fbpx
Subscribe
Ketogenic Diet Reviews
No Result
View All Result
  • Keto Reviews

    🙌 Exogenous Ketones

    • Perfect Keto Review
    • Keto BodyTone Review
    • Purefit Keto Review
    • Julian Bakery Instaketones
    • Kiss My Keto
    • Pruvit Keto OS
    • Kegenix Prime
    • KetoForce
    • KetoSports: KetoCana
    • Keto Fit
    • KetoForce Review
    • Keto Tone Review
    • Premier Diet Keto
    • Nutrigold 7-Keto

    🥥 MCT Products

    • Onnit MCT Oil
    • Bulletproof Brain Octane
    • Pruvit Keto Kreme
    • Quest Nutrition MCT Oil
    • Ballistic Keto MCT Oil

    🍪 Keto-friendly Snacks

    • Nui Cookies
    • Chewing gum
    • The Keto Box
    • Keto Krate

    🍳 Keto Programs & Bundles

    • Ketologie
    • Ketologic

    🥛 Meal Replacement

    • Ample K Ketogenic
    • Keto Chow
    • Keto Feast by Ancient Nutrition
    • Purefit Keto
    • Perfect Keto
    • Julian Bakery Instaketones
    • Keto Books
    • Keto Gum
    • Kegenix Prime Review
    • Keto Tone Review
    • Keto Protein Powders
    • KetoForce
  • Keto Diet Guides

    💪 Getting Started

    • Keto Induction Phase – Tips On Surviving It!
    • How To Get Into Ketosis & Stay There!
    • The Fastest Way to Get into Ketosis
    • How Long Is It Safe to Be in Ketosis?

    🥑 Keto Diet Guides

    • How Much Sugar Can You Have On The Keto Diet?
    • Keto Cheat Days – Can You Really Cheat On Keto?
    • Keto Bodybuilding – Can You Build Muscle Without Carbs?
    • Ketosis Urine Color – Different Shades & What They Mean

    😦 Side Effects

    • Keto Headache
    • Keto Bloating
    • Keto Constipation
    • Keto Insomnia
    • Keto Diarrhea
    • Hunger On Keto
    • Keto Rash

    🍳 Is It Keto?

    • Is Powerade Zero Keto Friendly?
    • Can You Eat At Subway While On Keto?
    • Keto Taco Bell – Some Safe Options
    • Keto Electrolyte Drinks 101
    • Bodybuilding
    • Cheat Days
    • Fastest Way to Get into Ketosis
    • How Long Is Keto Safe For
    • How To Get Into Ketosis
    • Induction Phase
    • Side Effects
      • Headaches
      • Bloating
      • Constipation
      • Insomnia
      • Diarrhea
      • Hunger
      • Rashes
    • Urine Color
  • Keto Recipes
    • Baked Goods
      • Bread
      • Hamburger Buns
    • Breakfast
      • Acai Bowl
      • Croissants
      • French Toast
      • Pancakes
      • Steak & Eggs
    • Caesar Dressing
    • Desserts & Sweets
      • Brownies
      • Brown Sugar
      • Buñuelos
      • Carrot Cake
      • Chocolate Milk
      • Cinnamon Rolls
      • Crème Brulee
      • Cupcakes
      • No-Bake Keto Cheesecake
      • Tiramisu
      • Vanilla Ice Cream
      • Yogurt
    • Ethnic Cuisines
      • Empanadas
      • Frittata
      • Italian Meatballs
      • Mexican Burrito
      • Pasta
      • Pizza
      • Shirataki Noodles
      • Sushi Rolls
      • Quesadillas
    • Meat
      • Fish
      • Ground Beef Casserole
      • Liver and Onions
      • Mozzarella Chicken
    • Snack Food
      • BLAT
      • Cheese Chips
      • Corn Fritters
      • Deviled Eggs
      • Guacamole
      • Mac & Cheese
      • Mashed Cauliflower
      • Meat Pie
      • Stuffed Mushrooms
      • Stuffed Peppers
    • Vegetables
      • Roasted Low-Carb Veges
  • Blog
    • Are There Different Types of Ketosis?
    • Can the Keto Diet Cause Acne?
    • Food
      • Is It Keto?
        • Balsamic Vinegar
        • Fruit
          • Apples
          • Apricots
          • Blueberries
          • Cherries
          • Coconut
          • Dates
          • Olives
          • Peaches
          • Pineapple
          • Pumpkin
          • Strawberries
          • Tomatoes
          • Watermelon
        • Popcorn
        • Sardines
      • That Increase Ketones
    • How Much Water to Drink on Keto?
    • In Ketosis But Not Losing Weight
    • What Is The Keto Carnivore Diet?
  • About Us
  • Keto Reviews

