The keto diet has become increasingly popular in recent years, due to its effectiveness for weight loss. However, the diet can be difficult to stick to if you’re not careful about managing your carbohydrate intake. This blog post will give you some tips on how to stick to the diet and avoid common pitfalls.
The difference between keto and low carb diets
A keto diet is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. This type of diet is typically used to achieve weight loss.
A low carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. Low carb diets are used to lose weight and control blood sugar.
So, what’s the difference between these two diets? Well, a keto diet is typically used for weight loss, while a low carb diet is used to control blood sugar. Both diets have their own set of benefits and drawbacks.
How to manage carbs while on a keto diet
If you’re following a keto diet, managing your carbohydrate intake is crucial to your success. Here are a few tips to help you stick to the diet and avoid common pitfalls.
1. Get enough fat and protein.
When you’re on a keto diet, it’s important to get enough fat and protein. Fat provides energy and helps you feel full, while protein helps maintain muscle mass. Aim for a ratio of about 60% fat, 35% protein, and 5% carbohydrates.
2. Be aware of hidden carbs in foods.
Many foods that appear to be low in carbohydrates actually have hidden carbs. For example, a spinach salad may seem like a healthy option, but if it’s topped with croutons and dressing, the carb content can quickly add up. Be sure to read labels carefully and watch out for hidden carbs in unsuspecting places.
3. Limit fruit intake.
Fruit is a natural source of sugar, so it’s important to limit your intake when you’re on a keto diet. Stick to low-sugar fruits like berries and avoid high-sugar fruits like bananas and mangoes.
4. Eat low-carb vegetables.
Vegetables are an important part of a healthy diet, but not all veggies are created equal when you’re on a keto diet. Stick to low-carb options like broccoli, kale, and cauliflower, and avoid starchy vegetables like potatoes and corn.
Foods to avoid while on a keto diet
When following a keto diet, there are certain foods that should be avoided in order to stick to the diet and achieve desired results.
High-carb foods are to be avoided, as they can quickly kick you out of ketosis, the state in which your body is burning fat for energy. Processed meats and foods high in unhealthy fats should also be avoided, as they can impact the diet negatively. Finally, alcohol should also be limited, as it can have negative consequences while on the keto diet.
Some high-carb foods to avoid include bread, pasta, rice, potatoes, starchy vegetables such as corn and peas, fruit juices, sugary snacks and desserts. Processed meats such as bacon, sausage and deli meats are also best avoided while on a keto diet. Foods high in unhealthy fats such as vegetable oils, margarine, shortening and lard should also be avoided or limited. And finally, alcoholic beverages should be consumed in moderation while following a keto diet.