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Through the years, different types of dieting options were introduced to the world. With the desire to lose weight, many health enthusiasts come to the point of developing other programs that may help keep themselves fit while consistently keeping themselves healthy at the same time. However, these two goals may not be in agreement with each other. The truth of the situation suggests that there is a considerable possibility that once a person agrees to go through a specific type of diet, he would undoubtedly lack access to particular vitamins and minerals that are critical to keeping a person healthy. The keto diet is not an exception to this fact. Image Source: Pixabay.com   The Vitamin and Mineral Imbalance in Keto Diet is Real  The Keto diet does have an impact on how the body processes different essential substances. It also highlights the control of the intake of certain foods that have vital vitamins and minerals. For this reason, there is a definite limit of time concerning how long a person could engage in keto dieting as a form of losing weight. It is also highlighted that for those who may have some  health conditions to consider, checking their physicals is a critical part of the success of this particular dieting journey. So, the question is, does keto dieting make you lose particular vitamins and minerals in the body? If so, what can be done to replenish these elements of healthy living to help keep keto dieters healthy even when they are trying to lose weight? Suppose you are already going through the keto diet or maybe, still considering the possibility of losing weight the keto way. In that case, you will undoubtedly gain better knowledge about proper vitamin and mineral intake through this post. Perhaps you have already seen posts of pictures of people who have gone through the keto diet  and reached their weight goals in just a few months of dieting. These photos are not fake. Because of the strict food control and management required in keto dieting, such results are certainly possible. However, because of such strict rules on what can be eaten and what food choices must be avoided by an individual on the keto diet, here are some of the most common vitamins and minerals that keto dieters often lack:   Folate (B9) Biotin (B7) Selenium Choline Vitamins A, E, D Chromium Iodine Magnesium Molybdenum This is the primary reason why those beginning to engage in the diet experience the keto flu for a few weeks. However, with proper management of food intake and choosing the right keto supplement, you can always avoid consistently going through keto flu. Find a complete keto supplement that will best aid you in your diet and your healthy goals. How to Deal with Keto-Based Vitamin and Mineral Deficiencies  This is why it is essential for individuals who want to go through the keto diet for quite some time to understand how the system works and how the different work choices interact with each other. Through this approach, you would understand the process better and be able to pick the right keto supplement that would be best for your health condition and your goal to lose weight. What type of supplements might be best for you to consider to engage better in the keto diet? Those who are transitioning into ketosis often feel muscle cramps during the first few weeks. To avoid this, getting enough access to supplementary magnesium resources is critical. At least a 200 to 400 mg rate of magnesium per day is enough to help your body cope with this deficiency. You may also choose to take keto-friendly food that is rich in magnesium. Increasing the intake of these food choices can help in the process of avoiding such cramps. The food choices include spinach, avocado, mackerel, and pumpkin seeds. Most of the food choices allowed in the ketogenic diet are high in Omega 6 but are low in Omega 3. Omega 3 is a fatty acid that is critical in keeping the heart-healthy. It also benefits the body in terms of containing inflammatory diseases. Pick the right Omega 3 supplement with at least a combination of 500 mg EPA and DHA to help keep your focus controlled while also improving your brain response even when going through the ketogenic diet. Others who have gone through the ketogenic diet may also experience frequent cases of stomach upset. This could be improved by taking keto supplements with proteolytic enzymes necessary for the breaking down of protein that generally reduces muscle soreness and improves physical performance at the same time. Always Remember  When choosing the right supplement to support your keto diet journey, you need to be consistent with your goal. Focused on what is best for your health, you need to understand the interaction of different vitamins and minerals in your body as you engage in the diet. With the right supplement and a strong balance in food intake, you will surely be able to avoid deficiencies that are most common among those who are not careful with their diet.

