The Do’s & Dont’s When On A Keto Diet

The Do's & Dont's When On A Keto Diet

by Jessica Smith

Weight management is one of the toughest tasks you can ask an average person to try out and endure until they get real results. For some time now, people have been searching for a way they can lose weight without giving up on their delicious foods. Keto diet happens to be one of the most effective methods of losing weight, and it delivers first and lasting results.

A ketogenic diet involves eating low carbohydrates foods that are rich in fats. This diet not only helps you to cut down your body weight but also improves personal health. Some of the researches indicate that a keto diet is effective when dealing with epilepsy, cancer, diabetes, and other diseases.

Before you jump into keto dieting, you need to understand some of the things you need to do or keep off. Read on to understand the things you should prepare yourself for when on a keto diet.

The Do’s

Here are some of the things you need to do to ensure that your keto diet is efficient and successful.

1. Do eat more (should I say lots of?) healthy fats

Avocados, coconut oil, animal fats (from animals that feed purely or mainly on grass), dark chocolate, are good sources of healthy fats that feed the brain. The health benefits of dark chocolate include the reduction of bad cholesterol in the body. It also minimizes sugar intake while providing your body with high amounts of fats necessary in keto diets.

2. Eat Real Foods

Organic and grass-fed beef, salmon, organic and pastured poultry, and green vegetables that grow on the ground are ideal for your diet.

3. Replace your electrolytes

Do you like electrolyte drinks during sports and working out? Now you need to change them. Soup from bones and chicken will work wonders. Remember to include at least 2 tsp sea salt per day.


4. Avoid fast foods


Sometimes you might be tempted to grab a burger by the roadside during your cross-country dirty biking. But avoid such. Some of the ingredients may not be fresh and natural, and you may come across sugar that can ruin your diet goals. It is ideal to cook your own foods. Unprocessed Quinoa Tesco is a better alternative to roadside fast foods.

The DON’Ts

While some of the things you come across may look good for a keto diet, you will be surprised that they are not necessary or even advisable. Here are things to stay away from.

1. Do not use low-fat foods.

When on a keto diet, you need more fats intake. You, however, need to ensure that the fats and oils are healthy and they come from natural plants and animal products. Foods low in fats will not help your body because you will lack the energy that your body and brain require for correct functioning.

2. Do not use processed foods

Some of the processed and packed foods are low in carbohydrate composition. But these foods are not ideal for consumption on a keto diet. You will realize that the food has some added sugars that will have an adverse effect on your planned diet.

Diet soda, flavored water, and sweetened drinks are not good for you. They will only increase the amount of water while giving you zero or low fats.

3. Do not consume bad oils

You would think that since you need more fats, you can eat anything “fatty” or cook with any oil you stumble upon. Some of the fats and oils you find in supermarkets and shopping malls are only worse. You need to distinguish between them and identify the fats you need for better performance.

Some of the oils and fats to stay away from during your keto diet include vegetable oils, corn oil, hydrogenated oil, soybean oils, and canola oil. You should also avoid any other unnatural refined oils.

4. Do not take alcohol

If you are taking the ketogenic diet route, then you need to remind yourself that alcohol should not come close by. The ketosis process is meant to help you lose weight faster, but alcohol is a sure hinderance on your progress.

Another reason is that when you are on the keto diet, your body has little carbs. Taking alcohol during this phase can affect you severely as you will be hit by the effects of alcohol faster. It is good to train yourself to stop drinking alcohol entirely before you enter into the diet schedule.

5. Do not eat anything without reading the nutritional information

You need to understand what you are eating before you do. For example, some foods are rich in carbohydrates, and you need to avoid them.


Keto diet is an effective way of reducing weight and fighting against some severe illnesses. Also, people are now using testosterone enanthate for fat burning and according to a resource, if you take them when on a keto diet, it may help in fat loss. If you are on any diet or doctor’s prescription, you may need his advice before you start your keto diet. Some medical drugs require that you eat heavy meals rich in carbohydrates. It is essential to wait until you are through with your medical prescription before you begin your diet.




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