The keto diet is a low-carb, high-fat diet that aims to put your body into a metabolic state called ketosis, in which your body burns fat for fuel instead of carbohydrates. Here are some foods that you can eat on a keto diet:
- Meat: Beef, pork, chicken, turkey, lamb, and other meats are keto-friendly.
- Seafood: Fish, shellfish, and other seafood are great sources of protein and healthy fats.
- Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini, and other non-starchy vegetables are low in carbs and high in fiber.
- High-fat dairy: Butter, cheese, cream, and other high-fat dairy products are allowed on keto.
- Nuts and seeds: Almonds, macadamia nuts, walnuts, pumpkin seeds, and other nuts and seeds are keto-friendly snacks.
- Avocado: This fruit is high in healthy fats and low in carbs, making it a perfect keto food.
- Berries: Strawberries, blueberries, raspberries, and other berries are low in carbs and high in fiber.
- Healthy fats: Olive oil, coconut oil, avocado oil, and other healthy fats are encouraged on the keto diet.
Remember that the key to success on the keto diet is to limit your carb intake to 20-50 grams per day and focus on getting most of your calories from healthy fats.
Foods to Avoid on a Keto Diet
On a keto diet, you’ll want to avoid or limit foods that are high in carbohydrates. Here are some foods to avoid:
- Grains: This includes wheat, rice, corn, oats, and other grains.
- Sugars: All forms of sugar, including table sugar, honey, maple syrup, and agave syrup, should be avoided.
- Starchy vegetables: Potatoes, sweet potatoes, and other starchy vegetables are high in carbs and should be limited.
- Fruit: Although some fruits are allowed on the keto diet, you’ll need to limit your intake of high-carb fruits like bananas, apples, and oranges.
- Legumes: Beans, lentils, and chickpeas are high in carbs and should be avoided.
- High-carb snacks: This includes crackers, chips, and other high-carb snacks.
- Processed foods: Many processed foods, including frozen dinners and packaged snacks, are high in carbs and should be avoided.
- Sugary drinks: Soda, juice, and other sugary drinks are high in carbs and should be avoided.
Remember that the key to success on the keto diet is to keep your carb intake low while getting most of your calories from healthy fats. By avoiding these high-carb foods, you’ll be well on your way to achieving your keto goals.
Keto-Friendly Alternative Products
Here are some keto alternative products that can be used in place of high-carb foods:
- Almond flour: This low-carb alternative to wheat flour can be used to make keto-friendly bread, muffins, and other baked goods.
- Coconut flour: Another low-carb flour alternative that is high in fiber and protein, coconut flour is great for making keto-friendly pancakes, waffles, and other breakfast foods.
- Stevia: This natural sweetener is low in carbs and can be used in place of sugar in many recipes.
- Erythritol: A sugar alcohol that has almost no calories and does not raise blood sugar levels, erythritol is a great sugar substitute for those on a keto diet.
- Coconut milk: A great alternative to dairy milk, coconut milk is high in healthy fats and low in carbs.
- Avocado oil: This healthy oil is high in monounsaturated fats and is a great alternative to vegetable oils that are high in inflammatory omega-6 fats.
- Cauliflower rice: A low-carb alternative to rice, cauliflower rice is easy to make and can be used in a variety of dishes.
Remember that when choosing keto alternative products, it’s important to read labels carefully and make sure that they are actually low in carbs and high in healthy fats.
The Effects of Consuming Too Many Carbohydrates on a Keto Diet
If you accidentally or intentionally consume too many carbohydrates while on a keto diet, it can disrupt the state of ketosis and your body may start to burn carbohydrates for energy instead of fat. This can result in several effects:
- You may experience a decrease in energy levels and fatigue as your body adjusts to burning carbs for energy.
- You may also experience cravings for high-carbohydrate foods, which can make it harder to stick to the keto diet.
- Consuming too many carbs can cause your blood sugar levels to rise, which can lead to insulin resistance and other health problems over time.
- Consuming too many carbs may also cause you to gain weight and store fat, which can undo any progress you have made on the keto diet.
If you do “screw up” on the keto diet, it’s important to get back on track as soon as possible. This means cutting back on carbohydrates and increasing your intake of healthy fats and protein to get your body back into a state of ketosis. It’s also important to be patient and not beat yourself up over a mistake, as it can take time to adjust to the keto diet and develop healthier habits.
Last modified: April 5, 2023
