Huma wasti: Keto diet information
The Ketogenic Diet is a high fat, moderate protein, and very low carbohydrate diet.
Through the restriction of carbohydrates, it re-programs your metabolism to burn your fat stores for fuel rather than using the glycogen stored in your muscles.
The low-carb intake helps to keep your blood sugar levels from spiking.
This allows your fat cells to begin releasing fatty acids, which your liver will then breakdown to produce what are called “ketones.”
Ketosis is the physiological state that is achieved when your body breaks down ketones for energy rather than the glucose from carbohydrates.
Note: No nut flours/ keto roti or desserts are not recommended for Ist 6 weeks.
Approved Carbohydrates
• alfalfa sprouts
• cauliflower*
• leeks
• artichokes
• celery
• lettuce
• spinach
• asparagus
• cilantro
• mushrooms
• squash
• bamboo shoots
• okra
• string beans
• beans
• cucumbers
• onions (limited quantity)
• kale*
• dill
• parsley
• Swiss chard
• eggplant
• turnips*
• broccoli*
• peppers (all)
• garlic
• radishes*
• seaweed
• cabbage*
• ginger root
• olives
• zucchini
• tomatoes (limited quantity)
• avocado
• collard greens
• salsa (w/out sugar)
• Brussels sprouts*
Approved Proteins
• Beef/ beef steak
• Bratwurst or sausage
• hot dogs
• Chick WITH skin and fat
• Duck or goose
• Goat/ lamb
• Fish
• Shrimps
Approved Fats
• All nuts (esp. macadamia nuts), the least expensive is on amazon, “Bayside Candy – Sincerely Nuts”
• Macadamia Nuts Raw Unsalted Halves and Pieces,2Lbs
• Nut butters without sugar
• Avocado
• Coconut oil – very important
• Cream cheese and sour cream
• Fish oil
• European cheese
• Flax seeds and flax oil
• Seeds
• Heavy whipping cream
• Mayonnaise
• Olives and olive oil
Meal plan:
Breakfast
HEAVIER FAT AND PROTEIN
2-4 Eggs, cheese, hormone-free chicken, avocado
Bullet proof coffee with 1 tbsp extra virgin, unrefined coconut oil and 2 tbsp butter.
Lunch
PROTEIN, FAT (3-6 ounces)
Animal Protein (non-lean) hamburger, fish, chicken (with skin) + Salad
VEGETABLE OR SALAD CARBOHYDRATE (7 cups)
DINNER
PROTEIN (3-3 ounces)
VEGETABLE (2-3 cups)
AVOID Completely: Food rich in carbohydrates, factory-farmed meat and processed foods
In short, any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
NO NO NO
• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: These are highly processed and often high in carbs.
• Some condiments or sauces: These often contain sugar and unhealthy fat.
• Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
• Alcohol: Due to its carb content, many alcoholic beverages can throw.
[11:38 pm, 03/12/2022] huma wasti: Keto diet food benefits
Keto diet food
Keto diet food are all organic, low-carb, keto-friendly foods and no artificial sugar or processed ingredients are added to the meals. These food have a low carbohydrate content and so is healthy for your health. There are plenty of options of keto diet food and it is one of the most popular types of diets. A ketogenic diet plan consists of several simple steps that have proven to be easy to follow. It is suitable for people who have lost weight and want to lose inches quickly and safely. It can help you get back into shape quickly by keeping insulin levels in check and this allows fat loss. The Ketogenic diet is extremely effective for people who have medical conditions like diabetes and high blood pressure. This will help them lose more weight by burning extra energy from their glycogen stores. It is an excellent way to get into shape and it has been found to have great success rates for those looking to lose weight and improve their quality of life. The keto tic diet can also be used as a weight loss supplement for those using medication to treat their diabetes, high blood pressure and other medical problems. As a result, those suffering from these conditions may find it easier to lose weight. If taken correctly, the keto diet can be beneficial for many different conditions.For example, if you have had to go on a diet because of your severe type 2 diabetes then the keto diet may be of some benefit to you. Your body is unable to produce enough insulin which is required for proper metabolism and so the ketogenic diet will allow you to lose any excess weight. Furthermore, if you suffer from epilepsy then this may be beneficial to you as more insulin is produced which helps with seizure control and thus may cause less seizures. In addition, the keto diet can even be beneficial for those with epilepsy as it may stimulate nerve cells, and this stimulates how much glucose can get out of the bloodstream and stored as adipose or fat.
