Keto diet what not to eat | side effect | good or bad

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Keto Diet  

what not to eat | side effect | good or bad

Everyone have to know what is the keto diet and how it differs from all other diets.

There are so many different diets out there that it can feel like you're drowning in a sea of endless choices. but we are here to help you.

Keto Diet Benefits

Keto diet has pretty much everything you need among the proven health benefits.

This diet famous for more than 10 to 20 reasons but few of them are below

• Weight loss 
• Mental focus
• Increased energy 
• Controlled blood sugar
• Stabilized blood pressure

How Keto Diet Works

Well, the word keto comes from the name of small molecules that our bodies produce called ketones.

They are basically an alternative fuel source that your body. naturally, our body uses glucose as blood sugar body fuel.

If you consume fewer carbs the things that break up into blood sugar quickly and moderate amounts of protein can be converted into blood sugar.

When we are keto diet your body produces the necessary amount of ketones and starts running almost entirely on fat.

Your insulin levels become really low while fat burning increases dramatically to put it short when you follow the ketogenic diet.

It becomes easier for your system to get access to your fat stores and burn them off as a result.

Should I try?

You lose weight incredibly fast but unlike a lot of crash diets out there this one doesn't hurt your system.

It'll still work like a charm even though all these changes and while this diet seems like a dream come true.

Not everyone can follow it if you have diabetes or high blood pressure and take medication for your condition the keto diet isn't for you.

women who are breastfeeding should also steer clear of this one always talk to your doctor before you start a new diet.

Only a medical professional can tell if your body can handle such changes if they give you the green light.

They can also give you a few tips on how to make it safer and easier for your system.

Types of Keto Diet

The keto diet is sort of an overarching term there are actually a few versions you can choose from depending on your preferences or body reaction.

There are the standard keto diet a low carb moderate protein and a high-fat diet. macros for that kind of diet is approximately 75% fat and 20% protein and 5% carbs

The cyclical keto diet involves periods of higher-carb refeed for example to higher carb days after five standard low-carb ketogenic days.

The targeted keto diet allows you to add carbs around your workouts and higher protein.

Standard keto diet but with more protein changing the menu to 60% fat 35% protein and 5% carbs keep in mind that.

The safest choices here are the standard and high protein ketogenic diets since they've been studied more exclusively than the other.

These two types the cyclical and targeted diets are more suitable for bodybuilders or athletes.

Keto Diet Food List

Let's have a look at what you can and can't eat while on a standard ketogenic diet.             

Non-vegetarian:

You should base the majority of your meals around these foods and ingredients meat like red meat, chicken or turkey, fatty fish including salmon trout and tuna, eggs.

Vegetarian :

Also add grass-fed butter and cream unprocessed cheese such as goat cheese cream cheese blue cheese or mozzarella, nuts and seeds like almonds walnuts pumpkin seeds and chia seeds.

Healthy oils especially extra-virgin olive oil, coconut oil, and avocado oil.

Low carb vegetable tomatoes, onions peppers and most green leafy veggies will do healthy herbs and spices as for the food.

You should avoid under any circumstances they are sugary foods such as soda smoothies cake ice cream candy.

Anything of the like fruits that include whole fruit and fruit juice.

Grains or starches including wheat-based products rice pasta or cereal beans or legumes such as peas kidney beans lentils or chickpeas root.

sweet potatoes, carrots, or parsnips, the products labeled low-fat or diet unhealthy fat the kind found in vegetable oils, mayonnaise.

the perfect beverage choices for the keto diet are water coffee and tea just avoid sweetening those up with sugar.

you can add a small amount of milk or cream to your coffee also occasionally a glass of wine won't hurt your diet.

Keto Diet Meal Plan

The ketogenic meal plan that you can follow or use as an example we provide you in details of breakfast lunch and dinner. you can use this as a base or support document for creating your own meal plan.

