KETOGENIC DIET helps in reducing fat by burning your extra calories. You can follow the KETOGENIC DIET given in this Ebook to get results. Weight loss is not something which you should expect happening instantly. You will need to follow proper and strict KETOGENIC DIET in order to get positive results. Whether you are trying to lose weight. Or just trying to reduce carbohydrates from your body. KETOGENIC DIET is the best healthy option ahead of you. You can try the foods given in this KETOGENIC DIET Ebook. And wait for couple of months to see the results. If you have tried several weight loss programs already without any results. Then, why not try this KETOGENIC DIET. As, you can try the simple foods given in this KETOGENIC DIET at your home. You will not need to spend thousands of dollars on non working weight loss programs.
This KETOGENIC DIET program will save lot of money to you. And you will learn how to follow a proper diet in your daily meal. You can also use this guide to help others who might be facing the same problem as you.
It actually works. And it has tremendous health benefits in addition to weight loss. As the insulin enters the bloodstream to process the glucose, which becomes the main source of energy. A spike in insulin can also result in storage of fats. The body uses carbohydrates and fats as energy. The former being the primary source. When you consume less carbohydrates. The body goes into a state referred to as ketosis. Thus, the name for this low-carb diet. Ketosis helps the body survive on less food. It takes a bit of getting used to, starting anything new is challenging after all. But ultimately, you’ll feel much better, both physically and mentally. That you’d be happy to avoid carbs once and for all. Our bodies are used to using carbohydrates as fuel.
The lack of sugar intake has been proven to help and prevent many diseases. Such as heart disease, high blood pressure, cancers, epilepsy, and many symptoms of aging. A diet low in carbohydrates prevents these spikes. And allows more control over blood sugar levels. A study by the American Diabetes Association found that Type 1 diabetics improved their brain function after consuming coconut- oil. What does this study mean to an average person? It’s not unusual, and has become almost normal, to feel tired and drained. At the end of the day as a result of a poor, carbohydrate- laden diet. Many diseases are a natural result of the aging process. What we do know is that a diet filled with good nutrients and antioxidants, low in sugar, high in protein and healthy fats, while low in carbohydrates, enhances our overall health.
There is also research indicating that using fatty acids for fuel. Instead of sugar may slow down the aging process. Possibly because of the negative effects that sugar has on our overall wellbeing. This has been proven in several studies involving diabetic patients.
Keto and Autism
We know the keto diet affects brain functions. In a study on autism, it was found that it also has a positive effect on autism. All showed improved in autistic behavior. Especially those on the milder autistic spectrum. While more studies are needed. The results were extremely positive. It appears that our bodies do not react well to being exposed to daily toxins. What doctors do know is that cancer cells feed off carbohydrates and sugar. When on the keto diet, the body produces ketones. While the body is fueled by ketones, cancerous cells are not. Therefore, a state of ketosis may help reduce the size and growth of cancer cells.
One study monitored the growth of tumors in patients suffering from cancer of the digestive tract. Of those patients who received a high carbohydrate diet, tumors showed a 32.2 percent in growth. More studies are needed, but these numbers are encouraging.
People with diabetes have a higher risk level to develop cancer due to elevated blood sugar levels.
- Change the body’s metabolism and enable the body to “starve” cancer cells by depriving them of needed nutrition.
- By lowering the body’s insulin level. The ketogenic body may prevent the onset of cancer cells.
- Eat nuts such as walnuts, almonds, filberts, and sunflower and pumpkin seeds.
Foods to Eat in Moderation
- Have one serving of root vegetables. Such as yams, parsnip, carrots, and turnips per day.
- Starchy food such as pasta and potatoes, breads, potato chips, and french fries, cooking oils, and margarine.
- All beers.
Instead, the diet was created by a doctor in 1924 to help his patients suffering from epilepsy.
Epilepsy is a nervous system disorder that can bring on recurrent seizures at any time. The symptoms can be spasms and convulsions. Or an unusual psychological view of the world. In any case, it is caused by abnormal brain activity. A person is diagnosed with epilepsy only. If he or she suffers from more than two seizures in one full day. It was easier for them to prescribe medication than to discuss diet. Today, doctors are returning to using the low carbohydrate, high-fat diet to treat their patients. The results have been extremely promising.
