Category: keto tips

( Is it nutritionally complete? )

A ketogenic diet, involves very high consumption of fats and proteins and very little to no carbs. This causes your body to switch to fat as the primary source of energy.

When the body does not have enough glucose for energy, it burns stored fats instead; this results in the production of ketones within the body.

Now, other than glucose, they are used as a source of energy by the body.

Research proves that, nutritional ketosis is healthy and safe too!

But the question that arises, is that whether switching to a very low carb diet, that induces ketosis in our body, may eventually make you nutritionally deficient?

KETO The dilemma: Does it promise to make me lose weight or make me nutritionally deficient?

The answer is: When followed correctly, the Keto diet is one of the most complete and nutritious diets on the planet.

In practice most people who begin following a Keto diet actually end up eating many more servings of nutritional low carb fruits and vegetables than they previously were.  Once you cut out all of the candy, chips and soda suddenly tomatoes, avocados, olives, spinach and broccoli start looking a lot more attractive.

REMEMBER: Unlike proteins and fats, there’s no such thing as an essential carbohydrate.  There’s nothing a carbohydrate has to offer the body that couldn’t otherwise be obtained from fats and proteins.

In practice, you’ll probably consume more vitamins and minerals on a ketogenic diet than you did on a standard American diet (SAD), as long as you are eating whole foods (i.e., natural fats, meats, leafy green vegetables) and not packaged low carb junk food.

Ellen Davis
M.S. Applied Clinical Nutrition

EDITOR’S NOTE:  We recommend the ‘Essential Keto Cookbook’ as an indispensable resource so that you enjoy, super delicious, fulfilling meals and you’re diet isn’t nutritionally deficient in any manner, too!

The concern for vitamin and minerals!

Vitamins are chemicals that are needed by your body for good health. They are vital for everyone and ensure that your body works well, is able to fight illness and heal well.

A mineral, from a dietary sense, is an inorganic compound that’s needed in small amounts for the regulation of your body’s processes and health.

Do I need to worry about all vitamins and minerals?

A low carb diet is typically low in whole grains that contain fiber, selenium, potassium and magnesium.

Possible vitamin deficiencies may be of B1, C, D, and A.Grains do contain, B vitamins (especially B1), so they need to be supplemented but in very little amounts, as they are also found in  eggs, meat, fish etc. You may have a look at the nutritional profile of the most commonly consumed

grains, which are restricted on a keto diet :

What we find is, that most of the grains contain high amounts of Protein, fiber,  Mg, Phosphorus, vitamin B1, B3 in general.

These would be necessarily cut down, while on a keto diet.

But that’s not the end… Since these vitamins or minerals are not found in grains ONLY! They are to be found in other food products which you would be consuming, like eggs, meat, fish, nuts, leafy greens and many more  to go..

Sometimes, low carb diets have been reported with deficiencies in vitamin D too.

The right keto meals are designed to make them nutritionally complete and high on satiety too.

For minerals, why you need to worry?

There is less insulin produced as a result of the composition of the diet.

his leads to hormonal signals via the renin–angiotensin–aldosterone system, signaling your kidneys to excrete MORE water and retain LESS.

Along with increased excretion of water, the minerals found in that water are lost at a higher rate.

KETO Minerals:

Sodium:

Sodium helps control blood pressure and regulates the function of muscles and nerves, which is why sodium concentrations are carefully controlled by the body.

Sodium is both an electrolyte and mineral. It helps keep the water (the amount of fluid inside and outside the body’s cells) and electrolyte balance of the body

Potassium:

Potassium is a mineral which largely regulating fluid levels and nerve and muscle function, including regulating heart rhythm.It works alongside sodium to maintain a normal blood pressure.

Potassium is the electrolyte which is most commonly deficient in diets. It can be difficult to consume enough potassium since many foods that are rich in potassium often don’t fit into a low-carb diet. However, there are some foods that are both low in carbohydrates and high in potassium, such as: avocados, nuts, dark leafy greens, and salmon.

Magnesium:

Magnesium is one of the most common co-factors in the body. Its presence is crucial to:

• Glucose and fat breakdown
• Production of proteins, enzymes and antioxidants such as glutathione
• Creation of DNA and RNA
• Regulation of cholesterol production

Suggestion:

Try to include the following low-carb high-vitamin foods to your diet:

• Green vegetables: spinach, kale, collard greens, cabbage, asparagus, broccoli, Brussels sprouts
• Salad vegetables: bell peppers, tomatoes, radishes, bean sprouts, spring onions
• Fish and seafood: salmon, mackerel, mussels and other shellfish
• Berries: blueberries, blackberries, strawberries
• Nuts and seeds: hazelnuts, walnuts, sunflower seeds, pumpkin seeds

Don’t forget eggs, sour cream and cheese.

Lemons are low in carbs but packed with vitamin C. Just squeeze a bit of lemon juice to your drinking water.

Final word:

You don’t need all vitamins and minerals, on a  keto diet.

Too much of folic acid, or excess of B vitamins can cause problems.

What you need is the right electrolytic balance maintaining supplement, with only some essential vitamins, that need to be replenished, apart from your diet.

You don’t need all, as unnecessarily consuming all will be a waste!

Best Multivitamin?

You randomly pick any one.

But the best one can be that, which is plant based and provides you, those ingredients that you lose while not including carb containing grains and starchy vegetables in your diet.

The supplement should contain the right blend of vitamins, antioxidants, and super ingredients to increase your absorption levels of what you intake.

Little bit of vigilance, can lead you to a fulfilling and happy weight loss journey.

EDITORS NOTE: We recommend the perfect vitamin supplement ‘Keto Greens’ for you and for more you may check out ‘Perfect keto products’.

REFERENCES:

https://wholegrainscouncil.org/whole-grains-101/what-are-health-benefits/whole-grains-important-source-essential-nutrients

https://www.avogel.co.uk/food/vitamins-and-minerals/potassium/

https://low-carb-support.com/low-carb-diet-multivitamin/

https://www.amplemeal.com/blogs/home/what-is-keto-and-why-are-people-doing-it

Ketosis and body building

We are hearing a lot about about keto diets, these days.

As of now, we know that it a high fat, moderate protein and very low carb diet. Do not dread fats, as they would be the ones your body needs, “healthy fats”.

Ketosis, is a process where your body, will be forced to burn fats. As a result ketone bodies will be produced, and will be used as a source of energy for the body.

With all that being said..

Do you worry about exercising on such a diet, or any low carb diet?

Is it true that you, feel where will I get the energy to indulge in a high intensity work out?

First lets know, what is actually HIIT?

HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue.

High-intensity interval training (HIIT) is also  also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT).

It involves a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism.

Research shows that shorter, high-intensity workouts can do more for your health than longer, more leisurely workouts. HIIT also helps burn more fat at a faster rate. You can improve your heart health and significantly reduce your risk for metabolic syndrome, as well as a cluster of cardiovascular risk factors including obesity, high triglycerides, low levels of HDL cholesterol, high blood pressure and high blood sugar.

Why should you indulge in it?

How does actually high intensity exercise or cardio may help you?

HIIT is excellent for:

• losing body fat (while retaining lean body mass)
• strengthening the cardiovascular system
• developing “work capacity” (i.e. the ability to tolerate a high level of intensity for a longer period)
• improving fat and carbohydrate oxidation in skeletal muscle
• developing “mental toughness
• strengthening your muscles

Exercising well, or hard work outs are the only key to losing weight??

It is not true. Actually its a myth.. and is proven via research..

It is not only physical activity. And neither only cutting down calories! That may lead to weight loss…

It has been found that people who indulge in exercise and optimum physical activity, reach a weight loss plateau.While those who cut down carbs also face the same problem.        

A research says that “ in the quest for managing weight via losing fat but gaining muscle, diet with low carb and high protein along with hard exercise regimen, won!”

