Keto And Ots: What's Allowed?

Oatmeal is a popular breakfast option, packed with nutrients and health benefits. But is it keto-friendly? The short answer is no. Oatmeal has a high carbohydrate content, which is restricted on the ketogenic diet. The keto diet is designed to be low in carbs, high in fat, and moderate in protein. However, there are substitutions and low-carb alternatives that can be made to still enjoy a warm bowl of oatmeal while staying within the keto diet guidelines.

OTS meaning

OTS stands for 'Opportunity to See', a measure of the number of chances a customer interested in a particular product will have to see an advertisement for it during a given period. For example, a week of TV advertising should have a minimum OTS of 2, while a press campaign should score at least 5.

OTS is also the abbreviation for the:

• Office of Thrift Supervision, a US Treasury Department agency that supervises a national thrift industry built on the American dream of homeownership.
• Office of Tax Simplification, a United Kingdom Treasury tax office.
• Office of the Technical Services, or Technical Services Staff, a division of the Central Intelligence Agency.
• Air Force Officer Training School, a US Air Force training centre.
• Officers' Training School RAAF, a Royal Australian Air Force training centre.

In the context of 'are OTS allowed on keto', OTS likely refers to 'oats'. Oats are not considered a keto food because of their high-carb content. However, they are nutrient-rich and an excellent source of fibre, which may be lacking in a keto diet. A keto diet is very low-carb, high-fat, and moderate in protein.

While oats are high in carbohydrates, there are ways to still incorporate them into a ketogenic diet. For example, a serving of organic steel-cut oats contains 31 grams of carbohydrates. The suggested daily intake of carbohydrates on a keto diet is typically 20 to 50 grams. Therefore, if you adjust the other meals throughout the day, you can still eat oats and remain within the advised range. Additionally, pure, raw (not pre-cooked) oatmeal is a great source of resistant starch, which is important for the keto diet.

Whether OTS foods are allowed on keto

The keto diet is a high-fat, moderate-protein, and very low-carb diet. The diet aims to force the body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates, the keto diet relies on ketone bodies—a type of fuel that the liver produces from stored fat.

On the keto diet, you should be consuming more grams of fat per day than either carbohydrates or proteins. On a daily 2,000-calorie diet, this might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.

Some healthy unsaturated fats that are allowed on the keto diet include nuts (such as almonds and walnuts), seeds, avocados, tofu, and olive oil. But the diet also encourages the consumption of saturated fats from oils (palm and coconut), lard, butter, and cocoa butter.

Protein is part of the keto diet, but it doesn't discriminate between lean protein foods and protein sources high in saturated fat, such as beef, pork, and bacon.

All fruits are rich in carbs, but certain fruits (usually berries) can be consumed in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, and spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.

The keto diet is not without its risks. It is high in saturated fat, which has been linked to heart disease. It may also lead to nutrient deficiency, liver problems, kidney problems, constipation, fuzzy thinking, and mood swings.

The keto diet is very restrictive, and it can be challenging to meet nutritional needs while following it. It is not a one-size-fits-all prescription, and working with a dietitian is crucial to ensure you're getting essential nutrients while maintaining ketosis.

So, are OTS (off-the-shelf) foods allowed on keto? It depends on what you mean by OTS. If you mean pre-packaged, processed foods, then the answer is that some of these can be incorporated into a keto diet, but they may not be the healthiest choices. Many processed foods are high in saturated fat and sodium. It is important to read labels and choose OTS foods that fit within the keto diet's strict guidelines for carbohydrate, protein, and fat intake.

If by OTS you mean fresh, whole foods, then many of these are allowed on the keto diet, as long as they fit within the prescribed macronutrient ratios.

Keto diet explained

The keto diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

When you eat fewer carbs, your body eventually runs out of fuel (blood sugar) and starts to break down protein and fat for energy, which can lead to weight loss. This is called ketosis. The keto diet typically includes high amounts of fat, low to moderate amounts of protein, and very few carbohydrates.

The keto diet is usually rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, and seeds. It does not include much room for fruits, vegetables, grains, potatoes, sweets, or other carb-rich foods. A typical ketogenic eating plan includes about 5% of calories from carbohydrates, 20% from protein, and 75% from fats.

Who is it for?

The keto diet is often used for weight loss, but it can also help manage certain medical conditions like epilepsy. It may also help with heart disease, brain diseases, and acne, although more research is needed in these areas. It is important to talk to your doctor before starting the keto diet, especially if you have type 1 diabetes.

The keto diet cuts out entire food groups, such as dairy, fruits, grains, and vegetables, which can be challenging to stick to and may not be sustainable for everyone. It also goes against the Dietary Guidelines for Americans, which recommend a balanced diet with carbohydrates, protein, and healthy fats.

During the first few weeks of the keto diet, people often experience "keto flu," which includes symptoms like constipation, fatigue, headaches, lightheadedness, and an upset stomach. "Keto breath" is another possible side effect, caused by the production and exhalation of acetone, a type of ketone.

