In simple terms, the ketogenic or keto diet is a low-carb, high-fat diet. It has been very trendy recently. If you are looking for a new diet to try, it may seem tempting. But is it right for you? Learn more about what the keto diet is and if it might be right for you.
The keto diet reduces your carb intake drastically. You replace it with healthy fats. This puts your body into a state called ketosis, which helps improve your metabolism. This can help you lose weight faster.
Here is a list of foods you can and cannot eat on the keto diet via Healthline:
“Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
Fruit: All fruit, except small portions of berries like strawberries.
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products: These are highly processed and often high in carbs.
Some condiments or sauces: These often contain sugar and unhealthy fat.
Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
You should base the majority of your meals around these foods:
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish: Such as salmon, trout, tuna, and mackerel.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Condiments: You can use salt, pepper, and various healthy herbs and spices.”
The keto diet is very good for people with diabetes, metabolism issues, or people who are looking to lose weight. As always, please consult with your doctor before starting any new diet or workout routine.
Keep in mind that when starting the keto diet, you may experience negative side effects such as fatigue, insomnia, nausea, digestive upset, and increased hunger. This is because your body is detoxing from sugar and carbs. It may take a few weeks to start feeling better and seeing results, so don’t give up. To reduce side effects, try reducing carbs and sugars from your diet for a few weeks prior to starting the diet fully.
This diet may not be the best for athletes or people who want to gain muscle. What do you think about the keto diet? It would be extremely difficult, but can be a very healthy diet for some people! Will you try it?
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