What is the key to losing fat and gaining muscle?

So, as of now, ‘Keto diet’  is the best solution to gain muscle and lose fat.”

It can easily be coupled with high intensity or cardio workouts.

A benefit, that keto diet will confer on you is.. SUPPRESSED APPETITE:

Research says..

Hunger and satiety are two important mechanisms involved in body weight regulation. Even though humans can regulate food intake by will, there are systems within the central nervous system (CNS) that regulate food intake and energy expenditure. This complex network, whose control center is spread over different brain areas, receives information from adipose tissue, the gastrointestinal tract (GIT), and from blood and peripheral sensory receptors. The actions of the brain’s hunger/satiety centres are influenced by nutrients, hormones and other signaling molecules. Ketone bodies are the major source of energy in the periods of fasting and/or carbohydrate shortage and might play a role in food intake control.

hunger-reduction phenomenon reported during ketogenic diets is well-known and reported. (NCBI)

Worrying about energy levels?

You might have heard people feeling low, on a keto diet! That’s wrong.. It is only when you are transitioning from glucose usage to fat burning mode, that is the initial phase of a low carb keto diet, that you’ll feel some symptoms of fatigue or brain fog or lethargy.  They last for only a week, and in some specific cases for two.

But once your body gets adapted it easy.

A keto diet does not interfere in any of your daily chores.

Otherwise the diet is such that involves high protein and healthy fat, you will not have any problems, fulfilling meals can help you generate energy and workout to build muscle!

BETTER ENERGY!

Research indicates that ketones are a much better, cleaner source of energy to the body and really provide more energy than sugar. Unlike sugar, ketones don’t depend on insulin to get into the cells for use. Ketones create less carbon dioxide and free radicals than when the body uses sugar as a fuel source are less toxic to our body, which makes it a cleaner fuel source.

Our bodies were designed to utilize this duel supply of energy based on how we dwelt in the caveman days.

I need an additional gush of energy for work outs?

Forget carb loading, for better athletic performance.  Ketones are a better energy source for your workouts.

The most imp problem is you need energy for workouts is  mostly taken from carbs.

Although ketones provide the required energy, but sometimes you need additional gush.

Thats when you can take a pre work out supplement.

EDITORS NOTE: We recommend ‘PERFORM: Keto Sports Drink’ as a good pre work out supplement on a keto diet. You can also check other useful products that PERFECT KETO offers.

Exogenous ketones are the solution to your problem!

Care to be taken when you exercise hard.. on a keto diet:

Take care of ingesting the proper amount of protein. Use keto macros calculator, to know the right ratios for yourself !

Nether too less nor too much of proetein is to be taken. Do not let your muscle protein be cannibalised by the body via gluconeogenesis.

Secondly,  you will sweat profusely, after workouts. Essential electrolytes are lost if you are sweating too much, or frequent urination may do the same. So, take care to maintain, the right electrolytic balance, while you’re in ketosis.

To maintain the right amount of energy and for electrolytic balance you can use a well balanced exogenous ketone supplement.

FINAL VERDICT:

Do not be too hard on yourself.

A keto dieter can perform cardio or HIIT of course. This dieting does not restrict you from it.

You must, exercise regularly but don’t overdo it. Make sure to include rest days and get enough sleep. In general, exercise is good for you but be careful not to overdo it. Overexercising increases the risk of injury, negatively affects the immune system and increases stress-related hormones (like Cortisol).

On the other hand, research says Low intensity exercise (40% oxygen uptake) does not result in significant increases in cortisol levels (NCBI)

REFERENCES

http://certification.acsm.org/blog/2015/may/the-basics-of-high-intensity-interval-training

https://www.precisionnutrition.com/all-about-hiit

https://www.theguardian.com/science/2016/jan/28/study-reveals-that-exercise-alone-wont-cause-weight-loss

http://onlinelibrary.wiley.com/doi/10.1002/bmb.2005.49403304246/full

http://www.getfit4yourbrain.com/why_ketones_better/

https://en.wikipedia.org/wiki/High-intensity_interval_training

The ketogenic diet is a very successful weight-loss program. It utilizes high fat and low carbohydrate ingredients in order to burn fat instead of glucose.

It can be quite an uphill task to plan and make such meals for oneself. Being surrounded by fast food restaurants and processed meals, it can be a challenge to avoid carb-rich foods, but proper planning can help.

When you plan to start the ‘Keto diet’ it is, in itself a big challenge to complete it, reach your goal while not falling down in the midst of the journey. If you have the intentions to go for it, it might be true as well that you would be battling several fears in mind like.. Will I enjoy the drill? Will it be practically feasible for me? Will I not fall out from the program due to boredom? And many more…

This  journey can be made possible if you eat the right meals, enjoy them, and they work for your benefit, to give the end results that this diet promises.

The most simple solution to all of this lies in taking help from an expert, who has spent time, put in research and has taken care of the practical aspects too, to provide you keto friendly diet plans.

We are providing you a 7 day diet plan.

You can see for yourself, the variety of meals and the recipes with nutritional information.

DAY 1:

• Breakfast: Ketogenic green smoothie
• Lunch: 15 minute Tamarind marinated steak salad
• Dinner: Garlic ghee pan fried Cod, Cauliflower tabouleh salad

DAY 2:

• Breakfast: Guacamole topped scrambled eggs
• Lunch: Garlic bacon wrapped chicken bites
• Dinner: Lemon black pepper tuna salad/ optional snack: Almond butter fudge

DAY 3:

• Breakfast: Bacon Lemon Thyme breakfast muffins
• Lunch: Mustard Sardines salad
• Dinner: Beef Curry/ Optional Snack: leftovers from day 2, Almond Butter fudge

DAY 4:

• Breakfast: Matcha Smoothie Bowl
• Lunch: Chicken noodle soup
• Dinner: Thai Chicken and rice

DAY 5:

• Breakfast: Super quick scramble/ or left over muffins from day 3
• Lunch: Mini Zucchini avocado burgers
• Dinner: Pan fried pork tenderloin/ Spinach almond stir fry

DAY 6:

• Breakfast: Ghee and coconut coffee/ or left over muffins from day 3
• Lunch: Broccoli bacon salad with onions and coconut cream
• Dinner: Grilled chicken skewers with garlic sauce

DAY 7:

• Breakfast: Spring soup with poached eggs
• Lunch: Easy Zucchini beef saute with garlic and cilantro
• Dinner: Creamy tomato basil chicken pasta

Recipes relevant to the diet plan are mentioned below.

KETOGENIC GREEN SMOOTHIE

INGREDIENTS
• 2 cups spinach (or kale)
• 10 almonds (raw)
• 2 brazil nuts
• 1 cup coconut milk (unsweetened – from refrigerated cartons not cans)

• 1 scoop Amazing Grass Greens Powder

INSTRUCTIONS

1. Place the spinach, almonds, brazil nuts, and coconut milk into the blender fi
2. Blend until pureed.
3. Add in the rest of the ingredients and blend

NUTRITION INFORMATION
Calories: 380 Fat: 30 g Carbohydrates: 13 g Sugar: 3 g Fiber: 8 g Protein: 12 g

15 MINUTES TAMARIND MARINATED STEAK SALAD

INGREDIENTS
• 2 large handfuls (2.5 oz or 75 g) salad greens
• 1⁄2 red bell pepper, chopped into slices
• 6-8 grape or cherry tomatoes, chopped into halves • 4 radishes, sliced
• 1 Tablespoon olive oil
• 1⁄2 Tablespoon fresh lemon juice
• Salt to taste
• 1⁄2 lb (250 g) steak
• 1⁄4 cup (60 ml) gluten-free tamari soy sauce
• Olive or avocado oil to cook steak in

INSTRUCTIONS
1. Marinade the steak in the tamari soy sauce.
2. Prepare the salad by tossing the bell pepper, tomatoes, radishes, and salad greens with the olive oil, lemon juice, and salt to taste.
3. Divide salad between 2 plates.
4. Place avocado oil(or olive oil) into a frying pan on high heat and cook the marinated steak (or grill the steak) to the level of doneness you like.
5. Place the steak on a plate for 1 minute. Cut the steak into slices, and place half of the slices on top of each salad.

