Keto diet is a low carb, a high-fat diet which helps in weight loss. The diet plan requires you to replace the carbs you take with a lot of fat. It induces nutritional ketosis in the body which helps to reduce weight. Implementing keto diet makes your body use fat for energy instead of carbs and sugar. It converts the fat into ketone bodies in the liver. Ketones give energy to all the important organs like the brain and heart.
2. What Foods to Take and What Foods to Avoid in Keto?
Carbohydrates are not allowed while following keto diet but they're present everywhere. So you have to be careful picking the food sans carb while planning your diet.
Keto foods and non-keto foods
Foods to Include Foods to AvoidBrown rice, whole wheat bread
Grains like rice, wheat, oats, rye, corn, quinoa, barley
Lima beans, black soybeans
All types of beans and lentils
Nut and seed oils
Olive oil
Avocado oil
Butter and ghee in moderation
Trans fat and trans-fat-containing packaged foods, coconut oil
All vegetables except the ones to avoid
All root vegetables like potatoes, radish, carrot, yam and other vegetables like peas, parsnips, cassava
Lemon, tomato, berries
All fruits except berries and avocado
Black coffee, herbal tea, bone broth, nut milk, plain water
Fruit beverages, cola, energy drinks, beer, alcohol, coffee with milk and cream
Black coffee, herbal tea, bone broth, nut milk, plain water
Fruit beverages, cola, energy drinks, beer, alcohol, coffee with milk and cream
Cheese, butter, ghee
Dairy products like milk, low-fat yogurt
Shrimp, crab, salmon, fresh meat and poultry
Packaged and processed meat
3. Why You Can't Take Fruits on Keto Diet?
Fruits are nutritious and there are no second thoughts on that. But on the downside they have sugar. Keto diet doesn't allow the intake of carbs in any form as you are already taking fat for energy. Replace fruits with vegetables to get the same nutrients. However, you can have avocados. Berries like strawberries, blueberries, raspberries, and lemons are good to add.
4. How Do I Deal with Carb Cravings
Carb craving is most common if you have started to follow keto diet. Your body is used to high sugar and that is something that you are depriving your body of. Your body, in turn, makes you crave carbohydrates. Satiate your body with fiber-rich veggies in the form of a salad. Nuts and seeds are healthy options too.
5. Can I Have Supplements While on Keto Diet?
Yes, you can have supplements while practicing keto diet.
It's good that keto diet comes with all kinds of nutrients. But it should be followed in a proper manner. Keto diet is rich in fat, hence all your need for fat-soluble vitamins is covered. The vegetable intake ensures that your body gets water-soluble vitamins and minerals. However, it is important to add a little extra salt to your diet. Keto is diuretic and your kidneys produce less insulin and fewer sodium levels in the body. Have plenty of water and water mixed with Himalayan salt or sea salt to balance out the water depletion. Another mineral that plays an important role in all bodily functions is magnesium. Though a keto diet can give you magnesium it is better to take supplements for a healthy heart. If you follow a vegan diet it is important to get omega 3 via supplements.
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