What Food to Eat and Avoid in Ketosis: The Ultimate Guide To The Keto Diet
Starting the keto diet may be quite difficult for some. That’s because you’re consuming the exact opposite of what you’re used to eating! But once you acquaint yourself with what you can eat and what to limit, you’ll be able to reach your fitness goals and reap the health benefits the diet has to offer.
What exactly should you consume while on the keto diet, though? When preparing your meal plan, here’s a guide on what food to eat and avoid in ketosis.
What You CAN Eat
Meat is an essential part of the diet, as it has a mix of both fat and protein needed for your energy:
- Grass-fed Meat
- Wild-caught fish and seafood
- Pastured Eggs
- Pastured pork and poultry
These should be a significant part of your meal plan, added to your dishes or used for cooking:
- Saturated fats from butter, meat fat
- Avocado, olive, and macadamia oil
- Omega-3 fatty acids from fish and seafood
It’s important to still have your share of vegetables every meal, as long as they are non-starchy:
- Leafy greens like spinach, lettuce, chives, and bok choy
- Celery Stalks
- Summer squash
Because fruits are high in carbs, you are limited to a few fruits, such as:
- Blueberries (eaten in moderation)
Beverages and Condiments
- Water, coffee, or tea
- Any spices and herbs
- Whey protein without any additives or sweeteners
- Unsweetened spirits and dry wine (consumed in moderation)
Grains and Starches
Obviously, foods filled with carbs are a huge no-no in the keto diet. Here are the carb-loaded grains and starches to keep out of your kitchen:
Processed Sugar and Packaged Food
Processed sugar like these should also be out of the kitchen or meal plan:
- Ice cream
- Sweeteners such as brown/white sugar, agave syrup, and honey
- Sodas and fruit juices
- Low-fat dairy (and other low-fat packaged foods)
Certain fruits and vegetables (namely potatoes) are also filled with carbs you need to avoid:
- Dried fruit
More Ketogenic Diet Tips For Efficient Weight Loss
Now that you’re familiar with what food to eat and avoid in ketosis, what are other things to consider when reaching your goals? Here are more tips to follow for weight loss and ultimate health while on the low-carb diet:
Did you know that your sleep is also linked to your weight? This is because having too little or too much of it affects our appetite! Having too little sleep results in imbalanced blood sugar levels, which have us crave for more food, specifically sugar. Furthermore, having too much sleep results in grogginess and lack of physical activity.
While sleep isn’t directly linked to weight gain, having the proper sleep schedule will help you stay in good shape. I recommend that you get at least seven to nine hours of sleep a day. Creating a consistent schedule for both sleep and exercise will do wonders!
I’m sure a lot of you are either working or claim not to have a lot of energy to exercise. But when you pair weight training and cardio together with an adequate diet, the results are surprising! You don’t only retain muscle as you shed pounds but you also burn extra calories for quicker weight loss.
If you are having trouble with exercising, start off light with brisk walks or light swimming sessions. Doing this three to four times a week will help with both your fat burn and health. The same goes for weight training, start with bodyweight exercises and light weights, working your way up. Doing this twice a week helps you build and retain muscle.
Staying Motivated and Consistent
Last but not the least, the key to better health and weight loss is by staying consistent. Remember that it will take a few weeks or months before seeing visible results. Don’t fret when you don’t see any changes immediately and get the support you need from loved ones. Having a workout buddy or a group to encourage you to keep going will do wonders, too.
You can choose to install apps to stay consistent with what you consume. There are also apps that monitor your exercise and sleeping schedules as well for better health!
Wrapping It Up
You don’t need to worry about not being able to eat your favorite foods when on the keto diet. Fortunately, the list of keto-friendly foods is so long that you can have fun with your diet!
Hopefully, this list of what food to eat and avoid in ketosis helped in making your next meal plan today. For those who would like to ask or share their experiences on the keto diet, comment below. Your thoughts are much appreciated.
My name is Layla and I’m a writer at Howtonight.com – lifestyle blog which mostly focuses on health and nutrition but we also publish articles related to pets, travel, and entertainment.