Since I get frequently asked about it on my Facebook page, I have decided to share a brief overview of this guide with all of you! What is the Ketogenic Diet? Contrary to general dietary recommendations which have proven to be false, the ketogenic diet is a high- fat, moderate protein, low- carb diet. It's a diet that causes ketones to be produced by the liver, shifting the body's metabolism away from glucose and towards fat utilization. The ketogenic diet is an effective weight loss tool and has been shown to improve several health conditions such Alzheimer's, Parkinson's, epilepsy and even cancer. Healthy cells can use ketones for energy, but cancer cells cannot and they literally starve to death. If you want to learn more about the health benefits of the ketogenic diet, my good friend Franziska Spritzler, who also happens to be a qualified dietitian specialising on low- carb nutrition, has written a great article for my blog. How does it work? Very simply said, when you eat food high in carbs, your body produces glucose and insulin. While glucose is used as the main source of energy, insulin secretion is produced to down regulate your glucose levels in the blood stream. Insulin is also responsible for storing fat in our body and if your body produces too much of it, you put on weight. Excessive carbs, typical in modern diets, combined with lack of physical activity will likely result in weight gain. Based on a comparison of several scientific trials, low- carb diets outperform calorie- restricted diets in terms of long- term weight loss and health effects. A common misconception is that our body, especially our brain, needs glucose. Although glucose is known to be the primary source of energy (your body naturally prefers glucose), it's nowhere near as efficient as ketone bodies, especially for the brain. Depending on your goals and on how much you exercise, you can follow any of the four types of ketogenic diets: standard, targeted, cyclical or restricted ketogenic diet. All of them vary based on the daily carb intake and the timing of your meals. Recent studies show that in fact, carbs before or after exercise are not needed once you get keto- adapted and your body will happily run on ketones. You can find a complete list of all freely available diet plans here. I created several diet plans that are suitable for anyone: keto/ paleo, keto/ primal, keto. Have you heard about the Paleo diet and were curious about how to get started? ![]() ![]() This has been well explained in Dr Volek's and Phinney's book, The Art and Science of Low Carbohydrate Performance. Why Keto & Paleo / Primal? The Paleo / Primal diet has numerous health benefits, however if your goal is to lose weight, paleo is often not enough. Honey, maple syrup, coconut sugar, bananas, dates or tapioca flour definitely won't move the scales down. As a result, our approach is not only to create recipes low in carbs but also paleo- friendly.
![]() The Keto. Diet approach is simple: It's a low- carb diet where the focus is on eating real food. With the growing popularity of low- carb diets, the food industry introduced foods that may be low in carbs but are laden with unhealthy ingredients such as artificial sweeteners, preservatives and other additives. It's up to you to decide how much Paleo you allow in your low- carb diet: What works for one, may not work for another. In general, if your goal is to lose weight, you have to limit your carb intake even if it comes from healthy paleo sources. Although some bloggers and authors distinguish between the . I do sometimes use raw dairy in my recipes but I always try to include alternatives. If you don't use dairy, my free Keto & Paleo Diet plan may be a good fit for you. How Do I Know I'm in Ketosis? There are a few ways for you to find out whether or not you are in ketosis. Although the most accurate way is to use a blood ketone meter, you can also use urine ketone strips or simply your common sense and listen to your body signals. You can learn more about Ketosis & Measuring Ketones in this post. Get Your Macros Right. When you follow the ketogenic diet, it is critical that you get the macronutrient ratio right. Ideally, you should be eating: 5- 1. Typically, 2. 