So, with the right amount of exercise and support from others there is nothing to hold back from losing weight on this plan. You can start working out after five days to get started and gradually build up to an unhealthy diet as your health improves. This can lead to problems for farmers. If you choose to eat on the keto diet it means you must kill off the animal population that depends upon our natural resources. Furthermore, it is bad practice to feed livestock products, especially meats from cows. We have seen in past studies that consuming large quantities of red meat and dairy products is very harmful to elephants and even endangered species like elephant ivory and rhinos. Also, it is not suitable to have large amounts of beef in my diet due to its harmful effects on whales and dolphins. They are known to drink heavily throughout the day. Another animal welfare issue is that raising a large herd of cattle can be very draining on the land and makes it harder for plants to grow. Also, the huge amount of farming equipment needed to raise domestic buffalo results in pollution.All of these issues can negatively affect the natural world around us. Finally, it is very difficult to say the ketogenic diet is safe when eating it. Although it is an important nutrient rich plan, it does not mean it is impossible to consume. Some people have tried to take too much at once and ended up having kidney stones or getting nausea and vomiting and as a consequence lost weight. Even though it was easy to make mistakes on this diet, it can sometimes be worth the risk considering the long term effects. So, if you are unsure about following this plan then do yourself a favor and begin by making changes to your lifestyle and slowly add more vegetables, fruit and herbs to your daily diet. Also, try reducing the consumption of sugars, sauces and sauces if possible, avoid drinking alcoholic beverages and limit junk food.
Keto diet menu
There are three main meal plans created for people who follow the keto diet. The Standard Weight Plan (SWP) is ideal for someone with a normal weight or overweight. However, it may be useful for anyone. The Standard Fatty Acids Plan (SFA) is suitable for everyone wanting to keep fat mass to lower by about 15% and the Adequate Intake of Protein plan (AIP) can help you maintain the ketosis needed to stay within the prescribed limits and maintain good muscle function. Lastly, the Intermittent Fasting High Fat Low Carbohydrate plan (IF-HFAFC) has been designed for people looking to make it easier than ever to lose weight and for people who prefer a Mediterranean way of eating. Each plan is suitable for a wide range of people, however they should not go on for further than four weeks and then return to the previous plan. By changing your lifestyle, adding more vegetables, fruits and high fiber greens then the SFA diet plan is a suitable alternative. Alternatively, you can use a modified Atkins diet (MAD), which includes lots of fresh herbs and vegetables and moderate portions of protein. The MIND diet plan is another alternative to the standard keto diet. Once again, the key difference between the two is in the number of carbohydrates and fats it contains. Unlike their counterparts, which are mostly concentrated in pasta, meat and cheese, the MAD diet contains low amounts of carbs and fat but large amounts of fiber and protein. For example, while the SFA diet recommends limiting intake of carbs during the day, the MAD diet aims to include more vegetable servings in your daily diet throughout the day. Thus, the MIND plan is suited to individuals aiming for a strict ketogenic diet but have a flexible attitude towards food.
[11:38 pm, 03/12/2022] huma wasti: Tip #1 – Focus on the Measurement, Not Scales
Countless people obsess over the number on the scale every day. One morning, they get on the scale, see the weight loss stop, feel disappointed, blame the process, and eventually give up.
So when I start working with my clients, I always say to them:
“Give the scale to your neighbor, put it in the shed, throw it away.”
The truth is, no matter which program you are following, you will hit a weight loss plateau at some point.
It’s inevitable. It’s part of the process. Your body needs to adjust to the new you. So don’t get discouraged and be prepared to measure your progress in other ways.
Why not try on some old clothes instead? Or take your body measurements? You may be doing better than your scales show.
I always say: if you eat right, you can’t go wrong.
So trust the program you chose – you will get there eventually.
Tip #2 – Take Ownership of the Decisions You Make
The saying “go hard or go home” may work in a fitness club but won’t apply to sustainable, healthy weight loss. After all, we are human, not robots.
So don’t blame yourself if you get off track. Trust me – it happens to even the healthiest and most dedicated people.
Take me, for example. I have a glass of champagne every now and then. And I love to enjoy a slice of lemon meringue pie when I feel like it.
When I choose to eat treats that taste good to me, I enjoy them without guilt or shame.
Feeling guilty, ashamed, or stressed about the choices you make is not good for your health. So be proud of your decisions.
For example, if you are hosting a party where you know there will be cake and alcohol, say…
“…I choose to go for the piece of cake.”
“…I choose to go for the glass of champagne.”
Healthy weight loss is all about balance, treating your body with respect, and being kind to yourself.
Tip #3 – Influence Your Subconscious Mind
Your subconscious mind influences you in more ways than you may realize. It controls the way you talk to yourself when you look in the mirror, for example.
That’s why it’s important to train your subconscious mind and influence positive thinking. You can do that with simple mental exercise.
