Friday, February 15, 2019

How do Vegetarians Make a Ketogenic Diet?

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How do vegetarians make a ketogenic diet?
Vegetarians

How do vegetarians make a ketogenic diet?
The important thing is to stick to the principles. For example, if you want to substitute turkey for chicken (or perhaps a vegetarian protein alternative), that’s fine. However, if you add a serving of french fries, that’s not going to work!

The Ketogenic Diet is one that tends to focus on animal protein. Vegetarians who eat dairy and eggs can find plenty of meat substitutes. Vegans, however (who avoid all animal products) will have it a little tougher.

Many nuts are good for ketosis. Soy is also okay in this department, but many recent findings have questioned how healthy soy products are. Fermented soy is generally healthier, so tempeh and edamame are preferable to tofu or soy milk.

Beans are a popular source of protein for vegetarians and vegans, but they are too high in carbs to be a staple for the Ketogenic Diet. One meat substitute you could eat is seitan, which is made from wheat. If you’re allergic or sensitive to wheat, however, this would obviously not be a good option.

Even meat eaters may want to experiment with some vegetarian options for variety.

Why A High Fat Diet Is Good For You?

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High fat diet, high fat foods
High Fat Diet
Why A High Fat Diet Is Good For You?

 The History of “Bad Fat”
For many years, it was common knowledge that fatty foods were the main reason to blame for weight gain. High fat diets were scorned by doctors because they cause weight gain, and they were also a main contributor to the prevalence of heart disease. Scientific studies that were carried out in the late 1940′s sought to answer the factors that contribute to coronary heart disease. In the end, they found that those who had elevated levels of cholesterol were more likely to be diagnosed with heart disease and ultimately die from it. In the coming decades, the American Heart Association began promoting a diet that they claimed would help to minimize the heart disease that was plaguing the country. This diet was low in fats, and as such, suggested that people try to reduce the amount of butter and other animal products that are high-fat. They said it would be beneficial to eat a diet that was made up of low-fat foods such as chicken and margarine.

The findings of these studies resulted in a number of fast-food establishments changing their fry oil to vegetable oil, which contains much less saturated fat than the palm oil and animal fats that were used previously. Unsurprisingly, the studies that prompted these actions had more public policy effects in the coming years. The classical “Food Pyramid” is really what drove this point home. Fatty foods were placed near the top and were supposed to be consumed sparingly. Carbohydrates, on the other hand, were chosen to be located near the base as their consumption was encouraged to be the healthier option. Scientific studies conducted over the last couple of decades have turned this idea on its head. It turns out that a diet that’s high in fats and low in carbohydrates is a great way to shed fat and keep it off. Even more intriguing is the idea that a high fat diet may actually protect the heart from diseases.

How The High Fat Diet Works
High fat diet work by depriving the dieter of carbohydrates, which in turn pushes the body into a state known as ketosis. This means that instead of burning glucose for its energy (which comes from carbohydrates), the body will instead turn fat into a usable supply of fuel. Several studies have shown that a high fat diet is a great promoter of weight loss and may even be effective in reducing the insulin needs of diabetics. When an adequate amount of both protein and fat are provided, those who choose a high fat diet will experience no muscle loss – something that cannot be said about other diets which limit overall caloric intake.

Many people find avoiding carbohydrates to be the hardest part of sticking with a high fat diet. Soda and other sugary beverages are a popular treat, same as is ice cream, candy and other dessert items. Unfortunately, the carbs don’t stop during dessert time. Bread, rice, potatoes and other starchy vegetables are also major sources of carbs. If you can manage to stick to it, a high fat diet that is low in carbs will pay off in the end.

Thursday, February 14, 2019

Is Keto Supplement Safe For Wright Loss?

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Is keto supplement Safe For Wright Loss?
Is keto supplement Safe For Wright Loss? 