NUTRITION INFORMATION
Calories: 500 Fat: 37 g Carbohydrates: 4 g Sugar: 1 g Fiber: 2 g Protein: 33 g

 GARLIC GHEE PAN FRIED COD

INGREDIENTS
• 4 cod lets (approx 0.3 lb each)
• 3 Tablespoons ghee
• 6 cloves of garlic, minced
• 1 Tablespoon garlic powder (optional)

• Salt to taste

INSTRUCTIONS
1. Melt the ghee in a frying pan.
2. Add in half the minced garlic to the pan.
3. Place the cod lets into the pan and cook on medium to high heat. Sprinkle with salt and garlic powder.
4. As the fish cooks, it’ll turn from translucent to a solid white color. Wait for the white color to creep half-way up the side of the sh and then ip the sh and add the rest of the minced garlic.
5. Cook until the whole let turns a solid white color (it should also bake easily). 6. Serve with some of the garlic and ghee from the pan.

NUTRITION INFORMATION
Calories: 160 Fat: 7 g Carbohydrates: 1 g Sugar: 0 g Fiber: 0 g Protein: 21 g

CAULIFLOWER TABOULEH SALAD

INGREDIENTS
• 100 g (3.5 oz) cauliflower florets
• 2 Tablespoons parsley, finely diced • 3 mint leaves, finely diced
• 2 cherry tomatoes, diced
• 1 slice lemon diced
• 1 Tablespoon olive oil
• Salt and pepper to taste

INSTRUCTIONS
1. Food process the cauliflower florets to form a couscous like texture. Make sure the florets and the food processor is dry to prevent a mash from forming instead.

2. Mix the food processed cauliflower florets with the finely diced herbs, tomatoes, lemon slice, olive oil, and salt and pepper to taste.

NUTRITION INFORMATION
Calories: 80 Fat: 7 g Carbohydrates: 5 g Sugar: 2 g Fiber: 2 g Protein: 1 g

GUACAMOLE TOPPED SCRAMBLED EGGS

INGREDIENTS
• 3eggs
• 1 Tablespoon coconut oil
• 1⁄4 cup guacamol

• Salt to taste

INSTRUCTIONS
1. Place the coconut oil into a pan. Add the eggs and scramble over a low heat.
2. Place the scrambled eggs into a bowl and top with the guacamole. If you want, you can add salt.

NUTRITION INFORMATION
Calories: 370 Fat: 23 g Carbohydrates: 4 g Sugar: 1 g Fiber: 2 g Protein: 18 g

INGREDIENTS
• 1 large chicken breast, cut into small bites (approx 22-27 pieces) • 8-9 thin slices of bacon, cut into thirds
• 3 Tablespoons garlic powder (or 6 crushed garlic if preferred)

GARLIC BACON WRAPED CHICKEN BITES

INGREDIENTS
• 1 large chicken breast, cut into small bites (approx 22-27 pieces) • 8-9 thin slices of bacon, cut into thirds
• 3 Tablespoons garlic powder (or 6 crushed garlic if preferred)

INSTRUCTIONS
1. Preheat oven to 400F(205C) and line a baking tray with aluminium foil.

2. Place the garlic powder into a bowl and dip each chicken bite into the garlic powder.
   3. Wrap each short bacon piece around each garlic chicken bite. Place the bacon wrapped chicken bites on the baking tray. Try to space them out so they’re not touching.
   4. Bake for 25-30 minutes until the bacon turns crispy. Turn the pieces after15 minutes if you can remember.

NUTRITION INFORMATION
Calories: 230 Fat: 13 g Carbohydrates: 5 g Sugar: 2 g Fiber: 1 g Protein: 22 g

LEMON BLACK PEPPOR TUNA SALAD

INGREDIENTS
• 1⁄3 cucumber, diced small
• 1⁄2 small avocado, diced small
• 1 teaspoon lemon juice
• 1 can (4-6 oz or 100-150 g) of tuna

• 1 Tablespoon Paleo mayo
  • 1 Tablespoon mustard
  • Salt to taste
  • Salad greens (optional)
  • Black pepper to taste

INSTRUCTIONS
1. Mix together the diced cucumber and avocado with the lemon juice.
2. Flake the tuna and mix well with the mayo and mustard.
3. Add the tuna to the avocado and cucumber. Add salt to taste.
4. Prepare the salad greens (optional: add olive oil and lemon juice to taste).

5. Place the tuna salad on top of the salad greens.
   6. Sprinkle black pepper on top.

NUTRITION INFORMATION
Calories: 480 Fat: 40 g Carbohydrates: 11 g Sugar: 2 g Fiber: 8 g Protein: 45 g

ALMOND BUTTER FUDGE

INGREDIENTS
• 1 cup almond butter (unsweetened)

• 1 cup coconut oil
  • 1⁄4 cup coconut milk
  • 1 teaspoon vanilla extract
  • Stevia to taste

INSTRUCTIONS
1. Melt the almond butter and coconut oil so that they’re soft.
2. Blend all the ingredients together well.
3. Pour the mixture into a baking pan and refrigerate for 2-3 hours for it to set.

4. Cut into chunks and serve.

NUTRITION INFORMATION
Net carbs – approx. 3g net carbs per serving.

BACON LEMON THYME BREAKFAST MUFFINS

INGREDIENTS
• 3 cups almond our
• 1 cup bacon bits
• 1⁄2 cup ghee, melted
• 4eggs
• 2 teaspoons lemon thyme
• 1 teaspoon baking soda
• 1⁄2 teaspoon salt (optional)
• EQUIPMENT – muffin pan and muffin liners

INSTRUCTIONS
1. Preheat oven to 350F.
2. Melt the ghee in a mixing bowl.
3. Add in the almond our and baking soda.
4. Add in the eggs.
5. Add in the lemon thyme (use other herbs if you prefer)and the salt.
6. Mix everything together well.
7. Lastly, add in the bacon bits.
8. Line a muffin n pan with muffin n liners. Spoon the mixture into the muffin pan (to around 3⁄4 full).
9. Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.

NUTRITION INFORMATION
Calories: 300 Fat: 28 g Carbohydrates: 7 g Sugar: 1 g Fiber: 3 g Protein: 11 g

MUSTARD SARDINES SALAD

INGREDIENTS
• 1 can (4-5 oz) sardines in olive oil
• 1⁄4 cucumber, peeled and diced small • 1 Tablespoon lemon juice
• 1⁄2 Tablespoon mustard
• Salt and pepper to taste.

INSTRUCTIONS
1. Drain most of the olive oil from the sardines.
2. Mash up the sardines.
3. Combine the sardines, diced cucumbers, lemon juice, mustard, and salt and pepper. Mix well.

NUTRITION INFORMATION
Calories: 260 Fat: 20g Carbohydrates: 0g Protein: 25g

BEEF CURRY

INGREDIENTS

• 1 lb beef round or other boneless cut, cut into 1-inch cubes (I like to use boneless
  short-ribs)
• 1 medium onion, sliced
• 1 Tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 1 teaspoon cardamom
• 3⁄4 cup of coconut milk (the solid part of a can of refrigerated coconut milk)
• 2 carrots, sliced (optional)
• 1 bell pepper, diced (optional)
• 10 button mushrooms, diced (optional)
• 1 Tablespoon fish sauce
• 1 teaspoon freshly grated ginger
• 2 cloves garlic, minced
• 1⁄4 cup fresh basil leaves, chopped
• Salt to taste
• Coconut oil to cook in

INSTRUCTIONS

1.In a sauce pan, saute the beef and onions in coconut oil on medium heat for5-6 minutes until the beef is browned.
2. Add the spices, coconut milk, carrots, bell peppers, mushrooms, and sh sauce.
Bring to the boil, then cover and simmer for 1 hour until the beef is tender.
3. Add the chopped basil, garlic, ginger, and salt to taste and simmer for10 more minutes.

