There is always someone looking to change their lifestyle and with this many diets have been brought to surface. The keto diet is one that a variety of people are tackling, many inspired by the keto journeys of celebrities and online influencers.
When it comes to the keto diet, it is important to understand what can be eaten and what cannot be eaten and much more so is it important to stick to it.
So, what is it we should be consuming? In this article we will be exploring everything there is to know about keto as well as questioning the role sweet potatoes have in the diet. Are they suitable to eat?
What Is Keto?
Keto (ketogenic) is a diet made with the goal to lose weight. This diet consists of very little carbs and high fat intake, and this reduction of carbs puts the body in a state of ketosis.
There are four types of keto diets to go on:
The standard keto diet which involves very little carbs, high fats and moderate protein.
The high protein keto diet which is similar to your standard diet but filled with more protein.
The cyclical keto diet which consists of high periods of carb refeeds.
The targeted keto diet which lets you add carbs around working out.
Whichever keto diet a person chooses is based on what they want from the diet and their end goal. It is also there to give people more option.
For instance, someone may feel more comfortable with the cyclical keto diet as it allows for more carbs.
Why Do People Choose Keto?
Over the last few years the keto diet has exploded. With influencers showing a high online appreciation for keto and showing clear results, this has encouraged the general public to tackle the diet too.
But what makes it so special?
Aside from it becoming a trend, there is more things that make keto so alluring. The main reason is because of the list of health benefits.
Tackles Weight Loss – the biggest benefit of keto is the proven weight loss effects.
Carbohydrates are the biggest factor when it comes to weight gain and the keto diet cuts that off. With this intense carb reduction, it is very easy for the weight to slip off.
Reduces Blood Sugar – keto is an exceptional choice for those with high blood sugar such as those with diabetes.
With the carb reduction, this has been found to lower blood sugar levels and has been an aid to diabetics everywhere.
Reduces Appetite – the keto diet has been found to reduce a person’s appetite, stopping the urge to overeat.
This is not only physically beneficial but mentally too as a person does not have to feel the guilt of eating too large a portion or of eating just to eat.
Helps With Inflammation – with keto the body produces ketones and these ketones act as an anti-inflammatory chemical.
Due to this factor, a person will have a lower chance of experiencing the effects of too much inflammation such joint pain and fatigue.
What Can Be Eaten On A Keto Diet?
The idea of cutting the majority of carbohydrates from a diet can scare a lot of people. Carbs is something which is eaten constantly without people even knowing.
They wake up and have a slice of toast, then for dinner indulge in a homemade pasta dish, and let’s not forget about the countless snacks in between.
Carbohydrates are in many of the foods we consume every day, so cutting this from our lives can make a person feel empty. Without carbs, what else is there left to eat?
Below, we will be listing some of the options to help you on your keto journey:
- Nuts and seeds
- Meat and poultry
- Greek yoghurt
What About Sweet Potatoes?
Plenty of people question whether sweet potatoes can be brought into the keto mix however, based on the list presented above, this is not a food which should be accepted. But with that said, there are some exceptions.
Typically, with a keto diet a person should be cutting their carb consumption down to less than 50 grams a day – a sweet potato on average carries 27 grams which makes up half of the daily carb allowance.
Because of the high level of carbs in the sweet potato, it is excluded from the diet to prevent people from going over the limit.
When taking advantage of the little carb allowance they have, it is advised to choose food options such as bacon (1.4 grams) or avocado (9 grams).
It is wiser to choose options which have smaller levels of carbs. This not only makes it easier not to go over the required intake but makes it easier to produce substantial meals from them.
When starting keto, a person is filled with meal restrictions and it can be difficult to know what dishes to prepare. Here are some options:
- Butternut squash spaghetti
- Butter chicken salad
- Chicken and eggplant skewers
- Tuna and cucumber salad
- Scrambled eggs with roasted tomatoes
- Eggplant curry
The keto diet is a diet which has grown tremendously over the years. This is because of the successful results, the health benefits and the positive change in lifestyle.
The only downside to keto is knowing what to eat. It is known that people can become stressed over what they should be eating, what should be avoided, develop obsessiveness of counting carbs and this can be enough to turn anyone off.
This is why it is important to go into keto with a strong plan. Prepare yourself by planning out meals to switch to, by making a list of items for your next shopping trip and taking note of how many carbs are in what.
There are many foods a person will come across which will be a challenge, such as the sweet potato, and although this is one that some can incorporate into the diet, it is better to remove any potatoes from the diet completely to maintain success.