Keto supplements are taking the planet by storm as well as the right exogenous ?ketones can steady the balance of fats that your system needs to obtain the body into that condition of ketosis.
People that have tried this type of weight reduction before are probably a lot more than conscious of how hard it can be to first get the body to evolve to this type of dramatic change in your everyday consumption of food, let alone without the assistance of just one exogenous ketone supplement. As well as the situation isn’t made any easier if you are using an inadequate quality ketosis supplement since the wrong product might actually would you more damage than good.

Ketosis supplements produced in low quality, have shown to result in side-effects like constipation and increased degrees of cholesterol and triglycerides in males, and ladies could also experience amenorrhea or any other disruptions towards the menstrual period. For this reason it really is important to be aware what mixture of compounds you might be consuming, particularly when you are about this very strict diet since the wrong balance can definitely mess along with you in the long run.

Seek Information. I can't stress this time enough. This lifestyle change isn't for your faint-hearted and you also can't just wing it. It's a calculated exercise which can cause numerous benefits. Browse the remainder of this short article to get as much as speed about how everything works, and what exogenous powder or pill are in fact available that's great for your progress. When you're finished, go deeper and browse our articles around the science behind this fascinating diet and our reviews around the best exogenous ketone supplements available on the market. Because with no knowledge as well as the right information, you will never reach your goals and you might too just keep eating that mash potato for lunch and club sandwich for lunch. Trust me, I stumbled onto this trend before it even blew up, We have read pretty much every peer-review journal about this topic, We have trialed in addition to tested various ways and keto products, and finally, We have reported and analyzed my progress to mention all. It's hasn't been a simple task, however i also have seen the fruits from the labor as well as the fruit is sweet.

Ketogenic Diet Plan in 30 Days

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Ketogenic Diet Plan in 30 Days
Ketogenic Diet Plan 

 Ketogenic Diet Plan in 30 Days - The following pages consist of my 30 day ketogenic diet meal plan that you can follow for a whole month. Naturally, it’s up to you if you want to follow it precisely or make changes here and there. You can mix and match these meals as you like.

At the end of this section I include a list of ketogenic-safe ingredients you can add or subtract as you like.

Points to Keep in Mind When Following the Meal Plan
My 30 day meal plan is only a sample, of course. It’s meant to show you that there are many choices for meals with this diet. While the Ketogenic Diet may seem quite restrictive, it still leaves you quite a few foods.

When planning your meals, it’s a good idea to get creative. Otherwise you might get bored eating the same foods every day. For example, eggs are a staple for many people on this diet. There are, however, many ways to prepare eggs. Scrambled, fried, hard boiled, deviled, in omelettes and so forth.

When it comes to cheese, you also have a huge range of options. Where it recommends “slice of cheese” for a snack, that doesn’t mean you have to eat the same variety of cheese every day!

Naturally, meat also can be prepared in many different ways. There are all kinds of fish to choose from, and many ways to cook seafood as well. You don’t want to get into a rut with your Ketogenic Diet.

Day 1

  • Breakfast: 2 eggs any way you prefer, with sausage. Black Coffee or plain tea (if you don’t want to drink it plain, a small amount of milk or milk substitute is okay, but no sugar).
  • Lunch: Ham & Cheese Omelette with a green salad.
  • Dinner: Salmon fried in olive or high olive oil, sautéed spinach and a  green leafy salad. Glass of wine (optional).
  • Snack: Celery sticks and cream cheese.

Day 2

  • Breakfast: Egg and cheese omelette with bacon. Black coffee or plain tea.
  • Lunch: Beef burger wrapped in lettuce and tomato (no bread).
  • Dinner: Steak with sautéed asparagus and leafy green salad. Glass of wine (optional).
  • Snack: Slice of cheese with a few almonds or mixed nuts.

Day 3
  • Breakfast: Omelette with eggs, hemp seeds and cheese with two slices of bacon.
  • Lunch: Large salad with leafy greens, avocado and sardines -dressing made with olive oil, vinegar, sea salt and pepper.
  • Dinner: Ground beef tacos with sour cream and salsa (no sugar), leafy green salad. Optional glass of wine.
  • Snack: Beef jerky.


