Tag: ketosis

Alcohol While On A Keto Diet

Alcohol While On A Keto Diet

heto
PhotoMIX-Company / Pixabay

Keto-Friendly alcohol.Many low-carb alcohol options are to be had.Products like rum, vodka, gin, tequila and whiskey all include no carbs. In addition, mild beer and wine may be extraordinarily low in carbs.Alcohol intake and the keto food plan is a warm topic. Many those who want to shed pounds come to ketogenic consuming and are extremely joyful that, in contrast to nearly all diets, alcohol isn’t always strictly forbidden whilst going low carb/excessive fat.

keto diet
JillWellington / Pixabay

Even on a keto food plan (underneath 20 grams according to day) you can probable have a tumbler of wine pretty often.A crucial aspect of eating keto is keeping ketosis, the state your body motels to while it should use fat for gasoline in preference to different nutrient corporations (i.E., carbs).A ketosis eating regimen can cause diminished alcohol tolerance.Hardcore keto fans may additionally want to keep away from satisfied hour altogether, as alcohol “stops fat loss lifeless in its tracks,” Israetel says. Drinking alcohol temporarily bumps you out of ketosis, and it’ll also mean that you may get drunker quicker, so you have to be careful.Alcohol is referred to as the fourth macronutrient. It offers our body with 7 energy or electricity in step with gram. But alcohol is a macro that glaringly isn’t required to stay.
If you really want to drink beer on keto, keep on with those low-carb options:
Bud light
Amstel light
Michelob Ultra
Miller Lite
Rolling Rock Green Light
Bud Select
Natural Light

Avoid those.
Sangria
Grenadine
Triplesec
Whiskey sour mix
Coconut rum
Peach schnapps
Syrups introduced into liquor

Keto and Cancer: Where Do We Stand?

Keto and Cancer: Where Do We Stand?

The ketogenic diet has exploded in popularity over the last few years. Hordes of people are using it to lose body fat, overcome metabolic diseases, improve their endurance performance, attain steady energy levels, make their brain work better, and control seizures. And increasing numbers of researchers and personal experimenters are even exploring the utility of ketogenic diets in preventing and/or treating cancer. After all, back in the early part of the 20th century, Warburg discovered an important characteristic of most cancer cells: they generate their energy by burning glucose. If a particular cancer loves glucose, what happens if you reduce its presence in your body and start burning fat and ketones instead?

It’s taken a while, but the research community is finally beginning to take a few swings at this and similar questions.

So, what do we know?

First, let’s just go through a few recent human studies and case studies.

Keto and Cancer Treatment

Women with endometrial or ovarian cancer improved energy levels, appetite, and physical function on a ketogenic diet.

A Bayesian approach to studying the effects of ketogenic diets in humans and animals with high grade glioma (a brain cancer) found an “overall survival-prolonging effect.”

In gliomas, an analysis of available case studies using ketogenic diets found increased overall or progression-free survival. These were not randomized controlled trials, however, so they say nothing definitive.

A recent review paper gives a good overview of the current state of ketogenic diet and cancer research, finding that:

  • Ketosis targets tumor metabolism.
  • Ketosis improves effectiveness of conventional therapies.
  • Ketosis has favorable effects of anti-cancer gene expression.

One thing you might notice is that there are no studies showing that standalone ketogenic diets cure cancer. There aren’t very many randomized controlled trials in general.

What there are are studies showing that ketogenic diets are safe and potentially effective adjuvant treatments—treatments that supplement conventional cancer treatments. You don’t see keto “defeating” cancer alone. You see keto enhancing the effect of chemotherapy. You see keto enhancing the effect of radiation. You see keto protecting normal cells and increasing the vulnerability of cancer cells to conventional treatment.

That’s not to say that keto can’t beat cancer. Maybe it can. But the clinical research simply isn’t there to say one way or the other.

Where keto seems even more promising is in prevention of cancer.

Keto and Cancer Prevention

Diabetes is a disease of carbohydrate intolerance. It’s a disease in which carbohydrate consumption results in elevated blood sugar, exaggerated insulin response. The way most people with diabetes eat leads to chronically high levels of insulin and blood sugar. Yeah, yeah, I know about all the badass Primal eaters who are “technically” diabetic but keep their blood sugar pristine and insulin minimized by watching what they eat, exercising regularly, and just generally leading a healthy lifestyle—but those people aren’t a large enough a group to have an effect on the category known as (and studied as) “diabetics.” Most people with diabetes unfortunately keep eating the same junk that got them there.

What does research say about the cancer rate of most people with diabetes? It’s usually higher.

One of the most consistent risk factors for many types of cancer is having diabetes and experiencing all the metabolic fallout that entails—high fasting insulin, insulin resistance, elevated blood glucose. Cancers of the liver, pancreas, breast, endometrium, bladder, and kidney all have strong associations with type 2 diabetes. This should come as no surprise. Not only do many cancers thrive on glucose as fuel, the high insulin levels typical of people with diabetes and insulin resistance increase the availability of growth factors that promote cancer growth.

Meanwhile, therapies that are known to reduce the symptoms of diabetes—lower fasting insulin, increase insulin sensitivity, normalize blood sugar, etc—tend to lower the risk of cancer. A perfect example is metformin.

Metformin activates AMPK, the same autophagy pathway activated by exercise, fasting, polyphenol consumption, and reduced calorie intake. It lowers blood sugar, increases insulin sensitivity, and extends the lifespan of type 2 diabetics.

