What Does A Keto Diet Consist Of – Live Science is supported by its audience When you make a purchase through a link on our site, we may earn an affiliate commission Here’s why you can trust us
For some people, the ketogenic diet can be an effective way to lose weight or manage certain conditions—but it’s important to do so under the supervision of a medical professional. So which keto diet foods can you eat and which foods are off limits? We spoke to experts to find out what you shouldn’t be eating if you’re following a keto diet
What Does A Keto Diet Consist Of
The keto diet works by switching our body’s energy source from carbohydrates to ketones, which are produced when the body goes into an alternate metabolic state called ketosis. By eliminating carbohydrates, your body is forced to metabolize fat, which produces ketones that it uses to function. This can lead to unusual symptoms known as the keto flu at first, which can be difficult to deal with, but these symptoms usually go away over time as your body adjusts.
Complete Keto Diet Food List: What To Eat And Avoid On A Low Carb Diet
It’s important to note that the keto diet is a very restrictive way to eat, and you run the risk of nutritional deficiencies. That’s why it’s important to follow the keto diet only with the help of a nutritionist or medical professional Additionally, you may lose your weight loss results after you reintroduce carbohydrates into your diet, so nutritional guidance is also very important during this phase. Our Beginner’s Guide to the Keto Diet has meal inspiration, safety tips and expert advice, and our 7-Day Keto Meal Plan gives you a week of keto-friendly meals.
For a diet to be truly ‘keto’ only 5-10% of daily energy needs to come from carbohydrates, which is less than 50 grams of carbohydrates per day. The rest should come from 10-20% protein and 70-80% fat According to a study in the British Journal of Nutrition, building your diet around protein-rich foods is encouraged, as protein can help keep you satiated for success on the keto diet despite the increased fat intake. (opens in a new tab)
Sophie Medlin, leading nutritionist and founder of City Dietitians, explains: “The keto diet is based on the idea that you use fat from your diet or your body uses fat as your main energy source and carbohydrates. Body fat is your main source of energy This means that people on the keto diet typically eat high-protein foods like meat, fish, eggs, and dairy, and low-carb vegetables like kale, broccoli, and spinach.
“Many people on the keto diet buy keto products, which are usually highly processed foods packed with preservatives, sweeteners and emulsifiers that are not recommended as part of a healthy, balanced diet.”
Do Calories Matter On A Keto Diet?
Dr. Deborah Lee of Dr. Fox Online Pharmacy (opens in a new tab) explains that some vegetables are better for low-carb and keto diets than others. “You have to be very careful to keep your carbs under 50g a day, which is not easy An easy way to remember this is to think about whether vegetables are grown above or below ground Vegetables in the top soil (lettuce, cucumber, tomatoes, peppers, etc.) are low carb, while vegetables in the bottom soil (carrots, parsnips, potatoes, beetroot, etc.) are high carb.
Your carb intake is very limited on keto, so it’s important not to waste your allowance on ‘empty calories’. You should try to eat high-fiber, nutritious foods such as fruits, vegetables, nuts, and lemons instead of sweet foods like cakes or pastries. Check out our reference guide on what fruits you can eat on keto for a list of low-carb, mineral-rich fruits that go well with a low-carb diet like keto.
Medlin explains that the low-carb nature of keto causes people to cut out all kinds of carbs, which is not ideal. “People on the keto diet will avoid all types of carbohydrates, including whole grains, fruits and most vegetables,” he says. Again, this is one of the reasons why the keto diet cannot be recommended because these foods are the healthiest foods we can choose.
You can enjoy as much black coffee and herbal tea on keto as you only have to worry about your carb intake when you start adding extras like milk, honey or sugar. A review in Planta Medica (opens in a new tab) shows that coffee consumption can help prevent type 2 diabetes, a condition sometimes managed with the keto diet.
Foods You Can Eat On The Keto Diet
According to a review in the journal Gut Microbes (opens in new tab), sugar-free sodas are best avoided, even if they’re technically keto, because artificial sweeteners can harm gut microbiota. However, for that fancy experience, you can drink carbonated water or flavored water, which are very low in carbs and often contain natural sweeteners.
Although fruit juice is packed with sugar, vegetable-based juices will match your carbohydrate allowance for the day and provide you with dietary fiber, vitamins and minerals.
Dr. Lee advises her about non-alcoholic keto drinks: “You can drink tea or coffee without sugar. You should drink at least 2 liters of water a day Sparkling mineral water is a good alternative – it is carbohydrate and calorie free
“You can add some sugar-free cordial, it won’t affect ketosis Sugar-free drinks are allowed, but there is some advice that artificial sugars can cause sugar cravings, so drink them with caution. Diet soda and diet tonic have the same formula
Keto Diet Foods: What To Eat And What To Avoid
While on keto, you might think that partying is off the table, but you can actually enjoy some low-carb drinks if the mood takes you. Spirits are especially low-carb, but you should be careful to choose a low-carb mix like sugar-free tonic water, soda water, or diet soda. Wine and light beer also contain 3-4 grams of carbs per serving, so they can be consumed in moderation as they will keep you off target.
You may want to avoid regular beer and sugary cocktails like margaritas or moon star martinis, as they contain a lot of sugar and are likely to exceed your carb intake goal for the day. According to a review in the Journal of Alcohol Research (opens in a new tab), excessive alcohol consumption has been linked to the development of several health conditions. So, while some low-carb drinks are okay, it’s worth remembering that if you regularly drink too much alcohol, there are risks to your health.
Lou Mudge is a health writer at Future plc in Bath, UK She holds a BA in Creative Writing from Bath Spa University and her work has appeared in Live Science, Tom Guide, Fit & Well, Coach, T3 and TechRadar. He regularly writes about health and fitness related topics such as air quality, gut health, food and nutrition and how these things affect our lives.
He has worked on chemistry research projects at the University of Bath and produced a short book in collaboration with the Department of Education at Bath Spa University. What is the keto diet? How does it work? Get your keto diet questions answered in this beginner’s guide to the ketogenic diet!
What A Day Of Healthy Eating Looks Like On The Keto Diet
If you keep up with the latest health and fitness trends, you’ve probably heard of the keto diet (ketogenic diet). But what is the keto diet? And what are the benefits?
If you’re still unclear on what the keto diet is, how it works, and why it’s right for you, this article and infographic will bring you up to speed. Finally, we’ll show you how to make our meal plan recipes keto-friendly!
Learn about the ketogenic diet, the ketosis process, and foods to eat in this informative guide.
By default, your body naturally burns carbohydrates (glucose) as its main fuel source. But when you don’t eat a lot of carbs (when you’re on a low-carb diet like keto), your body starts burning fat (ketones) for fuel. This process is called ketosis and is a natural metabolic state when your body needs fuel but doesn’t have enough glucose to burn (like the immune system). This metabolic state is the foundation of the ketogenic diet
Keto Diet: The Benefits & Risks Of Following A Ketogenic Diet
Basically, the keto diet is a way of eating that puts the body in ketosis and keeps it in a healthy and sustainable way.
In more extreme manifestations of ketosis (starvation), resources such as muscle tissue may be depleted as the body tries to fuel itself. However, on a ketogenic diet, the body receives enough healthy calories that it doesn’t need to go beyond burning fat.
But keeping it in your body
What does the mediterranean diet consist of, what does a liquid diet consist of, what does a renal diet consist of, what does mediterranean diet consist of, what's the keto diet consist of, keto diet consist of what foods, keto diet consist of, what does a bland diet consist of, what does a keto diet consist of, what's keto diet consist of, what does the keto diet consist of, what does a vegan diet consist of