Day 4
  • Breakfast: 2 eggs any way with sardines. Black coffee or tea.
  • Lunch: Chicken -prepare so that it retains most of the skin and oily bits, with steamed spinach.
  • Dinner: Steak with cheese, fried mushrooms and a leafy green salad. Optional glass of wine.
  • Snack: Slice of cheese with handful of almonds or mixed nuts.

Day 5

  • Breakfast: Omelette with 2 eggs and mushrooms. Black coffee or tea.
  • Lunch: Turkey breast with green salad.
  • Dinner: Pork shops with mushrooms and green leafy salad. Optional glass of wine.
  • Snack: Slice of cheese with handful of almonds or other nuts.

Day 6

  • Breakfast: 2 Eggs, any style with 2 slices of bacon. Black coffee or tea.
  • Lunch: Tuna fish with broccoli topped with butter.
  • Dinner: Duck breast with green salad. Optional glass of wine.
  • Snack: Pumpkin seeds or sunflower seeds.

Day 7

  • Breakfast: (“Cheat” meal) – Pancakes with sausage, topped with butter and pure maple syrup. Black coffee or tea.
  • Lunch:  Hamburger made from mincemeat -no bun, with cheese, tomato and lettuce.
  • Dinner:  Lamb chops with herbs, sautéed asparagus and leafy green salad. Optional glass of wine.
  • Snack:  Slice of cheese with a few almonds or other nuts.

Day 8

  • Breakfast: 2 Eggs any style with small bowl of low carb cereal. Black coffee or tea.
  • Lunch: Ham, sausage and cheese omelette with green leafy salad.
  • Dinner: Prime Rib, cauliflower and green leafy salad. Optional glass of wine.
  • Snack: Beef jerky.

Day 9

  • Breakfast: 2 deviled eggs with sausage. Black coffee or tea.
  • Lunch: Herring or other fish, leafy green salad.
  • Dinner: Beef stew with green chard and green salad. Optional glass of wine.
  • Snack: Slice of cheese with a few almonds or other nuts.


Day 10

  • Breakfast: Omelette with 2 eggs and ham. Black coffee or tea.
  • Lunch: Chicken with sautéed spinach.
  • Dinner: Low carb pasta made from Shirataki noodles with meatballs (you can find this type of noodles, made from a plant, in health food or Asian specialty stores), leafy green salad. Optional glass of wine.
  • Snack: Small dish of whole milk, plain yogurt (may add a little stevia).

Day 11

  • Breakfast: Cottage Cheese (full fat) with a slice of watermelon (this and other melons are sweet, but lower in carbs than most other fruits). Black coffee or tea.
  • Lunch: Egg and cheese omelette with chives and dandelion greens.
  • Dinner: Salmon steak with steamed broccoli. Optional glass of wine.
  • Snack: Slice of cheese with a few almonds or other nuts.

Day 12

  • Breakfast: 2 Eggs, any style with 2 slices of bacon. Black coffee or tea.
  • Lunch: Chicken breast cooked in coconut oil with a green leafy salad.
  • Dinner: Carb Free Crab Cakes (made from real crab, not imitation) with green beans and a green leafy salad. Optional glass of wine.
  • Snack: Pork rinds.

Day 13

  • Breakfast: Dish of whole milk plain yogurt (add stevia if you need a sweetener) with low carb flaxseed crackers (top with butter or almond butter).
  • Lunch: Hamburger patties with onion, lettuce and tomato (no bun) and green leafy salad.
  • Dinner: Organic hot dogs (commercial ones are full of fillers and unhealthy additives) with sauerkraut and a green leafy salad. Optional glass of wine.
  • Snack: Small dish of whole milk plain yogurt (sweetened with stevia).

Day 14

  • Breakfast: 2 Eggs any style with sausage links. Black coffee or tea.
  • Lunch: (“cheat” meal): 1 or 2 slices of pizza, any kind you want with a green leafy salad.
  • Dinner: Steak with cabbage and a green leafy salad. Optional glass of wine.
  • Snack: Pumpkin or sunflower seeds.

