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Check Out These 8 Solved Keto Diet Questions for Beginners!

Posted on July 8, 2018January 23, 2019 by Edwin C. Murray

Keto diets are becoming increasingly popular in this era of modernisation. However, as inviting as they seem to be, there are many stages to ketogenic meal plans.

Imagine this. If you are given just a recipe, you cannot cook a meal unless you know the preparatory process. Likewise, without finding adequate information on a ketosis diet, a person shouldn’t begin his meal plan. read this cbdpure review by HerbMighty to learn more!

Therefore, to break it down, here are 8 common questions for beginners like you who are gearing up to try this diet!

8 solved answers regarding keto diets for beginners!

  1. 1. How long does it take for this diet to work? (Weight-loss)

Depending on your body type and capacities, the ketogenic meal plan can make you lose up to 12 pounds within a month. However, this again differs from person to person.

So, before you go on a weight loss regime, get checked by a dietician and take notes of your body’s nutritive requirements. Depending on that, make yourself a keto meal chart which will help you shed the pounds in no time.

  1. 2. What is the minimum time taken by a body to reach ketosis?

When the body does not get adequate carbs, studies revealed that they burn down fat instead of glucose. Hence, fat fuels the process of ketosis.

A normal human body can begin this process after 2 days or 7 days. However, certain factors can affect when the body starts the process. They are as follows:

  1. Height and weight
  2. Metabolic rate
  3. Body-type
  4. Climatic conditions
  5. The type of keto meal plan chosen
  6. The level of physical activity

For, the fastest way to lose weight using this diet is exercising on an empty stomach.

Q.3 Will a keto meal plan require you to count calories?

Calories are important at the end of the day, especially if you have plans to shred. So, it is a better option to measure your calorie intake. And, those who are planning to follow the ketogenic meal plan; the best part about it is that it fills you up with proteins and healthy fats.

Hence, you are less likely to succumb to craving, thus, promoting healthy weight loss. However, if you are on an extensive exercise routine, then make sure to eat enough, or you can lose out on muscle mass.

Q.4 When can you know that your keto diet is working?

Well, the easiest way to track if your ketogenic meal plan is taking effect is by using ketostix. This tool can be purchased in any pharmacy. However, the results are not always accurate.

In fact, the most reliable way to find out if your body is undergoing ketosis is using a blood ketone meter. This will record reading in light, medium and high levels, providing accurate readings. To boost up your results with the Keto diet, try looking into CBD oil and how they can assist. Finding the best CBD oil 2019 can be a great boost to your Keto results.

Q.5 What are the side effects of cutting out carbohydrates?

Any diet, if suddenly changed, can affect the body. Thus, while using a ketosis weight loss diet plan, one may suffer from diarrhoea or constipation.

However, this issue fades within a week or two, if enough leafy greens are consumed, and a healthy routine is maintained.

Q.6 Is a low carb diet prescribed for everyone?

Ketogenic meal plans are recommended for those who have a high obesity level or those who are looking to lose weight.

Additionally, this diet is ideal for people undergoing cancer or diabetes treatments. Sugar is the main culprit which fuels the inflammatory cells. The ketogenic recipes are devoid of carbs which break down into glucose and sugar stemming cancer.

Thus, cancer or diabetes patients can benefit from following a ketogenic weight loss regime.

Q.7 Apart from ketosis weight loss, does this diet foster additional benefits?

There are many health benefits of following a ketogenic meal chart. Some are as follows:

  1. Ketogenic meals increase the presence of High-density Lipoprotein (HDL), which is good cholesterol. This, in turn, reduces the risk of heart diseases.
  2. High blood pressure is responsible for many diseases like dementia, stroke, etc. Now, research conducted has shown that ketogenic meal plans lead to a reduction in blood pressure which keeps the body healthy.
  3. This diet, additionally, helps boost metabolism, mood and disposition.
  4. 8 Is it safe to consume alcohol while following a ketogenic meal chart?

Well, this is a tricky question. While alcohol consumption is a no-no when it comes to dieting, in case of ketogenic diets, it can boost the production of ketones. When liquor is consumed, it produces triglyceride in the body which stimulates ketone production.

However, ingestion of alcohol affects liver metabolism and slows weight loss down. So, if your primary agenda is shredding the pounds, avoid consuming liquor on this diet.

Nevertheless, before concluding, here are 6 successful diet tips for beginners to get assured success!

Tip 1

Reduce the amount of stress. Chronic stress is one of the major reasons a body cannot reach ketosis. Thus, try meditating or doing proper exercise to eliminate excess stress levels.

