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   2021-02-24       4        Health
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Title : Cracking The Keto Diet Meal Plan Secret
Description :

The keto diet meal plan is one of the most popular diets today. Many of us follow the keto diet to lose weight and improve our physique effectively. Others use keto diets to treat illnesses, especially treat and reverse type 2 diabetes.

However, if you are a newbie and are starting out on a keto diet meal plan, you need to have a complete understanding of it. Is the keto diet suitable for everyone? Where should you start with the keto diet and how does it work? How will the keto diet help your body? To help you answer the above questions and understand “everything” about the keto diet, why don’t we all explore all through the following article.

What is a keto diet meal plan?

Firstly, what is keto? Keto stands for “Keep Eating The Fat Off”. Keep eating fat? So, isn’t the keto diet a high-fat diet?

The keto diet has many similarities with the low-carb diet. That is the reduction of the amount of carbohydrates (carb) to the minimum (about 5% carbohydrates of the total food consumed). This carb reduction is compensated by a higher fat consumption. And do not worry too much that fat is the culprit causing being overweight! What is the truth? Keep reading to explore the principle of this keto diet meal plan.

The principle of the keto diet meal plan

When we participate in the keto diet, we need to reduce the amount of carbohydrates from food to the lowest level, which will cause our body to burn off the stored glucose. Then, it will need more energy to keep functioning, it will be forced to burn it from your fat.

Let me explain more clearly for you to understand:

Everything in the universe needs the energy to work, and we humans are no exception. Energy is supplied by our bodies through eating. And our typical meal is 50% carbohydrates, 20% fat and 30% protein. carbohydrates have always been the most favorite energy source of our body! And the carbohydrates that enter our body will form glucose as the body’s energy source. However, if you are inactive, the excess glucose will be circulated to the liver that is called glycogen. The adult liver only stores glycogen from 100 to 120 grams. So glucose that is not stored will turn into fat in the form of excess fat. And that is the cause of obesity.

Through this, I also want to emphasize that don’t mistakenly think that fat is the cause of weight gain!

So what about the keto diet meal plan? On the ketogenic diet, you only need to eat 1/10 of the normal carb, which is 5% carbohydrates, and 25% protein and 70% fat. Are you surprised that the amount of fat increased so much?

And all have their own reason:

Even if you sit idle all day, read stories or watch movies, with 5% carbohydrates, the amount of glucose for energy is not enough for you! You need to remember that humans are the most horrible energy expenditure machine, even when you think, you eat or your metabolism is going on, it ‘consumes’ energy.

So when you eat fewer carbohydrates, that means less glucose in the body. If the energy runs out, the body forces the liver to make fat-based ketones. These ketones are an alternative fuel source for glucose in our bodies! And fat is continuously burned 24/7 to energize our bodies, and at the same time give us a feeling of fullness, limiting our eating and drinking compared to carbohydrates.

Thus, with 70% fat replacing normal carbohydrates, we not only keep the body feeling full for longer, but the continuous fat burning will help us stay energized and weight loss also becomes better and more effective.

Keto diet meal plan — Types of food you SHOULD EAT

In the keto diet, the ketogenic diet foods you should eat to be effective are:

  • Meat: Choose organic meats, such as grass-fed beef. Usually, unprocessed meat is low in carbohydrates and suitable for a keto diet meal plan. But you need to keep in mind, keto is a high-fat, not high-protein diet. Therefore, you don’t need to consume too much meat. The excess protein turns them into glucose and makes ketosis more difficult!
  • Fish and Seafood: All fish and seafood are suitable for the keto diet meal plan. Specifically, you can choose fatty fish like salmon for your ketogenic diet meal!
  • Eggs: Boiled eggs, fried eggs, omelettes,… all egg dishes are considered excellent for keto diets.
  • Natural fats: Calories in the keto diet come from fat, so choose healthy fats and oils such as olive oil, coconut oil, avocado oil,…
  • Vegetables: Choose low-carb vegetables, which are mostly green vegetables, tomatoes, cucumbers and cauliflower…
  • Cheese: Choose unprocessed cheese.
  • Nuts: such as almonds, walnuts, flax seeds, chia seeds,…. especially cashew…

For inspiration, you can check out our Deliciously Easy Keto Recipes to know how to make a good keto meal plan.

Keto diet meal plan — Types of food you SHOULD AVOID

Besides the foods you should add to the keto diet meal plan, there are also foods that we should avoid when we are getting acquainted with the keto. So, please follow a list of these foods to avoid right away!

As defined, the keto diet is the choice of fat instead of carbohydrates. So, what you need to avoid in keto diets are foods high in carbohydrates, sugars and starches. For example, when it comes to the keto diet, you should choose for yourself 5% of the energy comes from carbohydrates, 15–25% comes from protein and 75% comes from fat.

