DO’s and DONT’s of a healthy low carb diet

The ketogenic diet is a low-carb, high-fat diet that promotes weight loss and improved health markers. In this article, we provide a list of foods to eat and avoid on the keto diet in order to achieve the best result.

The ketogenic diet, or keto diet for short, is a low-carb, high-fat diet that aims to change the way the body produces energy. Normally, the body gets most of its energy from carbohydrates, which are found in a wide variety of foods, including bread, pasta, rice, and fruit. When you eat a lot of carbs, your body turns them into glucose (a type of sugar) and uses them for energy.

On the keto diet, the goal is to drastically reduce your carbohydrate intake and replace it with fat. When you do this, your body enters a metabolic state called ketosis, in which it begins to burn fat for fuel instead of carbohydrates. This can lead to weight loss, as well as improved markers of metabolic health such as reduced blood sugar and improved cholesterol levels.

To follow the keto diet, you'll need to choose foods that are high in healthy fats and low in carbs. This includes things like meat, fish, eggs, cheese, nuts, seeds, and low-carb vegetables. It's important to avoid foods that are high in carbs, such as bread, pasta, rice, and most fruit.

What you can eat.

Meat: Any type of meat, including beef, pork, lamb, goat, and poultry, is a good source of protein and other nutrients.
Fish: Fish like salmon, mackerel, and sardines are a good source of protein and healthy fats. Shellfish like lobster, crab, and shrimp are also nutritious.
Eggs: Whole eggs are a good source of protein and healthy fats.
Cheese: Most types of cheese are a good source of protein and calcium.
Nuts and seeds: Nuts and seeds, such as almonds, sunflower seeds, and pumpkin seeds, are a good source of healthy fats and nutrients.
Healthy oils: Oils such as olive oil, avocado oil, and coconut oil are a good source of healthy fats.
Low-carb vegetables: Vegetables such as spinach, kale, broccoli, bell peppers, and zucchini are a good source of nutrients.
Avocado: Avocado is a fruit that is high in healthy fats and nutrients.
Berries: Berries such as strawberries, raspberries, blackberries, and blueberries are a good source of antioxidants and other nutrients.
Whole grains: Whole grains such as quinoa, brown rice, and oats are a good source of fiber and other nutrients.
Legumes: Legumes such as beans, lentils, and chickpeas are a good source of protein, fiber, and other nutrients.
Tofu and tempeh: Tofu and tempeh are plant-based sources of protein that are high in nutrients.
Dark chocolate: Dark chocolate is a good source of antioxidants and can be enjoyed in moderation as part of a healthy diet.
Herbs and spices: Herbs and spices such as turmeric, basil, and cumin are a good way to add flavor to your meals and can have various health benefits.

It's important to pay attention to portion sizes and to choose foods that are minimally processed. It's also a good idea to eat a variety of different types of foods to ensure you're getting all of the nutrients your body needs.

What you cannot eat.

Here is an expanded list of specific foods that are high in carbohydrates and should be limited in a healthy diet:

Bread: Most types of bread, including white bread, wheat bread, and rye bread, are high in carbohydrates.
Pasta: Pasta made from wheat flour, such as spaghetti, linguine, and macaroni, is high in carbohydrates.
Rice: Rice, including white rice, brown rice, and wild rice, is high in carbohydrates.
Potatoes: Potatoes, including white potatoes and sweet potatoes, are high in carbohydrates.
Cereal: Most types of cereal, such as cornflakes, rice Krispies, and cheerios, are high in carbohydrates, especially those made from refined grains.
Baked goods: Foods like cakes, cookies, and pastries are high in carbohydrates and should be eaten in moderation.
Soda: Soda and other sweetened beverages, such as cola, lemonade, and energy drinks, are high in added sugars and should be limited.
Fruit juice: Fruit juice, such as orange juice, apple juice, and grape juice, is high in natural sugars and should be consumed in moderation.
Processed snack foods: Snack foods like chips, crackers, and granola bars are often high in carbohydrates and should be eaten in moderation.
Dried fruit: Dried fruit, such as raisins, apricots, and mangoes, is high in natural sugars and should be consumed in moderation.

DO's:

Focus on whole, unprocessed foods: Choose foods that are minimally processed, such as vegetables, meat, fish, eggs, and healthy fats like olive oil and avocado.
Include a variety of foods: Eat a variety of different types of foods to ensure you're getting all of the nutrients your body needs.
Read labels: Pay attention to the carbohydrate content of the foods you're eating and choose those with lower carb counts.
Drink plenty of water: Staying hydrated is important for overall health, and it can also help you feel full and satisfied on a low-carb diet.

DON'Ts:

Don't cut out all carbs: It's important to include some carbs in your diet, as they provide energy and important nutrients. Just be sure to choose carbs that are high in fiber and nutrients, such as vegetables and whole grains.
Don't rely on processed low-carb foods: Processed foods, even those that are low in carbs, are often high in added sugars and other unhealthy ingredients. Stick with whole, unprocessed foods whenever possible.
Don't forget to eat enough fat: While it's important to limit your carb intake on a low-carb diet, it's also important to get enough fat. Healthy fats, such as those found in avocados, nuts, and olive oil, are an important part of a healthy diet.
Don't skip meals: It's important to eat regular, balanced meals to ensure you're getting enough nutrients. Skipping meals can lead to overeating and other unhealthy habits.