Friday Flashback- Do’s and don’t’s of ketogenic diet

Most people who try to follow Keto diet are confused as to what they should eat and what to avoid. Here I have compiled A list of dos and don’ts of Keto diet.

In one of 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 mealtime, 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 your 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, especially vitamins 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 into two servings one with lunch and the other with dinner. If you find it difficult to eat that many 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, especially in the beginning. But to get your 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.

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