First of all, there are two moments in the day when your subconscious mind is the easiest to influence:
• In the morning, just before you wake up.
• In the evening, just before you go to bed.
Choose a time that is most comfortable for you and repeat this daily:
• Close your eyes.
• Imagine how you would like to look: in that beautiful dress, that fabulous jacket, those great jeans.
• Hold that image. Let it fuel your mind.
• Repeat to yourself: “I am strong. I am healthy. I can do this.”
This short but compelling exercise will help you see yourself the way you want to look.
And that will definitely help you succeed in the long run.
Tip #4 – Listen to Your Body
Your body is speaking to you every day.
No matter what diet you are on, your body gives you little clues about how you are really progressing.
These signs can come in any form. Through small aches, for example. And there are two aches in your body that you absolutely cannot ignore.
The first is a headache – an undeniable yet straightforward sign. If you have a headache, don’t rush to take pills.
The same goes for your gut health. Did you know that 70% of your immune system is located in your gut? It’s sometimes even referred to as the second brain.
So if you ever feel that something is wrong in your intestinal system, feel bloated, or have bellyaches, you should look for a root cause right away.
Don’t suppress or ignore these signs. It would help to ask yourself these questions first:
Did I get enough sleep?
Have I been drinking enough?
Have I eaten enough?
If in doubt, you should seek medical advice, too.
Tip #5 – Know Your Triggers
If you know your triggers, you’ll eventually learn to avoid them.
Pay attention to the moments when you feel like you cannot keep up with your diet anymore. When you succumb to cravings.
When do these moments occur? After a particular event, a night out, or maybe after a bad day at work? Perhaps you can even see a pattern?
Finding out under what circumstances you feel the worst will allow you to prepare for them in time.
If you know that the upcoming difficult conversation at work could potentially tip you over to the wrong side…
… then, prepare a healthy snack in advance.
Because having something healthy on hand will make you feel in control and distract you from stuffing yourself with chocolate chip cookies.
Remember: Tomorrow Is the First Day of the Rest of Your Life
I would like to leave you with a quote my mom used to tell me.
“Roos, tomorrow is the first day of the rest of your life.”
This quote always gave me a good feeling because I knew that I could start all over again with a new day, completely fresh.
Let that stick to you, too.
If you’re on a weight loss journey and things didn’t go the way you want, know you can always start again.
Don’t beat yourself up. Trust the process, and you will get there soon enough.
Start Your Keto Journey the Easy Way With Keto Cycle
If you need some help when reaching sustainable weight loss, Keto Cycle is here to be your long-term guide.
In today’s world, where many are busy switching from diet to diet, Keto Cycle proves that it’s possible – even easy – to achieve the health and body you deserve.
You just have to do it the right way.
This trusted ketogenic diet app is designed for keto beginners – to help you kickstart and power up your weight loss journey from the very beginning.
With a single keto plan, you will get:
✔️ 10,000+ personalized recipes that are easy to prepare.
✔️ Weekly grocery lists with simple, affordable ingredients you can find at your local grocery store.
✔️ Delicious snacks and desserts you will eat regularly.
✔️ The calories and macros are automatically counted for you, so you do not have to exert yourself to reach your goals.
✔️ Fast weight loss without much effort – while feeling full and satisfied.
[11:38 pm, 03/12/2022] huma wasti: When you don’t get enough electrolytes on keto, it impacts your health, too.
If you feel a little confused about what exactly electrolytes are and why you need them on keto, we are here to guide you.
Get ready to become the master of your electrolyte supply.
What Are Electrolytes?
Electrolytes are minerals that are responsible for keeping our bodies functioning.
In short, electrolytes:
• Keep the body hydrated
• Enable muscle contractions, including the heartbeat
• Help blood clot
• Help build tissue
Common electrolytes include sodium, potassium, magnesium, calcium, as well as chloride, and phosphorus. We usually absorb these minerals through a healthy diet and lose them through urine or sweat.
You will need to pay more attention to your electrolytes on keto. Here’s why.
Electrolytes on Keto: Why You Need More
On a low-carb diet, the body processes electrolytes differently. It does not absorb as many of them as it should. Thus many healthy minerals are flushed out.
That’s because water – and the electrolytes it contains – usually are tied to the stored carbohydrates in your body.
When there are no carbs left, the water has nothing left to hold onto. That’s when you begin to lose water quickly.
Then your insulin levels drop. Your kidneys excrete more sodium. Sodium is also flushed out of your body with water.
As you lose sodium, the level of other vital electrolytes goes out of whack. You start feeling sluggish. Keto flu begins.
This is why you need to keep a closer eye on your electrolyte balance on the keto diet.
