The food that we consume has a direct link with our bodies, if we eat good and nutritional foods then we ultimately have a good lifestyle, enhanced mood, and efficiency but if you consume unhealthy foods then the effect is also opposite which is uncomfortable and disturbing in the long run. The keto diet is the best health plan that helps people with having nutritional food as a part of their daily lives. But including healthy foods in the meal plan is necessary but avoiding non-healthy food is also important. And for having the benefits of the keto diet all you have to do is to manage and balance the foods that you consume.
The keto diet plan is a high-fat, low-carb, and moderate-protein health plan which helps a person with different health problems which are obesity, hypertension, diabetes, poor brain functions, and other additional benefits. This diet plan is mainly concern with what a person eats and in which proportions, as it alters the nutrient percentages in a person eating a meal, just by making some changes in the foods that you eat on daily basis, you can experience major health benefits.
The reason behind the success of this diet plan is because people are so satisfied with the habits and lifestyle they built duet to this diet plan, and also another thing is that the medical workers and scientific researchers have not found anything negative about the keto diet which makes people more trust-worthy towards it. Now, we know that the most crucial thing for the keto diet is the foods that you eat and that you avoid so you should make the right choices and follow the diet plan correctly to enjoy the perks of it.
What Can You not Eat on Keto?
Here is the detailed tour of the foods that you need to avoid on the keto diet to have the best results:
Sugary foods are strictly excluded from the keto diet plan, so, avoid sugar-containing foods which are candies, cakes, soda drinks, desserts, cookies, biscuits, flavored yogurt, ice cream, cereals, and sweet pastries. Some sauces such as ketchup also have a lot of sugars in them so also avoid sugary sauces on the keto diet.
The natural sources of sugars such as brown sugar, white sugar, and honey are also not suitable for the keto diet, so avoid them on the diet plan.
The starches in foods ultimately get broken down into sugar substances which can prevent the ketosis process. In starchy foods, grains are the most prominent such as wheat, rice, oats, and corn, also legumes, lentils, and beans come in this section so avoid them on the keto diet and also the products made from them such as bread, pasta, oatmeal, and cornmeal.
High-sugar containing fruits
Fruits are very healthy natural foods but they still contain a lot of sugars in them which can cause weight gain as mangoes, grapes, bananas, apples, and other fruits have a lot of carbs which can be equal to a whole-day carbohydrate intake in just one bowl. So, you should avoid fruits that are high in sugars and high in carbs content.
Vegetables are densely packed with nutrients but still some of them are high in carbs which is not good for the keto diet, these vegetables include Potatoe, corn, carrot, peas, sweet potatoes, parsnips, and yam.
Readymade and packaged foods
Foods such as fastfood, packaged food, and diet foods are not healthy and nutritional as they contain unhealthy fats, preservatives, sugars, and a huge amount of carbohydrates in them which is not good for the keto standard so strictly avoid these foods on the diet plan.
When you are excluding the foods from your meal plan for the keto diet you would have the aim to avoid the foods that are high in carbs, high in sugars, and contain unhealthy ingredients as they are not suitable for the keto diet at all.
Foods to Eat on the Keto Diet
Here is a very compact and perfect list of foods that you can eat on the keto diet:
- Beef, chicken, mutton, fatty fish, and seafood
- Non-starchy vegetables such as kale, spinach, bell pepper, cauliflower, cabbage, asparagus, mushrooms, broccoli, tomatoes, and Brussel sprouts.
- Non-sugary fruits such as avocadoes, berries, and watermelon.
- Healthy oils such as avocado oil, olive oil, MCT oil, coconut oil, and almond oil
- Nuts and seeds
- Nut butter
- Dairy products such as ghee, butter, hard cheeses.
- Nut-based products such as almond flour, and almond milk.
- Keto sweeteners ( Stevia, Sucralose, Erythritol, Xylitol, Monk, Fruit Sweetener)
- Salt and pepper, herbs and spices for flavoring the dishes
- Condiments such as guacamole, salsa, yellow mustard, and homemade keto dressings.
