Dos and Don’ts of a Keto Diet

PROTEIN
Dos: Most proteins are fair game with a keto diet, however it is encouraged to enjoy organic, grass-fed or pasture-raised meats. On a keto diet you can enjoy a variety of protein sources such as whole eggs, fatty fish like salmon, seafood, organ meats, steaks, pork, poultry and more.

Don’ts: While the majority of proteins are okay in a keto diet, any meats or protein sources with added sugars is a no no.
OILS AND ADDED FATS
Dos: Fat makes up a huge part of the keto diet because it’s basically your main fuel, which is why it is encouraged to choose organic and grass-fed whenever possible. Excellent fat sources include olive oil, mayonnaise, coconut oil, butter, lard and other non-hydrogenated or unprocessed oils.
Don’ts: As long as there are no added sugars to the fat source, most fats are fair game.
NUTS AND SEEDS
Dos: Nuts and seeds are the best snack to fuel your day on a keto diet. Excellent sources include almond butter, flax seeds, macadamia nuts, brazil nuts and pecans.
Don’ts: Nuts covered in sugar are a no no.
DAIRY
Dos: Enjoy all of the cheese you would like on a keto diet. On top of that other great dairy sources include whole milk, full fat Greek yogurt and cream.
Don’ts: Avoid yogurts and creamers that are sweetened because they can quickly add to your overall carb count for the day.
FRUITS AND VEGGIES
Dos: To avoid constipation, load up on low carb veggies like kale, spinach, cabbage, mushrooms, green beans and green bell peppers. Some lower sugar fruit options include blueberries, blackberries and raspberries, but eat them sparingly.
Don’ts: Since fruits are high in sugar and carbs, they are usually a no go except for the few mentioned above. Fruits that are usually avoided on a keto diet include oranges, grapes, mangos, apples, papaya, pineapple, bananas, dried fruit and fruit concentrates. Avoid highly starchy vegetables like potatoes, corn, parsnips and yams.
GRAINS
Don’ts: All grains, even whole grains, should be avoided on a keto diet. A high intake of carbs will interfere with ketosis.
BEANS AND LEGUMES
Don’ts: Due to their high starch content, beans and legumes should be avoided.

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