Thus, the foods you need to get off the list according to your keto diet meal plan are:

  • Foods with sugar: such as soda water, fruit juice, smoothies, cakes, candy and ice cream, …
  • Grains or starches: they often contain a lot of carbohydrates such as wheat, rice, pasta and grains, …
  • Fruit: most fruits will have to say “goodbye” from this keto diet meal plan, however, there are a few exceptions such as berries: strawberries, blueberries,… and avocados.
  • Beans of all kinds: such as lentils, red beans, green beans, peas, …
  • Vegetables: potatoes, sweet potatoes, carrots, parsley, …
  • Unhealthy fats: processed vegetable oils, mayonnaise.
  • Alcohol: Alcohol is never considered a healthy food. Due to the high sugar content of alcohol, it may have impacts on your ketosis.

What do you understand about ketosis?

What is ketosis?

I have mentioned ketosis previously, but for an in-depth understand read what ketosis is?

Ketosis is simply a very normal metabolic process that brings many benefits to your bodies. During ketosis, our bodies convert fats into compounds called ketones and begin to use them as the primary source of energy instead of glucose.

With the keto diet meal plan, we promote ketosis for rapid weight loss and appetite suppression. In addition, ketosis is of great benefit to patients with type 2 diabetes and neurological disorders.

However, to achieve perfect ketosis, we don’t simply cut carbohydrates. You need to have a specific plan for this as well. Now, let’s discover together quick ways to reach ketosis!

The most effective way to help you achieve ketosis in the keto diet

Here are tips that can be seen as ways to help you easily achieve ketosis in your body without the need for supplements:

  • Reduce the amount of carbs below 20gr.
  • Maintain a moderate amount of protein: About 1.5 grams / 1 kilograms of body weight for 1 day. For example, you weigh 70 kilograms, which means you need 100 gram of protein in 1 day.
  • Try intermittent fasting: for 10–12 hours without food can help you get into ketosis quickly. (For example, you have breakfast at 7 a.m, and fast lunch, just drink water, then have dinner at 5:30 p.m)
  • Don’t be afraid to eat fat: following the keto diet means that you should not be afraid of fat. Choose healthy fats for your body
  • Cook with coconut oil: Coconut oil contains fatty acids, it can help increase the production of ketones and help protect brain health.
  • Exercise (if possible): when you’re in the process of transitioning to ketosis, you don’t have enough energy to do vigorous physical activity. However, if you can take a walk is also a way to help you reach ketosis fast!
  • Take enough sleep: On average, we need about 7 hours of sleep a night and manage stress. Lack of sleep increases stress hormones, while also raising blood sugar. So it will slow down your ketosis.

Those are the ways to help you get effective ketosis. And with ketosis, you don’t need expensive supplements like exogenous keto or MCT oil … Supplements usually won’t help you with weight loss or reverse illness. So, just apply all of the above in the most natural way!

Tips and tutorials with standard keto menu for newbies

Getting started with the keto is not hard, but you also need to prepare yourself with some basic skills and knowledge. And for the most part, we’ve been avoiding fat for many years now, so how can you be prepared to consume more fat according to keto diet standards?

Thus, to help you get started with your keto meal plan, let’s discover the following tips and guidelines below:

You can skip breakfast or start with a light one

We often hear that: breakfast is the most important meal of the day. However, when studies published in The American Journal of Clinical Nutrition 2009 have said that it is not true if you are following this keto diet.

We wake up and don’t feel hungry, we can willingly skip our breakfast or just start the day with a light cup of coffee. And that does not affect your effective way of losing weight. Reducing hunger is common with keto diets, so don’t worry if you want to skip any of your meals!

However, when you get hungry when you wake up for a short while, you can enjoy your breakfast on a tasty, full, and quick keto diet. You can try breakfast with 2 fried eggs with butter and 2 delicious slices of meat.

Variety of meals throughout the day with healthy fats

Wondering what you should eat tonight with your keto weight loss menu?

You can have simple meals of the day with meat, fish or chicken with a salad, or a salad with butter, cheese or a sprinkle of attractive olive oil…. To enrich your keto diet, you can refer to the Keto Video Recipes Options!

How to eat more fat?

Well, this is a big deal, isn’t it, everyone. Because for many decades, we have always believed that fat is the culprit causing weight gain. And then we are afraid of fat, limiting and avoiding fat in our diet.

However, now we can have knowledge of a variety of fats, including good fats and bad fats! So choose the good fats (monounsaturated and polyunsaturated fats) to help with our health!

And the main advice for you is to determine how much fat your body needs in a day and use healthy fats like olive oil and avocado with your meals. Besides, if you constantly feel hungry when starting with the keto diet, eat more fat!

Eat low-carb bread from almond flour

This is a food that most people on the keto diet should avoid. But don’t worry, there are so many low-carb breads you can use. Usually, these low-carb bread are made with almond flour.

You can go to parties and still follow the perfect keto diet

When you started with the keto diet, you avoided all the fun, didn’t you go to parties?

God, you should enjoy yourself at parties! And in order for enjoying and keto diet stick together, avoid starchy foods (such as plain bread, rice, pasta,…). Ask for natural fats like butter and olives.

=>If you need some tips to help you avoid gaining weight during the holiday season, read this useful article: 5 Tips to avoid weight gain over the holidays

Say goodbye to processed foods and don’t believe in “low-carbs” ads

You should not be fooled by misleading advertisements, especially with products labelled “LOW-CARBS”.

