Dos and don'ts on keto

Dos and don'ts on keto

Dos and don'ts on keto
Briefly, the keto diet can be expressed as a high-fat, medium-protein, low-carb system, as a decrease in the amount of carbohydrates causes the body to undergo ketosis, in which the body begins to break down stored fats into molecules called ketone bodies to be used in the production of energy.

That is why you should focus on specific amounts of foods so that the person does not exceed the allowed protein, fat or carbohydrates.

allowed on keto
Learn more about what is and is not allowed in keto by familiarizing yourself with the list of allowed foods as follows:

1. Meat, fish and eggs
Beef, lamb and poultry of all kinds can be eaten on the keto diet, and cold meats such as sausages, but stay away from those that contain added sugars or starch.

As for eggs, they are a good choice in the keto diet, whether they are boiled, fried, or added to meals.

You can eat fatty fish such as salmon, sardines, Atlantic fish or herring, and you can also eat the following types:

Anchovies and crab.
Crab and shrimp.
Squid and tuna.
3. Vegetables
You can eat non-starchy vegetables, including:

Cucumber and celery.
Radish and cauliflower.
Cabbage and avocado.
Broccoli and zucchini.
4. Fruits
You can eat pungent fruits that are within the allowed and prohibited in keto, such as berries and lemon, in moderate quantities. You can also eat watermelon because it contains water in high proportions, and in general, most types of fruits contain many sugars.

Learn about the types of fruits as follows:

Blackberries and strawberries.
5. Nuts and seeds
Many nuts and seeds contain low levels of carbohydrates, but this does not mean that you should eat large quantities. You can get only 25 grams as a snack from different types, such as:

Sunflower and pumpkin seeds.
Almonds and hazelnuts.
Pistachio and pine.
Camel and Macadamia.
6. Oils
You can cook with coconut oil or olive oil when preparing your food.

Forbidden on keto
Learn about some of the foods to avoid on the keto diet, as follows:

1. Polysaccharides
In any diet, it is recommended to avoid sugars, such as those found in the following foods:

Soft and sports drinks.
Sweets, biscuits and cakes.
Cake and baked goods.
local milk.
Ice cream and breakfast cereals.
Pasta sauce.
The sauce that is used for salads.
Natural sweeteners such as honey and maple syrup.
2. Carbohydrates
The body breaks down starches to turn into sugars in the end. Some types may think that they are healthy, although they are not. Here is a list of the most important foods that contain starches, as follows:

Arabic bread and tortillas.
Pasta and rice.
Potatoes and couscous.
Chips and biscuits.
Legumes and cereals.
3. Vegetables and fruits
Some types of fruits contain high amounts of sugar and it is preferable to stay away from them, including: mangoes, bananas, grapes, melons, and dates, as each cup contains the equivalent of 200 grams of sugars, which is a very large amount.

As for vegetables, many may think that they are completely allowed in the keto diet, despite the difference in the glycemic index of each individual variety, as corn, potatoes and many canned vegetables should be avoided.

4. Juices and gluten-free items
Fruit juice, whether natural or artificial, contains high levels of fast-digesting carbohydrates that raise blood sugar levels, so you can drink water without any other additives.

As for gluten-free foods such as bread and cakes, they contain high amounts of carbohydrates and very little fiber, so it is recommended to avoid them according to the list of allowed and forbidden in keto.

5. Proteins and fats
Most types of protein are recommended to be avoided, such as those containing preservatives such as: soybeans or chemicals, and meat proteins that are not fed grasses.

A person should also avoid products that contain fat, such as:

canola oil.
Peanut oil.
Vegetable butter because it is made from vegetable oils and chemicals.
What is allowed and forbidden on keto at the same time
There is something that can be eaten and avoided at the same time, specifically foods that are moderate in carbohydrates, such as:

Milk: It is a rich source of calcium, potassium, and B vitamins, as each cup contains 12 grams of sugar, so you can choose almond or coconut milk instead of cow's milk.
Cereals: You can eat small amounts of grains and legumes because they contain a high amount of fiber useful for the body and at the same time a lot of carbohydrates.

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