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The Basic Ketogenic Diet and How to Eat Out

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Ketogenic diets have become incredibly popular because of the variety of health benefits that they offer. The concept is simple--to adjust your macronutrient intake so that you are eating approximately five percent of your daily calorie intake from carbohydrates (approximately 50g or less per day not including fibre), 70-80 percent from good quality fats, and 20-30 percent from protein. Evidence suggests that a low-carb Ketogenic diet could help to combat various diseases, increase energy levels and alertness and encourage a greater percentage of fat loss from the abdomen. 

Firm favourites of ketogenic dieters include foods such as eggs because of their array of micronutrients, good quality saturated fats and complete proteins. Coconut oil is also something that is heavily promoted, as it can be used for cooking as a healthy alternative to other oils, but also added to coffee to create a high-energy drink. The type of saturated fat within coconut oil is quickly used by the body and makes for a perfect addition to a pre-workout drink and is less likely to be stored as fat. Cream, olive oil, nuts and fatty meats such as beef and lamb are also popular choices.

Vegetables, despite their carb content are certainly not discouraged, however certain vegetables and fruits are more preferable than others. In essence if it's leafy and green then it's good to eat. Vegetables such as broccoli, spinach, kale and lettuce are perfect, whereas tomatoes and carrots should be eaten in moderation, due to their natural sugar content. A lot of berries are surprisingly low in sugar as well, such as raspberries and strawberries and can make for a tasty treat along with some Turkish yoghurt and mixed seeds. 

However, like with any diet it can be difficult to know what you can or cannot eat when dining out. Going to a seafood restaurant makes things a lot easier as seafood generally provides high quality protein and an abundance of healthy fats; particularly fish like salmon. Ordering grilled or barbecued fish with a green salad is a great place to start. Steak restaurants are also brilliant places to eat, again because of the fat and protein within the meat and the low carb count. Just be sure to swap the baked potato for a helping of steamed broccoli and a side salad, and if you get any sauces just ask to see whether they have added any flour incorporated. A lot of restaurants allow you to look at the calorie content and even the macronutrients of each dish, making the whole process a lot easier. For more information, contact a restaurant such as Maisie's Seafood & Steakhouse.


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