Remember that an effective keto diet meal plan for weight loss doesn’t include refined and industrially processed foods. And low-carbs products like chocolate, candy, pasta and bread are usually high in carbohydrates!

So those are the tips and advice for you when starting with the keto diet. But does the keto diet have any side effects?

Keto diet meal plan and frequently questions

After a long article introducing essential information about the keto diet meal plan for you. And now I’m going to give you some very reliable keto dietary information!

Discover more

You can learn more about keto and ketosis in the article What is ketosis — is it beneficial or not? (The article will explain in more detail ketosis and its benefits and drawbacks. To apply the keto diet meal plan, you can not miss this information).

Besides, you can discover the benefits of keto to our health in the article A Detailed Guide To The Benefits of Keto Diet.

Let’s discover questions and answers with the keto diet!

Here, let’s go to some of the most frequently asked questions when you started or did the keto diet meal plan!

How many kilograms will I lose when I apply the keto diet meal plan?

This result is not the same among others. But for the most, everyone will lose about 1–2 kilograms their first week when starting with the keto diet! This is mainly the weight of water. And after that, our bodies lose 0.5kg of excess fat per week. However, some people will lose more, mostly in young men. And some will be slower in those women over 40 years old.

And to lose weight quickly and effectively, you can put your body into the state of ketosis that we have learned above!

How can I track my carbohydrates?

If you use a sample recipe for the keto diet, you’ll need less than 20 grams of carbs per day and no need to track your carbohydrates. But when you plan your keto meal yourself, you need visualization and keto instructions to be able to estimate how much carbohydrates you need each day.

And if you want to calculate the exact amount of your carbohydrates, there are many apps that can help you, just choose the most suitable app for you! Or you can refer to many sources to personalize your keto diet meal plan.

What to do after reaching health and weight goals while following the keto diet meal plan?

When you eat a keto diet, when you’ve reached a normal body weight, your weight loss will slow down. And you can continue to follow the keto diet to maintain your health and weight results! However, at this point, you can add a little more carbohydrates to your body. The amount of carbohydrates is divided into 3 keto diet groups that I mentioned in this article.

However, you should note that, if you return to your old eating habits, your weight and health will gradually return to as before. This is completely understandable, it’s like we exercise. You need to practice regularly and persistently to benefit your health and weight more perfectly.

The bottom line

After a long article on the keto diet meal plan, I hope you can better understand what a keto diet is and tips for the keto diet. You can also have awareness on the foods you should eat and should avoid when following the keto diet! Starting now, try to experience your body with this keto diet meal plan. Let’s do it!

Post Date : 03/15/2021
Title : What is ketosis – is it beneficial or not?
Description :

 

Are you diet conscious? Looking to follow the ketogenic diet to lose weight?  

For the ketogenic diet, a complete understanding of ketosis is highly important.   

Ketosis is a natural state of the production of ketone bodies from fats. You can start ketosis by consuming high fat keto diet. 

In the long term keto diet causes the loss of appetite, which results in rapid weight loss. Moreover, the glycogen reserves in the body also contribute to the lower calorie intake. 

Besides weight loss, ketosis may offer many health benefits such as heart health, brain health etc.

What does ketosis mean? 

 


 

 

Ketosis is a state that happens due to the high level of ketones in the blood. This occurs when the fat burns to provide energy, and the body doesn't have enough glucose. Glucose is the major source of energy for the body cells. 

Ketosis is a word that has close relation with low carbs or ketogenic diets. Ketosis also commonly occurs during infancy, pregnancy, starvation and fasting. 

To begin the process of ketosis, you must have to ensure the intake of lesser than 50g of carbs each day or sometimes fewer than 20g daily. However, the exact carbs intake varies from person to person.  

To adhere to the keto diet, you must omit some of the food items from your dietary habits, like; sugary fizzy drinks, wheat grains, and sweet candies. 

You should also stop the intake of starchy foods (e.g., potatoes), legumes, and fruits. 

When consuming a very low carbs diet, insulin level decreases and fatty acids extracted from the stores of fats are used as body fuel. 

However, the fatty acids, when reach the liver, get oxidized and converted into ketones. These ketone bodies serve as an alternate energy reserve. 

Ketones are much smaller than fatty acids that they can cross the BBB (Blood Brain Barrier) and fulfill the brain's high energy demands.

Do the ketones provide energy to the brain?

 


 

 

 

 

 

 

 

 

 

 

There is a misguided belief for a long time that carbs are highly important for brain functioning. The steady supply of glucose is considered to be an important fuel for the brain. 

But a significant portion of the brain uses plenty of ketones to supply a good amount of energy, for instance, during fasting or when you take limited carbs.

When you starve for almost 3 days, the ketones will provide 25% energy to the brain. However, for the longest time of fasting, the level will increase to almost 60%.  

Additionally, to fulfill the increased demand for energy of the brain, the proteins and other molecules break down into glucose for the process of ketosis. 

This mechanism is known as gluconeogenesis.

