Category Archives: Ketogenic Diet

Ketogenic Diet Mistakes and Tips

The Ketogenic diet is difficult for some people to get used to. Here are common mistakes that people make on the diet and some tips.

Probiotics and Gut Health

Our normal food is so processed and stripped on nutrition that our digestive system has a hard time dealing with it. Many people have digestive issues with certain foods. Taking some probiotic supplements can help your digestive system get back on track as it gets used to eating real food again. As your gut gets healthier you may find you can tolerate some foods again. Take it slow and see how you do. Our bodies don’t get the bacteria we need to process food properly so probiotics can help us restore our health as we go on the Ketogenic diet.

Grass Fed Beef              

Regular beef can be fine on a budget but if you can afford it go for grass-fed beef. You won’t get all the hormones and depleted minerals that regular beef has. Try to go for organic meats whenever possible and stay clear of regular meat when you can. Try a local farmer’s market as most of the meat served there is fresh and very good. If you hunt, then fresh game can also be excellent too.

Low Carb Substitutes

If you’re going to eat carbs just eat a real food that contains them not a low carbohydrate processed food. Most low carb foods just aren’t that great for you. These may be consumed on occasion but you should really just go for a real food that contains carbohydrates and leave the junk on the shelves even if it’s low-carb because it’s still junk that you don’t want to eat very often or at all.

Diet Soda

Replacing sugar soda with diet soda isn’t a good idea at all. The diet soda is just as bad for you if not worse. Try switching to plain water and sticking with it.  It’s far too east to get addicted to these diet sodas, so just eliminate soda altogether on the Ketogenic diet. Your body needs to transition to consuming real foods and diet soda is as far from a real food as it gets.

Not Enough Real Food

On this diet you just have to eat real food. By not eating real food you’re defeating the purpose of the diet which is designed to get you healthy. If you need something sweet then have a real apple not the juice or apple pie. Your body will process the real food and you’ll lose weight.  Eat the real food so your body gets the vitamins and minerals that it needs to function properly. You’ll feel much better and it makes the transition to the Ketogenic lifestyle easier.  Eat more real food each day and move away from all the processed food you normally eat. Once you are used to doing this then you can go on a complete real food diet. Go slow at first if you need to but make a conscious decision to eat more real food within framework of the Ketogenic diet..

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Some Health Benefits Of The Ketogenic Diet

The ketogenic diet or simply known as the keto diet, has become very popular ever since its official inception in the 1970s. Children as well as adults can be highly benefited from a ketogenic diet. Here is just a brief look at what a ketogenic diet is and what benefits it has in store.

What Is A Ketogenic Diet?

A ketogenic diet is a high on protein, low on carbohydrate diet plan. It typically permits an individual to eat more meat, milk products, non starchy vegetables, nuts and fruits (that are low on carbohydrates). The objective is to reduce the glucose levels in the body. By reducing the consumption of glucose or carbohydrates the keto diet aims to burn more fat which is stored in the body and also tends to replace protein as the main source of energy rather than carbohydrates which is the biggest source of calories and hence energy among humans.

Four Main Health Benefits of Ketogenic Diet

 

There are four predominant health benefits of a ketogenic diet.

 

 

 

 

 

 

 

 

 

Epilepsy

Epilepsy has always been a concern among children. The ketogenic diet became popular in modern times but it has existed even a hundred years back. Reducing glucose levels and promoting the burning or fat has not much to do with treating epilepsy however replacing glucose with protein as the main source of energy for brain cells play a pivotal role in preventing seizures as well as in promoting healthy growth among children.

Weight Loss

Ketogenic diet became more popular once it was established as a successful diet for weight loss. The reason why keto diet is instrumental in weight loss is fairly simple to understand. Protein, in its natural form, as we consume it is not stored in our body. It is carbohydrates that gets converted to fat and prevents burning of fat stored in the body to derive energy. When one is on a protein rich diet, the amount of protein necessary for the body is used up and the rest is secreted and excreted out of the body. Oil rich preparations of protein sources such as meat may however lead to weight gain but that is because of the oils and not because of the protein source.

Diabetes           

Since keto diet is low on glucose, it is really not a surprise that ketogenic diet is advisable for those who are suffering from diabetes.

Bipolar Disorder

Ketogenic diet has been known to reduce the sodium concentrations in the brain cells. It has been scientifically proven that sodium concentration levels must be low to treat mental disorders, especially those that deal in mood sensitivity and bipolar disorder..