0- 3. If your goal is to lose weight, your fat intake might even go below 6. However, most people on ketogenic diets don't consume over 5% of calories from carbohydrates. You can read more about your ideal macros in the posts below: You may find it easier to use an app to track your macronutrients. My i. Pad app can track your macronutrients and do a lot more to help you achieve your goals. Should I Count Calories? It's a common misconception that you can eat unlimited amount of calories and still lose weight. In fact, you can put on weight even on a low- carb diet. Although this doesn't happen often, you will need to understand a few basic principles and avoid common mistakes. Low- carb ketogenic diets are naturally sating and act as appetite suppressants. This is why you'll eat less and won't need to count calories which is one of the three main effects of the ketogenic diet. However, if for any reason your weight is stalling for more than 2- 3 weeks, you may need to consider keeping an eye on your energy intake (calories). Reaching a weight loss plateau may be caused by several reasons and you don't necessarily have to be eating too much, in fact, you may discover that you haven't been eating enough. In my experience, losing body fat becomes more and more difficult as you get close to your target weight. To make it easy for you to calculate your ideal macronutrients on a ketogenic diet, we developed a free online keto calculator, Keto. Diet Buddy - try it now! What to Eat and What to Avoid. In short, you should eat REAL food (meat, eggs, nuts, yogurt, vegetables and occasionally some fruits). Apart from the obvious limitation of net carbs content in food, it is also recommended to avoid processed food and any food that may contain preservatives and colourings. Complete list of keto- friendly foods can be found in my post here! Keto. Diet is not just about losing weight at any cost; it's about adopting a healthier lifestyle. Easy To Follow Free Diet Plans. Starting the ketogenic diet may be challenging for those who are new to it. To make it easy for you, I have created 2 weekly meal plans which include a print- friendly shopping list and useful tips for meal preparation to save time and money. Both of these plans are dairy- free and don't include any sweeteners, even low- carb sweeteners. You can add raw dairy and use stevia if you prefer to. I would personally avoid all sweeteners for a start, as they may cause cravings. You can read more about sweeteners in my post here: Complete Guide To Sweeteners on a Low- carb Ketogenic Diet. You can find a complete list of all freely available diet plans here. I created several diet plans that are suitable for anyone: keto/ paleo, keto/ primal, keto/ vegetarian diet plans or even a meal plan for the fat fast! All diet plans include a shopping list and easy to make recipes so you won't have to spend too much time in the kitchen. You can search through the many recipes on my blog to find what fits your needs. If you need to limit your search to any special requirements, use the . Increase slowly to find the optimal carbs intake. Most of you will be able to stay in ketosis at 2. Find the carbs limit that allows you to stay in ketosis. Keep your protein intake moderate. Preferably, use your body fat percentage to get the best estimate for your optimal protein intake (0. Increase the proportion of calories that come from healthy fats (saturated, omega 3s, monounsaturated)If your net carbs limit is very low (2. Eat when you are hungry, even if it's a meal a day. Don't let others dictate what you eat or how often you eat. You don't have to limit quantities of food deliberately, but you should stop eating when you feel full, even if the plate is not empty - keep it for later. Don't count calories - listen to your body needs. Ketogenic and low- carb diets have a natural appetite control effect and you will eat less. Keep an eye on your calorie intake only if you reach a weight loss plateau, try Keto. Diet buddy to find your ideal macros. Increase the amount of water you drink - at least 2- 3 litres a day. Stock your pantry with healthy foods. Learn to eat real food like eggs, meat and non- starchy vegetables. Contrary to what we have been told for decades, these are good for you! If you need to snack, opt for healthy foods high in fat (foods containing coconut oil, macadamia nuts, avocados, etc.)Include healthy foods like fermented foods, bone broth and offal in your diet. Don't be afraid of saturated fat and use it for cooking (coconut oil, butter, ghee, lard, tallow, palm oil - organic from sustainable agriculture). Use unsaturated fats for salads (olive oil, nut oils, sesame oil, flaxseed oil, avocado oil - organic, extra virgin). Some can be used for light cooking. Avoid all processed vegetable oils, margarine, hydrogenated oils, partially hydrogenated oils, trans fats, canola oil, soybean oil, grapeseed oil and corn oil. Eat raw dairy (or none in case of allergies). Look for raw, organic, grass- fed dairy. Avoid milk (high in carbs) or use small amounts of unpasteurized full- fat milk. If you eat nuts, consider soaking and dehydrating them. Check out my Amazon Store to get ingredients and foods I use! Increase your electrolyte