Fortunately, both gluconeogenesis and ketosis can sharpen the brain by providing essential energy.
Here is more information about the keto diet. 

To get the educational video on ketosis, click here

Also you can get the in depth information on keto diet on this article: a comprehensive guide on the ketogenic diet for beginners.

Ketosis is not similar to ketoacidosis.

 


 

 

People usually misunderstood the terms ketosis and ketoacidosis.  

As ketosis is a natural process of metabolism in the body, ketoacidosis is a serious medical condition that may lead to coma or death if not treated.  

In ketoacidosis, the level of glucose and ketones rises to an extremely high level. Due to this, the acidity builds up in the blood, which is highly fetal.  

If you have type 1 diabetes and it's uncontrolled, ketoacidosis is more likely to develop. People with type 2 diabetes may also have this condition, but this is rare.  

Moreover, ketoacidosis may also happen due to severe alcohol abuse.   

Ketogenic diet and epilepsy

Epilepsy is a mental ailment characterized by recurrent episodes of seizures. It's a very prevalent brain disease, affecting almost millions of people around the world. 

Most people prefer anti-epileptic drugs to deal with their seizers. However, despite the use of medications, almost 30 percent of people still experience seizures.  

In the 1920s, the keto diet was the most effective cure for seizure management in individuals who don't show a positive response to antiepileptic drug treatment.  

In most epileptic children, the keto diet has shown a significant reduction in the symptoms of epilepsy, and in some cases, the complete remission of the disease has been observed.

Ketosis and weight loss

 


 

 

 

 

 

 

 

 

 

 

Many people following the keto diet show a huge reduction in weight.  

Many studies suggest that unlike low-fat diets, ketogenic diets are more effective for fat burn. One research showed that the keto diet people lose weight 2.2 times more rapidly than those following calories restricted diet.  

What's more, people feel full and suppression of appetite, which is due to ketosis. Due to this, calorie counting is not necessary for the ketogenic diet. 

Furthermore, it's a known fact that following the keto diet for the long term is important for success. For some people, the adherence might be easy, while others may find it challenging.
 

According to some studies, the keto diet is not much sustainable way for weight loss. It might also not help people with a certain metabolic disorder. 

 For weight loss, get the customized keto diet plans from here

Benefits of ketosis  

 

 

 

 

 

 

 

 

 

 

 

 

Some scientists also recommend ketogenic diets due to their tremendous health benefits. However, indeed, all experts don't agree.

Cardiovascular disorders: According to some studies, cutting carbs from the diet to start ketosis is beneficial for heart health. It improves the risk factors like blood triglyceride and cholesterol levels. Despite the positive impacts on the heart, the people on the keto diet omit healthy heart foods like legumes, pulses and whole grains.   

Diabetes mellitus: The ketogenic diet may also lower the risk of diabetes by improving insulin sensitivity and losing fat.

=>If you have diabetes and curious to know about the impact of ketones on diabetes, check it out here 

Parkinson's disease: The individuals having Parkinson's disease may overcome their symptoms within 28 days.

More details on keto diet benefits are here. Click here to read.

Is there any side effect of ketosis?

Although a ketogenic diet can have health and weight loss benefits, it also has some negative effects. Some side effects like fatigue, headache, bad breath, high cholesterol levels and constipation are short-term and die out after some days or weeks of the diet's beginning.

Another disadvantage of keto-diet is that there is a chance of kidney stones generation.
Because of a ketogenic diet or low carbs, ketoacidosis is developed in many women breastfeeding their children. 

Diabetic patients, having medications for lowering blood sugar, must consult their physician before starting the keto diet, as ketosis can lower the drug's needs.

In ketogenic diets, there is a small amount of fiber. Therefore, it is a good practice to take a lot of low carb and high fiber vegetables.

Let's have a look at some of the valuable tips that will keep you fit and healthy while you are on the keto diet:

• Take enough fluids, especially water.
• Before starting the keto diet, always consult your doctor and accept their recommendations.
• While you are on the keto diet, make sure to check the working of your kidneys.
• If any of the side effects appear, immediately ask for help from your physician.
• Some people can take advantage of the keto diet, but before changing your diet to a low carbs diet, it's necessary to talk to your doctor about whether it will suit you or not.

Conclusions:

A natural metabolic condition obtained through the keto diet is called ketosis. It can have various advantages related to health like: 

 • Lowering blood sugar levels
• Weight reduction
• Decreased seizures in children with epilepsy 

However, adhering to a strict diet to treat ketosis can be complicated, and of course, there are some side effects. Also, all researchers don't recommend the keto diet for weight loss. It does not work well for all people, but yes! It is beneficial for some.  

You can get other info about the keto diet on a comprehensive guide on the ketogenic diet for beginners

For more details, have a look at this video on ketosis.

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Post Date : 02/22/2021
Title : A Comprehensive Guide To The Ketogenic Diet For Beginners
Description :

 

Have you tried different fad diets? Do you often starve yourself but every time end back to the same square? Well, if so, then you must give a try to the keto diet. It’s simply an amazing low-carb diet that will strip the fat rapidly. 

