August 27, 2019

08/27/2019 | Comment

The ketogenic diet high-fat, low carb eating plan and while there are some diet variations, this means a calories breakdown of 70-80% fat, 15-25%protein, and 5-10% carbohydrates. Current health recommendations are 20-35% fat, 15-25% protein, and 45-65 carbs, this equating to intake of 20-50 grams of carbohydrate per day though some keto devotees aim to stay below 20 grams.

Is the keto diet healthy?

Developed in 1922 as a treatment for epilepsy, the keto diet has been life-changing for those patients. Triggering the body to use ketone bodies for fuel appears to influence neuron functioning and neurotransmitter activity which can reduce seizures episodes for many people with epilepsy. As a treatment, the keto diet is still routinely prescribed. But outside of epilepsy treatment, many professional have evaded recommendation for the keto diets. Below are other benefits of keto diets:

Benefits of Keto diet

1. Cancer

Based on the 2013 Europe journal of clinical review the growth of cancer cell is complex and with long term inflammation in the body as well as insulin and high glucose appear to play role in the development of cancer. The studies of rat have primarily suggested that limiting carbs intake to less than 50 grams daily may vitally starve cancer cells of glucose.

2. Weight loss

While reducing calories is still a key component of any weight loss plan, the macronutrient breakdown makes a difference. The weight loss studies as shown that higher fat and lower carbs diets may lead to slightly greater weight loss and significantly greater long term loss when compared to low-fat diets.

3. Insulin resistance and diabetes

According to a group of 26 doctors and researcher from major universities and medical institutes a critical review of the current research in 2015 in Nutrition suggest that carbohydrate restriction should be the primary focus of diabetes prevention and management. They cited studies suggesting the biggest improvement in glycemic control and insulin usage happened in the most carb-restricted group 20% carbs allowing many to reduce or quit medications.

4. Alzheimer’s, Dementia and Parkinson’s diseases

Brain deterioration and diseases all have different etiologies but you may use higher fat, low carb diets like keto diet as a way to reduce risk or even treat. As demonstrated inpatient with patients with epilepsy, ketone bodies can influence neurotransmitter activity and neuron integrity. This is a newer area of research with limited studies and so far the results are vague but promising.

Dangers of the keto diet

1. The “keto flu”

A doctor of natural medicine and clinical nutritionist estimate that about 25% of people who try a keto diet experience a lot of fatigue, vomit, gastrointestinal distress and lethargy. This happens because your body runs out of sugar to burn for energy and it starts using fat, “That transition alone is enough to make your body feel tired for a few days,” says Kristen Kizer RD, a nutritionist at Houston Methodist Medical Center. You may be able to minimize the effect of Keto flu by drinking plenty of water and getting plenty of sleep.

2. Reduced athletic performance

In a recent study in the Journal of sports medicine and physical fitness, Weiss and his colleagues found that participants performed worse on running task and high-intensity cycling after four days on a keto diet, compared to those who spent four days on a high carb diet. “The body is in a more acidic state when it is in ketosis, which may limit its ability to perform at peak levels,” says Weiss.

3. Less muscle mass decreased the metabolism

Another consequence of keto-related weight changes can be a loss of muscle especially if you are eating more fat than protein. You will lose weight but it might be a lot of muscle and because muscle burns more calories than fat that affect metabolism.

When a person goes off the keto diet a regains their original weight, it is often not in the same proportions. Instead of regaining lean muscle, you are likely to regain fat hence lasting effect on resting metabolic rate and on weight long term.

4. Increased risk of heart disease and diabetes

When done right, the keto diet includes a lot of lean source of animal protein and vegetables but it is not an excuse to eat bacon and eat butter although some people may try to do it. That is why many health experts are concerned about people on the keto diet especially those who try it without the guidance of a nutritionist or doctor. Doctors say that high-fat diets like this one may raise cholesterol levels and some studies suggest that they increase the risk of diabetes.