    🙌 Exogenous Ketones

    • Perfect Keto Review
    • Keto BodyTone Review
    • Purefit Keto Review
    • Julian Bakery Instaketones
    • Kiss My Keto
    • Pruvit Keto OS
    • Kegenix Prime
    • KetoForce
    • KetoSports: KetoCana
    • Keto Fit
    • KetoForce Review
    • Keto Tone Review
    • Premier Diet Keto
    • Nutrigold 7-Keto

    🥥 MCT Products

    • Onnit MCT Oil
    • Bulletproof Brain Octane
    • Pruvit Keto Kreme
    • Quest Nutrition MCT Oil
    • Ballistic Keto MCT Oil

    🍪 Keto-friendly Snacks

    • Nui Cookies
    • Chewing gum
    • The Keto Box
    • Keto Krate

    🍳 Keto Programs & Bundles

    • Ketologie
    • Ketologic

    🥛 Meal Replacement

    • Ample K Ketogenic
    • Keto Chow
    • Keto Feast by Ancient Nutrition
    • Purefit Keto
    • Perfect Keto
    • Julian Bakery Instaketones
    • Keto Books
    • Keto Gum
    • Kegenix Prime Review
    • Keto Tone Review
    • Keto Protein Powders
    • KetoForce
  • Keto Diet Guides

    💪 Getting Started

    • Keto Induction Phase – Tips On Surviving It!
    • How To Get Into Ketosis & Stay There!
    • The Fastest Way to Get into Ketosis
    • How Long Is It Safe to Be in Ketosis?

    🥑 Keto Diet Guides

    • How Much Sugar Can You Have On The Keto Diet?
    • Keto Cheat Days – Can You Really Cheat On Keto?
    • Keto Bodybuilding – Can You Build Muscle Without Carbs?
    • Ketosis Urine Color – Different Shades & What They Mean

    😦 Side Effects

    • Keto Headache
    • Keto Bloating
    • Keto Constipation
    • Keto Insomnia
    • Keto Diarrhea
    • Hunger On Keto
    • Keto Rash

    🍳 Is It Keto?