Day 15

  • Breakfast: Egg and ham omelette, black coffee or tea.
  • Lunch: Whole fat cottage cheese with steamed kale.
  • Dinner: Roast beef with steamed nori and a green leafy salad. Optional glass of wine.
  • Snack: Slice of cheese with a few almonds or other mixed nuts (not peanuts).

Day 16

  • Breakfast: 2 Eggs, any style with sausage links. Black coffee or tea
  • Lunch: Hamburger with onions, lettuce and tomato (no bun), green leafy salad.
  • Dinner: Pork chops with sautéed asparagus; optional glass of wine.
  • Snack: Beef jerky.

Day 17

  • Breakfast: Dish of whole milk plain yogurt (sweeten with a little stevia), black coffee or tea.
  • Lunch: Chicken fried in coconut oil, sprinkled with herbs and a green, leafy salad.
  • Dinner: Lobster with steamed broccoli and a green leafy salad. Optional glass of wine.
  • Snack: Slice of cheese with a few almonds or mixed nuts (not peanuts).

Day 18

  • Breakfast: 2 eggs, any style with 2 slices of bacon. Black coffee or tea.
  • Lunch: Hamburger with lettuce, tomato and onions (no bun). A little sugar free ketchup and mayo is fine also. Green leafy salad.
  • Dinner: Pasta made from shirataki noodles with sausage, topped with olive oil and parmesan or romano cheese. Sauteed spinach. Optional glass of wine.
  • Snack: Pumpkin or sunflower seeds.

Day 19

  • Breakfast: Ham and cheese omelette. Black coffee or tea.
  • Lunch: Turkey breast with green beans and a leafy green salad.
  • Dinner: Salmon steak with collard greens and a green leafy salad. Optional glass of wine.
  • Snack: Celery sticks with cream cheese.


Day 20

  • Breakfast: Scrambled eggs with chives. Black coffee or tea.
  • Lunch: Organic hot dogs with sauerkraut and a leafy green salad.
  • Dinner: Tuna steak with sautéed asparagus. Optional glass of wine.
  • Snack: Beef jerky

Day 21

  • Breakfast: Poached eggs with sausages. Black coffee or tea.
  • Lunch: Large salad with leafy greens, cubed ham and avocado.
  • Dinner: (“cheat” meal): Sirloin steak with mashed potatoes and green beans. Dessert: a moderate portion of anything you want! Optional glass of wine.
  • Snack: Handful of nuts (no peanuts).

Day 22

  • Breakfast: Scrambled eggs with chives. Black coffee or tea.
  • Lunch: Hamburger patties with bacon and cheese with a leafy green salad.
  • Dinner: Turkey leg with kale. Optional glass of wine.
  • Snack: Celery sticks with cream cheese.

Day 23

  • Breakfast: Eggs florentine (made with spinach and melted cheese). Black coffee or tea.
  • Lunch: Salami with mozzarella slices topped with a little olive oil. Leafy green salad.
  • Dinner: Roast chicken with cauliflower. Optional glass of wine.
  • Snack: pork rinds.

Day 24

  • Breakfast: 2 eggs any style with bacon. Black coffee or tea.
  • Lunch: Chicken fried in coconut oil with a leafy green salad.
  • Dinner: Roast pork belly with cabbage and green beans. Optional glass of wine.
  • Snack: Slice of cheese with a few almonds or other nuts (no peanuts).

Day 25

  • Breakfast: Dish of full fat cottage cheese with celery sticks. Black coffee or tea.
  • Lunch: Hamburgers with (sugar free) ketchup and onions and leafy green salad.
  • Dinner: Pork chops with leeks and mushrooms. Optional glass of wine.
  • Snack: small dish of plain, whole milk yogurt (may add a little stevia).

Day 26

  • Breakfast: Ham and cheese omelette. Black coffee or tea.
  • Lunch: Ground beef with guacamole and spices, served in lettuce tacos.
  • Dinner: Spare ribs with kale. Optional glass of wine.
  • Snack: Celery sticks with cream cheese.

