When it comes to following a ketogenic diet, there are certain foods that you should be eating more of and others that you should enjoy in moderation.
While these “in moderation” foods still fit within the parameters of the keto diet, they can cause issues when consumed excessively or too frequently.
Let's take a look at five such foods and why they should only be enjoyed in moderation.
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Tomatoes
Tomatoes are an incredibly popular ingredient for those on the keto diet, as they can provide plenty of flavour without adding many net carbs to your meals.
However, tomatoes are considered highly acidic to the stomach and can also cause digestive issues if eaten in large quantities.
As such, it’s best to enjoy tomatoes sparingly and supplement them with other vegetables instead.
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Strawberries
Strawberries are a great fruit option for those on the keto diet since they contain relatively few carbs per serving compared to other fruits.
However, they do still contain natural sugars and can easily become over-consumed if not monitored carefully.
To avoid this issue, opt for low-carb berries like blackberries or raspberries instead; both have just one gram of net carbs per 1/2 cup serving!
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Butter
Butter is an excellent source of healthy fat but can also have quite a few calories if you aren't careful with your portions.
Stick with one tablespoon or less per serving (or about 25 grams) for optimal results - this should be enough fat for most meals without overdoing it on calories or fat intake overall.
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Nuts and nut butter
Nuts are full of healthy fats, protein, and fiber. However, they can be very calorie dense, so it’s important not to overdo it here.
Try sticking with one ounce (or about a handful) per day and opt for unsalted varieties when possible.
Nut butter is also a great option but should usually be limited to one tablespoon per day to avoid overconsumption.
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Keto Desserts made with 'bad' sweeteners
There are plenty of “keto-friendly” desserts out there made with coconut flour, almond flour, and other low-carb ingredients.
While these desserts won’t knock you out of ketosis, it’s important to remember that even though they may be “keto-friendly” they still aren't necessarily healthy for you especially if they are made with artificial sweeteners such as aspartame or sucralose as they are linked to gut problems in the long run.
How to Avoid Overeating on Keto Diets?
The first step in avoiding overeating on the keto diet is to set realistic goals. Before you start the diet, figure out what your goal weight should be, and create a plan for how long it will take you to reach that goal.
This will help keep you from going overboard with portion sizes or indulging in too many high-fat treats.
It’s also important to make sure that you’re eating enough healthy fats on the keto diet.
Fats are an essential part of the ketogenic diet, so if you don’t get enough of them in your daily meals, you may find yourself reaching for unhealthy snacks more often than not.
Make sure that you’re getting at least 60 - 70% of your daily calorie intake from healthy fats such as avocado, olive oil, nuts, seeds, and other sources of monounsaturated fats.
Another tip is to add some fiber to your meals. Fiber helps keep us full longer and can help us avoid overeating.
Foods like leafy greens, broccoli, Brussels sprouts, and cauliflower are packed with fiber and will help keep hunger pangs at bay throughout the day.
If you find yourself feeling hungry between meals or craving unhealthy snacks, try adding some fiber-rich veggies to your meal plan!
Conclusion
Eating a healthy ketogenic diet doesn’t mean completely eliminating all your favorite foods; it simply means enjoying them in moderation so that you don’t overload your body with unhealthy ingredients or excess calories.
Tomatoes, strawberries, dairy products, and even keto desserts all have their place on a well-balanced meal plan - just make sure you keep track of how much you're consuming so that you don't go overboard!
With these helpful tips in mind, you'll be able to enjoy all your favorite foods while still reaping all the benefits of a healthy lifestyle!
Take a look at our wide selection of keto meals if you're looking for some inspiration.
References
https://www.asge.org/docs/default-source/about-asge/newsroom/doc-gerd_infographic_final.pdf