    • Is Powerade Zero Keto Friendly?
    • Can You Eat At Subway While On Keto?
    • Keto Taco Bell – Some Safe Options
    • Keto Electrolyte Drinks 101
    • Bodybuilding
    • Cheat Days
    • Fastest Way to Get into Ketosis
    • How Long Is Keto Safe For
    • How To Get Into Ketosis
    • Induction Phase
    • Side Effects
      • Headaches
      • Bloating
      • Constipation
      • Insomnia
      • Diarrhea
      • Hunger
      • Rashes
    • Urine Color
  • Keto Recipes
    • Baked Goods
      • Bread
      • Hamburger Buns
    • Breakfast
      • Acai Bowl
      • Croissants
      • French Toast
      • Pancakes
      • Steak & Eggs
    • Caesar Dressing
    • Desserts & Sweets
      • Brownies
      • Brown Sugar
      • Buñuelos
      • Carrot Cake
      • Chocolate Milk
      • Cinnamon Rolls
      • Crème Brulee
      • Cupcakes
      • No-Bake Keto Cheesecake
      • Tiramisu
      • Vanilla Ice Cream
      • Yogurt
    • Ethnic Cuisines
      • Empanadas
      • Frittata
      • Italian Meatballs
      • Mexican Burrito
      • Pasta
      • Pizza
      • Shirataki Noodles
      • Sushi Rolls
      • Quesadillas
    • Meat
      • Fish
      • Ground Beef Casserole
      • Liver and Onions
      • Mozzarella Chicken
    • Snack Food
      • BLAT
      • Cheese Chips
      • Corn Fritters
      • Deviled Eggs
      • Guacamole
      • Mac & Cheese
      • Mashed Cauliflower
      • Meat Pie
      • Stuffed Mushrooms
      • Stuffed Peppers
    • Vegetables
      • Roasted Low-Carb Veges
  • Blog
    • Are There Different Types of Ketosis?
    • Can the Keto Diet Cause Acne?
    • Food
      • Is It Keto?
        • Balsamic Vinegar
        • Fruit
          • Apples
          • Apricots
          • Blueberries
          • Cherries
          • Coconut
          • Dates
          • Olives
          • Peaches
          • Pineapple
          • Pumpkin
          • Strawberries
          • Tomatoes
          • Watermelon
        • Popcorn
        • Sardines
      • That Increase Ketones
    • How Much Water to Drink on Keto?
    • In Ketosis But Not Losing Weight
    • What Is The Keto Carnivore Diet?
  • About Us
No Result
View All Result
Ketogenic Diet Reviews
No Result
View All Result
Home Blog

Foods That Increase Ketones

Patrick by Patrick
February 2, 2021
in Blog
Keto meat and vegetables on a table
2
SHARES
2.9k
VIEWS
Share on FacebookShare on TwitterShare on Pinterest

Table of Contents

  • Foods That Increase Ketones
    • Fats & Oils
    • Low Carb Fruits & Veggies
    • Proteins
    • Dairy
    • Chocolate
    • Some Supplements
  • Bottom Line

There are lots of diets you can use to help you lose weight and burn fat. Most of them work through calorie restriction. By eating less, you force your body to burn more fat for fuel. Calories restriction can be useful, but invariably it leads to hunger, and hunger can undermine your willpower, making your diet harder to stick to.

In contrast, the ketogenic diet limits your consumption of carbohydrates. With no carbs for energy, your body uses more fat for fuel. However, it can’t use fat for all essential functions, so your body turns some fat into a substance called ketones. It then uses these ketones in place of carbs.

The process of turning fat into ketones is not very efficient, and it takes a lot of fat to make just a few ketones. This enhances weight loss. Also, eating fewer carbohydrates means eating more protein and fat, both of which are very filling. With less hunger to contend with, you’ll find sticking to your new diet much easier.

While ketosis will happen naturally when you eliminate carbs from your diet, and there are supplements that contain exogenous ketones, there are also foods that increase ketones. More ketones mean more energy, as well as faster fat loss.

In this article, we reveal some of the best ketosis-boosting foods. Please note that NO foods contain ketones. However, some foods can help your body produce more ketones naturally.

Foods That Increase Ketones

Fats & Oils

Your body makes ketones from fat, both body fat and dietary fats. The ketogenic diet is a high-fat diet for this reason. Almost all fats and oils are beneficial on the ketogenic diet, including butter, olive oil, peanut oil, avocados, and foods that are high in fat, such as red meat and oily fish.

However, one type of fat that is especially useful on keto is medium-chain triglycerides or MCT for short.Oil in a glass jug MCT is a special kind of fat that is processed by the liver and turned very quickly into ketones.

Foods that contain an abundance of MCT include:

  • Coconut oil (60% MCT)
  • Palm oil (50% MCT)
  • Full-fat dairy products (10-12% MCT)

There are also MCT oil supplements you can use to increase ketone production.

