There are many different types of diets you can choose from these days, some of which are more successful and manageable than others. Over the decades, we have seen various diets rise and fall in terms of popularity. However, one very popular choice these days is the Keto Diet.
So, how many grams of carbs on keto can you have? This diet plan is based on low carbohydrate consumption, with around 5-10 percent of daily calorie intake coming from carbs. In addition, around 20-25 percent of daily calories should come from protein while the remainder comes from the consumption of fat. The diet was initially developed in the 1920s to help epileptic children but over recent years, it has really taken off as a weight loss and health-promoting diet.
Unlike the Atkins Diet, where the body goes into ketosis for the first and perhaps the second phase of the diet, the Keto Diet involves your body being in ketosis throughout the diet. This is why it is often classed as more of a lifestyle change than a short-term plan, with many turning to this diet because it promotes good health rather than solely to lose weight.
So, what can you eat on a Keto Diet? Well, this diet does have restrictions just like any other diet. However, it also provides plenty of food options unlike many other diets, which means you are more likely to stick to your eating plan and find success. In this guide, we will find out more about the best foods to eat and which ones to avoid while on this diet plan.
With the Keto Diet, you have to ensure you familiarize yourself with the foods you can and cannot eat while on the diet. Once you have done this, you should find it simple to create perfect meal plans that leave you feeling satisfied but also help you to achieve your goals when it comes to your health and weight. Below, are the details of key foods you can eat and ones that you need to avoid while on this diet: -
What Are the Best Types of Foods for the Keto Diet?
So, what can you eat on a Keto Diet? Well, some of the best foods for Keto Diet to include when you are on the plan include:
Grass-fed Red Meat and Poultry
This diet is a great choice for meat-lovers, as you can enjoy fatty cuts of meat as well as poultry as part of the eating plan. You should opt for meat cuts with higher fat levels such as ground beef, steak, and beef ribs.
Fish High in Omega-3
You can also eat seafood and fish that is high in Omega-3 fatty acids. This includes fish such as salmon, herring, and sardines. This adds greater versatility to your diet as well as enabling you to enjoy the many health benefits of Omega-3 consumption.
Your Keto eating plan should include plenty of full-fat dairy products including cheese, heavy cream, butter, and yogurt. It may seem a little odd that you can include these products given the restriction on milk. However, these products are a valuable source of both calcium and protein, as well as offering a range of health benefits. This is great news for cheese-lovers who often find themselves severely restricted in terms of cheese consumption on other diets.
Eggs are very versatile and can be cooked in a variety of ways as well as consumed for breakfast, lunch, or dinner. They are also a valuable source of choline, which is essential for higher energy levels, metabolism, and muscle health among other things. They are also a great source of protein and low in carbohydrates, making them an ideal addition for Keto dieters.
If you love your veggies, you will be glad to know that you can still consume a range of vegetables that are known to be low in carbohydrate when you are on this diet. The right veggies can help to boost your health and provide valuable vitamins without sending you over your carb limits. Green vegetables such as spinach, asparagus, broccoli, and cabbage are ideal and provide the perfect accompaniment to your main meal.
Avocados are high in healthy fats but low in carbohydrate, which makes them a perfect addition to the Keto Diet plan. They also have high levels of potassium, which makes it easier to transition from your regular diet to the Keto eating plan. They offer a range of benefits including reducing the risk of heart issues. They are also very versatile and can be prepared in a variety of different ways.
So, what fruits can you eat on a Keto Diet? Well, there are certain berries that can be very beneficial. When you are on the Keto Diet, there are restrictions in relation to the number and types of berries you can eat. However, you should include some as part of your plan and the best ones to choose are those that are high in antioxidants. Of course, you do need to eat berries in moderation while on this diet. However, you can enjoy adding options such as blueberries, raspberries, strawberries, and blackberries.
It is important to avoid refined fats while you are on the Keto Diet, but it is also important to ensure you include healthy fats. There are various healthy fats you can choose from and you can add them to your diet plan in various ways. Some of the options include unrefined coconut oil, avocado oil, nuts, flax seeds, cold-pressed olive oil and/or olives, and full-fat butter and cheese.
As you can see, while there are some restrictions on the Keto Diet, there are still plenty of food options available to enable you to enjoy variation when it comes to your meals.
