what condiments can you have on keto diet

Posted by Wen Dan Jiang on

What Condiments Can You Have On The Keto Diet? - What Condiments Are Keto Friendly?

If you want to do a keto diet, you may have this question that what condiments can you have on a keto diet? You will be glad to hear that you can consume plenty of condiments. Following table will help you decide which one to eat and how much.1

Condiments

Quantity

Calories

Salt

1 tsp

0

Black pepper

1 tsp

7

Mustard Sauce

1 tsp

5

Soy Sauce

1 Tbsp

16

Mayonnaise

1 Tbsp

100

Unsweetened Ketchup

1 Tbsp 

10

Ranch Dressing

1 Tbsp 

85

Sugar-Free Steak Sauce

1 Tbsp 

10

Sugar-Free BBQ Sauce

1 Tbsp 

7.5

Hot Sauce

1 tsp

0

Marinara Sauce

 1/2 cup

75

But do you know what the right way of consuming these condiments is? What other things you must know about the ketogenic diet or in short keto diet?

Let’s know what the hype is all about.

1. What Is Keto Diet?

The ketogenic or keto diet is intentionally awakening the ketosis process in the body by taking extremely low carbohydrates, adequate-protein, and high-fat diet.

Ketosis is a process in which body fat is converted to ketone to provide energy in the absence of carbohydrates. By activating ketosis, the body burns fats very rapidly. 2, 3

2. History of Keto-Diet

Keto diet was originally developed to replace fasting therapy for epileptic patients. Most of the epileptic patients were able to control their seizures by using this diet.4

Keto diet has proven to be beneficial in the management of diabetes, Alzheimer's disease, and cancer. 5, 6

3. Keto Diet and Weight Reduction- Benefits Of Keto Diet in the Weight Reduction

Keto diet is more effective than a low-calorie diet in weight reduction.7, 8 

Infract one study concluded that it was 2.2 times more potent in losing weight when compared to a calorie-restricted diet group.

Therefore, there is no need to exhausting yourself counting calories and starving. Moreover, you always have that fullness effect so no forcefully stopping your hand towards that edible. 9, 10

4. What Are the Types of Keto Diet?-?

The types of the keto diet are;

  • The standard ketogenic diet (SKD): low-carbohydrates, adequate-protein, and high-fat diet. It consists of 75% fat, 20% protein, and 5% carbohydrates.
  • High Protein keto diet: The only difference with SKD is it has more protein content i.e. 60% fat, 35% protein, and 5% carbohydrates.
  • The targeted ketogenic diet (TKD): It is the SKD but you have the freedom to consume carbohydrates the day you do exercise.
  • The cyclical ketogenic diet (CKD): A standard SKD for 5 days then having high carbohydrates for 2 days.

5. What To Eat In the Keto Diet, What Not To?

The following table summarizes what to eat and what should be avoided.11

What to Eat

What to Avoid

  • Eggs style='color:#000000;font-weight:400;text-decoration:none;vertical-align:baseline;font-size:14pt;font-family:"Times New Roman";font-style:normal'>: Omega 3 whole eggs
  • Cheese :Unprocessed, Cheddar or Mozilla
  • Healthy Oils : Avocado Oils, Extra Virgin Olive Oil, Coconut oil
  • Avocados
  • Condiments
  • Meat: Red Meat
  • Fish: Trout, Tuna, Salmon  
  • Sugars: Cake, Ice-cream, Carbonated drinks
  • Fruits: Except Strawberries
  • Root Vegetables : Potato etc
  • Grains: Rice, noodles etc
  • Alcohol
  • Beans: Kidney beans, Peas etc
  • Sugar Containing Condiments
  • Unhealthy fats: Vegetable fats etc

6. Take-Home Message

Initially developed for therapeutic purposes, the keto diet is now more involved in weight reduction regimes. More and more people are opting for it instead of a low- calorie diet to achieve their reduced weight goals. The weight reduction effect of the keto diet is 2.2 times more than the calorie deficit diet.

High fat, low carbohydrates keto-diet initiates a process of ketosis in the body that burns the body fat faster than any diet plan. Additionally, it provides a filling effect so you don’t have to count every calorie.

There are various choices of foods available that can be consumed. Luckily, there are many condiments available that you can consume while on keto-diet to make your food finger-licking good.

What’s the best type of keto diet for you depends on your body and your targets. There are a bunch of keto plans developed for your body adaptability. Best is that you consult with an expert dietician or a certified gym trainer.

References

  1. The Best Keto-Friendly Condiments-https://hip2keto.com/recipes/best-keto-friendly-condiments/
  2. Freeman JM, Kossoff EH, Hartman AL. The ketogenic diet: one decade later. Pediatrics. 2007;119(3):535-543. doi:10.1542/peds.2006-2447
  3. Westman EC, Mavropoulos J, Yancy WS, Volek JS. A review of low-carbohydrate ketogenic diets. Curr Atheroscler Rep. 2003;5(6):476-483. doi:10.1007/s11883-003-0038-6
  4. Wheless, James W. "History and origin of the ketogenic diet." Epilepsy and the ketogenic diet. Humana Press, Totowa, NJ, 2004. 31-50.
  5. Westman, Eric C et al. “The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus.” Nutrition & metabolism vol. 5 36. 19 Dec. 2008, doi:10.1186/1743-7075-5-36
  6. Zhou, Weihua et al. “The calorically restricted ketogenic diet, an effective alternative therapy for malignant brain cancer.” Nutrition & metabolism vol. 4 5. 21 Feb. 2007, doi:10.1186/1743-7075-4-5
  7. Fukao T, Lopaschuk GD, Mitchell GA. Pathways and control of ketone body metabolism: on the fringe of lipid biochemistry. Prostaglandins Leukot Essent Fatty Acids. 2004;70(3):243-251. doi:10.1016/j.plefa.2003.11.001
  8. Westman, Eric C et al. “The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus.” Nutrition & metabolism vol. 5 36. 19 Dec. 2008, doi:10.1186/1743-7075-5-36
  9. Johnstone AM, Horgan GW, Murison SD, Bremner DM, Lobley GE. Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Am J Clin Nutr. 2008;87(1):44-55. doi:10.1093/ajcn/87.1.44
  10. Brehm BJ, Seeley RJ, Daniels SR, D'Alessio DA. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab. 2003;88(4):1617-1623. doi:10.1210/jc.2002-021480
  11. The Ketogenic Diet: A Detailed Beginner's Guide to Keto-https://www.healthline.com/nutrition/ketogenic-diet-101#foods-to-avoid

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