In 1998, the Journal of Pediatrics published a study involving 150 children who experienced seizures despite taking popular anti- seizure medications. The children were placed on the ketogenic diet for one year which the researchers assessed their progress.
Eighty-three percent of the subjects were still in the study after 3 months. Over one-third of the children showed a 90 percent decrease in seizures. The numbers indicate that the keto diet has a tremendously positive effect on children who suffer from seizures. The researchers consider it more effective than medication in many cases.
For anyone with children who experience seizures. The inclusion of a keto diet in the child’s treatment should be discussed with his or her physician.
The children were divided into two groups, with one group being treated with medication. While the other group receiving a ketogenic diet. Seventy-four percent of the ketogenic diet group were successful in reducing seizures.
There have been more studies of childhood epilepsy and the keto diet. These have sparked new and considerable interest within the medical profession.
Chapter 5 – Keto Diet and Blood Pressure
It is a serious health problem that can lead to heart attacks and strokes. Obviously, the higher the blood pressure, the greater the risk. Aging and obesity greatly increase the chances of developing high blood pressure.
Blood pressure is usually treated with a variety of medications. Some of which can have side effects. The best blood pressure is120/80. High blood pressure is the result of hypertension. And the causes aren’t always clear. But we live in an increasingly tense world. And more and more people are dealing with high blood pressure.
It is a known fact that people suffering from high blood pressure frequently carry excess belly fat. And can become at risk for type 2 diabetes. To get at the root of all these problems may require a change in lifestyle.
The symptoms of high blood pressure can be caused by an overload of carbohydrates in the diet, more than the body is able to handle. As we’ve discussed, carbohydrates are converted into sugars, which raise the body’s blood sugar level. Forcing the body to create additional insulin. Insulin stores fat, and an excess of insulin can lead to obesity. All of this can have a negative effect on your blood pressure.
Consuming fewer carbohydrates decreases both the level of insulin and the blood pressure level. This simple dietary change can make a huge difference in your blood pressure.
One group was put on a ketogenic diet containing a maximum of 20 grams of carbohydrates, while the other group was given the weight-loss drug orlistat, in addition to being counseled to follow a low-fat regimen.
Both groups showed similar weight loss.
While weight loss itself would bring about a lowering of blood pressure. The study suggests that a decrease in carbohydrate intake can help lower blood pressure even more.
It was found that potassium specifically had a huge effect on lower hypertension. Doctors recommend at least 4,700 mg of potassium each day for anyone wishing to lower his or her blood pressure.
Foods high in potassium are:
- Acorn squash
- Coconut water
- Dried apricots
- Sweet potato
- White beans
While all these foods are permitted on the ketogenic diet. Limit your intake of sweet potato and beans, which are starchy and can contain a high level of carbs.
Fat is allowed, because it is converted into energy. Our body needs healthy fats to thrive. Let’s take a look at the foods you’ll be eating.
As this book has already pointed out. The elimination of processed foods and sugar is one of the best things you can do for your health in general. Processed foods are filled with toxic preservatives that do nothing for you. But rob you of your good health. Fresh is always better.
Keep your carbohydrates under 50 grams a day. And you’ll feel the difference.
Food to Eat on a Ketogenic Diet
Everyone knows about the healthy fatty acids, vitamins and minerals in seafood. Very few of us eat enough. The keto diet encourages the consumption of all things from the sea. Shrimp and crabs are carb-free. And other shellfish contain only a low amount of carbohydrates.
Fatty fish, such as salmon and sardines, are highly recommended. Because of their high omega-fatty acid content. Fish truly is brainfood.
They are extremely low in carbohydrates. And bursting with vitamins, antioxidants, and the fiber we need daily. Green vegetables such as broccoli, spinach, and kale are believed to decrease the risk of heart diseases and cancer. Cauliflower and turnips can be prepared to look and taste like rice or mashed potatoes, with much less starch and carbohydrates.