While the keto diet can be effective for weight loss and may have some health benefits, it is important to consult a doctor or dietitian before starting, as it may have side effects and is not suitable for everyone. It is also important to note that the keto diet is typically recommended as a short-term solution for weight loss rather than a long-term lifestyle change.

Foods to avoid on keto

The keto diet is an extremely low-carb, high-fat diet. The goal is to reach a metabolic state called ketosis, where your body burns fat for energy instead of carbohydrates. Here are some foods to avoid on a keto diet:

Refined Carbs

Eating refined carbs like white bread, pasta, rice, pastries, and tortillas could prevent you from reaching ketosis. These foods are high in carbohydrates and can cause your body to use carbs instead of fat for energy.

Starchy Vegetables

Vegetables like potatoes, sweet potatoes, carrots, peas, and corn are starchy and high in carbs. While they offer nutritional benefits, they should be limited or replaced with non-starchy vegetables like broccoli, zucchini, spinach, mushrooms, tomatoes, cucumbers, and celery.

Fruits

Fruits like bananas, mangoes, grapes, and dried fruits such as raisins, dates, and dried mango are high in natural sugars and carbohydrates. While they provide dietary fiber and nutrients, they should be consumed in moderation or replaced with lower-carb fruits like berries, raspberries, and strawberries.

Dairy

Dairy products like creamed cottage cheese, sweetened or flavoured yogurt, and low-fat or fat-free milk and yogurt are high in carbs. Opt for full-fat, plain, and unsweetened dairy options like Greek yogurt, cottage cheese, and unsweetened almond or soy milk.

Legumes

Legumes such as beans, lentils, chickpeas, and peas are high in protein and nutrients but also contain significant amounts of carbohydrates. If you want to include them in your diet, opt for green beans and black soybeans, which have lower carb counts.

Grains

Grains like quinoa, millet, and flour are filled with carbohydrates and should be avoided. This includes bread, pasta, cookies, crackers, and pizza crusts made from these grains.

Sugar and Sweeteners

Honey, syrups (like maple and agave), and sugar-sweetened drinks should be avoided. These are concentrated sources of sugar and can easily increase your daily carb intake without providing essential nutrients.

Alcoholic Beverages

Alcoholic drinks, especially beer, liqueurs, and mixed drinks, tend to be high in carbs and low in nutrients. If you choose to drink, opt for dry red or white wine, hard liquor, or spirits with zero-calorie mixers. However, alcohol should be consumed in moderation, as it can affect your body's ability to burn fat.

Processed Meats

Processed meats, such as glazed or honey-baked ham and bacon with added sugar, may contain hidden carbohydrates and should be limited or avoided. Opt for unprocessed meats like regular deli ham or fattier cuts of meat.

Condiments and Sauces

Condiments and sauces like ketchup, barbecue sauce, and sweet chili sauce are often packed with sugar and carbohydrates. They can quickly add up to a significant amount of carbs, so it's best to limit their consumption or choose alternatives like hot sauces, vinegar-based sauces, or whole grain mustard.

Foods to eat on keto

A keto diet is a very low-carb, high-fat, and moderate-protein diet. It's important to make sure you get enough fiber and B vitamins, as these are often found in foods that are high in carbohydrates.

Non-Starchy Vegetables

Vegetables that are low in carbohydrates but still contain fiber are a good option for the keto diet. Examples include broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, kale, collard greens, mustard greens, Swiss chard, cabbage, bok choy, and avocados.

Fish and Seafood

Salmon, sardines, mackerel, albacore tuna, and other fatty fish are high in omega-3 fats and very low in carbohydrates. Shrimp, lobster, flounder, and crab are also good choices.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet as they are high in fat and very low in carbohydrates. Examples include turkey, beef, chicken, and sausages. However, it is recommended to eat these foods in moderation due to their potential negative impact on health.

Eggs

Eggs are high in protein, B vitamins, minerals, and antioxidants, and they promote feelings of fullness. They are also very low in carbohydrates, making them suitable for the keto diet.

Nuts, Seeds, and Healthy Oils

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber, and protein. They are also very low in net carbs. Recommended nuts include almonds, Brazil nuts, macadamia nuts, pecans, pistachios, and walnuts. Recommended seeds include chia seeds, flaxseeds, pumpkin seeds, and sesame seeds. Olive oil and coconut oil are the two oils recommended on the keto diet.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are suitable for the keto diet in moderation. They are high in fat and protein but contain some carbohydrates. Cream and half-and-half are also keto-friendly, but they should be consumed in moderation due to their high saturated fat content. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also good options.

Berries

Berries, including raspberries, strawberries, blackberries, and blueberries, are low in carbohydrates and high in fiber and antioxidants.

Dark Chocolate and Cocoa Powder

Dark chocolate with a cocoa content of 70% or more is a good source of antioxidants and may reduce the risk of heart disease. However, it should be consumed in moderation due to its sugar content.

Unsweetened Coffee and Tea

Plain coffee and tea contain zero carbohydrates, fat, or protein, so they are suitable for the keto diet. They have also been linked to a reduced risk of diabetes and other health benefits.

Frequently asked questions