What you can and cannot eat on the Keto diet

Today everyone wants to know about the keto diet and its unmatched benefits for the health, longevity and weight loss. That is why it is not in vain that it is among the three most sought after diets of this 2020, to which more followers are added every day.

The truth is that we have talked about the ketogenic diet throughout the year, it is a style of eating that leads the body to ketosis; a metabolic state in which the body uses fat and ketones instead of glucose (sugar) as main source of energy. Between the Main benefits to drive the body into ketosis through a low carbohydrate intakeare its benefits for regulate and decrease appetite, lose weight, correct diabetes and prediabetes. It is also associated with significant improvements in the energy levels and sports performance.

To successfully perform the ketogenic diet it is important to stay well informed and one of the main questions that arise lies in the Allowed and prohibited foods. However, it is more complex than that. the quality of food plays a key role in good results, of course this is related to the type of carbohydrates consumed and a drastic decrease in them.

Based on the above, it is very useful to know about those foods are healthy or less nutritious optionshinder the success of the ketogenic diet. The reality is that there are some basic dietary recommendations, such as a high consumption of non-starchy vegetablesAvoid sources of processed grains and sugar, such as pizza and muffins. It is worth mentioning that many of the foods that are recommended to be avoided are not necessarily unhealthyin fact many of them are Packed with vitamins, minerals and fiberhowever they represent a rich carbohydrate source.

Although there are different levels of ketosisbroadly speaking, is achieved through consumption of 20 to 50 grams of net carbohydrates per day. In such a way that the body enters ketosis, a state in which burns fat for fuel instead of carbs. One of the most curious facts of the ketogenic diet, and surprising to many, is that some of the favorite foods to lose weight, including numerous variants of fruits, whole grains, and some vegetables, must be drastically limited. Here are 6 Foods, Some Healthy, Some Not So Healthy, to Try to Avoid on Keto and what to choose instead.

1. Avoid croutons in salads, substitute hemp/hemp hearts instead

One of the worst eating habits that we have acquired over the years, is add all kinds of ingredients (that take away the healthy) from salads and this is related to their caloric intake and carbohydrate content. The truth is that in the Keto diet every crumb counts, according to information disclosed by the USDA just two tablespoons of crutones contribute 5 grams of net carbs. Various nutrition specialists agree that hemp hearts are a great addition and replacementThey are very rich in nutrients and 3 tablespoons of hemp hearts they provide just 1.4 g of net carbs. Best of all, they are delicious, crunchy and one rich source of unsaturated fats that benefit health and weight loss.

2. Skip the starchy peas and opt for green leafy vegetables as a side dish

Even in vegetables it is very important choose the healthiest variants and especially with lower intake of carbohydrates. That is why there are much better alternatives than others, for example peas are a starchy vegetable which contains a higher amount of carbohydrates compared to non-starchy green vegetables, such as broccoli or zucchini. You just have to know that peas provide 14 grams of net carbs per cup, which symbolizes high amounts in the ketogenic parameters. It is therefore very important to choose the lighter vegetables: as is the case of broccoli that contribute 2.9 grams of net carbs per cup, the zucchini containing 2.6 grams of net carbs and the best alternative raw spinach containing 0.4 grams of net carbs per cup. At the same time, these types of vegetables are valued for their high fiber contentwhich is key in the digestive, intestinal, cardiovascular health and in weight loss.

3. Avoid salty snacks and opt for sunflower seeds

One of the main positive consequences of the Keto diet, is that it naturally significantly increases the consumption of fresh food. Given. the information released by andl United States Department of Health and Human Serviceswhich claims that the average American does not eat enough fruits and vegetables. And on the contrary, they consume foods that stand out for their high content of saturated fat, sodium and added sugar, especially in snacks. It is true that in general people are used to eat what is availablewithout thinking much about it Caloric intake y nutritionhe. The good news is that nature provides us with healthy options, such as ssunflower seeds, roasted pumpkin seeds and walnuts.

4. Bananas are very healthy but high in carbohydrates, replace them with berries

It is well known that the fruits are essential In any balanced diet, there are all kinds of rich and healthy variants; however foods like the banana shine for their content in carbohydrates. A medium banana provides about 20 grams of net carbs, which symbolizes almost the total number of those allowed per day. It is because of that various nutrition specialists agree to avoid them, especially when the ketogenic diet is focused on lose weight. In such a way that the best recommendation at the beginning of this style of feeding is to opt for variants low in calories and rich in vitamins as is the case of red berries or berries. At the same time, it is very important to consume them in controlled portions and opt for variants such as raspberries, which are full of antioxidants and fiber. One serving of raspberries contains 1.7 grams of net carbs per ¼ of cup.

5. Choose your fats wisely: margarine is not keto, extra virgin olive oil is

in all healthy eating and focused on the weightlossit is essential to choose the best sources of fat. Although for many years there has been talk about the counterproductive effects for the health of margarine stickssince they are considered a product rich in trans fats and that according to studies carried out by the Harvard University increases the risk of heart disease. Today we know that the margarine spreads are made with the use of vegetable oils such as soy, Palma or Palmiste, which are not recommended on a Keto diet. The infallible recommendation is to opt for the use of extra virgin olive oilit has various scientific references that endorse their healthy properties for the heart, health, longevity and weight loss. Olive oil is rich in monounsaturated fatty acids what fight inflammation and promote blood flow.

Olive oil. /Photo: Shutterstock

6. Opt for almond milk, cow variants are rich in carbohydrates

Cow’s milk is a important source of carbohydratesfrom whole milk variants to low-carb grease or discrematethey are not a suitable food in the ketogenic diet and this does not mean that they are unhealthy. A cup of whole milk provides 11.7 grams of net carbs, if you usually use it for cooking and eating it will make you fail when it comes to Keto. Choose to use the vegetable milksThey are a great alternative liquid base for all kinds of drinks and soups. The best option is almond milkprovides 1 gram of net carbohydrates per cup and remember to choose the variants without sugar and sweeteners.