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KETO DIETA Keto Diet Food Guide – 2020

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Every year, it seems as though you hear of these “fad diets,” that everyone seems to be talking about. These fad diets are sometimes unrealistic, over the top, and aren’t easy to keep as an overall lifestyle change. I mean, who wants to drink pepper and lemon juice for breakfast, lunch, and dinner? Yeah, not too many of us. Recently, you may have heard or read about the keto diet. Keto? What the heck is kee-toe? We made it simple and created a guide on which foods to avoid on the keto diet and which foods to eat on the keto diet!

What is Keto?

This diet is powered with the help of fats, rather than carbs and protein, so you won’t find grains, beans, fruits, and starchy vegetables on a keto devotee’s plate. Each day, you want your intake to consist of:

  • 70-75% Fat
  • 20-25% Protein
  • 5-10% Carbohydrates

If you’re asking yourself, “what’s the point with all that fat?” well, here’s why. The overall goal of the diet is ketosis. Ok, now words are just being tossed around.. ketosis?! Yup, ketosis, it is an actual thing. Through fat metabolism, your body enters a ketogenic state. Instead of your body using carbohydrates for fuel and energy, it essentially uses fat. These fats are converted into ketones, which help keep you energized!

 

What are Keto-Friendly Foods?

With all of this keto, ketosis, ketogenic lingo sorted, it’s time to talk about the good stuff, FOOD! If you’re like the majority, you want to know what you can eat and what you can’t eat while on a diet. Here’s a list of foods you should eat while on the keto diet!

 

Eggs

Good ol’ eggs, that go-to staple for breakfast. From fried to boiled, to poached to scrambled, these little things are so versatile and there are so many gratifying keto recipes that feature eggs.

 

Meat

Remember, you don’t need a whole lot of protein on this diet. Eating too much protein will make it harder for your body to get into ketosis.

 

Seafood

Fish, shellfish and everything in between is great for the keto diet, especially salmon. Grilling or simply baking fish along with slices of lemon is a flavorful option, but avoid any breading, which typically contains carbs.

 

Vegetables

When choosing vegetables, be sure to go for leafy, green vegetables that are grown above ground. Avocados, zucchini, broccoli, cabbage, eggplant, bell peppers are great choices that provide you with loads of “good keto fats.” However, avoid vegetables like carrots, potatoes, and onions.

 

Nuts

But don’t go nuts over nuts! In moderation, nuts can be a great additive to salads but be careful when snacking, it’s easy to get a little carried away. We hate to discriminate, but some nuts are better than others. For example, cashews are higher in carbohydrates then pecans or macadamia nuts.

 

Berries

Again, moderation is key when it comes to raspberries, strawberries, blueberries and other kinds of juicy berries. Adding berries to one of our jels or puddings make for a compliant, treat that’ll satisfy any keto sweet tooth. Check out this keto-friendly gummy bear recipe!

 

Which Foods Should You Avoid on Keto-Friendly Foods? 

Now that you’re up to date with different keto-friendly foods, here a guide to foods that you shouldn’t eat while on the keto diet.

 

Grains

Avoid! As much as you may enjoy a big bowl of pasta, cooked pasta should be avoided at all costs. Along with pasta, rice, bread, and beer should a thing of your past, just like that ex-boyfriend or girlfriend.

 

Fruits

As sweet as they may be, fruits should be limited in your diet. Bananas, apples, oranges, pears have got to go!

 

Junk Food

Ok, you’d be lying if you said you’ve never indulged in some junk food here and there. Yeah, they may be great during the moment, but they are not beneficial for you, your body, and health, hey kinda like that ex from earlier! Soda, juice, candy bars, candy, and donuts are all high in carbs and added sugar.

 

So, what’s the hype all about?

The keto diet has been proven to be beneficial for children with epilepsy. Keto devotees have reported improvements in concentration, blood pressure and it also lowers cholesterol and triglycerides. Some have credited the diet saying it helped shed pounds, burned more calories, and reduced the feeling of hunger.

 

Written by,

Stephanie Robinson

Sources:

https://www.dietdoctor.com/low-carb/keto/foods

https://www.nytimes.com/2020/01/02/style/self-care/keto-diet-explained-benefits.html

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