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An expert spoke to Express.co.uk to debunk some keto diet myths and revealed the most common mistakes dieters make when following the plan.
The ketogenic diet is a high in fat, low in carbohydrates meal plan that contains moderate consumption of protein.
Recipe Development Manager at Green Chef, Anna Tebbs, said: “You can enjoy a range of foods on the keto diet plan to help increase ‘good’ fats into your diet while reducing your carbohydrates and sugars.
“For example, non-starchy vegetables, such as avocados, are a great source of ‘good’ fats and fish, fresh meat, nuts and seeds are ideal protein products.”
Anna said if followed correctly, “the keto diet is safe”.
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The keto recipe developer debunked some myths, one of the most common ones regarding fruit consumption.
Anna explained: “Although fruit is known for being high in carbohydrates, certain fruits can be enjoyed on a keto diet. For example, tomatoes, raspberries and avocados are great options as long as they’re eaten in moderation.”
She recommended adding hummus and butternut squash to the diet: “You can include hummus into your keto diet but it is worth noting that a couple of servings can increase your carbohydrate intake. Therefore, you should aim to have only around 30-60 grams which would equal four to eight grams of carbohydrates.
“Butternut squash is keto-friendly and it can be a great alternative to use for spaghetti pasta. However, it’s important to watch the amount you have. 140g of butternut squash will contain around 16 grams of carbohydrates.”
But what are the most common mistakes dieters make when following the keto diet?
Anna revealed: “One common mistake is not getting the right balance of nutrient-rich foods. Typically the diet is broken down into 70 percent fat, 20 percent protein, and only 10 percent carbs.
“When you don’t eat enough fats, the body cannot turn this fat into ketones, which help your body achieve ketosis. Likewise, when you consume excess protein, this can be converted into glucose which may kick you out of ketosis. It’s important to get the proportions right.”
The expert named the most essential foods to add to the diet: “A keto shopping list should include healthy fats, low carbohydrates and some protein. Products like avocados, meat, fish, healthy oils, low-carb vegetables and nuts are ideal for a keto shopping list.”Anna shared her top advice for those struggling to follow the diet: “Meal planning is a great way to keep on track.
“If you plan your meals for the week ahead, not only will it save you time, but it will also ensure you’re planning the right kind of ingredients for your meals.
“At Green Chef we do all the planning for you.
“Our keto meals are packed with leafy greens, meat and dairy, while still having loads of flavour.“We limit the carbs to 20g or less per serving, too, so you know you’re having the right amount of each nutrient to make sticking to the keto plan easier. “
Anna recommended nuts as a “great source of good fats”.
“They add a crunchy texture and pack plenty of flavour into any meal. The Pistachio Chicken Curry is one of my favourite recipes from our keto range – it’s delicious!”
She concluded: “There have been many studies into the benefits of a keto diet and this diet is best known as an effective way to lose weight. Many value a keto diet above other weight loss methods, reporting that the food you eat leaves you feeling fuller for longer.”
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