Beginners Guide to Keto
Keto is considered to be a diet that helps you lead a healthy lifestyle by reducing your carbohydrate intake. In this way, the body will start burning fat for fuel which will consequently put the body into a state of ketosis. Your liver will then take the fat and turn it into energy molecules that are known as ketones. These can then be used as energy for the brain and organs.
What Can You Eat on a Keto Diet?
As mentioned, the keto diet is all about limiting the amount of carbohydrates that you consume. So, in order to remain in ketosis you need foods that have a lower count of carbohydrates. This means that you can eat popular foods such as:
- Meat and Poultry
- Fatty fish such as Salmon, Mackerel and Trout.
- You can also eat Cheese, Butter, Eggs, Seeds, Nuts, Oils, Avocados or vegetables that are low in carbs such as Peppers, Onions and Tomatoes.
In order to reach ketosis, you will need to avoid eating too many carbs, which means that you should remain below 50 grams of net carbs each day and where possible, 20 grams. If you reduce your carb intake, the more effective the keto diet will be for you. Fortunately, there are plenty of keto-friendly foods available, allowing you to enjoy artisan treats while still following the diet correctly.
What Can You Drink while on Keto?
The best thing that you can drink is water, but it is possible to drink other drinks such as tea and coffee. However, you should avoid sweeteners and sugar where possible. You can have a small amount of milk or cream but you will need to be aware that the carbs can add up. If you enjoy a glass of wine, you can have the occasional glass although sweet alcoholic drinks should be avoided.
What Foods Should You Avoid?
It’s said that certain foods should avoid when on a keto diet. Of course, as it is a low-carb diet, you should avoid foods that are high in carbs. Foods to avoid are:
- Bread including bagels, muffins, tortilla and pancakes.
- Rice and pasta.
- Baked goods such as cookies and cakes.
- Anything containing sugar meaning you should also avoid the majority of fruits and fruit juices.
- It is also important to avoid processed foods.
How Do You Know If You Are In Ketosis?
If you eat the correct foods and avoid the foods above, your body should normally enter a state of ketosis. There are testing kits that you can purchase to determine if you are in ketosis but there are signs which include:
- Frequent urination during the early phases
- Increased thirst
- Bad breath or a fruity taste in your mouth
- Lack of hunger or reduced appetite
How Can Ketosis Benefit You?
The results you achieve when following the keto diet will depend on how strictly you follow the diet. However, according to dietdoctor there are possible benefits that might include weight loss and blood sugar control. With weight loss comes an array of additional possible benefits such as reduced blood pressure and more energy, allowing you to get more out of your daily life. When it comes to your own personal experience, this depends on each person as one might see rapid weight loss, some see improvements to health or other steady results. Either way, the keto diet is recommended by many and many have seen amazing results but you should always consult with your doctor first before going on a strict diet such as Keto.
If you're already following a Keto diet, make sure to check out our curated category for all keto food.
For some ideas on what keto snacks to try check out our keto snack guide - ever heard of ketonuts?
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