Keto-Friendly Sweets<\/strong><\/h2>\n\n\n\n Sweets are completely acceptable! There are a plethora of pre-packaged keto options available. Don’t think that just because you’re on a Keto diet means you can’t have dessert! Check out the recipes below for some sweet treats made specifically for Keto Dieters!<\/p>\n\n\n\n <\/figure>\n\n\n\n <\/figure>\n\n\n\n <\/figure>\n\n\n\n <\/figure>\n\n\n\n <\/figure>\n\n\n\nBeverages Allowed on The Keto Diet<\/strong><\/h2>\n\n\n\nBecause the ketogenic diet is a natural diuretic, replacing the water and electrolytes you lose is critical. Staying hydrated can help you avoid the “keto flu” and early keto symptoms like muscle cramps, headaches, and fatigue, which are all signs of electrolyte imbalances. Zero-calorie soda isn’t on the list because many artificial sweeteners aren’t good for you, and some diet drinks contain sugar substitutes that can throw you out of ketosis. Plus, they all feed your sugar cravings, which you’d otherwise lose happily on a keto diet.<\/p>\n\n\n\n
Bone broth<\/li><\/ul>\n\n\n\n <\/figure>\n\n\n\nBulletproof coffee<\/li><\/ul>\n\n\n\n <\/figure>\n\n\n\nCoffee<\/li><\/ul>\n\n\n\nAlmond milk (unsweetened only)<\/li><\/ul>\n\n\n\n <\/figure>\n\n\n\nSparkling water<\/li><\/ul>\n\n\n\n <\/figure>\n\n\n\nTea<\/li><\/ul>\n\n\n\n <\/figure>\n\n\n\nWater<\/li><\/ul>\n\n\n\n <\/figure>\n\n\n\nWhen you’re on the Keto Diet, it’s critical to drink plenty of water. Carbohydrates are responsible for storing water in the body, so you’ll need to replenish that water more frequently if you drastically reduce them. The amount of ketones produced by your body remains constant regardless of how much water you drink.<\/p>\n\n\n\n
What Not To Eat<\/strong><\/h2>\n\n\n\nCarbs to Avoid on The Keto Diet<\/strong><\/h2>\n\n\n\nOn the keto diet, there are five types of carbs to avoid:<\/p>\n\n\n\n
Grains<\/li> Legumes and beans<\/li> The majority of fruits<\/li> Vegetables high in starch (including sweet potatoes, potatoes, and most winter squash)<\/li> Sucrose (natural, calorie-free sweeteners like stevia and erythritol are OK)<\/li><\/ul>\n\n\n\nGrains<\/strong><\/h2>\n\n\n\nYou must limit your carb intake if you want to enter ketosis quickly. Because grains are primarily composed of carbohydrates, avoiding grains is the simplest and most effective way to maintain a low-carb diet.<\/p>\n\n\n\n
Some carbs, such as rice and corn, have enough carbs in a single serving to meet your daily carb requirement.<\/p>\n\n\n\n
There are no grains, including whole grains (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains) and anything made with grains, such as pasta, pizza, cookies, crackers, and cake.<\/p>\n\n\n\n
Beans and Legumes<\/h2>\n\n\n\n Beans provide some fiber and other nutrients, but their high starch (carb) content makes them unsuitable for the keto diet. Green beans are an exception because they are younger and less starchy than dried beans. Beans, lentils, soy, and other legumes are not allowed. There are also other compelling reasons to do so. Lectins should not be consumed in large quantities.<\/p>\n\n\n\n
Most Fruits<\/strong><\/h2>\n\n\n\nIsn’t fruit good for you?<\/p>\n\n\n\n
Sure, but that doesn’t make them keto-friendly. Fruit is high in sugar and carbohydrates, so it’s usually off-limits on the keto diet. Tropical fruits, fruit juices, dried fruits, and fruit smoothies are all examples (for the most part).<\/p>\n\n\n\n
Fructose is a sugar, so no fruit. Apples, bananas, pears, oranges, pineapples, grapes, and mangos should be avoided. Fruit juices, as well as dried fruit such as dates and raisins, should be avoided. Lemons, limes, and berries are permitted due to their high fiber content.<\/p>\n\n\n\n
If you must have fruit, choose low-sugar varieties such as strawberries, blueberries, blackberries, and raspberries, and consume them in moderation.<\/p>\n\n\n\n
Veggies, healthy fats, protein like collagen powder or nut butter, and sugar-free liquids like almond milk or hemp milk should make up the majority of your smoothies. Add flaxseed or chia seed to your smoothies for an extra omega-3 boost.<\/p>\n\n\n\n
Starchy Vegetables<\/strong><\/h2>\n\n\n\nAvoid root vegetables like carrots, turnips, potatoes, and sweet potatoes in favor of non-starchy vegetables. Brassicas such as Brussels sprouts, broccoli, kale, and collards fall into this category. Leafy greens like chard, spinach, and lettuce, as well as non-starchy vegetables like bell peppers, eggplant, and zucchini, are other veggie options.<\/p>\n\n\n\n
Some vegetables (such as those listed below) have a high starch content, which is problematic because, like beans, high-starch equals high-carb.<\/p>\n\n\n\n
White potatoes, yams, and sweet potatoes are all high-carb vegetables to avoid. The yellow zone includes turnips, carrots, and beetroot. You can eat a small amount of them, but you should avoid them entirely during the adaptation period.<\/p>\n\n\n\n
Sugars and Artificial Sweeteners<\/strong><\/h2>\n\n\n\nOn nutritional labels, sugar is referred to by 56 different names. Sugars are hidden in plain sight.<\/p>\n\n\n\n
While there are healthier alternatives, such as raw honey, sugar is sugar, and it will still knock you out of ketosis. Sugars to stay away from*:<\/p>\n\n\n\n
Sweets, ice cream, pudding, chocolate, high fructose corn syrup, dextrose, syrup, and other sugar-free products are prohibited. Sugar can be found in a variety of forms, so read the labels.<\/p>\n\n\n\n
Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, and other artificial sweeteners are not allowed. Despite their low caloric content, they can cause a placebo effect by raising blood sugar and insulin levels.<\/p>\n\n\n\n
Alcoholic Beverages<\/h2>\n\n\n\n Is it possible to drink alcohol while on a ketogenic diet? Yes, as long as you do so in moderation and stick to keto-friendly beverages that you factor into your macros. Hard alcohol is fine (clear alcohols like vodka and gin are best), low-carb beer is fine (just keep an eye on the carbs; they add up quickly), and you can even raise a glass of dry red, white, or sparkling wine. Sparkling water with a squeeze of lime or lemon is your best bet for mixed drinks. Just be careful not to overdo it. Here, moderation is crucial.<\/p>\n\n\n\n
Alcohol with a high carb content is prohibited, including beer, sweet wine, mojitos, Pia carbonados, ciders, long drinks, and other types of cocktails. They’re all loaded with sugar.<\/p>\n\n\n\n