Keto Criticisms: The Pros and Cons of the Keto Diet

Many of you have heard of “keto diet” and have already hopped on the bandwagon. Ketogenic “keto” diet is a diet that allows the body to use ketones and fat as fuel while under a strict low-carb and high-fat diet. The science behind it is that instead of your body using glucose (produced by carbs), it uses ketones (produced by fats) as an alternative energy source. Ketones are made if you consume very few carbs, moderate amounts of protein, and high fat. For most people, the keto diet is healthy, though it has been noted that those who take medications for diabetes, high blood pressure, and breastfeeding women should consult their physicians first before doing this.

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Keto Foods

There are many options when it comes to keto. Fatty slabs of meat, nuts, butter, cheese are all options. Avoiding grains and sugars at all times seems to be the rule of thumb. I personally love eating “keto” and find it very easy to comply with. Here’s a few options of what you can and can not eat when on the keto diet:

Popular keto foods to consume include:

  • Protein such as grass-fed beef, fatty fish (salmon, tuna), pork, turkey, dark meat (liver), chicken (thigh, with skin, legs), eggs
  • Oils and fats such as avocado oil, olive oil, canola oil, coconut oil, butter, heavy cream
  • Greens such as avocado, leafy greens (spinach, arugula), celery, asparagus, cauliflower, bok choy, lettuce, cucumber, green peppers, mushrooms, zucchinis
  • Nuts and seeds such as walnuts, macadamia nuts, almonds, flaxseeds, chia seeds
  • Dairy products such as cheddar cheese, blue cheese, feta cheese
  • Practice moderation in using sweeteners
  • Condiments and sauces such as guacamole, lemon butter sauce, mayonnaise (no added sugar)
  • Drinks such as water, almond milk, bone broth, plain tea
  • Herbs and spices such as salt, pepper, thyme, oregano, paprika, cayenne
  • Supplements such as fiber, multivitamins, MCT oil

The keto foods to consume AT A MINIMUM include:

  • Low fat proteins such as skinless chicken, shrimp, bacon
  • Oils such as sunflower oil, safflower oil, corn oil
  • Vegetables such as leeks, spaghetti squash, eggplant
  • Unsweetened nut butters (almond and peanut butters), cashews, pistachios
  • Full-fat cottage cheese, full-fat plain Greek yogurt, full-fat ricotta cheese
  • Stevia, Erythritol, Xylitol
  • Raw garlic, tomato sauce (no added sugar), balsamic vinegar
  • Black coffee, unsweetened carbonated water, zero-calorie drinks
  • Ground ginger, garlic powder, onion powder

The foods to AVOID include:

  • Flour-based products, breads, rice, pastas, candies, chocolate bars
  • Cold cuts with added sugar, meat marinated in sugary sauces, fish and chicken nuggets
  • Margarine and artificial trans fat
  • Potatoes, corn, raisins
  • Trail mixes with dried fruit, sweetened nut and seed butters
  • Milk, sweetened non-fat yogurt, ice cream
  • Agave, honey, maple syrup, white and brown sugars
  • Barbecue sauce, ketchup, honey mustard
  • Soda, fruit juice, lemonade, beer

This is a sample of the keto menu:

  • For breakfast: scrambled eggs in butter on lettuce topped with avocado and bulletproof coffee (black coffee with butter and coconut oil)
  • For morning snacks: almonds
  • For lunch: spinach salad with grilled salmon
  • For afternoon snacks: celery strips dipped in guacamole
  • For dinner: pork chop with cauliflower mash and red cabbage slaw

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