Metformin also seems to protect against cancer. It lowers hyperinsulinemia and may protect against insulin-related cancers (breast, colon, etc). Early treatment during adolescence, for example, protects rats against later tumor growth.

What does this have to do with ketogenic diets?

Ketogenic diets have many similar effects. They activate AMPK. They lower blood sugar. They’re great for fat and weight loss, which enhances insulin sensitivity. Recently, researchers have even used ketogenic diets to resolve type 2 diabetes.

Now, not all cancers are linked to diabetes. For example, diabetes doesn’t increase the risk of gastric cancer. That’s because it’s linked to bacterial infection, not elevated blood sugar. And that’s why taking metformin doesn’t reduce the risk of gastric cancer. This actually supports my hypothesis that, when diabetes does not increase the risk of a cancer, neither does metformin reduce it—like gastric cancer. Diabetes doesn’t increase it, so metformin doesn’t reduce it. That’s the mechanism in play.

Nor do all cancers burn glucose exclusively. Some thrive in a ketogenic environment.

There is a mutation called BRAF V600E in certain cancer cells that allows them to utilize ketone bodies to stimulate growth. About 50% of melanoma, 10% of colorectal cancer, 100% of hairy cell leukemia, and 5% of multiple myeloma cases exhibit the ketone-utilizing BRAF V600E mutation. Indeed, a cancer cell’s inability to break down and metabolize ketone bodies is the best predictor of whether a ketogenic diet can even help against a given cancer.

But if we’re talking prevention. If we accept that not developing diabetes—all else being equal— probably reduces the risk of getting cancer, then using ketosis to improve all the same symptoms linked to diabetes should also reduce the risk of getting cancer. And if it doesn’t reduce the risk, it probably won’t hurt. I mean, is there a doctor alive who claims that increasing insulin sensitivity, lowering hyperinsulinemia, and losing body fat will increase the risk of cancer?

A Few Takeaways To Consider

As I see it—and this is not medical advice—the most promising use of ketogenic diets in cancer are as follows.

Adjuvant therapy: Using ketosis to enhance the efficacy of conventional therapies like chemotherapy and radiation, increasing the susceptibility of cancer cells to treatment and increasing survival of healthy host cells.

Prevention: Using ketosis (whether intermittently or long term) to lower fasting blood glucose, reduce diabetes risk (or resolve extant diabetes), and improve your ability to burn fat and not rely on exogenous glucose so much should in theory reduce your risk of most cancers.

Whatever you do, if you’re an actual cancer patient, discuss this with your doctor. Make sure your particular variety of cancer isn’t partial to ketones. Make sure it’s one of the cancers that actually craves glucose. If you end up with a cancer that thrives on ketone bodies, and you go deep into perpetual ketosis, you could be making an enormous mistake.

But the bottom line is that, assuming you don’t already have one of the cancers known to utilize ketones, going into ketosis from time to time isn’t going to hurt—and it will probably help reduce the risk of cancer.

I’m going to close this post with an anecdote from one of my employees. His father passed away a dozen years ago from multiple myeloma, a type of white blood cell cancer. This was before he worked at Primal Nutrition; he was just getting involved in alternative forms of health and nutrition research. What struck him most, particularly in retrospect, was how his father’s appetite changed during his battle with cancer. He began craving candy—Reese’s peanut butter cups, Hershey’s kisses, Now-and-Laters, and all other kinds. As he says it, looking at his dad’s snack drawer was like looking at the archetypal bag of Halloween candy.

I don’t know if this is evidence of anything. Can cancer actually tap into your specific appetites? Can it change how you perceive and desire specific foods? Was his father actually being programmed by his cancer to over-consume sugar?

Who knows.

What I do know is that no one needs garbage candy. A few seconds of momentary gustatory pleasure, followed by regret and the incessant need to repeat—is it worth it? Is it worth the off chance that eating lots of sugar feeds and promotes cancer? Don’t do it, folks. I know my longtime readers are right there with me. I know you guys who’ve been here from the beginning are probably getting egged on Halloween because you’re giving out collagen packets and mini-kettlebells. But if you’re new to this site and way of eating in general—maybe a co-worker passed my info along to you, maybe you’re trying to make a big change in the way you eat and live—avoiding the obviously terrible-for-you stuff like candy and baked goods is the biggest change you can make. And not just for cancer.

So, do I want you to walk away from this post thinking that keto is a cancer cure? No. I’m a fan of ketosis, and I think almost everyone should spend time in that metabolic state, but I don’t consider it to be magical. The jury is definitely still out. Does ketosis look like a strong candidate for improving efficacy of various therapies in certain cancer patients? Yes. Can keto improve health markers shown to reduce a person’s risk of getting cancer in the first place? Yes.

The keys to good health are generally speaking pretty consistent. 

There’s no guarantee against cancer, but I think the advice I just mentioned supports a good fighting chance.

Take care, everyone. Be well.

If you’d like to add an avatar to all of your comments click here!

 

 

Just How To Lose Chest Fat

Just How To Lose Chest Fat

Just How To Lose Chest Fat

For some individuals losing breast fat is hard. No matter just how much weight is lost as a whole from the body, the chest fat still appears to remain. Some people have really a condition called gynecomastia which is an irregular quantity of glands under the nipple areas and also this brings in fat build-up.

