In this article, we are going to answer what you can’t eat on keto, what is keto, what can you eat on keto, what are the benefits of keto, what is the risk of keto, and is it okay to eat keto in the long run.
What you can’t eat on keto?
You can’t eat carbohydrates – more than a specified amount – when on a keto diet. The keto diet is based on fats and protein as the main source of energy. You should stay away from:
- Starchy vegetables
- Fruits that are high in carbohydrates and low in fiber
- Sweetened yogurt
- Honey or any caloric sweetener
- Crackers or any baked good
What is keto?
Keto or ketogenic diet is a term to refer to very low carbohydrate diets. The main idea of the keto diet is that you eat your whole calories from fat and protein. Fat is the main source of energy for your body in this diet.
When on keto, you have to cut all carbohydrates like sugar, soda, pastries, white bread, rice, and high carbohydrates fruits and vegetables.
The Keto diet works when you eat less than 50 grams of carbohydrates per day, your body starts running out of its main source of energy, carbohydrates, so it starts using fat as the main source of energy. It takes about 4 to 7 days to achieve this process known as ketosis.
You need to eat enough fat so you can ensure that your body dont use proteins from your muscles as energy or you will lose muscle mass. This whole process has one objective and it is to lose weight.
Keto diets are also used with patients that have epilepsy. When you are on keto, your brain activity decreases because you are not using carbohydrates as the main source. This process helps epilepsy or the brain activity that causes convulsion to decrease.
The ketogenic diet is also used to prevent heart disease, brain disease, acne, and other medical conditions. If you are trying to lose weight, you need to do the keto diet always with a doctor or nutritionist’s supervision because it can lead to other health problems.
When you achieve a metabolic state of using fat as the main source you can use blood, urine, or breath tests to confirm you have entered ketosis.
What can you eat on keto?
When you are on keto you should focus on eating fat and protein. Try to eat as simple as you can with a low quantity of processed products so you can keep a healthy diet with no side effects. Some basic food you can eat when you are on keto is
- Meat can be lean or fatty protein
- Fish and seafood
- Nuts and healthy oils
- Plain greek yogurt
- Cottage cheese and cream cheese
- Dark chocolate
- Unsweetened coffee and tea
- Low carb veggies
Try to add as much low carbohydrate vegetables and low carbohydrate food and healthy fats so you do a ‘clean keto’. There is a type of keto that is called dirty keto where you focus your calories on processed food. Dirty keto can lead you to health problems.
Some vegetables and fruits you can add when on keto are
- Strawberries (only ½ cup per day)
- Raspberries (only 1 cup per day)
What are the benefits of keto?
The keto diet has been linked to a lot of benefits, especially if you do the clean keto diet which is based on vegetables and healthy fats such as avocado, olive oil, and nuts. Some benefits of the keto diet include
- Support weight loss
- Reduce the risk of cancer
- Protects brain function
- Reduce seizures
- Improves PCOS symptoms
What is the risk of keto?
The keto diet has a lot of risks if not done correctly because it is a diet high in saturated fats. It has been linked to an increase in the risk of stroke and heart disease and is associated with an increase in bad cholesterol and a decrease in good cholesterol.
Some risk of the keto diet, especially dirty keto includes
- Nutrient deficiency
- Liver problems
- Kidney problems
- Heart health problems
- Increase risk of stroke
- Dizziness and mood swings
- Headaches and migraines
Is it okay to eat keto in the long run?
No, you should not eat keto in the long run unless it is part of your medical treatment. The body does not run normally on fats and in the long run, it can be unhealthy to eat keto. If you are doing keto because of medical treatments such as seizures or weight loss, stick to a healthy keto diet based more on healthy fats and vegetables.
Follow this link for 25 vegetarian keto recipes to stay plant-based on the diet.
This article answered what you can’t eat on keto, what is keto, what can you eat on keto, what are the benefits of keto, what is the risk of keto and is it okay to eat keto in the long run.