NUTRITION INFORMATION
Calories: 440 Fat: 33 g Carbohydrates: 11 g Sugar: 2 g Fiber: 4 g Protein: 25 g

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes and a complete 30 day Keto Meal Plan so that you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

MATCHA SMOOTHIE BOWL:

INGREDIENTS
• 1 teaspoon matcha powder
• 1 scoop greens powder (optional)
• 8 oz (240 ml) coconut yogurt (or regular Greek yogurt if you’re ok with dairy) • 1 Tablespoon chia seeds
• 1 Tablespoon goji berries
• 1 Tablespoon coconut flakes
• 1 Tablespoon cacao nibs
• Stevia to taste (optional)

INSTRUCTIONS
1. Blend the matcha powder with the yogurt. Add in stevia to sweeten it if you want.

2. Pour the smoothie into a bowl.
3. Top with the chia seeds, goji berries, coconut flakes, and cacao nibs.
4. Enjoy with a spoon.

NUTRITION INFORMATION
Calories: 420 Fat: 28 Carbohydrates: 25 Sugar: 6 Fiber: 17 Protein: 13

CHICKEN NOODLE SOUP:

INGREDIENTS
• 3 cups chicken broth (approx 720ml)
• 1 chicken breast, chopped into small pieces (approx 240g or 0.5 lb)

• 2 Tablespoons avocado oil
  • 1 stalk of celery, chopped (approx 57g)
  • 1 green onion, chopped (approx 10g)
  • 1⁄4 cup cilantro, nely chopped (approx 15g)
  • 1 zucchini, peeled (approx 106g)
  • Salt to taste.

INSTRUCTIONS
1. Dice the chicken breast.
2. Add the avocado oil into a saucepan and saute the diced chicken in there until cooked.
3. Add chicken broth to the same saucepan and simmer.
4. Chop the celery and add it into the saucepan.
5. Chop the green onions and add it into the saucepan.
6. Chop the cilantro and put it aside for the moment.
7. Create zucchini noodles – I used a potato peeler to create long strands, but other options include using a spiralizer or a food processor with the shredding attachment.
8. Add zucchini noodles and cilantro to the pot.
9. Simmer for a few more minutes, add salt to taste, and serve immediately.

NUTRITION INFORMATION
Calories: 310 Fat: 16 g Carbohydrates: 6 g Sugar: 3 g Fiber: 2 g Protein: 34 g

 THAI CHICKEN AND RICE

INGREDIENTS
• 1 head of cauliflower
• 1 Tablespoon freshly grated ginger
• 3eggs
• 3 chilies – pick your favourite
• 3 cloves of garlic, crushed
• Meat from a whole chicken (or use 3-4 cooked chicken breasts), shredded • Salt to taste
• Coconut oil to cook with
• 1 Tablespoon coconut aminos or tamari soy sauce (optional)
• 1⁄2 cup cilantro, chopped (for garnish)

INSTRUCTIONS
1. Break the cauliflower into florets and food process until it forms a rice-like texture (may need to be done in batches).

2. Place the cauliflower into a large pan with coconut oil and cook the cauli ower
   rice (may need to be done in 2 pans or in batches). Keep the heat on medium
   and stir regularly.
3. In a separate pan, scramble the eggs in some coconut oil. Add the scrambled
   eggs to the cauliflower rice.
4. Add in the ginger, garlic, and the chopped chilies.
5. When the cauliflower rice is soft, add in the shredded chicken meat.
6. Add in the coconut aminos/tamari soy sauce and salt to taste. Mix well.
7. Garnish with cilantro.

NUTRITION INFORMATION
Calories: 350 Fat: 11 g Carbohydrates: 9 g Sugar: 4 g Fiber: 4 g Protein: 55 g

SUPER QUICK SCRAMBLE

INGREDIENTS
• 3 eggs, whisked
• 4 baby bella mushrooms
• 1⁄4 cup red bell peppers
• 1⁄2 cup of spinach
• 2 slices of deli ham
• 1 tablespoon of coconut oil or ghee

• Salt and pepper to taste

INSTRUCTIONS
1. Chop up the vegetables and the ham.
2. Place1⁄2 table spoon of butter into a frying pan and melt. Saute the vegetables and ham.
3. Place the whisked eggs into a separate frying pan with the other 1⁄2tablespoon of butter. Cook on medium heat and keep stirring to prevent overcooking.

4. Once the eggs are cooked, season them with salt and pepper to taste.
   5. Lastly, add the sauted vegetables and ham in with the eggs and mix. Serve immediately.

NUTRITION INFORMATION
Calories: 350 Fat: 29 g Carbohydrates: 5 g Sugar: 3 g Fiber: 1 g Protein: 21 g

MINI ZUCCHINI AVOCADI BURGERS

INGREDIENTS
• 1 large zucchini, chopped into 1⁄2-inch (1 cm) thick slices (around 14-16 slices) • 1⁄2 lb (225 g) ground beef
• 1⁄4 avocado, cut into small slices
• 2 Tablespoons (30 ml) olive or avocado oil for greasing baking tray
• 2 teaspoons (10 g) salt
• 1 Tablespoon Paleo mayo
• 1 Tablespoon mustard

INSTRUCTIONS
1. Preheat oven to 400F (200C).
2. Grease a baking tray with olive or avocado oil and sprinkle 1 teaspoon of salt across it.
3. Place the zucchini slices on the baking tray.
4. Form small balls from the ground beef and press into patties–around7or8 patties – and place on the baking tray.
5. Place baking tray into oven and bake for 15 minutes. Alternatively, instead of baking them, you can grill the zucchini and beef patties or pan-fry them in some olive or avocado oil.
6. Meanwhile, slice the avocado into small thin slices.
7. Put the mini burgers together using the zucchini slices as buns – add a slice of avocado to each burger and top with condiments like Paleo mayo and mustard.

NUTRITION INFORMATION
Calories: 370 Fat: 30 g Carbohydrates: 9 g Sugar: 4 g Fiber: 6 g Protein: 23 g

PAN FRIED PORK TENDERLOIN

INGREDIENTS
• 1 lb pork tenderloin
• Salt and pepper to taste

• 1 tablespoon coconut oil

INSTRUCTIONS
1. Cut the 1 lb pork tenderloin in half (to create 2equal shorter halves).
2. Place the 1 tablespoon of coconut oil into a frying pan on a medium heat.
3. After the coconut oil melts, Place the 2 pork tenderloin pieces into the pan.
4. Leave the pork to cook on its side. Once that side is cooked, turn using tongs to cook the other sides. Keep turning and cooking until the pork looks cooked on all sides.
5. Cook all sides of the pork until the meat thermometer shows an internal temperature of just below 145F (63C).
6. The pork will keep on cooking a bit after you take it out of the pan.
7. Let the pork sit for a few minutes and then slice into 1-inch thick slices with a sharp knife.

NUTRITION INFORMATION
Calories: 330 Fat: 15 g Carbohydrates: 0 g Sugar: 0 g Fiber: 0 g Protein: 47 g

 

SPINACH ALMOND STIR FRY

INGREDIENTS
• 1 lb spinach leaves
• 3 Tablespoons almond slices
• Salt to taste
• 1 Tablespoon coconut oil for cooking

INSTRUCTIONS
1. Place the 1 tablespoon coconut oil into a large pot on medium heat.