The “Keto” diet has started to gain a lot of traction over the past few years in becoming one of the most effective diets that positively affect weight reduction, fitness, and overall health. The Keto diet has been proven effective in these areas and increases energy reserves. Whether you are dieting to shed some extra pounds or want to be more physically fit while maintaining your physical and mental health, the Keto diet can do all that for you. Image Source: Pixabay.com   On the other hand, Keto supplements have also started gaining popularity because of their properties that further enhance the overall effect of the diet. However, it is also possible that Keto supplements may mimic the results of a Keto diet without changing your diet! But to understand the Keto diet further and how Keto supplements may benefit you, you must know how the diet works first. How Does The Keto Diet Work? The Keto or “Ketogenic” diet is a diet that consists of mainly high amounts of fat and low amounts of carbohydrates. The fuel that keeps your body functioning and moving consists of carbohydrates. When one has been on the Keto diet for several days, the body starts to “Ketosis .”This body state is mainly characterized by raised blood ketone levels and much more efficient weight loss. When in Ketosis, the body relies on fats instead of carbohydrates for fuel. Since you have cut out carbs from your diet and increased your fat intake, your body will start to look for alternative energy sources, and that is where fat comes in. Fats have been observed to burn much more efficiently and much cleaner than carbohydrates, making them a much better source of body fuel and energy. In addition, when broken down, fats produce Ketone bodies such as “Acetoacetate” and “Beta-Hydroxybutyrate” that replace Glucose as the primary energy source for the brain, heart, and muscles. The Ketone bodies are thought to be the chemicals responsible for weight loss associated with the Keto diet. So how do Keto supplements fit into the picture? How Do Keto Supplements Work? Ketogenic supplements help set the body into Ketosis with much ease compared to when doing it on your own. In addition, using ketogenic supplements help in improving the way your body adjusts to the diet without putting unnecessary pressure on how you go through your daily activities.  Keto supplements contain only the beta-hydroxybutyrate Ketone because acetoacetate is not a chemically stable agent to be used as a supplement. Keto supplements can be classified into two: Ketone Salts Ketone salts are ketones bound in salt, sodium, potassium, calcium, or magnesium. Ketone salts are usually produced in powder forms mixed with liquid before consumption. Ketone Esters On the other hand, Ketone Esters are Ketones that are bound to another compound called “Esters” and are produced in the form of liquid. However, Ketone Esters are still being thoroughly researched and are not yet as readily available for use compared to Ketone Salts. According to major studies and trials for the two leading Keto supplements, people supplemented with 12 grams of Ketone Salts experienced a 300% increase in their blood Ketone levels. This means that people can now opt for using Keto supplements to transition to Ketosis without drastically changing their diet. With Keto supplements alone, you can experience all of the health benefits of a Keto diet, including weight loss and physical health, without changing your diet in any way. However, using Keto supplements in unison with the Keto diet has shown to be more effective in producing health benefits for your body. In addition, some research shows that there is a possibility that Keto supplements may even be able to reduce the symptoms of “Keto Flu,” which is a common side effect that comes with the transition into Ketosis via the Keto diet or supplements. Possible Side Effects If you are considering taking Keto supplements, you should also be aware of the possible side effects that come with them. Now, Keto supplements are generally safe and effective in increasing Ketone production in the body, but there is still little research on the long-term effects of these supplements. There have also been reports that the supplements cause nausea, diarrhea, and discomfort in the stomach. Many have also reported that the supplements have an aftertaste. But generally, the side effects of Keto supplements are outweighed by the advantages and benefits you can get from taking them. What To Remember Keto supplements are not a one-way ticket to optimal health. However, the benefits and advantages of these supplements have shown to be extremely helpful in weight reduction, appetite control, increased production of endogenous Ketones, and maintaining physical health. Whether they are taken on their own or combined with the Keto diet, they are beneficial and safe to take either way. Suppose you do not want to go through the hassle of restricting and changing your diet to accommodate the Ketogenic lifestyle. In that case, you can now opt for these essential Keto Supplements to ensure your Keto success.  

