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

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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

33 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.

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    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

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  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 1 person

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  8. 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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  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.

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

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