Fitness is a big deal in today’s world. It is key to maintaining a healthy lifestyle. Besides, the ideal body standard today is a fit body, and getting in shape for your summer body is the ultimate way to get admiration. As a result, people are looking for several means to lose weight and stay fit.
There are a lot of solutions available, and one of these is sticking to a diet that helps you achieve the new you. A lot of diet plans have emerged over the years. However, one of the most common ones is the keto diet.
Ketogenic Diet and You
The ketogenic diet or keto diet, as it is commonly known, deals with a new approach to weight loss. It involves minimizing your carbohydrates or carbs intake while steadily increasing your fat intake in a bid to push your body to burn the fat through metabolic processes rather than the sugar that is derived from the carbs.
To achieve the above, one needs a steady meal planner, food tracker, even recipes to guide your food intake in the appropriate portion and proportion —a significant issue many who are currently on a Keto diet encounter. To make this easy for all those who wish to go through this diet process, below are some foods you can eat while on a Keto diet and those you can’t eat, to ensure a more favorable result with your diet.
Foods You Can Eat with A Keto Diet
Keeping in mind that you aim to burn more fat rather than carbs because the diet is a low-carb diet, the following are the food you can eat when on a Keto Diet.
This category includes the likes of meat, fish and seafood, and also poultry alongside their derivative products such as eggs, yogurt, cheese, butter, and the likes.
Meat is a Keto-friendly food that is low-carb in nature. Unprocessed meat is good, but you should consume organic and grass-fed beef. Beef must be consumed in moderation since the diet is more of fat than protein. Chicken, turkey, and pork are not exempted from the list.
When considering fish and seafood in general, focus more on the fatty type of fish, most notably the wild-bred ones such as Salmon, Mackerel, Sardine, and Herring. Others like oysters, clams, squids, octopuses are all within the gram range of protein necessary in a Keto diet.
Eggs are suitable for a Keto diet; you could have whole eggs incorporated into your diet and, at the same time, still create an egg-free keto breakfast in case you are tired of eggs or if you wish to try something new.
For dairy products, your Keto diet permits you to incorporate the likes of full-fat cheeses, such as Cheddar cheese, goat cheese, and mozzarella. You can also eat butter and heavy cream alongside full-fat yogurt.
2. Natural Fat:
Since the Keto diet itself is fat-based, your diet should be an investment of fat-filled meals, but not just any kind of fat, mostly natural fat, which is healthy for the body, and that will not cause any harm to your health.
These natural fats are from the likes of fruits, such as avocados, which are rich in natural fats. Coconut and coconut oil, olive oil, albeit used in moderation for your salads, sesame seeds, flaxseeds, chia seeds. Besides, there are also garlic butter, Bearnaise sauce, and others that are high-fat sauces.
3. Fruits, legumes, and nuts:
Even though the Keto diet involves focusing on the consumption of a particular class of food, it doesn’t mean one shouldn’t eat healthy food. The likes of fruits, legumes, and nuts should not be ignored in the process of eating a Keto based diet.
Fruits, legumes, and nuts such as cauliflower, cabbage, broccoli, eggplants, tomatoes, cucumber, mushroom, spinach, lettuce, and also peanuts, almond butter, pecans, walnuts, and berries in general amongst others are encouraged to be part of your diet.
Foods You Can’t Eat with A Keto Diet
The same way some foods fit and follow the prerequisites of a Keto diet, others are not just suitable because they go agai
nst the low-carb plan of the menu. Some of these foods are:
Keto is a low-carb diet, and therefore foods containing a higher quantity of carbs such as sugar-filled meals and drinks, starch-filled and heavy-laden meals, and some types of oil-filled meals are not advisable for the diet.
Sugar-filled meals and drinks such as sweets, candy, donuts, cakes, cookies, breakfast cereals, chocolate bars, frozen treats, soft drinks or carbonated drinks are all a substantial no for a person on a keto diet.
Foods like French fries, potato chips, bread, porridge, muesli, pasta, beans, and lentils are all starch-filled. These meals promote more sugar in your system and have negative impacts on keto dieting.
Some types of fat and oils should also be avoided, as they are unhealthy types. These include margarine and hydrogenated fats, which all fall under the category of trans-fats.
It’s best to avoid alcoholics drinks such as wine, beer, etc. Plus, processed fruit juices, which comprise of more processed properties and sugar rather than the natural fruits themselves.
Process meals are also ones to avoid when on a keto diet. The chemicals and products used, apart from being unhealthy, are also not compatible with the low-carb deal of the Keto diet. Avoid too sweet fruits and meals laden with sugar.
Avoid ice creams, non-fat or sweetened yogurts, breed fish or meat, and other related dairy products which are not low-carb or which are highly protein-filled.
Finally, stay away from condiments, sauces or accompaniments such as barbecue sauce, sweet dipping sauce, maple syrup, ketchup, and others, because of their starch and sugar contents.
For many who are ready to follow up with the low-carb prescriptions of the Keto diet and are not quite sure of what to consume and what not to consume, they should keep in mind that healthy fat is safe and suitable when you take them in the right quantity. On the other hand, low-carb intake is encouraged with a sprinkle of proteins, legumes, and fruits.