If you thought that you cannot lose weight while eating unlimited amounts then you were wrong. There is a keto diet plan.
In this article, you will learn what to eat and what not to eat on keto diet. You will need this for sure if you start following this type of diet plan.
By lowering the intake of glucose drastically, which represents the main source of energy for the cells, the secretion of insulin is lowering, and then the body is using the storage in the liver and then in the muscles.
So, as a replacement for energy, the liver is converting the fat in ketones which are being released in the bloodstream and the cells are then using them as energy. So, the brain and muscles use fat instead of carbohydrates as fuel.
However, if you are not eating enough in this diet then you will feel lack of energy so the people that are following this usually consume 20-50 grams of carbs each day in order to balances the stage of ketosis.
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So, you should try to consume more water-rich fruits and vegetables in order to be well hydrated. Focus on those grown above ground like for example leafy greens, stalk shaped vegetables and peppers and avoid carrots, potatoes and others grown below ground.
Here’s what to eat and what not to eat on keto diet
It is good to consume: Tomatoes, Eggplant, Asparagus, Broccoli, Cauliflower, Leafy greens, Cucumber, Bell peppers, Zucchini, Celery, Brussels sprouts.
You should be careful not to consume more fat and less protein because then your body will start to use the muscles as fuel. But too much of protein, on the other hand, is bad for the kidneys and also it will convert to carbohydrates, which is something you do not want.
You can consume Greek yogurt, eggs, and cheese, they are also good for the immunity and eyes and hair.
The sausages and bacon are allowed in this diet; however, it is best to be limited. The recommended foods include: chicken, turkey, beef, fish and seafood, pork, eggs, cheese, milk and Greek yogurt etc.
If you want to have balanced blood cholesterol levels, you should try to focus on consuming more unsaturated fats (flaxseed, olive oil, nuts) to saturated fats (lard, red meat, palm oil, butter). However, it is important to take options that are not going to clog your arteries and represent a danger for cancer.
Suggested foods: Olive oil, Avocado oil, Olives, Avocados, Flaxseeds, Chia seeds, Pumpkin seeds, Sesame seeds, Nuts, Natural, no-sugar-added nut butter.
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Avoid the following:
- Beans, peas, lentils, and peanuts
- Grains, such as rice, pasta, and oatmeal
- Low-fat dairy products
- Added sugars and sweeteners
- Sugary beverages, including juice and soda
- Traditional snack foods, such as potato chips, pretzels, and crackers
- Most fruits, except for lemons, limes, tomatoes, and small portions of berries
- Starchy vegetables, including corn, potatoes, and peas
- Trans fats, such as margarine or other hydrogenated fats
- Most alcohols, including wine, beer, and sweetened cocktails
If you start a keto diet plan you may need this guide on how to use the keto diet plan to lose weight fast.