         

Day 1 

Breakfast

a sausage and spinach frittata.
a cup of coffee with two tablespoons of heavy cream.

Lunch

Half a cup of simple egg salad for romaine lettuce leaves.
Two slices of bacon dinner 6 ounces of rotisserie chicken.
3/4 cup of cauliflower gratin.
2 cups of chopped romaine lettuce.
2 tablespoons of sugar-free Caesar salad.

Dinner

half an avocado with light salt and pepper
24 raw almonds

Day 2

Breakfast 

A sausage and spinach frittata
A cup of coffee with heavy cream
Or you can make an egg tomato basil and goat cheese omelet

Lunch

Instead of two cups of chopped romaine lettuce two tablespoons of sugar-free Caesar salad dressing
One cup of chopped leftover chicken

Dinner

One Italian sausage link one cup of cooked broccoli one tablespoon of butter
Two tablespoons of grated Parmesan cheese

Snacks

Half an avocado with light salt and pepper.
Five sticks of celery with two tablespoons of almond butter.

Day 3

Breakfast 

Cream cheese cupcakes two slices of bacon
A cup of coffee with two tablespoons of heavy cream

 Lunch 

 Italian sausage length was 3/4 cup of cauliflower gratin
 Or a salad with olive oil and avocado

 Dinner

1 and 1/2 cup of chili spaghetti squash casserole 2 cups of raw baby spinach
1 tablespoon of sugar-free ranch

Snacks

Two sticks of strength cheese
One cup of bone broth

Day 4 

Breakfast

A sausage and spinach frittata.
A cup of coffee with heavy cream
Drink sugar-free yogurt with peanut butter cocoa powder and stevia

Lunch

half cups of Chile spaghetti squash casserole or stir-fried beef with vegetables cooked in coconut oil

Dinner

1/2 a cup of antipasto salad for sun-dried tomatoes
Feta meatballs 2 cups of raw baby spinach 1 tablespoon of sugar-free Italian dressing

 Snacks

 half an avocado with light salt and pepper
 1 cup of bone broth

Day 5

Breakfast

Cream cheese pancakes two slices of bacon
A cup of coffee with heavy cream
A ham and cheese omelet with vegetables

Lunch

Half a cup of antipasto salad
Four sun-dried tomatoes and feta meatballs or chicken salad with olive oil and feta cheese

Dinner

One cup of Cuban pot roast
Two cups of chopped romaine lettuce
Two tablespoons of sour cream
1 tablespoon of chopped cilantro
A quarter cup of shredded cheddar cheese

Snacks

five sticks of celery with two tablespoons of almond butter or 1 cup of bone broth

If you want to go with something else you can have pork chops with Parmesan cheese broccoli and salad between-meal snacks one cup of bone broth and two sticks of string cheese.

Side Effects Keto Diet 

You might experience some unpleasant side effects as you begin.

In the ketogenic diet biggest effect one is keto flu the symptoms of which include poor energy and mental function, increased hunger, sleep issues nausea, digestive discomfort.

 How to minimize side effects

In order to minimize your risk of having these problems try a regular low carb diet for the first few weeks so your body will comfortable in keto.

 Before going full-on keto it'll give your body a chance to burn more fat while gradually preparing it for the keto diet. Just try to add extra salt or take mineral supplements

If you notice these changes and be sure to check in a few doctors from time to time despite these unpleasant but still possible side-effects the ketogenic diet.

This diet has been proven to have the times of amazing health benefits scientists from the Center for obesity research and epidemiology at Robert Gordon University.

This diet can

• Decrease the risk of developing heart disease.
• Stabilizing blood sugar 
• Reduce blood pressure levels
• Increasing the good cholesterol in your blood

Researchers from the University of Padova also found that lower insulin levels and eating less sugar and processed foods are really helpful for getting rid of acne.

One studies conducted by the Department of Biology at Boston College have that a ketogenic diet can be used to treat certain types of cancer and even slow tumor growth.

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