The keto diet is a very specific and specialized diet that includes minimal or no carbohydrates and fairly low calories each day. In recent years, the ketogenic diet – or “keto eating” – has become very popular, and its potential efficacy is still being widely studied. If you are considering or decide to follow this dietary path, knowing what not to eat may ultimately affect how well your body adapts and changes according to the results you seek, if any.
“Some of the advantages of the diet are that people often lose weight very quickly,” he explains. Amy Judson, MS, RD, CSSD, LDCertified Sports Nutrition Specialist. “While many people lose weight on a keto diet, that doesn’t necessarily mean it’s good for you. A lot of keto lovers eat very little fiber, which is essential for a healthy gut and heart.”
Prioritizing dietary fiber is great and can contribute to a healthy and well-functioning digestive system. However, balancing nutrients like protein and healthy fats, while on keto, will be even more important in giving your body what it needs. Protein-rich foods make it easier for the body to burn fat, as it burns more calories to digest it. On the other hand, eating more healthy fats (in moderation of course) can make your body feel fuller for longer, and it’s a great resource for trying to lose weight the healthy way.
Before transitioning to this type of diet, it is helpful to know which foods do not fall under the umbrella of acceptable keto items to eat. So, without further ado, these are 8 foods to avoid when sticking to the keto diet.
according to medical newsTo get into ketosis – a metabolic state where one’s body can eventually burn fat instead of carbohydrates for energy – you should only eat About 20-50 grams of carbohydrates each day. Sugary drinks, such as sodas, sports drinks, juices or fruit-flavored drinks, and sweet tea, tend to be high in added sugars and carbohydrates. If you’re trying to follow the keto diet, drinking too many of these types of drinks can cause your body to hurt Back to breaking down carbohydrates for energy Instead of stored fat.
Before reaching for sweet pumpkin pie or fluffy croissants, remember that these will counteract your keto efforts.
“You need to limit carbohydrates to a very low amount to maintain ketosis,” he explains Julie Upton, MS, RD, CSSD, nutrition communication specialist, and co-founder of Appetite for Health. “This means that pretty much any foods high in sugar or processed foods are pretty much off keto,” she continues.
Not only will pastries and baked goods push you toward your daily carb intake while on the keto diet. But the extra calories and added sugars in sweets can eventually lead to health problems like weight gain, high blood pressure, diabetes and heart disease.
Upton recommends shopping only for regular, unsweetened, or low-sugar brands of yogurt. In doing so, you can avoid sweetened or fruit-flavored yogurts, which can contain up to about 12 teaspoons of pure sugar, according to svgat.
A bowl of Greek yogurt can be a great source of protein in the morning, which is especially great for the keto diet. for every US Department of Agriculture100g of plain fat-free Greek yogurt contains around 10g of protein, 0.5g of fat, and only 4g of carbohydrates, making it a keto-friendly snack to enjoy — if eaten in moderation. It can also be a great source of protein in the morning, which is especially great for the keto diet.
A keto yogurt parfait doesn’t have to be bland; You can add toppings to enhance flavor and add texture without interfering with the efforts of your diet.
“[For] Low-carb alternatives in your diet, opt for berries and other fruits that are low in sugar,” says Upton. You’ll be able to enjoy sweet flavors naturally, while staying within a keto calorie regimen.
The keto diet is not for the faint of heart, especially for those with a big sweet tooth. Realistically, a traditional tub of ice cream consists of a few main ingredients: milk, cream, and sugar. As of 2022, the U.S. Food and Drug Administration (FDA) has recommended that a portion size of regular ice cream be no more than two thirds of the cup.
Nowadays, you can find many ice cream brands in the grocery store that offer keto-friendly ice cream options. These are usually low-carb products with little or no sugar, and are often made with healthy sweetener alternatives like stevia, monk fruit, and sugar alcohols.
After starting the keto diet, some people may find that it “cuts out most sources of fiber in the diet and many of the nutrients found in high-fiber foods,” according to Judson. Beans and lentils happen to be part of this category, especially because they are Legumes are the heaviest in carbohydrates. Although they’re packed with tons of fiber and loads of protein, these foods can be difficult to incorporate into a keto-focused diet when they arrive. Between 40-50g of carbohydrates per 100g serving.
In fact, eating sugar has a huge impact on adherence to the keto diet, but it’s not the only macronutrient to watch out for.
“When you regularly eat foods that are high in saturated fat, such as bacon, they can contribute to high cholesterol levels,” Judson explains.
In a short period of time, high levels of cholesterol in the blood may not put the body at great risk. despite, A long-term diet consisting of many sources of saturated fats It can put one at risk of developing cardiovascular disease or even heart attacks.
When eating keto, it is best to focus on foods rich in protein and a moderate amount of healthy fats. But also keep in mind that “not all fats are created equal,” according to Judson.
Many commercially prepared salad dressings on the market contain high amounts of added sugars, unhealthy fats, and sodium. Although all of this is not good for you in general, it is especially important to be aware of these factors when trying to follow the keto diet.
“[All of these] It should be limited and not consumed on a regular basis,” according to Godson.
Eating nutritious salads with dressings that contain a lot of sodium may also cause high blood pressure. Furthermore, Cathy McManus, MD, director of nutrition at Harvard-affiliated Brigham and Women’s Hospital, said, “Two tablespoons of Italian salad dressing may contain up to 350 milligrams of sodium.” Harvard Health. In addition, this amount of sodium is reported to exceed that of an average order of McDonald’s fries, according to the same report. Harvard Health Article – Commodity.
Proteins and healthy fats play an important role in the keto diet. While ultra-processed meats — such as deli meats, sausages, and sausages — contain no carbohydrates or sugars, they are high in nitrates and not good for the long-term health of your heart. Therefore, when planning meals with proteins and healthy fats in mind, you should try to choose lean meat options to maintain healthy cholesterol levels.
Recommend “Choose lean meats to avoid eating large amounts of cholesterol” Brittany Dunn, MS, RDN, CDA chef specializing in sports nutrition. “[Eating more lean meats can also] Limit saturated and trans fats in processed foods and meats.
The keto diet may have its benefits, but it can only be taken advantage of when it adheres to the requirements of the diet. And while eating foods low in carbs and sugar won’t always be easy, avoiding the types of foods listed above will give you the best chance. Focusing on foods high in protein and fat is also key when sticking to this meal plan.
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