If you’re thinking about experimenting with keto diet, there’s a lot to learn.

Figuring out what to eat on keto diets and what not to eat can be quite a challenge. You know you’re not allowed processed grains and sugary foods, like pizza and cake. After all, the whole point is to cut down on carbs and increase fats.

However, many of the foods you’ll need to avoid might not be as apparent as they seem.

Today, we’re going to explore some of the basics of the keto diet plan and what you need to know to follow this eating strategy safely.

The Keto Diet Explained: Basic rules

Grains: Crackers, cereal, rice, bread, pasta – they’re all high in carbohydrates. Even pasta isn’t suitable for your keto diet, hence the recent increase in spiralised vegetables and unique Asian noodles.
Starchy vegetables: Potatoes, beets and the like have more carbohydrates than fibre, making them less ideal for keto diets. A single potato has around 37g total carbs. Even certain fruits are no good. For instance, bananas account for 27g total carbs.
Sweet yoghurts: Sweetened and flavoured yoghurts include added sugars, which is an extra source of carbohydrates. Greek yogurt is a better alternative.
Juices: Fruit juice is absolutely packed full of carbs that spike your blood sugar and harm your keto strategy.
Honey, sugar, and syrup: Syrups and honeys contain sugar, which once again means an extra dose of carbohydrates.
Crackers and chips: These foods contain processed grains, making them full of carbs. Chips and crackers aren’t always ideal for snacking
Gluten-free baked foods: Gluten-free doesn’t mean carb-free. Many gluten-free muffins and breads are just as high in carbs as traditional versions.

The keto diet (or ketogenic diet) is a low-carb, high-fat diet. The idea is that you significantly cut your carb intake and replace carbohydrates with fat. Most people on the diet eat around 20-50 grams of carb each day.

As a result, you end up accessing “ketosis”. When you’re in ketosis, you begin becoming more efficient at burning fat for energy. The keto diet also turns fat into ketones in the liver, which helps to energise the brain.

So, is the keto diet a good idea?

That depends.

According to our Singapore-based health coach, Shien Ping, the keto diet isn’t as healthy for some as it is for others. Your genetic profile can determine how sensitive to fat you are. This means that in some cases, switching carbs for fat will cause you to gain weight rather than losing it.