The "Keto Diet" is only one of the popular health improving and weight-reducing diets considered adequate by many weight-loss enthusiasts today. There is a lot of buzz surrounding this increasingly popular diet because of its proven health benefits and effectiveness in weight reduction. The keto diet is a high-fat and low-carb diet that helps drop weight and increase metabolism. By reducing your carb intake to 5% at the minimum and significantly increasing your fat intake, you force your body to enter a "Ketosis" state. Ketosis is the body's state in which, instead of it burning carbs for fuel and energy, it burns fat instead. Image Source: Pixabay.com   Now, as perfect as the diet may seem and with as many positive benefits it holds, the keto diet has some "nasty" side effects. Severe adverse side effects of keto dieting are usually rare, but there are common side effects. Severe Keto Flu "Keto Flu" is one of the dreaded adverse side effects of keto dieting. It's pretty familiar to keto dieters, but it can also be very severe in some cases. Keto flu is morning sickness, nausea, dizziness, and irritability that comes with the shift in the body's balance between carbs and fats. A remedy to keto flu is drinking more water and increasing your consumption of electrolytes to make up for your loss of energy. Take note of the word "severe." You experience severe keto flu when you simultaneously experience all of the mentioned symptoms. For example, you are dizzy, nauseous, tired, irritable, and weak all at the same time. If your keto flu only consists of one or two of these symptoms and disappears after a few days, it will most likely be smooth sailing from there on out. Then, you'll be free to reap the benefits of keto dieting. Avoiding the keto flu during the first days of engaging in the diet is almost impossible. However, with the right electrolyte support, you may get through these critical days successfully. If the keto electrolyte supplement sits well with you, you might want to continue using the supplement until you are achieve the results you want from keto dieting. You Feel Too Weak Another nasty side effect of the keto diet is weakness. Many individuals on the keto diet or we're on the keto diet have commented that through their keto dieting, they feel much weaker than before they went on the keto diet. Sadly, this is pretty common. Since the human body prefers carbohydrates over fats as a fuel source, your body is forced to burn fats instead when you go through ketosis. So, reducing or removing carbohydrates from your diet could potentially lead to you getting tired or even exhausted much easier. To avoid these instances, some resort to using keto supplements that can help them in replenishing the energy that they need to keep going throughout the day without being tempted to eat up on carbs. Once you notice that you are starting to feel this side effect and think that it is beginning to affect your daily life and routines, that may be a sign that the keto diet isn't for you. Stopping your keto diet at this point may be the best solution to your weakness problem. Constant Vomiting and Diarrhea Drastically increasing your fat intake heavily affects your digestive system. Since the human body is not generally accustomed to regularly digesting and metabolizing large quantities of fat, you usually end up in the bathroom a lot through your keto dieting. Vomiting and diarrhea are two common side effects of keto dieting because of the increase in fat consumption and decrease in carbohydrate consumption, which the body cannot automatically adjust to. In many cases, diarrhea caused by keto dieting doesn't stop without cutting the diet out of the equation. If you experience these symptoms rather consistently, What To Remember To avoid severe keto diet side effects, remember to always hydrate. Your hydration has a lot to do with how your body would successfully adjust to the new system of diet that you are subjecting your body into. When on the Keto diet, remember not to overdo it. Listen to what your body has to say and adjust accordingly. Note that there are two types of keto diet types, the clean and dirty keto. Knowing more about these options may help you decrease the symptoms of keto flu and allow you to stay within the diet within reasonable limitations and allowances. Set realistic and practical goals for yourself concerning your keto dieting. Remember, the keto diet is no miracle diet. There is no miracle diet at all. Everyone has their own specific needs and specific capabilities for their diet. Find the diet that works for you, and make sure you know when it might be time to stop.

