Most people who try to follow Keto diet are confused as to what they should eat and what to avoid. Here I have complied A list of do’s and don’ts of Keto diet.
In one my previous post, you can read it here , I gave an outline of my initial daily food intake.
Now I want to help people who have started Keto diet and haven’t much information about how to go about it.
1. Meals and their timings:
It is a vital part of Keto diet to eat your meals according to a fixed schedule. Now don’t get the idea that this would tie you to an unreasonable routine. By a schedule, I mean that the time between each meal should be around the same, daily. Now if you have breakfast early in the morning, you don’t have to have it at the same time every day, but make sure that the time difference between dinner and breakfast stays (almost )the same. And apply the same principle to lunch and dinner.
2. If you are not hungry at a meal time, don’t eat. The idea of 3 meals a day, or short frequent meals is not good for health. Frequent eating releases Insulin, which will hinder you weight loss and can make you Insulin resistant.
3. Appetite management:
It is natural to feel hungry initially, when you start on Keto. The Macros of Keto as I explained in my previous post are:
FAT:70%
PROTEIN 25%
CARBS 5%
You can add non starchy vegetables to this.
Vegetables allowed on Keto:
Eat as much as you want:
Green leafy vegetables like ;
Spinach, Iceberg, Rocket( Arugula), Mustard greens, Collard greens, Kale. Lettuce
Cruciferous vegetables like;
Cauliflower, Broccoli, Cabbage, Brussels sprouts.
High water content vegetables like;
Squash ( all types), Peppers( all types ), Cucumbers, Eggplant, Turnips, Zucchini, Celery, Asparagus. Mushrooms, Olives
Eat less of these:
Tomatoes, onions, green beans, okra, carrots
These vegetables will not only fill up your tummy, but will also provide essential nutrients like Potassium, iron vitamins, specially vitamin B and C.
Start your meal with a large plate of salad. The daily recommended amount of vegetables/salad per day is around 7-10 cups. Divide it in two servings one with lunch and the other with dinner. If you find it difficult to eat that much vegetables, then you can try a veggie smoothie.
Avoid completely
Potato, peas, lentils, beets, yams, corn.
All the products made out of potatoes and corn also must be avoided.
4. No snacking:
This is a difficult habit to stick to, specially in the beginning. But to get you body into ketosis,you must stick to this important rule. If you feel hungry in between meals:
a. Increase your intake of fat in your meals
b. Have a glass full of water with a tablespoon full of Apple cider vinegar in it. You can also add some lemon juice to it. It will lower your urge to eat.
Hope that these tips will make it easy for you to follow Keto Diet.
I will follow up with another post of foods allowed on keto!
Thanks for visiting.
Please let me know how you like my post.
#KetogenicDiet
#KetoDiet
#Weightloss
#Keepitalive
thank you!
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My pleasure.
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Perhaps I didn’t do it right, but the Keto diet tended to cause more severe migraines. And though I initially lost some weight, it plateaued and eventually went back to where I started. I’m still trying to find the right balance for me — which has thus far not worked. I’m quite discouraged and don’t know what to do.
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It can be difficult at first to find the balance. Learning about Keto is as important as following the diet itself. Migraine and other types of headaches can be brought on initially by Keto. You should check the YouTube videos of Dr Eric Berg. He has an answer for almost anything Keto.
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I understand. I’ll look those up. Thank you.
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The Keto Diet requires a lot of self discipline
I think more so than other weight loss diets.
Keto also requires a great deal of accurate info.
Hence the need for more posts like these.
Well done Sadje
I think you are filling a need.
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Thanks a lot, Tanya. Appreciate the encouragement.
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I have no idea what you are talking about but I read it anyway! 🤪
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If you are one of those lucky one who don’t have a weight problem, then I am glad that you don’t know what Keto is. But in today’s world, a surprisingly large number of people are doing this diet, mainly because it’s a healthy way of life. Thanks for stopping by( even if you don’t know what I was talking about) ❤️
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Always a pleasure to read you! I wanted to make you smile. Have a lovely day!
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You did. Thanks, and you too.
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Wow! This was really informative. Thank you!
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My pleasure.
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Thank you. I wanted to know more about this so I appreciate your help! 😉
BTW… had some issues with my post so I will try that one again later… technical difficulties. 😂
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My pleasure. Yes sometimes the WordPress also crashes.
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I don’t Know anything about this diet.. I have tried others but … i will send you a joke !!
Have a nice day!!!!
A whale swims all day, only consumes fish and water, and is fat. A rabbit only eats vegetables, runs and hops all day long, and only lives 5 years. Meanwhile a tortoise doesn’t run and does nothing energetic, yet it lives for 450 years. And you tell me to eat well and exercise! I don’t think so. LOL!!!!!
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Lol! 🤪
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Hi. Thanks for the in-depth into this Diet Type. My Elders from Europe always had a glass of Water with either Lemon or ACV first thing in the Morning. Sounds like Good Advice. Thanks for yours.
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Thanks a lot for the detail review. 😊
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I lost weight because of a keto diet. It was really hard the first few weeks as I was having keto flu. But once your body adapts you’re good to go. Nuts helped me during the hungry stage. Macadamia nuts are highly recommended. I do agree that it takes a lot of discipline for this diet or any diets.
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It’s one of the major reasons that people don’t follow the diet, the Keto flu, and other side effects. But once you are over them then the increase in feelings of wellbeing, energy levels and mental acquity makes it easy to stick to Keto.
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So very true!
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Very informative! Thanks for sharing.
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My pleasure.
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It’s really a great and helpful piece of info. I’m glad that you shared this useful information with us. Please keep us up to date like this. Thanks for sharing.
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Have you ever thought about writing an e-book or guest authoring on other websites? I have a blog centered on the same topics you discuss and would love to have you share some stories/information. I know my viewers would value your work. If you are even remotely interested, feel free to send me an e mail.
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It is appropriate time to make a few plans for the longer term and it is time to be happy. I’ve read this publish and if I may just I wish to suggest you few interesting issues or suggestions. Perhaps you can write subsequent articles referring to this article. I want to read even more things about it!
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Hello there, You have done an excellent job. I will certainly digg it and personally recommend to my friends. I am confident they will be benefited from this site.
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Loving this new lifestyle choice 🙂
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I really feel well when I am following it diligently. 😊
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Liked the way it is brought out…a good source of motivation..
Also read mine..
https://auntknow.com/diet-for-effective-gym-workout/
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Reblogged this on RunVigor and commented:
Reminders for Keto Dieters
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Okay. Thanks
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i’m also doing the Keto diet! just started recently. so snacking on keto friendly snacks is a “no?” i’m finding myself not NEAR as hungry for big meals so i’ve been snacking randomly today because that’s all i’ve wanted. i’ve had an avocado, pepperoni, string cheese, pork rinds, beef jerky… all very spaced out in the day.
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In the beginning, it’s better to have a good few hours between meals, so that the body can go into ketosis. Once you’re Keto adapted than you can snack.
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okay! thank you so much!
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My pleasure.
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