The Foods to Avoid on a Keto Diet
In addition to knowing what foods you should eat on this diet plan, you also need to be familiar with the foods to avoid on the Keto Diet. This includes:
In today’s world of convenience, many of us are guilty of consuming huge amounts of processed food. This includes takeaways, frozen ready meals, and on-the-go snacks picked up from the gas station or grocery store. This type of food does not provide health benefits and are generally packed with sugar and artificial ingredients. When you are on the Keto Diet, you cannot take any chances with processed foods because of the ingredients they contain.
Another thing you need to cut from your diet if you are on the Keto eating plan is grains. This is another type of food that many may struggle to cope without at first. However, over time, you get used to excluding grains from the diet and you start to become inventive with alternatives. Some of the grains you need to cut out include wheat, oats, rice, barley, quinoa, and corn. These grains are high in carbs and can lead to bloating. Grains are one of the key carbs to avoid in Keto eating plans.
Some people find it pretty easy to cut sugar out of their diet while others really struggle because sugar does have addictive qualities. Sugars are also a primary source of carbs in people’s diets with many consuming huge amounts of sugar each day without even realizing it. For those who are used to consuming a lot of sugar, cutting it from their diet can be difficult. However, it is important to ensure you do this if you want to succeed on this diet plan.
One of the things many people find the most difficult about the Keto Diet is the restriction on potatoes. As the body breaks down the starch in potatoes, it converts into sugars, which can then result in raised glucose levels. So, if you are a big fan of potatoes, this is one of the key sacrifices you will have to make. However, you can look at alternatives to replace your potato-based dishes such as mashed cauliflower or Zucchini fries.
You may think that the lack of sugar and carbohydrates in diet fizzy drinks makes them ideal as a beverage addition to your plan. Don’t be fooled! Even though these drinks may not contain sugar, they do contain sugar substitutes which then make your body believe that you are drinking a beverage with full sugar content. So, you need to avoid drinking these diet sodas and instead opt for drinks such as soda water or sparkling mineral water if you want to add fizz to your beverages.
Tips for Keeping Track of Your Macros when on the Keto Diet
When you are in the Keto Diet, you may want tips on how to keep track of macros on Keto Diet. You can track your food intake by following a general macro (macronutrient) breakdown. The general macro intake is 5-10 percent of daily calories from carbs, 15-20 percent from protein, and the remainder from fats. However, this can vary slightly based on your body type.
If you want to keep track of your macros with greater ease when on the Keto Diet, you will find a range of tools designed to help you with this including online macro calculators. By making sure you track your macros and limit your carb intake, your body can start depleting glycogen levels so that your body starts to use ketones for fuel, which will get your body into the state of ketosis that you need to maintain throughout this diet.
Another thing you can do in order to help you is to invest in kitchen weighing scales if you do not already have them. This will enable you to ensure you are accurate with food measurements and weights, so you do not exceed your carb and protein levels. It helps to take the guesswork out of measurements and means you are can track your macros with greater ease.
The Key Benefits of the Keto Diet
In order to ensure the Keto Diet is right for you, it is advisable to familiarize yourself with some of the key benefits of this diet plan. This includes:
Boosting Blood Sugar Stability
This diet plan can help to increase the body’s blood sugar stability. It helps to reduce glucose levels and reduce the risk of insulin resistance. In addition, it can increase insulin sensitivity, which can have a positive impact on your health.
Boosting Fat-Burning and Weight Loss
With this diet, the body no longer relies on glycogen for en4ergy. Instead, the diet triggers fat burning within the body, which basically means your stored fat will be used up to provide you with fuel. This then makes it easier for you to lose weight and get into shape.
Improve Brain Function and Better Sleep
Ketones are able to cross the blood/brain barrier more easily, which means your brain can also use them for energy. This leads to improved brain functioning, alertness, and concentration during the day. At the same time, it helps to ensure you get more REM sleep at night, which means you feel far more rested in the morning.
Studies have shown that following the Keto Diet can help to reduce the risk of certain diseases and health conditions. This includes a range of serious health problems such as heart conditions, type II diabetes, certain forms of cancer, Parkinson disease, and Alzheimer’s among others.
The Bottom Line
There is no doubt that the Keto Diet can be a hugely beneficial lifestyle change for many people. As with any diet, you need to make sacrifices and get used to a new way of eating. However, this diet not only helps you to get into shape if you follow it properly, but it can also have a positive impact on your overall health.