More Information About The Ketogenic Ketosis Diet

Many people still wonder what a ketogenic diet plan is. Well, this question is quite simple to answer. It generally constitutes a higher fat, moderate protein and low carbohydrate food plan. A keto diet plan is aimed at achieving a process referred to as ketosis. This is a metabolic process in which body cells burn fats called ketones as opposed to burning glucose for energy.

What Does The Ketogenic Diet Do and It’s Benefits?

Ketosis has been known to improve the health conditions of patients suffering from epilepsy, Alzheimer’s disease, cancer, autism among others. The major difference between a keto diet and a regular diet is the amount of protein as well as carbohydrate that is allowed on a daily basis. First of all, the daily protein intake is usually moderate and is dependent on variants such as height, gender and physical activity such as exercises.

On the other hand, carbohydrate amounts are carefully tracked and maintained between 20-50 grams per day. This ensures that the body goes into ketosis and stays there. The ideology behind the mechanism of this diet lies in simple facts. Having a high fat and moderate protein intake is a well thought out technique to ensure that the body goes into ketosis.

The truth is that fats have no effect on the insulin and blood sugar levels. However, proteins do have an effect on both. For instance, if one has a high protein diet, the body will convert the excess into glucose which will consequently increase insulin levels. The overall effect of this is that insulin will reduce the body’s ability to go into ketosis as its ability to release and burn fatty acids will be restricted.

Is The Ketogenic Diet Right For Me?

There are however a few things to consider before taking up a ketogenic diet. One of the most important steps would be to get a recommendation from your physician. It has been established that there are concerns for some conditions that involve people suffering from kidney or heart problems.

There are also number of facts to keep in mind when starting a keto diet such as staying hydrated, learning more about the diet from different sources, finding means to track daily food intake and carbohydrate counts and others. The main idea is to carefully monitor what one is ingesting.

My Body And The Keto Diet

The body may take some short while to adjust to the drastic change in diet. Once the body gets used to it you will feel much better as this comes with various benefits that improve your overall health..

Is the Ketogenic Diet Right for You?

In the world of weight loss choosing the perfect diet to help you lose weight can be a pain. There are so many different diets out there so you will naturally have trouble choosing one. You may hear from one person about how great a particular diet is while hearing from the next that it did not help them lose any weight at all. One option that has in the past been somewhat controversial is the ketogenic diet. This diet is once again gaining popularity throughout the weight loss world.

What is the Ketogenic Diet?

The Ketogenic diet was created by John M. Freeman, Jennifer B. Freeman and Millicent T. Kelly. The diet will take you on a high fat, low carb and moderate protein approach to food. This diet will not allow you to eat food that is high in carbs but you will be able to eat foods that are high in fat. By eliminating carbohydrates from your diet your body has to convert fat into ketone bodies which the brain and body feed off of. This forces your body into a weight loss mode helping you to lose weight.

Why Do This Ketogenic Diet?

A keto diet can leave you with rapid weight loss. You can find yourself losing pounds a day and losing more and more each week until you reach your ideal weight. Another great thing is that you will never feel hungry with this diet. Many people feel that by doing the keto diet you get to still enjoy many different foods while losing weight. Many people also claim that they feel great immediately after switching to this particular diet.

During this diet you can find yourself enjoying many different foods. Since you can have high fats you can have any meat that you want, just make sure that it is not breaded because bread is full of carbs something that is not allowed on the diet. You can have tons of dairy including milk and cheese and you can also have plenty of eggs. Low carb vegetable options include mushrooms, cucumbers, lettuce, spinach, and cabbage.

If you are looking for a way to lose weight you should consider this keto diet. Be sure that before you start a diet to talk with your doctor. You will need to also make sure that you do not lose too much weight while on this diet. Make sure that you eat right and expect to feel down the first few days while your body is adjusting to the diet..

Ketogenic Diet Myths – True or Not?

There are many myths that surround the low carb diet or Ketogenic diet. Most of these myths simply aren’t true and give a false impression on this type of lifestyle. Here are some myths about this diet.

You Need Carbohydrates

Your body needs essential fatty acids and it needs the building blocks of life the proteins but it doesn’t need carbohydrates. Your body makes carbohydrates from proteins and from fatty acids. Your body does need some carbohydrates but on this diet you still get carbohydrates just not in the amounts that the typical diet provides. Some people get sick and develop diseases such as diabetes when they consume too many carbohydrates. You can still have great health without eating carbohydrates all the time. As long as you get protein and fat there’s little need for massive carbohydrates.