They are high in fat content for energy. High in protein and calcium, and low in carbohydrates. And they are low-carb and fit well into the ketogenic lifestyle.
- Be sure to stick with plain yogurt. As the flavored types contain a lot of sugar, as are the so-called “low fat” versions of yogurt.
Avocados are truly “superfood.” They are high in important vitamins and minerals, including potassium. According to a study, avocados are also believed to help lower cholesterol by 22 percent.
Loaded with nutrients and delicious taste. Avocados only have 2 grams of net carbohydrates. Use them in salads and sandwiches.
2. Meat and Poultry
Meat contains very few carbs and is high in protein to help you build muscles.
As they are also inexpensive. They are ideal for anyone on a ketogenic diet.
Eggs also make you feel full. Thereby helping you eat less. Many people take pride in only consuming the whites of eggs. But the true nutrition lies in the yolk. So be sure to eat the egg in its entirety.
3. Coconut Oil
Too many people are unfamiliar with coconut oil, another “superfood.” It is perfect for people dealing with diabetes, and has been used with Alzheimer patients.
Coconut oil can be used in most recipes in place of butter or oil. You can also use it for frying and sautéing.
4. Dark Chocolate
Did you know that dark chocolate has a high amount of antioxidants?
Substitute sweeteners such as Stevia can also be used in moderation.
Keep in mind that fruits are healthful. But they do contain a great deal of sugar. So limit the amount you eat to just a few slices a day. The best juices are “green” with just a hint of fruit for flavoring.
Be careful with cereals. Most are packed with sugar and robbed of any nutrients. Many claim, “nutrition added,” but all that means is that all nutrition has been removed and replaced with a small amount. And a whole lot of sugar for taste. One hundred percent bran cereal will fit into your keto diet. And you can sweeten it with a handful of berries. Just be sure to examine all labels in the cereal aisle. They can be very tricky.
Buy the wholegrain version, instead, and enjoy in moderation.
Legumes and beans are healthy for you. But they are high in carbohydrates. You can have them occasionally. Just make sure you keep it within your daily 20 – 5o carb-gram count.
Alcohols tend to be empty calories. But certain spirits will be better for you than others. Beer is filled with carbs and should be off your keto diet. The expression “beer belly” exists for a reason. Enjoy a glass of wine, instead. Of course, there are variances in different types wine.
They should definitely not be on your keto diet at any time.
However, there are considerable differences of which you should be aware.
Keto v. Low Carb
A low-carb diet can be anything it wants to be. As long as it is low in carbohydrates and “low” is rarely defined. Since there is no real number. You might still be consuming too many carbs.
It is based on the assumption that eating the way our cavemen ancestors did, i.e., meat and no carbs, sugars, or grains, is the healthiest type of diet.
There are problems with this reasoning. First, our ancestors never experienced the kind of diseases that we face.
Basically, ketogenic is low-carb, but it is much more.
There is a reason the ketogenic diet has become so popular. It helps improve your overall wellbeing in addition to helping you lose weight. You have more energy during the day. And you feel sated and full. Thereby reducing the cravings for unhealthy snacks. In essence, you are eating less, but better.
The ketogenic diet is not magic pill made up by some gurus. Countless studies and testimonials are able to back the effectiveness of this diet. It is a scientifically proven method that balances your body’s fat intake to help achieve optimal weight loss.
By using fat instead of sugar as your primary source of energy. The keto diet induces a state of ketosis, which is achieved when your body stops receiving carbohydrates to turn in glucose. The fewer carbohydrates you consume. The more you force your body to burn fat for energy instead of storing it.
This is why it is possible to lose weight so quickly on the keto diet. It counts carbohydrates instead of calories. Using fats as an additional energy source is what ketosis is all about. It is a natural state that helped our hunter-gatherer ancestors survive in early days. They feasted on low-carb foods when they could and fasted when food was scarce. Fat was stored and converted into energy during the scarce times. In addition to the benefits of the keto diet. Most people simply enjoy the way it makes them feel better.