Low Carb Fruits & Veggies

A lot of people mistakenly believe that, on the low carb keto diet, foods like fruits and veggies are off the menu. While it’s true that you CAN’T eat potatoes, bananas, and other high carb plant foods and stay in ketosis, there are lots of very low carb fruits and vegetables that are very compatible with keto.

Fruits and vegetables should be consumed in abundance for their high vitamin, mineral, and fiber content. You need these substances to stay healthy. Not eating fruits and veggies, even if it is in the name of weight loss, could harm your health.

The best low-carb veggies and fruits for the keto diet include:

  • Asparagus
  • Avocados
  • Bell peppers
  • Berries
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Celery
  • Cucumber
  • Eggplant
  • Green beans
  • Kale
  • Olives
  • Rhubarb
  • Spinach
  • Tomatoes
  • Zucchini

Proteins

Proteins are the second most important food group on the ketogenic diet, with the first being fat. Protein is a vital food group because it helps preserve your muscle mass and your metabolic rate. It’s also satiating and boosts your metabolism. Most keto meals should contain a source of protein.

There are lots of high protein foods you can eat on keto, but some are better than others. Some, like deli meats, sausages, bacon, and other processed foods, are high in nitrates, sodium, and other unhealthyketo foods on a cutting board ingredients. While you can eat these foods from time to time, they should not be keto diet staples.

Instead, most of your protein should come from healthy sources, such as:

  • Free-range poultry and eggs
  • Grass-fed beef
  • Wild game
  • Line-caught and non-farmed fish
  • Organic nuts and seeds

As a rule, the less processed a protein food is, the better it is for you, and the more helpful it will be on the keto diet and for weight loss.

Dairy

Providing you have no lactose issues, dairy is a good food source on keto. It’s high in protein, usually contains fat, provides calcium and vitamin D, and tastes good too.

As a rule, you should choose high-fat dairy foods and skip reduced-fat products, as they tend to be higher in carbs and sugar. Good options include:

  • Full-fat plain Greek yogurt
  • Whole milk
  • Cheese

However, look out for hidden sugars, as some dairy foods are high in carbs. Read the nutrition label before eating.

Check out our delicious keto chocolate milk recipe here.

Chocolate

Keto means giving up most sweets. Sweets like candy and cake contain lots of carbs and sugar, and even a small serving will quickly kick you out of ketosis. Unfortunately, a lot of keto dieters find giving up sweets very difficult.

The good news is that you can tame your sweet cravings with chocolate. We’re not talking things like Mars Bars or Hershey’s here, but dark, low sugar chocolate that contains 70% cocoa solids.

Dark chocolate has a rich flavor, and a little goes a long way. Just an ounce is enough to satisfy most cravings and won’t derail your ketogenic diet. Dark chocolate can be a little bitter for some people’s taste, but some varieties are sweetened with stevia and other non-sugar sweeteners.

Some Supplements

There are a few supplements that can be useful during a keto diet. While they are not a replacement for healthy keto foods, some well-chosen supplements can help plug any nutritional gaps in your diet. Useful keto supplements include:

Protein powder – a good low-carb keto-friendly protein powder can make it much easier to get enough of this critical nutrient. There are many varieties to choose from, including whey, casein, beef isolate, soy, hemp, and other plant-based proteins. Check the nutrition label and avoid protein powders with more than a few grams of carbs per serving.

MCT oil powder – while foods like coconut oil and some dairy foods contain keto-boosting MCT, thereWhey Protein and vitamins are also supplements you can use. MCT oil powder is very easy to use, and you can add it to almost anything to increase your intake of these keto-friendly fats.

Multivitamins and minerals – the keto diet SHOULD be a healthy diet but eliminating certain food groups can lead to nutritional deficiencies. Avoid shortfalls in your vitamin and mineral consumption by taking a simple multivitamin and mineral supplement. Think of this as a form of insurance; you hope you won’t need it, but you’ll be glad you have it if you do!

