The Ketogenic diet has been gaining a lot of attention from nutrition experts and fitness enthusiasts from around the world. With thousands of followers testifying on its effectiveness, more people who want to have a healthier body are following suit.
With a lot of available resources online, it is easy to learn whether the food you eat is keto-friendly or not. But still, a lot of people who are new to this diet try to find definitive answers, as there is a fine line between what to eat and what to avoid to stay on ketosis.
Understanding What Is Keto-Friendly
After cutting back on the carbs, everything seems to blur out, and followers are left confused about what is keto-friendly and what types of food will kick you out of ketosis. To stick to a ketogenic diet, you must put into practice the principles that make a specific food good or bad for ketosis. This way, it is easier to identify keto-friendly foods to include in your diet.
Keto is one of those popular diets that provide followers with the precise manner of implementation. Those who seem to be following but are not sure whether they are on ketosis could simply be on a low carb diet and need to cut back more on the carb to achieve and sustain their ketosis.
The effect varies on people’s overall weight loss results, health, and benefits, but when following a ketogenic diet, you should ensure that you are on nutritional ketosis. The food you eat will keep you in this state.
What to Eat and What to Avoid to Have a Nutritional Ketosis
To stay on the nutritional side and still sustain ketosis, these are the foods you should avoid:
- Grains (wheat, rice, and corn)
- Grain-based foods (pasta, cereals, and granola)
- Sugar and sugar-sweetened food products (soda, maple, honey, and agave)
- Most fruits (bananas, apples, and oranges)
- Tuber foods and tuber-based products (yams, potatoes, french fries)
Keto-friendly items include the following:
- Meats and proteins (beef, fish, poultry, lamb, and eggs)
- Low-carb vegetables (kale, spinach, broccoli)
- High-fat dairy products (butter, fat cream, and cheeses)
- Seeds and nuts (sunflower seeds and walnuts)
- Low-carb fruits (berries and avocado) and
- Low-carb sweets like keto desserts
- Healthy fats, olive oil, coconut oil, and avocado oil
What keeps the keto diet apart from other forms of diet practices is that it provides a key principle of separating foods to avoid and foods to eat. It specifically looks at the carbs that come with each serving, and this may stop your ketosis.
On the other hand, keto-friendly foods are usually high in fat and low in carbs, which burn easily when you enter into ketosis. Some foods still contain some carbs, like nuts, seeds, and berries, but they are not high enough to prevent ketosis when consumed in moderation.
This type of diet usually limits the carbs you consume to only 20 to 50 grams per day. The most important factor in determining whether an item is keto-friendly or not is its net carb content.