Day 27

  • Breakfast: 2 Eggs any style with sausage. Black coffee or tea.
  • Lunch: Salad with tuna, leafy greens, olives and plain whole milk yogurt.
  • Dinner: Duck breast with kale and cauliflower. Optional glass of wine.
  • Snack: Slice of cheese with a few almonds or other nuts (not peanuts).

Day 28

  • Breakfast: (“cheat” meal): Pancakes with eggs and bacon, topped with pure maple syrup (moderate amount). Black coffee or tea.
  • Lunch: Chicken fried in coconut oil with a green leafy salad.
  • Dinner: Salmon steak with brussels sprouts. Optional glass of wine.
  • Snack: Pumpkin seeds or sunflower seeds.

Day 29

  • Breakfast: 2 eggs any style with bacon. Black coffee or tea.
  • Lunch: Turkey breast with leafy green salad.
  • Dinner: Prime ribs with green beans and cole slaw. Optional glass of wine.
  • Snack: Beef jerky.

Day 30

  • Breakfast: Ham and cheese omelette. Black coffee or tea.
  • Lunch: Sardines fried in coconut oil with a green leafy salad.
  • Dinner: Pork roast with kale and zucchini. Optional glass of wine.
  • Snack: Cheese with a few almonds or other nuts (not peanuts).

You probably noticed that I included an optional glass of wine with dinner in the above meal plan. You can also have this later in the evening if you prefer. Wine is full of beneficial antioxidants such as resveratrol.

One glass of wine is not going to provide you with many carbs or sugar and some people find it pleasant and helpful for digestion and relaxation.

On the other hand, if you are sensitive to alcohol, allergic to it or have a history of alcoholism, you should obviously avoid it.

Other types of alcohol are far less beneficial than wine. Beer, for example, is very high in carbs.

Stay Hydrated
Drinking plenty of water is a must when you go on the Ketogenic Diet. This is a good topic to mention after side effects, as this is something that can help you reduce or prevent many such symptoms.

You don’t have to go to extremes with drinking water, but you should make sure you drink the recommended 8 glasses of water per day. That number is often cited, but it’s not precise. It varies depending on your own metabolism and level of activity.

Your climate even makes a difference. If you’re in the desert in summer you will obviously need more water than someone living in a cooler region.

Make sure you are drinking enough water. A good guideline is to double your daily intake of water when you start the Ketogenic Diet -unless you normally drink a large amount of water already.

If this seems excessive, you can modify it, but remember that hydration is extremely important when dieting.

Wednesday, February 13, 2019

List of Ketogenic Diet Foods

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List of Ketogenic Diet Foods
Ketogenic Diet Foods 

 List of Ketogenic Diet Foods - You can mix and match the meals above and get a good Ketogenic fat burn going where you may notice rapid weight loss.

The following foods are safe for the Ketogenic diet:

  • Cheeses
  • Butter
  • Steak
  • Shrimps
  • Prime Rib
  • Lobster
  • Roast Beef
  • Chicken
  • Duck
  • Fish
  • Halibut
  • Trout
  • Salmon
  • Tuna
  • Lamb
  • Pork
  • Bacon
  • Ham
  • Eggs
  • Beef
  • Abalone
  • Hamburger
  • Crab
  • Filet Mignon
  • Oysters
  • Oils (Olive Oil, Flaxseed oil, etc.)
  • Salt, Pepper, Soy Sauce
  • Spinach
  • Lettuce
  • Mustard Greens
  • Celery

Add for variety but in moderation (Read the ingredients (if applicable) and make darn sure they contain no sugar:
  • Tea
  • Coffee
  • Mustard
  • Brussel Sprouts
  • Cabbage
  • Bok Choy
  • Cucumbers
  • Asparagus
  • Mushrooms
  • Broccoli
  • Olives
  • Green Beans
  • Heavy Cream
  • Capsicum 
  • Onions
  • Avocadoes
  • Kale
  • Nuts
You absolutely must avoid all sugar on this diet because it is the highest GI carbohydrate that will very quickly spike your insulin and destroy any Ketogenic effect.

