The keto diet is a low-carb, high-fat approach to eating that has become popular for those trying to lose weight. It involves reducing carbs and replacing them with fat, which puts your body in a state of ketosis. This state of ketosis helps you burn stored fat for energy and can lead to significant weight loss.
The keto diet may not be suitable for everyone due to its restrictive nature and potential for adverse side effects. If you’re interested in trying the keto diet and have received the green light from your doctor, this article is for you. Find out what foods to include and avoid to successfully stick to a ketogenic diet.
The Basics of Keto
The keto diet emphasizes high-fat and low-carb foods with moderate amounts of protein. This diet focuses on consuming foods such as meats, fish, nuts, butter, oils, eggs, and vegetables that are high in fat while limiting foods high in carbohydrates like grains, beans, and fruits.
On a daily basis, a person following a keto diet would aim to eat 75 percent of their calories from fat, 20 percent from protein, and only 5 percent from carbohydrates. Fats should make up the majority of your total calorie intake, with carbohydrates being reduced and replaced by fats.
When your body is in a state of ketosis, it produces ketones in the liver from fat molecules as an alternative source of fuel since glucose is limited. Furthermore, following a keto diet can help decrease hunger and improve the feeling of fullness, which is beneficial for those looking to shed some pounds.
What to Avoid
The ketogenic diet is a low-carb, high-fat diet that can help you to lose weight and improve your overall health. However, it is essential to know which foods to limit or avoid to stay within the guidelines and get the most out of this diet. Here are some foods you should limit or avoid while on a keto diet.
- Grains: Grains are a source of carbohydrates and should be avoided as much as possible on a keto diet. This includes wheat, oats, corn, rice, breads, pastas, and cereals.
- Fruits: Fruits are high in natural sugars and should be limited while on the keto diet. This includes apples, oranges, bananas, and grapes.
- Starchy Vegetables: Starchy vegetables like potatoes, sweet potatoes, and squash are high in carbs and should be avoided on a keto diet.
- Sugary Foods: Sugary foods like candy, cookies, and cakes are also high in carbs and should be avoided.
- Legumes: Legumes like beans, lentils, and peas are high in carbs and should be avoided.
- Alcohol: Alcohol should be avoided on a keto diet as it is high in calories and can disrupt your ketosis.
- High-Sugar Drinks: High-sugar drinks like soda, juice, and sports drinks should be avoided as they are high in carbs and can disrupt your ketosis.
- Processed Foods: Processed and packaged foods are often high in unhealthy ingredients and should be avoided.
Following a keto diet can be a great way to achieve a healthier lifestyle. It can benefit those with diabetes, epilepsy, and certain types of cancer. Additionally, it can help reduce inflammation and improve mental clarity.
It is important to remember that following a keto diet requires dedication and consistency, as it can take some time to adjust to the diet and see results. We recommend speaking with a medical professional before starting a keto diet to ensure that it is the right fit for you.
For keto meal plans, check out Smart Cooking Recipes. We’re all about good, tasty, healthy food. Discover your next favorite recipe with us!