Why Keto?

And the benefits
of Keto

01.

Diabetics and Pre-diabetics

Does Keto Work if You Have Diabetes? Research suggests that people with type 2 diabetes can slim down and lower their blood sugar levels with the keto diet. In one study, people with type 2 lost weight, needed less medication, and lowered their A1c when they followed the keto diet for a year.

03.

May protect brain function

The ketogenic diet causes an upregulation of mitochondrial genes and genes utilized in metabolism while stimulating the increase mitochondrial mass. These enhance the capacity of brain cells, to protect them from strokes and neurodegenerative diseases like Alzheimer’s disease.

Let's start with ketosis and the benefits.

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils.

It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.

Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours

Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body.

Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

02.

Weight lost

A decrease in appetite-stimulating hormones, such as insulin and ghrelin, when eating restricted amounts of carbohydrate. A direct hunger-reducing role of ketone bodies—the body’s main fuel source on the diet. Increased calorie expenditure due to the metabolic effects of converting fat and protein to glucose.

04.

how does keto diet Improves PCOS symptoms.

Som studies indicate that the keto diet may help with PCOS by improving insulin resistance, promoting weight loss, balancing hormones, and promoting regular menstruation

Foods to eat

You should base the majority of your meals around these foods:

meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
fatty fish: salmon, trout, tuna, and mackerel
eggs: pastured or omega-3 whole eggs
butter and cream: grass-fed butter and heavy cream
cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
healthy oils: extra virgin olive oil, and avocado oil
avocados: whole avocados or freshly made guacamole
low carb veggies: green veggies, tomatoes, onions, peppers, etc.
condiments: salt, pepper, herbs, and spices

Foods to avoid

Any food that’s high in carbs should be limited.

Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

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: low fat mayonnaise, salad dressings, and condiments
some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
unhealthy fats: processed vegetable oils, mayonnaise, etc.
alcohol: beer, wine, liquor, mixed drinks
sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.