Other foods to avoid roughly in order of damage they will do to the diet:

  • Sugar
  • Bread
  • Carbs
  • Pasta
  • Rice
  • Wheat
  • Lentils
  • Beans
  • Potatoes)
  • Cookies
  • Doughnuts
  • Potato Chips
  • Pretzels
  • Bagels

All carbs get broken down into sugar in the body. When you eat healthier carbs, however, this process occurs gradually. Simple carbs, which are found in many processed foods, cause this to happen quickly.

Eating pure sugar – e.g. candy, cookies, pastries, other sweets – gives you the sugar spike directly. From the standpoint of the Ketogenic Diet, this is the worst possible outcome!

All sugars are not equal. Fruit, for example, contains fructose, or natural sugar. Fruits are often listed as healthy foods, and they are certainly preferable to foods containing processed sugar.

However, even fruit must be severely restricted with the Ketogenic Diet.

You have to watch what you put on or in your food, as well as the main dish itself. An obvious example would be putting sugar in your coffee or tea.

When applicable, I will remind you of this in the meal plan, but you may have your own favorite toppings. Remember that commercial brands of ketchup, tomato sauce and salsa (and many other popular sauces) contain sugar.

The problem is, many “mixed nuts” contain mainly peanuts. If they are salted, they can also be a little addictive. Since there are so many other varieties of nuts that are better for you, why not just stick to those?

Remember: Quantity Counts When Snacking

Another thing you have to pay attention to when snacking is serving size. This is true for regular meals as well, but with snacks people often “graze” and don’t really watch their servings. This is something you have to be especially careful about at parties, buffets or anyplace where snacks are generously available.

Nuts, such as almonds, cashews and walnuts are healthy sources of fat and protein. They are not, however 100% carb free. That’s why in the snack suggestions, it says a “few” or “handful” of nuts. If you eat large quantities of them, it will undermine your Ketogenic Diet.

5 Reasons Why Keto Diet Meal Plan is Perfect For Weight Loss

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Keto diet meal plan
Reasons Why Keto Diet Meal Plan is Perfect For Weight Loss

Reasons Why Keto Diet Meal Plan is Perfect For Weight Loss - Keto diet plan is one of the most trending low-carb diet for losing weight plan giving effective results all through. Bulletproof coffee has recognized to help reach this state easily without failing the diet plan.
Advantages of a Keto diet diet plan to convince you to definitely follow one today:

1. Fat as fuel: Throughout a ketosis state, the body is familiar with using fat being a fuel or energy rather than glucose otherwise. The body is utilized to having carbohydrates because the power source so when the availability of carbs is shut, it starts using excess fat as fuel. Sounds great!!!

2. Ketones rather than glucose: Ketones are made inside a ketosis state that might get into excess sometimes. But even excess creation of ketones will not be damaging to your body because it gets excreted out through urine, unlike glucose which gets stored as fat.

3. No hunger pangs: Whenever your body reaches the perfect state of losing fat for energy, it no more craves for carb-rich foods, something loaded with sugar and unhealthy. Which means you feel no urge to consume sugar-laden desserts or drinks to help keep yourself energized for many day.

4. Weight reduction: This is exactly what you might have been shooting for, right? Within the ketosis state, the body starts using ketones rather than glucose which will help in regulating the body's insulin level. So, a miraculous diet routine for many diabetic patients battling with weight reduction.

5. Satiation: Last but not at all least, a ketogenic diet cause you to feel fuller for extended suppressing your hunger pangs occasionally. In other weight reduction plan plans, you might be urged to help keep down your hunger guards each time to feel as if eating something, to manage the carb intake. However the case is extremely different in a keto diet, in which you feel satiated without many efforts which helps in reaching your unwanted weight loss goal.

Since you now understand all the benefits you may get from a keto diet, it totally is sensible why you need to be following one now. And of course, you have absolutely nothing to lose except your unwanted weight in this, isn't it?

