“Eating regime” sounds just as bad a “diet” does. But in reality, the Keto eating regime is almost effortless to follow. Don’t you believe me? In this article, you will find the foods which are approved to be part of a low-carb high-fat diet, as well as the ones that should be consumed moderate amounts.
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What foods are keto?
When following a ketogenic regime, you can eat all kinds of low-carb foods (they will be like your best friend):
- Fish and seafood
- Natural fats (olive oil, avocado oil, coconut oil, butter, fish oil)
- Meat (unprocessed)
- Vegetables that grow above ground (e.g., cucumbers, tomatoes, courgettes, peppers, broccoli, cauliflower, cabbage, lettuce, rocket, iceberg, basil, asparagus, etc.)
- Tea and coffee without milk, cream or sugar
- Water! (essential for hydration during the regime)
Foods that you can eat moderately (pay attention to how much you eat):
- High-fat cheeses
- High-fat yogurt
- Heavy cream
- Nuts (be careful because there is 100% chance to overeat if you snack with them…at least that happens with me every time)
- Berries (berries are the only fruits that do not cause sharp blood sugar spikes. Try them whipped cream: the keto heaven)
Foods that you should avoid when eating keto because they lead to sharp peaks in the blood sugar levels and stimulate insulin production:
- Fruits (except berries)
- Starchy vegetables
- Processed foods and sauces
- Sweets and candy
- Cashew nuts
- Soft drinks
Eating sweets when on keto “diet”?
When I started the ketogenic regime, I was freaked out that I can eat no sweets, no chocolate, and no ice cream. After researching for some time, I understood that keto sweeteners exist! Some of the options are stevia, monk fruit, and erythritol. They all have a neutral impact on the blood sugar levels, but we share more information about the alternatives to sugar in another blog post.
The good thing about using keto sweeteners is that they allow you to make your own desserts. This automatically removes processed sweets from your diet and substitutes them with healthier, homemade versions. The same happens with other (savory) processed foods: home-cooked, healthier meals replace them.
Disclaimer: I am not a doctor, and I do not aim to give any medical advice. The information presented in this article is based on research and aims to give information about the topic.