Keto Diet Dos and Don’ts
A ketogenic diet, or keto diet, is an eating plan that is aimed at boosting physical and mental health by drastically cutting down on carbohydrates, moderating protein intake, and prioritizing larger amounts of healthy fats. The focus is on getting more calories from fat rather than from carbs.
When the sugar reserves in the body get depleted as a result of this diet, you begin to break down fats for sourcing energy. As a result, molecules known as ketones are produced to provide fuel for the body. This way of burning fat for energy leads to weight loss and other benefits.
Apart from helping people lose weight and improving health, mood and mental clarity, ketogenic diets have also been shown to benefit persons suffering from epilepsy, diabetes, and other ailments. For a deeper dive into what keto is all about, check out the definitive guide on PlanKetogenic.
Here are some simple Dos and Don’ts to follow when following a ketogenic diet:
DO: Calculate your macros
Each person is different, so the first step of staring keto is to see how much of each macronutrient (fat, protein, and carbs) you should eat per day to reach your goals. You can use free online tools to calculate your macro needs based on things like your age, weight, and how much you exercise.
DO: Create a meal plan
In fact, when you start, it’s best to create a ketogenic meal plan to ensure you are hitting your daily macro targets. This is not the type of diet you can play by ear, planning is essential! Organizing your meals for the week ahead of time also saves time because you can do just one weekly shop at the supermarket.
DO: Limit your intake of carbohydrates
The lower the intake of carbs, the sooner your body will reach the ketosis stage and begin to drop pounds. Most people will need to consume less than 50 grams of net carbs per day for the best effect.
DO: Add protein
Though a ketogenic diet is focused on fats, a moderate amount of protein is also required to supplement this food plan. Good keto sources of protein are meat, eggs, and seafood that are freshly sourced. Vegetarian and vegan keto proteins include tofu, nuts and seeds.
DO: Go nuts!
Nuts are a good source of fat, fibre, protein, vitamins, and minerals. However, for keto they must be eaten in moderation, usually less than half a cup a day. Opt for almonds, pecan nuts, or macadamia instead of cashews, which are high on carbs.
DO: Eat vegetables
Eat non-starchy vegetables that grow above the ground, such as cabbage, cauliflower, broccoli, zucchini, asparagus, and more. Veggies fried in butter and a dash of olive oil are a yummy source of nutrients for keto.
DO: Stay hydrated
Drinking lots of water is very important on keto, especially during the transition period when you are beginning the diet. Water can help prevent or lessen the side effects some people experience when starting out. You can also have coffee or tea, but with minimum milk. Sparkling water and seltzers offer a wider variety, but stay vigilant for added sugars.
DO: Try new recipes and meals
Looking up keto recipes is a great way to get ketogenic meal ideas, learn from experienced people in the keto community, and hear people’s stories and advice.
Some simple and healthy keto recipes to start with are:
- Keto tuna salad wrap –Mix tuna, onion, Greek yogurt, radishes, dill weed and chopped hard-boiled eggs in a large mixing bowl and season with salt and pepper. Serve the salad in a lettuce wrap.
- Rotisserie chicken with coleslaw – Shred meat from a warm rotisserie chicken in a bowl and prepare a side of tricolour coleslaw with red cabbage, green cabbage, and shredded carrot.
- Keto meatballs with mozzarella cheese – Blend a mix of ground beef, parmesan cheese, egg, salt and spices and shape the mixture into meatballs. Fry the meatballs in olive oil in a large skillet and serve with some parsley and sautéed spinach.
- Spicy Greek omelette – Whisk eggs and set aside. Heat skillet and add some chopped onion and tomatoes and stir in feta cheese, olives and oregano. Pour the egg mixture into skillet and cook for a minute.
- Poached eggs with mushrooms – Sauté the mushrooms with butter and add some chopped shallots and garlic. Add the chicken base and season with salt and pepper. Poach the eggs and serve with mushrooms and chopped parsley.
DO: Have keto snacks on hand
Once your diet is activated, keto helps prevent cravings and allows you to feel fuller faster. However, in case you do require something to tide over till your next meal, ensure you have some keto-friendly snacks standing by. Olives, cheese, or some fatty cold cuts are some excellent options.
DON’T: Eat the wrong kind of dairy products
Milk is usually too high in carbs for keto. Low-fat dairy should also be avoided. Indulge instead in high-fat dairy like butter, Greek yogurt, and most cheeses. Use thick cream while preparing your ketogenic dishes.
DON’T: Have fizzy drinks
A major ingredient in soft drinks is sugar, which can put you off ketosis.
DON’T: Eat starchy vegetables
Potatoes, corn, and peas are high on starch and must be avoided.
DON’T: Binge on alcohol
Many alcoholic drinks are too high in carbs to be keto-friendly. Even low-carb alcohols should be kept to a minimum because your body will have to burn off the alcohol calories first before you start to lose weight.
DON’T: Stock up on fruits
While berries are recommended, most fruits, including pineapple, grapes, and bananas, have too much sugar for keto. The majority of fruits are to be avoided.
DON’T: Visit the bakery
Whole wheat bread, white bread, crackers, cookies, cakes, and other products made from flour have too many carbs and sugars. Highly processed baked goods are also generally bad for health, whether or not you’re staying ketogenic.
Final thoughts
Now that you know the basic dos and don’ts of a ketogenic diet, you may feel ready to implement changes in your daily lifestyle and let your bodywork on the backup energy source called ketones. However, a ketogenic diet is not right for everyone. Speak with your doctor before making major changes to your diet.