Signs You Need More Electrolytes
Symptoms of sodium, potassium, magnesium, and calcium deficiencies are very similar – and equally unpleasant.
Let us take a look at them, electrolyte by electrolyte.
1 – Sodium
Low sodium is the most common deficiency for low-carb dieters.
To get enough sodium with your diet, shoot for around two teaspoons of salt every day. Add some to your meals. Bone broth is an excellent source of sodium, too!
Bumping up sodium will likely fix many cases of keto flu.
2 – Potassium
Potassium is the mineral found in meat, fruit, and vegetables. This electrolyte is the one balancing fluids in your body and keeping you hydrated.
To avoid these symptoms, aim for at least 4.7 grams of potassium per day.
Potassium-rich foods like avocados, fish, beef, eggplant, and leafy greens will help you reach your daily target faster.
3 – Magnesium
Magnesium plays many essential roles in the body, such as supporting muscle and nerve function and energy production.
Unfortunately, many people don’t get enough of it during the day.
Get enough magnesium through foods like dark chocolate, avocados, low-carb nuts, fish, and leafy greens. Luckily, these foods are also rich in potassium.
Ways to Get Enough Electrolytes on Keto
To get enough electrolytes on keto, you have two options: eating the right foods or trying supplements.
Learn a little more about each of these options next.
Choosing electrolyte-rich foods
Almost all keto-friendly foods are rich in electrolytes.
The important thing is to make sure that you eat the right amounts of these foods.
Here are the top 8 keto foods you should eat often:
• Nuts: almonds, cashews, brazil nuts
• Seeds: pumpkin, hemp, flax, chia seeds
• Fatty fish: mackerel, tuna, salmon
• Leafy greens: spinach, kale, swiss chard
• Bone broth
• Avocados
• Meat: turkey, beef, pork
• Himalayan salt
Choosing electrolyte supplements
Of course, it would be ideal to get everything you need from a balanced diet. But sometimes, your body might need a little help.
For this reason, electrolyte supplements are a great option.
Replenishing electrolytes with supplements will help you feel better faster. Depending on what kind you get, it can also be pretty tasty.
To make it work, you should choose a product that suits your preferences and needs. Make sure it contains plenty of potassium and sodium. Also, make sure that it doesn’t have any sugar.
Final Thoughts
Yes, optimizing your electrolytes requires some planning upfront.
But once you put in the work, your body will function like it used to – and you’ll feel better than ever.
And that’s when you’ll feel the most amazing keto benefits.
[11:40 pm, 03/12/2022] huma wasti: Are all carbs the same?
Today we’re going to discuss the difference between NET carbs and total carbs, as well as the specifics that make up each group and how they work with a ketogenic diet.
Stick with us and you’ll learn about what makes a carb a NET carb, how they work in your body and how they can be incorporated into your diet for the best results.
Carbs: Types and Function
The subject of a lot of controversy in recent decades, carbohydrates are one of the three macronutrients that make up the vast majority of calories from foods. They are the short-term energy source for the body – with specific benefits to muscle metabolism and the brain itself.
Carbohydrates break down into 3 basic categories that are going to be crucial to how we’re discussing them today. These categories are key to defining NET carbs and total carbs, and they’re as follows:
• Sugars: fast-absorbing, short-chain carbohydrates that often have a sweet taste and are characterized as “simple” because of their chemical structure.
• Starches: any type of carb that digests but isn’t sugar – think oats, potatoes, yams, pasta, etc. These are slower-digesting, “complex” carbs and fuel your body for longer periods of time than sugar.
• Fiber: non-digestible carbohydrates that pass through the digestive system, often binding with water and carbohydrates.
The Role of Carbs in The Body
When you eat carbohydrates, they’re broken down into the constituent glucose molecules which are re-connected in the form of glycogen – a high-density carbohydrate source that is stored in the muscles for activity and the liver for redistribution.
The difference between slow and fast-absorbing carbs is how rapidly they adjust your blood sugar, replenish glycogen stores, and their overall absorption rate. There are many different absorption speeds, which are measured and compared under the name “glycaemic index” (GI). [1]
Mixed carbs – those which contain 2 or more of the carb categories mentioned above – are slower-absorbing in proportion to the amount of starches and fiber in them. Sugars increase GI, while complex starches and fiber lower GI and produce a slower-absorbing carbohydrate mix. [2]
This one is a real problem worth addressing.
With the increased focus on low-carb, high-fat (LCHF) diets in recent decades, carbs overall have lost a lot of popularity. We see this all the time – the public thinks that fats are bad for you, then carbs, then fats again – but it’s become a bit of a problem.
