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Introduction
The Ketogenic Diet (or Keto Diet) is a low-carb, high
fat diet that offers many health benefits. This diet is
about consuming a lot of protein and fats but fewer
carbs, makes body to send fats that we consume to
the liver, which the later transform it into energy to
keep the body strong and active for a long time
without feeling tired quickly.
Keto diet helps people in many different ways, losing
the weight or increasing their mental and physical
energy or even to control several other health issue
like epilepsy, diabetes, and even cancer.
If you are looking for a diet that will help you lose
weight in a very short term, the ketogenic diet is the
perfect diet for you because it not only helps you
achieve great lean body; but also provides immense
health benefits.
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The Benefits of Ketogenic Diet
So far, there are a lot of great benefits of the keto
diet, but no negative effects have appeared yet at
all; which makes it the delicious diet that fits
everybody. Here are other health benefits of keto
diet:
Increase the level of HDL One of the best
aspects of the ketogenic diet is that it increases the
level of HDL in thebody, which is the good
cholesterol that helps in lowering the risk of heart
diseases.
Helps in Alleviating Diabetes Type 2 By
removing carbs from your daily meals, you say
goodbye to sugar and insulin because your body
already has what it needs, and you won’t have to be
worried about what you eat.
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Weight Loss Due To Reduction In Carbs The
body goes into a stage called ketosis, when there is
not enough intake of carbs. During ketosis, the
body becomes very efficient at burning fat and
using it instead of glucose for energy. This fat
burning makes the ketogenic diet a popular choice
for people looking to lose weight.
Diet Boosts Energy Levels When you start a
low-carb diet, your body must adapt to burning
more fat for fuel, instead of carbs. When you get
into ketosis, a large part of the brain starts burning
ketones instead of glucose.Also When you cut out
those refined carbs and instead eat foods higher in
fat, that fatigue goes away. Your blood sugar levels
become more stabilized throughout the day.
While on the keto diet, most of your diet will
consist of foods high in fats coupled with a
measured intake of proteins and low carbohydrate
intake. Some of the food categories allowed in this
diet include:
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1. Proteins
Poultry Fish and Seafood
Goose
Moose
Quail
Duck
Turkey
Pheasant
Chicken
Whole Eggs
Soft or hard boild
Fried
Deviled
Scrambled
Omelet style
Scrod
Anchovies
Trout
Snapper
Calamari
Salmon
Halibut
Flounder
Catfish
Mahi-mahi
Tuna
Cod
Sole
Sardines
Pork
Boston butt
Pork chops
ham pork
loin
When choosing ham, be on
the lookout for added sugar.
Bacon & Sausages
Preferably, you should
buy these at specially
health foods stores.
If this is not possible,
always read the labels
to avoid those which
contain fillers such as
soy or sugars
Shell�ish
Oysters
Mussels
Lobster
Shrimp
Crab
Scallops
Squid
Clams
Not imitation crab that
contains additives
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2-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:
Brocoli
Collard Greens
Onions (high in sugar; moderate in take)
Celery
Alfalfa Sprouts
Beet Greens
Spinach
Cabbage
Dandelion Greens
Bamboo Shoots
Brussels sprouts
Garlic
Mushrooms
Kale
Shallots
Swiss chard
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Cauliflower
Snow Peas
Been Sprouts
Olives
Cucumber
Salad greens and lettuces
Romaine
Turnip
Scallion
Dill Pickels
Leeks
Asparagus
Chard
Radishes
Arugula Fennel Bok Choy
Boston lettuce Endive Mache
Escarole Sorrel Radicchio
Chicory Water Chestnuts
Bok Choy
Chives
Celery Root
Sauerkraut
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3- 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.
In this case, work with the listed monounsaturated fats to reduce the inflammatory effect brought about bypolyunsaturated fats. Nevertheless, work to balance bothfats because you cannot survive on mono unsaturated fats alone ( you need a lot of fats and oils ). Even thenavoid hydrogenated fats such as margarine to reduce the amount of trans-fat you eat.
Duck and chicken fat
In order to make it easier to stick to this diet, be aware ofwhich 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.
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4- Dairy Products
Unsweetened whole milk yogurt (limit intake of this type of yogurt because it is a little high in carbs)
Mascarpone cheese
Full fat sour cream (do not forget to check for additives)
All soft and hard cheeses
Cream cheese
Full fat cottage cheese
In any case, always go for raw milk products and if you do not have easy access to them, go for the organic ones.
Heavy whipping cream
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5- Beverages
Herbal tea
Decaf tea
Flavored seltzer water
Water
Bulletproof coffee
Lemon and lime juice (limited intake)
Clear broth or bouillon
6- Nuts and Seeds
Nuts
Almonds
Walnut
Pecans
Macadamias
Walnuts are the nuts with the
lowest level of carbs meaning you can
consume them in small amounts.
Nut Flours
These are necessary
because while you areon this diet, it does not
mean baking no longer fits
into your life. Nut flours
such as almond flour will
suffice
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
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7- Sweeteners
Erythritol
Splendor-liquid
Inulin and Chicory root
Lo Han Guo
Liquid Stevia
Xylitol
Swerve
8- Spices
Some options include:
Here are spices allowed on the keto diet:
Cilantro or coriander seeds
Peppermint
Ginger
Basil
Black pepper
Cloves
Thyme
Chili pepper
Rosemary
Cilantro or coriander seeds
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Turmeric
Oregano
Cumin seeds
Cayenne pepper
Cinnamon
Mustard seeds
Dill
Parsley
Sage
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.