This Diet Hurts Your Kidneys

Your kidneys are hurt more by processing all the garbage carbohydrate foods you eat all day full of sugar and additives. Fat and protein don’t harm your kidneys. If you don’t have kidney disease then protein and fat consumption won’t hurt them. Think of how hard they work to process the chemicals in high carbohydrate junk food.

Ketogenic Diets Cause Calcium Loss

Your body needs protein for good bone health. The protein in fish is excellent for bones as are other foods such as nuts and seeds as well as many vegetables. Protein is the building block of life and it helps all areas of your body including your bones. If you eat fat and protein your bones actually get stronger not weaker. Proteins will help prevent osteoporosis or brittle bones. The sugars we consume each day in pop a help contribute to weaker bones.

You’ll Lose Muscle

It will be difficult to lose muscle while eating protein as this is what builds your muscles in the first place. You can increase your muscle mass on this diet. Watch what weight lifters eat and see why they get bigger. It’s the protein and fat they eat that helps them gain muscles not their carbohydrate consumption. Your body will adapt to a lower carbohydrate diet and you won’t lose muscle.

You Can’t Lose Weight

One the body adapts to not burning carbohydrates for fuel it’s going to go to the next available source which is the fat on your body. Most people can’t lose weight because the body is burning carbohydrates from the food you just ate. Once it can’t find that fuel it will burn your fat and you’ll lose weight. You’ll lose water weight at first and then it will be all fat loss as the body adapts to its new high fat and moderate protein fuel source.

Less Fiber

This diet contains fiber and you will get an adequate amount for vegetables. You’ll eat salad, spinach, cabbage and other vegetable son the diet. Your digestion will be fine as you still get vegetables and some carbs from these types of foods.

Great Diet to Try

The Ketogenic diet takes time to get used to but you can be healthy and lose weight on it. There are many myths surrounding the diet and these are just a few of them. Explore this diet more and you’ll see why it’s a good alternative to modern diets for weight loss and better heath..

Working Out And Exercising While On The Ketogenic Diet

Can I be Working out and exercising when I ‘am on the keto diet. As you may already know the ketogenic diet is a special diet that forces your body to go into the state of ketosis. While your body is in the state of ketosis it will change the energy source from your body from carbohydrates to fats as your main source for energy. Ketosis is an enjoyable to state to go into because it causes super quick fat weight loss and it also controls your sugar in your blood. It also has the benefits of preventing from you craving foods if you are the type who is always hungry. For you to achieve the state of ketosis you will need to cut down on your carbohydrates by A LOT! The recommended is less than 30 grams per day, the less carbs you intake the better for you. Once you cut down on your carb intake, your body will be forced to use a different source for energy, thus it will be burning fat.

Working Out While On The Ketogenic Diet

While on the keto diet you will be in a state of ketosis which is healthy and a perfectly natural condition to be in.  So when you are in the state of ketosis you will be having plenty of energy and will be feeling the opposite of lazy so you may be working out. One thing some people are troubled about during their state of ketosis is they claim that they do not have enough energy and strength while working out and that their performance was better when they were eating carbohydrates. Although one can lose weight without any form of exercise and activity on the ketogenic diet, some people who are motivated and want to get in great shape may want to work out. The only drawback is you will feel is a slight decrease in energy if you want to work out heavily.

How Much Should I Exercise While On A Targeted Ketogenic Diet?

If you are on a targeted ketogenic diet your body won’t have enough glycogen inside to support you in full serious workout. This is only if you work out for more than an hour (pro status). Although if you are the average type to work out around 30-45 minutes of exercise then you will have an advantage and this can help you reach your weight loss goal and also have higher endurance. So you should definitely exercise and workout if you can while on the ketogenic diet. As long as you won’t over do it and hurt yourself than you will be in great shape in no time and you will be burning the most fat possible. So working out is something optional you may do and it is not necessary..

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Can Vegetarians And Vegans Eat A Low Carb Diet – Is it possible?

What Is Low Carb Diets?

