What Not to Eat on the Keto Diet
You might be wondering if the keto diet has do’s and don’ts. Of course, there are, otherwise, you wouldn’t need to follow the diet to shed those extra pounds. Let’s start with what you should avoid. During the ketogenic diet, you cannot eat carbohydrate-rich or sugar-rich products. So-called “innocent snacks” like (milk) chocolate, candies, and cookies are best avoided. Additionally, eating bread, potatoes, (tortilla) wraps, or pasta is a no-no on keto. Some fruits also contain too much sugar, such as bananas, oranges, and apples. Furthermore, you should say no to soft drinks, fruit juice, energy drinks, cocktails, and beers, as all of these beverages are loaded with carbohydrates. So, what can you actually eat?
What to Eat on the Keto Diet
If you think that, like other diets, you can’t eat anything on keto, you’re mistaken. You can actually eat and drink quite a bit. In the keto diet, you primarily consume protein-rich and fatty foods. This includes natural oils and fats, fish and meat, seeds, vegetables, cheese, avocado, and eggs. You can also occasionally enjoy some red fruits, mustard, pesto, and seeds. You can even treat yourself to a piece of MCT chocolate or a non-alcoholic glass of wine, as long as you stay within the 30 grams of carbohydrates per day limit. The good news about keto is that you’re allowed to have oils and fats, which are known to enhance flavor. Dry and tasteless food is not part of a keto diet.
Which Products Are Essential on Keto?
To give you an idea of which products are essential on a keto diet, here are some items that you might want to keep in your kitchen for convenience:
- MCT oil or coconut oil: These oils contain fatty acids that are converted into energy in the body and are not stored as fat. Medium-chain triglycerides (MCT) oil can be used in coffee, smoothies, or as a salad dressing.
- Sugar substitutes: Sweeteners with a low glycemic index are suitable for the keto diet. Natural sweeteners are preferred, including Erythritol, Stevia, and Monkfruit. Here you can read all about the best sweetners for keto.
- Opt for nuts with few carbohydrates and high in healthy fats. Walnuts, macadamia nuts, pecans, almonds, and Brazil nuts fit well into the keto diet.
Additionally, there are increasingly more keto products available to support your diet, allowing you to follow a ketogenic diet without missing out on essential nutrients.
Is Keto Suitable for Everyone?
Most people can comfortably follow a keto diet. However, there are some exceptions. For instance, during pregnancy or breastfeeding, it is not recommended to radically change your dietary habits. There are exceptions to this, though: women with gestational diabetes are advised to follow a low-carb or ketogenic diet. Eating keto can also be beneficial for people with kidney problems, as it can provide the body with more stability in various ways. However, it’s important to note that if you have certain medical conditions, you should not make dietary changes on your own. Always consult with your healthcare provider before adjusting your diet. Sometimes, modifications to the standard keto diet may be recommended.
Gradually Transitioning into the Keto Diet
For anyone looking to start the keto diet, it’s advisable to give your body some time to adjust. Some people may feel a bit sluggish at the beginning, or their stomachs may become upset. In this regard, listen to your body. If you don’t fall into the exceptions mentioned above, there’s no harm in starting the keto diet. However, always ensure that you’re getting enough nutrients, such as B vitamins, fiber, and iodine. In general, you should get enough of these from the approved vegetables, nuts, and seeds (except iodine). If you prefer, you can take a dietary supplement, but it’s not typically necessary.
Pitfalls of the Keto Diet
Following the keto diet can be challenging in the first few days. Your body is accustomed to deriving much of its energy from the carbohydrates you consume daily. You’ve maintained a system for a long time where you primarily consume carbohydrates. As the carbohydrate energy supply decreases, your body sends signals of hunger. It’s asking for nutrients and energy, but it can’t find them (yet). At this point, the temptation to return to your old eating habits can be strong. Your body isn’t used to surviving and functioning with fewer carbohydrates. It takes some time to adjust and persevere. The more accustomed you become to avoiding sugar and consuming fewer carbohydrates, the better your body will switch to burning fat. And this change will benefit you in the long run. By following the keto diet, your body will gradually lose its cravings for sugary and sweet foods.
