The do's and dont's when following a Keto Diet
When embarking on a new diet regime, deciding which plan to follow can be daunting as there are so many from which to choose. There are concerns about which one will suit your lifestyle and questions you ask yourself such as: What will I be able to eat? How often can I eat? Will I go hungry? Can I have snacks? Will I still enjoy the food and be able to stick to it long term? Will I eat healthy foods that are good for my body and give me enough fuel to last each day and not stray? This is where the efficacy of the Keto diet comes to the fore as a sustainable and successful way of losing weight. However, you must take the time to learn about the way it works and strongly adhere to the dos and donts of the diet, which is actually not difficult!
If you have decided to follow a Ketogenic diet, there are a few things you need to do before trying it out.
The first thing about a Keto diet requires you to eat foods high in fat. What you say? Aren’t they going to make me put on weight? The answer is a resounding “no”, provided that you reduce your carb intake to about 20-50 grams a day and you eat a moderate amount of protein. (too much protein can be converted into glucose, taking you out of ketosis) By doing this, your body is put into a state of ketosis, meaning that it turns into a fat burning one rather than a carb burning one.
What are the do’s of a ketogenic diet? First of all, you need to know what foods you can eat. Make yourself aware of nutrition labels, reading carb and sugar content. Calorie counting is not important on a ketogenic diet.
The following is a basic list of what you should eat when on a ketogenic diet.
- Fresh vegetables (cauliflower,cabbage, broccoli, zucchini, green beans, eggplants, tomatoes, mushrooms, onions, asparagus, all types of salads)
- Protein (meats, chicken, fish, cheese, bacon)
- Nuts, Seeds & most fats and oils (olive, avocadoes, coconut oil, butter, cream, sour cream, healthy mayonnaises, nuts such as almonds, brazil, macadamia, pecans, pumpkin, sesame, flaxseeds and chia)
- Unsweetened coffee/tea
- Dark chocolate, cocoa powder, sugar free chocolates, sugar free coated nuts
- Keto friendly sweeteners (monkfruit, erythritol, xylitol)
- Lupin products (Loka chips, crackers, lupin flour, kibble, crumbs)
- All spices (preferably with no nasty additives) to enhance the flavour of your meals
- Low carb breads
What are the don’t’s of a ketogenic diet?
Unfortunately, the list of what you can’t eat on a ketogenic diet is a long one and most likely most of the foods on the list are your all-time favourites and daily staples. However, do not despair as once you become accustomed to not including these in your diet, you’ll find you don’t miss them, and you will feel so much better for it.
The following is a basic list of foods you should not eat:
- All foods containing starches (pasta, rice, breads, pizza, sweet and savoury biscuits, cereals, just to name a few)
- Grains (quinoa, farro, all types of rices, barley, bulgar, millet, oats)
- Legumes (soybeans, kidney beans, lentils, chickpeas, peas, blackbeans)
- Fruits (all except berries as listed above)
- Sweeteners (honey, agave syrup, maple syrup, refined sugar, brown sugar, corn syrup, flavoured toppings)
- Desserts, sweet snacks (lollies, chocolate, sweet popcorn, chips, pastries, custard, ice cream, snack bars and many more!)
Finally, the good news is that you can buy keto food online at our pantry at Kraving Keto, is fully stocked with many low carb and keto friendly products to replace the much-loved foods you have to avoid and they will satiate your appetite while still keeping you in ketosis. We have keto friendly sweet snacks such as portioned Keto Bite cookies in eight different flavours, Get Your Yum On mug cakes, Slim Secrets portion control chocolates, Vitawerx chocolate coated almonds and macadamias, Vitawerx chocolate bars and Lokako protein and collagen bars. Our pantry is also stocked with keto-friendly sweeteners such as erythritol, xylitol, Hawthorne Hill sugar free jams in lots of flavours as well as Lakanto maple, caramel and chocolate syrups. If you can’t resist a piece of cake, 180 Cakes and Monday Food Co has some delicious tasting cakes and brownies.
If you love savoury foods, we have Kitz seeded crackers, pork crackle in several flavours, Loka Lupin crackers, Undivided Good Sauces and Mayonnaises, Mingle Spices with no nasties and sauces and Loka lupin chips, which are ever so popular.
Let’s not forget the importance of pasta, bread and rice while on a keto diet! Kraving Keto has low carb pastas so you can make your favourite pasta dish a keto friendly meal! Our favourite low carb pastas are: Loka, Feeling Good penne, fusilli and riso as well as Slendier fettucine, spaghetti, konjac rice and lasagne and Zero konjac noodles, rice and fettucine.
Lastly, for the budding cooks we have cake and bread mixes which are easy for beginners to prepare, offering you a chance to create your own “pièce de resistance” sure to impress your family and friends!
If you’re interested in starting a keto diet, please ensure you consult your doctor to understand if it’s right for you. We are not healthcare professionals, nor do we offer medical advice.
We hope you enjoyed reading our blog. Feel free to leave a comment in the notes below!
Rina & Laura x
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