What exactly is a ketogenic diet?

 

The keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.

 

The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.

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Benefits

 

Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.

 

Weight loss

 

Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.

 

When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.

 

It takes the edge off your appetite

 

When your diet isn't heavy on carbs, you'll find that you don't crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.

 

Improved ability to focus

 

When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.

 

You feel more energetic

 

When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.

 

 

It helps you fight diabetes

 

When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts, and reverse Type II diabetes.

 

You get improved levels of good cholesterol

 

HDL cholesterol helps get rid of the body's bad cholesterol reserves. When you're on keto, your body's triglyceride levels fall and your HDL cholesterol levels rise.

 

You get better blood pressure

 

When you're on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.

 

The keto diet can change a person's life. It isn't a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.

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What food should i eat?

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Poultry: Free-range Cornish hen, quail, goose, pheasant,
chicken, duck, and turkey.

Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel,
flounder, catfish, trout, mahi-mahi, halibut, sole, sardines,
salmon, halibut, snapper, and calamari. Always opt for wild
caught fish to avoid toxins present in commercially reared
fish.

Grass-fed Meat: These include beef, venison, goat, and
lamb. Meat from wild animals are also acceptable; however,
avoid sausages and meats that come with sugary sauces and
those covered in breadcrumbs. Choose the chunks of meat
with more fat since they contain less protein and more fat.
Pork: Boston butt, pork chops, ham pork, and loin. When
choosing ham, be on the lookout for added sugar.
Bacon and Sausages: Preferably, you should buy these at
specialty health food stores. If this is not possible, always read
the labels to avoid those which contain fillers such as soy or
sugars.

Canned Tuna and Salmon: Canned tuna and salmon are
okay to consume while you are on the keto diet. However,
avoid seafood rich in fillers, breaded seafood, and fried
seafood.

 

Vegetable Protein Powders: Protein supplements such as
whey protein, hemp protein, pea, and rice are acceptable.
Whole Eggs:

 

This includes chicken eggs, and quail eggs
which you can prepare through any mean desired; fried, soft
or hard boiled, deviled, scrambled, or omelet style.

Shellfish: Oyster, mussels, lobster, shrimp, crab (not
imitation crab that contains additives), clams, scallops, and
squid.

2. Fats and Oils
Because these are your main sources of energy while you are
on this diet, go for the types of fats and oils you enjoy. These
may include:

* Omega 3 fatty acids from fish such as tuna, shellfish, and
salmon
* Fish supplements or krill
* Monounsaturated fats such as egg yolks, avocado, and butter
* Vegetable oils such as olive oil, coconut oil
* Non-hydrogenated beef tallow, ghee, and lard.
* Duck and chicken fat

 

In order to make it easier to stick to this diet, be aware of
which types of fat your body can tolerate. Many people seem
to have zero or very low tolerance of vegetable oils and mayo.
This may be a good thing because most of these oils are rich
in omega 6 fatty acids - the kind that is bad for your body’s
cholesterol levels.

In this case, work with the listed monounsaturated fats to
reduce the inflammatory effect brought about by
polyunsaturated fats. Nevertheless, work to balance both fats
because you cannot survive on monounsaturated fats alone
(You need a lot of fats and oils). Even then, avoid
hydrogenated fats such as margarine to reduce the amount of
trans-fats you eat.

3. Fresh Vegetables
For these foods, opt for organic ones or better yet, grow your
own to avoid all pesticide toxins. Avoid starchy vegetables
(corn, sweet potatoes, potatoes, peas, and winter squash) that
are high in carbs. Instead, opt for moderate intake of sweet
vegetables (squashes, peppers, tomatoes, and carrots).
Vegetables that make it to the list are:

 Celery
 Collard Greens
 Onions (high in sugar; moderate intake)
 Alfalfa Sprouts
 Beet Greens
 Broccoli
 Spinach
 Dandelion Greens
 Bamboo Shoots
 Cabbage
 Brussels sprouts
 Garlic
 Mushrooms
 Shallots
 Kale
 Bok Choy
 Sauerkraut
 Chives
 Celery Root
 Swiss chard
 Cauliflower
 Snow Peas
 Bean Sprouts
 Olives
 Cucumbers
 Salad greens and lettuces: Romaine, Arugula, Fennel, Bok
Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel,
Radicchio, Chicory Water Chestnuts
 Turnips
 Scallions
 Dill Pickles
 Leeks
 Radishes
 Chard
 Asparagus

 

4. Dairy Products
 Mascarpone cheese
 Unsweetened whole milk yogurt (limit intake of this type
of yogurt because it is a little high in carbs)
 All soft and hard cheeses
 Cream cheese
 Full fat sour cream (do not forget to check for additives)
 Full fat cottage cheese
 Heavy whipping cream
In any case, always go for raw milk products and if you do not
have easy access to them, go for the organic ones.

 

5. Beverages
 Bulletproof coffee
 Decaf Tea
 Flavored seltzer water
 Decaf coffee
 Water
 Herbal tea
 Lemon and lime juice (limit intake)
 Clear broth or bouillon

6. Nuts and Seeds
 Nuts: almonds, macadamias, pecans, and walnuts are
the nuts with the lowest level of carbs meaning you can
consume them in small amounts. Other nuts such as
chestnuts, pistachios, and cashews contain a higher
amount of carbs; thus, you should carefully monitor their
intake. Nuts are best soaked for some time before
roasted.
 Nut flours: these are necessary because while you are
on this diet, it does not mean baking no longer fits into
your life. Nut flours such as almond flour will suffice.

7. Sweeteners
Some options include:
 Erythritol
 Splendor-liquid
 Inulin and Chicory root
 Lo Han Guo
 Liquid Stevia
 Xylitol
 Swerve

8. Spices
Here are spices allowed on the keto diet:
 Sea salt
 Peppermint
 Ginger
 Basil
 Chili pepper
 Cloves
 Thyme
 Cilantro or coriander seeds
 Rosemary
 Black pepper
 Cumin seeds
 Oregano
 Turmeric
 Cayenne pepper
 Cinnamon
 Mustard seeds
 Parsley
 Dill
 Sage

As you can see from the above very detailed list, keto diet is
NOT a highly-restrictive dieting lifestyle, it also offers you a
variety of foods to choose from; thus, you should not feel
overwhelmed.
However, there are foods you should avoid to achieve optimal
ketosis as your body makes the switch from using glucose to
synthesizing fats for ketones.

 

What food should i avoid?

 

Avoid all grains, whole meal included (rye, wheat, oats,
barley, corn, millet, rice sorghum and buckwheat). Also, avoid
all products made from grains; these include foods such as
crackers, pasta, pizza, and cookies.
Avoid refined fats and oils like sunflower, canola, grape
seed, corn oil, soybean, and Trans-fats such as margarine.
Avoid milk (only full-fat raw milk is acceptable). For coffee,
replace milk with reasonable amounts of cream.
Avoid tropical fruits such as bananas, pineapples, mango
papaya, etc., and some high carb fruit.
Avoid fruit juice.
Avoid factory-farmed pork and fish.
Avoid all artificial sweeteners containing
Aspartame, Sucralose, Saccharine, etc.
Avoid alcoholic sweet drinks such as beer,
and sweet wine
Avoid Soy products