How do I eat on the keto diet? Food not allowed on the keto diet
If losing weight quickly while eating unlimited amounts of fat sounds too good to be true, "think again," keto diet fans say.
Followers of this modern, high-fat, low-carb meal plan swear by it as brain-cleansing, with fewer on the scale. Before embarking on the diet, it is important to think about the types of foods you enjoy eating, because if you particularly enjoy carbohydrate-rich foods such as fruits, this may not be the right diet for you.
However, many elements of the keto diet will leave you feeling full and pleased, and you'll probably enjoy kings too. It might seem like a keto diet requires a day of nuts, avocado, and steak, as well as some tasty vegetables like broccoli, spinach, and brussels sprouts. So, if you're not sure what to eat on Keto, keep reading.
What is allowed on the keto diet?
Although the health effects of a long-term diet, which requires approximately 80% of daily calories from fat, are still unknown to the average person, the ketogenic diet, which has long been used to treat children with epilepsy and diabetes, is still unknown.
But more importantly, how does eating the elements of a keto diet lead to weight loss when eating bacon, butter, and cheese? It's all about changing the way your body processes food based on what you offer to work with it. Keep reading to find out what foods you can (and can eat!) on the keto diet.
Carbs (5-10% of calories)
Approximate number of grams of carbohydrates per day based on a 2,000-calorie diet: 40.
"Significantly lowering the consumption of glucose, which is the regular energy source for your cells, decreases the secretion of insulin in your body." Due to low glucose levels, the body consumes first what is stored in the liver, and then the muscles.”
"As an alternative source of energy, your liver will begin converting fats into ketones, which will later be released into your bloodstream and used by your cells for energy."
“Your brain and muscle fats are fats from your brain and muscles rather than carbohydrates,” explains Michelle Hyman, MS, RD, CDN, registered dietitian for Simple Solutions Weight Loss.
To stay in the ketogenic state known as "ketosis," aim for 20 to 50 grams of carbohydrates per day.
Carbohydrates fruits and vegetables
You should aim to get your carbs from fiber-rich fruits and vegetables and water to naturally promote hydration and keep your digestive system active. Are you not sure if the product is low in carbohydrates?
Look for options grown above ground (leafy greens, peppers and legged vegetables), rather than underground (root vegetables such as potatoes, carrots, and parsnips), as they usually provide fewer carbohydrates.
Good examples of carbohydrate keto diet foods:
pepper - tomato
eggplant
asparagus
Broccoli
cauliflower
spinach
Green beans
option
cabbage
zucchini
celery
Protein (10-20% of calories)
Approximately how many grams of carbohydrates per day based on a 2,000-calorie diet: 70
Protein is essential for building muscle cells and burning calories. Eat too much or too little of it as part of your keto diet plan and you will end up destroying your goals.
In the absence of carbs and protein, for example, if you stick to a low-carb keto diet and eat more fat and less protein than recommended, your body will turn to muscle tissue as fuel. This, in turn, will reduce your overall muscle mass and the number of calories you burn at rest.
An overdose of protein (after a macronutrient breakdown, which would equate to anything more than one six-ounce slice and one four-ounce chicken breast) will put undue stress on your kidneys. In addition, your body will convert the excess protein into carbohydrates for energy. This is the exact opposite goal of the keto diet.
Eat about 15% of your calories from high-fat protein sources like the ones below. Some offer Greek yogurt, eggs, cheese, and vitamins important to keep your hair, eyes, and immune system strong.
"While processed meats like sausage and bacon are technically allowed on the keto diet, I urge you to cut back on them because they are high in sodium."
Good examples of keto protein diet foods:
Chicken, dark meat if possible
Turkey, dark meat if possible
Deer meat
Meat
salmon
sardine
tuna.
Shrimp
pork meat
lentil
egg
natural cheeses
Unsweetened full fat plain Greek yogurt
Full fat ricotta cheese
full fat milk cheese
Choose organic, grassland, and feeder meats and poultry over weeds, if possible:
salmon fillet
Superfood eggs
Parmesan cheese
Greek yogurt with spoon
Fat (70-80% of calories)
Approximately how many grams of carbohydrates per day based on a 2,000-calorie diet: 165
This is where the bulk of your income comes into play. Several studies have shown that a high-fat diet can reduce cravings and levels of the appetite-stimulating hormones ghrelin and insulin.
When you're compiling your keto diet food stocks, go full-fat. Don't stress about dietary cholesterol content, which is a factor in how much animal protein you eat, according to a study published in the journal Nutrition. Instead, focus on consuming a higher proportion of unsaturated fats (flaxseed, olive oil, nuts) to saturated fats (lard, red meat, palm oil, butter).
Since you consume the vast majority of your calories from fat, it is critical to focus on providing options that are less likely to clog your arteries and less likely to increase your risk of cancer.
Good examples of fatty keto foods:
olive oil
avocado oil
olive
avocado
flaxseed
chia seeds
pumpkin seeds
Sesame seeds
hemp hearts
Coconut
nuts
Sugar Free Natural Nut Butter
olive oil
Healthy eating: Cut an avocado in half and expose the seeds. High angle view of chia seeds in a bowl on the table, and pumpkin seeds on a wooden surface.
What should be avoided on the keto diet?
Make it easier to stay within the macronutrient framework of the keto diet by staying away from these foods, says Hyman:
Beans, peas and peanuts
Grains like rice, pasta and oatmeal
Low-fat dairy products
Added sugars and sweeteners
Sugary drinks, including juice and soda
The food is traditional snacks, such as chips, pastries and crackers.
Most fruit, except for lemons, tomatoes, and small portions of berries
Starchy vegetables, including corn, potatoes, and peas
Trans fats, such as margarine, fat, or other water
Wine, beer, and sweetened cocktails are among the most common alcoholic beverages.
Possible side effects
There are many immediate side effects that people who switch to the keto diet may experience. According to an article in the New York Times that explores the keto diet, some people will experience stomach issues and digestive upset due to such a drastic change in diet.
There is also the 'keto flu', which includes dizziness, fatigue and lack of sleep and can occur in the first few days if dieters are not careful. Replenish fluids and sodium. Some people also experience bad breath known as 'ketogenic breath', which is caused by increased production of acetone - one of the ketone bodies.
Experts also mentioned that after 12 months of the diet, the weight loss advantage of keto followers may stabilize over other dieters and disappear completely.
Carol F. Kirkpatrick, director of the Idaho State University Wellness Center, told the New York Times that keto should be considered a "starter diet" to be used before switching to a more sustainable carbohydrate intake.
Some health experts and dieters have also warned of the long-term cardiovascular side effects of people who have followed this diet for several years.
There are currently no long-term studies of the keto diet on the positive or negative effects of the diet on the body over several years, which makes some doctors concerned about the negative outcome of eating too much fat. Bad cholesterol in the body.