For the past several years, the "keto diet" jumped in popularity because of its reputation as a diet that promotes weight reduction and better health. Ever since the 1990s, the keto diet slowly rose in popularity. It gained traction as an incredibly reliable diet for anyone looking to get slimmer yet stay healthy and energized all the same. But how does the keto diet work? The keto diet works. It allows your body to use fat for fuel instead of the usual blood glucose and glycogen from eating carbohydrates. The keto diet is mainly a high fat and low carb diet comprised of red meat, fatty fish, eggs, and dairy products. Image Source: Pixabay   By replacing carbohydrates with fats, your body goes into a metabolic state called "ketosis." Ketosis is when your body becomes much more efficient in burning the fats you consume for energy. Ketosis also helps turn fats into "ketones" inside the liver, which assist in supplying power to your brain, resulting in better function and efficiency. Along with the benefits the keto diet brings to one's weight and energy, the diet has also been advantageous in fighting epilepsy, cancer, Alzheimer's disease, and diabetes! Among all these benefits, the keto diet has one significant side effect. Though the keto diet generally benefits your health and keeps you energized, the diet has also been found to affect your body's balance of electrolytes. Replenishing electrolytes can be done through taking flavorful electrolyte supplements that provide not just the lack of electrolyte but the boost needed to make sure that you stay on your diet even in times when you feel like you want to quit because of losing interest in the process. The Keto Diet and Electrolytes Once you start to drastically reduce your carbohydrate intake and, at the same time, increase your fat intake significantly, your body will begin to process electrolytes differently. Once you start on a keto diet, your lower carb intake leads to more water excretion and decreases retention. The loss of sodium significantly affects the balance of electrolytes in your body. This imbalance of electrolytes during a keto diet is called "keto flu." Keto flu isn't the same as regular flu, for the imbalance of electrolytes isn't the only symptom. But you don't have to worry; there is a remedy for keto flu. How to Balance Your Electrolytes While on a Keto Diet Here are four simple steps you can take to combat keto flu symptoms while you're on your keto diet. Take It Easy First of all, it's not a great idea to rush into a new diet all guns blazing. Instead, it's best to ease your way into your new diet, keto or not. Starting with a low-carb diet first before eliminating it will help your body slowly adjust to your new diet, and as it gets more used to it, you can gradually decrease and decrease your carb intake and replace it with a higher fat intake. Hydrate, Hydrate, Hydrate Staying hydrated throughout your keto dieting can help significantly assist the balance of electrolytes within your body. One of the main symptoms of keto flu is the increased loss of minerals and dehydration, so matching this with an increased mineral intake can significantly benefit you. In addition, drinking lots of water every day can dramatically help reduce the effects of keto flu on you and help make your keto diet work more for you. Increasing Your Electrolyte Intake Taking supplements for your electrolyte imbalance may also help restore the balance of electrolytes in your body while you're on a keto diet. Increasing common electrolytes like salts, magnesium, and potassium to your diet will help immensely improve your body's electrolyte content. In addition, drinking beverages with high electrolyte content will help supply your body with more of what it lost in the process. In turn, this will make you feel more energized and will compensate for your loss of minerals due to your decreased carb intake through your keto diet. There are also some electrolyte capsules that offer the supplement needed by the body when it loses enough electrolyte level during keto diet. Increase Your Fat Intake Even More Further increasing your intake of fats while you're on your keto diet is critical in avoiding keto flu. The lack of calories is another significant factor that leads to keto flu, so compensating for that decrease by further increasing your fat intake can help you avoid keto flu symptoms. You can do this simply by eating more fatty foods as snacks or adding even more fatty foods to your meals. For example, snacking on avocados eating bacon or more egg yolks will all help in increasing your fat intake and improving the effects of your keto diet on your body overall. What to Remember So why are electrolytes essential in your keto diet? Without electrolytes, your keto diet won't work. So instead of benefiting you, your keto diet could potentially hurt you without enough electrolytes. Following the four simple steps above can help you significantly make sure you have enough electrolytes in your system to compensate for the lower levels of carbs due to your keto diet. If you want to make sure your keto diet benefits you, make sure you do everything you can to make sure your electrolytes are sufficient so that you can enjoy your diet and avoid keto flu. Remember that you should never underestimate the importance of electrolytes, especially in a keto diet.

