Keto Diet: What to Eat and What to Avoid.

Keto diet is a low-carb, high-fat diet that has been found to be as effective as other popular diets for weight loss. It is a medically accepted diet outside of the US and Europe.

In comparison to other types of diets, it is very restrictive in the sense that carbs are limited to 5% or less of total caloric intake per day. There are also restrictions on specific foods such as sugar, grains, and legumes.

In this post we're going to cover what you can eat on a Keto diet and what you should avoid. Eating the wrong foods may cause side effects such as headaches, low energy levels, or constipation.

What is Keto Diet?

Keto diet is a low-carb, high-fat diet. It was developed in 1920s to control seizures in children who had epilepsy. The keto diet involves drastically reducing carbs and increasing fat intake.

The macronutrient ratio for the keto diet is 75% fat, 20% protein, 5% carbohydrate. This is different than other types of diets that may encourage 30% or 40% of calories coming from carbohydrates.

There are many reasons why someone would want to be on the keto diet but one of the most common reasons is weight loss. This is because it forces your body to use fat as an energy source instead of carbs so you will burn more fat than you consume.

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What you can eat on a Keto diet

The main foods you can eat on a Keto diet are meat, fish, eggs, vegetables (excluding legumes), and low-carb fruits such as avocado.

There are some food items that you should be careful with. These include:

1) Dairy products

2) Some nuts and seeds

3) Some types of artificial sweeteners

4) Some types of beans and soy products

5) Most alcohols

6) High-sugar fruit juices

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What to avoid on a Keto diet

Certain foods should be avoided when on a Keto diet because they contain carbs and fats. These carbs and fats can make it difficult to lose weight or prevent weight loss.

Some high-carb foods to avoid are bread, pasta, potatoes, sugar, fruit juices, rice, grains, legumes, and cereal.

In contrast to the restrictions on what you can eat on a Keto diet, there is no restriction on fat content or how much you can eat as long as the net carb limit is not exceeded. This means that you can consume butter, heavy cream, oils such as olive oil and coconut oil without worry about the number of calories consumed.

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Benefits of the Keto diet

The Keto diet has been shown to be as effective as other diets for weight loss. In a study conducted by the Journal of Gastroenterology and Hepatology, 22 obese patients were put on one of two diets: the ketogenic diet or a low-calorie diet. After 12 weeks, both groups had lost an average of 9 pounds.

Another advantage of the Keto diet is that it doesn't require you to count calories. This can help make long-term weight loss more sustainable because people don't get discouraged when they occasionally have a high-calorie day.

In addition, the ketogenic diet helps regulate insulin levels and provides ample amounts of antioxidants from vegetables and fruit which can help reduce inflammation in the body.

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Conclusion

The ketogenic diet, or keto for short, is a diet that consists of being in ketosis, which is the process of burning fat instead of carbs for energy. Keto has many health benefits that are backed by science, but there are certain foods that are to be avoided. If you are considering following the keto diet, this article will help you learn what to eat and what to avoid.