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The keto diet is a high-fat, low-carbohydrate diet that tricks your body into burning fat instead of carbohydrates for energy. It's proven to help with weight loss, but for it to be effective, you need to eat the right kind of food. Follow these simple dos and don'ts to make sure you see results on this diet.
What to do’s on a keto diet
Increase your seed intake.
Seeds are a great source of healthy fats, which will help your body reach an ideal ketogenic state to burn fat. Consider adding flaxseeds, chia seeds, and sesame seeds to some of your meals to boost flavor and help burn fat at the same time.
Eat lean protein.
On a keto diet, about 20 percent of the food you eat should be protein. Lean protein is your best bet because it's low in unhealthy fats. Make lean meat, fish and eggs a part of your daily diet routine.
Eat Leafy Greens
Leafy greens like arugula, spinach, kale and cabbage are good to eat on a keto diet because they are low in carbohydrates. You should eat only 5 percent carbohydrates compared to 20 percent protein and 75 percent fat.
Add nuts to your diet.
Walnuts, almonds, and pecans are some nuts you should consider adding to your diet. Nuts contain healthy fats, making them a great snack on the keto diet.
Cook with high-fat oil.
Healthy fatty oils, such as coconut oil and olive oil, are good to use on a keto diet. They are an easy way to include healthy fats in your diet. You should avoid cooking with processed vegetable and seed oils.
Do drink low-calorie, low-sugar drinks.
Still and sparkling water, coffee and tea are the best drinks to have on a keto diet. They can help you stay hydrated while avoiding added carbohydrates in your diet. When drinking coffee and tea, be sure to avoid excess sugar.
What not to do on the keto diet
Don't consume sugar: processed or natural
In order to be successful on the keto diet it is important to eliminate all carbohydrates – including sugar – from your diet. Whether it's a cookie or a banana, both should be eliminated from your diet to allow your body to turn stored fat into fuel instead of increasing and storing fat.
Do not eat fruits with high sugar.
Some fruits are healthy but contain a lot of carbohydrates. Because the keto diet focuses on low carbohydrates, you should eliminate all high-sugar fruits from your diet, such as mangoes, grapes, cherries, and bananas.
Do not eat high carb vegetables.
The keto diet is a low-carb diet, so any item that's high in carbs is a no-go - even if they're vegetables. Carbohydrate-rich vegetables like potatoes, sweet potatoes and corn should not be on your grocery list. Instead, you choose low-carb vegetables like spinach.
Don't buy grain-based items.
Grain-based foods such as bread, pasta, cookies, and rice should be permanently eliminated from your grocery list. These foods are high in carbohydrates, starches, and calories and should be avoided in most diets, but are especially bad if on a keto diet.
Don't drink high-calorie, high-sugar drinks.
Beverages such as milk, soda, juice, sports drinks, smoothies, beer, wine, and cocktails are off limits on the keto diet. Avoid adding extra carbs, sugar and calories to your diet by cutting out these drinks.
Do not eat carbohydrates.
The keto diet is low carb. This means, not all carbohydrates should be avoided, including black beans, chickpeas, and lentils. Although beans and legumes are rich in protein, they are high in carbohydrates that you'll want to avoid.
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