Carbs do not make you fat, they do not cause heart problems, they are not going to ruin your gut health, or whatever other rumors you’ve heard. They’re not good in excess, but neither are fats or proteins or anything else – that’s how excess works.
The problem we have with carbs right now is over-eating and over-eating of refined, high-sugar carbs in particular. [3] These are fine in moderation and balanced against your personal activity levels, but too much combined with a calorie surplus is a common cause of type-2 diabetes and other health problems.
What we need is to re-evaluate the role of carbs in the diet and how they can be better-implemented. Eliminating carbs isn’t the best choice for everyone – some carbs are important for health and performance – but limiting and targeting them to your needs is important.
NET Carbs and Total Carbs
NET carbs refer to the combination of all digestible carbohydrates in a given diet or food: the combination of all sugars and starches. This is because these are the carbohydrates that you can digest – they’re the ones that go from your mouth into your bloodstream, while fiber does not.
This means that NET carbs count as having calories, while fiber does not. This is a big deal since any LCHF diet is going to be concerned with your NET carb intake, as these are the ones that produce insulin and are converted into glycogen.
These are the two roles that we’re concerned with when looking at how carbs fit into the diet: how they affect your calorie intake, and how your body responds to them on a hormonal and muscular level. Fiber doesn’t really have a calorie value, while the effects it has on the body are mostly positive and less-controversial than the effects of NET carbs.
How the Body Responds to NET Carbs
When you eat carbs, your body performs a cascade of short- and long-term signals through the nervous and hormonal systems.
The first thing that happens is a signal for having energy – this produces an insulin response and signals for energy-abundance in the body. Insulin is a hormone that transports carbohydrates for conversion or storage in muscles, but is also important in diabetes. Insulin resistance happens when you’re constantly in a state of high-carb feeding and your body loses sensitivity to insulin.
This change is a real problem because you’re going to become inefficient at processing sugars, all while having more in your bloodstream due to diet, which leads to excessive blood-sugar. This can also mean a shortage of insulin, serious circulation problems, increased risk of cardiovascular problems, and other co-morbidities.
On the other hand, the abundance of energy seen with the consumption of NET carbs is essential for optimal muscle growth. [4] Signaling for energy is associated with producing more muscle as carbohydrate intake in the diet boosts the muscle-protein production process.
The important thing to remember is that these are two sides of the same coin: diabetes and optimal muscle growth are both related to the quantity of carbs and calories in your diet. Carbs don’t cause obesity or diabetes by themselves – only in excess and in the absence of exercise. [5] Equally, carb intake by itself won’t boost muscle: you need to combine it with training and protein intake.
Why is Fiber Different?
Dietary fiber is a collection of substances that are not able to be absorbed into the body, but because of this they provide a wealth of health benefits that you might not have anticipated or known.
To start with, dietary fiber being indigestible means that it assists with pushing other foods and waste through the digestive system. There’s no nice way to put this: dietary fiber protects you from both constipation and diarrhea, which is always good.
Secondly, the fact it doesn’t digest mans that foods that are a mixture of NET carbs and large amounts of fiber absorb slowly and provide consistent energy. This is why we consider wholegrains and brown carbs to be generally healthier: they’re slower absorbing and won’t spike insulin in the same way – at least in the short-term.
A high-fiber diet has thus been linked to increasing the regularity of your metabolism. The slower, consistent release of carbs into the bloodstream stabilizes insulin release and reduces the risk of insulin resistance.
Overall, dietary fiber is a part of the healthiest foods around and provides a variety of different benefits that make it a great part of your overall diet. This even includes probiotic benefits and improves the health of the gut and reduces the risk of Colo-rectal cancer. [6]
Structuring Your Diet: How to Use Each Type of Carbohydrate
If you’re looking for the best results, then your first goal with carbohydrates should be balance and better quality.
Carb Intake Balance
This starts with moderation of the amount of carbs you’re consuming overall. No matter how healthy your carb sources are, you’re still going to be at risk of diabetes if you eat to excess.
So how do we moderate carbohydrates? Because they’re exercise-fuel, it makes sense to use carbohydrates in proportion to the amount of intense exercise you perform on a daily basis. [7]
If you’re totally inactive then you don’t need many carbs at all, while a moderately-active person (exercising 2-3 times a week) requires around 30% of calories from carbs, and someone who trains in HIIT and mixed-demand sports will need up to 45% of calories from carbohydrates on a given day.
The more exercise you’re performing, the more carbohydrates you’ll be using in the form of glycogen, as well as an increase in muscle damage. This means that you’re going to need to replace your energy stores and ensure that you’re producing enough muscle proteins for recovery and growth – both of which respond to properly-balanced carbohydrate feeding.