For individuals such as the above, and also for anybody intending to shed breast fat, the suggestion is to keep reduced body fat (18% or 2). The Keto diet strategy is the absolute best diet regimen plan to do this:

This is a muscular tissue sparing weight management diet plan Functions by calling for body into ketosis with carb starvation Ketosis is the state where the body changes fat right into ketones that the mind makes use of for gas when sugar (carbohydrates) are in short supply The only time the body creates and also burns ketones in big quantities is when insufficient glucose is supplied Carbohydrates require to be limited to 30 grams or less each day The benefits are that the body burns fat as its key gas source If you limit calories you will burn body fat at a high price You often consume much less than on carbs This diet saves lean muscular tissue when ample healthy protein is absorbed (50-150 grams minimum each day per extra pound of body weight) The diet plan keeps the metabolic procedure from lowering

There are 3 different methods of coming close to the Keto diet regimen:

Need Keto: Restrict carbohydrates (to 30 grams everyday) and become part of ketosis Remain on this program for extended periods till objective weight-loss is acquired Occasionally stab in the back carbs for 1-2 days Only utilize this diet regimen strategy when weight lifting is being done Targeted Keto: This is the exact like the basic keto yet take in an extra 25-50 carbohydrates every day regarding 30-60 mins prior to weight lifting to provide power for muscular tissues Can assist maintain toughness while on the diet These carbs ought to not be counted towards the 30 grams daily allowance Cyclic Keto: Enter into ketosis throughout the week Do ‘carb-ups’ during the weekend break A lot of difficult of the 3 methods; should certainly not be done without supervision

At the precise very same time as doing the Keto diet intend a workout program targeting the upper body needs to likewise be performed. You must do high repeating exercises (15-20 workouts a set) with reduced weights.

Slope press for the upper chest Apartment press for the middle upper body Decline press for the lower breast A great deal of pushups (as lots of as you can for 5 repeatings) Exercise with flies

These workouts need to be attended to 2 months.

This is applied to the breast area 2 times each day. If your metabolism is working properly, doing this need to allow you to lose fat quick.

Needs to all else stop working, as well as the fat is still on your upper body after that surgical means may be needed. Some factors of view state that this is the only methods of getting rid of the fat from the chest efficiently.

Fat on the upper body place appears to be a continuous problem for some individuals. Diet regimen and also exercise can often be utilized to eliminate this. If this stops working, you may need to think concerning surgical treatment.

keto diet
zuzi99 / Pixabay

For some individuals shedding chest fat is not simple. No matter how much weight is shed on the whole from the body, the upper body fat still appears to stay. Ought to all else fail, and also the fat is still on your chest after that surgical ways could be called for. Some viewpoints state that this is the only methods of removing the fat from the upper body efficiently. Fat on the breast location seems a constant problem for some people.

Keto Diet Side Effects

Keto Diet Side Effects

Once you initially begin a keto diet, the body may go through a brief bout of what’s referred to as “keto influenza.” The signs and symptoms, that could include fatigue, belly pain and lightheadedness, have practically nothing related to ketosis or ketogenesis. Instead, the “keto flu” is triggered by the body’s response to carbohydrate restriction. Think about your switch from a carb-heavy diet to a low-carb diet like a breakup.

Saying goodbye to that easy, familiar source of energy can be difficult, even if you know that there are rewards to follow. See, most of your cells prefer to burn sugar for fuel and that’s what your body is used to. When you start to restrict those carbohydrates, the body undergoes a series of changes on cellular and hormonal levels. And some of those changes cause the keto flu. In addition to fatigue, stomach pain and dizziness, other symptoms can include: sugar cravings, dizziness, brain fog, irritability, nausea, cramping, muscle soreness and insomnia.

keto
pasja1000 / Pixabay

The good news is that, while symptoms often start during the first day or two of carb restriction, they usually last for less than a week. The number and severity of symptoms and the length of the keto flu will be different for everyone. This is mainly tied to each person’s level of metabolic flexibility, which means how well you can adapt to using different fuel sources, like carbs, fats, protein and ketones. Metabolic flexibility mostly depends on genetics and lifestyle factors, like how much sugar and processed foods you were previously eating, and how much you exercise.

A healthy diet and plenty of exercise before you start keto may help to reduce or even prevent keto flu. One of the main reasons keto flu happens, is that when carbs are restricted, insulin levels drop and trigger the kidneys to release sodium and water. Glycogen, which is the body’s storage form of sugar, is stored with water, as well. So, when the body begins to break down glycogen, some water will be flushed out.

The start of a keto diet can also lower T3 thyroid hormone levels, which can cause feelings of fatigue, depression and mental fog. Levels of cortisol, the stress hormone, maybe also increase, because the ketogenic diet triggers a starvation-like response in the body. Remember: This is all temporary! The main way to combat keto flu is to drink lots and lots of water, with a pinch of unrefined salt added.

It is very easy to become dehydrated on keto, so stay vigilant about your hydration! The suggested water intake for most adults is between at least 2.7 and 3.7 liters of water per day. Also, be sure to supplement your diet with sodium, potassium and magnesium.

Sodium and potassium are lost at a rapid rate at the start of keto because of the decrease of insulin. This can cause fatigue, lightheadedness, headaches, constipation and cramping. Add more leafy greens and avocados to boost potassium in your diet. Try recipes like a spinach watercress keto salad, easy keto creamed spinach and avocado egg salad.

