What to Include and Avoid on a Ketogenic Diet

A ketogenic diet is a low carb high-fat diet that is beneficial to the body in some ways. For starters, a lot of people follow a keto diet due to its benefit in weight loss as studies have proven it to be one of the quickest and safest ways to slim down.

When looking to begin a keto diet, it is essential to find out what constitutes a ketogenic diet and what isn’t safe for consumption when looking to remain in ketosis.

Below is a list of some of the food you should eat and avoid when in ketosis.

What Foods Should You Eat?

1. Meat

Meat contains low carbs and is safe for consumption when on a keto diet. Grass-fed But you also need to be aware that meat contains a high amount of protein and too much consumption of meat will increase the protein content of your diet making it harder for you to get in ketosis.

Also, when shopping for processed meat, endeavor to check the nutritional information on the package to be sure that it contains a low amount of carbohydrate.

2. Natural Fats

A keto diet is a high-fat diet in which fats replace carbohydrate as the main source of fuel to the body. So it is advisable to get most of your calories from fat if you want to remain in ketosis.

You can get fat from natural sources such as meat, eggs, and fish. Also cooking fat such as coconut and butter oil should also be a major part of your diet.

You can also introduce olive oil into your salads to increase the fat content. Fat obtained from food sources that contain omega-3 fats are safe for consumption even in excess when on a ketogenic diet.

3. Green Leafy Vegetables

Green leafy vegetables that grow above the ground such as avocado, cauliflower, zucchini, broccoli, and cabbage should be a central part of your diet if you want your body to remain in ketosis.

I find them useful in replacing high carb meals such as potatoes, rice, and pasta.

There are a variety of ways you can prepare your vegetables to be tasty; you can fry them in butter and add olive oil to your salads to increase the fat content.

You can also use vegetables to add color and flavor to your keto diet.

4. Nuts

Nuts are a good choice of snack when on a keto diet. But you want to ensure that you don’t overeat of it that it affects your daily calorie intake.

In addition to reducing the risk of cancer and heart disease, they also help you stay satiated making it easy for you to stick to your daily calorie consumption.

Some examples of nuts that are safe for use on a keto diet include almonds, macadamia nuts, pecans, cashew, Brazil nuts, walnuts, pumpkin seed, flax seed, sesame seed, chia seed, and pistachios.

What Foods to Avoid?

1. Alcohol

One of the most significant sacrifices I have had to make since I started a keto diet is to cut out alcohol from my lifestyle.

The truth is that most alcoholic drink contains a high amount of sugar especially sweet red wines and most beers. But if you must consume alcohol on a keto diet, stick to dry wine such as regular red or white with low carb content.

You can also drink whiskey, champagne, brandy, vodka, and cocktails so long they do not contain sugar.

2. Grains

 Grains such as rice, millet, wheat, barley, oat and corn should be removed from your diet.

This is because they contain a high amount of carbohydrate and will slow down your ketosis level and also reduce your weight loss.

Green leafy vegetables are an excellent option to substitute for grains.

3. Sugar

If you want to remain in ketosis, then you most certainly want to avoid sugar in your diet.

This includes avoiding food and drinks that are high in sugar since they increase your carbohydrate level and make it difficult for you to lose weight.

It is crucial that you avoid sugar from sources such a raw sugar, honey, maple syrup, cane sugar and agave nectar.

 Conclusion

The best possible way to avoid the low carb diet mistake is to calculate your daily calorie intake; this makes it possible for you to be aware of what you consume.

Also, it is essential that when shopping through for groceries, check the information on the label to be sure of the nutritional content.

Remember that the best way to stay in ketosis is to eat a high-fat diet while reducing your daily carbohydrate consumption.

If you have any questions or will like to contribute, feel free to use the comment section. Also, if you find this article helpful, share it with your friends.