The ultimate list of keto diet do’s and dont’s
By: K Suneel Kumar Reddy
Tags: Ketogenic Diet, Weight Loss, Fitness, Keto, Keto Diet

If you’re talking about dieting or losing weight, you’ll almost obviously come across the ketogenic, or keto, diet.

That’s because the keto diet has become one of the most popular ways to lose weight and improve health around the world.

According to studies, adopting this low-carb, high-fat diet can help you lose weight and even improve illnesses like type 2 diabetes and cognitive decline.

This article discusses what foods to consume and avoid on the keto diet, as well as a eight week keto meal plan to get you started.

Here’s what you might know about the do’s and don’ts of the Keto Diet.

Foods to Eat here on Keto Diet:

Keto-Friendly Foods

These foods are ideal for a low-carb diet.

Fruits

When adopting a keto diet, you should limit your intake of fruits that are high in sugars or carbohydrates. Organic berries and avocados (yes, they’re fruit!) are fantastic on a keto diet, but keep your berry intake minimal to prevent ingesting too many sugars.

Vegetables

We don’t usually think of veggies as high-glycemic foods, but there are some that are, as well as some that are low glycemic. Here are a few examples of low-glycemic vegetables:

Broccoli

Summer squash

Zucchini

Cauliflower

Brussels sprouts

Celery

Cucumbers

Asparagus

Mushrooms

Cabbage

Lettuce

Artichokes

Bell peppers

Eggplant

Onions

Leafy greens, like arugula, kale, and spinach

Olives (not overly processed)

Because carbs break down during cooking, the longer veggies are cooked, the higher their glycemic index. That is why cooked veggies like onions and beets get sweeter.

Fats

Despite the fact that keto foods are heavy in fat, not all fats are created equal. It is beneficial to examine labels to verify that fats are of excellent quality, such as the following:

Avocado oil

Grass-fed ghee or butter

Extra virgin olive oil

MCT oil (medium-chain triglycerides)

Virgin coconut oil

Pasture-raised egg yolk

Bacon fat (no-sugar-added bacon)

Protein

High fat consumption is one of the features of current keto diets, not necessarily high protein consumption, therefore protein does not need to make up the majority of your diet. Around 20% protein is a reasonable starting point for the keto diet, but this may vary based on your own goals.

Consider consuming meat pieces with natural fat levels rather to those that have been trimmed or treated to remove fat. Also, make sure all of your meats are grass-fed, including organ meats, eggs, dark-meat chicken, and beef. High-quality salmon and other fatty fish are also good sources of protein, but watch your portion size.

Legumes, Nuts and Seeds

Legumes, nuts, and seeds are carefully avoided on a keto diet. You can include small amounts of raw nuts, such as almonds, cashews, and walnuts, as well as their flours, but be mindful of your intake. Coconut is a fantastic keto food that can be enjoyed in a variety of ways (coconut flour pancakes, anyone?).

Condiments

Avoiding processed condiments is one of the most difficult aspects of transitioning to a keto diet. Everything from ketchup to salad dressing contains filler ingredients and sugars that will not induce ketosis in your body.

Fortunately, there are a plethora of delicious garnishing options for keto foods. Here are a few examples:

*Apple cider vinegar (ACV): Excellent for salad dressings and other uses.

*Coconut aminos are an excellent substitute for soy sauce, teriyaki sauce, and salad dressings. It’s lightly sweet and goes well with foods that benefit from extra seasoning, such as cauliflower rice.

*Spices: Most fresh herbs and spices can be enjoyed on a regular basis. Use salt sparingly, as with any healthy diet.

Do you want to try a keto-friendly meal? For lunch, try a salad with bitter arugula greens, a hard-boiled egg, avocado, olives, free-range grilled chicken or grass-fed steak, and a delicious homemade dressing.

Foods to Avoid

It’s important to know what you can eat on a keto diet, but it’s also vital to know what you should avoid, especially some common foods you might not think of.

Fruits