Keto diet gained significant popularity over recent years. It goes beyond bodyweight management that associates with numerous health benefits. A ketogenic diet works more effectively with higher fat content. That means the dieter is bound to stay in or achieve ketosis (increased levels of ketone bodies). A dieter will feel fuller for longer because fat is also satiating.
Keto diet focuses on consuming low-carb foods with moderate protein and high-fat intake. Critics of the keto diet have wondered how a high-fat diet promotes weight loss, let alone health benefits. But to have a better picture of what the ketogenic diet is all about, below are some useful information about the seven essential foods you should be cautious of when you are on a keto diet.
Most diet programs promoted in America focus on grains and high-carb foods, a significant percentage of which are processed. Grains are a healthy food choice but loaded with carbs – that is why the keto diet excludes them. It means that corn, barley, wheat, oats, whole grains, rye, quinoa, and rice are all out.
A successful ketogenic diet is all about low carbohydrate intake and focusing on getting most of the calories from healthy fat. The inclusion of the carb-loaded grains only hurts the keto progress. That is why specialists of ketogenic diet programs advise people to avoid grains altogether.
Beans And Legumes
Take the example of vegans, they rely on foods such as beans for their protein content, but these have a significantly high carb count. The same applies to chickpeas, lentils, kidney beans, and black beans. The ideal alternative source for proteins would be leafy greens and low-carb cruciferous vegetables. Pick veggies that have a net carb content of fewer than five grams per serving.
Lentils, peas, beans, and all legumes are very nutritious, but they are also full of starch. Such a high amount of carbohydrates will only impede your efforts to reach ketosis. Therefore, you should exclude all legumes from your keto diet.
High Sugar Fruits
Fruits are the best source of antioxidants and essential micronutrients. Unfortunately, they also contain high amounts of fructose that will inhibit ketosis progress, although the keto diet doesn't exclude all fruits. You can do small amounts of berries; however, you should avoid pineapples, apples, oranges, and mangoes, among other fruits. You can make a low-carb snack from peaches and some cottage cheese. You can also make a smoothie from blueberries and a peach.
Fruits have a significant amount of water, some having more water content than others. Those with high water content have a lower serving of carbs per 100g, making them an outstanding choice for your ketogenic diet. They include peaches, watermelon, honeydew, avocado, and strawberries. The honeydew melon, for instance, has 9.09g of carbs per every 100g serving and is an excellent source of potassium and vitamin C.
You should exclude starchy veggies such as parsnips, potatoes, carrots, sweet potatoes, and some squash from your ketogenic diet. These vegetables do have numerous health benefits, but you can also find and enjoy the same from low-carb foods that will not impact the ketosis process. Remember, a keto diet is all about counting the net carbs (total amount of carbohydrates minus the fiber) in what you eat. Therefore, this will work in favor of ketosis as you will focus on keto veggies since fiber is one of the primary macronutrients in vegetables.
Generally, the more water content in the food, the lower the carb count is per 100g serving. For vegetables under this category, you have cucumbers, celery, and iceberg lettuce, among other choice vegetables with low-carb content. These vegetables have high fiber content and fewer calories per serving. They are also an excellent source of vitamins, minerals, and healthful compounds, such as phytochemicals.
Such foods include ice cream, soda, desserts, smoothies, fruit juices, and artificial sweeteners. Note that condiments, like BBQ sauce and ketchup, also have high sugar content. If you are on a keto diet and are craving a dessert, then make one using low-glycemic sweeteners.
Sugar is an abundant nutrient, and it is present in nearly every food, and that is why an entirely sugar-free diet does not exist. What you can do is lower the amount of sugar in your diet. You should restrict your sugar intake to around 20–30 grams of carbs a day when on a ketogenic diet. Keep in mind that even refined sugar also has carbs. In short, you do not need to exclude sugar when on the keto diet, but you should limit your intake as much as you can to ensure your blood sugar and insulin levels remain consistent.
When you consume alcohol, the liver will process the ethanol in the drink, and this alters the production of ketones. Please note that some alcoholic beverages have low glycemic content, making them ideal for a keto diet. But even then, you should keep your alcohol intake to a minimum, especially if you are on the ketogenic diet, to lose weight. Try to stick to low-sugar mixers when craving for a cocktail, and you most definitely must steer clear from beers and wine. A can or bottle of beer contains 12 grams of carbohydrates; if you desire a beer, then stick to a light beer because it has half the carb load.
Whiskey, gin, vodka, and rum have no carbs in 1.5 ounces of the drink. If you feel taking a few shots of these alcohols, then take your drink neat, with a splash of soda water, or on the rocks. Avoid the pre-made spiked beverages; instead, pour your own. You will have nearly one to five grams of carbohydrates when you opt for drinks like the spiked seltzers.
All seed oils are heavily processed. Therefore, most of them become rancid (oxidized) when heated. Some of the seed oils to exclude in your ketogenic diet include peanut oil, corn oil, grapeseed oil, and canola oil – they contain high levels of omega-6 fatty acids that become inflammatory when consumed in large amounts. MTC oil is the best option because it is a high-quality source of fat that the body will absorb quickly and convert into ketones. As such, you get a rapid supply of energy and be able to achieve and maintain ketosis.
Avoid oils that undergo intense processing because they often contain processed trans fats. They can damage your overall health because they increase the risk of inflammations, cancer, and heart disease. All in all, oils and fats are at the heart of the ketogenic diet, but you must ensure that you are using the right kinds.
More and more people are embracing the keto diet. Most are adopting the diet program not only for weight loss but also to enjoy the other health benefits it offers. With the keto diet, you will avoid certain foods like the plague, especially anything that contains lots of sugar or carbohydrates.
The keto diet can be the ideal diet management that provides various health benefits and promotes general well-being. It is not a program that is tough to accommodate, but it might not be an advisable choice given certain circumstances. People who are on medication should seek advice from their doctor before starting the ketogenic diet to ensure it does not interfere with their current treatment plan.