The Ultimate Keto Diet Guide: What to Eat and Avoid for Ketosis
Introduction
Embarking on the ketogenic diet journey can be overwhelming, especially in a city like Hong Kong where there's a diverse food culture. With numerous dietary changes involved, it’s essential to know what you should include and what to eliminate from your diet. This comprehensive guide aims to shed light on keto-friendly foods, as well as those you should avoid, to make your keto journey smoother and more enjoyable in Hong Kong.
Understanding the Keto Diet: A Brief Overview
The ketogenic diet is a low-carb, high-fat diet designed to transition your body into a state known as ketosis where it burns fat for energy rather than glucose. This metabolic state may lead to potential benefits like weight loss, improved brain function, and increased energy levels.
Benefits of the Keto Diet
Some key benefits that people have often reported from maintaining a keto diet include weight loss, better cognitive functioning, reduction in hunger levels, and a decrease in blood, sugar, and insulin levels. It’s beneficial for people suffering from diabetes, obesity, and metabolic syndrome. However, everyone’s body is different and the reaction to this diet can vary. Always consult your healthcare provider before making drastic dietary changes.
Foods to Eat: Your Keto Food List
It's essential to know the type of foods that promote a state of ketosis:
Seafood:
Seafood, particularly fatty fish like salmon and sardines, are keto diet superstars. They are high in omega-3 fatty acids, which can lower insulin levels and increase insulin sensitivity in overweight and obese individuals. They're also an excellent source of high-quality protein and low in carbohydrates, perfect for maintaining ketosis.
Meat and Poultry: Meat and poultry are significant for being carb-free, rich in Vitamin B, and several important minerals[3]. They're a great source of high-quality protein, crucial on a keto diet for preserving muscle mass and metabolism during the transition to ketosis.
Eggs: Eggs are versatile, easy to cook, and packed with nutrients. An egg contains less than 1 gram of carbs and about 6 grams of protein, making it suitable for a ketogenic lifestyle. Additionally, eggs contain activate hormones that promote fullness and keep blood sugar levels stable.
Dairy: High-fat dairy products like butter, cream, and high-fat cheeses are optimal for the keto diet. They serve as a generous source of calcium and beneficial fatty acids. Always opt for full-fat versions where possible. However, it's important to note that some populations, particularly those of East Asian, including a significant portion of individuals of Chinese descent, exhibit higher rates of lactose intolerance, as corroborated by multiple studies. This condition can potentially pose challenges when incorporating high-fat dairy products into a keto diet.
Low-carb veggies: Non-starchy vegetables, such as leafy greens, peppers, and cruciferous veggies like kale, spinach, broccoli, are low in calories and carbs, and high in many nutrients, including vitamin Cand several minerals. They're particularly high in fibre, which doesn't induce a blood glucose response like carbs—thus their effective carb count is lower.
Avocados: Avocados are incredibly healthy – high in several vitamins and minerals, including potassium, an essential mineral many people don't get enough of. It is also high in fibre, with half a medium avocado containing 9 grams of carbs, 7 of which are fibre.
Healthy fats: Using oils like extra-virgin olive oil, coconut oil, avocado oil, and others can add richness to your meals and help you achieve your daily healthy fat goals.
Foods to Avoid on Keto
These foods delay or disrupt ketosis and should be limited or avoided on a keto diet:
High-carb Fruits: While fruit is generally healthy, it is high in carbs and can disturb ketosis if eaten in large amounts. Apples, bananas, oranges, and tropical fruits such as mangoes and pineapples have a surprisingly high carb content due to their sugar content. Berries are an exception, being lower in carbs, so small portions could fit a keto diet.
Grains and Cereals: Starchy and whole grains, including wheat, rice, oats, corn, and barley, are high in carbs and should be avoided on a keto diet. This restriction also includes products made from these grains, like bread, pasta, and baked goods. Furthermore, breakfast cereals, even when labelled as "healthy," are often rife with carbs and sugars, detrimental to a state of ketosis.
Sugar-sweetened Beverages: Sodas, fruit juices, and sugary teas or coffees are sugar-laden and can kick you out of ketosis quickly. A 12-ounce can of soda contains around 40 grams of carbs, equivalent to an entire day's carb limit on a standard keto diet. Instead, opt for water or unsweetened coffee and tea.
Snacks and Sweet Treats: Most sweet snacks like cookies, cakes, and candies are rich in sugar and carbs. Not only do these foods delay or disrupt ketosis, but they can also cause cravings and contain little nutritional value. It's essential to remember that "sugar-free" doesn't universally mean "carb-free" or "calorie-free," and many sugar-free versions of treats may still be unsuitable for a keto diet.
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Conclusion: Maintaining a Healthy Keto Lifestyle
Remember, the key to a successful keto diet is maintaining balance. It's not about eradicating food groups but understanding what fuels your body most efficiently. Enjoy the journey, explore new recipes, and make the ketogenic diet a lifestyle rather than a temporary change.
To help you stay on track with your keto diet in Hong Kong, we invite you to take our simple quiz, which will provide personalised guidance and support for your unique dietary needs. Get in touch with us and start the quiz to enhance your keto journey further.
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- Milk and dairy products: good or bad for human health?
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- Dietary fiber and body weight
- Potassium Intake, Bioavailability, Hypertension, and Glucose Control
- Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk
- A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion