Plus Good Foods To Eat and Avoid on Keto
These are some tried and true tips that will help you achieve ketosis and stay there.
- Watch your protein intake!
Don’t confuse the Atkins diet with a ketogenic diet. That’s where Atkin’s went wrong, in fact. See, too much protein can throw you out of ketosis, especially lean proteins and especially if you’re not active/are sedentary. If you are completely sedentary and are not exercising at all, you will really have to trim both your carbohydrate and protein intake to get into full-on ketosis where you’re using your own fat for fuel. A 40 minute walk a day—is a good idea–because then you can enjoy a bit more carbohydrate, to keep your diet rich and fun!
- Watch coffee intake
Too much caffeine CAN SPIKE insulin because stress spikes insulin, which you might not know. When you get really jacked up on caffeine, you’re going to create a fight or flight response that is the enemy of weight loss.
- The less active you are, the fewer carbs you eat – but always under 50 grams.
You can eat more carbs on keto – never under 50 minds you, the more active you are.
If you’re exercising 5-6 days a week, you can consume closer to 50 carbs a day. But mind you, some people will have to drop below this because they may have a more sluggish metabolism.
Often, my clients over 40, especially those during and after menopause, have to trim carbs, even more, leaning more to the 20-30 range.
The older you are or less active you are, the more you’re going to have to lower that protein AND carb intake, leaning more toward fat rich nutritious foods like fattier cuts of meat, avocados, eggs, cheeses, grass-fed butter, heavy cream, bacon, etcetera. Bacon, avocados, and eggs are your friends right now!
- Try combining Intermittent Fasting with Keto
If you want fast results, I cannot recommend anything higher than combining keto with IF. Intermittent fasting is the science of spacing meals further apart with 0 snacking as eating – anything – spikes insulin. The less you spike insulin, the more fat burning you’ll accomplish. So eating keto plus trimming your intake to 2 meals a day will really enable you to just melt that fat right off the body.
Foods that Help You Achieve Ketogenesis
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – spinach, kale, etc.
- Non-starch vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – hard cheeses, high fat cream, grass-fed butter (like Kerrygold)
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, xylitol
- Other fats – coconut oil, high-fat salad dressing, saturated fats, EVOO
Foods that Will Throw You Out of Ketogenesis
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit (except BLUEBERRIES/RASPBERRIES these are very low on the glycemic and insulin index
- Tubers – potato, yams, etc.
- Bad sweeteners – like aspartame, sucralose, saccharine – these are full of cancerous chemicals and most spike insulin. Studies show people who drink diet soda are typically obese.