Do’s and Don’t’s of Keto diet

Diet and Health, Keto Diet

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

Published by Sadje

I am writing to express my opinion, share my experiences and to maybe provide some insight. My blog is addressing women at 50 ( but men are welcome to read my posts) ,their issues and the questions that come up at this stage in life. I don’t aim to teach, but to learn together.

Published

42 thoughts on “Do’s and Don’t’s of Keto diet”

  2. 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.

    Liked by 2 people

    Reply

    1. 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.

      Like

      Reply

    1. 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) ❤️

      Liked by 1 person

      Reply

  7. 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!!!!!

    Liked by 2 people

    Reply

  9. 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.

    Liked by 1 person

    Reply

    1. 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.

      Liked by 2 people

      Reply
  10. Pingback: Foods allowed in ketogenic diet. – Keep it alive

  13. 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.

    Like

    Reply

  14. Good – I should definitely pronounce, impressed with your site. I had no trouble navigating through all the tabs as well as related information ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or anything, web site theme . a tones way for your customer to communicate. Nice task.

    Like

    Reply

  15. 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!

    Like

    Reply
  20. Pingback: Lost – Keep it alive
  21. Pingback: Do’s and Don’t’s of Keto diet — Keep it alive – Ketofornia

  22. 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.

    Liked by 1 person

    Reply
  23. Pingback: Do’s and Don’t’s of Keto diet — Keep it alive – SEO

Leave a Reply

Please log in using one of these methods to post your comment:

Gravatar
WordPress.com Logo

You are commenting using your WordPress.com account. ( Log Out /  Change )

Google photo

You are commenting using your Google account. ( Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. ( Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. ( Log Out /  Change )

Cancel

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.