The keto diet is a great way to loose weight, but you’ll have to adjust your eating habits and stop consuming certain foods. The keto diet relies on low carb eating so that means foods that are high in carbs have to go.
Otherwise, they have the potential to make your carb count so high that you won’t enter into ketosis. Get rid of processed foods immediately when you start. Stop eating desserts that are loaded with carbs and sugar. Get rid of any foods that are high carbs and sugar so that you’re not tempted.
When you eat following the rules of the keto diet, your body will start using fat rather carbs for energy, which is what you want. The thing that many people have a problem with is not eating as much sugar as they are used to.
You might find it difficult to let go of that sweet tooth. If done right, you don’t actually have to stop eating sweet things. You just need to use sugar alternatives so that you don’t sabotage your efforts.
There are many sugar alternatives available that you can use to add to beverages, use in baked goods or in making regular meals that call for sugar. Sugar alternatives come in forms that are similar to granulated sugar, powdered and brown sugar and are low in carbs, so you get the sweet taste without risking your state of ketosis.
One sweetener is erythritol. It’s a compound that’s known as sugar alcohol. You can find this type of sweetener naturally. Erythritol is what gives certain vegetables and fruits that sweet flavor.
When you use manufactured erythritol, it works by triggering the sweet taste buds located on the tip of your tongue. Your taste buds can’t tell the difference between the sweetener and regular sugar, so you get the same effect, but without the carbs. This sweetener contains a small amount of calories and research has shown health benefits like helping keep glucose levels lower.
Another sweetener you can use is xylitol which has a low glycemic Index , which makes it a good alternative to sugar for people looking to lose weight and those with diabetes. Research also suggests that xylitol has antibacterial properties that can help prevent tooth decay, gum disease, and ear infections.
Monk fruit or luo han guo is a fruit from Asia and is much sweeter than sugar. Yet, it doesn’t contain any calories. You use the liquid or powdered extract from the fruit to sweeten your foods. The fruit is loaded with health benefits, too.
Stevia is another excellent sweetener. It has zero calories and is 200 times sweeter than table sugar. It’s a popular choice for people looking to lose weight and decrease sugar intake. Stevia has also been associated with several health benefits, including lower blood sugar and cholesterol levels.
Coconut sugar contains healthy fats that are known to help prevent high cholesterol and heart disease. Inulin is a type of dietary fiber that helps keep your gut healthy, prevent colon cancer, and balance your blood sugar. Standard table sugar is pure sucrose, but coconut sugar only contains about 75 percent sucrose and has a low glycemic Index.