The Ultimate Beginner’s Guide to a Keto Diet

So what should you eat on a keto diet? For people who want to lose weight, the goal of the diet is to continue burning fat. To that end, the Harvard TH Chan School of Public Health advises that you get 70 to 80 percent of your daily caloric intake from high-fat foods like fatty meats, butter, nuts, and avocados. After that, 10-20% of your calories should come from protein — including bacon, sausages, and fish like salmon — plus 5-10% from carbs.

In the keto diet, simple carbohydrates like sugar, sodas, white bread and pasta are absent. But some unexpected foods to avoid include most fruits and starchy vegetables like root vegetables. Everyone is different, and carb limits vary by body size and type, ranging from 50 to 20 grams per day. As with most diets, keto-friendly foods include many leafy greens and vegetables that grow above ground, such as broccoli, lettuce, cauliflower, peppers, asparagus, and cucumbers. .

Consuming more than your carb limit can immediately kick your body out of ketosis, says Trifecta. That said, if you’re using the keto diet to lose weight, don’t worry about indulging in the occasional cheat day. A simple dinner of pasta or a slice of cake won’t ruin your progress if you keep your calorie intake low and get back on track quickly. However, a cheat day can be more detrimental to those following a keto diet for health reasons other than weight loss.

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