Keto Diet Foods: What to Eat and Avoid

The ketogenic or “keto” diet is a low-carbohydrate, fat-rich weight deduction plan gaining observation as a potential weight loss strategy. It let fall blood sugar and insulin levels and shifts the body's metabolism away from carbs and toward fat and ketones.

The Essential requirements to a successful keto diet are simple—limit your carb intake and get the most of your calories from fat.

It’s best to avoid grains together if possible, especially these:

• Pumpernickel
• Oatmeal
• White
• Flour & corn tortillas
• Wheat
• Rye
• Sourdough
• Oats
• Corn

What to Eat On Ketogenic Diet

 keto foods to eat on a ketogenic diet.

• cheese: unprocessed cheeses like cheddar, blue, or mozzarella
• Nuts: almonds, walnuts, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil.
• avocados: whole avocados or freshly made guacamole
• Veggies: green veggies, tomatoes, onions, etc.
• condiments: salt, pepper, and spices

What to avoid On Ketogenic Diet

#1. Fruits

Fruits to avoid on a Keto diet:

• Grapes
• Bananas
• Dates
• Mangoes
• Peaches
• Pineapples

#2. Vegetables 

These veggies should be avoided:

• Potatoes
• Sweet Potatoes
• Baked Potatoes
• Corn
• Peas

#3. Legumes & Beans

• Black Beans
• Baked Beans
• Green Beans
• Lima Beans
• Lentils
• Lobia

#4. Beverages 

• Cola
• Soda
• Margarita 
• Fruit Beer
• Protein Shakes
• Vitamin Water

Benefits and Nutrients of Keto Diet

• Keto Diet may reduce appetite and promote weight loss
• A Ketogenic diet could reduce acne symptoms in some people
• Keto Diet may reduce risk of certain cencers
• Improve heart health
• May protect brain function 

Which Fats Are Healthy on a Keto Diet?

On a keto diet, overweight is your main energy source, so pick out healthy types and eating the right amount is significant. In this article, we will tell you all about fat and help you make the best option. Oil, avocado oil, is best for cold use, stir-fries, finishing meals,

Oils high in monounsaturated fats, for example:  extra-virgin olive or after cooking.

Oils high in polyunsaturated fats are only suitable for cold use, for example in salad dressings and mayonnaise. It include nut and seed oils such as walnut, sesame seed, or pumpkin seed oil.

Meanwhile you are using oils high in omega-6 fatty acids; increase your consumption of omega-3 fatty acids, mainly from animal sources.

 Risks of the Keto Diet Everyone Should Know 

Very common for people starting the keto diet to experience likes symptoms, such as headaches and fatigue. Most common that there’s a name for it ”keto flu”. “To counter it, everyone recommends staying hydrated. Other possible risks include kidney stones, several vitamin and mineral deficiencies, here’s why: When you’re passing certain food groups (like fruits, legumes, and whole grains) and severely limiting others (like many vegetables), it’s not out of the ordinary to experience nutritional deficiencies. A lack of fiber, you’ll experience constipation.