Table of Contents
Introduction …. 5
Chapter 1: What is Ketogenic Diet? 9
Chapter 2 -Benefits of Keto Diet … 14
Control of Blood Sugar …15
Mental Focus …15
Increased Energy .. 17
Acne .. 17
Keto and Anti-Aging . 18
Keto and Hunger . 20
Keto and Eyesight 20
Keto and Autism .. 20
Chapter 3 – Keto Diet and Cancer 22
Foods to Eat …. 25
Foods to Eat in Moderation 26
Foods to Avoid 26
Chapter 4 – Keto Diet and Epilepsy … 28
Chapter 5 – Keto Diet and Blood Pressure … 33
Chapter 6 – What Do I Eat on a Keto Diet? … 38
Food to Eat on a Ketogenic Diet … 40
Foods to Avoid on a Ketogenic Diet .. 44
Chapter 7 – Keto Diet For Rapid Weight Loss … 48
Keto v. Low Carb . 49
Keto v. Paleo … 49
Ketogenic Diet 50
Ketosis Explained 53
Benefits of Intermittent Fasting on Keto 55
Chapter 8 – Getting Started on the Keto Diet …. 58
Clear Your Pantry 59
Weigh Yourself …. 59
What About Your Favorite Meals? …. 60
Always Stay Hydrated…. 61
Condiments Can Be the Enemy …. 61
Keep Track of Your Ketone Level . 62
Friends and Family Can Be Annoying – Bless Their Hearts 62
Celebrate! .. 63
Traveling …. 64
Eating Out . 64
How Long Should You Stay on a Ketogenic Diet” . 65
Chapter 9 – Keto Recipes … 68
Continue Keto . 91
Shift from Losing Weight to Gaining Muscles.. 91
Remain on Low Carb but not on Keto …. 92
Use Intermittent Fasting …. 93
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Chapter 2 -Benefits of Keto Diet
Although ketogenic diet is popularly known as a ‘rapid fat loss diet’, it is actually more to this than meets the eye. In fact, weight loss and higher levels of energy are only by-products of the keto diet, a kind of bonus. It has been scientifically proven that the keto diet has many additional medical benefits.
Let’s begin by stating that a high carbohydrate diet, with its many processed ingredients and sugars, has absolutely no health benefits. These are merely empty calories, and most processed foods ultimately serve only to rob your body of the nutrients it needs to remain healthy. Here is a list of actual benefits for lowering your carbohydrates and eating fats that convert to energy:
Control of Blood Sugar
Keeping blood sugar at a low level is critical to manage and prevent diabetes. The keto diet has been proven to be extremely effective in preventing diabetes. Many people suffering from diabetes are also overweight. That makes an easy weight-loss regime a natural. But the keto diet does more. Carbohydrates get converted to sugar, which for diabetics can result in a sugar spike. A diet low in carbohydrates prevents these spikes and allows more control over blood sugar levels.
The keto diet is based on protein, fats, and low carbohydrates. As we’ve discussed, this forces fat to become the primary source of energy. This is not the normal western diet, which can be quite deficient in nutrients, particularly fatty acids, which are needed for proper brain function.
When people suffer from cognitive diseases, such as Alzheimer’s, the brain isn’t using enough glucose, thus becomes lacking in energy, and the brain has difficulty functioning at a high level. The keto diet provides an additional energy source for the brain.
A study by the American Diabetes Association found that Type 1 diabetics improved their brain function after consuming coconut-oil.
That same study indicated that people who suffer from Alzheimer’s may experience improved memory capacity on a keto diet. Those with Alzheimer’s have seen improved memory scores that might correlate with the amount of ketones levels present.
What does this study mean to an average person? With the emphasis on fatty acids, such as omega 3 and omega 6 found in seafood, the keto diet is likely to fuel the brain with the additional nutrients to help achieve a healthier mental state. The brain tissue is made up largely of fatty acids (you’ve heard fish referred to as “brainfood”), and the increased consumption of those fatty acids will logically lead to improved brain health.
Our body does not produce fatty acids on its own; we can only obtain it through our diet. And the keto diet is rich in fatty acids.
A diet high in carbohydrates can lead to a “foggy” brain, where you have difficulty in focusing. Focusing becomes easier with the increased energy provided by the keto diet. In fact, many people who have no need or desire to lose weight use the keto diet to improve and enhance brain functions.
It’s not unusual, and has become almost normal, to feel tired and drained at the end of the day as a result of a poor, carbohydrate-laden diet. Fat is a more efficient source of energy, leaving you feeling more vitalized than you would on a “sugar” rush.
While most of the benefits of a keto diet are well-documented, one benefit catches some people by surprise: better skin and less acne. Acne is fairly common. Ninety percent of teens suffer from it, and many adults do, as well.
While it was always thought that acne was at least exacerbated by poor diet, controlled research is still being conducted. However, many people on the keto diet have reported clearer skin. There may be a logical reason. A 1972 study found that high levels of insulin can cause the eruption of acne. Since a keto diet keeps insulin at a low and healthy level, it may very well affect skin health.
In addition, acne thrives on inflammation. The ketogenic diet eases and reduces inflammation, thus enabling the body to decrease acne eruptions. Fatty acids, which are found in abundance in fish, are a known anti-inflammatory.
While research is still being done, it seems likely that a keto diet has beneficial effects for clearer, healthier, more glowing skin.
Keto and Anti-Aging
Many diseases are a natural result of the aging process. While there have not been studies done on humans, studies on mice have shown brain cell improvement on a keto diet.
Several studies have shown a positive effect of the keto diet on patients with Alzheimer’s disease. What we do know is that a diet filled with good nutrients and antioxidants, low in sugar, high in protein and healthy fats, while low in carbohydrates, enhances our overall health. It protects us from the toxins of a poor diet. There is also research indicating that using fatty acids for fuel instead of sugar may slow down the aging process, possibly because of the negative effects that sugar has on our overall wellbeing.
In addition, the simple act of eating less and consuming fewer calories is a matter of basic health, as it prevents obesity and its inherent side effects. So far, studies have been limited. However, considering the powerful positive effects of the ketogenic diet on our health, it is logical to assume this diet will help us grow older in a more natural way while delaying the natural effect of aging. A normal western diet laden with sugars and processed foods are certainly detrimental to warding off the signs of aging.Other Details
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