Tip 2

Consume carbs, but only from veggies. Here are lists of non-starchy vegetables which have good nutrient contents:

  • Kale
  • Cabbage
  • Cauliflower
  • Broccoli
  • Sprouts

Tip 3

To avoid monotonous diets, experiment with various ketogenic recipes like keto strawberry smoothies for breakfast or grass-fed beef steak for lunch. You can look up these delicacies online and plan out your weekly meal chart as you prefer.

Tip 4

To boost your ketogenic diet weight loss routine, exercise at least 3-4 times a week. Or, take a walk for an hour every day to bid adieu to excess weight.

Tip 5

Snack smart! While on a ketosis weight loss diet, cravings are normal. However, in such cases, keep healthy snacks at hand:

  • Homemade guacamole
  • Beef omelet
  • Hard-boiled egg
  • Beef jerky
  • Flaxseed crackers
  • Low-carb sandwich

Tip 6

A body that has carbohydrate deficiency excretes more water. So, drink plenty of fluids and stay hydrated to avoid lethargy and tiredness.

Hence, that’s about it; with these common questions resolved, plan your keto meals in peace and embark on a healthy weight loss regime. However, for safety, consult your dietician and find out your BMR to prepare the correct diet chart! Good Luck!

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15 Best and Worst Keto Diet Foods

Posted on July 8, 2018July 8, 2018 by Edwin C. Murray

Before you start following the ketogenic diet, you’ll want to review this keto foods list.

keto foods

After seeing countless transformation photos on Instagram, you’ve finally decided to give the keto diet a try. Great! You know you’ll be cutting back on carbs, but what else should you avoid—and more importantly, what exactly should you be eating?

In general, ketogenic diets consist of just 5 percent carbs, 15 percent protein, and a whopping 80 percent fat. This ratio of nutrients forces your body to use stored fat for fuel, encouraging weight loss. Here’s the thing, though: We don’t know the effects of following this kind of diet long-term, and yes, some health pros worry it presents some risks. The best way to stick to the diet and also ward off potential trouble down the road? Be smart about which foods you rely on to hit your daily nutrient quota.

Some low-carb dieters go all out on butter-topped bacon and steak and eat very little produce, but that’s not exactly the smartest move, says Kristen Mancinelli, RD, author of The Ketogenic Diet. (We’ll get more into why that is soon.) “A big misconception is that you should just put meat at the center of your plate and add more fat on top,” she says.

So what should you be reaching for? Here’s a look at the best keto diet foods that can help you thrive, plus the surprising ones you might want to avoid—or at least eat in moderation.

The 10 best keto diet foods

Surprise! A healthy keto diet isn’t all about the meat. Make these good-for-you options staples in your meals.

Avocados

Avocados are loaded with heart-healthy monounsaturated fats, as well as fiber, which keeps your digestion running smoothly. This fruit can also help replenish electrolytes in the body. For example, a cup of avocado delivers 975 milligrams of potassium, a mineral that regulates fluid balance in the body. That’s extra important when you’re on a very low-carb diet—this type of eating causes your body to excrete water and electrolytes, which can lead to dehydration, dizziness, and fainting.

Lean cuts of steak and chicken

Just because keto is a high fat diet doesn’t mean you should rely on large portions of fatty meats to hit your daily fat quota. “It’s not about eating an 8-ounce steak,” Mancinelli says. “Instead, have a 3-ounce portion of steak with half an avocado on the side.” That’ll help you meet your fat needs without overdoing it on the protein or potentially harmful saturated fats.

Olive oil

Consider it liquid gold: Most of it is made up of the monounsaturated fats that are good for your heart. Plus, the relatively neutral flavor means that it goes with pretty much everything. Drizzle it on top of your food for an easy way to up the fat content of your meal.

Fatty fish
Think: salmon, halibut, anchovies, and sardines. Unlike leaner fish, they’re rich in inflammation-fighting omega-3 fatty acids, says David Nico, PhD, author of Diet Diagnosis. Again, just watch your serving size to keep your protein to fat ratio in check. A 3-ounce serving of fish is all you need.
Eggs

They’re inexpensive, easy to make, and insanely versatile. And of course, they’re loaded with nutrition. The yolks are a top source of the mineral choline, which plays an important role in brain function, memory, metabolism, and mood, according to the National Institutes of Health (NIH). Eggs are also one of the few foods that deliver vitamin D, which can protect your eyes and bones, as well as promote healthy cholesterol levels.

Nuts and seeds

All are high in healthy fats. But you should aim for a variety since different types contain different nutrients. You’ll get close to 10 percent of your daily calcium from an ounce almonds, for instance, and more than a quarter of your daily zinc from the same amount of pumpkin seeds.

Load up on nut and seed butters too. You can dunk raw veggies in almond or cashew butter for a satisfying high-fat snack. Or drizzle tahini sauce over leaner proteins to up their fat content, Mancinelli recommends.

