The Keto diet – What it is all about
The ketogenic diet is a low carbohydrate, moderate protein, and high-fat diet which offers various health benefits. many studies indicate that this type of diet can help you lose weight and improve your overall health.
Ketogenic diets may even have advantages against diseases like diabetes, cancer, epilepsy, and Alzheimer’s disease
How It Works
One consumes a very low amount of carbohydrates in this diet hence when you eat less than 50 grams of carbs each day, your body eventually runs out of carbs as a source of energy, the body takes around 4-5 days to get to that state, where then your body starts breaking down the protein and fat that you are consuming in higher amount for energy, which will lead to eventual weight loss. This state is known as ketosis. Another thing that should be mentioned is that this diet is usually followed as a short-term diet, however, some people who can sustain the diet in the long term may very well be able to incorporate this into their day-to-day life.
Is the Keto Diet Safe?
The Keto diet is usually not recommended for individuals with the following known medical backgrounds:
- People suffering from Liver conditions
- Thyroid problems (Hyper Thyroid)
- Eating disorders or a history of eating disorders
- Gallbladder stones
- Pancreatic disease
Adding to it, people associated with the keto diet, in the initial stages people might face flu-like symptoms. For example, headaches, fatigue, and dizzy spells. This is called the “keto flu.” therefore it is very important to take your macros properly.
12 Foods to avoid in the Ketogenic diet
If you plan to get yourself started with the Ketogenic diet, you would already know you’re going to be bypassing sources of processed sugar and grains, for example – Pizza and muffins, Since, it’s a very low-carb, high-fat diet, and those are two are some of the highest carbohydrates items on the list. Also, a lot of food items in this diet that you will be avoiding are not exactly unhealthy. In fact, many “unhealthy” foods are rich in health-promoting vitamins, and minerals but offer a rich source of carbohydrates which isn’t ideal in a restrictive keto diet.
The following is a list of food items that one would need to avoid in the ketogenic diet:-
This can come as a surprise to see fruits as part of foods to avoid. however, the majority of fruits contain sugar as well as carbohydrates which will push your body out of ketosis, one should go for low glycemic fruit options such as blackberries, blueberries, raspberries, and strawberries.
It is best to avoid fruits such as:
- Fruit Juices
2. Bread, rice, and other various refined carbohydrates
Consuming refined high-carb foods like bread, rice, and pastries could stop your body to recede into a ketogenic state if you happen to bust your daily caloric requirement.
These are acceptable to eat in moderation if you’re not looking for a low-carbohydrate diet, however, people looking to achieve or maintain ketosis will have to restrict them.
Leguminous food items for example peas and beans are very high in protein and other important nutrients. and in addition to that, they are also very high in carbohydrate concentration and should not be taken if one is following a keto diet.
Some examples of Legumes that should be avoided are:-
- Baked beans
- Pinto beans
- Lima beans
4. Alcohol and mixed drinks
Alcohol, liqueurs, or mixed liquor-based drinks have an elevated carbohydrate amount as well as have low nutrient count, due to which they are classified as food items that need to be restricted in the ketogenic diet.
Keep in mind that almost most of the carbohydrates in mixed drinks like Vodka or rum are usually from sodas, juices, and liqueurs.
Instead of these drinks, there are some exceptions that one can drink, i.e lower carb drinks — for example, dry red or white wine, as these provide considerably fewer carbs in them which are comparatively better to be consumed.
While most types of dairy can be very important sources of healthy fats and protein, some other variants can be packed with carbs. so it is always recommended to check the carb amount on the milk pack.
Examples of dairy products to avoid:
- Condensed milk
- Most milk derived from animal sources
- Fat-free or low-fat yogurt
- Creamed cottage cheese
6. Dried Fruits
Whenever fruit is dried, the sugar level in them is concentrated into smaller bits, some dry fruits are nutritional powerhouses, as they are very healthy when it comes to having an adequate amount of nutritional value, however, they concentrate too much sugar to reasonably be part of a keto diet.
So instead, it is always better to aim for fresh berries to satisfy that sweet tooth of yours. these berries are really low on carbohydrates, with less than 4 grams of carbs per 1/4 cup.
It is always better to be aware of what you are consuming when it comes to beverages, there can be significant hidden carbs in them which needs to be avoided strictly, sweetened beverages should be avoided entirely and the major liquid consumption should come majorly from water intake.
Some examples of beverages that should be avoided in the keto diet are:
- All sodas
- Tonic water and energy drinks
- Sugary sports beverages
- Fruit juice
- Sweetened iced tea
8. Glazed or honey-baked ham
Honey-baked ham is a bone-in ham that is usually baked with a honey-butter blend slathered on top and in between slices. After the dish is cooked, a dry spiced sugar mix is applied to the outside of the ham and is broiled until it is crackled and glazed.
9. Oils and other unhealthy fats
For the Keto diet, we consider this unhealthy diet in question as – Trans fats, Hydrogenated fats, and the type of fats that increases inflammation.
Dark chocolate with a cacao content of at least 70% can be incorporated into the keto diet in small amounts. However, milk and white chocolates aren’t keto-friendly, provided their sugar content.
11. Starchy Vegetables
While good sources of vitamin C, potassium, and dietary fiber, white and sweet potatoes ought to be avoided on the keto diet because of their high carb content.
Examples of starchy vegetables include:
- White potatoes
- Sweet potatoes
- Green peas
- Acorn squash
- Butternut squash
A good substitute for potato-based recipes is mashed or riced cauliflower.
Juice is high in naturally occurring sugar. It lacks dietary fiber which is problematic, as fiber is needed for proper digestion and is difficult to procure enough of on the keto diet. Fiber is an important nutrient, as it helps in slowing down the travel time of food along the digestive tract, thereby assisting with blood sugar control. For maintaining the state of ketosis, it’s important to avoid consuming high-carb, low-fiber foods like juice and the associated blood sugar spikes that come with it.
Get started with your Weight Loss Journey today and take a step towards a healthy lifestyle! Stay tuned for inspiring Weight Loss Journeys, and Delicious Recipes! Also, don’t forget to follow us on Instagram for the daily dose of Health, and Wellness content!