2. Add in the spinach and let it cook down.

3. Once the spinach is cooked down, add the salt to taste and stir.

4. Before serving, stir in the almond slices.

NUTRITION INFORMATION
Calories: 150 Fat: 11 g Carbohydrates: 10 g Sugar: 1 g Fiber: 6 g Protein: 8 g

EDITORS NOTE:  If you’re looking for absolute guidance for ‘Keto’ we recommend ‘The Keto Begining’ as a very useful resource for you to embrace ketosis with the right approach.

GHEE AND COCONUT COFFEE:

INGREDIENTS
• 1⁄2 Tablespoon (7 g) ghee
• 1⁄2 Tablespoon (7 g) coconut oil
• 1-2 cups (240-480 ml) of whatever coffee you like (or black or rooibos tea) • 1 Tablespoon (15 ml) almond milk or coconut milk

INSTRUCTIONS
1. Put the ghee, coconut oil, almond milk (or coconut milk), and the coffee into a blender.
2. Blend for 5-10 seconds. The coffee turns a foamy, creamy color. Pour it into your favorite coffee cup and enjoy!
3. If you don’t have a blender, then try using a milk frother.

NUTRITION INFORMATION
Calories: 150 Fat: 15 g Carbohydrates: 0 g Sugar: 0 g Fiber: 0 g Protein: 0

BROCCOLI BACON SALAD WITH ONIONS AND COCONUT CREAM:

INGREDIENTS
• 1 lb broccoli florets
• 4 small red onions or 2 large ones, sliced
• 20 slices of bacon, chopped into small pieces • 1 cup coconut cream
• Salt to taste

INSTRUCTIONS
1. Cook the bacon first, and then cook the onions in the bacon fat.

2. Blanche the broccoli florets(or you can use them raw or have them softer by
   boiling them).
3. Toss the bacon pieces, onions, and broccoli florets together with the coconut
   cream and salt to taste.
4. Serve at room temperature.

NUTRITION INFORMATION
Calories: 280 Fat: 26 g Carbohydrates: 8 g Sugar: 2 g Fiber: 3 g Protein: 7 g

GRILLED CHICKEN SKEWERS WITH GARLIC SAUCE :

INGREDIENTS

For the Skewers

• 1 lb chicken breast, cut into large cubes (approx 1-inch)
• 1 onion, chopped
• 2 bell peppers, chopped
• 1 zucchini

For the Garlic Sauce

• 1 head garlic, peeled
• 1 teaspoon salt
  Approx. 1⁄4 cup lemon juice
  • Approx. 1 cup olive oil
• Additional ingredients for the marinade
  1⁄2 cup olive oil
  • 1 teaspoon salt

INSTRUCTIONS
1. Heat up the grill to high. If using wooden skewers, soak them in water first.

2. For the Garlic Sauce, place the garlic cloves and salt into the blender. Then add
   in around 1⁄8 cup of of the lemon juice and 1⁄2 cup of olive oil.
3. Blend well for 5-10 seconds, then slow your blender down and drizzle in more lemon juice and olive oil alternatively until you hear the blender sound shift a bit (it’s subtle!). The consistency will then change into mayo-like consistency. If it doesn’t work, don’t worry – the sauce won’t look amazing, but it’ll still taste good!
4. Keep half the garlic sauce to serve with. Take the other half of the garlic sauce and add in the additional 1⁄2 cup of olive oil and teaspoon of salt. Mix well – this makes the marinade.
5. Chop the chicken, onion, bell peppers, and zucchini into approximate 1-inch cubes or squares. Mix them in a bowl with the marinade.
6. Place the cubes on skewers and grill on high until the chicken is cooked (usually, we grill on the bottom for a few minutes to get the charred look and then move the skewers to a top rack with the lid down to cook the chicken well).
7. Serve with the garlic sauce you kept.

NUTRITION INFORMATION
Calories: 580 Fat: 33 g Carbohydrates: 11 g Sugar: 1 g Fiber: 2 g Protein: 55 g

SPRING SOUP WITH POACHED EGG:

INGREDIENTS
• 2eggs
• 32 oz (1 quart) chicken broth
• 1 head of romaine lettuce, chopped • salt to taste

INSTRUCTIONS
1. Bring the chicken broth to a boil.
2. Turn down the heat and poach the 2 eggs in the broth for 5minutes (fora slightly-runny egg).
3. Remove the eggs and place each into a bowl.
4. Add the chopped romaine lettuce into the broth and cook for a few minutes until slightly wilted.
5. Ladle the broth with the lettuce into the bowls.

NUTRITION INFORMATION
Calories: 150 Fat: 5 g Carbohydrates: 11 g Sugar: 5 g Fiber: 7 g Protein: 16 g

EASY ZUCCHINI BEEF SAUTE WITH GARLIC AND CILANTRO:

INGREDIENTS
• 10 oz (300 g) beef, sliced into 1-2 inch strips (against the grain if you can) • 1 zucchini (approx. 300 g), cut into 1-2 inch long thin strips
• 1⁄4 cup cilantro, chopped
• 3 cloves of garlic, diced or minced
• 2 Tablespoon gluten-free tamari sauce
• Avocado oil to cook with (or coconut oil or olive oil)

INSTRUCTIONS
1. Place 2 tablespoons of avocado oil into a frying pan on high heat.

2. Add the strips of beef into the frying pan and saute for a few minutes on high heat.
3. When the beef is browned ,add in the zucchini strips and keep sauteing.
4. When the zucchini is soft, add in the tamari sauce, garlic, and cilantro.
5. Saute for a few minutes more and serve immediately.

NUTRITION INFORMATION
Calories: 500 Fat: 40 g Carbohydrates: 5 g Sugar: 2 g Fiber: 1 g Protein: 31 g

 CREAMY TOMATO BASIL CHICKEN PASTA:

INGREDIENTS
• 2 chicken breasts, cubed
• 2 Tablespoons ghee or coconut oil to cook in
• 1 can diced tomatoes (14 oz or 400g)
• 1⁄2 cup basil, chopped
• 1⁄4 cup coconut milk
• 6 cloves garlic, minced
• Salt to taste
• 1 zucchini, shredded or spiralized (for the pasta) or spaghetti squash

INSTRUCTIONS

1. Saute the diced chicken in the ghee or coconut oil until cooked and slightly
   browned.
2. Add in the can of diced tomatoes and add in salt to taste. Place on a simmer and
   cook the liquid down.
3. In the meantime, prepare the pasta. If using zucchinis, shred them in the food
   processor or use a julienne peeler or a spiralizer. If using spaghetti squash, chop it in half, remove the seeds, cover lightly with some coconut oil and microwave each half for 7 minutes.
4. Add the basil, garlic and coconut milk to the chicken and cook for a few minutes longer.
5. Place half of the pasta into each bowl and top with the creamy tomato basil chicken.

NUTRITION INFORMATION
Calories: 540 Fat: 27 g Carbohydrates: 15 g Sugar: 8 g Fiber: 4 g Protein: 59 g

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

Reference: https://ketosummit.com

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

A Carb Blocker is a special kind of diet pill that interferes with the digestion of carbohydrates.

Allowing you to eat as many Carbs as they wish, without getting the consequences that come with it and while shedding pound after pound. This way you can indulge in all of their favourite foods that you couldn’t otherwise because of the consequences that follow after consuming Carbs.

Carb blockers are actually novel weight loss product which enable weight loss by blocking fats from building up. It will be best for those who are serious in losing weight but just couldn’t stop their much loved cravings.

Have you ever thought that depending on pills could lead to long term and sustained weight loss. Or if the most popular diet these days ‘The Keto diet’ will be able to eliminate their need?

Let’s find out..

How do carb blockers work?

 They work well by neutralizing the function of the enzyme alpha amylase. Alpha amylase is an enzyme contained in the digestive system who’s role is to metabolise carbohydrates and break them down into glucose.