5. Carb avoidance could lead to poor digestive health

It is recommended at least 25 grams of fiber per day which is a vital nutrient only food that contains carbohydrates. A high fiber diet is linked to a significantly lower risk of stroke, high blood pressure, heart diseases, obesity, diabetes, and some digestive diseases. Certain types of fiber also act as prebiotics, which serves as food for the beneficial gut bacteria that support anti-inflammation, immunity and mental health. Though fiber supplement is available, research shows that they don’t offer the same benefits as fiber derived from whole foods.

Conclusion

Keto diet can be tricky! It is highly recommended that you see your doctor before confirming the tolerance for the keto diet. Do not worry as it only takes a few blood tests.

Keto Basics

08/27/2019 | Comment

When you first hear about the term keto diet and how it works, you’ll most likely do a double-take and question the sense of it. It sounds too good to be true at first or perhaps too far fetched in the beginning. But once you understand some basic science behind it, you’ll agree that it might do the trick.

But what about keto diet safety? A keto diet is an extremely low carbohydrate and high fat intake diet along with a small portion of protein. How does it differ from Atkins, you say? By the portion of proteins. In Atkins, the protein portion is relatively larger as compared to the portion allowed in Keto.

How It Works

How about before we pass a verdict, we explain some basic science and common practicality of this diet? Keto works by drastically reducing your carb intake to a bare minimum while just as dramatically increasing your fat intake.

This makes your body start burning up the fate instead of the sugars to provide you with the daily energy needed to power you through the day. While the theoretical concept is simple, things get slightly more complicated when put to the test.

Medical Benefits of Keto

From what medical science has to say, this is quite a helpful lifestyle. It helps with cholesterol, fat-related diseases, and diabetes. We mean carbs are basically sugar, and if you have diabetes, then your body is having a hard time breaking down sugar. So less sugar to break down equals controlled diabetes.

As for cholesterol, hypertension, and heart-related issues, fat deposition is a significant contributor. When you’re eating a healthy fat diet, your body shifts to a constant fat-digesting metabolic process called ketosis, where it just strips down fat and efficiently burns it for energy.

The ketosis process also turns the fat deposited around your liver into ketones, which all in all are a great supply of energy for the brain. Thus Keto is advisable for patients with brain injuries or diseases as well.

For the Weight Loss Brigade

But apart from the medical breakdown that we just summarized, the primary and basic reason why we all want to try the keto diet is to lose a few in all the right places. Eating and stuffing feel great, but it just adds to our problems when you put on a few and feel guilty.

So how safe is the keto diet, with all the high fat intake? Keto is a promising way to lose weight. What’s great is that is works for most and requires doing what we love doing — eating all that fatty food. This aspect may even make a few of us apprehensive.

It Might Be Complicated

But what do I mean when I say that it works for most? Because that’s the general ratio here sadly. Many complain about Keto being a total hit or miss. Since Keto is a very natural way to dupe your body into choosing an alternate energy making method, it affects different people differently.

All factors such as age, sex, ethnicity, metabolic rate, underlying diseases, lifestyle choices, hormones, and type of food can affect the outcomes of the diet. Then there’s the issue of people not adhering to it long enough for their bodies to actually jump the ketosis bandwagon.

A Few Heads Up

Compliance is the key. So is adhering to the diet plan. Even a small deviation from the allowed carb level can make the ketosis occur less effectively. Remember, carbs are your body’s favorite and easiest to break nutritions.

You’re depriving your body of sugars and forcing it to use your already stored fats to make it work. It’s almost like feeding a child green and healthy stuff despite the fact that they can have frozen food and quick to make stuff. But you care and want things to be healthy and safe.

General Safety

So yes. Keto is quite very safe. It does not require any extra supplements. No one can dupe you into buying nutritional products to rev up your keto diet except for fat additives. No detox teas, none of those laxatives to make you lose a few pounds ‘within two weeks.’ Oh, how we despise those ads.

End word

Keto may not be for everybody out there, but it’s a great way of staying healthy and losing weight. But no one can claim that Keto will agree with everybody. Not a lot of people can mentally accept a high-fat diet. Nor can they stomach it.