If you have diabetes and want to lose weight, the keto diet is worth trying. Alongside it also helps you improve your health and battle against serious diseases such as cancer, Alzheimer’s and epilepsy.  
 

Let’s go straight to the comprehensive guide to the ketogenic diet.

What is the keto diet? 

 


 

 

 

The keto is a low carb diet that is much similar to the Atkins diet. It supports the idea of getting more calories from fats instead of carbohydrates. This reduced intake of carbs enters the body in a metabolic condition known as ketosis. 

As a result of ketosis, the body rapidly melts fat reserves for fueling. When it enters the liver, it converts the fatty acids into ketones, which cross the blood-brain barrier and provide a significant amount of energy to the brain.  

The ketogenic diet is also involved in lowering blood glucose and insulin levels, which provides tremendous health benefits.

What are the types of keto diets?

Here are the few important types of ketogenic diet;  

1. Standard ketogenic diet: This type of diet focus on the consumption of the diet containing high fat (70%), moderate protein (20%) and very low carbs (10%) content.  

2. Cyclical ketogenic diet: This is a diet that includes portions of high carbs. You can follow the ketogenic diet for five days and high carbs diet for two days in a week. 

3. Targeted ketogenic diet: This diets benefits you with the high carbs intake around the exercises or workouts. 

4. High protein ketogenic diet: This diet is much like the standard ketogenic diet but involves more proteins. 

The recommended ratio is

  • 5% carbs
  • 35% proteins
  • 60% fats

However, greater researches are conducted on high protein ketogenic diets. Although targeted and cyclical are more sophisticated methods but are suitable for athletes and bodybuilders.

What does ketosis mean?

 


 

 

Ketosis is a metabolic state in which fat melts to provide most of the energy for the body. 

This happens when you have limited glucose access, which is mostly the preferred source of fuel for the body.  

To start ketosis, one must have to strictly follow a ketogenic diet. 

Generally, this needs 20 to 50 g of carbs per day and adds more fat-rich foods, including meat, fish, nuts, eggs and essential oils. 

Another important thing for ketosis to begin is the moderate intake of proteins. 

However, if consumed in a larger amount, the proteins break down into glucose and disrupt the switching of your body to ketosis. 

Nowadays, the frequently used method of weight loss is intermittent fasting.  

This method also aids you to enter into ketosis. Intermittent fasting is of different types, but the most preferred way is to limit the food consumption for 8 hours and practice the fast for 16 hours. 

To determine whether your body started ketosis or not, blood, breathe, and urine tests are highly preferred. 

Some of the symptoms that show the formation of ketone (ketosis) in your body are as follows

  • Frequent urination
  • Loss of appetite
  • Dry mouth
  • Increased thirst

Ketosis is safe for many people. But still, if you want to know more about it, you can find detailed info about ketosis on this article. What is ketosis – is it beneficial or not.

Is the keto diet effective for weight loss? 

 


 

 

A ketogenic diet is the most suitable method to drop a large amount of weight in a limited time. Several types of research suggest that the keto diet is a low carbs diet that reduces the risk of developing different diseases.

Is it promising? Yes, of course, you can eventually lose a significant amount of weight without tracking your calorie intake. It also results in a decrease in the diastolic blood pressure and cholesterol (bad) levels. 

For more details on the keto diet for weight loss, read this article.

Is the keto diet beneficial for diabetics and pre-diabetics?

Diabetes is an ailment that occurs due to impaired insulin function, elevated blood glucose level, and metabolic changes.  

The keto diet may eliminate excess fat, which has a close association with pre-diabetes, type 2 diabetes, and different metabolic syndromes.  

According to a study, the ketogenic diet can enhance insulin sensitivity by almost 75%.  

Another study reveals that the keto diet significantly loses weight and helps manage the blood sugar level, which ultimately lowers hyperglycemic medications intake.  

For more information, about managing your diabetes with keto diet read the following article: 

==> Diabetes and Ketones – Symptoms, Testing and Treatment.  

Other health benefits of the ketogenic diet 

 


 

 

The keto diet has been linked with various mental health benefits like epilepsy. Beyond the weight loss, the keto diet may also help you with various incredible health benefits.  

Heart health:

Keto can help lower the risk factors such as increased HDL cholesterol, improvement in blood pressure and lower blood glucose level.  

Cancer:

The anti-tumor effects of the ketogenic diet have also been revealed recently.  

Alzheimer’s disease:

The keto diet may also improve cognitive functions and slow down Alzheimer’s disease progression.  

Epilepsy:

According to research, the ketogenic diet can reduce the episodes of seizures in epileptic patients.  

Parkinson’s disease:

Although more research is required, a study suggests that the diet stimulates the breakdown of proteins and manages Parkinson’s disease.  

Polycystic ovary syndrome:

The keto diet can also lower insulin levels, which play a significant role in controlling polycystic ovary syndrome.  

Traumatic Brain injuries:

According to the studies, the diet could also lower the outcomes of severe brain injuries.  

But Remember that the researches in most of these areas are still insufficient.   