Carbohydrate blockers target this enzyme, preventing it from working. Without glucose being available to be turned into fat, it becomes very difficult to put on weight from overindulging with carbs.

With this blockage, less sugar is actually absorbed into the bloodstream and much less are distributed to all cells. Thus, much of the cabohydrates you take in don’t have to be burned or become fat deposits for future use – hence, weight gain does not become a problem.

The fate of carbohydrates!

The carbohydrates that have been prevented from being absorbed are simply passed through the body undigested. Blood sugar levels rise immediately after a meal, and carbohydrates can cause a large spike in blood sugar levels.

By preventing some carbs from releasing their sugars into the blood stream. Carb blockers should help with hunger pangs too.

Who should take a carb blocker?

Some people struggle with a sweet tooth, craving sweets and cakes. If you snack on sugary foods a carb blocker may not be the best option because they do not prevent the absorption of sugars. They only prevent these sugars from being released by carbohydrates in the first place.

On the other hand, if you crave carb heavy foods such as bread and pasta a carb blocker may be the best choice.

Which one to choose?

There are a lot of frauds on the market today that will tell you that there product is a sure Carb Blocker, but the best Carb Blocker will contain Phase 2.

When taking a Carb Blocker containing Phase 2, one can indulge in Starchy Carbohydrate food without gaining weight. The way it works is that Phase 2 is made from the White Kidney Bean extract which is widely known to block the absorption of starch by the small intestine.

Some brands contain wheat extract, fish, soy and other ingredients that are common allergy causing substances. Wile buying carb blockers, take the time to read the label. Check all the ingredients and find if any warnings or precautions are given. If you’re allergic to any of the ingredients search for the one which might not cause any problems though you might not know it completely until you use it.

Research says they are effective, but their long term usage and safety is still questionable.

Do carb blockers have side effects?

Two issues arise from taking carbohydrate blockers.

The first being that you cannot ensure 100% of the carbs you eat remain undigested. This is because the lower digestive tracts contain many other enzymes that can break down carbs into their constituent parts.

The second is that a potential side effect of gas can occur, although this tends to settle down over time.

Not all carb blockers are created equal, all of them differ in their claims for restricting carbohydrates of your diet. How true are these claims no one knows.

Find the solution in diet itself!

For how long can you sustain on a pill that claims to block carbs?

Taking such pills for long periods of time can pose serious health concerns.

The real solution is found when you go deep down and address the root cause, and that’s careless eating habits.

Stop searching for the best weight loss pills in the market for you might get trapped into something that is absolutely vain or may be dangerous too. Change your food habits and avoid all risks.

We recommend the ‘KETOGENIC DIET’ as an effective and proven weight loss plan that will work wonders for you like no pill can!

Its efficacy and multiple benefits that it brings along are proven and well documented in research.

What is this diet all about?

A ketogenic diet, involves very high consumption of fats and proteins and very little to no carbs. This causes your body to switch to fat as the primary source of energy.

The Science Behind Losing fat, on KETO DIET:

• To get your body into a ketogenic state you must eat a high fat diet and low protein with NO carbs or hardly any. The ratio should be around 80% fat and 20% protein. This will the guideline for the first 2 days.

• Once in a ketogenic state you will have to increase protein intake and lower fat, ratio will be around 65% fat, 30% protein and 5% carbs.

• Protein is increased to spare muscle tissue. When your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense tells us that if we eliminate carbs then the insulin will not store excess calories as fat. Perfect.

• Now your body has no carbs as a energy source your body must find a new source and that’s fat.This works out perfectly if you want to lose body fat.

• The body will break down the body fat and use it as energy instead of carbs. This state is called ketosis. This is the state you want your body to be in, makes perfect sense if you want to lose body fat while maintaining muscle.

What happens after I eat so much fat?

The fats travel through the blood circulation to reach the liver where they are processed into ketone bodies. The ketone bodies then circulate back into the blood stream and are picked up by the muscle and other tissues to fuel your body’s metabolism.

In a person without diabetes, ketone production is the body’s normal adaptation to starvation. Blood sugar levels never get too high, because the production is regulated by just the right balance of insulin, glucagon and other hormones.

KETO is not limited to weight loss only! It comes with a bundle of benefits that are linked to no other except this diet.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

References:

https://ezinearticles.com/?Carb-Blocker-Diet-Pills—Do-Phase-2-Carb-Blockers-Help-Lose-Weight?&id=2914059

https://ezinearticles.com/?Carb-Blocker-Reviews—Do-Carb-Blockers-Really-Work?&id=1123878

https://ezinearticles.com/?Carb-Blocker—The-Way-to-Lose-Weight-While-Still-Indulging-in-Your-Favorites&id=3863685

https://ezinearticles.com/?How-Do-Carb-Blockers-Work?&id=4991630

https://www.livestrong.com/article/29130-side-effects-carb-blockers/

Keto diet’ excludes certain food groups and most of it is starch containing grains, vegetables etc.

This lead to cutting down of fiber content too.But that’s not a big problem and can be easily resolved. If you plan your meals in the right manner you will be at no risk.

EDITOR’S NOTE: If your interested in ketosis and want to follow nutritional complete and wholesome meals that are easy to make we recommend ‘The Essential Keto Cookbook’ as an indispensable resource.

Fiber is necessary in order to keep the bowel and digestive system running properly, and so you need to make sure that you are always getting enough of it in your diet.

Why do you need fiber?

Your daily fiber intake has a direct effect on the way your small intestine and colon works. Your small intestine is responsible for gathering nutrients and vitamins from your digested food once it has passed through your oesophagus and stomach. After your food has been processed there, it moves onto your large intestine and colon. The colon’s job is to lubricate stool and help it’s passage through the rectum.

Your dietary fiber intake is determined by your age and gender. For women ages 19 through 50, the recommended daily fiber intake is 25 grams. Men of the same age should be consuming at least 30 grams a day. After 50, both men and women should consume around 50 grams of fiber. Children need between 5 and 15 grams of fiber depending on their age. However, the average Americans only eats 12 grams or less per day.

For insoluble fiber, you should eat wheat bran, whole grain cereals and vegetables. While soluble fibers can be found in citrus fruit, legumes, oats and barley. These foods contain the most concentration of each type of fiber.

As long as you concentrate your diet on fresh foods, and not packaged foods, your daily fiber intake should be right on target. In fact, the reason a lot of people have problems with constipation is because they eat too many processed foods. Processed foods are lacking in fiber and other important nutrients that play a role in your digestive health.

Making sure your daily fiber intake is on par is just one of the important steps you can take in relieving yourself of the symptoms of constipation. Eating fiber each day can help keep you regular, but if you keep having problems with constipation you need to find a cure for the source of your digestive problems.

The problem!

As you might have read above…

A big issue with a pure keto approach is that the diet tends to be relatively low in some types of fibre as grains, cereals and much fruit is eliminated. This can result in constipation, gut discomfort and means that the gut is not receiving the prebiotics known to benefit gut health and immune function long term.

This is because while planning a keto diet, much attention needs to be paid into the types of vegetables and supplements consumed to attempt to preserve digestive health and function.

Best fiber supplement!

While following a keto diet, it is necessary to monitor your fibre intake. Apart from the foods you take, you might need to incorporate fibre supplements in your diet.

Which is the best one on the market?

We are not recommending any best one. But you can choose one that contains, the right ingredients and no added sugars or flavours.

It should all in all be ‘Keto friendly’!

Choose Psyllium Husk, or Flaxseed supplement.

Both of them are low carb and keto friendly options.

Both of them need not be necessarily ingested in pills form. They can be added in your meals to make them complete and nourishing for you.

TIP: It is extremely necessary to drink an adequate amount of water and keep yourself hydrated while taking fibre supplements. It helps them work easily and provide you the benefits of being a good laxative.

Psyllium helps to relieve constipation, treat diarrhoea, lower blood sugar, increase satiety and aid weight loss.