If you have been looking around for an effective regular diet that works for fast and effective weight loss, then you might have heard of the keto diet. Unlike other forms of weight-loss strategies, the keto diet is assumed to be among the best and also the most aggressive ones simply because it follows through a strict and particular form of diet adjustment. However, there are instances when such rules are not quickly followed, and some dieters choose to make personal adjustments on their part. Instead of following through the guidelines of a keto diet, they decide to take an easier path, mainly because they may not have the time to make the preparations necessary to create a meal that will best aid them in their journey of helping their body go through ketosis at a much faster pace. Image Source: Pixabay   At times, people who are constantly working and are too busy to stop by a supermarket and find the best keto-friendly ingredients that may feet their dieting journey, mothers who have so much to do at home to tend for their family's needs. While this attitude towards dieting is considered acceptable when adapting the keto diet to one's daily diet process, it is expected that the target pace of weight loss cannot be easily achieved. This is the primary difference between clean and dirty keto. If you are new to this form of diet, you might ask, how does such difference affect your journey into faster and healthier weight loss? This post will dig deeper into what clean and dirty keto is and find a solution if you happen to be among the individuals mentioned above who cannot engage themselves in a dedicated Keto-diet journey completely. The Clean Keto  Clean Keto is the type of keto diet that follows through the keto eating rules that are both strict and specific. The rule is relatively easy to remember. The Keto diet is focused on food quality. It is a high-fat, low-carb diet scheme. This process requires that you make sure that you only take no more than 50 grams of carbs each day. This process will help your body is going through ketosis. Ketosis is how your body uses fat instead of carbs to produce the energy you need throughout the day. This is why the keto diet is deemed faster and more effective than other forms of weight-loss diets. Instead of keeping you from eating foods with good fat sources, it encourages you to find the right source of good fat and put it into your daily diet schedule. However, this is much easier said than done. Those who want to remain in the clean keto diet often utilize electrolyte supplement beverages which makes the process easier to engage with even when they are always on the go. Because your body will make such a huge adjustment, it may feel that your body is losing a lot more energy than gaining any, especially during the first days of this dieting practice. This is a normal reaction of the body to the adjustment. Those who have the time to spare are given the critical advice to take a break and let the body go through the process naturally. However, this may not be an open option for everyone, as noted earlier. The Dirty Keto   If there are diet adjustments that you cannot go through because of your current circumstances, you may be interested in going through dirty keto. But, again, this option makes it harder for the body to engage in ketosis more effectively. This will lessen the body's capacity to immediately respond to ketosis and manipulate how the body uses carbohydrates for better and faster energy production. Dirty keto involves taking in much less-nutritious food resources. It is also often known as lazy keto. This can be resolved by taking keto multivitamin supplements to support your body's nutrition needs. Dirty keto meals are known to be high in sodium. This may include some fast-food resources such as cheeseburgers. Although this is considered acceptable, going through dirty keto is not as beneficial as that of the clean keto.  What Can You Do to Avoid the Dirty Keto?  Even if you are very busy and seem to have no time to prepare to go through a completely clean keto diet, you may still take the option to create a more determined decision. Keto hydration is key to becoming more dedicated to your clean keto diet. With the right keto electrolyte supplement, your body will be able to produce the energy it needs while giving you the option to access all the necessary nutrients your body needs throughout the diet. Different keto beverages will give you the proper access to multivitamins that will assist your body in successfully lessening the impact of the keto flu, which you may experience during the first days of engaging in the keto diet. Keto-friendly coffee beverages and flavorful Keto electrolyte powder sticks will undoubtedly put you in a better state of stability when going through a clean keto diet amidst the many situations you may have to go on in your daily schedule.

