Keto Diet Rules & Guideline; 10 Foods to Avoid on Keto Diet
What is Ketosis and keto Diet?
It involves the whole process that occurs when your body lacks excess carbohydrates to burn for energy, rather it burns fat and creates ketones.
Keto diet in another vein is a notable low-carb weight loss program that helps you to burn fat. It makes you have less craving for food.
Ketosis Side Effects for Beginners
No doubt, there are side effects or symptoms that may occur while on a keto diet. This is very prevalent to beginners or those who are not consistent in ketosis. Although these symptoms vary per individual.
During the first week on a keto diet, you may feel uncomfortable or even worse; some people also refer to this feeling as a “keto flu”.
This is a normal medical condition that arises from the withdrawal of sugar and carbohydrate or changes to your immune system.
No cause for alarm if you experience the following symptoms;
- Stomach ache
- Weakness or dizziness
- Sugar cravings
- Difficulty in sleeping
The above are some basic side effects, you may experience when you are just starting out ketosis. Drinking water can simply reduce or prevent some of the aforementioned effects.
Foods to avoid on Keto Diet
You may be wondering what kind of foods to eat and also, to avoid during ketosis diet. Firstly we focus on the type of food to avoid during a keto diet.
The following list of foods should be avoided or reduced during a keto diet. This includes foods to avoid on keto diet, but not limited to the following;
- Unhealthy fats – make sure you reduce the intake of mayonnaise, processed vegetable oils and more
- Alcohol-based food– Also, limit your alcohol intake. Since alcohol is often present in the carb, too much alcohol in your beverages may distort your keto diet plan
- Avoid Sugar foods– Food like cake, fruit juice, smoothies, candy, soda, ice cream should be avoided or drastically reduced
- Ignore root vegetables like tubers, potatoes, carrots, sweet potatoes, and more
- Don’t give room for diets products- They are very high in carbs
- Grains or starchy meal- food like rice, pasta, cereal, and wheat-based food should be avoided
You should try to avoid carb-based foods listed above if you indeed you want to use the keto diet to achieve weight loss goal.
Ketones Food List
Haven listed the type of foods to Avoid on keto diet. Here we shall be revealing the highest fat keto foods or keto healthy food for that you should look at for.
Below are complete diet list food for ketosis;
- Cottage Cheese and plain Greek Yogurt
- Low-carb Veggies
- Nuts, and healthy oils
- Poultry Meat
Cottage Cheese and plain Greek Yogurt
This is a special meal when it comes to the best ketones diet list. Cottage cheese and yogurt are very rich in protein and calcium.
Different studies have reviewed that both protein and calcium can reduce food cravings, and make you full. Enjoy high-fat food like yogurts and cottage cheese to keep you full for a very long time.
Seafood like fish, mackerels are very rich in B vitamins, selenium, potassium, and protein. Seafood is the real and actual low-carb diet you need during a keto diet plan.
When you consume fish regularly, you enjoy wellness and reduce the risk of chronic diseases. Seafood like fish is a must when cooking for keto healthy food.
One of the foremost low-carb food you should subscribe to is Avocados food recipe. It is beneficial to a healthy heart.
Avocados are high in monounsaturated fat, minerals, and potassium. You get about 7 grams of fiber and a total of 9 grams of carbohydrates.
No doubt, vegetables are very rich in nutrients like vitamin C, mineral, and more. Non-starchy veggies have low sugar and contain antioxidants that help to prevent the cell from damaging.
Low-carb veggies like spinach, green beans, broccoli, and bell peppers are keto healthy food you should try.
Eggs are keto healthy food that you should not ignore. It is very high in protein, minerals, and B vitamins. Two eggs have zero carbohydrates, in other words, the intake of the egg as a keto diet reduces the excess consumption of high carbs.
Eggs boost hormones that make you be full and also moderate your blood sugar levels.
Nuts, and healthy oils
Seeds, nuts, or healthy oils are also good for the keto diet. You can use coconut oil and olive on ketosis.
They are a low-carb keto diet you should try. They take proper care of your heart condition, this is why they are healthy keto diet for your weight loss goal.
Have tried poultry meat like chicken, beef, and more. They are the primary source of lean protein, it is ideal for a ketogenic diet.
There are no carbohydrates in chicken and other poultry diets. They are rich in potassium, zinc, minerals, B vitamins, and more.
The above ketogenic diets are low-carb food you can enjoy while on the keto diet program.
With this article, you should be able to know the foods to avoid on ketosis diet and also, the healthy food to take to boost energy why you are on ketosis.