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Ketogenic Diet: What is It? Tip#93
#1
Keto is a type of diet that removes carbohydrates. The ketogenic diet is high in fat, moderately protein and low-carb. There are many diets that follow the ketogenic diet, such as the South Beach Diet. The Atkins Diet is known for its induction phase. Modified Paleo is another low-carb diet. The ketogenic diet can be used by almost anyone since you can be vegan or vegetarian and still attain ketogenesis. Foods that are ketogenic should have a high natural fat content and avoid food items that contain trans-fats. Avoid fruits that have low glycemic levels however, they are high in fiber. Also, take into consideration other options like avocados (also for their fat) or berries. Additionally, eat lots of yellow, green and red vegetables. Try this Custom Keto Diet for an idea.

These are the key elements of a ketogenic diet:
Meat (grassfed or free-range is the best choice) Chicken, pork and beef. Vegetable protein is essential for vegans.
Nuts & seeds
Cream, whole butter, as well as hard cheeses
Leafy greens
Fish and other seafood
Coconut oils, olive oil pure butter vegetable oil that is with omega 3

Avoid these things:
Any food that's made of starch (even whole grain, organic bread)
A majority of fruits are loaded with sugar (which is the reason they are so popular)
Foods low in fat
Vegetable oils that are high in omega-6, but with low levels of omega-3
This guide will show you the best fats for you.

Some keto-friendly people add alcohol and coffee ( minus the sugar, cream, or milk) in moderate amounts to their diet. Some, however, keep far from it. It is possible to experiment with to determine the best combination for you.

Here's an example for what an Keto-style dinner could look like:

Bacon and ground beef rolls (166 calories, 14.3g butter, 0 net carbohydrates, 7.64g protein per portion)
Loaded cauliflower (199 Calories, 17g Fat, 3 net Carbs and 8g of protein per serving)
Bone broth has 72 calories with 6g saturated fat, 0.7 net carbs and 3.6g of protein per cup.
Get rid of carbohydrates and feast on bacon
For much of human history, people have been relying on foods rich in carbohydrates as the basis of their diet. Carbohydrates can be a fantastic source of calories, and are the body's preferred source of energy.

Unfortunately, our world today is characterized by industrial agriculture, caloric surplus, and sedentary life styles. We tend to depend too much on carbs and don't know how to manage it. The body is quick to process extra carbs, but stores the fats as fats when they're not being utilized. The resultis a dramatic increase in obesity. In the process of converting fats into ketones (FFAs) and ketogenic diet the body will depend less on the fats in your diet for energy. This natural metabolic state is often referred to as ketosis. To reach ketosis, you must limit your carb intake in an effort to increase the ketones production. Your body will rely solely on dietary fat for energy by reducing the amount of carbs you consume net to between 30 and 50 grams.

Your Body on Keto
Carbohydrates, that are usually broken down into glucose, serve as the main fuel source. Any glucose not used is converted into glycogen that is stored in your liver and muscles to be used later. The ketogenic diet changes this. You can adopt a ketogenic diet if you have a low carb diet. Your body goes into ketosis. Instead fats are oxidized to generate energy, which results in ketones. Fat burns more slowly than glucose, giving rapid bursts. If you follow a keto diet, you can prevent sugar-related crashes by avoiding eating too many carbs. The ketogenic diet can help to reduce overeating since unsaturated fats can be more satisfying. The research has proven that ketones have neuroprotective properties.

The Adjustment phase: Adapting and using Keto
The body is resistant to changes, and therefore side effects such as the keto flu (also called keto flu) may appear within the first few weeks. Keto flu symptoms include nausea fatigue, dizziness, and dizziness. This is your body's way to tell you that it has resisted the temptation to give up carbs and begin using fat for fuel. The ketogenic diet helps release fatty acids out of fat in the body and insulin levels decrease. The kidneys release more fluid when the levels of insulin are lower (you'll be more likely to experience a higher frequency of toilet trips), sodium, potassium. As a result, your blood pressure can plummet. Low blood pressure may result in fatigue or dizziness, as well as sudden weakness. There is also the possibility of experiencing leg cramps due to dehydration.

Increase your fluid and electrolyte intake to help combat these symptoms, particularly in the first few week of following a ketogenic diet. Consuming vegetable or bone broth is also beneficial. Low blood sugar and hypoglycemia are a different side effect ketosis may cause. Feeling hungry, tired or shaky is a sign that your body is adapting to its new diet. In the time of keto adaption physical performance decreases. This is a summary of studies that looked at the effect of ketogenic diets on physical performance:

...anaerobic (ie weight lifting or sprint) performance is limited by the lower levels of muscle glycogen caused by a ketogenic lifestyle which would discourage its use under most circumstances of competitive sports. If you're an athlete and depend on your ability to perform at a high percent to maintain your position (or job, if a professional), ketogenic in-season isn't the right option.
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