Carb Quality: Raise the Bar
This is the second way of moderating your overall dietary carb intake: pick the right carbs!
There’s nothing wrong with sugar when it is used properly (which we’ll discuss below), but overall dietary carbohydrate quality is going to affect everything from vitamin and mineral intake, to fiber, to energy availability for training. [8]
Carbohydrate quality is mostly a balance of GI – the speed at which carbs enter your bloodstream after being eaten – and the additional nutrients they provide. This is obvious from the best examples of dietary carbohydrates: wholegrains and pulses.
Wholegrains and pulses have a well-balanced profile of low-GI (slow-absorbing) carbohydrates, as well as a wide variety of other nutrients. Oats are a great example of this, providing micronutrients like magnesium, plenty of fiber, and a slow-digesting, filling carbohydrate. They’re also super versatile and easily mixed with sweeter carbs to provide balance.
Pulses have a similar profile when it comes to both absorption speed and the variety of nutrients they provide. They also have the additional advantage of being a mixed food – providing reasonable protein and other nutrients – and being a great staple food to replace low-quality foods like processed potatoes.
Carb Timing and Targeted-Use
The use of carbohydrates to maximize your health and performance is also dependent on the timing of your carbohydrate intake and using it to your advantage.
This is all dependent on a very simple rule of thumb: Eat carbohydrates with GIs that are proportional to your time-until-exercise.
What does this mean? Simple, you just have to eat your high-GI carbs closer to training, and the rest of the time you should be focusing on low-GI carbohydrates that are going to keep insulin levels low.
What you want to do is ensure that you’re fuelled up for exercise by eating simple carbohydrates within an hour before exercise, and then produce the best possible hormonal environment after training to bring about recovery and growth. [9] These both respond well to rapidly-absorbing carbs (like sugar) to provide energy and reduce the energy-deficit that occurs after training.
A pre-training carb source with simple sugars – or even a mixed carb like a flapjack – is a great way to ensure you have sufficient energy stores for that hard workout. Afterward, a mixture of carbohydrates and proteins are going to be essential to provide your body with the raw materials for performance and recovery. [10]
This doesn’t mean over-eating, but it does allow you to enjoy some of your favorite sugary foods, in moderation, around the time of our workout. This is great for adherence to your diet and boosting performance in weight training, HIIT and mixed-demand workouts.
Keto: How NET Carbs Make Keto Easier
The concept of NET carbs is what keto really limits: the intake of fiber is not a real problem and you want to get the best possible ratio of total carbs: NET carbs when you are on the ketogenic diet.
NET carbs is what you’re here to control. Keto needs to limit or reduce the overall digestible carb intake – there are no benefits to reducing your fiber intake. This is where all the benefits of the ketogenic diet come from: reducing diabetes risk, improving fat-metabolism, and improving endurance exercise performance.
Understanding how carbs work – and when you should use them – is key to making the most of a Keto or LCHF diet. Carb restriction means that you need to make the most of the carbs you do eat, as well as understanding what counts and what doesn’t.
Prioritize high-quality carbs for your daily allowance, and especially those fibrous vegetables that are low in NET carbs, high in fiber, and rich with other nutrients!
Closing Remarks
Carbohydrates are far from unhealthy – they’re an entire third of all the components we look at as “macronutrients” and when used properly they’re great for you. The important part of this is that you need to work on better-integrating carbs into your diet, whether or not you choose to restrict them.
Understanding how carbs work – and how your body works in response to them – is a key aspect of improving your dietary quality, health, and exercise performance. Take the information in this article and think about applying it effectively – the results of this alone will be huge!
[11:40 pm, 03/12/2022] huma wasti: There are pretty nifty keto supplements that while aren’t crucial for you to take, do help in reducing the adverse effects of keto flu as well as enhance one’s athletic performance during workouts on a low-carb diet.
1 – MCT Oil
Some of the most popular keto supplements available right now are Medium-chain triglycerides or MCTs. They are metabolized a bit differently than the most common type of fat found in food known as long-chain triglycerides or LCTs.
The MCTs first get broken down by your liver and then immediately enter your bloodstream, where they can be used as a source of fuel for your brain and muscles.
One of the richest and natural sources of MCTs is coconut oil, in which 60% of its fatty acids come in the form of MCTs [1]. But extracting MCT oil from coconut oil provides an even greater concentrated dose of MCTs, which can further benefit ketogenic dieters.
When dieters use MCT oil as a supplement, it can quickly increase their healthy fat intake as well as increase their ketone levels [2] and helps them stay in ketosis. It also aids in weight loss [3] and boosts feelings of fullness, especially if you’re using keto diet as a means to lose some pounds.
