The keto diet is very good for you, but it’s tricky to pull off. The list of “restricted” items (carbs) is filled with foods Americans consider staples, and they eat all the time: They are on their table so often many can’t imagine life without these foods. In your search for a healthier weight, you have to avoid your favorite kinds of foods and eat food items you may not like or aren’t familiar with..
As you follow the keto diet, you will change the metabolic processes of your body. Normally, your body breaks carbs down into energy. Under the keto diet plan, you cut the number of carbs you eat down to almost nothing, which causes your body to begin manufacturing ketones. Gradually, your body begins breaking down those ketones and turning them into energy instead.
Grains are strictly forbidden on the Keto diet.
Avoid these grains
One of the buzzes in health is whole grain everything, So many people have begun eating even more grain products and think they are improving their health. Life is going to get harder for because no grains are acceptable under the keto diet. What’s wrong with this staple food item? Grains are starchy, which is major source of carbohydrates. Grains slow down the ketosis process, which is the foundation of the ketogenic diet.
Here are just a few grain-based items to stay away from:
Whole grains, which include oats, barley, millet, sorghum, rice, sprouted grains, and buckwheat.
For most people, nearly everything on that list appears on their table many times a day.
What can you eat?
Here are some suggestions for acceptable items you can eat in place of the grain no-nos.
Unprocessed meat: These meats are low-carb. Just like selecting butter for your bulletproof coffee, when it comes to meat, choose grass-fed and organic. It’s a mistake to overdo it. Success on Keto depends on eating more fat not necessarily protein. Eat your normal amount of meat, but be choosy about its type and source.
Eggs: Cook them however you like: boiled, fried or scrambled. Any preparation method is okay. As we mentioned, select the healthiest option: free-range and organic.
Above ground vegetables: You can select Both fresh and frozen are allowed. A few examples are cauliflower, avocado, broccoli, and zucchini. You can take the opportunity to bump up your fat intake by preparing them in high quality, organic butter and olive oil.
No matter how harsh it seems not being able to eat grains on the Keto diet is no big deal. You still have plenty of other food options available to you even if they aren’t your first choice.
Don’t let the food limitations scare you away trying the Keto diet. Your grain-based carbs may be among your favorites; nevertheless, removing them from the menu will not only improve your life you’re taking care of your health by following the Keto diet.
What grains are allowed?
Being on a diet can be quite challenging, especially if you do not know what foods can you eat and foods you cannot eat. A
Keto diet is not as easy as any normal diet, as an individual has to be much more careful regarding what they can and cannot eat. Almost all grains and legumes need to be avoided in a Keto diet, such as beans. This is because grains tend to have a huge percentage of carbohydrates in them, which does not help with the Keto diet, and slows down its process.
Foods that you can eat
Fats and Oil
Fats make up most of an individual’s Keto diet; they can be incorporated into the diet through different means, such as sauces, toppings of meat or butter etc. Fats are an important part of every individual’s dietary system, however, if consumed in the wrong manner it can be harmful. There are different kinds of fats that are allowed to be consumed in a Keto diet such as saturated fats; these include butter, ghee, and coconut oil. Another kind is monounsaturated fats which include olives and avocados; these can be included in your diet as well. Trans fats should be completely avoided such as margarine as they can be harmful to you.
Proteins are important to be consumed when on a Keto diet as well. It is recommended that the protein you choose should be either grass fed or pasture raised. Consuming this kind of protein will reduce steroid hormone intake. It is preferable to chooser darker meat since it is much fattier as compared to white meat. As for red meat, there is not much to exclude, however, try to choose the red meat that is much fattier such as ribeye steak. It is important to note that a lot of protein is not supposed to be included in the Keto diet as this will decrease the level of Ketone production and increase the intake of glucose.
Vegetables & Fruits
Vegetables are an important part of a Keto diet; however there are some vegetables that have a high percentage of sugar and these vegetables need to be excluded. The best type of vegetable that should be included in a Keto diet would be those that have a low percentage of carbohydrates and are filled with loads of nutrients. These vegetables are most likely to be the ones that are leafy and dark such as spinach and kale.
Furthermore, vegetables that are grown below the ground can also be included in the diet in a certain moderating level; however, you must make sure how many carbohydrates it is made up of. When including fruits and vegetables remember to limit the intake of berries, such as raspberries, blueberries, and blackberries.
It is best to keep your dairy intake at moderate levels. It is much recommended that raw or organic dairy products should be part of your intake if you wish to consume a dairy product. Moreover, make sure to choose full-fat products as compared to fat-free products as it will increase the fat intake and decrease the carbohydrates intake in your diet.