Keto Diet Plan for Beginners
It is not just a low-carb diet a diet that emphasizes on eating real food. Keto puts your body in a high metabolic condition called ketosis.
This process makes it easy for the body to burn fat for energy use.
Standard and high-protein diets are common and have been used by most people.
A study has shown that on a keto diet, you can lose as much as 2.2 times more weight compared to a calorie-restricted diet. In order to receive maximum benefits on a keto diet, you need to understand the types of food to eat.. Here’s a detailed list of ketogenic diet foods to avoid.
All grains and starches
Wheat-based products such as pasta, rice, cereals, barley, buckwheat, rye, oat, crackers, potatoes, chips, and porridge.
They have a sweet taste and are easy to recognize. Starches are complex carbohydrates and are excellent sources of energy.
Fruits contain a lot of carbohydrates. Berries can be consumed in moderation on a keto diet. Small amounts of blackberries, raspberries, and strawberries are good. However, blueberries should be consumed infrequently and in small quantities as well. Tropical fruits such as mango, banana, papaya and other high-carb fruits like grapes and tangerine should be out of your diet. Pure fruit juices are also not good. You can make smoothies instead. Smoothies contain high fiber content which is more satiating compared to juices that have high sugar levels.
Sugar or any other soft drink are not recommended in a keto diet. Avoid foods that contain processed sugar like candy sweets, donuts, frozen treats, cookies and chocolate bars, and breakfast cereals. Be sure to read labels to check any hidden sugars particularly in foods such as sweetened sauces, dips, packaged goods, dressings, and condiments. Artificial sweeteners, and other sugar-rich foods that stimulate appetite and cause cravings. Sugar can quickly kick you out of ketosis, and you should stay away from it.
Margarine (imitated butter) is industrially produced. It contains high levels of omega-6 fatty acids. Margarine doesn’t taste like butter. It doesn’t provide any health benefit. The high omega-6 content in margarine has been linked to causing allergies and other inflammatory diseases.
Low-fat dairy products
Keto diet allows only a small amount of raw and full-fat milk. Milk isn’t recommended in a keto diet for a variety of reasons. Milk takes time to digest. This is because it lacks good bacteria that is eliminated during the pasteurization process. Milk is also rich in carbohydrates (4-5 grams/100ml.) You can still take cream but in reasonable amounts instead of milk. Additionally, when choosing milk try to consider the NO rBGH label. Some farmers tend to inject genetically engineered bovine growth hormones (rBGH) to increase milk production.
Types of Legumes
Legumes such as chickpeas, pinto beans, navy beans, kidney beans, soybeans, and lentils are non-ketogenic foods. Legumes have high carbohydrate levels. They also hold phytates and lectins that slow down their digestion. Studies have shown that legumes can cause leaky gut syndrome, IBS, Hashimoto’s, and PCOS. Some legumes such as peanuts should be consumed in moderation.
Factory-farmed animal products
Alcoholic products and sweet drinks
Alcoholic drinks are bad, and most of them contain carbohydrates. Avoid Foods such as wine, beer, and cocktails
Keto diet side effects
A ketogenic diet is not for everyone. It can be safe for healthy people. The diet sometimes causes side effects as the body adapts. The condition is often termed as keto flu and usually occurs for a few days. Increased hunger, nausea, sleep-related disorders, digestion problems, the decline in exercise performance and mental function. By eating a low-carb diet can minimize most side effects