Foods Can I Not Eat on Keto
Eating the right foods for your health goals is key to maintaining good health. But if you want to thrive on the keto diet, which is high in fat and low in carbohydrates, certain foods have to go. Starches, sugars, many beverages and fried or processed meats fall off the list. Instead, focus on eating low-carb, nutrient-rich foods, such as green vegetables, eggs and fatty fish.
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Nuts and seeds, such as almonds, pistachios and sunflower seeds, are a great source of healthy polyunsaturated and monounsaturated fats as well as fiber. The key is to eat them in moderation because they are also high in carbs. Other nutrient-rich fats include avocado, olive oil and coconut oil, which are rich in heart-healthy monounsaturated and saturated fats. These oils are also rich in medium-chain triglycerides (MCTs), which can help you burn fat and boost your energy.
When it comes to proteins, lean cuts of meat and poultry are a staple. But when choosing meats, choose ones that are raised in a humane and ethical way. Choose pasture-raised animals, grass-fed beef and wild-caught seafood. Other proteins that are good for the keto diet include risotto, eggs and cottage cheese. However, make sure to avoid processed meats like hot dogs and sausage because they are high in trans fats, which can raise your risk of heart disease.
What Foods Can I Not Eat on Keto?
You should also limit or avoid starchy vegetables, such as corn, potatoes and sweet potatoes, because they’re high in carbohydrates. Instead, opt for non-starchy vegetables, such as leafy greens and above-ground veggies. You can even replace starchy vegetables with other veggies that are lower in carbs, such as cauliflower rice and zucchini noodles.
Lastly, make sure to drink plenty of water to stay hydrated, especially on warm days or after workouts. But avoid beverages that contain added sugars, such as juice and soft drinks.
You can also indulge in alcohol, but you’ll need to be mindful of the type and quantity of alcohol you consume. Dry wines that are low in carbs, such as merlot, cabernet sauvignon and pinot noir, are a good choice. Other alcoholic beverages that are good for the keto diet include vodka, tequila and whisky, as long as they’re not mixed with sweet sodas or juices.
You should also avoid high-sugar fruits, such as bananas and peaches, which have more carbs than berries. Also, avoid flavored yogurts and iced coffee and tea, as they’re high in carbohydrates.
At the core of a healthy keto diet is a high intake of healthy fats, moderate consumption of protein, and minimal carbohydrates. Unlike traditional high-carb diets, which rely on glucose as the primary source of energy, keto diets encourage the body to enter ketosis, a metabolic state where the liver converts fats into ketones, which serve as an alternative fuel source for the body and brain.
One of the key benefits of a healthy keto diet is its ability to promote weight loss. By drastically reducing carbohydrate intake and increasing fat consumption, the body shifts into ketosis, where it becomes more efficient at burning stored fat for energy. This metabolic shift can lead to significant reductions in body weight and body fat percentage, making keto diets a popular choice for individuals looking to lose weight effectively.