How do you follow the keto diet
But after a few days, I decided to look through it more. I started to join a community (free facebook group) where I learned the right ways to go about the Keto diet.
Keto is a high fat, moderate protein, low carb diet that put your body in a state of ketosis (fat is used as fuel instead of glucose). The first step to start following the diet is to get rid of processed foods.
> Cut all processed foods and beverages (pizza, cookies, soda, frozen meals, etc)
> Cut all sugars (refined, brown, honey, syrup, etc)
> Cut all grains and legumes (wheat, barley and corn products, such as pasta, bread, cereal, crackers, tortillas, waffles, pancakes, rice, beans, peas)
> Cut all starchy vegetables (potatoes, sweet potatoes, yams, etc)
> Cut high sugar fruits and fruit juice (apple, oranges, bananas, grapes, etc). I know this sounds radical, but fruit juice is pure sugar, it has no fibre and it’s fast processed by the body. Some fruits contain too much sugar (we artificially selected these fruits to be super sweet). This sugar can kick you out of ketosis. The natural sugar from fruits (fructose) is totally metabolised in the liver and it doesn’t provide energy to the muscles, so it’s better to avoid these high sugar fruits. You can have small portions of berries and other low carb/sugar fruits.
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> Invest in high quality animal protein (fish, eggs, meat, chicken, etc), make sure it’s grass fed and pasture raised.
> Invest in high quality healthy fats: since the basis of this diet is fat, make sure it’s a healthy type of fat. For example: extra virgin olive oil (EVO), cold pressed coconut oil, grass fed butter. Nuts, seeds, avocados and olives are good sources of fat too.
> Invest in organic low carb vegetables: broccoli, lettuce, cauliflower, tomatoes, kale, cabbage, etc. They also can be fermented.
> You may include: spices, unsweetened coffe or tea, small portions of berries, heavy cream, fatty cheese, natural sweeteners (stevia, erythrytol, xylitol, etc).
