- What can I eat on a keto diet?
- What is a keto diet plan?
- Is it good for Diabetes?
- What are the different plans?
- What can I drink on a Keto Diet?
This list can go on, but most of the plans state clearly what you can eat, and drink. I will cover most of your questions, about the Keto diet.
- Advantages of losing weight
- How to successfully lose weight
- Get your personal plan
- Benefits of the Keto diet
- Some Keto facts
Here are just a few quick facts to keep in mind, when going on a diet & fitness program. For inspiration when you feel like giving up, REMEMBER!!!
- When you lose weight, you feel healthy, & look better
- Stop aging so quickly.
- Build muscle, & increase endurance.
- No embarrassment & improved confidence.
- Get in shape, live longer, & increase energy.
- Fit into old clothes, keep the weight off, & enjoy the beach.
- Look younger, and wear a swimsuit again.
DOES ALL THIS MAKE SENSE?
How to successfully lose weight while on Keto diet
Here’s a 3-step weight loss plan that employs a low carb diet and aims to:
- significantly reduce your appetite
- cause fast weight loss
- improve your metabolic health at the same time
1. Eat a high protein breakfast. Having a high protein breakfast could diminish yearnings and calorie consumption for the duration of the day
2. Avoid sweet beverages and natural product juice. These are among the most stuffing things you can place into your body
3. Drink water before suppers. One investigation demonstrated that drinking water a half hour before suppers expanded weight reduction by 44% more than 3 months.
4. Choose weight reduction benevolent nourishments. A few nourishments are preferable for weight reduction over others. Here is a rundown of 20 sound weight reduction inviting nourishments.
5. Eat solvent fiber. Studies show that dissolvable filaments may advance weight reduction. Fiber supplements like glucomannan can likewise support
6. Drink espresso or tea. Caffeine helps your digestion by 3–11%
7. Base your eating routine on entire nourishments. They are more beneficial, all the more filling, and considerably less prone to cause indulging than prepared nourishments.
8. Eat gradually. Eating rapidly can prompt weight increase after some time while eating gradually causes you to feel all the more full and lifts weight-lessening hormones.
9. Weigh yourself consistently. Studies show that individuals who gauge themselves consistently are considerably more liable to shed pounds and keep it off for quite a while.
10. Get great quality rest. Rest is significant for some reasons, and helpless rest is one of the greatest hazard factors for weight gain.
How to get your personal plan.
First of all click on this link to help you decide (Your personal plan)what is the correct intake of the following:
- Daily calories
- Daily protein
- Daily Carbs
- Water intake
- Your BMI
What exactly is a ketogenic diet?
The keto program recommends a diet that is low on carbs, moderate on protein, and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.
The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.
Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits
7 Benefits of The Keto Diet
Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.
When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.
#It takes the edge off your appetite
When your diet isn’t heavy on carbs, you’ll find that you don’t crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.
#Improved ability to focus
When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happen as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.
#You feel more energetic
When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.
#It helps you fight diabetes
When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts and reverse Type II diabetes.
#You get improved levels of good cholesterol
HDL cholesterol helps get rid of the body’s bad cholesterol reserves. When you’re on keto, your body’s triglyceride levels fall and your HDL cholesterol levels rise.
#You get better blood pressure
When you’re on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.
The keto diet can change a person’s life. It isn’t a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot
Here are some facts from another source
Keto is everywhere; it’s the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let’s cut through the science, separate fact from fiction, and look at the benefits of the keto diet.
Benefit #1: Weight Loss
Okay, so this one isn’t so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:
- The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or fewer carbohydrates. The high-fat content and lack of sugar mean diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings
- Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.
IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want to diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.
Benefit #2: Brain Function
A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It’s a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose.
Benefit #3: Potential Cancer Benefits
One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth.