Some Keto Approved Healthy Snacks || What Food to Eat and Avoid in Ketogenic Diet?? Learn About Ketosis

What is Ketosis?       

 Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

 

  It occurs when you significantly reduce your consumption of carbohydrates,          

 limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.                                                                                                                                                                

 Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils.

 

 It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.

 

 Blood, urine, and breath tests are available, which can help determine whether

 you've enered ketosis by measuring the amount of ketones produced by your body.

Foods to Avoid

Any food that’s high in carb should be limited.

Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

• sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• grains or starches: wheat-based products, rice, pasta, cereal, etc.
• fruit: all fruit, except small portions of berries like strawberries
• beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
• root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• low fat or diet products: low fat mayonnaise, salad dressings, and condiments
• some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• unhealthy fats: processed vegetable oils, mayonnaise, etc.
• alcohol: beer, wine, liquor, mixed drinks
• sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Foods to Eat

You should base the majority of your meals around these foods:

• meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• fatty fish: salmon, trout, tuna, and mackerel
• eggs: pastured or omega-3 whole eggs
• butter and cream: grass-fed butter and heavy cream
• cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• healthy oils: extra virgin olive oil, coconut oil, and avocado oil
• avocados: whole avocados or freshly made guacamole
• low carb veggies: green veggies, tomatoes, onions, peppers, etc.
• condiments: salt, pepper, herbs, and spices

Healthy keto snacks

In case you get hungry between meals, here are some healthy, 

keto-approved snacks:

• fatty meat or fish
• cheese
• a handful of nuts or seeds
• olives
• one or two hard-boiled or deviled eggs
• 90% dark chocolate
• full-fat Greek yogurt mixed with nut butter and cocoa powder
• bell peppers and guacamole
• strawberries and plain cottage cheese
• celery with salsa and guacamole
• beef jerky
• smaller portions of leftover meals