is keto bad for your body
The focus is on abstaining from certain food groups that might negatively affect your health and fitness goals or cause inflammation, hormone imbalance, gut disruptions, and other problems. What Do I Eat on Whole30?The word
whole emphasizes the need to eat natural, whole foods that are unprocessed as nature intended. Stick to whole foods or food products with a recognizable or simple list of ingredients. On Whole30, eat:EggsMeat (poultry, lamb, duck)Seafood (fish, shellfish)Natural fats (coconut oil)Vegetables and fruitsPotatoes and other root vegetablesHerbs and spicesSeasoningswhole30To clarify, you’re also
allowed:Vinegar and botanical extracts (excluding gluten-containing malt-based vinegars or extracts)Fruit juice (in small amounts in some products or recipes as a natural sweetener)Coconut Aminos (acceptable even if you see the words ‘coconut nectar or syrup’ on the ingredients list)Dates as a natural sweetenerSome legumes (green beans and most peas, such as snow peas, green peas, split peas, and sugar snap)Clarified butter or ghee (the only allowed source of dairy)Salt (most iodized table salt contains sugar in the form of dextrose, so this can be an exception to the ‘no added sugar’ rule)SnacksFor Whole30 snacks, go for plantain chips with guacamole, boiled eggs, prosciutto, and melon, or apple with hazelnut butter. What Can’t I Eat for 30 Days?Added sugarThis includes artificial and real sugars, such as maple syrup, honey, coconut sugar, and keto-friendly sweeteners like monk fruit and stevia! If there’s added sugar on the ingredients list, you can’t eat it! The only exception is a small amount of fruit juice. whole30Alcohol and tobaccoNo alcohol consumption is allowed on Whole30, including for cooking. Eliminating both drinking and smoking for at least 30 days can assist with breaking the habit, once and for all. Taking the approach of a short-term goal such as 30 days can assist with long-term success. whole30GrainsThe category of grains includes all grains (wheat, rye, barley, oats, corn, millet, sorghum, etc. ) This also includes gluten-free pseudo-cereals like amaranth, buckwheat, and quinoa. Be mindful of all ways grains are added to foods in the form of starch, germ, bran, and more.
The average American only consumes 10 to 15 grams of fiber per day so if you plan correctly, you can double the amount of fiber that the average person gets if you watch what you eat. For example, one cup of cooked spinach, two cups of chopped Romaine lettuce, two cups of cooked broccoli, and 1/2 cup of raspberries gives you a whopping 24 grams of fiber, which calculates to only 22 grams of net carbohydrates. Not to mention, the consumption of this many servings of low-sugar produce will give a a substantial amount of essential vitamins, minerals, and antioxidants. Do I have to buy organic produce, grass-fed meats and butter, and wild fish to do keto?grass-fed meat on ketoNo, you do not. We recommend these options since they help to limit pesticides and environmental toxins, however, sometimes they are not readily available and they can be expensive. You can still adhere to your keto plan even if you choose conventional versions of these foods. Do I have to measure ketones to make sure I’m in ketosis?No, you are not required to measure ketones. Some find it helpful, however, a large percentage of keto dieters do not take this extra step. You may find that you will see dramatic weight loss and blood sugar level improvements just by following the keto nutrition protocol as your sugar and carbohydrate intake will be drastically cut. That, alone, is typically effective enough to see results. Can I ever eat non-keto food?The short answer is yes, but this really depends on individual preferences.