What Do You Need to Know About the Keto Diet?

eggs and avocado on a plate with vine tomatoes

1.What is the ketogenic diet?
2.What are the do’s and don’ts?
3.How do you get started on the keto diet?
4.What are the health benefits?
5.Can everyone do the keto diet?

Chicken and vegetables in a baking pan

Meats

Meats like steak, pork or chicken are all keto-friendly choices. Choose unprocessed meats and keep your portions small. Keto is a high-fat diet. Too much protein can turn into glucose which will immediately throw you out of ketosis. Choose meats which have a higher fat content. These include chicken thighs and legs, grass-fed beef, goat, and lamb, among others. Meats such as cold cuts, sausages, and meatballs are avoided. Processed meats contain added carbs.

Seafood

Fish and other types of seafood are great. They contain essential oils and fatty acids which are the cornerstone of the keto diet. Fish like salmon are especially good. Anything breaded, however, is avoided as that will add unnecessary carbs.

Eggs

The keto diet limits most dairy, but you can eat eggs in abundance. Cook them whichever way you like. You can still enjoy your morning with this low-carb breakfast. Unlike what was previously said in the past, you don’t need to worry about cholesterol.

Natural fat

This is where most of your calories should come from. You can get fat from meat, eggs, and fish. Focus on saturated fats, monounsaturated fats, and certain polyunsaturated fats. Avocados, olive oil, flaxseed, butter, and lard are a few of the fats you can include.

Vegetables

You didn’t think you were going to get away from veggies, did you? Toss some leafy greens in your meal. Vegetables such as spinach, kale, radicchio, and some others all have low carb counts. The same goes for broccoli, cauliflower, cabbage, and brussels sprouts. Mushrooms, asparagus tomatoes, and other veggies are a little higher in calories but still very low.

To remain in ketosis, you want to avoid certain types of food. You never want to eat anything high in sugar or carbs. That means eliminating all sugar from your diet. If you usually drink your coffee with sugar every morning, you will have to go without it on the keto diet. Grains and most non-berry fruits are avoided as well as all processed foods.

While that might seem difficult, all you are doing is changing your perception of food. When you plan to prepare a meal, all you need to ask yourself is whether the food in front of you is keto-approved. If it is, then you’re good. If it’s not, you have to make some changes.

Vegetables, eggs and nuts on white and polka dot tray

No one is telling you to jump in straight away. That’s the first step to failure. Changing too much at once guarantees you won’t make permanent changes. You don’t want this to be a short-term change. Most people who make changes too fast tend to gain all that weight back. You don’t want to be at square one all over again! Starting slow means making more meaningful changes for the future.

Begin your journey to ketosis by removing one or two of your usual high carb foods a week. If you eat a lot of rice and grains, try to stick to one day of the week where you don’t eat either. Introduce more low-carb veggies until they start to outweigh your grains. Then add in more good fats in the form of meat, fish, and poultry. Slowly transition to a full keto diet over the course of three to six weeks. This way you will be more likely to stick to your diet.

Feet on a weight scale

People with gallbladder disease, who had bariatric surgery, pancreatic insufficiency, and any rare metabolic disorders should be careful on the keto diet. Fats are much harder for them to absorb. Pregnant and breastfeeding women have higher protein requirements than those who are not. So long as you have a doctor’s supervision and are allowed to go on the diet, then you should feel free to try it.

Clear glass of water on yellow background with yellow measuring tape

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