Does The Keto Diet Cut Out Too Many Healthy Foods? One Doctor Says Yes
Celebrities and real people swear by the keto diet for weight loss… but there are lots of foods you cant eat on this diet.
The keto diet prescribes consuming 75% fat and only 5% carbs. Several days after you minimize your carb intake and up your fats… your body kicks into ketosis mode. This is a metabolic state that burns off fat reserves rather than carbs.
You may also have some unpleasant experiences known as the keto flu as your body begins moving toward ketosis.
Because the list of foods you can eat on the keto diet is fairly restrictive, nutrition experts agree that keto should be used only for a limited period of time. One medical doctor, whos also a professor at NYU, even said that the diet doesnt allow some of the most healthful foods on the planet!
This doctor also notes that we simply dont know if the keto diet has good or bad long-term effects. He says, We dont have long-term studies following a cohort of people for a long period of time documenting the safety. So going on the keto diet could have future negative effects on your health that we dont even know about yet!BRAND-NEW: Research Shows These 3 Sugar Substitutes Are Best For Burning Fat (Plus 2 You Should NEVER Eat)
There are three types of carbs: starches, sugar, and fiber. Sugar obviously doesnt bring any nutrients to your plate (if it makes it to your plate at allmine goes right into my mouth). But your body really needs the other two!
Keto devotees eschew most carbs because they can knock you out of ketosis. While simple carbs arent good for you, complex carbs are very important for your health.
You should consume whole grains because they lower your risk of cardiovascular disease, obesity, colon cancer, diabetes, hypertension, and (thus) death!
In fact, some nutrition professionals advise that half of your daily intake should be complex carbs.
Forbidden Keto Carbs You Should Reconsider In Your Diet
Beans & Legumes
Pinto beans, kidney beans, black beans, and other healthy beans are off limits on keto. Thats unfortunate because beans are nutritional powerhouses!
Beans contain protein, fiber, vitamin B, folate, iron, and potassium. They are good for healthy blood sugar and cholesterol levels… and for gut health as well.
The keto diet does allow black soybeans, so load up on those if youre going keto! They have a nutty flavor and a buttery texture.SPECIAL: Whats REALLY Causing Your Weight Gain, High Blood Pressure & Constant Fatigue (If Youre Over 30 You Need to See This)…
Black soybeans are sweeter than yellow soybeans. They are bursting with fiber and have all nine essential amino acids, plus vitamins and minerals.
Beans can dress up a salad or add flavor to a soup. You can even fashion a burger out of them. Beans are healthy and versatile, so keep eating them.
Eliminating nutrition-packed vegetables simply because of their carb content can be a major keto health problem.
There are several high-sugar/carb vegetables that are very beneficial to your health. If youre cutting corn, potatoesespecially sweet potatoes, which are great sources of beta carotenebeets, yucca, turnips, parsnips, carrots, peas, pumpkins, plantains, taro, acorn and butternut squash, and yams completely out of your life youre losing a great deal of antioxidants, vitamins, minerals, and filling fiber.
High-sugar/carb fruits that are full of nutrients include apples, oranges, grapes, watermelon, grapefruit, peaches, plums, melon, pineapple, cherries, lemons, limes, bananas, raisins, dates, mango, and pears.
You shouldnt eat high-sugar fruits constantly… but a serving once a day can be very good for your healthketo be darned!
Grains & Starches
If youre on keto, no grains or starches for you! Wheat, oats, quinoa, barley, mullet, bulgur, amaranth, buckwheat, sprouted grains, rice, rye, and corn all have great nutritional value but keto dieters arent supposed to touch any of them.
The aforementioned complex starches are sources of fiber and even protein. They are filling… help you move your bowels… and even assist you in regulating your cholesterol.
Complex carbohydrates are helpful in healthy weight maintenance. They can also protect you from type 2 diabetes and cardiovascular issues.
Simple starches have high sugar content. Sugary cereal, baked goods, packaged cookies, fruit juice concentrate, and soda are banned by the keto diet. These are empty calories without nutrients so go ahead and ditch them.TRENDING: Science Reveals Easy, No-Workout Ways to Lose Weight While You Snooze!
However, there are ways of decreasing the sugar in those items for times when you desperately need a treat.
As always, check labels before you purchase anything.
Healthier Substitutes For Simple Starches
Desserts Bake your own and use unsweetened applesauce instead of sugar. Still delicious!
Fruit Concentrate/Soda Flavored seltzer can be a soda substitute. It might not be as sugary and addictive, but its still tasty and much better for you!
You can also infuse water with fruits and veggies for some nutrients and taste. Here are some fun and refreshing ideas.
Cereal Purchase a cereal that isnt loaded with sugar, and mix in some fresh fruit.
Bread Choose wheat, rye, flax, sprouted wheat, or oat bread over white.
Rice Eat brown rice rather than white.
How To Choose A Healthy Diet For You
Many diets have nutritional pitfalls. Its important to research eating plans or to talk to a dietician or physician to be sure youre eating healthfully.
Short-term keto dieting may be okay but eating a variety of healthy, nutritious foods is important to ensure that you benefit from an array of vitamins and minerals derived from consuming different foods.TRENDING: Women Who Eat These 3 Cheeses Are Losing Pounds of Stubborn Belly Fat (Research Proven)
If you lose weight on the keto diet, you might want to modify it a bit if you want to stay on it for a longer period. Perhaps you could increase your carbs from 5% of your diet to 10%-15%.
You could try to have a serving of starchy fruits and vegetables each day. You might reintroduce healthy beans and grains.
You may have to say goodbye to ketosis. The most important thing is to give your body the food it needs!
Losing Weight & Keeping It Off The Healthy Way (Without An Extreme, Restrictive Diet)
Instead of basically starving yourself of these otherwise beneficial foods just because the diet says so…
Ill admit it: the short-term weight loss youll see probably wont rival the keto diet
But over time, if you make these 3 simple pre-bedtime practices a routine
Youll end up losing a lot more weight in the long run
Youll keep it off a lot easier (no keto rebound where you crave sweets for weeks and weeks)…
And more importantly, without any long-term adverse side effects.
Exactly what to do and when to do it
And how itll help you lose a lot of weight (and keep it off):