What kind of foods should you avoid?

Foods rich in carbs are prohibited during the keto diet.  

 Such food intake should be reduced;   

Sugar-rich foods: fruit juices, ice creams, smoothies, cakes etc.
Starchy foods: rice, cereal and wheat-based products.
Fruit: all types of fruits and only a small portion of strawberries or cheery is allowed.
Legumes: kidney beans, peas, lentils, chickpeas etc.  
Tubers: potatoes, carrots, sweet potatoes etc.
Low-fat foods: mayonnaise and salad dressings.
Sauces and condiments: ketchup, barbecue sauce, honey mustard etc.
Unhealthy fats from processed vegetable oils
Alcohol and diet free foods products like syrups, sweeteners, sugar-free desserts, puddings etc.

What type of food must you eat?

Here is the must-have list of foods for the ketogenic diet:

Meat: beef, mutton, chicken, turkey, ham etc.
Fish containing fats: trout, tuna, salmon and mackerel
Eggs: Whole eggs or pasteurized eggs
Cheese and butter: unprocessed cheese and heavy cream
Healthy oils:  Coconut oil and extra virgin olive oil.
Nuts: peanuts, almonds, flaxseeds, walnuts etc.  

It’s perfect for consuming all of these foods; however, for tons of recipes, check out our keto recipe eBook or video keto recipes.   

Tips and tricks for the keto diet 

 


 

 

Although, initially, the keto diet might seem tough. It may seem difficult to keep up with the specific diet plan, but here are some tips and tricks that may help you. 

The key to a useful keto diet is thoroughly reading the fats, carbs, and proteins in the food labels. This exercise will help you to pick your favorite fat-rich foods. 

Eating in restaurants offering keto-friendly meal options can help you to stick to your diet.
Different food blogs, magazines, and cookbooks are widely available that share keto-friendly recipes and customized meals. 

==> To get your custom menu, click here

Prefer healthy frozen keto foods when you don’t have much time. 

When you go out to a social gathering or visit your friend’s place, you can also take your home-cooked keto meal.  

Tips for eating out

  • Most restaurants prepare keto-friendly meals. They offer different types of fatty fish and red meat.  
  • Egg-based dishes like omelet and bacon are also good options.  
  • Another great choice is bun-less burgers. You can replace the French fries with boiled veggies or avocados.  
  • In dessert, berries with cream and mixed cheese board are the best choices.  

What are the side effects of the keto diet?

Although the keto diet is safe but initially, most people experience some of the side effects. Here are the few most reported side effects.

  • Diarrhea and vomiting
  • Constipation

Less common side effects are:

  • Mental abnormalities
  • Sleep apnea
  • Low exercise performance
  • Nausea

To lower the risk of side effects, you can stick to the low carb diet initially. This will train your body to melt fat alternative to carbs.

Final verdict

Ok, now you have got the detailed ins and outs of the ketogenic diet. Conclusively, the keto diet demands you to lower your carbohydrate intake and, in turn, raise the consumption of fats. 

The purpose is to utilize the fat stores instead of sugar as energy. It boosts your metabolism and keeps you charged until the next meal. 

However, if you are a sportsperson and want to increase your muscle mass, the keto diet might not be sustainable. 

For further details related to the keto diet, seek the recommendations of your doctor.  

Post Date : 02/16/2021
Title : Diabetes and Ketones – Symptoms, Testing, and Treatment
Description :
Have you ever experienced a high level of ketones in your urine or blood? If yes, you must be aware that you are at risk of developing DKA (diabetes ketoacidosis). 

Is it a life-threatening condition? Of course, it is, but with the continuous monitoring of ketones level, you can cope up with it.

In this article, we will discuss every aspect of ketones, like what are they? How to determine the signs and symptoms? We will also explain to you about the testing for ketones and tell you about how to deal with the increased level of ketones.

What are Ketones?

Ketones are the chemicals that your body produces as a result of the burning of fats. 

When your body goes through strenuous exercises, fasting, or a deficiency of carbohydrates, it typically utilizes ketones as an instant energy source. The ketones level might fall in your blood without causing any problem.

However, the increased level of ketones in the bloodstream is a warning sign. You must seek some medical help if you find the alleviated level of ketones. 

Your physician might give you advice about how to maintain the targeted level of ketones. 

If you have diabetes and inject insulin almost every day, your body consumes insulin to convert blood glucose into energy. 

Contrary to this, if you don't have a sufficient amount of insulin, your body will start to utilize fats as an energy source. When you begin to burn fats for energy, the liver will convert fats into ketones. 

The accumulation of high levels of ketones in the blood can develop acidity and result in a dangerous condition called diabetic ketoacidosis (DKA). 

This can become serious, so you must know the warning signs of DKA. You also know its measurement and immediate treatment.

If you have type 1 diabetes mellitus, you are more prone to develop DKA than people having other types of diabetes. 

However, if you are a patient of type 2 diabetes mellitus and inject insulin daily, then you should consider the symptoms of DKA. 