intake (sodium, magnesium and potassium)Macronutrients (fat, protein and carbs) are not the only aspect you should focus on - micronutrients (vitamins and minerals) are equally important. Those that are known to be deficient, especially in very low- carb diets such as below 2. You can learn more about them here: . Be very careful with potassium supplements, never exceed the recommended daily intake! Magnesium: eat a handful of nuts every day to boost our magnesium intake and take magnesium supplement. If you eat less than 2. Sodium: Don't be afraid to use salt (I like pink Himalayan rock salt) and drink bone broth or use it in your everyday cooking. Beware of hidden carbs and unhealthy ingredients. Tips for Going Paleo. Start Off Strict. Blum. While she encourages loosening the reins a little in the following weeks, she stresses that starting strong is a great way to make the new diet into a habit. Fight Cravings with Protein. So you. Blum suggests eating 4 to 6 ounces of protein at each meal and 2 to 3 ounces with each snack to help curb those sugar cravings. This extra protein supports adrenal function and raises dopamine and serotonin levels in the brain. In short, it keeps your body satisfied. That means hitting the grocery store and stocking up on all the healthy meats, fruits, veggies, and good- for- you fats that you can find (Blum. Then prepare your meals ahead of time so that grabbing a snack of turkey, avocado, and carrots is just as easy as grabbing a granola bar. MORE: 5. 0 Cooking Tips That Will Change Your Life. Make It Your Own. The Paleo diet may seem terrifying at first (what do you mean you can. If going all out is too much for you, she suggests starting with just a Paleo breakfast (swapping your cereal, bagel, or toast for steak and eggs or a veggie omelet). Or if going grain- free is too extreme, some people may choose to go gluten- free instead. And if your body doesn. It keeps you honest throughout the week and helps make the diet more sustainable in the long run. Just listen to your body to find out what you can cheat with. For instance, some women may feel super bloated after one slice of bread but feel fine after a couple of glasses of wine. The key is to find something you enjoy. Exchange List for an 1. Calorie Diabetic Diet. The American Diabetes Association and the American Dietetic Association developed the diabetic exchange diet to help manage weight and blood sugar for the diabetic. The diet divides foods into groups based on similarities in calorie and carbohydrate contents. Food items within each group can be exchanged for one another. The 1,8. 00- calorie diabetic diet is appropriate for active women and men with diabetes. You should consult your doctor before starting this or any other diet plan. Starches are a major source of carbohydrate in the diet. Diabetics need to control the amount of starch in their diets to help control blood sugar. Whole grains offer a better option than refined grains, so you should consider options carefully. If you follow the 1,8. A starch exchange is equal to a 1 ounce bagel, half an English muffin, one slice of bread, 3/4 cup of cold cereal, 1/2 cup of peas or corn, 1/2 cup of sweet or white potato, five crackers and 1/3 cup of rice or pasta. Fruits are also a source of carbohydrates in the diet. Diabetics following the 1,8. A fruit exchange is equal to 1 small apple or orange, 4 ounces of banana, 1. Diabetics should choose whole fruit over the juice because the added fiber in the fruit helps to control hunger and prevents blood sugar spikes. Low- fat and fat- free milk and yogurts are recommended for the diabetic to limit their intake of saturated fat, and the risk of heart disease. Two milk and yogurt exchanges are recommended a day on the 1,8. An exchange is equal to one cup of milk and 6 oz. Lean meat choices are recommended to limit both fat and calorie intake. You are allowed seven meat exchanges are allowed on the 1,8. A meat exchange is equal to 1 ounce of beef, pork, poultry or fish, 1/4 cup of cottage cheese or egg substitute and two egg whites. Non- starchy vegetables are low in calorie and high in nutrition and are an important part of a diabetic diet, says the University of Arkansas. People following the 1,8. An exchange is equal to 1 cup of raw or a half cup of cooked vegetable. Non- starchy vegetables include artichokes, cucumbers, carrots, broccoli, cauliflower, mushrooms, zucchini, green beans, eggplant and spinach. People following the 1,8. Unsaturated fats such as those found in oils and nuts are better choices for heart health. A fat exchange is equal to 1 teaspoon of margarine, butter, oil or mayonnaise, 1.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
August 2017
Categories |