MCT can easily be added into smoothies or shakes or can also be taken by the spoonful for a quick boost of healthy fat.
For starters, it’s always a good idea to start with a small dose (like 1 teaspoon or 5 ml) of MCT, just to see how your body reacts to it before you can even take the standard dose as recommended on the supplement bottle.
Please note, MCT oil can cause nausea and diarrhea in some people.
2 – Exogenous Ketones
Exogenous Ketones are simply ketones, only in supplement form. They have the same molecular structure as the endogenous ketones that are naturally produced in your body through a process called ketogenesis.
These supplements can come in powder, liquid or pill form. There is also solid evidence [4] that they actually put the body into ketosis, so they clearly aren’t a gimmick.
Here are some of the ways exogenous ketones can help keto dieters out with:
• Correct Mistakes: If for instance, you took in too many proteins or carbs, consuming exogenous ketones can help you stay in ketosis by instantly increasing your ketone levels, controlling insulin release and lowering blood glucose.
• Ease Ketosis: It usually takes at least three days for your body to go into ketosis and even longer before it adapts to the keto diet. But by taking exogenous ketones, researchers believe that they can speed up your body’s keto-adaption [5] and smoothen the transition to natural ketosis.
• Appetite Control: Exogenous ketones are an ideal solution to get you to reduce weight. In fact, a very recent study showed that drinking these supplements after an overnight fast suppresses your appetite [6] for at least 4 hours.
• Keto Flu: When you switch from carbs to healthy fat, keto flu is a common phenomenon your body is going to experience. Some of the most recurring symptoms during this transition include muscle cramps, headaches, fatigue, and nausea among other things. Fortunately, keto flu begins to wane as soon as your body starts making ketones and exogenous ketones can speed up this process.
• Brain Boost: Ketones are considered to be natural nootropics [7] for your body and taking them in supplement form can have the same effect. One study even showed that taking supplements can help reduce anxiety, likely due to improving cognitive function. [8]
3 – Omega-3 Fatty Acids
Fish or krill oil, which is an omega-3 fatty acid supplement, is rich in omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that can benefit your health in a number of ways.
Both of them (DHA and EPA) are found t0 lower inflammation, prevent mental decline and reduce the risk of heart disease. [9]
Some western diets tend to be lower in omega-3s (found in fatty fish) and higher in omega-6 fatty acids (which is found in founds such as processed foods and vegetable oils). This creates an imbalance in the body which promotes inflammation, which leads to an increase in various inflammatory diseases. [10]
Omega-3 supplements are especially beneficial to keto dieters as it helps them maintain a healthy omega-3 to omega-6 ratio when following a high-fat diet. It gets even better as these supplements can enhance the keto diet’s impact on one’s overall health.
A study showed that ketogenic dieters who supplemented with omega-3 fatty acids from krill oil had experienced more decreases in inflammatory markers, insulin, and triglycerides than those who didn’t. [11]
When you go out to shop for omega-3 supplements, be sure to choose from reputable brands that provide at least a combined 500mg of DHA and EPA per 1000mg serving.
People who are on blood-thinning medications should consult their doctor before taking omega-3 supplements, as it could further increase their risk of bleeding by further thinning their blood. [12]
To increase your intake of omega-3 fatty acids, eat keto-friendly foods such as sardines, salmons, and anchovies.
4 – Digestive Enzymes
One of the biggest complaints of newcomers to the keto diet plan is how tough the high-fat content from ketogenic foods is on their digestive system. As such, those that are starting out will experience unpleasant gastrointestinal symptoms such as diarrhea and nausea. Apart from that, even though the keto diet is moderate in protein, it may still be higher than what other people are used to which could cause digestive side effects.
So if you’re experiencing digestive symptoms such as bloating, vomiting and nausea when adapting to a keto diet, a digestive enzyme blend may help optimize digestion as it contains enzymes that break down proteins (proteases) and fats (lipases).
Other than that, proteolytic enzymes, which specifically help break down and digest protein, have been proven to lower post-workout soreness. [13] This is something that athletes following the ketogenic diet program will surely appreciate.
5 – Magnesium
Magnesium is a mineral that helps regulate blood sugar levels, boost energy and support your immune system. [14] According to researchers, due to reliance on processed foods, magnesium-depleting medications, and other factors, most of the population at risk of developing a magnesium-deficiency.
It could be a little more challenging to meet your magnesium needs if you’re following a high-fat diet like keto diet since most foods rich in magnesium such as fruits and beans are high in carbs. It’s for these reasons why taking 200-400 mg of magnesium could be beneficial to you.
