Prevent the consumption of vegetable and seed oils that are processed.
The most important thing that you can stop consuming when you are on a ketogenic diet are seed and vegetable oils that are processed because they contain bad cholesterols (you will find more reasons on why they are bad for people that is practicing keto diet)
Remove these oils on all the foods that you are cooking:
- Vegetable oil
- Sunflower oil
- Soybean oil
- Cottonseed oil
- Corn oil
- Safflower oil
- Canola oil
These types of oils are not healthy for the reason that:
The fats that are not stable in these oils go really bad quickly
These oils that are used for cooking goes bad before you even consume them. For the reason that they are usually stored for a long time on their clear plastic bottles. And then you make them really hot during the process of cooking which oxidizes them more. These bad fats are usually rejected by our metabolism which can lead to inflammation of some cells. Added the fact that these bad fats can gain you a lot of unhealthy weight.
Bad ratio of omega-6 to omega-3 ratio
Not only because there is a high dosage of omega-6 in those oils, it is also not balanced with the omega-3s. There is also an abuse of consumption of this bad ratio of omegas in the past decade which is connected to the different health problems like obesity, problems with metabolism, cancer risk, damaging of the DNA, and other cardiovascular diseases.
Some good alternatives for these oils are coconut oil, olive oil, and avocado oil for keto practitioners like us.
Why Dairy Products is Prohibited while you are in Keto
Overeating Dairy is not that Hard
If you are on a diet especially ketogenic the goal is to reduce weight, the more you consume dairy products it can eventually result to destroying your goals. It is so easy to eat a portion of cheese that is why even though it has a little content of carbohydrates and a lot of fat, the result of overeating it can cause increased in weight.
Casein and Lactose which are main ingredients of dairy can compromise your diet
There are a lot of people that have intolerances to casein or lactose that they are not aware of. This could make you bloated, can cause acne problems, joint problems, and more. Ketogenic diet must be viewed as a technique to eat better not only to reduce your weight but also for overall health. That is why it is really a good choice to give up dairy products at first to get the optimal benefits of keto
These products can easily be a temptation to consume because it has low carbohydrates, however it has 3 characteristics that are not keto-friendly
- Soy products have a high phyto-estrogen content which can affect the levels of your hormones.
- A lot of soy products are processed at a high level which means you get a massive amount of phyto-estrogen, phytates while getting little nutrients.
- Soy products have a high number of phytates, which combines some of the minerals and hinder it from absorbing into your body.
- What soy products you must avoid while you are on a ketogenic diet?
- Soy milk
- Dairy and meat alternatives that are soy-based
- However, there are some soy alternatives which are fermented like gluten-free tamari sauce.
If you want the feeling of eating an oatmeal, without the effects of it such as inflammation you can have an alternative of it by eating riced cauliflower, when combined with chia seeds, hemp hearts, and milk of a coconut, this vegetable is very keto-friendly and has the same texture of an oatmeal.
Cashew, Pistachios and other High Carbohydrate Nuts
Because nuts are full of fats that are healthy, which keep you of having a feeling of fullness for a much longer period of time, you must be mindful about when you consume these type of nuts when you are on a ketogenic diet. Because nuts are literally low in carbohydrates if you consume them in small amounts. It is easy to abuse the intake of them because you can carry them anywhere you go and it is very easy to be eaten. So to be sure you must avoid nuts that have a high carbohydrate content,, like cashews and pistachios. Because of this just stick yourself to low carbohydrate nuts like macadamia, pecans, and walnuts.
This food which also includes sweet potatoes also is a big no when it comes to a ketogenic lifestyle, however that must not deprive you to eat a food that has a crunchy feeling anymore.
Tomatoes are vegetables that have a low carbohydrate content that can create delicious chips both for dipping or eating It as it is because it is very simple to make a recipe of tomato chips even at the comfort of your own home.
However, the best keto chip that you can eat is a bacon in which you can make it an alternative to the famous tortilla chips with this crispy bacon chips you can dip them in chunk guac for a more delicious taste.
Instead of eating a full bowl of cereals that have grains that are very hard to digest and sugars that are processed, just eat chia pudding as an alternative. Because it is jam-packed with omega-3s, antioxidants, and fiber because chia seeds are a great way to maintain your heart’s good health and ketosis state.
This grain flour is not a keto-friendly food instead use coconut flour as an alternative because it can still create delicious bread with the same texture as the grain flours. Although coconut flour requires a lot more moisture because it tends to dry a lot because of its high density that is why you will always see it as a combination for eggs and paleo mayonnaise.