It’s not easy to grab a weight loss diet plan and stick to it until you see relevant weight difference. But if you start on a Keto diet plan, then you will be amazed by how fast you can lose weight. You will get so much motivated by your results that sticking to your diet plan will not be such a problem anymore!
The principle behind the Keto diet is minimizing the consumption of carbohydrate-rich foods as they get converted to glucose in our body. As long as its available, , the body tends to burn glucose first, than any other energy resource. It will not touch the much-annoying, accumulated fat cells. So, in order to turn our body into a fat burning machine, we need to ensure that our diet is high in fat and low in carbs – so low that our bodies will have no other option but to burn fat!
Let’s see what foods come in the way of getting this dream come true:
Grains and Starches
Grains like oats, wheat, rye, corn, quinoa, millets, rice, etc. are high in carbohydrate content. An essential part of our daily diet for ages has been bread, but sadly, bread is not allowed on the Keto-diet. Pasta, noodles, cereals, muesli, cookies, and cakes are no longer on the menu if you wish to continue down this path to health and weight loss.
The high carbohydrate content in the grains will prevent you from achieving Ketosis. Ketosis is the metabolic state where the body burning fats to generate energy. This is characterised by the presence of high amounts of ketones in our body.
So ditch that morning cereal and be a little innovative, make a green smoothie for your breakfast with high-fat ingredients like macadamia nuts and almonds to keep you full and satisfied. For lunch, skip the rice grains and try out cauliflower rice. They taste almost like rice and will satisfy your taste buds too!
Read more: What are some foods I can have on Keto?
Sugar and Sweets
All sweets things must be avoided, except for some intelligent choices of course! Being on a keto-diet, you cannot devour all kinds of chocolates, candies, pastries or ice creams. Homemade ice creams with high cream content and stevia sugar can be consumed to satisfy such cravings but remember to control your portions.
Read the labels of your daily consumption items and you will be surprised to know that the spices, condiments, sauces, dressings, and fruit drinks have so much sugar in them, so avoid all these sugary processed foods at any cost. Frozen berries can be used instead of sweet candies but consume them in moderation as berries also have carbs in them.
Well, the good news is that the sugar cravings will reduce to zero as you proceed on your keto journey. But the first few days are going to be difficult, once you adjust you’ll find it much easier to follow the diet. So hang in there.
Milk and Low-fat dairy
Milk has some carb content in the form of lactose, protein, and fat. To make milk keto friendly, you have to ensure the ratio of fat is much higher than the carbs. Low-fat milk is a definite no in a keto diet as it has more carb content in it. The amazing thing about this diet system is that you can have pasteurized, full-fat milk in small to moderate amount, depending upon your whole diet intake.
An enzyme in the small intestine called lactase breaks down lactose into simpler sugar forms called glucose and galactose. Consuming high fat, grass-fed milk is the healthy choice as it has more omega-3 fatty acids in it.
Butter, brie, cheddar cheese, cream are lower in carb content when compared to paneer, ricotta cheese, feta cheese and greek yogurt. Binging on cheese is also not recommended if you want to lose weight fast, as taking in too many calories will slow down the process even if you are eating the right foods, you need to practice portion control.
Read More: Is all that fat really safe?
Chickpeas, lentils, beans, and peas are high in not just protein but carbs too, so they need to be avoided in the keto diet. As the legumes also have some anti-nutrients like phytates, they affect the absorption of zinc, iron and calcium. So consuming too many legumes not only kick you out of ketosis, they can also create nutrient deficiencies.
The high carb content of legumes make them a bad choice for keto-dieters, but you can have peanuts or even homemade peanut butter made. For your clarification, peanut is not a nut, it is classified under legumes. If you are using a store-bought peanut butter then make sure to check the labels for added sugar. If you absolutely love them , then top some kidney beans or lentils on your salad to satisfy those desires. Make sure you use it just as a topping only! Calculate that also into your total carb intake for the day to ensure you stay in ketosis.
Most fruits and fruity-nuts must be avoided as they are high in sugar and can go ruin your weight-loss plan. Orange, apples, bananas, grapes, pineapples, mango, papaya etc are high in carbs and must not be consumed while on a keto diet. However there are some fruits that are low in carbs and can be consumed in small quantities.
Per 100gms, these fruits contain the following amounts of carbs:
Watermelon – 7.55 gm
Strawberry – 7.68 gm
Cantaloupe – 8.16 gm
Avocado – 8.64 gm
Honeydew – 9.09 gm
Read More: 10 fruits you can eat on a keto diet
Most of the root vegetables are high in starchy carbs which breaks down to form glucose in the body. So potatoes, carrots, sweet potatoes, parsnips, yucca and yams are not your friends on a keto journey.
Breaking up with french fries is hard, but it has to be done in order to get back in shape and lose some pounds. The vegetables that can be consumed in moderate amounts are celery, tomatoes, dark leafy greens, zucchini, cauliflower, broccoli, etc. They provide fiber as well as plenty of vitamins and minerals.
It gets a bit tricky here. As expected, beer, cider, sweet wines and sweetened alcoholic drinks are banned but the hard drinks that have higher alcohol content are permitted in moderation on a keto diet.
The trick is again the carb levels, as whiskey, rum, scotch, brandy and vodka are low in carbs and are thus better for consumption than the beer and sweet wines.
But it is important to stay hydrated after taking in even small amounts of alcohol while on a keto diet.
Read More: All you need to know about wine or alcohol on Keto
So, things are not that bad in the end. Who thought that you can have your baked zucchini chips dressed in peanut butter while you sip on whiskey on a keto diet!
P.S – Use them sparingly.