DKA is also popular among individuals who don't have type 1 diabetes, particularly children. So if you are a parent and don't have sufficient knowledge about diabetes, you must do thorough research to know about it. 

Or the person who takes care of your child, like a teacher, should also be completely aware of diabetes and DKA.

When does the ketones level get high?

The human body primarily builds up ketones when it’s diabetic and forget to inject the recommended insulin dose. 

You need to know that sometimes a high level of insulin is important for the body. Also, the regular monitoring of blood sugar level is vital when,

  1. You are feeling tired or sick.
  2. You had undergone surgery.
  3. You are bearing a child (means pregnant)
  4. You are going through your monthly periods.

All of these times normally happen in our lives, so always remember that diabetes is always at your back. 

==>If you're battling your diabetes and seeking the complete keto diet plan, you can learn more here

Further, for managing your diabetes, you can also have access to our comprehensive article on ketosis.

What are the symptoms of ketones?

You must try everything to prevent the accumulation of ketones in your body. Keeping an eye on the rise of the ketone level is crucial. 

If you feel any of the following symptoms, immediately check for the ketones level in your urine and blood. Some of the symptoms of ketones that appear quickly are as follows;

  1. Fruity odor in the breath (due to the high ketones level)
  2. Alleviated blood glucose level (known as hyperglycemia)
  3. Frequent visits to the toilet
  4. Extreme thirst
  5. Constantly feeling exhausted
  6. Nausea and abdominal pain
  7. Experience rapid breathing
  8. Confusion or difficulty in paying attention  
  9. Dizziness
  10. Feeling sick

You might feel the appearance of these symptoms after 24 hours, but they appear sooner in reality. If you feel that you encounter any of the above symptoms or your little child has any of the signs, immediately discuss it with your GP or have a look at this educational video on ketosis

Building up the ketones in the body can lead to serious conditions. So to keep yourself healthy, the first step is to notice the symptoms. 

Then measure the ketones level and ask for medical help if the ketone monitor reads the very high value.

How do I test my ketones level?

Testing your ketones level via blood and urine might provide you the different results every time. At home, measuring the blood ketones level will provide you with real-time results, similar to checking blood glucose levels. 

Simultaneously, the urine level will interpret the level of ketones present in your body a few hours ago. 

Determine the ketones level in your blood 

An at-home ketone monitor is always available to measure the blood ketones level. This is performed in a similar way to a blood sugar test. You will use a lancet to prick your finger and drop blood onto the test strip.

Different types of ketone monitors are widely available in the market; seek your doctor's recommendations about the best one for you. 

If you live in the UK the NHS offers free ketone monitors to diabetics, so get yours if you have type 1 diabetes.

It's also important to know that some blood sugar monitors offer a facility for ketone measurement. So you can receive the dual benefits from only one device. Isn't it intriguing? 

Determine the ketones level in your urine

To perform your urine test for measuring the ketones level, you will need to get the right test strips from the drugstore. 

For the urine test, a monitor is not required; instead, you only want a clean container to pee. 

Dip the strip in the urine and wait for the change of color. Finally, compare the color of the test strip with the color chart and know your ketones level.  

What to do if your ketones are high?

 


The normal level of ketones in the blood may vary from person to person.

If your ketones level rises, you need to be aware of them because the high level might sign DKA. 

If you feel the symptoms of DKA, immediately reach the accident and emergency department of the nearby hospital. 

Because hospital treatment is essential if you can't go to the hospital, contact your physician or diabetics' team on call.

Whenever your ketones level gets alleviated, please don't ignore it and share it with us as we have a detailed video on DKA and the ketogenic diet. 

Have a look at that. If not, then speak to someone on our team and get the keto diet plan from our experts. 

You aren't alone in dealing with your diabetes; our support is always next to you.

Ketones and weight loss

As noted already, ketones build up as a result of the burning of fats. Therefore, when you shred, a significant amount of weight may have higher than the ketones' normal level. 

Some people, when they aim to lose weight, follow a keto diet. In a ketogenic diet, one has to consume a limited amount of carbs that lead to ketones' production in the bloodstream. 

This process is known as ketosis, not diabetic ketoacidosis, as the body does it when the blood is not acidic. 

However, when the ketones are produced, they make the blood more acidic, and because of the lack of insulin, the blood sugar level remains high. 

So before following the ketogenic diet, you must consult your diabetic team. 

If you have diabetes and want to lose weight, we have detailed information on the keto diet - a comprehensive guide on ketogenic diet. It may help you to reach your goals.

Where to get help?

If you are still doubtful about your health, worry not because you are not the only one going through this situation. 

Different people are facing the same problem. Read their experiences and check out our article to follow the keto diet and manage your diabetes.

If you are looking for more support, give us a call on our helpline. Our highly skilled nutritionists are available 24/7 to help you out. 

Whether you are struggling with diabetes or have a question for your acquaintances, we are here for you.

Post Date : 02/16/2021
Title : A Detailed Guide To The Benefits of Keto Diet
Description :


Does the ketogenic diet seem new to you? Well, it must be but keto diet has been discovered in the 1920s but gained a foothold during the past few years when authenticated to provide various health benefits. 

