Keto Diet Foods Guide Of What You Can Eat And What You Should Avoid
If fast weight loss seems too good to be true when eating almost limitless levels of fat, “think again,” say keto diet devotees. The trendy high-fat, low-carb meal plan’s followers swear it clears the brain while reducing the number on the scale. It’s important to look at what kinds of foods you really enjoy eating before embarking on the diet, as if you particularly enjoy high-carb foods such as fruits, it might not be the best diet for you.
But there are plenty of foods from the Keto diet that will make you feel complete and happy, and maybe even like royalty. A day filled with almonds, avocados, and beef, as well as some delicious vegetables such as broccoli, spinach, and Brussels sprouts, may be like doing the Keto diet. So if you don’t know what you should eat on Keto read on.
The Keto diet has long been used to treat children with epilepsy and people with diabetes, but the long-term health implications of the diet, which allows about 70% of your daily calories to come from fat, are largely unknown to the average person.
Perhaps the greatest question of all is how do you lose weight by eating bacon, butter, and cheese by eating keto diet foods? It’s just about shifting the way food is consumed by your body depending on what you gave it to work with. To learn which things you can (and can’t!) enjoy on Keto, keep reading.
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You can eat Carbs about 5% of calories
To naturally improve hydration and keep your digestive system going along, you can try to calculate your carbohydrates from high-fiber, water-rich fruits and vegetables. Not sure if a produce pick is low on carbs? Reach for above-ground raised options (leafy greens, peppers, and stalk-shaped vegetables), rather than below-ground options (root veggies such as potatoes, carrots, and parsnips), as less carbohydrates are typically offered.
Examples of carb keto diet foods:
- Green Beans
- Bell peppers
- Brussels sprouts
You can eat Proteins about 25% of calories
To create muscle cells and burn calories, protein is necessary. As part of a keto diet meal plan, eat too much or too little of it and you will end up sabotaging your objectives.
For example, in the absence of carbs and protein, the body can turn to muscle tissue for fuel if you stick to the very low-carb quota of keto and consume more fat and less protein than recommended. In exchange, this will decrease the total muscle mass and the amount of calories you burn when sleeping.
Protein overdose (that will equate to something above and beyond one six-ounce steak and one four-ounce chicken breast after this macronutrient breakdown) and you would place unnecessary pressure on your kidneys. Plus, for heat, the body can turn the excess protein into carbohydrates. That’s the exact opposite purpose of the keto diet.
Aim for calories from high-fat protein sources like those below for around 15 percent. Some provide essential vitamins for keeping your hair, skin, and immune system healthy, such as Greek yogurt, eggs, and cheese.
Although processed meats such as sausage and bacon are legally allowed on the keto diet, because they are high in sodium, I would suggest limiting them on your meals.
Examples of protein keto diet foods:
- Chicken, dark meat if possible
- Turkey, dark meat if possible
- Natural cheeses
- Unsweetened, whole milk plain Greek yogurt
- Whole milk ricotta cheese
- Whole milk cottage cheese
You can eat Fat about 70% of calories
Here is where the majority of your intake comes into play. Several studies have shown that a higher-fat diet can decrease ghrelin and insulin cravings and levels of appetite-stimulating hormones.
Go full-fat while you’re preparing your stash of keto diet food. A research published in The Journal of Nutrition indicates that you should not worry over on how much animal protein you consume or the dietary cholesterol content. Instead, concentrate on eating more unsaturated fats (flaxseed, olive oil, nuts) than saturated fats (lard, red meat, palm oil, butter).
Because you eat a large majority of fat calories, it is important to concentrate on fueling your arteries with alternatives that are less likely to clog your arteries and less likely to increase your risk of cancer.
Examples of fat keto diet foods:
- Olive oil
- Avocado oil
- Chia seeds
- Pumpkin seeds
- Sesame seeds
- Hemp hearts
- Natural, no-sugar-added nut butters
What you should not eat
When in keto diet steer clear of these foods:
- Beans, peas, lentils, and peanuts
- Grains, such as rice, pasta, and oatmeal
- Low-fat dairy products
- Added sugars and sweeteners
- Sugary beverages, including juice and soda
- Traditional snack foods, such as potato chips, pretzels, and crackers
- Most fruits, except for lemons, limes, tomatoes, and small portions of berries
- Starchy vegetables, including corn, potatoes, and peas
- Trans fats, such as margarine or other hydrogenated fats
- Most alcohols, including wine, beer, and sweetened cocktails