KETOGENIC DIET Explained For BEGINNERS | What TRANSFORMATION To EXPECT video.

KETOGENIC DIET Explained For BEGINNERS | What TRANSFORMATION To EXPECT Natural Health Remedies
A keto diet is a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat, and so on. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically, on a normal, higher carb diet, the body will use glucose as the main form of energy. By lowering your intake of carbs, your body can reach a state known as ketosis. Ketosis is a natural process that our bodies initiate to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. You won’t do this through starvation of calories but starvation of carbohydrates. To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you choose to eat depends on how fast you want to get into ketosis. The more restrictive you are on your carbohydrates, the faster you should enter ketosis. You’ll need to keep carbs limited, and consume them mostly from vegetables, nuts, and dairy. People on the keto diet shouldn’t eat any refined carbohydrates such as wheat, starch or fruit. The small exceptions to this are avocado, star fruit, and berries, which can be consumed in moderation. The full list of what you shouldn’t eat is as follows: • Grains, like wheat, corn, rice, cereal • Sugar, such as honey, agave, maple syrup • Fruit, including apples, bananas, oranges • Tubers, like potato, yams The full list of what you should eat more of is as follows: • Meats and some dairy products, like fish, beef, lamb, poultry, eggs • Leafy Greens, like spinach, kale • Above ground vegetables, like broccoli, cauliflower • High Fat Dairy, like hard cheeses, high fat cream, butter • Nuts and seeds, such as walnuts, sunflower seeds • Avocado and berries, like raspberries, blackberries, and other low glycemic impact berries • Sweeteners, like monk fruit, and other low-carb sweeteners • Other fats, including coconut oil, high-fat salad dressing, saturated fats Try to remember that keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate. If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or almond butter to curb your appetite. Sometimes you might confuse the want to snack with the need for a meal, but if you’re in too much of a hurry to eat more than a snack, a snack will do. There are numerous benefits that come with being on keto, including: 1. Weight Loss The keto diet essentially uses your body fat as an energy source – so there are obvious weight loss benefits. On keto, your insulin levels drop greatly, which turns your body into a fat-burning machine. Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets; even in the long term. 2. Control Blood Sugar Keto naturally lowers blood sugar levels due to the type of foods you eat. Studies even show that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets. If you’re pre-diabetic or have Type 2 diabetes, you should seriously consider a ketogenic diet. 3. Mental Focus Many people use the ketogenic diet specifically for increased mental performance. Ketones are a great source of fuel for the brain. When you lower carb intake, you avoid big spikes in blood sugar. Together, this can result in improved focus and concentration. Studies show that an increased intake of fatty acids can have impacting benefits to our brain’s function. 4. Increased Energy & Normalized Hunger By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel. On top of that, fat is naturally more satisfying and ends up leaving us in a full state for longer.

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