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Hey there, fellow health enthusiasts! Are you considering trying the keto diet to lose weight and improve your health? Before you dive into this popular low-carb, high-fat eating plan, it’s important to learn which foods to avoid and when it all started. Let me share with you some tips and trivia from my research.
Foods To Avoid While Doing Keto Diet
The keto diet, short for ketogenic diet, aims to make your body burn fat instead of glucose for fuel by reducing your carbohydrate intake and increasing your fat intake. This triggers a metabolic state called ketosis, which is believed to have various benefits for weight loss, energy, mental clarity, and even some health conditions. However, to get into and maintain ketosis, you need to avoid consuming too many carbs, especially sugars and starches.
Here are some foods to steer clear of, or limit significantly, when you’re trying to keto:
- Bread, pasta, rice, potatoes, corn, beans, and other grains and legumes
- Fruits and fruit juices, except for small portions of berries and avocados
- Sweets and desserts, such as cakes, cookies, candies, and ice cream
- Sugary and artificially sweetened beverages, including soda, energy drinks, and some sports drinks
- Processed foods that contain hidden sugars and starches, such as ketchup, barbecue sauce, and salad dressings
- High-carb condiments and snacks, such as croutons, chips, and popcorn
Instead of these carb-heavy and often unhealthy foods, focus on eating keto-friendly options that are high in fat, moderate in protein, and low in carbs. Some examples are:
- Meats, poultry, fish, and seafood (preferably grass-fed, pastured, wild-caught, or organic)
- Eggs and dairy products (preferably full-fat and unprocessed)
- Nuts and seeds (except for peanuts and cashews, which are legumes)
- Non-starchy vegetables (such as leafy greens, cruciferous veggies, and mushrooms)
- Healthy fats and oils (such as coconut oil, olive oil, avocado oil, and nuts and seeds)
- Sugar-free and low-carb condiments and snacks (such as mustard, mayonnaise, pickles, olives, and pork rinds)
When Did The Keto Diet Start
The keto diet was not invented or discovered recently, although it has gained more attention and popularity in the last decade or so. The concept of using a low-carbohydrate, high-fat diet for medical purposes dates back to the early 20th century, when it was used as a treatment for epilepsy in children who did not respond to drugs. The ketogenic diet was found to reduce seizures and improve cognitive function by changing the brain metabolism and elevating the level of ketones.
However, the keto diet as we know it today, with its specific macronutrient ratios, food choices, and benefits beyond epilepsy, has evolved over time and through different nutrition and fitness communities. Some of the milestones and influences that shaped the modern keto diet are:
- The Atkins diet, a popular and controversial low-carb diet in the 1970s and 2000s
- The paleo diet, a trendy and ancestral-inspired diet in the 2010s
- The bulletproof diet, a high-fat and low-toxin diet with biohacking claims in the 2010s
- The rise of low-carb and high-fat research, advocacy, and social media in the 2010s
Today, the keto diet has become one of the most searched and discussed diets online, with various versions, variations, and controversies. While some proponents tout its potential benefits for weight loss, diabetes, cancer, and other conditions, some critics warn of its possible risks for heart disease, nutrient deficiencies, and sustainability.
Whether you decide to try the keto diet or not, I hope these tips and trivia have helped you make an informed choice and sparked your curiosity about the fascinating world of nutrition and health. Remember to always consult your healthcare provider and listen to your own body before making any radical changes in your diet or lifestyle. Stay healthy and happy!
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