KETO DIET

The keto diet restricts carbohydrates and has many potential health benefits, such as weight loss, diabetes management, better metabolic health, and more. The keto diet (after going through this article, read and learn to know the answer to this question, is carnivore diet keto?, as this was being asked by many health enthusiasts) restricts carbohydrates and has many potential health benefits, such as weight loss, diabetes management, better metabolic health, and more.

There is controversy and myth surrounding the keto diet, but for most people it seems to be safe. However, two groups often require medical attention, especially those with high blood pressure and diabetes.

Let’s see what to eat and what to avoid on the Keto diet

FOODS TO EAT

A  keto diet is full of , nutrient-rich food, such as meat, fish, eggs, and vegetables, along with natural fats like butter or olive oil.

1)     MEAT & POULTRY

Meats are perfect for keto which includes beef, pork etc, and all kinds of poultry . Soy products like tofu and tempeh also work. You can also have cold cuts like sausages and , Choose foods without sugar, starches, or breading to lower your carbohydrates.

Meats and meat substitutes

• beef
• deli meats
• game
• lamb
• organ meats
• pork
• poultry
• sausages
• tempeh
• tofu, extra firm

2)     FISH & SEA FOOD

Most fish and shellfish are Keto friendly. Oily Fish like salmon, sardines, mackerel are great choices, as are mild fish like cod, halibut and trout. Choose fish and seafood without added sugar or breading to lower your carbohydrates

Keto-friendly fish and seafood

• anchovies
• crab
• fish of all types
• lobster
• shrimp
• squid
• tuna

3)     CHEESE

Keto diet also includes Cheese, butter, and cream. Greek yogurt in particular is a high-protein, low-carb breakfast. Avoid low fat flavored yogurts which are often full of added sugar.

4)     EGGS

Eggs are delicious, portable, and vegetarian. Try to cook them, fried in butter or in an omelette for a quick and cheap meal. Enjoy eggs whenever you like because when you avoid carbohydrates, you don’t have to avoid dietary cholesterol.

Ways to eat eggs

• boiled, hard or soft
• fried
• in quiches or frittatas
• omelets
• poached
• scrambled

5)     FRUITS

Many tart fruits, such as berries, lemons, and limes, are good if you keep portions small. It is also applicable for melons due to their high water content. But almost all other fruits are high in sugar. A combination of fresh fruit mixed with heavy cream and dark chocolate makes the keto diet delicious and delicious.

Best keto fruits and berries

• blackberries
• coconut
• lemons
• limes
• raspberries
• strawberries

6)     VEGETABLES

You can have non starchy vegetables like salad veggies such as cucumber, celery, and radishes& leafy greens. Other favorite including Cauliflower, cabbage, Avocado and Zucchini. Fresh or frozen, most vegetables grown on the ground are keto-friendly. You can also go for vegetarian keto diet.

Best keto vegetables

• cauliflower
• avocado
• broccoli
• cabbage
• zucchini
• spinach
• asparagus
• kale
• green beans
• brussels sprouts

7)     NUTS & SEEDS

Many fruits and vegetables are low in carbohydrates. Just pay attention to two things. First, don’t eat too much! Start with a few or up to ¼ cup (about 25 grams) for snacks. And it also depends upon the type of nut you choose . Some nuts, like cashews, are higher in carbs than others, like pecans or macadamia nuts. You can also enjoy pumpkin seeds, sunflower seeds, and other nuts on keto.

Best keto nuts and seeds

• almonds
• Brazil nuts
• hazelnuts
• macadamia nuts
• peanuts
• pecans
• pine nuts
• walnuts

FOODS TO AVOID

1) AVOID SUGARY FOOD

Sugary foods are limited in almost every diet, and keto is no different. Avoid sodas, candy, sports drinks, cookies, desserts, breads, pastries, sweetened yogurt, ice cream and breakfast cereals. 

Most fruits are high in sugar for keto. Mangoes, grapes, and bananas pack a day’s worth of carbs in one cup (about 200 grams).

Even products, such as ketchup, pasta sauce and salad dressing, often contain sugar. Read the signs carefully to avoid them.

Products such as honey, maple syrup  are also sugars. There are dozens of names for sugar. Try to avoid it, whatever its name is.

2) AVOID STARCHY FOOD

After digestion starch turn into sugar. Most foods that we feel are healthy end up having more sugar  and can prevent you from reaching your diet goal.

Starches to avoid include bread, tortillas, pasta, rice, couscous, potatoes, french fries, chips, crisps, bagels, crackers, legumes (most dried beans), cereals, porridge, oatmeal and muesli.

Even whole grains and grain-like foods like quinoa are just other forms of starch. 

There are many substitutes for these foods that work on the keto diet.

3)   LIMIT SPECIAL KETO OR LOW CARB PRODUCTS

 Keto cookies, chocolate bars and similar products are highly processed. Although they may contain less sugar and flour than their high-carb counterparts, they provide less nutritional value and can cause carbohydrate cravings. In general, they can slow down the progress of losing weight.

Ideally, avoid them or limit them and choose whole foods that are nutritious.

After reading the above Do’s and Don’ts, its time to adopt to a healthy Keto Meal Plans Dubai from Bemoreketo.com