Food Diet Tips: Thinking about starting a diet? Want to shed those extra pounds at any cost? Looking for a good diet plan? Try the keto diet. The idea of ketosis is popular with celebrities. It is followed by Halle Berry, Kourtney Kardashian, and some other celebs. It is a complete zero-carb diet. The Keto diet is popular because of its effect and most important cheese on the menu. Here’s a list of Dos and Don’ts on a Keto Diet.
The ketosis diet is a metabolic state that pushes your body to burn fat for daily fuel without using glucose sourced from carbohydrates. It was originally followed by epilepsy patients to cut out a subsequent part of the diet that has high sugar, carbs and foods that don’t allow your metabolism to use fat as the main energy source. However, a lot of willpower is required to follow this diet.
Different types of ketogenic diets
There are several versions of the ketogenic diet, including:
- A standard ketogenic diet (SKD): This is a very low carb, moderate protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted Source).
- The cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
- The targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and are primarily used by bodybuilders or athletes.
The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.
Here’s what you can eat on a Keto Diet.
You need a huge amount of fat so your pantry will include dairy, eggs, nuts, fats, meat, seafood, and oils.
You can include meats like steak, ground beef, lamb, bacon, chicken, pork, turkey, ham, and sausages. However, it should be in limited amounts.
Fish like tuna, halibut, cod, trout, catfish, salmon, snapper, scallops have a huge amount of fats in them. They will form an essential part of your diet. Further, you can also eat Crab, clams, oysters, lobster, and mussels.
Fats and Oils:
You must have coconut oil, olive oil, ghee, lard, avocado oil, or plenty of avocados, eggs, butter, and mayonnaise.
Everybody knows that dairy is a rich source of fat. So keto diet must include hard and soft cheeses, cream cheese, heavy cream, and sour cream.
These are a must for a keto diet. Eggplants, tomatoes, asparagus, cauliflower, cabbage, broccoli, cucumber, onion, mushroom, zucchini, green beans, peppers, spinach, lettuce, and olives.
Nuts and Berries:
Hazelnuts, walnuts, macadamia nuts, pecans, almonds, peanuts and their natural butter form a part of keto diet. Also, berries like raspberries, blackberries, and blueberries are an essential part too.
Dry champagne, dry wine, unsweetened coffee, and unsweetened tea can be enjoyed.
Here’s what you cannot eat on a Keto Diet. You will have to be strict will sugar and carbs. Your will power will be tested against them.
Yes, sadly fruits are a big source of fructose, a form of sugar. You cannot eat peaches, melon, pineapple, grapefruits, plums, mango, oranges, grapes, watermelon, apples, and bananas anymore.
Oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, wheat and rice; all of this is banned.
Ah! The tough one. All types of bread, crackers, pizza, popcorn, granola, cereal, pasta, rice, corn, oatmeal, muesli, flour all if this is a strict No-No.
Say bye-bye to cakes, buns, pastries, tarts, pies, cakes, buns, pastries, tarts, pies, candies, and chocolates. Sugar, honey, maple syrup, is completely banned. Added sugar is also present in bottled goods like sauces and dressings. That too should be avoided.
So these are the Do’s and Don’ts on a Keto Diet. It is strongly suggested to recommend a doctor or dietitian before you opt for a keto diet.