The Ultimate Beginner’s Guide To A Keto Diet

So, what should you eat on a keto diet? For people wanting to lose weight, the whole point of the diet is to keep your body burning fat. To that end, Harvard T.H. Chan School of Public Health advises that you should get 70-80% of your daily caloric intake from high-fat foods like fatty meats, butter, nuts, and avocados. After that, 10-20% of your calories should come from protein — including bacon, sausage, and fish like salmon — plus 5-10% from carbohydrates.

On the keto diet, simple carbs like sugar, soda, white bread, and pasta are out. But some unexpected foods to avoid include most fruits and starchy vegetables like root vegetables. Everybody is different, and carb limits vary according to size and body type, ranging between 50 and 20 grams per day. As with most diets, keto-friendly foods include loads of leafy greens and veggies that grow above the ground, like broccoli, lettuces, cauliflower, peppers, asparagus, and cucumbers. 

Consuming more than your carb limit can immediately throw your body out of ketosis, says Trifecta. That said, if you’re using the keto diet for weight loss, don’t worry about indulging in an occasional cheat day. A single pasta dinner or slice of cake won’t ruin your progress if you keep calories low and get back on track quickly. However, a cheat day may be more detrimental to those following a keto diet for health reasons other than weight loss.

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