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Ketogenic Diet What is it? Tip#18 - Printable Version

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Ketogenic Diet What is it? Tip#18 - FrankJScott - 07-19-2021

If you want to go keto, you will have reduce your carb intake. It's a high-fat, moderate protein and very low in carbs. Many diets that are modeled on the ketogenic diet are modified Paleo, Atkins Diet (its initial phase is particularly), South Beach Diet and Atkins Diet. A keto diet works for any person, as you can be vegan or vegetarian and still attain ketogenesis. Avoid processed foods with trans fats. Instead, concentrate on foods that are naturally rich in fat. Eat fruits that have a low Glycemic Index, but are rich in fiber and, take other food items such as avocados (also for their fat content) and berries. Eat lots of red, green and yellow vegetables. Look at this Custom Keto Diet for an idea.

These are some of the most well-known keto diets:
Meat (grass-fed or free-range is the best) includes chickens, pork and beef, eggs. Vegans will need vegetable protein sources
Nuts & seeds
High-fat dairy items such as cream as well as whole butter contain high amounts of fat.
Leafy greens
Fish and seafood
Coconut oil, olive oil, pure butter, vegetable oils rich in omega 3

What can you do to avoid
Any food made of starch (even whole-grain organic bread)
Most fruits (since they are extremely high in sugar)
All foods that are low in fat
Omega-6-rich vegetable oils, but with low omega-3
This guide will assist you in determining the appropriate fats to use for your body.

Certain keto dieters drink alcohol, while others add coffee (with no milk, cream or sugar) to their diet. Some, however, keep clear of it. It is possible to experiment with these beverages to find the one that is most effective for you.

Here's How I'd Like to See in a Sample Keto Dinner Would Look Like:

Bacon and ground meat rolls (163 calories. 14.3g saturated fat. 7.64g protein per serving.
Loaded cauliflower (199 calories; 17g fat, 3 net Carbs, 8 G Protein per Serving)
Bone broth (72 calories, 6g fat, 0.7 net carbs, 3.6 grams protein per cup)
Remove the carbs and enjoy the bacon
People have relied on carbs as the foundation of their diets for the majority of human history. Carbohydrates were an excellent source and preferred energy source.

In the present modern world of industrial agriculture caloric abundance, and sedentary lives, we often rely on carbs too much, and we overdo it. The body rapidly metabolizes excess carbs , but stores them as fat. The resultis a significant increase in weight. Through the conversion of fats into ketones (FFAs) and ketogenic diet the body will depend less on the fats in your diet to provide energy. This state of metabolism can be referred as ketosis. In order to reach ketosis, your body needs to reduce your intake of carbs. To achieve ketosis, you should cut down on your intake of carbs by 30 to 50 grams per day. Your body will be forced to rely heavily on dietary cholesterol to fuel its energy.

Your Body on Keto
Carbohydrates are typically broken down to glucose and are used as the primary energy source. The glucose that doesn't get used is converted to glycogen that is then stored in muscles and the liver for use in the future. This is modified through the ketogenic diet. It is possible to go keto if you have an eating plan that is low in carbs. The body enters ketosis. Instead, fats are converted to energy via oxidation, producing ketones. The energy from fat is more stable than glucose, which can cause short bursts. This means that you may avoid sugar crashes following a meal that is high in carbs being on a keto diet. Unsaturated fats give you more pleasure as a result, and a ketogenic lifestyle can help you stay away from overeating. Additionally, studies have shown ketones can protect neurons.

The Adjustment phase: Adapting and Using Keto
Your body is resistant to change. The keto flu, which is also known as a side effect of ketogenic diets can begin to manifest within the first weeks. Nausea, dizziness, fatigue and other symptoms are all signs of the keto flu. Imagine it as your body's way of expressing its displeasure with being dependent on carbs and learning to utilize fat as fuel. You'll notice a drop in insulin levels when you follow a ketogenic eating plan. The body is able to release more fatty acids, and your levels of insulin decrease. If your insulin levels decrease and your kidneys produce more water (you'll experience an increase in frequent visits to the bathroom), sodium, and potassium. Your blood pressure may drop due to this. The symptoms of fatigue, dizziness and weakness are symptoms of low blood pressure. The low blood pressure could lead to leg cramps.

You can fight these signs by increasing your fluid intake and electrolyte levels, particularly during the initial days on a keto diet. Consuming bone broth or vegetable broth is also beneficial. Low blood sugar or hypoglycemia is an additional side result. You may feel tired, hungry, or shaky as your body adjusts to the new diet. The ketogenic diet has been found to cause a decrease in physical performance. An analysis of research studies about ketogenic diets, physical performance revealed that:

Anaerobic (i.e. lifting weights or sprinting) results are slowed because of the lower muscle glycogen levels that are caused through ketogenic diet. This is a major reason to avoid its use in the majority of conditions of competitive athletics. If you're an athlete, and depend on performing at 100 percent to keep your place (or your job, if you're professional), going keto in-season is probably not the best option for you.