The Scary World Of Keto Diet: 101 Lesson For Beginners

Can I eat ketchup on keto? You can absolutely have ketchup when you are on a keto diet which is a diet with a low to a negligible amount of carbs in the diet but under one condition. The ketchup should either have a low sugar level or should be absolutely handmade at home. 

What Is A Keto Diet?

If you want to lose weight faster, going on a keto diet is the best way for that. The word keto is short for the Ketogenic diet. When you hear someone saying they are on a keto diet, that means that they have cut down carbs from their diet but are on a high-fat diet. This has numerous health benefits as well as it helps you lose weight faster than you think!

If you have any of these health conditions: cancer, diabetes, or even epilepsy, the keto diet is a healthy and perfect diet alternative. The Keto diet is quite similar to the Atkins diet. In simple words, you eliminate all the carbohydrates from your diet and put fats in place of it. When you starve your body of carbohydrates, the state your body remains in is known as ketosis. 

When there is an absence of carbohydrates, your body will start to burn off the fat stored in your body on top of your muscles and convert it into energy. The fat stored in the liver gets converted to something called ketones which in turn provides energy to the brain. 

If your blood sugar level tends to be high, the keto diet is your answer. 

Types Of Keto Diet:

Depending on your health condition, body type and age, there are many types of keto diets from which you can choose. They are:

  • The Standard ketogenic diet:

This type of keto diet is the most basic type. If you are a beginner and do not have many health complications, you can do the standard ketogenic diet. This diet includes low carb, the average amount of protein and high fat concentration. If you want the quantity, there should be 70% fat, 20% protein and 10% carbs.

  • Cyclic Ketogenic diet:

As the name suggests, it means that you need to change the proportions in intervals of time. You need to be on the keto diet for the first 5 days of the week and then a high carb diet for the rest of the 2 days. 

  • Targeted ketogenic diet:

If you work out daily, this kind of keto diet is the perfect fit for you. This means that you can add carbs when you work out. You can either intake carbs before you start to workout or after your workout session. 

  • High protein ketogenic diet:

The whole proportions of the basic keto diet remain but the only difference is you increase the intake of proteins in your diet. You just change the proportions by 60% fat, 35% protein and 5% carbs. 

Various Health Benefits Of Keto Diet:

The Keto diet also helps in the recovery process of several diseases. These are various health benefits of the keto diet:

  • Cancer. 
  • Heart diseases.
  • Alzheimer’s disease.
  • Parkinson’s disease.
  • Epilepsy.
  • PCOS.
  • Brain injuries.

Foods That Should Be Cut Off:

The foods that you should discard completely from your diet are:

  • Foods that have sugar.
  • Alcohol.
  • Pasta, rice, cereal.
  • Food that has starch.
  • Fruits.
  • Mayonnaise(low fat) and salad dressings.
  • All kinds of desserts and puddings.

Food That Should Be Included In Your Diet:

The food you should include instead are:

  • All kinds of meat.
  • Fish with lots of fat.
  • Eggs with omega-3.
  • Heavy cream and butter.
  • Cheese.
  • Extra virgin olive oil.
  • Avocados. 
  • Spices, salt, pepper.
  • Various types of nuts and seeds.

If you are wondering “can I eat ketchup on keto?”, the answer is, yes you can. But it is advisable to make it at home with fewer carbs.