You’re undoubtedly familiar with the Ketogenic Diet, or Keto diet for short. Even for healthy people who don’t have any health issues, the Keto diet may help them lose weight and increase mental wellbeing. What is the ketogenic diet, and is it the right weight-loss plan for you? Let’s have a look at what it is and whether it’s the correct approach for you to modify your eating habits and lifestyle.
As we’ve written previously, there’s a difference between low carb diets and the keto diet. Keto is a low-carb, high-fat diet that encourages the burning of healthy fats for energy. When you eat Keto-friendly foods, your body will not enter “fat-storage” mode as it does when you consume carbohydrates, resulting in weight loss. The dietary guidelines recommend eating full meals with few carbs, good protein, and plenty of fats to ensure that you don’t feel hungry or deprived of tasty food.
How Can I Stay On Track With The Keto Diet?
Use high-fat oils to cook
Oil has been incorrectly linked to a poor diet. Look again! In moderation, certain oils like avocado oil and olive oil are an easy way to add good fats to your diet. However, you should avoid using vegetable, canola, and sesame oils.
It’s always wise to drink plenty of water (and lots of it) in your diet, which most people overlook. Because staying hydrated will aid in the removal of toxins while also circulating nutrients that have been left behind throughout your body, keeping hydrated is particularly important when doing the Keto Diet.
Increase Your Intake of Nuts & Seeds
Nuts and seeds aren’t glamorous, but they’re a fantastic source of nutritious fat. Consider incorporating flaxseeds, Brazil nuts, chia seeds, peanuts, pecans, and almonds into your diet.
What Should I Avoid When On The Keto Diet?
Fruit is considered to be healthy, which it is. However, high-sugar fruits such as dates, grapes, pineapple, and bananas aren’t the greatest option for weight reduction since they have a lot of carbohydrates. This is something you should avoid on the Keto Diet. Avocados and blackberries are a good choice because they’re high in healthy fats while being low in sugar (yes, avocado is actually a fruit).
Don’t be afraid of fat! It might help you feel fuller longer if you eat more of it. Read our article about choosing healthy fats. The majority of your fat should come from animal-based sources, such as meat, poultry, fish, and eggs. However, olive oil, cheese, and dressings are just fine, especially on a salad. Sauces like Hollandaise sauce, garlic butter, and mayonnaise are all allowed on the keto diet. However, if you’re trying to lose weight, use only enough to make your meals pleasurable because calories are still a thing.
Other foods to avoid
- most root vegetables (carrots, potatoes, etc)
- grains/starchy food: rice, cereal, pasta
It’s also vital to consider that with such a heavy concentration on fats, removing many grains and fruits may result in its own set of negative consequences due to not getting enough fiber.
You may be wondering if you can ever eat carbs again. Yes. However, it is critical to start with a significant carb reduction. You can eat carbohydrates on special occasions after the first 2 to 3 months; just go back to the plan as soon as you’re done.
The Keto diet isn’t for everyone, though. It may be less attractive to athletic people or those who want to add a lot of bulk or weight. It might not be feasible for some people’s lifestyles and preferences due to health issues as well. You should always consult your physician before going on a low carb or Keto diet.
Looking for some tasty, low carb snacks to enjoy while cutting your carbs? Check out this article for more suggestions.