Many complain about nausea, fatigue, and general irritability. The decrease in digestive fibers can lead to constipation, cramps, and upset gastric functions. The occurrence isn’t common, though. Drinking enough water and fluid intake is advised.

There are apps and devices for you to keep a check on whether your body has begun the ketosis process yet or not. It’s a great way to remain adherent to the diet.

Keto Basics

08/27/2019 | Comment

What is a keto diet meal plan? A Keto diet meal plan is a high fat, moderate protein and low carb diet eating plan. This Keto diet safety meal plan helps your body to lose weight by burning fat for energy rather than glycogen.

The ratio of food in a keto diet meal plan should be 70-75% fat 20% proteins and 10 -5% carbs. You don’t have to count calories when making a Keto diet meal plan! Consider the following facts that will guide you to make an effective Keto diet plan.

Micro Nutrients in Keto

Keto is a high-fat diet but you need to track your fat intake. You should eat only healthy fat from salmon, avocado, and cheese. Fat is good, because it is your source of energy and also increase your ketone levels. Apparently, you can also eat saturated fat from coconut because it is healthy.

In a keto diet meal plan, you need to consume less than 50 grams of carbs in a meal. If it is a must for you to eat carb then consume whole food carbs that are not processed or refined carbs. Carb is restricted in a keto diet to reduce insulin level and allow your body to produce ketone. Ketone is then used as the source of energy for your body.

Some of the Carbs that you need to eliminate in your dietary plan include legumes, wheat, rice, potatoes, grains, and most fruits. Your source of carbs should come from vegetables like cauliflower, broccoli, kale, asparagus, and zucchini.

Protein should be consumed in moderation. Consuming too much will led to increased insulin level contrary to fat which can be stored instead of being used as a source of energy to stop production of ketones.

How Much and Often Should You Eat Your Meals?

Keto diet meal plan is used to suppress hunger and cravings. There is no fixed number of times one should eat food. You can eat five or six times a day depending on your daily activities and once you feel hungry. There is also no need to track your meals or measure the quantities of meals that you consume.

You can try intermittent fasting to help you reach ketosis faster. Intermittent fasting can be achieved easily by restricting your food intake to a specific hour. You can have a fasting window of 21/3 or 19/5 the 19 and 21 be the hours you fast while 3 or 5 eating periods.

Keto Diet Meal Ideas

The following are samples of a Keto meal plan that you can integrate in your dietary program to develop a healthy body.

You can have bulletproof coffee, scrambled eggs, and Ketogenic milkshake for Breakfast. This is a low carb breakfast that will energize your body without starchy components.

A Keto-friendly lunch diet includes chicken salad, Tuna salad, fried salmon and broccoli, a bun less burger with salad. This meal is free from carbohydrates since it’s purely proteins and vitamins.

A great Dinner idea focuses on boiled eggs, stir fry asparagus, Caesar salad, chicken casserole, and Keto pizza (with cauliflower as a base).

A Keto diet is an overhaul lifestyle change. Thus, it’s important to prepare a shopping list before you buy food for your diet plan. Avoid buying food that you need to avoid in a Keto diet. Prepare a weekly meal plan for your food to avoid eating the same meal throughout.

It is ideal to cook your food. No cheat meal or day out is allowed. When you have a cheat day it will instantly kick you out of ketosis. Never consume milk, sugary energy drinks, and ice cream drinks you can take are almond milk, water, tea, and coffee with no sugar. You can use stevia to sweeten or other low carb sweeteners to sweeten your coffee.

Final Note

Coming up with dietary plans is essential for your health. Diet plans may be healthy but not Keto-friendly. Have a Keto-friendly food plans to consume so that the meals favor your Keto diet meal plan.

Do you need to enjoy your meals? When preparing your keto diet meal plan, choose any food that you enjoy eating. Finally, the food should be easily available and affordable to suit your lifestyle.

Keto Basics