The keto diet may have risen in popularity over the past few years but you might be surprised to learn it's been around since the early 1900s.
The main idea behind the keto diet is to force your body into a state of ketosis, which is when your body starts burning fat for energy instead of carbs. In order to do this, you need to consume very few carbs and a moderate amount of protein while eating plenty of healthy fats.
This can be a bit of a challenge for some people, but it's doable with a little planning and researching your favorite keto recipes. But what about desserts and sugar in your tea?
Are there ways to still enjoy these treats while staying in ketosis? Read on to find out.
Sugar Substitutes on the Keto Diet
One area where people often struggle with the keto diet is giving up sugar. After all, sugar is a major source of carbs so it's no wonder why people would want to find substitutes that don't affect their carb intake. Luckily, there are a number of healthy sugar substitutes that are perfect for the keto diet.
Here are a few of our favorites:
1. Stevia
Stevia is a plant-based sweetener that has zero calories and no effect on blood sugar levels. This makes it an ideal sweetener for people with diabetes or those following a keto diet.
2. Monk fruit
Like stevia, monk fruit is also calorie-free and doesn't raise blood sugar levels. It's perfect for sweetening beverages or baking keto-friendly desserts.
3. Erythritol
Erythritol is a sugar alcohol that contains about 60% of the sweetness of regular sugar but with none of the calories. It's also been shown to help lower blood sugar levels, making it a good choice for people with diabetes.
4. Xylitol
Xylitol is another sugar alcohol that contains about 40% of the sweetness of regular sugar. It's often used in sugar-free gum and candy but can also be used to sweeten beverages or baking recipes.
5. Yacon Syrup
Yacon syrup is made from the yacon root and has a taste similar to molasses. It's a good source of prebiotics, which are important for gut health, and contains about half the calories of regular sugar.
These are just a few of the many healthy sugar substitutes that you can use on the keto diet. So if you're looking for ways to cut back on sugar without sacrificing taste, be sure to give these a try.
Paleo vs Keto Diet
If giving up sugar completely on the keto diet isn't for you, the paleo diet offers some wiggle room. Both these diets have a lot in common but there are also some key differences.
The Paleo diet is based on the principle of consuming foods that our ancestors would have eaten during the Paleolithic era. This means meals high in protein and healthy fats from sources like meat, fish, and vegetables.
The keto diet, on the other hand, is a low-carb, high-fat diet that focuses on forcing your body into a state of ketosis. This is done by consuming very few carbs and a moderate amount of protein while eating plenty of healthy fats.
On the paleo diet, you're allowed to have raw honey and eat some fruits and starchy vegetables like sweet potatoes, but on the keto diet, these are limited in order to keep your carb intake low.
The main difference between these two diets is that the paleo diet is more flexible when it comes to carbs while the keto diet requires a stricter carb restriction. So if you're looking for a diet that's easier to follow, the paleo diet might be a better option.
Keto Recipes
If you're following the keto diet and are in need of some recipe inspiration, look no further. We've got plenty of delicious and easy-to-make keto recipes for breakfast, lunch, dinner, and even dessert.
Here are a few of our favorites:
2. Keto Shepherd's Pie
3. Keto Philly Cheesesteak
4. Keto Chicken Parmesan
5. Keto Chocolate Mug Cake
We also have a wide variety of keto air fryer recipes and low-carb crockpot recipes for those who love these kitchen appliances. So no matter what you're in the mood for, we've got you covered.
Working Out on Keto
Just because you're following a keto diet, doesn't mean you can't work out. In fact, working out is a great way to help boost your weight loss and energy levels on this diet.
However, there are a few things you need to keep in mind when working out on keto. First, you may not have the same level of energy as you're used to since you're not eating as many carbs. This is why it's important to start off slow and gradually increase the intensity of your workouts. Consider these keto pre-workout supplements to help.
Another thing to keep in mind is that you need to make sure you're getting enough electrolytes since you'll be losing them through sweat. Be sure to drink plenty of fluids and consume foods rich in electrolytes like bone broth, dark leafy greens, and avocados.
Finally, remember to listen to your body and take breaks when you need them. Don't push yourself too hard and risk injury or burnout.
By following these tips, you can still have an effective workout routine even while following a keto diet.
Start the Keto Diet Today
The keto diet can be tough to follow but with these sugar substitutes and keto recipes, it doesn't have to be. Just make sure to stay within your daily carb limit and you'll be on your way to successful ketosis in no time.
Wondering where to start? This guide to lazy keto meals for beginners is the perfect place.
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