Keto diet, the short-form for the ketogenic diet, is one of the most popular diet types for weight loss. It is a low-carb diet, wherein the calorie intake of the body comes from protein and fat and there is minimal consumption of carbohydrates. (carbs) Common foods with carbs that you have to cut down on include sugar, white bread, and soda. Important dos and don’ts of keto dieting are discussed below.

1. Eat Nuts and Seeds in Moderation
While on a keto diet, you should consume nuts and seeds but everything should be eaten in moderation. While having nuts, it is very easy to go beyond the quantity that is needed by the body, and you might end up eating a lot of these, which add to excess fat. Also, some nuts like cashews have to be avoided as they are rich in carbs. Replace cashews with macadamia or pecan nuts. While the bodyweight of a person and progress in keto diet should define the amount to be consumed, as a thumb rule, intake of nuts must not be more than 50 grams daily.

2. Have Foods with Coconut Oil
Medium-chain triglycerides (MCTs) in coconut oil that are a great source of energy, as they are broken up into ketones. Coconut oil has also been used to increase ketone levels in patients of Alzheimer’s disease and numerous other nervous system and brain disorders. A slightly longer-chain fat called lauric acid is the main fatty acid of coconut oil and ketosis is promoted because of a mix of MCTs and lauric acid.

3. Don’t Consume Excess Dairy
Often, dairy has a combination of fat, protein, and carbs, and thus it is very difficult to understand the right amount that is to be consumed. People who follow the keto diet often rely on cheese for their daily requirements, and it is too easy to go overboard with the quantity that one is having daily. It is important to keep a check and have daily in moderation.

4. Don’t Consume sugar
All carbs must be eliminated from the diet and sugar is an important element among what must be avoided. The stored fat in the body has to provide the energy, and thus, the inclusion of new fat should be avoided. Artificial sweeteners should be prohibited and are the most important among this list of dos and don’ts of keto dieting.

5. Don’t Overeat
You have to make a planner that includes foods that will keep you full throughout the day. Do not snack a lot, as this may lead to the consumption of extra proteins and calories. Instead, pack a keto meal and wait for the right time to eat it. Snacking should strictly be kept for times when you are uncontrollably hungry.