- Keto protein shakes
The Macronutrient Ratios Included in the Keto Diet
It is a very important task to know about the foods that you can eat on the diet plan and the ones to avoid but another thing that is very compulsory while meal planning for the keto diet is macronutrient ratios in which you are going to have each keto meal as if you do not follow those ratios either the ketosis process will not start in the body or you will disturb the on-going ketosis process that is why it is important to follow the macronutrient portions precisely to have the best outcomes from the diet plan. Following are the macronutrient percentages that are included in the keto diet:
As we now keto is a low-carb diet plan, so the nutrient percentage of carbohydrates is between 5 to 10 % per day which is drastically lower than the amount we eat in our usual routine but if we do not reduce the carbs to this little extent then the ketosis process will not stimulate in the body and the whole process of starting the diet will go to waste.
Proteins are very important for the human body particularly when you are going on a low-carb diet plan as it supports and maintain the body functions very well and also you need this nutrient on daily basis for the repairment of muscles, cells, and tissues. The nutrient percentage for proteins is between 15 to 20 %. the ratio should always be moderate it should not exceed because then it will cause the production of glucose which is not good for the ketosis process and if you consume less than the recommended amount then it can cause muscle loss, body weakness, and a lot of other damages.
The fat should be high on the keto diet because only then your body will start the ketosis process and also it is important because your body needs some source of energy on which it can run. The fat macronutrient percentage for the keto diet is between 65 to 70 % per day and you have to consume this much otherwise your body can get weaken which is not a good sign when you are doing a diet.
What is a Typical Daily Menu on the Keto Diet?
Here is a typical one-day keto diet plan which covers all three meals and two snacks, this plan will let you know about the keto meal plan and also provide you with an idea of what foods to add to the diet.
Cheese omelet with mushrooms and spinach.
A handful of nuts
Chicken and vegetable soup
A small piece of 90 % dark chocolate
Beef steak with roasted green veggies
As far as, the beverages are concerned you can drink water, herbal tea, black coffee without sugar, keto smoothies, keto protein shakes and you can also add things like lemon slices, mint, strawberry slices in plain water to boost up the flavors.
The keto diet plan is very versatile and diverse, as with so many alternatives and substitutes the meal planning is much easier and interesting. The people get so satisfied with the keto meals that they forget about cheat meals or having fast-food carvings. This diet plan is an epic way of having a healthy lifestyle but still get to enjoy delicious and appetizing meals rather than make yourself starve.
Keto substitutes are the thing that makes people very fond of this diet plan as it is very good to know that you can develop the recipes and flavors you eat on daily basis even on the diet by using keto alternatives. Here are some of the common keto substitutes that people love to try out in their diet plans:
Rice is a very common and comfort food that we eat very often in our daily lives but as it is a starchy grain so that we cannot eat on the keto diet but there is an alternative for it that can give you the same flavor and essence of rice and that is cauliflower rice which is mainly the vegetable cauliflower but it gives such flavor and texture that is very similar to rice grain.
Keto sweeteners are a great alternative for white and brown sugars which you can use in desserts and sweet breakfast options.
Flour is an important ingredient in making desserts and also savory dishes such as pasta but it is also a high-carbohydrate food that is not allowed on the keto diet but the good thing is that you can have the alternative of it which is almond or coconut flour and then you can recreate your favorite desserts and dishes.
Diary is a huge part of our meal planning but some products like yogurt, packaged cheese, and milk, sugary creams are not suitable for the keto diet so the alternatives for them are nut-based milk, whole or coconut cream, high-fat yogurt, and hard organic cheese and these alternatives give the same flavor and texture which is very pleasing.
The foods to avoid on the keto diet are pretty much that are high in carbs and the ones which are made artificially with ingredients like unhealthy fats, and sweeteners that are not nutritional for the human body. So, for having the best results on the keto diet all you have to do is to focus on the foods to avoid and to eat while doing the diet plan with proper guidelines and planning.