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KETO IS EVERYWHERE! – it’s the new favorite among those looking to SHED POUNDS and LOSE FAT.
Also, the new hate victim of the food-pyramid-eat-your-whole grains – mainstream medical industry.
The ketogenic diet focuses on eating minimal carbohydrates, moderate amounts of proteins and high healthy fats — the three keys to achieving nutritional ketosis – a condition in which your body burns fat as its primary fuel, and can regenerate your mitochondria.
Keto diet can be very beneficial for people suffering from chronic conditions, or for those who would simply like to be healthier
The keto diet, while it is NOT the magic cure-all for every single disease on the planet, but it has enough benefits to change your life for good, it DOES a pretty job at being the potential causer of HEALING many horrible conditions! AMAZING!
So let’s walk through the science,
BENEFITS OF KETOGENIC DIET
1. Weight Loss / Fat Loss
This is the most common reasons people embark on keto diet. Why is weight loss usually SO EASY on the ketogenic diet instead of other regular diets? For all of the following reasons:
The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. High fat content and lack of sugar means less cravings, no blood sugar swings and binges, and increased satiation.
Increased satiation = EATING LESS.
Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings!
KETONES – When your blood sugar is running low, your body turns to its glycogen stores for energy.
Typically glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose.
Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own BODY FAT for fuel – that’s when you BURN FAT.
The liver converts fat reserves into ketones to present to the body as an energy source. This is why the KETO diet is a good way to LOSE FAT.
When the body is deprived of carbs and enters in a state of ketosis, blood sugar and insulin levels fall when that happens.
As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss.
The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing.
As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss/fat loss benefits of the keto diet.
2. Reducing your appetite
When your diet isn’t heavy on carbs, you’ll find that you don’t crave as much food as before.
Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply NOT as HUNGRY as before. 1
3. Improved Ability to Focus
When you choose a regular diet that puts carbs into the body, your brain has to deal with the RISE and FALL in sugar levels that happens as a result.
Inconsistent energy levels can make it HARD for the brain to focus.
With the keto diet, however, the energy source is constant and consistent. The brain is better able to STAY focused.
A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, lack of job satisfaction, sugar cravings for energy, and depression. It’s a horrible domino effect.
The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders.
Research also indicates that ketones are more efficient brain fuel than glucose.
4. Potential to Lower Cancer Risk
One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth.
Cancer is also a metabolic and mitochondrial dysfunction. The right foods and strategies may help suppress cancer growth while pushing it into remission.
Cancer cells are mainly fueled by glucose. So the ketogenic diet may be the best answer. By depriving them of their primary source of fuel, as well as protein restriction, cancer cells will literally starve to death.
In addition, research regarding the ketogenic diet in relation to fighting cancer has grown over the years, and the data indicate that aside from being a form of cancer prevention, the ketogenic diet may help complement common cancer treatments, such as radiation therapy and chemotherapy. 4
5. More Energy / More Alive
When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel.
With a keto diet, however, the body taps its fat reserves, a nearly unending energy source.
The body, is able to maintain constant energy levels throughout the day.
In result you end up feeling a lot MORE energetic!
6. It helps you fight diabetes type 2
When you consume carbs, they are broken down into sugars in your body. This causes your blood sugar levels to rise and leads to a spike in your insulin.
Over time, you may develop INSULIN RESISTANCE, which can progress to type 2 diabetes.
Changing your diet to ketogenic, can reduce your risk of developing Type 2 diabetes.
In a study published in Nutrition & Metabolism, researchers noted that diabetics who ate low-carbohydrate ketogenic diets were able to significantly reduce their dependency on diabetes medication, and may even reverse it, eventually.5
7. You get improved levels of good cholesterol
HDL cholesterol helps get rid of the body’s bad coholesterol reserves. When you’re on keto, your body’s triglyceride levels fall and your HDL cholesterol levels rise.
8. You get better blood pressure
When you’re on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.
The keto diet can change a person’s life. It isn’t a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.
9. Reducing Inflammation
The human body can use both sugar and fat as fuel sources. However, fat is better because it is a cleaner, healthier fuel that releases far fewer reactive oxygen species (ROS) and secondary free radicals.
By eliminating sugar from your deit, you’re decreasing your risk of developing chronic inflammation throughout your body.
10. Increasing muscle mass
Jeff Volek, Ph.D., is a registered dietitian specializing in how a high-fat, low-carb diet can affect health and athletic performance.
He’s written many scientific articles on this topic, as well as two books, and he explains that ketones have a similar structure to branched-chain amino acids that can be useful for building muscle mass.
Ketones spare these amino acids, leaving higher levels of them around, which can help you build muscle mass.
KETO DIET FOOD LIST
First – remove sugars, grains, starches and packaged and processed foods from your diet.
Avoid drinking milk because it contains the carbohydrate galactose — drinking just one glass equals your entire carb allotment for the day. If you are lactose-intolerant, avoiding milk will help to implement the ketogenic diet.
