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This or That: Keto Diets: Do’s and Dont's

This or That: Keto Diets: Do’s and Dont's

While low carb diets have been in trend since the 19th century, the recent diet trend that’s garnered attention from health-conscious fitness freaks and dieticians alike is the ketogenic or keto diet.

If you’re switching to a keto diet, you may be adding loads of low carb recipes to your arsenal. However, there are also some do’s and don’ts you should know about to ensure that the foods you eat promote ketosis, making your diet effective.

Let’s have a look!

 

Keto Diet Do’s

Here are all the foods you should consume when following a keto diet.

1. Fruits

While many fruits are considered off-limits for a keto diet, there are still fruits you can happily consume:

  • Avocado
  • Peaches
  • Cantaloupe
  • Strawberries
  • Raspberries
  • Watermelon
  • Blackberries

2. Vegetables

Leafy greens and other vegetables should definitely be included in your keto diet to maintain a heart-healthy diet. Some of these include:

  • Zucchini
  • Broccoli
  • Mushrooms
  • Asparagus
  • Arugula
  • Kale
  • Cabbage
  • Olives
  • Brussels sprouts
  • Celery
  • Bell peppers
  • Artichoke

3. Fats

Include healthy fats in your diet that are good for your health and can easily be a part of your keto diet:

  • Ghee or butter
  • Avocado oil
  • Extra virgin olive oil
  • Virgin coconut oil
  • Egg-yolk
  • Fatty fish
  • Nuts and seeds

4. Protein

Protein should make up around 20% of your keto diet. Salmon and other fatty fish are great sources of protein, as long as you are mindful of the portion sizes.

5. Condiments

Condiments such as apple cider vinegar (ACV), coconut aminos, mustard, hot sauce, and different fresh herbs and spices are all allowed in a keto diet.

 

Keto Diet Don’ts

Make your keto diet effective by avoiding these foods:

1. Fruits

Fruits that are high in sugar, carbs, and starch should be avoided, including organic berries that contain high amounts of sugar as they can cause excessive sugar intake. Some more fruits to avoid include:

  • Apples
  • Bananas
  • Raisins
  • Mangoes
  • Grapes
  • Dates

2. Vegetables

While vegetables are generally considered healthy, vegetables with a high glycemic index or high starch content are not good for a keto diet. Some veggies to avoid include:

  • Potatoes
  • Carrot
  • Yam
  • Peas
  • Corn

3. Protein

In a keto diet, it is less about which proteins you eat and more about how much protein you consume. Limit your red meat consumption, avoid bacon, legumes, and beans, and completely skip processed meats.

4. Fat

Fats such as soybean, safflower, peanut oil, and canola oil must be avoided. Margarine must also be avoided as it contains vegetable oils and chemicals that may be an obstacle to proper ketosis.

5. Traditional Pasta

Traditional pasta is made from wheat and is not keto-friendly. So, traditional pasta and noodles are a total no-no for a keto diet. You can substitute it with keto pasta made from hearts of palm.

 

Conclusion

The keto diet works on the principle that a low-carb diet will encourage the body to use fat for energy and fuel. A diet of keto recipes thus makes the liver release ketones instead of blood sugar into the bloodstream.

Now that you know what the dos and don’ts of a keto diet are, you’re all set to get started on your health journey. You don’t even have to give up on pasta because you can always find keto pasta for your favorite dishes!

 

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