Also, add extra sprinkle of unrefined salt on your food to compensate for sodium loss. Extra magnesium will help prevent and treat cramps, improve sleep quality, and increase insulin sensitivity. To boost those levels, add more pumpkin seeds, almonds and spinach to your keto diet.

keto diet
Anelka / Pixabay

Almond butter chia squares is a great recipe to make for this purpose, or sprinkle some extra pumpkin seeds on your breakfast keto porridge. You can also purchase potassium gluconate and magnesium citrate supplements from a pharmacy or health food market. The recommended daily doses for most adults are: 5 to 7 grams of unrefined salt; 3,500 milligrams per day of potassium; and between 310 and 400 milligrams of magnesium. One other way to help lessen the effects of keto flu is to eat more fat.

Animal fats and dairy take a long time to create fuel for the body, but MCT oil, which is made of medium chain triglycerides, go straight to the liver after digestion. There, they can be converted into ketones and sent to the cells in your body for fuel. An hour of light exercise, like walking, first thing in the morning can also tremendously help with keto flu. This will help deplete your glycogen stores and kickstart ketosis, which helps the keto flu go away faster.

Just remember to drink even more water when you exercise. A good night’s sleep can also work wonders for fatigue and stress relief, and some people find that a daily, 15-minute meditation practice is also very helpful. With some preparation, you can get through the keto flu!

Keto Shrimp

Keto Shrimp

I’m going to be making some shrimp today with some mixed veggies like in a
stir-fry there’s a keto friendly recipe. I’m going to be putting in some of these
pork and beef sausages that are nitrate free and we’ll be cooking it in.
Kerrygold butter so basically we got about 2 pounds actually we have two
pounds of jumbo shrimp right here.And we’ll be cooking that with some veggies
that I have left over from a previous recipe. And these are some portobello
mushrooms about two cups of portobello mushrooms. about two cups of asparagus
and half a red onion. Now if you’re doing the keto diet you kind of want to watch
the red onions because they’re they’re high in carbs then than other other
vegetables so basically really really simple.

keto
Robert-Owen-Wahl / Pixabay

We’ll be seasoning it with garlic and pepper salt and a little bit of black
pepper and we’ll be cooking it in the Kerrygold.
So we’ll get started I’m going to start cooking our vegetables first so we’re
going to set our heat on high and I’m going to be using two to three
tablespoons of Kerrygold. Remember that you want to have high fats
and your keto diet so your body goes into using ketones. Since shrimp has no
fat in it we’re going to have to kind of make up for that with adding enough
Kerrygold butter to make it to make it taste good. But at the same time
make sure that it’s a good macro ratio of fats to protein. So it’s beneficial
for our keto diet so I’m using about three tablespoons Kerrygold took the veggie then I’m going to set that down to medium and
burn all my butter. You there’s gonna give it an amazing rich
flavor to our vegetables and shrimp the vegetables. In first going to cook
them on medium-high for a little bit so it’ll soften up let me come over here
cut our sausage and I’m going to use about three of these sausages in the
recipe cut them in about quarter-inch
handles. For adding quarters the more haha
the guys can tell that I’m go buy any recipes I visually just wing everything
so bear with me here kind of reminds me of a jambalaya recipe.
You know it’s easy with in the sausage only we’re not using any rice or tomato sauce go ahead and press.

keto diet
Free-Photos / Pixabay

Oxygen match so once you see your your vegetables are
starting to soften up and your mushrooms start turning from that. For me look
into what it looks like now then you guys are ready to add your shrimp. You
only want to cook your shrimp about five minutes because if you overcook them
then they become kind of like tough and they shrink up a lot. So want to add them
last and they don’t need a lot of time cooking. Awesome on a little bit and now we’re
going to add about one or two teaspoons of garlic and pepper. And some black
pepper about one teaspoon of black pepper just to season. So once we add the garlic pepper and the

ketosis
chongodog / Pixabay

pepper and give it a couple of those tosses. Get the ingredients mixed in
there as you can see our shrimp starting to turn pink this meal will probably
make about eight servings. So you know you got a good amount of food there if
you look at the price that I actually paid for the two pounds of shrimp. Which
is $15 and you’re getting eight servings out of this meal. You’re actually only
paying like a little bit over $2 per meal. Which is really cheap considering
that it’s really good quality jumbo shrimp. Here it is finished recipe the shrimp
are cooked through but not overdone the vegetables are perfect And basically
we’re going to serve it as you can see those are two really really big servings.
And we still have a lot left over for another few meals. So out of those two
pounds of shrimp and that sausage, we got quite a lot of food and as kedo friendly
so I hope you guys enjoy the recipe.

Preparing For The Keto Diet

Preparing For The Keto Diet

So you’re ready to adapt to a ketogenic diet to lose weight and improve your health. You’ve come to the right place. Making any big lifestyle or diet changes can be challenging ,especially at first. There are a lot of new routines to learn and old habits to unlearn. Over time keto becomes the new normal and the dramatic results are so worth it. What’s the best way to get started with a ketogenic diet? Here we’ll outline three steps to keto success. But first let’s define what a keto diet is simply put it is a high fat low carb low to moderate protein diet. By drastically restricting carbohydrates in your diet the body will enter and sustain ketosis a metabolic state.

keto
Daria-Yakovleva / Pixabay

Where the body burns a highly efficient alternative fuel called
ketones. Not only does the keto diet help with weight loss, but current research
also indicates that it can help to improve health conditions. Like heart
disease type 2 diabetes and Alzheimer’s disease. To start your keto journey off
on the right foot here are our top three key pieces of advice. Eat the right foods
eat the right amount of those foods and prepare for the keto flu. Let’s start with food. Your goal on a consistent basis is to replace carb heavy foods with keto friendly foods.

