Ketogenic Foods

The ketogenic diet requires specific foods.

A ketogenic diet is a low-carbohydrate diet that includes enough protein and a higher-than-average fat content, used both for weight loss and as an alternative remedy for children suffering from seizures. The diet should never be followed without a doctor's supervision, since side effects of a very high-fat, high-protein diet range from constipation to low blood sugar, high cholesterol, growth stunting in children, kidney stones, dizziness, weakness, a lack of mental clarity and fractures. Those who are on ketogenic diets for medical reasons should work with a doctor or registered dietitian to create a diet with an exact ratio of protein, carbohydrate and fat that still includes enough calories.

Bacon and Eggs

Conventional bacon and eggs are both high in fat with zero carbohydrates. Choose combinations of bacon and eggs that have the lowest amount of saturated fat and cholesterol possible, a move to keep blood cholesterol under control. Turkey bacon and eggs fried in vegetable oil would be appropriate, especially if the eggs are half whole eggs and half egg whites.

Nuts

Almonds, cashews, macadamia nuts, walnuts and other tree nuts are all very high in fat, with around 11 to 14 g of fat per ounce. Since the fat is unsaturated, it won't cause cholesterol problems. Evidence also suggests that constant nut consumption plays a role in decreasing appetite. Packed with fiber, vitamin E, folic acid, copper and magnesium, they also contain no carbohydrates and plenty of protein. An ideal ketogenic food, be sure to look for nuts that haven't been sweetened, as the sweetener will add carbohydrates unless it is a calorie-free artifical sweetener.

Non-Starchy Vegetables

Vegetables contain very small amounts of fat and protein, but are appropriate for those on a ketogenic diet because of their low carbohydrate content. The University Hospital in Newark, N.J., classifies them as "unrestricted" foods for seizure patients, and mentions some choices as broccoli, carrots, lettuce and spinach. Any salad greens are appropriate, as are plenty of non-sweet vegetables like onions, turnips, peppers, brussel sprouts, asparagus and zucchini. On a ketogenic diet, avoid high-carbohydrate starchy vegetables like plantains, potatos, pumpkin, squash, corn and peas.

Seafood

Seafood is very rich in protein, and fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are especially good for those on a ketogenic diet. Much of the fat in seafood is composed of essential omega-3 fatty acids, great for heart and mental health. Although seafood is a superior choice to eating highly saturated fat from some other meat products, the American Heart Association recommends that pregnant and nursing woman should be careful to avoid eating shark, swordfish, king mackerel or tilefish because of their high mercury content.

References

• Epilepsy Foundation: Treatment Options: Ketogenic Diet
• HolisticOnline.com: Ketones, Ketosis, and Ketogenic Diets
• The American Journal of Clinical Nutrition: Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum
• Hannen Health Systems: Keto Diet
• The University Hospital: The Ketogenic Diet

Resources

• Diet Health Club: Low Carbohydrate Diet
• American Diabetes Association: Whole Grain Foods
• American Heart Association: Fish and Omega-3 Fatty Acids