Low-carb diets—we’ve all heard of them.  Cut the starch, replace it with protein, and your body will fuel up on its own fat to create a slimmer, sexier you.  This process is known as “ketosis,” and such diets can also be called “ketogenic diets.”  These protein-rich diets work by making the body consume its own fat stores for energy, thus slimming thighs and sculpting waistlines.

What Types Of Low Carb Vegetarian Diets?

Protein-rich?  But what you don’t consume meat or other animal products?  Isn’t that where most dietary protein comes from? How can a vegetarian or vegan reap the benefits of a low-carb, high-protein diet, such as Atkins?  Easily. With some creative meal preparation, diets of all restrictions can be tailored for optimal fat-burning.

   Pescetarians, or those who consume fish as part of an otherwise vegetarian diet, have a huge variety of ketogenic foods at their disposal. Oily fish like salmon and tuna provide a filling meal full of unsaturated fat. Shellfish of all varieties make a great foundation for a soup or salad, or can be enjoyed as a meal on their own!

Ovo-vegetarians are eat eggs, but no meat. This makes adjusting to a ketogenic diet easy. Omelets and quiches are only a two of the dozens of meatless, low-carb options for ovo-vegetarians. Cheese is a staple for lacto-, or dairy-consuming, vegetarians. Lacto-ovo-vegetarianism is the most common form of vegetarianism, and allows for the consumption of eggs and dairy and a low carb diet.

Vegans, those who don’t consume any type of animal product, can also find sources of protein for their low-carb diets. Nuts make a great, filling addition to any salad, or can be consumed by themselves. Beans can make a hearty vegan chili, as well as a great side dish for a (bunless!) veggie burger. Broccoli is another easy, animal-free way to add some protein to your diet.

Eating Packaged Foods For Low Carb Vegan Diet?

Packaged snack bars and shakes are another easy way to get some muscle-building protein, but be sure to read the ingredients before making a purchase and make sure it is low carb. Some of these might include animal products or by-products and thus be unsuitable for those following a vegan regimen. These supplements can prove to be very important to those abstaining from meat because they create variety in an often-limited diet.

A ketogenic diet can do great things for your body. Cutting empty and excess carbs will make you healthier, more energized and ultimately, happier. Your new, sleeker body will thank you for it! So don’t let concerns about protein-deficiency keep you from trying a vegetarian or vegan ketogenic diet. You can do it. A low carb diet is really simple if you know what foods to eat and it can really help with wieght loss, so eat a low carb diet now..

Ketogenic Diet Measuring Ketogenic Diet Results

If you want to lose weight a ketosis diet can be helpful.  Merely losing weight isn’t necessarily proof that you are achieving your objective.  If you wish to reduce pounds in a matter of weeks a ketogenic diet will aid you in tracking your weight loss and make the process easier and more efficient.  It isn’t just a matter of seeing the results in the mirror or noticing that you need clothes which are smaller in size.  You need to be able to track the weight loss and know that it is indeed working.

Measuring Ketosis

Burning off fat with energy is the main goal of a ketosis diet.  With ketosis the body releases fat through urine, sweat and breath. Ketosix strips can be used to track the level of ketosis in your body by checking urine.  Through this process you can tell if you are achieving the weight loss you desire, with ketosis, by checking the color of the strips, which vary from pink to purple.  The way to tell if the process is working is by looking at the darkness of the color on the strips.  The darker the color the more ketosis is working in your body to burn fat, although even lighter color on the strips is evidence that you are losing weight as well.

Measuring Weight Loss

It is known that within the first week of a ketosis diet you might very well lose a substantial amount of weight, but this can be misleading.  Be sure to weigh yourself on a strict schedule to track the amount of weight you are losing.  You should weigh yourself once a week, on the same day and time, to make sure you are keeping a proper record of your weight loss.  This type of diet flushes out water from the body, which will definitely aid you in losing pounds, but might not be an accurate measure of your progress.  Working out can affect the results of your weight loss.  Lean muscle isn’t lost with a ketosis diet and working out can increase lean muscle, so you should measure weight loss as well to determine that you are losing fat in ratio to an increase in lean muscle. If you are working out you may still lose inches, even though you are not losing lean muscle..

What Are Ketostix And How Do I use Them + Color Chart

If you have been catching up on the ketogenic diet lately, then you have surely must have heard some people talk about ketostix (sometimes incorrectly spelled as keto sticks or ketosticks). So let’s gets back to the question, what are ketostix? And what do you need them for? Those two questions will be answered in this article – ketostix and ketone urinalysis testing.

