If you want to shed fat or a health-conscious individual, then you probably heard about the hype around the Ketogenic diet.
And just like any diet, this trendy diet requires a comprehensive knowledge of the food to love and to avoid or you will never reach its goal.
And although there are numerous tasty, mouth-watering foods out there, if you are on the keto diet, then you will need to calm yourself and learn self-control if you want to make sure that you stay in your keto diet goal— to stay in ketosis.
So, in this article, I shall help educate you about certain foods that you need to steer clear of when on the fat-burning diet.
The Keto Diet Approach
Before you go, what exactly is a keto diet and why is it so popular among people?
Ketogenic or just simply keto diet is an approach which focuses on a high fat and low-carb diet, not just food low in carb – but eating real foods.
Some of the benefits of a keto diet include:
- Weight Loss: The keto diet pushes the body to use fat as the primary energy source, shedding body fat as you go. You insulin levels drop significantly turning the body into an efficient fat-burning machine.
- Mental Focus: Ketones are a good source of fuel for your brain. Lowering carb intake prevents huge spikes in blood sugar and can result in improved concentration and focus.
- Controls Blood Sugar: The keto diet helps lower the blood sugar levels, thanks to the type of food that youeat. It is even more effective in managing and preventing diabetes.
- Epilepsy: Since the 1900s, the keto diet has been used in order to treat epilepsy and it is still one of the most effective and widely used therapies for those with uncontrolled
- Normalized Hunger and Increased Energy: The keto diet offers the body a more reliable and better energy source, providing you with more energy throughout the day. On top of that, fats are also more satisfying and will leave you full and satiated for longer.
Foods-to-avoid while on Keto
In order to ultimately lead your body to less production of hormones that signals hunger, we can break down the foods you shouldn’t eat while on this diet: Proteins, Carbs, and Fats.
Let’s take a close look at each one of these categories.
Starchy vegetables: It is true that all vegetables are packed with tantamount nutrients, vitamins, and mineral that is great for keeping our health at its best. However, to optimize the consumption of nutrient with these vegetables, keto diet requires you to be “picky” at least once.
Here are some starchy vegetables which containa high amount of carbs that you need to avoid:
- Sweet potatoes
Some fruits: Surprisingly, fruits are best to avoid on the keto diet. Moderate consumption is healthy but taking high carb or carb-dense fruits don’t work too well with the ketogenic diet approach. You might also want to avoid dried fruits, medium and large sized fruits that come with a high amount of sugar such as raisins, dates, and fruit juices.
Here are some fruits you need to check out on your shopping list:
Sugars: Speaking of sugar, of course, one of the most important thing to avoid during this diet is sugar. Moderate consumption is okay but a good rule of thumb is to avoid it – completely. Heard about the link between sugars and tons of different illnesses?
Here is the list of certain sugars that should be avoided:
- Maple syrup
- High-fructose corn syrup
- Agave Nectar
- Ice creams
Grains and Legumes: Grains and legumes (beans) are one of the hardest thingsnotto avoid during ketogenic diet – but sadly, you need to give it up. This is mainly because they typically containa high amount of carbs and high starch content that will halt your body to stay in the state of ketosis.
Certain grains, legumes, and beans you need to avoid are:
- Black, White Kidney beans
Filling plenty of dietary fats is the main goal of the keto diet in order to banish cravings and keep us in a ketosis state. However, it is important to remember that not all fats are made equal. Certain types of fats including polyunsaturated fats and unhealthy processed trans fats is definitely a no-no with the keto diet.
Too much unhealthy fats are known to cause different health issues such as obesity, heart diseases and so on.
Unhealthy oils: When it comes to terrible oils, inflammatory oils is not appropriate on keto diet. Instead, you can opt for natural oil such as virgin coconut oil, macadamia nut oil, or virgin olive oil.
But avoid these unhealthy (Inflammatory) oils such as:
- Sesame oil
- Peanut oil
- Canola oil
- Soybean oil
It is true that protein is important for ensuring our body is sustained with enough nutrients and minerals for energy production. This may come as a shock, but excessive consumption of protein can get your body out of the state of ketosis.
Animal products that are farmed in factories: Organic and grass-fed animal products is better than factory farmed ones. This is primarily because factory farmed or grain-fed animals contain lower nutrients compared to organically farmed ones.
Dairy: Just like the aforementioned foods listed above, certain dairy products may not work if you want to achieve a better result with the ketogenic diet. However, don’t worry because dairy products such as butter, sour cream, heavy cream, and yogurt will do well with this diet.
Here are dairy products you need to avoid:
- Evaporated skim milk
- Low-fat fat-free yogurts
- Other High-carb dairy products
Unfortunately, this list of foods-not-to-eat on a ketogenic diet doesn’t end here.
There are tons of foods you should check out and avoid while you’re on the ketogenic diet. This include, excessive consumption of alcohol, sugary beverages, artificial sweeteners, processed foods, junk foods, high-carbs,and starchy content foods, and so on.
You might probably think right now – “There are tons of food that I love that I need to avoid.” With proper knowledge and controlled consumption foods while you’re on the ketogenic diet will surely help you achieve a better and optimum result.
It is important to pay attention to all the foods you eat and you will surely learn quickly. It is quite a challenge to follow this certain diet. Hopefully, this article will help you formulate your regimen and embrace the organic and natural products and eliminate the use of anything that is processed.