Keto diet - Do's and Don'ts for beginners

What is a keto diet?

Dr. Rusell Wilder founded the Keto diet at the Mayo Clinic in 1920. Generally, your body gets energy from carbohydrates, but in the Ketogenic diet, energy is derived from fat. The process of converting fat to energy is called Ketosis, and Ketones are released. Fasting for 24-48 hours can reach the state of Ketosis depending on your physical condition.

The Keto diet is very low-carb and high-fat, whereas consumed fat is the only fuel to produce energy. Its major benefit is fast and heavy weight loss. In earlier days, it treated certain chronic illnesses. If this diet is continued above moderation, it leads to cardiac-related diseases due to high-cholesterol foods.

What to eat on the Keto diet?

Meat

Meats like chicken, pork, steak, beef, lamb, turkey, and ham are considered staple foods in the keto diet. These foods contain a lot of protein, which you won't find in a carbohydrate-based diet. It contains vitamins and minerals like potassium, zinc, and selenium.

Homemade meat and poultry are good for health, while processed meat like sausage and bacon is included in keto. Regular consumption of processed foods can result in health problems.

Seafood

Generally, fish like sardines, tuna, mackerel, salmon, shellfish, and catfish is rich in omega-3 fatty acids, which lowers blood sugar level and helps to maintain insulin. Regular consumption of seafood benefits mental health. Crabs, shrimp, and oysters can all be included.

Healthy fats

Olive oil and coconut oil are allowed in the keto diet. Fatty acids in the oil are converted to ketones to produce energy for the body. Overconsumption of oil is not good for health. Butter and ghee are also healthy fats needed by the body. These are completely carbohydrate-free food items. Ghee is a clarified butter and can also be consumed in the diet.

High-fat milk with cream is also a part of the keto diet.

You should include plant-based milk like soy, almond, and coconut milk without adding sugar. Fat-rich milk helps in weight loss with the process of Ketosis.

Cheese is also carb-free and high-fat, which fits into the keto diet. It has CLA, which is associated with fat loss and prevents muscle mass loss and aging.

Plain greek yogurt and cottage cheese have carbohydrates but can be added in moderation as it helps in digestion with probiotic bacteria present in them.

Eggs

Eggs are protein-rich food and can be part of your diet daily. It should be whole egg but not as scrambled or egg whites alone. Egg yolk contains fat, and it doesn't increase cardiac-related issues.

Vegetables

Green leafy vegetables are carb free and rich in vitamins and minerals. Dark greens like spinach are rich in iron and antioxidants needed for metabolism. Avocados are high in fat and fiber but low in carbs. It has anti-inflammatory property, which protects your cells from damage, and it is an antioxidant-rich vegetable too.

Other non-starchy veggies are broccoli, cauliflower, cabbage, cucumber, eggplant, tomatoes, radish, turnips, parsnips, and mushrooms can also be part of your diet.

Avocado is a high-fat vegetable that plays a major part in the keto diet. It also provides vitamin C, folate, and potassium. It has high-calorie content, and it's a stomach-filling food.

Nuts

Generally, nuts are high in fat, but it lowers the risk of cardiac diseases and certain cancers. They are rich in fiber too. Nuts and seeds allowed in the keto diet are Almonds, walnuts, chia seeds, flax seeds, and pecans.

Beverages

Coffee and tea are healthy and contain caffeine which helps to improve physical activity. Coffee or tea with high-fat milk is part of the keto diet. It is useless in this part of the diet when made with low-fat milk. Regular intake of these caffeine-based foods has no significant negative effect on their health.

Some people have the habit of drinking soda. As soda has carbohydrates, sparkling water (unsweetened) is an alternative.

Spices & Sweeteners

Small hot peppers and large and mild peppers can add spice to food. They are keto-friendly appetizers. Peppers are rich in vitamin C. Allulose, Sucralose, Stevia extract, and monk fruit extract are allowed sweeteners in keto.

What not to eat on the Keto diet?

Carbohydrates rich grains

Rice, wheat, corn, quinoa, barley, millet, and oats are carbohydrate-rich foods, so they are restricted in the Keto diet. In normal routine, these grains are taken as a staple food, and glucose released from them is used as fuel for the body. In the process of Ketosis, fat is burned, and fat-filled food is consumed.

Sugar

White sugar, cane sugar, Jaggery, honey, dates, and any other syrup are avoided in the keto diet due to their high calories and carbohydrates.

All these natural sweeteners have health benefits because they contain micronutrients and minerals like potassium and zinc. As the keto diet is carb-free, you must avoid all these healthy sweeteners must be avoided.

Beans and legumes

White beans, Kidney beans, Black beans, Chickpeas, and Green Peas are protein and fiber-rich foods. It also contains carbohydrates and hence can be consumed in moderation.

Fruits

Bananas, apples, pineapple, oranges, grapes, and juices are high in sugar and hence not allowed in the keto diet.

Vegetables

Vegetables like potatoes and sweet potatoes, onions (in large amounts), certain winter squashes, such as acorn squash and butternut squash, corn, and beets, are starchy vegetables with high carbohydrate content.

Unhealthy oil

Refined oil, Sunflower oil, Corn oil, and Soyabean oil are not fat-rich. They have low health benefits.

Advantages

Generally, a carb-free diet is taken to regulate appetite. The keto diet's first and fast advantage is weight loss in a short span. In other diet plans, weight loss can happen, but abdominal muscles need exercise in the keto diet because of the fat-burning process; fat loss in the abdomen can be seen in the results.

Keto increases good cholesterol and lowers bad cholesterol. It reduces the risk of cardiac diseases. In earlier 1920's it was used as therapy for all kinds of brain disorders, and even now, it is followed medically for epileptic seizures.

Warnings

Due to a lack of carbohydrates, constipation is a major problem in the earlier days of the diet. Sudden change in the digestion process and energy release process creates keto flu. Long-term keto diet consequences are still under research. Sleep pattern gets disturbed, which can lead to mental problems too. It is better to consult a dietician to continue the keto diet for the long term. Carbohydrates, protein, vitamins, and minerals are all equally needed to prevent diseases.

Take away

Keto diet goodness still needs to be concluded; it is under research. Bible says, "And as I gave you the green plants, I give you everything. But you shall not eat flesh with its life, that is, its blood"(Genesis 9:3-4). God has created a colorful life. It is good to have a variety of nutrients.