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1 year ago

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The ketogenic diet shows low-carb meal on the table.
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The ketogenic diet shows low-carb meal on the table.

The Secrets of the Keto Diet: What to Eat and What to Avoid

The ketogenic diet, or keto diet, is one of the most talked about weight loss plans today. It works differently than other diets you may have heard about and relies on different foods to help your body burn fat faster and more effectively. There are many benefits of the keto diet, but before you begin the strict regimen, it’s important to know what you can and can’t eat on it—and what dangers might be lurking in your food. Read on to learn more about keto and how to start the diet safely and successfully.

What is in a ketogenic diet

I will now list some examples of what is in a ketogenic diet. Protein, such as poultry, eggs, beef, pork, fish and seafood. Fats, like butter or ghee, olive oil, coconut oil or avocado. Vegetables such as cauliflower rice or zucchini noodles for stir-fries. Fruit such as berries that are not high in sugar. Other foods such as heavy cream or cheese with limited carbs from lower glycemic index sources like blueberries can be consumed occasionally due to their low carb count. Beverages like black coffee without cream or sweeteners with water or sparkling water can be drank freely throughout the day.

Foods to Avoid on a Keto Diet

Some low carb foods that should be avoided on keto are corn, potatoes, rice, beans, lentils, quinoa and soy. However, some people think it is fine to eat these foods because they have a lower level of carbohydrates. Corn has 20 grams per cup while white potatoes have 27 grams per cup. Rice has 45 grams per cup while quinoa has 39 grams per cup. White rice is still a better choice than brown rice but both are higher in carbs than most other low carb alternatives. Quinoa is also higher in carbs than many other grains, so if you’re trying to stick to a no sugar no carb diet then you might want to avoid it.

Supplements You May Need on a Keto Diet

Supplements you may need on a ketogenic diet include salt, magnesium, calcium, potassium, vitamin D3, omega-3s (fish oil), probiotics and digestive enzymes. Without these supplements your health could suffer. The keto diet is very restrictive so it can be difficult to follow without proper supplementation. However, not everyone needs all of these supplements and many people can get everything they need from their food. If you are interested in following a strict keto regimen then talk with your doctor about what types of supplements would be best for you before starting any type of new regimen.

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How to Follow a Keto Diet

If you’re considering following a ketogenic diet, start by eliminating all sugary foods from your diet. It’s also important not to eat any carbs, as these can be converted into sugars. Instead, focus on eating high-quality protein such as meats and eggs. Make sure you get enough fat in your diet in order to maintain ketosis. There are many keto recipes that are easy to make using ingredients found in any grocery store. Check out these low carb foods for some ideas on what you can have while following a keto diet. These include green leafy vegetables, avocados, olive oil, blackberries and other berries. In addition to cutting sugar from your diet you should cut out refined carbohydrates such as pasta or rice in order to ensure you stay healthy while enjoying the keto lifestyle.

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