Exogenous ketones – a sure-fire way to increase your ketone levels is to use an exogenous ketone supplement. Exogenous ketones are simply ketones from an external source. Using exogenous ketone supplements can help you get into ketosis faster, reduce the severity and duration of any keto flu symptoms, fight off hunger, and speed up fat burning and weight loss. They’re also a source of carb and sugar-free energy.

Pre-workouts – pre-workouts give you energy for exercise. When you start keto, you may find that your energy levels take a dip, making working out much less appealing. A pre-workout can help motivate you to get back in the gym, speeding up weight loss in the process.

Bottom Line

The Ketogenic diet is arguably one of the best diets around, and most newbie ketogenic dieters lose as much as ten pounds in the first two weeks alone. While a lot of this IS water weight, it’s a sign of things to come, and fat loss soon follows.

However, unlike almost every other diet, you don’t just eat less on keto; it’s what you eat that matters most. Even a small serving of carbs could put you out of ketosis, undoing the benefits of this popular diet and setting you back several weeks. After all, it can take anywhere from 3-5 days to two weeks to achieve nutritional ketosis.

Getting and staying in ketosis means making significant changes to your diet. Bread, rice, cereal, pasta, and potatoes are off the menu, and so are most processed foods and sweets. There are also a few fruits and veggies that are unsuitable for keto.

However, while there are several things you can’t eat on keto, there are LOTS of foods you CAN eat. There is no need to go hungry or suffer cravings on keto!

In fact, keto-friendly meals can be every bit as tasty and healthy as the foods you have to give up. And they’ll help you lose weight too. Contrary to popular opinion, keto is not all meat and salad, you can even have Chinese food!

Build your ketogenic diet around the foods outlined in this article, and you’ll soon be on your way to fast and easy weight loss.

Previous Post

Keto Chocolate Milk

Next Post

In Ketosis But Not Losing Weight – What To Do?

Patrick

Patrick

Patrick Dale is an ex-British Royal Marine and owner and lecturer for a fitness qualifications company. In addition to training prospective personal trainers, Patrick has also authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. Patrick practices what he preaches and has competed at a high level in several sports including rugby, triathlon, rock climbing, diving and trampolining and, most recently, powerlifting. He is also an active personal trainer with a wide number of clients ranging from athletes to average Joes and Janes. When not lecturing, training, researching or writing, Patrick is busy enjoying the sunny climate of Cyprus where he has lived for the last 15-years.

Related Posts

woman resting from workout checking on her smartphone
Blog

Best Keto Apps In 2023 To Make Your Keto Journey Easier

January 2, 2023
Are Blueberries Keto - Ketogenic Diet Reviews
Blog

Are Blueberries Keto?

April 20, 2022

Perfect Keto

Is Our Recommendation

Click For Best Price
KDR15
Use Our Code For 15% Off
ketogenic diet reviews logo blue

The content in this website is not medical advice and it’s intended for informational and educational purposes only.

LEARN
  • Ketogenic Diet Guide
  • Blog
  • Keto Reviews
ABOUT
  • About The Site
  • Contact
LEGAL
  • Affiliate Disclosure
  • Cookies Policy
  • Privacy Policy
DMCA.com Protection Status

© ketogenicdiet.reviews 2019 – 2023

Facebook Pinterest Instagram
No Result
View All Result
  • Keto Diet Guides
    • Ketogenic Diet Guides
    • Getting Started With Keto
    • Side Effects
  • Keto Reviews
  • Is It Keto?
  • Keto Recipes
  • Affiliate Disclosure
  • About The Site
    • About Us
    • Contact
    • Cookies Policy
    • Privacy Policy

© ketogenicdiet.reviews 2019 - 2022

This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy and Cookie Policy.