KETO DIET EXPLAINED

What is the Keto diet?

The ketogenic diet is a high-fat, moderate protein and very low carbohydrate diet. The reduction of carbohydrates puts the body into a metabolic state called Ketosis. Ketosis is when the body starts breaking down stored fat into molecules called Ketone Bodies to use for energy. During ketosis cells will use ketone bodies to generate energy until you start eating carbohydrates again which will help in weight loss.

the delicious diet that fits everybody.

THE KETO DIET BENEFITS 

1. Increases the level of HDL: 

One of the best aspects of

the ketogenic diet is that it increases the level of HDL in the

body, which is the good cholesterol that helps in lowering the

risk of heart diseases.

2. 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.

3. Lowers Blood Pressure: 

High blood pressure is acatastrophe because it might lead to kidney failure, heart diseases, strokes...

With this diet, you can say goodbye to all those worries and

live a healthy life away from all those malignant diseases that

threaten your life.

4. Gum Disease:

Gum disease is one of the worst and most painful diseases

which is commonly caused by the consumption of too much

sugar. When you eliminate sugar from your daily meals, you

can avoid gum diseases and toothaches.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:

1. Proteins 

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.

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.

CONTINUE ...

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