Berries

Blackberries, strawberries, and raspberries are lower in carbs than other fruits—but they still pack plenty of beneficial antioxidants and fiber. And once your taste buds adjust to life without added sugar, they’ll practically taste like candy.

Non-starchy vegetables

Severely limiting your carbs can put you at risk for falling short on essential nutrients like potassium, magnesium, folate, vitamin C, or vitamin K, warns Seattle-based nutritionist and Academy of Nutrition and Dietetics spokesperson Ginger Hultin. Leafy greens, bell peppers, mushrooms, and cruciferous veggies like broccoli, cauliflower, and Brussels sprouts serve up the most nutritional bang for your buck without maxing out your daily carb allotment.

The 5 worst keto diet foods

You know that high-carb foods like grains, legumes, starchy vegetables, and sugary fruits are out. But they’re not the only things you ought to steer clear of on a keto diet.

Processed meats

Whether you’re eating keto or not, bacon, sausage, hot dogs, deli meat and the like are still special occasion foods. They often contain preservatives and flavorings (like nitrates and nitrites) that are linked to cancer, Hultin cations.

Pork rinds

Delicious and addictive, these snacks are basically the keto equivalent of potato chips. But with little to offer from a nutritional standpoint, they’re a total waste of calories. Plus, there’s a good chance they contain sneaky sources added sugars and starches (like maltodextrin or corn flour) for added flavor, according to the United States Department of Agriculture (USDA).

Low-fat yogurt

Most people consider it a protein, but yogurt still contains some carbs in the form of the milk sugar lactose. How much, exactly, depends on the yogurt’s fat content. You’ll get around 16 grams of carbs in a cup of plain low-fat yogurt, compared to 11 grams of carbs in the same amount of whole milk yogurt. Flavored varieties have the most of all, thanks to all that added sugar. Believe it or not, some varieties of low-fat vanilla yogurt pack 31 grams of carbs.

Shredded cheese

Natural cheeses like Parmesan or fresh mozzarella are perfectly fine to enjoy them in moderation, Mancinelli says. Steer clear of packaged shredded cheeses, though. They often contain hidden carbs in the form of potato starch, cornstarch, or cellulose, according to the USDA.

Low-carb or sugar-free packaged snacks

Sure, they might fit the bill from a numbers perspective. (Cookies with 2 grams of carbs? Sign me up!) But like other snack foods, they’re basically void of nutrients. Plus, there’s a good chance they also contain some stuff you don’t want. “These snacks may be ultra-processed with artificial ingredients, sweeteners, or preservatives,” Nico says. Aside from the fact that artificial ingredients and preservatives are best avoided no matter what diet you’re on, hidden sweeteners could mess with your blood sugar and possibly take you out of ketosis.

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10 Crazy Side Effects You Might Experience on the Keto Diet

Posted on July 8, 2018July 8, 2018 by Edwin C. Murray

Ketosis side effects can range from motivating and exciting (weight loss!) to uncomfortable and potentially dangerous.

Young Athletic Asian Woman Drinking Water On The Beach

You might have heard that following the keto diet can help you lose weight fast. But that’s not the only thing that can happen when you drastically slash your carbs and up your fat and protein.

Indeed, there might be some keto diet side effects that you aren’t aware of. Some of them are positives, but a few could be unpleasant—or even dangerous. Here’s what you should know before starting the diet.

1. You might start out feeling tried and sick
keto diet side effects - fatigue

Keto flu is a thing, people. Cutting your carbs to the bone and going into a state of ketosis can bring on a cluster of uncomfortable symptoms—like headaches, fatigue, muscle aches, nausea, and diarrhea. The side effects are the result of your body transitioning to using fat as its primary source of energy instead of carbs, explains Kristen Mancinelli, RD, author of The Ketogenic Diet. Once it adapts to the new fuel source (usually within a week or two), you’ll start to feel better.

2. You’ll lose weight fast, but some of it might come back
Woman weighing herself at home

Keto diets are notorious for delivering a quick initial slim down. That’s because carbs hold on to more water than protein or fat, says Becky Kerkenbush, RD, a clinical dietitian at Watertown Regional Medical Center. So when you basically stop eating them, all that extra H2O gets released through urination. As a result, the scale might read a few pounds lower, and you may look a bit leaner.

That first drop might be mostly water weight. But research suggests that keto diets are good for fat loss, too. An Italian study of nearly 20,000 obese adults found that participants who ate keto lost around 12 pounds in 25 days.

The problem? There aren’t many studies looking at whether the pounds will stay off long-term, researchers note. Most people find it tough to stick with such a strict eating plan, says Seattle-based nutritionist and Academy of Nutrition and Dietetics spokesperson Ginger Hultin. And if you veer off your diet, the pounds can easily pile back on.