keto diet
silviarita / Pixabay

This will help you eat fewer calories than before and help jump-start and sustain ketosis. You will need to focus on meat high fat dairy and healthy oils. Leafy green and above-ground vegetables nuts and seeds avocado berries and keto approved sweeteners. You’ll need to entirely avoid grains sugar fruit and
starchy vegetables. For more info see our video keto cooking keto food list for
plenty more information on what to eat and what not to eat on keto. You’ll be
relying a lot more on home-cooked food than packaged processed or prepare foods.
It’s important to note that you don’t have to figure out how to do this on
your own there are so many resources online. Including meal plans shopping
lists budget breakdowns and recipes will teach you to avoid common pitfalls. How
to read labels and nutritional information. And which keto foods can be
swapped and substituted for foods that are off-limits. You might be surprised
how many things like bread pasta cookies and ice cream you can still enjoy. If you
just learn how to make them keto friendly. It’s not just eating the right foods
though.

ketosis
silviarita / Pixabay

That is the foundation of the diet you must also learn how much to eat.
Which brings us to our second point. A keto diet can help you to restrict your
calorie intake in a slow and steady way. Which leads to long-term weight loss but
it can be hard to do this. If you’re not carefully tracking what you eat. One way
to figure out how much you should be eating on a keto diet. Is to check on
your progress every few weeks and adjust accordingly. Fats carbs and protein which need to be kept in careful balance.To keep your body in ketosis as a general rule we recommend eating below 35 grams of carbs a day and aiming to get 70% of your calories from fat and 25% from protein.

lose weight
Sponchia / Pixabay

The keto calculator can help you dial in exactly what to be.Aiming for each day and will keep you on track for a deeper dive into macros. You must prepare for the keto flu. When you first cut back
on carbohydrates ,your body will experience some changes as it adjusts to
your lifestyle .One possible change is the keto flu. An umbrella term for the
flu-like symptoms you may encounter like fatigue or mental fogginess. Usually
these symptoms only last a short while. But it is best to be prepared you will
need to drink more water increase your sodium potassium and magnesium intake
and eat more fat. Especially MCTS. Most importantly check in with yourself
from time to time to monitor the changes in your body composition. And how you
feel and to be sure that the ketogenic diet is the right choice for you.

Pizza On A Keto Diet

Pizza On A Keto Diet

You can still eat pizza around the keto diet regime, however it takes a bit of creativeness. When dining out, I order a thin-crust pizza, then take my fork and slide all the toppings off the crust. It helps to order a pizza with lots of toppings. Ordering one topping on a deep dish pizza leaves you with very little left to eat.

Just like most food items choices on keto, the very best pizza is definitely the one you are going to make your self. Consider the low-carb pizza crust menu, then use many of these tips for toppings:keto

Mexican pizza – Use either conventional (lower-carb) pizza sauce or enchilada sauce and very best with taco-professional garden soil beef or fowl. Add a bit of salsa, cut onions, cut jalapeno peppers, plus some warm sauce (Taco Bell very hot sauce will be the cheapest in carbs). For some added flavor, put chopped cilantro. And best with sliced avocado after baking.

Greek pizza – sauce, feta milk products, red-colored-tintedonions and olives, and exactly how about some artichoke hearts?

Buffalo chicken pizza – I had been pleased to learn that Frank’s red-tinted-hot buffalo wing sauce is reduce in carbs. If you want very hot, hot and hot use chopped grilled fowl, some onions, crumbled azure cheese, and the buffalo sauce to make a zesty pizza. Don’t overlook to drizzle just a little blue cheese dressing within the best. Don’t overlook to drizzle a bit blue cheeses dressing on the leading., Buffalo poultry pizza – I used to be delighted to learn that Frank’s reddish-warm buffalo wing sauce is low in carbs.

Indian pizza – There’s the local cafe close by that focuses on Indian pizzas, which gave me the thought of developing my very own, private. If you decide to turn this tasty choice, you could utilize a packed Indian meals seasoning for chicken along with the low-carb crust and include some greens. If you wish to start from scratch period some poultry with standard Indian spices or herbs, like masala, currypowder and cumin, and then any other spicy Indian seasonings you can imagine. Put veggies, if desired. In order to begin completely from scratch time of year some fowl with traditional Indian spices, like masala, currypowder and cumin, and then any other spicy Indian seasonings you can think of. Add veggies, if desired., Indian pizza – There’s the local cafe near by that focuses on Indian pizzas, which offered the idea of producing my own.

Alfredo pizza – Utilize a keto diet regime-comfy and enjoyable Alfredo sauce or maybe place some from a jar. Leading with fowl or shrimp, in addition garlic clove, parsley, Roma tomatoes – and additional and furtherextra and further parmesan cheeses if you’d like., Alfredo pizza – Use a keto diet regime-comfortable and warm and cozy and warm and friendly Alfredo sauce or simply just place some far away from a jar. Very best with fowl or shrimp, additionally garlic clove, parsley, Roma tomatoes – and additional and extraadditional and further parmesan dairy foods, Alfredo pizza – Make use of a keto diet regime-nice Alfredo sauce or just just just spot some away from a jar. Best with fowl or shrimp, additionally garlic, parsley, Roma tomatoes – and added and additionaladditional and further parmesan cheeses, Alfredo pizza – Use a keto eating plan-satisfying Alfredo sauce or just spoon some from a jar. Finest with poultry or shrimp, plus garlic clove, parsley, Roma tomatoes – and additional and furtherfurther and further parmesan dairy productsketo diet

Obviously, you may have all the regular pizza choices:

Meats lovers – pork, sausage, Pepperoni and bacon whatever you’d like. All these are very low-carb options

Veggie fans – onions, tomatoes and Mushrooms all sorts of peppers, artichoke hearts… you name it, it’ll preference fantastic.

