Keto Diet - What to Eat And Avoid on A Keto

The keto is a low carbohydrate diet, not "carbohydrate free". How many carbohydrates can you eat per day?
The answer is that it depends. But as a guideline, stay under 20 grams per day for maximum effect. If you want to eat more carbohydrates, you should probably try to stay at least under 100 grams of carbohydrates a day to see some of the benefits of eating low carbohydrates, such as weight loss.

You should strive to assess your fiber and water-rich carbohydrates from fruits and vegetables to naturally stimulate hydration and keep your digestive system humming. Not sure if a product choice is low in carbohydrates? Choose options grown above the ground (leafy vegetables, peppers, and stem-shaped vegetables), rather than underground (root vegetables such as potatoes, carrots, and parsnip) because they generally offer fewer carbohydrates.

Good examples of keto-carb diet food:
• Tomatoes
• Eggplant
• Asparagus
• Broccoli
• Cauliflower
• Leafy vegetables
• cucumber
• Peppers
• Zucchini
• Celery
• Brussels sprouts

Proteins (10-20% calories)
Proteins are essential for building muscle cells and burning calories. Eat too much or too little as part of your keto diet and you will sabotage your goals on a large scale.
In the absence of carbohydrates and proteins, for example, if you adhere to the very low carbohydrate-keto quota and eat more fat and less protein than recommended, your body will become muscle tissue as fuel. This in turn reduces your total muscle mass and the number of calories that you burn at rest.

Fish and seafood - these are all good, especially fatty fish such as salmon. If you are worried about mercury or other toxins, consider eating more small fish such as sardines, mackerel and herring. If you can find fish caught in the wild, this is probably the best, and avoid breading because it contains carbohydrates.

Eggs - Eat them in any way, e.g. porridge, fries, scrambled eggs or omelets, whatever you want. Best recipes for Keto eggs
Buying organic or preserved eggs is perhaps the healthiest option, although we have no scientific research to prove better health.
How many eggs can you eat, taking cholesterol into account? Our advice is no more than 36 eggs per day.
But don't hesitate to eat less if you prefer.

Meat - Unprocessed meat is low in carbohydrates and is compatible with keto, and organic and grass-fed meat can even be healthier.
But remember that keto is a high-fat diet, not a protein, so you don't need large amounts of meat. Excess protein (more than what your body needs) can be converted to glucose, making it more difficult for some people to get ketosis, especially in the beginning and with high insulin resistance. .
Note that processed meats such as sausage, meat products and meatballs often contain added carbohydrates. When in doubt, look at the ingredients, aim for less than 5% carbohydrates.

Fat (70-80% of calories)
This is where most of your intake comes in. Various studies have shown that a high-fat diet can reduce the cravings and appetite-boosting hormone levels, ghrelin and insulin.
Now it's time to forget about the low-fat / low-fat / fat-free 80s strategy. When you put away your keto diet stock, get full of fat. And don't worry about dietary cholesterol, a factor in how much animal protein you eat, a study published in The Journal of Nutrition suggests. For healthier blood cholesterol, focus instead on consuming a higher ratio of unsaturated fats (linseed, olive oil, nuts) to saturated fat (lard, red meat, palm oil) butter).

Nuts and seeds - Can be eaten moderately, but be careful when using nuts as a snack, as it is very easy to eat much more than you need to be satisfied. Also note that cashews are relatively rich in carbohydrates, choose macadamia or pecans instead
How much is too much? It depends on the progress of your weight loss and the rest of your carbohydrate intake. In general, try to limit the consumption of nuts to less than 1/2 cup per day (approximately 50 grams). Examples of nuts: almonds, walnuts, linseed, pumpkin seeds, chia seeds, etc.

food to avoid

Sugar: it's the big no-no. Remove all carbonated drinks, fruit juices, sports drinks and "vitamin water" (these are essentially sugar water). Avoid sweets, sweets, pastries, cookies, chocolate bars, donuts, frozen treats and breakfast cereals.

Read the labels for hidden sugars, especially in sauces, spices, drinks, salad dressings and packaged products. Honey, maple syrup and agave are also sugars. Ideally, also try to avoid or limit artificial sweeteners.

Starch: bread, pasta, rice, potatoes (including sweet potatoes), fries, chips, porridge, muesli, etc. Also avoid whole-grain products.
Legumes, such as beans and lentils, also contain a lot of carbohydrates. Small amounts of certain root vegetables (other than potatoes and sweet potatoes) may be good, but be careful because carbohydrates can accumulate quickly.
cereals

If you want to get ketosis quickly, you need to limit your carbohydrate intake. All grains consist mainly of carbohydrates, so the easiest and best way to keep carbohydrates low is to completely avoid grains.
Some carbohydrates, such as rice and corn, contain enough carbohydrates in one serving to achieve carbohydrate allocation throughout the day.

Here is a simple list of foods to avoid on keto diet
Make it easy to stay in the macronutrients of the keto diet by avoiding these foods:
• Beans, peas, lentils and peanuts
• Grains such as rice, pasta and oatmeal
• Low-fat dairy products
• Added sugars and sweeteners
• Sweet drinks, including juice and soft drinks
• Traditional snacks such as chips, pretzels and crackers
• Most fruits, except lemons, limes, tomatoes and small portions of berries
• Starchy vegetables, including corn, potatoes and peas
• Trans fats, such as margarine or other hydrogenated fats
• Most spirits, including wine, beer and sweet cocktails

WARNING!

The ketogenic diet has become very popular lately, and many food companies want to withdraw from it by applying a label "ketogenic" or "low in carbohydrate" on a new product. Be very careful with special "keto" or "low-carb" products, such as pasta, chocolate bars, energy bars, protein powders, snacks, cakes, cookies, and other "low-sugar" treats. Carbohydrates "or" Ketogens ".

Read all labels carefully for natural low carbohydrate ingredients. The fewer ingredients, the better.
These packaged products generally do not work well for weight loss and for solving metabolic problems. They may contain hidden carbohydrates that are not listed on the label, or they may keep you attached to desires and even addictions to the carbohydrate-rich foods they are trying to replace.

Analyze the labels. You will often see that a product is full of additives, sugar alcohols and other sweeteners. They are often essentially an ultra-processed junk food with a "keto" label. And labels can even lie. A few years ago, a large pasta company was fined $ 8 million for lying about the carbohydrate content of its products.

In summary:
• Do not replace carbohydrate-rich waste with highly processed keto products. If you want a treat, make a low-carb version of a dessert or treat yourself to our guide for desserts or treats. You will probably be more successful on the keto diet throughout your life if you adjust your palate so that you no longer want, need or want this type of food.
• Beware of labels with the indication "net carbohydrates". This can sometimes be a form of creative marketing to mask the real carbohydrate content.