Flaxseed, apart from being full of many other benefits, helps in restoring digestive health, promotes growth of prebiotic bacteria and relieves constipation.

The good news is that, both of them are GLUTEN FREE!

NOTE: We do not recommend you to go in for a ready made supplement, although you can if it falls within the confines of being keto friendly. We rather suggest you to take them in their natural form!

Editor’s note: – If you are interested in ketosis we recommend a very useful resource – Perfect Keto, a natural supplement to get you into the state of Ketosis  quickly and effectively.

References:

https://ezinearticles.com/?Managing-Your-Daily-Fiber-Intake—How-Much-Fiber-Do-We-Need-to-Prevent-Constipation?&id=650282

https://www.medicalnewstoday.com/articles/318707.php

https://ezinearticles.com/?A-Natural-Fiber-Supplement&id=6408543

https://www.ketogenicsupplementreviews.com/keto-friendly-fibers/

http://www.bodyandsoul.com.au/nutrition/nutrition-tips/what-this-dietitian-has-to-say-about-the-ketogenic-diet-will-surprise-you/news-story/32b88df1db094d0ead798a07b39762be

We must know, that a Ketogenic Diet is centered around bringing the body into a ‘natural state of Ketosis.’

It is high in fat, moderate in protein and extremely low in carbs. With less than 50g of net carbs a day that your body is bound to enter ketosis, meaning your body will use fat for fuel, as opposed to glucose, that is the most important energy source of high carb diets.

Are you wondering that, is there scope for a vegan ketogenic diet?

Of course there is.. Cutting down carbohydrates is and increasing consumption of healthy fats and protein might be leaving you baffled about which foods to pick and which ones to cut down!

You might have heard that most of the protein and fat content might come from animal sources, but that’s not true. You will not be deprived of reaping the benefits of a “Keto diet’ just coz you’re vegetarian!

Keto VEGETABLES : Try to stick to green leafy vegetables and avoid root vegetables to keep your daily carbohydrate intake low.

Arugula (Rocket) Artichokes Asparagus
Bok Choy Broccoli

Brussels Sprouts Butterhead Lettuce Cabbage
Carrots Cauliflower

Celery
Chard
Chicory Greens Chives
Cucumber Dandelion Greens Eggplant (Aubergine) Endives
Fennel

Garlic
Jicama
Kale
Kohlrabi
Leeks
Leafy Greens (Various Kinds)

Mushrooms (All Kinds) Mustard Greens
Okra
Olive

Onions
Parsley
Peppers (All Kinds) Pumpkin Radicchio Radishes
Rhubarb
Romaine Lettuce

Scallion
Seaweed (All Sea Vegetables) Shallots Spaghetti Squash Spinach
Swiss Chard Tomatoes Turnip Greens Watercress Zucchini

FERMENTED VEGETABLES  Kimchi Sauerkraut

FRUITS

Most fruits are off limits on a ketogenic diet. Some small amounts of berries are considered ok, but watch how much you eat!

Avocado Blackberry Blueberry

Cranberry Lemon Lime

Raspberry Strawberry Olives

FATS

Fats play a huge part in the ketogenic diet (they make up the majority of your calorie intake), so make sure you’re taking in plenty of healthy fats.

Avocado Oil, Ghee,  Coconut Oil Lard

Tallow
Olive Oil, Macadamia Oil, Red Palm Oil

Coconut Butter
Cocoa Butter
Walnut Oil (small amounts),  Sesame Oil (small amounts),  MCT Oil , Flax seed oil (linseed oil)

PROTEINS

• Organic Tempeh
• Organic Tofu
• Legumes
• Black beans
• Chickpeas
• Chia seeds
• Miso
• Nato
• Pumpkin seeds
• Nuts

NOTE: If you include Soy in your diet, then look for a non GMO option.

NUTS AND SEEDS

Palm Shortening
Duck Fat
Coconut Butter
Cocoa Butter
Walnut Oil (small amounts) Sesame Oil (small amounts) MCT Oil

Almonds Hazelnuts Macadamias Pecans

Pine Nuts Pistachios Pumpkin Seeds Flax Seeds

Psyllium Seeds Hemp Seeds Sesame Seeds Sunflower Seeds Walnuts Cashews

Chia Seeds
Various Nut Butters

Do Not Eat

• Grains – wheat, corn, rice, cereal, etc.
• Legumes — lentils, black beans, peas, etc.
• Sugar – honey, agave, maple syrup, etc.
• Fruit – apples, bananas, oranges, etc.
• Tubers – potato, yams, etc.

Now you can easily prepare shopping/grocery lists.

It not much of a hassle. Thera are ample of vegetarian recipes available which are keto friendly.

If you’re overweight and are a strict vegetarian, you can follow the keto diet easily too.

Next thing is vegetarian friendly supplements. They are also available so that you do not lose out on, being nutritionally fortified and full on energy during keto.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement with may pure vegetarian varieties get you into the state of Ketosis effectively, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

REFERENCES:

https://ketosummit.com

https://www.womenshealthmag.com/food/high-protein-veggies

https://www.ruled.me/comprehensive-guide-vegan-ketogenic-diet/

https://www.perfectketo.com/ketogenic-diet-for-vegetarians/

Cancer is a generic term for a large group of diseases that can affect any part of the body and is often referred to as “malignant tumours”. The main feature of cancer is the rapid creation of abnormal cells that grow beyond their usual boundaries, forming malignant tumours. These tumours invariably invade adjoining parts of the body and metastasise (spread) to other organs, which is usually the cause of death.

One of the most dreaded diseases; CANCER and ‘KETOSIS’ ?

Can a ‘keto diet’ help evade this enemy of human beings?

Remember that a ‘keto diet’ strictly reduces carbohydrate consumption, controlling your sugar levels and lowering oxidative stress in the body. Apart from  the many health benefits that you might experience, this may be least expected. Let’s unearth its reality….

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

The Warburg effect:

Cancer cells are similar to normal cells in many ways, but one of the traits that is quite unique regards nitric oxide. They have ten times more insulin receptors on their mobile surface. This enables cancer cells to gorge themselves in sugar and nutrients coming from the blood at a really large rate. As you continue to eat sugar as your main diet supply, cancer cells will continue to flourish and spread. It’s not surprising that the lowest survival rate in cancer patients is one of those with the maximum blood sugar levels.

Otto Warburg was a leading cell biologist who led to the discovery that cancer cells are unable to flourish using energy generated from cellular respiration, but rather than glucose fermentation. Dr. Thomas Seyfried and other cancer researchers agree, and have further discovered that cancer cells can also be fueled from the fermentation of the amino acid glutamine.

With ketogenic diets, lowering carbohydrates will decrease your levels of glucose, the fuel which feeds cancer cells. This will put your body into ketosis and will help out with depleting cancer cells of the energy source.

Cancer cells metabolize glucose and amino acids. Restricting sugar or the amino acid glutamine is critical to ending cancer.

Lowered insulin during ketosis…

How does it help?

Since insulin is a growth factor, higher insulin levels in cells activate more rapid cell division, while elevated glucose and fat levels provide more metabolic fuel. On the way, some cells lose control of the DNA regulatory genes, that’s the hallmark of malignancy. This chain of events is now considered to contribute to the promotion of cancer, at least in colon cells and probably in those across the body.

Insulin levels are implicated in some of the most common human malignancies like gastric cancer, liver cancer, cancers of the female reproductive system, prostrate cancer, etc..

Research has established the same. (NCBI)

Holistic protocol to treat cancer says ALL that is intrinsic to a keto diet!