Supplementing your diet with magnesium can help you sleep better, reduce muscle cramps, irritability, as well as other symptoms experienced by those who are adapting to the keto diet program. [15]
Some of the most absorbable types of magnesium include magnesium gluconate, magnesium glycinate, and magnesium citrate. Incorporate the following low-carb, magnesium-rich foods if you wish to increase your magnesium intake:
• Avocado
• Spinach
• Pumpkin seeds
• Swiss chard
• Mackerel
6 – Vitamin D
It is crucial to have optimal levels of vitamin D for everyone’s overall health, especially those on the keto diet. Although the diet itself doesn’t necessarily put you at greater risk for developing a deficiency for vitamin D, it is essential to supplement with this vitamin since vitamin D deficiency is common in general. [16]
Vitamin D is important for several bodily functions, such as accelerating the absorption of calcium, a nutrient that might be lacking in ketogenic diets, especially in those people who are lactose intolerant.
Vitamin D also includes other benefits such as helping regulate cellular growth, supporting your immune system, reducing inflammation in your body and promoting bone health. [17]
Since only a few foods are good sources of vitamin D, most health professionals recommend vitamin D supplements for proper intake. Your doctor may also run a blood test to see if you are deficient in vitamin D so that they can prescribe a proper dosage based on your needs.
7 – Electrolyte Supplements (Or Foods Rich In Minerals)
Adding minerals is important for those who are making the switch to the ketogenic diet. The first weeks may prove to be challenging as the body adapts to low-levels of carbohydrates.
Transitioning to this kind of diet results in increased water loss from the body. [18] In addition, you may experience a drop in the levels of potassium, sodium and magnesium, which can lead to the development of keto flu symptoms such as muscle cramps, fatigue and headaches. [19]
In addition, athletes who follow a keto diet could experience greater electrolyte and fluid losses through sweating. [20] That’s why adding sodium is the best solution to this. You can also try salting foods or sipping on a broth that is made with bouillon cubes to cover most of your increased sodium needs.
Increasing your intake of magnesium- and potassium-rich foods can also make up for the losses of those important minerals.
Nuts, avocados, dark leafy greens, and seeds are all keto-friendly foods that are rich in potassium and magnesium. Electrolyte supplements that contain potassium, magnesium, and sodium are also available.
8 – Greens Powder
Everyone should focus on increasing their intake of vegetables as they contain an array of minerals, vitamins and powerful plant compounds that fight off inflammation, reduce the risk of disease and optimize bodily functions.
Even though no one following a keto diet is necessarily lacking in vegetable intake, it is more difficult to consume enough plant foods following this diet plan. One way to get around this dilemma is by adding a greens powder to your supplement regimen.
Many greens powders contain a mixture of spirulina, spinach, broccoli, kale, chlorella, and wheatgrass, etc. Green powders can be added to smoothies, shakes, and drinks, which makes it a convenient method to increase your vegetable intake.
Keto dieters should focus on adding more low-carb, whole food vegetables to their meals and snacks. And while it should not be a substitute for natural produce, adding greens powder is an excellent way for those who follow a keto diet to give a more nutrient boost to their meals.
9 – Athletic Performance-Boosting Supplements
Athletes who follow a keto diet plan and are looking to boost their performance may benefit by taking the following supplements:
• Creatine monohydrate: Creatine monohydrate is a highly researched dietary supplement that has been proven to improve workout performance, promote muscle growth and increase strength. [21]
Our bodies naturally produce creatine, but as we grow older, our creatine production drops. That’s why taking a creatine supplement can provide us with a concentrated dose of the creatine amino acid to get the best results from the keto diet we follow.
• Branched-chain amino acids (BCAAs): These supplements have been documented to lower exercise-related muscle soreness, muscle damage, and fatigue during exercise. [22]
• Caffeine: An extra cup of green tea or coffee can greatly contribute to athletic performance and increase energy levels, mostly in athletes adapting to the keto diet. [23]
• Beta-alanine: Supplementing with amino acid beta-alanine can prevent muscle burnout and fatigue when following a keto diet. [24]
• HMB (beta-hydroxy beta-methyl butyrate): This supplement can prevent loss of muscle and boost muscle mass, especially for those who want to increase the intensity of their workouts or are just starting their exercise program. [25]
Conclusion
The low-carb, high-fat ketogenic diet is favored not just because of its weight loss attributes, but also for its athletic performance-enhancing qualities as well.
Some of the supplements mentioned in this post can help make the transition to the keto diet go smoothly and reduce symptoms of keto flu. What’s even more amazing is that most of these supplements can help increase the nutritional value of the keto diet plan.
That’s why taking these supplements can help you adapt faster to the keto diet plan as well as optimize your body’s overall nutrition and athletic performance.
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Решение обратиться к врачу должно быть принято, если:
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