Three (or four, or five) cheeses pizza – Try out feta cheeses, light blue dairy foods, goat cheeses, item dairy products or some other tangy cheeses, along with — or possibly in area — of the typical shredded mozzarella. (Remember, numerous lower-carb crusts will also be made out of dairy products. You might like to be cautious of overdoing it!

When you have a good low-carb crust, the topping tips are limitless. Keto dieters have lots of options. The only limit is your imagination.

Keto Foods

Keto Foods

Keto Foods

Due to the fact we have been surrounded by fast food restaurants and highly processed meals, it can be a obstacle in order to avoid carb-wealthy meals, but correct preparing may help.

Strategy menus and snack foods at the very least a week ahead of time, so you aren’t caught with only substantial carb meal choices. Research keto recipes online; there are quite a few good ones to choose from. Immerse yourself in the keto lifestyle, find your favorite recipes, and stick with them.

There are some items that are staples of the keto diet regime. Be sure to have these items on hand:

Eggs – Found in omelets, quiches (indeed, hefty lotion is legal on keto! ), tough boiled as a snack food, low carb pizza crust, and much more if you appreciate eggs, there is a great chance of good results on this diet regime Bacon – Do You require a cause? breakfast, salad garnish, burger topper, BLT’s (no bread of course; try a BLT in a bowl, tossed in mayo) Cream cheese –

Dozens of recipes, pizza crusts, main dishes, desserts Shredded cheese – Sprinkle over taco meat in a bowl, made into tortilla chips in the microwave, salad toppers, low-carb pizza and enchiladas Lots of romaine and spinach – Fill up on the green veggies; have plenty on hand for a quick salad when hunger pangs hit EZ-Sweetz liquid sweetener – Use a couple of drops in place of sugar; this artificial sweetener is the most natural and easiest to use that I’ve found Cauliflower –keto

Fresh or frozen bags you can eat this low-carb veggie by itself, tossed in olive oil and baked, mashed in fake potatoes, chopped/shredded and used in place of rice under main dishes, in low-carb and keto pizza crusts, and much more Frozen chicken tenders – Have a large bag on hand; thaw quickly and grill, saute, mix with veggies and top with garlic sauce in a low carb flatbread, use in Chicken piccata, chicken alfredo, tacos, enchiladas.

Indian Butter chicken, and more Ground beef – Make a big burger and top with all sorts of things from cheese, to sauteed mushrooms, to grilled onions… or crumble and cook with taco seasoning and use in provolone cheese taco shells; throw in a dish with lettuce, avocado, cheese, sour cream for a tortilla-less taco salad Almonds (plain or flavored) – these are a tasty and healthy snack; however, be sure to count them as you eat, because the carbs DO add up.

Flavors include habanero, coconut, salt and vinegar and more. The keto plan is a versatile and interesting way to lose weight, with lots of delicious food choices. Keep these 10 items stocked in your fridge, freezer, and larder, and you’ll be ready to throw together some delicious keto meals and snacks at a moment’s notice.

Click Here To Get Your Custom Diet Plan

Ketogenic Lifestyle

Ketogenic Lifestyle

Adapting to a ketogenic lifestyle can take
some re-working of your habits and a new perspective on how you approach meals and snacks. But, no matter how you were eating before,
most of the foods that are the pillars of a keto diet are things you’re already familiar with — we’re just helping you learn to use them in slightly different ways to promote ketosis in your body.

Though there are hundreds of foods that fitKetogenic
into a keto diet, there are some that are the true rock stars of the bunch. Here are our top 10 most versatile and healthful foods for the ketogenic diet: Eggs: High in protein and low in carbs, eating eggs has been shown to help promote a feeling of fullness, and egg yolks contain thirteen essential vitamins and minerals, as well as antioxidants. While eggs were once demonized for their relatively
high levels of cholesterol, we now know that consuming them doesn’t raise blood cholesterol levels in most people, and can actually reduce the risk of heart disease.

To incorporate some eggs into your morning routine, try our Chorizo Baked Eggs recipe and save the rest for a super quick and easy to take breakfast. Olives and olive oil: These heart-healthy little fruits are bursting with antioxidants and anti-inflammatory compounds. A one-ounce serving contains two grams of total carbs. Stock your pantry with extra-virgin olive oil, which is one of the healthiest oils for baking, cooking and deep-frying at high temperatures. Meat, poultry and seafood:

In addition to being low in carbs, and high in fat and protein, meat contains nutrients, like vitamin B12, creatine and taurine, that aren’t found in plants. Shellfish and fish contain anti-inflammatory omega 3s that are associated with improved mental health and decreased risk of disease. If you want a fun and simple dinner that the whole family can enjoy, try our Baked Italian Meatballs using ground beef.