What are Ketositx?

All in all, Ketostix are tiny, skinny plastic strips with a small color screen type area on it. When you take a ketostix and dip it in our urine (or pee on it), the color screen are will change color and will let you know the amount of ketones that you have at the moment in your urine. This is very important for people who are on the keto diet because it will let you know that your body has been adapted to ketosis and that you are in the right path in your diet. In other words you are doing your diet correctly. So if you are on the keto diet I would really recommend you to get them and they are not expensive.

Do I need to buy ketostix?

There is no correct answer to this question simply because it is based on the individual. If the individual is new to this keto diet and unsure than they will be very useful for them because it will show them if they are doing the keto diet correctly and have decreased their carbohydrate intake to force the body to go into ketosis, there for using the fat for energy instead of other sources like carbs. People who are more experienced with the ketogenic diet may use the ketostix to help them show how many more carbs they can eat before they are out of the ketosis state.

Ketostix can also be a great motivation player in your keto diet. Once you see your strip turn into the purple color you will have a positive movement in your attitude thus making your stay motivated. Some of us may require that little bit of motivation to go the extra mile. It can seem ridiculous to some, however doing the ketogenic diet won’t be easy to others and definitely not an easy task to accomplish, so getting them can be just proof for you that you are actually burning your fat.

Where can I buy Ketostix?

Ketostix are available at most local pharmacies like cvs pharmacy or Walgreens; however I would recommend purchasing them online from Amazon. The ketostix on Amazon are of high quality and they work without any problems. The price on Amazon is also a lot cheaper than in the pharmacies and it also gets shipped right to your door fast.

If you do go out and buy them at your pharmacy, you won’t be having that much problems getting them. Just ask an employee who works there and they should be able to point you to the brand name ketostix which is produced by Brayer. If you run into problems finding this brand or they are having trouble knowing what it is here are some other names for them.

–          Ketone testing strips

–          Ketone test strips

–          Lipolysis test strips

–          Ketone urinalysis strips

–          Urinalysis reagent test strip

–          Keto strips for urine

 

How to use ketostix?

It’s very simple; all you need to do is dip the strip into your urine or just pee on it and an area on the strip shall change colors indicating your result. You can find more detailed instructions on the back of the box and what the colors mean. Hope this helps answer some of your questions that you may have had about ketostix.

Ketostix Color Chart

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What To Eat While On The Ketogenic Diet

A ketogenic diet works like this; when your body does not store carbohydrates inside of you for energy, your body will then have to run on by going inside of your fat stores as the main fuel source. The scientific term for this is called ketosis. Thus this causes your body to lose weight rapidly and efficiently by using your pure fat for efficiently operate your body.

To go into a ketosis state, you will need to eat foods that are very low in carbohydrates and high in fat diet.  So your ketogenic diet should be mostly consumed of the following, proteins, fat and green vegetables which should cover up for most of the carbohydrates you eat but will also give you very important vitamins that you will need to function. I will give you some foods that are great while on a ketogenic diet below.

Foods to Eat on a Ketogenic Diet:

  1. Fish. Fish is very important and very healthy. The fish you buy should not be preserved with sugar. It also should not be breaded fish. Make sure when purchasing your fish that it is fresh.
  2. Poultry Products. This includes chicken turkey and so on. Since you are on a high fat diet you should leave the skin on the bird since you need the most fats intake and you get that from the skin.
  3. Vegetables. Eat your veggies, except carrots and broccoli. The veggies will be a source of the carbohydrates you consume. Try eating vegetables with the lowest amount of carbs in them such as peas, spinach, leaves, lettuce and tomatoes are just some of them.
  4. Cheese. My favorite :). The cheese should be around the size of a match box but it also depends on many other factors.
  5. Meat. Eating meat is preferred when on this diet. Meats like beef, pork and ribs are great. You may eat process meats like pepperoni sticks frankfurters but just check the carbs in it before you eat it. Since you need to eat as little carbs as possible.

What did we learn about the ketogenic diet?

The foods above are an idea of what foods you should eat while on this diet. So you body can use energy directly from your fat source instead of using energy from the carbs your food gives your body. Of course the ketogenic diet will need a lot of more careful planning for it to be successful. Some things you should not forget about is to keep your carbohydrates as low as you possibly can and your fat intake high. Plan carefully, so take more time to read our articles about the ketogenic diet.

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