Starting with your Keto Diet journey today? Congratulations on your decision to embrace a healthier and more progressive lifestyle that will primarily affect the way you function every day. Engaging in Keto Diet gives you a better take on how you speed up losing weight. These days, keto dieting is a healthy-eating trend that individuals who want to lose weight consider. Image Source: Pixabay If you are new to this diet, you ought to know some of the basic mistakes that keto dieters go through as they begin adjusting to this diet. Learning more about these mistakes will help you to reach your goal as you engage in the keto diet as part of your general lifestyle and food culture: FIRST COMMON KETO MISTAKE: Going through Changes Too Quickly  The Keto diet is not the same as other forms of diets. It accesses the body's natural process to adjust to the food intake that you choose to utilize fat to produce energy instead of using carbohydrates. This means that the process does not happen automatically. You would need to understand how your body responds to the diet early on to get the best out of this type of diet. If you get on the changes too quickly, it will likely create more problems in the long run. Many of those who went through this adjustment stage felt like almost giving up as they went through the challenge during the first two weeks of engaging with the keto diet. Understanding how your body works, from digestion to the point of energy production, will help you deal with this issue more effectively. SECOND COMMON KETO MISTAKE: Not Drinking Enough Water  No, it is not true that water creates a bloated tummy. This myth has significantly impacted first-time keto dieters who felt that drinking too much water would affect how the diet affects their body functions.   The truth is, the less water you drink, the more problematic any type of diet becomes. Hydration is essential in Keto Diet. The more you drink, the better. Others even try to achieve such a proper rate of hydration through taking Keto supplements that intend to replenish nutrients and electrolytes that the body needs to go through a healthier keto process. THIRD COMMON KETO MISTAKE: Not Preparing for the Keto Flu One of the primary reasons first-time Keto dieters decide to stop the process is experiencing keto flu. This body reaction creates flu-like symptoms. This happens because the body is adjusting to the process of ketosis. In this process, the body begins to access fat to produce energy instead of using carbohydrates as it usually does, especially when a rich resource of carbohydrates is available. Once you go through the Keto diet, you will engage in a daily food intake that is high in fat but low in carbohydrates. Like many cases of change in one's daily food intake, the body needs time to make such adjustments. Usually, this will make you feel exhausted during the first three days of being on the Keto diet. When this happens, you need to consider resting for a while. Then, allow your body to make the necessary adjustment to support you in your goal. When experiencing keto flu, make sure you are ready to handle the change by aiding your body with the right keto hydration supplement. FOURTH COMMON KETO MISTAKE: Deciding on Keto Diet with Impulsivity  While it is exciting that you find keto dieting to be an appealing type of diet for you to consider, there is something about checking in with your physician that makes this decision even more efficient in getting you closer to your health goal. While everyone wants to engage in a fast-paced lose-weight program like Keto Diet, it may not fit everyone's current health condition. So, if you want to make the best out of this decision, it is best to get professional suggestions from a healthcare professional or from your physician who knows and understands your health condition.

The holidays are all about reunions, get-togethers, and family. All these events usually have one thing in common: the excessive availability of food. If you are on a keto diet, you might find it hard to stay within a strict diet, especially when visiting friends and family who have no dietary restrictions. It can be a struggle to avoid eating the tempting food offered at party after party, which may prompt some to go on a keto break. Although this is a rather common practice for some keto dieters, a pause on the diet must be handled efficiently. Although you open yourself to higher-carb food choices, you still need to keep your levels in check. This way, you can easily get back into the diet, without pressuring your body too much. So how do you cut back on any carb excess you may have indulged in during the holidays? Image Source: Pixabay.com 1. You Don’t Have to Be a Perfectionist You may have developed an attitude of perfection to maintain a proper keto diet. While this may be beneficial at one point or another to keep you on track, it can also create unnecessary guilt and frustration that may drive you to give up on your keto diet at the slightest sign of a misstep. Understanding that little setbacks are bound to happen every now and then helps to give you a better outlook on your situation. This is a healthier perspective on how to continue the keto diet, even after a short break during the holidays. 