The ketogenic diet is a diet plan which some people use for health reasons, while others follow it for slimming benefits. The low-carb, high-fat method sends the body into ketosis. This is a metabolic process, which sees your body burning fat rather than energy. However, some slimmers have reported side effects after going on the diet which includes headache, weakness, constipation, and nausea.
What carbs can you eat on the Keto diet?
This is a low-carb high-fat (LCHF) diet plan which means that reducing the amount of carbohydrates you consume each day is a likely prospect for those choosing to follow the plan.
Foods which are popular on the Keto diet include seafood, meat and poultry, avocados, and cheese.
Eggs, nuts, and seeds may also be common choices for those on the diet plan.
However, that’s not to say that carbohydrates are completely restricted.
The book The Keto Cure, which is written by Professor Jürgen Vormann with Nico Stanitzok, explains some carbohydrate sources to consider if you want to inject some carbs into your life while on a LCHF diet.
Fruit
While some fruits are known to have a relatively high sugar content, some fruits are suitable to eat on the diet plan.
Dr Vormann explains: “Fruit contain important vitamins and minerals that are essential on a LCHF diet.
“They also provide us with other health substances such as antioxidants.”
So, what fruit can you eat? The book recommends “strongly coloured varieties” such as berries, papaya, or apricots.
It goes on to advise that the sweeter the fruit, the less suitable it will be on the LCHF diet plan.
Older apple and pear varieties, quinces, and citrus fruits such as grapefruits and lemons particularly stand out as more appropriate choices for this diet plan.
Pulses
If you’re looking to source high-quality protein, then Dr Vormann suggests tucking into peas and beans.
These options are lower in carbohydrates as opposed to other pulses such as lentils and chickpeas.
Alternative flours
Nut flour has become more and more of a kitchen staple for many people, and it could be one to stock up on while on the Keto diet.
That’s because these alternatives can serve to replace carbohydrate-rich foods.
In addition to almond flour, Dr Vormann recommends nut flours such as ground linseed, pumpkin seeds, or pine nuts.
Vegetables
“The daily quantity of carbohydrates should be derived predominantly from vegetables,” Dr Vormann said.
This means that foods such as cabbage, green salad, cucumbers, spinach, tomatoes, asparagus, broccoli, aubergines, courgettes, peppers, onions, and mushrooms may be tucked into.
Avocados and olives also stand out for their high fat content.
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The Keto Cure by Professor Jürgen Vormann with Nico Stanitzok will be published by Modern Books on April 25 2019, available in hardback for £14.99.