3.  You might feel less hungry
keto diet side effects - woman eating salad

Weight loss often means feeling hungrier and fighting off more cravings. But that doesn’t always seem to be the case when you go keto. People report less hunger and a diminished desire to eat after adopting a ketogenic diet, found an analysis of 26 studies. Experts don’t fully understand why, but it’s thought that very low carb diets could suppress the production of hunger hormones like ghrelin.

4.  You’ll probably feel extra thirsty
drinking water

Don’t be surprised if you find yourself parched while you’re on the ketogenic diet. Excreting all that extra water will likely cause a spike in thirst—so make it a point to drink up, Mancinelli advises. There’s no hard and fast recommendation for how much water you should be having on a keto diet. But in general, aim to drink enough so your urine is clear or pale yellow.

5. Your skin might clear up
woman looking in mirror

Plagued by pimples? You may start to notice a difference on a keto diet, especially if you were a former sugar addict. Consuming lots of empty carbs is linked to worse acne—in part because these foods trigger inflammation and signal the release of hormones that up the production of pore-clogging oils, according to a review published in the Journal of the Academy of Nutrition and Dietetics. But some findings suggest that curbing your carb intake could help solve these problems—and as a result, improve your skin.

6. You might get a little backed up
keto diet can cause constipation and kidney stones

Constipation is a common side effect of low-carb eating plans, including ketogenic diets. Why? Severely curbing your carb intake means saying goodbye to high-fiber foods like whole grains, beans, and a large proportion of fruits and vegetables, Hultin says. Combine that with the fact that your body is excreting more water, and you have a potential recipe for clogged pipes.

The good news is that there are ways to help keep things moving. You can still get some fiber from keto-friendly foods like avocado, nuts, and limited portions of non-starchy vegetables and berries, says David Nico, PhD, author of Diet Diagnosis. Upping your water intake helps, too.

7. You may experience less brain fog

It’s no secret that carbs—especially refined ones like sugar, white bread, and white pasta—cause your blood sugar to spike and dip. So it makes sense that eating less of them can help keep things nice and even. For healthy people, this can translate to more steady energy, less brain fog, and fewer sugary cravings, Mancinelli explains.

8. It could improve your A1C levels
Fat storage and diabetes risk decreases

Diabetic? Better blood sugar control could help control your A1C levels, and even reduce the need for insulin, according to a scholarly review of ketogenic diets. (Just don’t go off your meds without speaking to your doctor first!)

The one important caveat? Eating keto also ups the risk for diabetic ketoacidosis—a life-threatening condition where fat gets broken down too fast and causes the blood to become acidic. It’s much more common in people with type 1 diabetes, but if you have T2D and are eating keto, talk with your doctor about what you should be doing to diminish your risk.

9. Your kidneys might get stressed
steak

The kidneys play an important role in metabolizing protein—and it’s possible that eating too much can have a negative impact on kidney function. And while ketogenic diets are supposed to be much higher in fat than they are in protein, many keto eaters make the mistake of loading up on lots of meat, Mancinelli says. The result? You could end up eating way more protein than you actually need.

Here’s the tricky part: there’s no definite answer for how much protein you’d have to eat before you run into trouble. “It really depends on how much protein a person is consuming versus how much they need, as well as the health of their kidneys at baseline,” Hultin says. That’s why it can be helpful to speak with a nutritionist or doctor who can help you tailor your diet before going keto.

10. Your heart disease risk factors could change
Heart disease

The good news: Eating an ultra-low carb diet is linked to a lower rate of obesity and type 2 diabetes along with improved HDL cholesterol, according to a review published in the journal Nutrients. And all of those things can translate to a lower risk for heart disease.

But your heart health might depend on what you actually eat. New England Journal of Medicine findings show that low-carb diets consisting mostly vegetable-based source of fat and protein (like avocado or nuts) can lower the risk for heart disease by 30 percent. But those benefits didn’t hold for subjects who ate mostly animal-based proteins and fats. (Think: bacon, butter, and steak.)

Plus, the American Heart Association still says that going overboard on the saturated fat—which can be easy to do on a keto diet if you eat a lot of meat, butter, and cheese—can up your risk for heart problems. While you’re on the keto diet, you should have your cholesterol levels and heart health assessed by a doctor on a regular basis,” Hultin says

11. The bottom line

A keto diet can have some short-term health perks. But in the long run, it also has the potential to create some serious health problems. That’s why many experts say you shouldn’t attempt it on your own. “In general, if a person follows a ketogenic diet, they should only do so for a brief time and under close medical supervision,” says Hultin.

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