Best Carb-Blocking Products For A Keto Diet

The ketogenic diet is a high-fat, low-carbohydrate diet that has been used to treat specific medical conditions for centuries. The keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The premise of the keto diet for weight loss is that if you deprive the body of glucose, an alternative fuel called ketones is produced from stored fat. The brain demands the most glucose and, during fasting or when very few carbohydrates are eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose.

What foods are allowed on a keto diet?

The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It's important to note that the keto diet is not just about eating fewer carbs, but also about replacing those carbs with healthy fats and proteins.

Animal Proteins

Fish and shellfish are keto-friendly, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are especially good choices due to their high levels of omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity.

Most other animal proteins such as eggs, beef, pork, poultry, and seafood are also low in carbs and appropriate for the keto diet. Eggs, in particular, are an excellent source of protein and contain less than 1 gram of carbs per large egg.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as it is very low in carbs and high in fat and protein. Plain Greek yogurt and cottage cheese are also allowed, as they are high in protein and can help decrease appetite and promote feelings of fullness.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly. However, it's important to avoid oat milk, as it is too high in carbs.

Vegetables

Non-starchy vegetables that are low in carbs and high in fibre are ideal for the keto diet. Examples include broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, kale, and collard greens.

Avocados and olives are also allowed, as they are high in healthy fats and low in net carbs.

Plant-Based Foods

Nuts and seeds are healthy, high-fat, and low-carb foods that are perfect for the keto diet. They are also high in fibre and protein, and eating nuts has been linked to a reduced risk of heart disease and diabetes.

Berries are the only fruits that are allowed on the keto diet, as they are low in carbs and high in fibre. Examples include raspberries, strawberries, blackberries, and blueberries.

Shirataki noodles are another fantastic addition to the keto diet, as they are very low in carbs and calories. They are made from glucomannan, a viscous fibre that has been linked to weight loss and diabetes management.

Dark chocolate and cocoa powder can be consumed in moderation, as they are good sources of antioxidants. However, it's important to choose dark chocolate with a minimum of 70% cocoa solids.

Fats and Oils

Olive oil, avocado oil, coconut oil, butter, and ghee are all good choices for fats and oils on the keto diet. Olive oil, in particular, has been linked to improved heart health.

Beverages

Unsweetened coffee and tea are carb-free and allowed on the keto diet. They have been linked to a reduced risk of cardiovascular disease and improved physical performance, alertness, and mood.

Unsweetened sparkling water is also a great keto-friendly alternative to soda.

What foods are not allowed on a keto diet?

The keto diet is a high-fat, low-carbohydrate diet that aims to put your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve this, it's important to limit your carbohydrate intake to 20-50 grams per day. Here are some foods that you should avoid on a keto diet:

• Grains and starches: Wheat, rice, corn, and oats are high in carbohydrates and can impede the body's ability to enter ketosis.
• Sugary foods and sweets: Candies, pastries, and sugary drinks can cause a quick rise in insulin levels, hindering fat burning and promoting fat storage.
• High-carb fruits: Bananas, grapes, and mangoes contain significant amounts of sugar and are not recommended. Berries and avocados are good low-carb fruit options.
• Starchy vegetables: Potatoes, yams, corn, carrots, and sweet potatoes are starchy vegetables that are high in carbohydrates and should be limited.
• Legumes and beans: Lentils, chickpeas, and black beans contain carbohydrates and can interrupt ketosis.
• Processed foods: Chips, pre-packaged snacks, and convenience meals often contain hidden sugars and carbs, so it's important to read food labels carefully.
• Alcohol: Alcoholic beverages, especially beer and mixed drinks, are high in carbohydrates and can delay or halt ketosis.
• High-carb sauces and condiments: Ketchup, BBQ sauce, and sweet dressings can quickly add up your carbohydrate intake and disrupt ketosis.
• Trans fats and hydrogenated oils: Partially hydrogenated oils, such as margarine, can have negative effects on heart health and contribute to inflammation.
• Low-fat and diet products: These products often contain added sugars and artificial sweeteners, which can increase your carbohydrate intake.

It's important to note that the keto diet may not be suitable for everyone, and it's always recommended to consult with a healthcare professional or a registered dietitian before starting any new diet.

What are the benefits of a keto diet?

Benefits of a keto diet

The keto diet is a high-fat, moderate-protein and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food.