What is Ketogenic: How Does Keto Work?

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What is Ketogenic, How Does Keto Work, ketogenic diet
What is Ketogenic: How Does Keto Work?

What is Ketogenic? In short, Ketogenic Diet is a “High Fat, Low Carbohydrate” food. It is NOT the same as regular “Low Carb High Protein” diet. The nutrition intake for Ketogenic diet can be described by this pie chart below.

How Does Keto Work?
Normally, our body use glucose as a primary energy source (comes from digested carbohydrate) However, if you do not eat or fasting, the body will adapt and switch the energy source to your stored fats. This is what we called “Ketosis” state. The body will now begin to breakdown fats and produce “Ketone” to be used instead of glucose.

You might wonder why our body didn’t use fats/ketone at as an energy source at the first place? It because glucose is much easier to produce and convert into energy. Producing Ketone, however, are more complicated chemical process and so our body decided to go for glucose first.
This is reason Ketogenic diet is invented to simply reducing the carbohydrate intake to be as low as possible and overload the fats to keep your body in Ketosis state without fasting.

Why I Should go Keto?
The are many researches and clinical studies indicated that Ketogenic diet can help with:

  • Weight Loss – Keto burns Fats. With proper workout plan, you’ll get rid of your weight in a flash
  • Type 2 Diabetes – Since the body will greatly produce less insulin to process the glucose.
  • Epilepsy – Very well known as part of treatment plan. In some cases even eliminated seizure
  • Heart Disease – Keto has shown to improve triglyceride and cholesterol levels. thus, reducing cardiovascular risk factors
  • Acne – Gradually reduce the outbreak and skin inflammation
  • Hunger – You’ll feel more energized during the day and hungry less often
  • Energetic – Many of Keto-ers said that they feel more energize and resilient through out the day as your brain loves Ketone

There are also many other benefits of Keto that I didn’t list them here. Try google it yourself and you’ll be astonished.

Any Side Effects?
Since we’re forcing our body to adapt to an alternative energy source, there will be some temporary side effect during the adaptation phase. This is the way it works.

On the first couple of days that you start Keto-diet, the body will receive less carb intake. However, it will NOT go into Ketosis state immediately. Instead, it will access the stored carbohydrate that we called “Glycogen”. These supplies will last about 1-3 days and that’s when most people start experiencing the Keto side effect.

Without glucose and glycogen, the body have to look for alternative source of energy and pump out Adrenaline to tell the liver to start breaking down fats and produce Ketone. Yes, you’re now in Ketosis Metabolic state.

Unfortunately, the adrenalin, which is a natural hormone that comes out when we’re frightened or excited also cause these associated symptom below.

  • Headaches
  • Heart palpitations or fibrillation
  • Dizziness
  • Aggravation
  • Sweating
  • Flu-like symptom (Known as Keto-flu)
  • Light-Headedness
  • Fatigue
  • Nervousness
  • Pee a lot!! (Ketosis has diuretic effect)

Also during the adaptation phase, you will experience some losses in endurance and strength. This is because the body is not yet familiar with utilizing the Ketosis process as the primary energy source. But don’t worry this is only temporary. Once your body became fully adapted, you’ll feel even more energized than before.

*** Those who have existed heart or kidney condition should consult their physician before starting Ketogenic Diet! ***

To prevent or reduce the side effects, you should not go full on Keto immediately on the first day. But gradually reduce your carbohydrate and increase on fats intake during the first week to aid your body in smooth transition.

You might want to increase salt intake since Ketosis has diuretic effect. Eating salt will slow down your body to pump out water and restore electrolyte balances.

As for Keto-flu, this is very common during the first week as the body is being forced to change their main power source. The symptom should last couple of days or up to a week. Don’t be discouraged by this and quit. Think of it as the opposite of the paleo diet basics and your first trial for a healthy lifestyle!

However, if you’re still experiencing side effect after the first week, add some carb or sugar to your diet in order to come out of ketosis to stop the side effect. Then slowly take the carb out again.