Keto, ketosis, and ketogenic are all words associated with a current, trending, weight loss fad. The ketogenic diet, also known as the keto diet, has been a respected lifestyle change in recent years. Ketosis occurs if the body is not receiving enough glucose causing the stored fat to burn instead if you do not have enough glucose for energy. This causes ketones to produce in the body, which makes room for a variety of health issues such as diabetes.
Here are the dos and don’ts for keto:
1. Keto appropriate meat selections
According to sources, protein should be 10%-20% of calories for a Keto dieters daily consumption. Seafood- Though shellfish and fish are low in carbs, they vary depending on what you consume. Some fish items are fatty in nature such as Salmon, and Mackerel. Shellfish and Fish are full of Vitamins including Vitamin B, Omega 3’s, Potassium and much more. Additional approved meat are as follows: Chicken (preferably dark meat), Turkey (preferably dark meat), Venison, Beef, Lamb, and Pork. Grass Fed and Cage free meat is recommended, but it is not required.
2. Dark chocolate
Dark chocolate is known as a healthier source of chocolate. It is said that Dark Chocolate helps to reduce the risk of heart disease as it decreases blood pressure while satisfying your sweet tooth.
3. Dairy
Additional dairy based protein is as follows: Eggs, Natural cheeses, Unsweetened, whole milk, coconut milk, and Almond milk, Greek yogurt(A variety of choices available) as well as Whole milk ricotta and cottage cheese.
4. Keto fats
Keto fat bombs are low carb and generally require a cream cheese base. These treats are frozen and are ready to eat within two hours. There are a variety of fat bombs that contain fruit and cocoa. This delicious treat can satisfy sugar cravings.
5. Low carb vegetables
There are a variety of vegetables that can be consumed while on the Keto Diet. The following are approved Keto vegetables: Bell peppers, Broccoli, Asparagus, Mushrooms, Zucchini, Spinach, Avocados, Cauliflower, Green Beans, Lettuce, Kale, Garlic, Cucumbers, Brussel Sprouts and many more. These vegetables are as low as 20 g of Carbohydrates a day.
6. Low carb fruits
It is important to eat a serving size of fruit and to consume 30 carbs of day, maximum as fruit contains natural sugar. The following are approved Keto fruits; Berries-Raspberries, Blackberries, Strawberries, and Blueberries. Additionally, Peaches,Melons, Lemons and Limes are Keto friendly as well. These fruits can also be combined with Keto meals.
