The Ketogenic Diet ?
The ketogenic (or keto) diet is a low carbohydrate, high fat diet. Maintaining this diet is a great tool for weight loss. More importantly, according to an increasing number of studies, it reduces risk factors for diabetes, heart diseases, stroke, Alzheimer’s, epilepsy, and more1-6 . On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates. Entering ketosis usually takes anywhere from 3 days to a week. Once you’re in ketosis, you’ll be using fat for energy, instead of carbs. This includes the fat you eat and stored body fat.
Studies consistently show that those who eat a low carb, high fat diet rather than a high carb, low fat diet Lose more weight and body fat have better levels of good cholesterol (HDL and large LDL), Have reduced blood sugar and insulin resistance (commonly reversing prediabetes and type 2 diabetes) Experience a decrease in appetite , Have reduced triglyceride levels (fat molecules in the blood that cause heart disease) , Have significant reductions in blood pressure, leading to a reduction in heart disease and stroke.
The keto diet doesn’t only provide long-term benefits! When you’re on keto, you can expect to:
- Lose body fat
- Have consistent energy levels during the day
- Stay satiated after meals long.
Starches and Grains
Get rid of all cereal, pasta, bread, rice, potatoes, corn, oats, quinoa, flour, bagels, rolls, croissants and wraps.
All Sugary Things
Throw away and forget all refined sugar, fruit juices, desserts, fountain drinks, milk chocolate, pastries, candy bars, etc.
Discard any beans, peas, and lentils.
Vegetable & Seed Oils
Stop using any vegetable oils and seed oils like sunflower, safflower, soybean, canola, corn and grapeseed oil. Get rid of trans fats like margarine
WHAT TO CONTAIN IN YOUR DIET
Eat plenty of non-starchy veggies including asparagus, mushrooms, broccoli, cucumber, lettuce, onions, peppers, cauliflower, tomatoes, garlic, Brussels sprouts and zucchini.
You can eat full-fat dairy like sour cream, heavy (whipping) cream, butter, cheeses and unsweetened yogurt.
Meat, Fish & Eggs
Just about every type of fresh meat and fish is good for keto including beef, chicken, lamb, pork, salmon, tuna, etc. Eat grass-fed and/or organic meat and wildcaught fish whenever possible. Eat as many eggs as you like, preferably organic from free-range chickens.
Berries like strawberries, blueberries, raspberries, etc. are allowed in small amounts. Avocados are great because they’re low carb and very high in fat!
Seeds and nuts (chia seeds, flaxseeds, pecans, almonds, walnuts, macadamias)
LIFESTYLE WITH KETO
After trying different ingredients in your meals to enter the world of keto , you will soon take it as a lifestyle to peruse better health , soon you will discover that going through a certain type of diet is not boring at all , specially if you explored a lot and tried different recipes and dishes , that’s why we at LINAS AND DINAS came up with different choices that suits people who are trying keto , to enjoy more and have a healthy lifestyle without missing exciting meals !
DIETITIAN AT LINAS AND DINAS .