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11 March 2019

what is the keto diet?

      what is the keto diet?

    moreover, what do you eat when on it, does it work, and how ripped can it help us get?

 The Manual is here to give you the simple down and dirty on this diet trend.

Image of  keto diet
low-carbs-diet or keto diet or LCHF diet






What Is the Keto Diet?

The keto diet basically asks you to eat almost no carbohydrates, lots of protein, and tons of fats.
it is also called low-carbs and high fats diet or LCHF diet.
 And we mean a ton of fats, replacing almost all your carb calories with avocados, butter, etc.
  It can be compared to the Mediterranean diet of fish and olives or the Whole 30 trend of zero sugar and zero carbs.

When you’re eating carbs, your cells use blood sugar for energy. Take away those carbs and the cells head for stored fat, breaking it down into molecules called ketone bodies. If your body is using ketones (stored fat) for energy, you are in a state of ketosis, hence the name of the diet.
some breakfast foods for your keto diet are:
pumpkin soup,
mushroom soup or mushroom veggies,
brown rice,
egg whites,


it is your goal to be in ketosis.


For the body to enter ketosis and use fat as energy, it takes at least two to four days of eating between 20-50 grams of carbohydrates a day. Sound confusing? If you can’t check in regularly with a nutritionistyou can use a keto calculator or test whether your body is in ketosis using a simple at-home strip.

In those initial two to four days and up to the first few weeks, expect to feel like a bucket of crap. It’s called “keto flu.”

Keto can also mess with your sleep and make you constipated. Then again, the first couple of months of going vegan causes, ahem, blockage as well.


What Are the Best Keto Diet Foods?


Just because a food is keto-friendly doesn’t mean it promotes health. Similarly, rock-star foods like apples, black beans, sweet potatoes, and brown rice are big no-nos on the keto diet. So are a lot of vegetables, which primarily contain carbs. Some keto experts even suggest frying the vegetables you do eat in butter.

here is some low carbs foods list:

Avocado

                              Image result for Avocado

                                   


Butter    

                                 
                                              Image result for butter

    
                                   
                                    

Cauliflower
                            
                                            Image result for Cauliflower                    

                                                 
                               

Broccoli

                                          Image result for Broccoli        
                                   
                              


Asparagus
                                            Image result for Asparagus
                                  


Zucchini

                                                 Image result for Zucchini
                                    
                             


Nuts
                                  Image result for Nuts
                               
Seeds

                                   Image result for seeds

                                  



Healthful oils (such as avocado oil)

The most popular keto-gram meals will include some variety of bacon, avocado, olives, cheeses, and bun-less double cheeseburgers wrapped in lettuce (which we’re pretty sure is a mortal sin). Keto is an increasingly easy diet to stick to at restaurants, as well, has low-to-no-carb, high-fat options. 


what should we take care of during following the keto diet?:


1. Don’t Eat Too Much Protein, Though, In an effort to stay full without eating carbs, keto beginners make the mistake of eating too much protein. Like we said, your goal should be lots of fats, not proteins because too much protein will act like carbohydrates in the body. 
  It’s a process called gluconeogenesis, during which protein is converted into glucose and it will bump you out of ketosis.

2.  Consuming hidden sugars will also hold you back from keto-ing, so watch out for sugar pseudonyms in ingredient labels,
 i.e. fructose, corn syrup, honey, and lactose.

3. You, Will, Fail the Keto Diet Unless You Get Electrolytes cutting your consumption of carbohydrates can mess with your vitamin, electrolyte, and fiber levels. Some experts say the No. 1 reason people fail the keto diet is because their bodies become electrolyte-deficient.
        Because grains and fruits are restricted on the keto diet, B vitamins, Vitamin C, and iron levels in your body can get wonky.
    Fiber, which keeps waste moving through the body, can also be in short supply, fudging with the digestive process. That’s 
where your broccoli, cauliflower, spinach, and plenty of water will come in handy (all keto-approved).


   people may ask, "Is Keto Healthy?"

    A massive study was released in August 2018 that showed a startling correlation between carbohydrate restriction and death,
 and concluded that “animal-based low carbohydrate diets should be discouraged.” Researchers said that low-carb diets have a way of resulting in lower vegetable, fruit, and grain intake and increased protein intake from animal sources.

Here’s how to successfully go keto, shed weight, and not worry about early mortality: replace your carbs with more plant-based fat and protein. Instead of lamb, beef, chicken, and pork, favor protein and fat from vegetables and nuts, including nut butter.

Other research into the long-term health impacts of the keto diet has suggested it could mess with blood-sugar control and raise the risk for type 2 diabetes.  
      short-term use of the keto diet actually improved blood-sugar control for patients with type 2 diabetes. 
              most people who try and love keto attest to the diet’s ability to zap fat, improve energy levels, and bring mental clarity. 
Which is basically the goal of every diet (and a result of eating healthy).

There’s a reason the keto diet is so stinking popular: It seems to work. Give it a try the healthy way, while still indulging in bacon and burgers without getting out of ketosis. 

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