As you can see from the above very detailed list, keto diet isNOT a highly-restrictive dieting lifestyle, it also offers you avariety of foods to choose from; thus, you should not feeloverwhelmed.
We will point out the foods you should avoid in while keto diet.
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Foods to Avoid
If you are stick to the food listed on the previous page, you don’t need to worry about not getting into ketosis. On the same note, as you increase the intake of those foods, you should also, be on
the lookout for the following foods that may hinder ketosis:
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.
Refined Fats and Oils
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.
Milk
(only full-fat raw milk is acceptable). For coffee, replace milk with reasonable amounts of cream.
MILK
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Tripical Fruit
Now you know that what to eat and avoid, is there a way
to get into ketosis fast ? The answer is Yes.
Below are some tips:
Apples
Bananas
Pineapples
Orange
Mangoes
Papaya
Grapes
Avoid fruit juices.
Avoid factory-farmed pork and fish.
Avoid all artificial sweeteners
Avoid alcoholic sweet drinks such as beer andsweet wine
Avoid soy products
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Normally it takes 48 to 72 hours to get into ketosis. For that you
need to adopt keto diet perfectly. Below are some tips that
should help you. Just do that and get your body into ketosis
faster:
HOW TO GET INTO “KETOSIS” FAST
1 Avoid Sugar
Keep in mind that more sugar is equal to more carbs and also
they both turn into glucose. So try to avoid sugar
2 Stick to Your Diet
Treating yourself strategically will help you enjoy cheat
foods and sticking to your diet for long term, but one thing
to keep in mind that exercise is must when consuming extra
calories.
3 Get Rid from Carbs
To get into ketosis faster, eat less than 20g of carbs a day.
4 Drink More Water
Always keep yourself hydrated. When you think you have
had enough water , Drink more and more. Drink water,
about 90 to 110 ounces per day. Drink more to lose more.
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5 Keep it Simple
Invest in your food scale , as it will help you to determine
how much of a portion is required by you to intake.
6 Make Things Happen
Finding people doing the same process will help you to
keep on the journey that you are on at the very moment and
also you will get great support. Join the support group on
facebook related with keto i.e Keto for beginners women
only, keto for beginners
7 Do Not Panic
Do not panic. Be aware of the keto flu coming your way.The dizziness, the irritability, and fatigue you will be feelingon the first three days may have you experiencing moodswings; but don’t give in just yet. Reward yourself with
baconand delicious keto friendly foods as you crave for carbs andsugars. The craving will disappear as long as you’re full.
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9 Meal Plan
Meal-planning is an essential part of the ketogenic diet
because you need to get in a certain amount of protein, fat,
and carbs per day. A keto calculator can help you factor how
many grams of each you need per meal, and then you need
to plan the meals that fit that. This takes time and effort, and
most people find life is simpler if they do it all on the
weekend or whenever they have a chunk of free time. You
should plan at least three-four days ahead. Some people
plan a full week or longer, and even prepare lots of meals in
advance and stick them in the freezer for later. That lets
them spend much less time calculating and cooking all the
time.
8 Remember
This is not a high protein diet. The keto diet is high fat, low carb, and moderate protein diet.
!
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Common Keto Diet MistakesNobody is perfect, and no diet is perfect. As you adopt this diet for
good health and weight loss, you are bound to make several
mistakes; this is normal. The best way to avoid, or minimize the
effects of mistakes is by learning and preparing for common
mistakes. Below is a list of common keto diet mistakes dieters
make:
Eating Too Many Carbs
There is no exact definition of what ‘low carb’ means. Some
would say it is simply anything under 100 to 150 grams a day
simply because they get amazing results with this range.
However, this may be excessive if your aim is to have plenty
of ketones in your bloodstream. Most keto dieters go for
under 50-grams of carbs per day to get into optimal ketosis.
Anything beyond that is termed as excessive.
Eating Too Much Protein
The keto diet is all about protein moderation. Avoid eating
too much protein as your body will convert it into glucose.
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Eating Too Many Carbs
You must care about and must keep the difference in foods
you should eat and foods you shouldn’t eat which are
mentioned above. As you adopt a keto diet, you need
patience: patience to get into ketosis and patience to adapt
to ketosis. Understand that previously, your body’s main
source of energy was carbs; now, it has to adapt to a new
source of energy, fats. The body requires time to do this;
therefore, be patient.
Obsessing Over The Scale
The number on your weigh scale should not determine your
keto diet success. Let this be the least of your worries. Just
live life and enjoy your diet. Weight loss will happen; do
yourself a favor and keep away from that scale.
Not Eating Enough Fats
The unrestricted consumption of fats may seem excessive.
However, the keto diet is a high-fat diet. Just trust keto and
enjoy the fat. However, you should eat the right kind of fats,
preferably monounsaturated and saturated fats.
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Eating Processed Keto’ Foods
When you are on a keto diet, always think about it this way:
the intention is to eat natural ingredients and not foods that
come in wrappers such as Atkins bars and Quest bars.
Although you can occasionally eat these, the idea is for a
large portion of your diet (we are talking about 70-80% of
your entire diet) to consist of natural ingredients.
Being After A Quick Fix
If this is your aim, do not start the diet. The Keto diet is more
of a lifestyle change than a short-term diet plan. Dropping a
few pounds and then going back to your normal bad eating
habits will be a waste of time.
Indecisiveness
Half-heartedly adopting the keto diet could be the worst
thing you could do to yourself because you are just wasting
time. If you are not all in, you will not survive through the
temporary effects that come with adopting the diet. Decide
on what you want and think of everything you will gain by
going keto to keep you motivated.
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