Choose 100% grass-fed pasture-raised red meat,
pasture-raised poultry and sustainably farmed or caught seafood. Not only is this better for the animals and the environment, meat from humanely raised animals is typically more nutrient-dense. High-fat dairy: High-fat dairy contains quality
protein, vitamins and minerals, and something called “conjugated linoleic acid,” which is one of the few fatty acids that promotes fat loss. Some studies suggest that a moderate amount of high-fat dairy helps reduce the risk of heart attack and stroke.

High fat and very little carbs make high-fatdairy a keto winner! Try full-fat cream and sour cream, butter and ghee, soft cheeses like mascarpone and cream cheese and hard cheeses like jack and cheddar. Dark chocolate: Scientifically speaking, real chocolate (not the processed stuff with tons of sugar) isn’t the “sinful” treat it’s
often made out to be. In fact, dark chocolate is loaded with antioxidants
and flavanols that can decrease blood pressure, heart disease risk and insulin resistance. Just be sure that there are no sugars and a minimal amount of carbs per serving, and enjoy sparingly.keto

Berries: Berries are some of the healthiest
and most keto-friendly fruits. Blueberries have been shown to improve memory
and brain function, while raspberries and blackberries are packed with antioxidants that reduce inflammation. Remember to eat berries in moderation, as
they do contain carbs. Make a sweet treat to include some berries
into your diet by freezing up some Berry Bomb Pops using raspberries and blueberries. Alliums: Garlic, onions, leeks and other alliums
are prized in most cuisines for their aromatic flavors. They also contain allicin, a potent plant compound that protects the body from brain damage and disease.

These veggies tend to be rather high in net carbs, but, used in small quantities, they are great for enhancing the flavor and nutrition of your keto cooking. Cruciferous vegetables: Broccoli, cauliflower, cabbage and other cruciferous veggies contain high levels of vitamins K and A, as well as
a special compound called sulforaphane. Once digested, sulforaphane can help detoxify the body and protect cells from oxidative stress. We also love cruciferous vegetables for their low carb counts and amazing versatility. Craving an old favorite at dinner?

Whip up a batch of Easy Creamy Cauliflower
Mashed Potatoes. You won’t even miss the real thing! Coconut oil: Though very high in saturated fat, coconut oil has been found to help lower cholesterol and promote the loss of belly fat, thanks to medium-chain triglycerides. MCTs are absorbed directly by the liver and converted into ketones, which can help decrease calorie consumption, increase energy levels, and even improve brain function. Nuts and seeds: Rich in fiber and minerals, nuts and seeds are also associated with reduced risk of heart disease, certain cancers, depression and obesity.

We suggest avoiding nut and seeds oils, which contain high levels of inflammatory omega 6s, and choose whole or freshly ground nuts and seeds instead. Some of the best seeds and nuts for the keto diet are macadamia and brazil nuts, pecans, walnuts and almonds, and pumpkin, sunflower and flax seeds.

Click Here To Get Your Custom Diet Plan

Are Keto Diets Safe?

Are Keto Diets Safe?

“Are keto diets safe?” Given the decades in which ketogenic diets have already been used to treat Certain types of childhood epilepsy have accumulated a lot of safety data. Nutrient deficiency seems to be an obvious problem. Insufficient intake of 17 micronutrients – vitamins and minerals – has been reported in humans on a strict ketogenic diet. Diet is a particularly important point to make sure that you get all the essential nutrients, since you may be eating less.

Keto
Daria-Yakovleva / Pixabay

The ketogenic diet is usually so nutritionally restricted, that one review calculates that you get enough amount of daily intake of vitamins and minerals, you will need to eat over 37,000 calories a day. This is one of the advantages of plant approaches. Like the editor – in – chief of the Journal of the American Dietetic Association says “Is there a diet more nutrient-dense than vegetarian food?” Choosing a healthy diet can be easier than stuffing 50 dicks of oil into your coffee. And here we are not just talking about not meeting your daily needs. Kids on a ketogenic diet get scurvy, and some even die from selenium deficiency (which can cause sudden cardiac death).

Vitamin and mineral deficiencies can be solved with supplements, but what about the weakness of the prebiotics, dozens of types of fiber and sustainable starch, contained in whole grains and beans, which you will not consume? Not surprisingly, constipation is common in keto diets, but as we have seen before, limiting our microbiome by prebiotics there can be a whole host of negative consequences. Ketogenic diets have been shown to decrease the richness and diversity of our intestinal flora. Microbiome changes can be detected within 24 hours after switching to a low-fat, low-fat diet. Lack of fiber makes our good gut bacteria starve, but before, we thought that almost all the fiber in the food are completely digested in the small intestine.

keto Diet
JerzyGorecki / Pixabay

But based on studies using radioactive tracking devices, we now know that about 7% of saturated fat in a high-fat meal, they can reach the colon, which can lead to devastating changes in our gut microbiome, weight gain, increased bowel permeability, inflammatory changes. For example, the decline in useful bifidobacteria and reducing the total production of short-chain fatty acids, both of which are expected to increase the risk of gastrointestinal disorders. Okay, but let’s see essentially what can all that saturated fat do if they reach our heart? If you look at low-carb diets and overall mortality, people who consume low carbohydrates are significantly more at risk that they die, for whatever reason, on average a much shorter life.