• Weight loss: Low-carb diets tend to be more effective at helping people lose weight, faster, than low-fat diets. This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two.
• Reduced appetite: Studies indicate that cutting carbs can automatically reduce your appetite and calorie intake.
• Abdominal fat loss: A large percentage of the fat lost on low-carb diets tends to be harmful abdominal fat that is known to cause serious metabolic problems.
• Reduced triglycerides: Triglycerides are fat molecules that increase your risk of heart disease. When people cut carbs, they tend to experience a very dramatic reduction in blood triglycerides.
• Increased 'good' HDL cholesterol: Low-carb diets tend to be high in fat, which leads to an impressive increase in blood levels of "good" HDL cholesterol.
• Reduced blood sugar and insulin levels: Cutting carbs lowers both blood sugar and insulin levels drastically. Some people with diabetes who begin a low-carb diet may need to reduce their insulin dosage by 50% almost immediately.
• Lowered blood pressure: Cutting carbs leads to a significant reduction in blood pressure, which should reduce your risk of many common diseases.
• Effective against metabolic syndrome: Metabolic syndrome is a collection of symptoms, which include elevated blood pressure, elevated fasting blood sugar levels, and low "good" HDL cholesterol levels. Under a low-carb diet, these conditions are nearly eliminated.
• Improved 'bad' LDL cholesterol levels: When you eat a low-carb diet, the size of your "bad" LDL particles increases, which reduces their harmful effects. Cutting carbs may also reduce the number of total LDL particles in your bloodstream.
• Therapeutic for several brain disorders: The keto diet has been used for decades to treat epilepsy in children who don’t respond to drug treatment. Very low-carb and ketogenic diets are now being studied for other brain conditions as well, including Alzheimer’s and Parkinson’s disease.

What are the downsides of a keto diet?

The keto diet is a low-carb, high-fat, and moderate-protein diet. It was originally developed to help manage epilepsy, but it has since become a popular weight-loss diet. While the keto diet may have some benefits, there are also several downsides to consider.

One of the main downsides of the keto diet is its restrictiveness. The diet cuts out or severely limits many food groups, including whole grains, beans, fruits, starchy vegetables, and processed foods. This restrictiveness can make the diet challenging to follow and may lead to nutrient deficiencies, constipation, and other digestive issues. Giving up these food groups can also result in a lack of variety in the diet, which can make it difficult to stick to long-term.

Another downside of the keto diet is the potential for negative side effects. Some people experience what is known as the "keto flu," which includes symptoms such as fatigue, headache, brain fog, and upset stomach. The keto diet can also lead to dehydration, vitamin and mineral deficiencies, and kidney stones. Additionally, the high-fat nature of the diet may have negative impacts on heart health, and there is a risk of long-term health consequences, such as kidney stones, osteoporosis, and liver disease.

The keto diet can also be difficult to sustain due to the stringent food restrictions. It may lead to yo-yo dieting, which can increase mortality. The diet can also be challenging to follow socially, as it may require special accommodations when eating out or with friends and family.

Furthermore, the keto diet may not be suitable for everyone. Individuals with certain medical conditions, such as liver or kidney disease, eating disorders, or thyroid problems, should avoid the keto diet. It is important to consult with a healthcare professional before starting any restrictive diet, especially if you have a medical condition.

While the keto diet may have some benefits, it is important to carefully consider the downsides and potential risks before starting this or any other restrictive diet. It is always best to work with a healthcare professional to ensure that any dietary changes are safe and appropriate for your individual needs.

How do you get into ketosis?

To get into ketosis, you need to follow a ketogenic diet. This is a low-carb, high-fat diet, which can be effective for weight loss and certain health conditions.

The ketogenic diet is a metabolic state in which your body uses fat and ketones as its main fuel source. When you eat far fewer carbs, your body begins to burn fat for fuel. This can put your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

To get into ketosis, you need to reduce your carb intake and eat more foods that are high in fat and moderate in protein. Here are some tips to get into ketosis:

• Reduce your carb intake: Eat less than 20 grams of net carbs per day. Cutting back on carbs can help you get into ketosis quickly, often within a few days.
• Avoid eating too often: If you’re not hungry, don’t eat. Intermittent fasting or even just eliminating snacks can help you get into ketosis faster.
• Measure ketones: Testing for ketones in your blood, breath, or urine can confirm that you are in ketosis.
• Base your meals on meat and vegetables: Eat plenty of meat, poultry, fish, and eggs. Include lots of leafy greens and non-starchy vegetables.
• Add healthy fats: Include fats like olive oil, butter, and coconut oil for flavor and to help you feel full.
• Drink water, tea, or coffee: These drinks are keto-friendly and can be consumed in moderation. Avoid sugary drinks and fruit juices.
• Avoid sugary and starchy foods: Stay away from bread, cakes, cookies, sugar, and most fruits and fruit juices.
• Get enough protein: Eat enough protein to meet your needs, such as meat, fish, and eggs.
• Consider intermittent fasting: Some people on a keto diet choose to practice intermittent fasting to speed up weight loss.

Potential risks and side effects

While a keto diet is generally safe, there are some potential risks and side effects to be aware of:

• Keto flu: In the first few weeks of a keto diet, you may experience symptoms such as difficulty focusing, less energy, increased thirst, and fruity-smelling breath. These symptoms are temporary and can be mitigated by replenishing fluids and salt.
• Nutrient deficiencies: A keto diet may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C.
• Increased LDL cholesterol: In some cases, a keto diet may lead to an increase in LDL cholesterol levels.
• Kidney stones: There is a risk of developing kidney stones when following a keto diet.
• Not suitable for everyone: A keto diet may not be safe for everyone, including those who are breastfeeding or have certain medical conditions.

Frequently asked questions