It has captured the interest of people who are struggling with different diseases and increased weight. Keto diet helps to maintain blood glucose level and helps in weight loss. Is it true? Yes, it is.   

If you are considering following the keto diet and curious to know more about this weight loss tool, have a glimpse at another in-depth article on the keto diet. 

What is the ketogenic diet?

Like the Atkins diet, ketogenic is low carbs and high proteins diet. This form of diet supports the idea of getting more calories from fats and proteins instead of carbohydrates. 

You are supposed to cut most of the carbs obtained from soda, sugar, white bread or pastries.  

Though it may seem new, the keto diet is all about eating the food rich in fats. The daily breakdown of the fats, proteins and carbs in a typical keto diet is as follows;

  •     75% of calories from fats like butter, oil, unprocessed nuts etc.
  •     20% of calories from proteins that includes cheese, eggs, meat etc.
  •     5% of calories from carbs such as grains, beans, starchy or fibrous fruits and vegetables.


So once you start taking the high-fat diet, your body will show the transition into ketosis within three weeks.   

If you are a newbie in the diet, check out our keto recipes e-book here to help your body get to the track of weight loss.

How does it work?

Does the idea of weight loss through fat-rich food seem illogical? Usually, your diet is rich in carbohydrates, which split into the smaller glucose particles as a source of energy. 

As glucose runs through your blood, naturally insulin release in your body, which reserves excess glucose in the form of fats. 

Therefore, carbohydrates rich food produce more glucose. The high glucose level leads to the release of more insulin, and more insulin stores many fats. In short,

More Carbohydrates   ==>  More Glucose  ===>  More Insulin  ==> More Fats

The keto diet benefits you with the high fats and low carbs food which doesn't spike up the insulin level and increase fat store. Instead, when you eat a fat-rich diet, your body eventually runs out of the glucose's energy and consumes the stored fats. 

The fat breaks down into ketones and use them for the energy, which keeps your body from putting on extra weight. It must be noticed that the ketogenic diet focuses not only on weight loss, but it's a pursuit of health benefits.

Let's have a look at some of the proven health benefits of a keto diet;

Aids in weight loss

 

 

The ketogenic diet may assist in shedding excess weight through increasing metabolism and controlling appetite.

The keto diet allows foods that may decrease the hunger-stimulating hormone, and a person always feels filled up. 

The studies illustrate that low carbs diet restricts the calories and helps to eliminate excess water from the body, which ultimately leads to the rapid weight loss and retention of muscle mass.

 Controls blood sugar level

 

 

Another primary benefit of the keto diet is its ability to maintain blood sugar and insulin level. So the people suffering from diabetes mellitus type 2 must follow this diet.

Carbohydrates are the macronutrients that cause the buildup of blood sugar level. However, the keto diet is low in carbs, reducing the increase in blood sugar. 

This strong reduction in the glucose level minimises the reliance on diabetic insulin injections.

Drastically drops high Triglycerides level


 

Triglycerides are the fat subunit molecules that freely circulates in the bloodstream. It is a known fact that high triglycerides are associated with the development of strong heart diseases. 

One of the main reason for a high level of triglycerides in sedentary people is carbs intake. However, when people limit carbs consumption, they tend to burn fat reserves for energy and experience a drastic reduction in triglycerides level in the bloodstream. 

Contrary to this, a low-fat diet increases triglycerides.

Improves the cholesterol levels

 

 

Another risk factor for heart health is LDL (bad) cholesterol. The negative signs associated with the LDL (bad) cholesterol are the accumulation of fats or narrowing down of the arteries, which cause atherosclerosis and worsen heart health.

The ketogenic diet improves blood cholesterol levels. It lowers the LDL cholesterol levels and raises healthy HDL cholesterol levels. How to determine the rise in good cholesterol? Just measure the ratio of total cholesterol to healthy (HDL) cholesterol and you can find out the HDL cholesterol level.

Stops acne breakouts


 

Carbohydrates have also been associated with skin conditions, so reducing their consumption may improve the skin condition. High carbs intake increases the insulin level that triggers the hormones that bring on acne outbreaks. So keto diet drops the insulin level and stops the breakouts.

Prevents polycystic Ovary Syndrome

 

 

The polycystic ovary syndrome develops when the women's ovaries enlarge and form fluid-filled small sacs, which gather around the eggs. The main reason for this disease is the high level of insulin. Keto diet, together with exercise, lowers the insulin amount in the bloodstream and help you to overcome PCOS.

Final Verdict

The potential health benefits of the keto diet are quite impressive. It is considered to treat several problems related to the nervous system or metabolic health. 

The ketogenic diet severely restricts your dietary approach to carbohydrates; and you can only consume the diet that consists of fibrous, nutrient-dense carbs like fruits and vegetables. 

Alongside one can also consider taking healthful fats and nutritious proteins.

Nonetheless, this diet not only cures your present health conditions but also prevents the occurrence of diseases in the future. If you are yet curious to improve your health, click here, as the video is worth watching. It promises you to provide immense health benefits.

Post Date : 02/22/2021


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