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How to Eat Keto the Right Way, According to a Dietitian

By Lopez Grayson March 30, 2020 in Diet Ideas

People in general love following new trends. Trends that excite them and make them feel like they are doing something new. It makes them feel alive and buzzing which allows them to concentrate on other things as well. One of those latest trends that have caught up with the human race is that of the keto diet.

Dieting has been taken up rigorously by quite a few people all around the world. They follow it religiously and reap the rewards that come from it, the major of those rewards being a loss of weight. There are other health benefits that come along with the primary benefit of weight loss. Over the years there are many diet plans that have become a trend and have been followed with a lot of success over the years.

The new diet plan that has entered the market and become a trend nowadays. That particular diet plan is the keto diet. A keto diet plan is one that focuses on the person following it loading on fat and protein and consuming only a little amount of carbs. The composition of fat, protein and carbs in a keto diet plan is seventy five percent, twenty percent and five percent respectively. The keto diet focuses on fat in order to help the body perform a process called ketosis. Ketosis is the change of the fat stored in the body into sugar which is released and thus helps the person lose weight. So how exactly does a keto diet work?

how to eat keto diet

How does Keto Diet work?

The keto diet is also known as the ketogenic diet. It’s a high-fat, low-carb eating plan that has the potential to turn your body into a fat-burning machine. The keto diet changes the way your body converts food into energy. Normally, your body turns carbohydrates (think bread and pasta) into glucose for energy. Eating a lot of fat and very few carbs puts you in ketosis, a metabolic state where your body burns fat instead of carbs for fuel.

On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off. Once the process begins losing weight is really easy. One of the reasons why keto diet has become extremely popular among people from all age groups across the world is because of the speed at which a person loses weight when they implement the keto diet.

The other good thing about a keto diet is that it is not like other diet plans in how it helps a person lose weight. While other diet plans do not allow the person to consume food rich in other nutrients, the keto diet plan allows the person practicing it to have a high fat and protein food intake. Almost all the types of food that help people conserve and increase their strength are a part of the keto diet. Hence, one will lose weight but their strength will not go down when they are on a keto diet.

Guide to Keto Diet

Now that it is clear that a keto diet revolves around high consumption of fat along with some amount of protein and an extremely low intake of carbs, let’s have a look at the food items that you can consume when on a keto diet. Along with that we will also focus on some foods that you should avoid and the reasons why they should be avoided as well.

what to eat on keto diet

What Can Be Consumed: (Food As Well As Drinks)

Meat

Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. It is important to remember though that the keto diet is a high fat diet and not a high protein diet. Hence, when you consume meat during a keto diet you need not consume too much of it, as that would result in more protein not fat. If you consume more meat, the protein will get converted into glucose which will make it difficult for the body to perform ketosis. Note that processed meats, like sausages, cold cuts and meatballs often contain added carbs. When in doubt look at the ingredients, aim for under 5% carbs.

Fish and Seafood

These are among the best food to consume during a keto diet. They are all good and high on fat. The point one needs to remember while consuming seafood however is to avoid breeding. If the fish that is consumed is wild and caught, there is nothing better to consume than it when on a keto diet from a non-vegetarian point of view.

Vegetables Grown Above Ground

When the vegetable is grown above the ground, it being frozen or fresh will not make any difference in the nutrient composition. Leafy vegetables are the best and favorites here include cauliflower, cabbage, avocado, broccoli and zucchini. You could easily have a salad full of these vegetables that will give you all the keto food you need. Fry all of these in butter and pour plenty of olive oil on your salad. Vegetables also add more variety, flavor and color to your keto meals. It is important to remember that vegetables like potatoes, and certain beans are not good keto foods.

Eggs

Eggs are among the most versatile and healthiest foods on the planet. Eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, leading to lower calorie intakes. A large egg contains about 6 grams of protein, and less than one gram of carbs which makes it an ideal keto diet food. Although there is a restriction put on consuming egg yolks because of them being high on cholesterol, it is important to remember that they do not raise blood cholesterol in most people.

Water

The best drinking option when on a keto diet. You can have it flat, with ice, or sparkling, basically any way you like. You can also sip it hot like a tea, or add natural flavouring like sliced cucumbers, lemons, or limes. If you experience headaches or symptoms of “keto flu“ or any other keto diet related symptoms, add a few shakes of salt to your water which will help them go away.

keto friendly diet

Cheese And Dairy Products

Nothing sounds nutritional and delicious quite like cheese. There are hundreds of types of cheese all over the world, and while it would be impossible to talk about all of their nutrients in here, we would let you know that all the types of cheese are very low on carbs. One ounce of cheddar cheese only has one gram of carbs in it. Cheese is also good for health as it helps reduce the loss of muscle mass and strength which happens with aging. They are also high on saturated fats.

Coffee or Tea

Another excellent pair of beverages that can be consumed during a keto diet. Many times, people prefer either one of those so the good news is that both of these are a part of the food and beverages allowed to be consumed when on a keto diet. A coffee with a small amount of milk or cream is fine. For extra energy from fat, stir in butter and coconut oil. When it comes to tea, whether it is black, green, mint, or herbal, you are free to drink any of these teas. The only thing you need to remember is don’t add sugar.

Along with these wonderful and healthy food and beverage options, you can also include shirataki noodles, high fat sauces, bone broth, nuts and berries to your keto diet plans. When it comes to food that needs to be avoided by a person on a keto diet, it includes some of these.

Grains And Starches

Wheat based food like rice, pastas and cereals are to be avoided as they contain a decent amount of starch in them. The starch slows down the process of ketosis and hence slows down the effect of the keto diet on the body.

Fruits

Most of the fruits are a strict no when on a keto diet. Except for a few exceptions like strawberries, raspberries and blackberries to name a few, most fruits are extremely high in carbs which goes against the basic rule of a keto diet.

Foods And Drinks High On Sugar

Sodas and cold drinks, fruit juices, smoothies and desserts like cakes and ice creams are strictly out of the diet when a person follows the keto diet plan.

These are some of the foods to avoid when on a keto diet. It is also essential before setting off on a keto diet plan that a person consults a nutritionist or their doctor. Calorie restriction and carb restriction can only be taken forward when the nutritionist allows it. A nutritionist knows about the various diet plans and how they help and also affect a person. When you have a family nutritionist, the matter becomes simple as they are well aware of your health issues and what you can consume and what not. A nutritionist will also help you in dividing your meals according to your need and tell you in detail what should be consumed when. A nutritionist’s role in a keto diet is as important as anything else. Always consult a nutritionist before deciding to take on the keto diet plan.

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Lopez Grayson

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