Understanding the Keto Diet
The keto diet is a very low-carb, high-fat diet that aims to reach a metabolic state called ketosis. In ketosis, the body switches from using carbohydrates as its main energy source to using fats and ketones instead.
Reaching this fat-burning state requires strictly limiting carbohydrate intake to generally less than 50g net carbs per day. This means paying close attention to nutrition labels and avoiding foods with added sugars and refined carbohydrates.
Foods to Avoid on Keto
Many common foods are too high in carbs to fit into a keto lifestyle. Things you cannot eat on keto include:
Breads, Grains, Cereals
Bread, pasta, rice, oats, breakfast cereals, tortillas, pancakes, and baked goods are very high carb. Even whole grain options are usually off limits.
Starchy Vegetables
Higher carb vegetables like potatoes, sweet potatoes, peas, corn, and squash do not fit into a keto diet.
Beans and Legumes
Beans, lentils, chickpeas, baked beans, and soy-based foods like tofu, edamame are too high carb for keto.
Fruits
While berries can be enjoyed in moderation, avoid high-sugar fruits like bananas, apples, grapes, pineapple, mangos and citrus.
Keto-Friendly Alternatives
Bread Replacements
Swap bread for low-carb options like Cloud Bread, lettuce wraps, or almond flour buns and tortillas.
Grain Swaps
Instead of rice or oatmeal, try riced cauliflower or chia pudding made with nut milk for breakfast.
Veggie Options
Load up on low-carb vegetables like leafy greens, broccoli, peppers, zucchini, onions, mushrooms and tomatoes.
Protein Sources
Choose fatty cuts of meat, oily fish, eggs, high-fat dairy like cheese and nut or seed based snacks for keto-friendly proteins and fats.
FAQs
Can I eat fruit on the keto diet?
You can eat some lower sugar fruits like berries in small portions. But high-carb fruits like bananas, apples, grapes and citrus are too high in sugar for keto.
What kind of nuts can I eat on keto?
Nuts like almonds, walnuts, pecans, Brazil nuts and macadamia nuts are lower in carbs and make a good high-fat snack for keto diets.
What vegetables should be avoided on keto?
Starchy higher carb vegetables like potatoes, sweet potatoes, peas, corn and winter squash are too high in carbs for the keto diet.
Can I eat beans on the keto diet?
No, beans including black beans, kidney beans, baked beans, lentils and chickpeas are too high in carbohydrates to eat on keto.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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