• Use a diet including lots of salads with dark green leafy vegetables such as collards, kale, spinach and arugula (green leafy vegetables contain a lot of cancer fighting chlorophyll) and an assortment of colorful vegetables- i.e., cucumber, tomato, onion, mushroom, celery, beets, pepper, radish, avocado, green and red cabbage, broccoli, cauliflower, etc. Green juices, beat and beet root juices and carrot juice are also good along with smoothies. These foods are filled with what the body needs for good health- vitamins minerals, anti-oxidants, fiber, water, oxygen and life force energy.

• Avoid whole grains that contain gluten. Gluten is a form of sugar- and sugar feeds cancer. The best whole grain is quinoa because it is gluten free and high in protein, vitamins and minerals. Brown rice is second best for the same reasons, but it contains fewer nutrients than quinoa.

• Eat plenty of nuts and seeds. Nuts include walnuts, cashews, almonds and Brazil nuts among others. Seeds include pumpkin seeds, flaxseeds and chia seeds among others. Nuts and seeds will provide you with needed protein and fats (along with avocado and coconut).

• Refined salt is toxic and devoid of minerals. So, only use a fully mineralized salt such as Himalayan salt

• Eliminate refined sugar and processed and packaged foods. These manufactured foods are not real food. They are not easily digested. They are toxic and full of sugar and, along with dairy and meat, tend to make the PH balance acidic. An acidic PH balance and sugar feed cancer.

• All disease including cancer is triggered by oxidation (oxidative stress) and inflammation at the cellular level. And we know that a keto diet lowers oxidative stress considerably, by not using glucose as the primary source of energy.

You are at an impressive advantage, if you’re considering the ‘Keto diet’ to be your saviour!

You must read to know that its not just a hype, but science bears testimony to the huge number of positive effects it may have on your health.

References:

https://ezinearticles.com/?Treating-Cancer-Without-Drugs&id=7452620

https://ezinearticles.com/?The-Holistic-Protocol-to-Reverse-Cancer&id=9429043

https://www.ncbi.nlm.nih.gov/pubmed/14713323

http://www.lifeextension.com/Magazine/2016/6/The-Insulin-Cancer-Connection/Page-01

The ‘Keto diet’ tricks your body into using your own BODY FAT as it’s main energy source instead of carbohydrates. This diet is very popular method of losing fat quickly and efficiently.

Is it hard for you to believe this?

You, must know that there’s ample of research that backs its efficacy!

The Science Behind Losing fat, on KETO DIET:

• To get your body into a ketogenic state you must eat a high fat diet and low protein with NO carbs or hardly any. The ratio should be around 80% fat and 20% protein. This will the guideline for the first 2 days.

• Once in a ketogenic state you will have to increase protein intake and lower fat, ratio will be around 65% fat, 30% protein and 5% carbs.

• Protein is increased to spare muscle tissue. When your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense tells us that if we eliminate carbs then the insulin will not store excess calories as fat. Perfect.

• Now your body has no carbs as a energy source your body must find a new source and that’s fat.This works out perfectly if you want to lose body fat.

• The body will break down the body fat and use it as energy instead of carbs. This state is called ketosis. This is the state you want your body to be in, makes perfect sense if you want to lose body fat while maintaining muscle.

‘KETO’: a bundle of benefits!

From providing you lasting energy throughout the day to enhanced sleep, it lowers blood pressure, promotes heart health and decreases inflammation too. This diet has a myriad of benefits to offer. Moreover, it is used to therapeutically to treat various metabolic conditions also.

What may interest you the most is,

That you WILL lose weight and this diet also has an anti aging effect since it lowers the oxidative stress!

So, the end result is that apart from becoming healthy, YOU WILL LOOK GREAT!

WEIGHT LOSS via KETOSIS:

Studies show that people on low-carb diets lose more weight and much faster than people on low-fat diets even though they might restrict calories.

This reduction in carbohydrate forces the body to uses its fat storage to create the energy it needs to function. And this will not be simple weight loss! The icing on the cake is that, maximum weight loss will be from you abdomen. Ketosis will improve your waistline.

You may read more about it.

Another benefit that will make you crave for this diet is,

ENHANCED MENTAL PERFORMANCE:

Your brain will work better  in general when burning fat as opposed to sugar, as fat was shown to be equally neurotherapeutic and neuroprotective. While fats are unable to cross the blood brain barrier, ketones, being fat-soluble fats, can cross it and feed your mind. Many times, enhanced cognition and mental acuity are one of the first things people notice when entering nutrient ketosis. Anecdotes certainly suggest that otherwise healthy individuals are able to experience cognitive advantages from brain usage of ketones.

If you’re thinking, what would my keto before and after transformation be like?

Then do not be scared and be assured if you follow keto the right way you’ll love the way it will help you.

If you are one of those people who’s energy gets sapped in little tasks.. Being overweight has lowered your confidence or you look more than your age. May be you might be one of those people whom the doctor has recommended no other way to combat diseases other than losing weight. What ever your situation might be, this regimen will surely help you.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

You may have a glance at the keto diet results. People have been overwhelmed by the results they obtained and have shared their experiences.

This may foster your belief in the diet, so that you can make a choice.

• I used to be severely overweight for a period of my life (probably considered obese). I wasn’t always this way. The weight gain happened over time and I always tried to explain to people that it wasn’t me; I wasn’t born that way. I never felt like myself during those years. Some people have known me a long time and have seen my progress, but some only know me now and don’t know what I used to be. It wasn’t until October of 2016 that I learned about the ketogenic lifestyle and started that way of eating and was able to lose 10 pounds in 2 months, just from making better food choices.From June 2015 to now, I have lost about 76 pounds/7 dress sizes and I’m a happier, healthier, and stronger version of myself than I ever was before! It’s not just about the number and how I look, but I’ve learned that I need to take care of my body from the inside out for health reasons too. I now have more energy and I feel absolutely amazing. (Kristina Bezenah)

• I was whining that a skirt I bought back in high school was getting to be too big on me so I took pictures to enjoy the thing one last time (gotta be optimistic!) and compared myself to August 2013’s me. I still can’t believe the difference! Looking back, I didn’t feel 252 pounds. Even now, not looking at B&A pictures I don’t feel any different weight-wise. Health-wise I have more energy, don’t ache as much and can go up stairs like a champ![…] I loved keto for not being hungry. (Via Reddit)

• I used to body build in my early twenties, but when I stopped I gained a tremendous amount of weight due to poor diet and inactivity. For years I was just gaining until I got to a astounding 257 for my 5’8″ tall body, which was grossly overweight. After four years I began Brazilian jiu-jitsu (8 years ago), and changed my diet and immediately lost weight. Once my body settled into activity again, the poor diet messed me up once more and for the past 7.5 yrs, I was an accordion of weight loss and gain. Up/down/up/down and so on, until I met someone who turned me on to low-carb. I began my low-carb journey in October of 2016 at 226 pounds. Today I weigh 174 pounds! I’ve lost 52 pounds taking only one carb day a week. This is the most sustainable diet. I am hesitant to use the word diet because this isn’t a diet, it is a way of life and I certainly don’t feel like I am dieting. If I am hungry I eat. Low-carb is amazing and my life as an accordion is over! I still need to lose about 5% body fat. Who knows, maybe one day I will end up on a body building stage once more! My life has changed for the better, I feel good, I look good, and most importantly I have great energy! (Josh Stone)

• I started on September 5th, 2015 at 210 lbs. Got down to my original goal weight in June this year, but continued lifting and eating as I have been as opposed to going into maintenance and lost a bit more! Never looking back. 🙂 (via reddit)

EDITOR’S NOTE:

To start your Keto journey with the right approach we recommend ‘The Keto Begining’ by Leanne Vogel who provides you the needed guidance and assistance.

References:

https://ezinearticles.com/?The-Ketogenic-Diet—Ultimate-Fat-Loss-Diet&id=5775210

https://www.ruled.me/health/success-stories/

http://www.thebroscientist.com/ketogenic-diet-results/

https://www.ketovale.com/kristina-bezenahs-keto-success-story/