LEP Fitness


What are the Dos and Don’ts for the Keto Diet?

What are the Dos and Don'ts for the Keto Diet?

The keto diet has grown in popularity, but that does not mean you should just jump on the keto diet plans you read about online or heard about from your friends.

You must first consult with your medical provider to make sure a keto diet will work for you. And you also need to make sure you know these three does and three don’ts of a keto diet. Check out these three dos of a keto diet.

1. Focus on Lean Proteins

You need to understand the difference between healthy proteins and unhealthy proteins, and that starts when you understand the fat content of your protein choices. If you fail to focus on lean proteins, you could end up not being successful with your keto diet.

And you could run into serious health issues down the line. This is among the reasons why you should talk with your medical provider to ensure the keto diet can work for you. It is not just about your immediate or long-term weight goals. You must always be mindful of your overall immediate and long-term health.

What are lean proteins? Lean protein foods are chicken, turkey, cod, haddock, hake – basically, any white meat/fish.

2. Make Sure You Get Your Veggies

As you try to limit your carb intake, you might find it is difficult to get in enough healthy veggies for your diet. But that is not the case, and you do have veggie options you can still enjoy.

Leafy greens like cabbage, kale, and spinach are a big hit with keto dieters. And you also can eat vegetables like asparagus, avocado, cauliflower, and zucchini.

Vegetables will keep you fuller for longer and also provide your body with fiber. Fiber will help improve your digestion, reducing bloating, and supporting a healthy gut. A healthy gut will allow you to perform at your very best, both in your workouts, and at work. 

3. Make Sure to Still Eat Fruit

You are going to want to avoid high amounts of sugar, but that does not mean you cannot enjoy fruit still. Plus, you need the overall health benefits that come from eating fruit.

Fruit has essential antioxidants, minerals, and vitamins that are a necessity for you to live a healthy life. And what good is losing weight if you cannot be healthy enough to enjoy your weight loss? 

Blackberries, cantaloupe, and raspberries are all very tasty options you can eat on a keto diet.

How much fruit can I eat on the keto diet? 

This is a question we get asked regularly. While it depends on the individual, as a general guideline…we recommend having one piece of fruit per day. A portion of fruit is around 80g in weight. Put into visual terms… a handful of fruit. 

What to avoid on a keto diet

Here are three don’ts of a keto diet you must remember.

1. Do Not Eat Junk Food

Being on a keto diet means you will have to limit your intake of junk food. Be prepared to stop eating candy bars, cakes, cookies, pastries, and potato chips.

More than ever, you will have to change up how you snack. But that doesn’t mean you do not have some tasty options. Keep salads, certain sushi, veggie sticks, and macadamia nuts handy for snacking. Olives, parmesan crips, string cheese, and low-salt jerky are great options for you, too.

You could also use supplements such as a protein shake, blended with almond milk, and peanut butter (which tastes yummy). There are also supplements such as MCT that you can take to keep you fuller during your keto diet. 

2. Avoid Grains as Much as Possible

You are not supposed to have more than 50 grams of carbs per day on a keto diet. So you might think you have to rule out grains and grain products completely, especially bread. 

Make sure you do not have more than the keto-approved amount; otherwise, it will knock your body out of ketosis, which defeats the objective of the diet in the first place. While carbs are reduced…fortunately, you still have plenty of tasty options.

There are some low-carb bread products on supermarket shelves if you find yourself craving sandwiches and rolls. And you can even make keto-friendly bread without spending an entire day in your kitchen.

To begin with, following a keto diet is challenging and requires a lifestyle shift, but after a couple of weeks, you will be into the swing of things. As a general rule of thumb, it takes the average person 21 days to form the habit of a keto lifestyle, so be patient and stick at it for the next three weeks.

3. Do Not Start a Keto Diet Without Your Medical Provider Knowing

This was mentioned to you earlier, but you must know how important this is. You do not need to ever start a diet without talking to your medical provider first. If you do not get their sign-off, then you could run the risk of investing energy, money, and time into something that might not be suited for you.

And if your medical provider approves a keto diet for you, you will be certain as to which keto-friendly options specifically will work best for you. While the overall approach to keto is widely successful, each keto dieter has to remain focused on their unique needs.

You can get the most out of a keto diet. All you have to do is remember the three dos and the three don’ts above. Maybe you should bookmark this page for future reference?

If you have any keto-related questions, we would love to hear from you. Please get in touch below…