto diet is low in fibrous foods like grains and legumes, and it can be difficult to get enough fibre from other sources. This can lead to constipation, which is a common issue for people on the keto diet.

Diarrhea

Consuming too much Medium-Chain Triglycerides (MCT) oil, which is popular among keto dieters, can overload the kidneys and lead to diarrhea.

Weight Regain

The initial weight loss on the keto diet is often water weight, as the body stores every gram of carbohydrate with about 4 grams of water. Therefore, when there is a jump in carb consumption, it can result in weight gain.

Dehydration

Dehydration is a possible early side effect of the keto diet due to water loss before fat loss.

Gastrointestinal Issues

Common gastrointestinal issues associated with the keto diet include constipation, diarrhea, nausea, and vomiting. Diarrhea may be more frequent due to the body's difficulty in absorbing the high-fat content of the diet.

Nutrient Deficiency

The keto diet restricts many fruits and vegetables, which can lead to a lower intake of important vitamins and minerals such as folate, thiamin, vitamins A, B6, B12, C, E, and K.

Kidney Stones

The keto diet's focus on animal-based and high-fat foods can lead to the formation of kidney stones. For those with existing kidney disease, the keto diet can worsen long-term kidney damage and metabolic acidosis.

Reduced Athletic Performance

Research has shown that participants performed worse on high-intensity cycling and running tasks after being on a ketogenic diet for four days compared to those on a high-carb diet.

Fuzzy Thinking and Mood Swings

Low-carb diets like keto may cause confusion and irritability as the brain functions best when using sugar from healthy carbohydrates as its energy source.

Increased Cholesterol Levels

The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to an increased risk of heart disease.

Liver Problems

The high-fat content of the keto diet can put a strain on the liver, potentially worsening any existing liver conditions.

Kidney Problems

The kidneys help metabolise protein, and the high protein content of the keto diet may overload them.

It is important to note that the keto diet is not suitable for everyone, and it is recommended to consult a doctor and a registered dietitian before attempting this diet.

Frequently asked questions