However, in terms of cardiovascular disease, it matters whether it is animal or vegetable fat. Based on the famous Harvard cohorts, the intake of more animal Low carb foods are associated with higher mortality than cardiovascular disease – 50% greater risk from death from a heart attack or stroke – but no such link was found for low-carbohydrate, plant-based diets. And it’s not just Harvard. Low carbohydrate food models that favor animal protein and fat from sources like red meat and chicken, are associated with higher mortality; while those favoring vegetable proteins and fats from things like vegetables, nuts, peanut butter, whole grains, are associated with lower mortality. The production of cholesterol in the body is directly related to body weight. Any kilogram of weight loss by any means is associated with about one point drop blood cholesterol levels. But if you put people on a very low carbohydrate ketogenic diet, beneficial effect on LDL bad cholesterol dull or even completely neutralize.

Balancing changes in LDL or HDL (what we thought was good cholesterol) are considered sufficient to offset this risk. You don’t have to wait until cholesterol builds up however, there should be adverse effects in the arteries. Within three hours after eating something rich in saturated fat, you can see a significant impairment of arterial function. Even with 5 pounds of weight loss, arterial function worsens with the ketogenic diet, as seems to be the case with low carbohydrate diets in general.

Click Here To Get Your Custom Diet Plan

 

Keto Help

Keto Help

“Daily Keto Meals™ Makes Keto Easy, Fun And Fast”

Dear friend,

My name is Caleb O’Dowd. I’m the Founder of Daily Keto Meals. Our mission is to make your journey to success on Keto easy, fun and fast.

Day after day I hear dozens of people voice the following problems (perhaps one or more of them apply to you.)

► I don’t know how to figure out my macros.
► I can never keep straight how much protein, fat, or carbs I’m supposed to eat.
► Keto food is boring.
►Everyone else is losing weight on Keto but me.
► I lost some weight in the beginning but now I’ve stalled for a long time.

I want you to know I take these problems seriously.

Sometimes I spend time awake at night realizing how badly people want to succeed at Keto but get frustrated.

Confusion Everywhere

Look there’s a lot of information out there about Keto. There are tens of thousands of videos on YouTube. There are probably more than 100 Keto groups on Facebook.

And guess what.

They all contradict one another.

This one says vegetables don’t count in your macros. Another one says they do count.

This one says you can have all the protein you want. This one says protein turns into sugar or fat.

This one says drink protein shakes and another one says they spike your insulin.

So I understand why people are so frustrated and upset.

Click Here To Learn More

Keto Diet Review

Keto Diet Review

So you’re ready to adapt to a ketogenic diet to lose weight and improve your health. You’ve come to the right place.
Making any big lifestyle or diet changes can be challenging especially at first.
There are a lot of new routines to learn and old habits to unlearn. Over time
keto becomes the new normal. And the dramatic results are so worth it. What’s
the best way to get started with a ketogenic diet. Here we’ll outline three
steps to keto success. But first let’s define what a keto diet is simply put it
is a high fat low carb low to moderate protein diet. By drastically restricting
carbohydrates in your diet the body will enter and sustain ketosis. A metabolic state where the body burns a highly efficient alternative fuel called
ketones.

keto
JillWellington / Pixabay

Not only does the keto diet help with weight loss, but current research also indicates that it can help to improve health. Conditions like heart disease type 2 diabetes and Alzheimer’s disease. To start your keto journey off on the right foot here are our top three key pieces of advice. Eat the right foods eat the right amount of those foods. And prepare for the keto flu. Let’s start with food your goal on a consistent basis is to replace carb heavy foods with keto friendly foods.
This will help you eat fewer calories than before and help jump-start and
sustain ketosis.

ketogenic
JillWellington / Pixabay

You will need to focus on meat high fat dairy and healthy oils
leafy green and above-ground vegetables nuts and seeds avocado berries and keto.
Approved sweeteners you’ll need to entirely avoid grains sugar fruit and
starchy vegetables.  You’ll be relying a lot more on home-cooked food than packaged processed or prepare foods.
It’s important to note that you don’t have to figure out how to do this on
your own there are so many resources on ruled me including meal plans shopping lists budget breakdowns and recipes will teach you to avoid common pitfalls .Just learn how to make them keto friendly it’s not just eating the right foods.
Though that is the foundation of the diet. You must also learn how much to eat.
Which brings us to our second point. A keto diet can help you to restrict your
calorie intake in a slow and steady way. Which leads to long-term weight loss. But it can be hard to do this if you’re not carefully tracking what you eat one way.
To figure out how much you should be eating on a keto diet. Is to check on
your progress every few weeks and adjust accordingly. You’ll also need to track your macronutrients or
macros those are fats carbs and protein which need to be kept in careful balance.
To keep your body in ketosis as a general rule we recommend eating below
35 grams of carbs a day and aiming to get 70% of your calories from fat and
25% from protein. Finally when you’re starting
out on a ketogenic diet you must prepare for the keto flu when you first cut back.
On carbohydrates your body will experience some changes as it adjusts to
your lifestyle. One possible change is the keto flu an umbrella term for the
flu-like symptoms you may encounter like fatigue or mental fogginess. Usually these symptoms only last a short while. But it is best to be prepared. You will need to drink more water increase your sodium potassium and magnesium intake and eat more fat especially MCTS .Most importantly check in with yourself from time to time to monitor the changes in your body composition and how you feel.

Do Keto Lose Weight

Do Keto Lose Weight

Keto diet works very well for shedding excess fat and hard-earned muscle. There is, however, a disadvantage in a Keto diet. In order to attain and grow in ketosis, you have to be carb-free for a minimum of two days. A true Keto diet requires one to go with no carbohydrates for 5 or 6 days and after that allows a single or 2 day “carb-up”. When your “carb-up” is over, the cycle is repeated.