Healthy living

The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones.

The ketogenic diet is a high-fat, adequate-protein, low carbohydrate diet that is in medicine used to treat hard to control epilepsy in children. Your nutrient intake should be around 75% fat, 20% protein, and 5% carbohydrate. Between 20-30g of net carbs are recommended for everyday dieting - but the lower you keep your carbohydrates intake and glucose levels, the better the overall results will be. Protein should be consumed as needed with fat filling in the remainder of calories in your day. If you find yourself hungry do not snack drink plenty of water or black coffee. Your body changing because thanks to the keto diet it's normal to feel hungry after a week or two you will feel better and you will not have a hunger for snacks. Sometimes we can confuse hunger with dehydration. Drink plenty of water I will suggest 2lt or 3lt a day. Most of your meals should be non- GMO, grass-fed, no hormones, a protein with vegetables, and an extra side of fat. Grass-fed beef based in grass-fed butter, with broccoli and cheese. Chicken thighs basted in avocado oil, with cauliflower rice and cheese.

A Keto diet increases energy, levels of weight loss. everyone can safely benefit from eating a low-carb, high-fat diet. A Ketogenic diet uses your body fat as an energy source. On keto, your insulin levels drop greatly which turns your body into a fat-burning machine, increasing mental performance. Ketones are fuel for the brain. When you lower your carb intake, you avoid spikes in blood sugar. This improves focus and concentration. Increased intake of fatty acids can have impacting benefits to our brain's function.

The ketogenic diet is a very low carb, a high- fat diet that shares many similarities with the Atkins and low carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits. What is ketosis?

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils.

It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.

Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours.

Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the number of ketones produced by your body.

Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

Other health benefits of keto

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

Heart disease. The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar.

Cancer. The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth.

Alzheimer’s disease. The keto diet may help reduce symptoms of Alzheimer’s disease and slow its progression.

Epilepsy. Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children.

Parkinson’s disease. Although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease.

Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.

Brain injuries. Some research suggests that the diet could improve outcomes of traumatic brain injuries.

A ketogenic diet may provide many health benefits, especially with metabolic, neurological, or insulin-related diseases.

Fasting is a great tool to boost ketone levels throughout the day. It's called Intermittent fasting for 16 hours or 20 hours a day every single day. You give the rest of your organs and clean of toxins from food. Keto and Intermittent fasting are powerful tools., if you want to live a healthy lifestyle.

You can eat only twice a day, 7 days a week, and feel amazing. Combine with Intermittent fasting for 16 hours results are amazing, you do not only lose weight but also you increase in energy levels as well as your mind is sharp and focused, you are creating full of ideas.

Adding exercise is a healthy habit. If you want to get the most the ketogenic diet consider adding in 45 min-1 hours of exercise a day, 3-5 days a week. Cardio, yoga is the most powerful exercise you can have.

Start supplementing, vitamins: B12 Omega3, Magnesium, Zinc, A, C, Collagen, Biotin, Selenium, will help with a ketogenic diet.

Foods to avoid:

Any food that’s high in carbs should be limited.

Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.

grains or starches: wheat-based products, rice, pasta, cereal, etc.

fruit: all fruit, except small portions of berries like strawberries

beans or legumes: peas, kidney beans, lentils, chickpeas, etc.

root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.

low fat or diet products: low-fat mayonnaise, salad dressings, and condiments

some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.

unhealthy fats: processed vegetable oils, mayonnaise, etc.

alcohol: beer, wine, liquor, mixed drinks

sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.

Foods to eat:

You should base the majority of your meals around these foods:

meat: red meat, steak, ham, sausage, bacon, chicken, and turkey

fatty fish: salmon, trout, tuna, and mackerel

eggs: pastured or omega-3 whole eggs

butter and cream: grass-fed butter and heavy cream

cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella

nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

healthy oils: extra virgin olive oil, and avocado oil

avocados: whole avocados or freshly made guacamole

low carb veggies: green veggies, tomatoes, onions, peppers, etc.

condiments: salt, pepper, herbs, and spices

It’s best to base your diet mostly on whole, single-ingredient foods. Here’s a list of 44 healthy low-carb foods.

Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low-carb veggies.

Your body is your temple. Keep it pure and clean for the soul to reside in.

Be good to your body it's the only place you have to live.