Hydrogenated fats link, such as canola, sunflower or soy oil, must also be avoided, as they’re high in omega-6 fats, that can easily throw off your omega-6 to omega-3 ratio.
Read product labels, particularly total carbohydrates.
What to Eat:
- Raw, grass fed butter,
- Raw cacao butter,
- Ghee (clarified butter),
- Organic pastured eggs,
- Olives and extra-virgin olive oil,
- Raw nuts, macadamia, almonds, walnut, Brazil nuts, pecans,
- Animal-based omega-3 fats such as wild-caught Alaskan salmon, sardines, anchovies and krill,
- Seeds such as pumpkin, sesame, cumin and hemp,
- Dairy fats, made from raw, grass fed milk,
- grass fed meats,
- pork and poultry – contains 6 to 9 grams of protein per ounce
- eggs – 1 contains 6 to 8 grams of protein,
- seeds and nuts average 4 to 8 grams of protein per quarter cup,
- cooked beans have 7 to 8 grams of protein per cup.
The ideal protein intake should be one-half gram per pound (or 1 gram per kilogram) of lean body mass per day.
This will help you maintain enough muscle mass without triggering your mTOR. Excess protein can stimulate this pathway, which may increase your risk of cancer.
- Swiss chard,
- Beet greens,
- Collard greens,
- Brussels sprouts,
- White mushrooms,
It’s important that you strictly consume the vegetables recommended above, as they are low in carbohydrates.
STARCHY VEGETABLES such as potatoes, sweet potatoes, corn and artichokes are HIGH in carbohydrates, making them unfit for the ketogenic diet.
Fruits are generally healthy for you, but the majority of them should be avoided in a ketogenic diet because of their high amounts of sugar.
This includes healthy (but sweet) ones such as bananas, apples, mangoes and grapes.
However, certain citrus fruits and berries are safe to eat in moderate quantities, because they are rich in antioxidants that support your health.
- Limes and lemons,
Spices are an easy way of adding more flavor, vitamins and antioxidants into your food.
Choose only organic spices for maximum flavor and nutrients.
- Cinnamom > Ginger
- Cumin > Ginseng
- Oregano > Paprika
- Parsley > Dill
- Rosemary > Coriander
- Mustard seed > Dried parsley
- Thyme > Peppermint
- Turmeric > Spearmint
- Garlic powder > Cloves
- Sage > Cayenne pepper
- Black peppr > Chili powder
- Basil > Cilantro
- The most important – HIGH-QUALITY FILTERED WATER,
- Organic black COFFEE (without any sweeteners or milk),
- COCONUT MILK,
- Herbal TEAS.
Stay away from sweetened drinks and carbonated sodas, as their sugar content can throw you off ketosis. Not to mention, they are super unhealthy for your body in general.
Alcohol and Ketogenic Diet
It’s not recommended that you drink any form of alcohol, especially when you’re trying to lead a healthy lifestyle.
ALCOHOL is a NEUROTOXIN and is converted by your body into SIMPLE SUGAR, with the same effects!
WHO SHOULD NOT DO A KETOGENIC DIET?
» Pregnant and Breastfeeding women – Because women they need lots of nutrients and oxaloacetate, a compound essential for creating lactose for breastmilk, which is essential for their baby’s growth.
» Who had the gallbladder removed — If you had your gallbladder removed due to previous health issues, your body will have problems metabolizing dietary fat when implementing the ketogenic diet.
Taking digestive enzymes, particularly lipase, while eating fat-rich meals can help you mitigate this obstacle.
» Who has a history of kidney stones — If you have developed kidney stones before, a ketogenic diet may increase your chances of getting them again.
That’s because ketones are naturally acidic, which increases the production of uric acid and the formation of stones.
Kidney stones may be prevented while on a ketogenic diet if you increase your consumption of potassium from leafy greens and other high-fat foods such as avocado.
Staying hydrated throughout the day also helps lower your risk of developing stones.
» Children – this may have a negative effect on the growth of their bodies in the long run, according to a study published in the journal Developmental Medicine & Child Neurology. 6
» Who is naturally thin – Naturally thin people with a body mass index (BMI) of 20 or less should avoid a ketogenic diet because it may induce further weight loss, which can be detrimental to your overall health.
» Who is struggling with anorexia – Anorexics may suffer from rapid starvation if they follow a ketogenic diet, because they already limit their calorie consumption and have an extreme fear of eating fat, which a ketogenic diet has lots of.
Focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.
The Keto diet works because it makes the body look to its fat reserves to power its metabolism.
If you’re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change.
Use this information, don’t just skim through it and store it in the back of your brain and say “that’s nice for some people”,
MOTIVATE YOURSELF to CHANGE.
Unlike other diets KETO works FAR beyond WEIGHT LOSS!
I hope this article has been helpful, if you need any help, or want to tell me your experience, please leave your comments below, I’m here for you.
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