2. Reset Your Game Plan Sure, there was a break from strict keto foods. The best way to get back on track is to reset your game plan. If you have a plan before you take a pause, all it takes is a little adjusting to restart. Be kind to yourself. A break does not completely derail a past plan; it just means that you need to work a little harder to get back to normal. You can simply recreate a new schedule with meals and exercises, giving yourself some time to readjust to the pattern again. You may want to consider using keto supplements to help ease the post-holiday transition back to a standard schedule. Electrolyte powder with magnesium, calcium, and sodium is ideal for a convenient, on-the-go supplement. 3. Be Reasonable with Your New Plan Always make sure that you remain realistic in your new goals. It helps to start out with a little goal. Then, gradually go from that small step towards bigger and more serious adjustments over enough time to let your body adapt. To avoid any keto complications, such as going through keto flu all over again, you need to take it slow and set reasonable goals. 4. Don’t Drop Carbs Impulsively Dropping your carb intake drastically may seem like a good idea. However, this can result in more problems along the way. Instead, try lowering your carb intake by at least 25 grams a day until you regain your ideal daily goal. Making changes to your diet in a gradual manner will help you avoid certain cravings that can make it harder as you get back to your original diet schedule. 5. Keep Yourself Hydrated Remaining hydrated is critical in making sure that you reach your original keto schedule without going through the keto flu. With the right type of hydration, you keep your body in prime condition as you get back to your health goals at an acceptable rate, which is the main goal of the keto diet in the first place. To keep your hydration high, you should take supplements: Blackberry antioxidant blend Electrolyte variety powder stick pack Always Remember: Setbacks happen as a person observes a restrictive diet such as keto, but this doesn’t mean that you should stop or give up on your original plan. With careful consideration of the adjustments, you are making and watching your body’s responses, you can easily get back on track. Through a gradual process, you should be back on track and more capable of reaching your original weight goals.

Most people who have adopted different diets to keep healthy often feel that the holidays are simply the hardest time of the year to stick to a diet. However, keto dieters have good news: you don’t have to feel guilty, and you don’t have to feel left out during these holidays! We share some of the most effective tips here to help you stay Keto during the holidays. But before we go ahead and give you the six basic hacks to having a guilt-free diet this holiday, let us start with the basics first. Remember that the keto diet encourages a high-fat, low-carb eating pattern. This is a primary reason why being Keto during the holidays can be much easier compared to other forms of more restrictive diets. What specifics does the keto diet require regarding the fat to carbohydrates ratio? The keto diet encourages dieters to stay within the allowable 10% calorie rate for every 30 grams of carb intake allowed daily. If you go beyond this rate, you might lose the height of ketosis that your body is trying to achieve consistently. If you become impulsive during the holidays, you might lose the results you have already achieved.Let’s visualize how this goal could be achieved: a half cup of mashed potatoes contains 11 grams of carbs. This means that if you choose to have mashed potatoes during the holidays, then you would have to set aside trying all other holiday favorites to keep yourself within a keto-friendly state. So, in short, the key is to try to have a small amount of the foods that aren’t as keto-friendly and give in to your cravings without breaking the effective diet schedule you have already worked so hard to follow up until the holidays. Also, remember that holidays are not just about great food; they often bring the opportunity to mingle with friends and family. Believe it or not, focusing on which foods you can eat during the holidays and thinking obsessively about it will only keep you from enjoying the company and keep your mind spinning about food; the very purpose of the holidays is to bring friends and families together at the end of the year. Take time to engage and tell stories. Let this holiday be about laughter and catching up with one another. So, now that we know the basics let us see what keto diet tips you can use to keep your eating habits within the right allowance of carbs during the holidays. Tip #1: Be alert and avoid hidden carbs As mentioned earlier, eating food with high levels of carbohydrates will alter your efforts to stay within a keto-friendly zone during the holidays. But what is hidden carbs? Turkey is keto-friendly, but when it is doused with gravy made from flour, the carb content shoots up and will throw you off track. Vegetables prepared with non-keto ingredients are not advised either. Other food choices added into holiday favorites that you will need to avoid are starchy vegetables, including sweet potatoes, legumes and grains, dairy, and sweetened beverages usually served, including cocktails. You need to know what goes into a particular food choice placed on the table before you dig in and eat. Tip #2: Bring your own delicious keto-friendly holiday feast If you are attending a party instead of staying at your own home to prepare a keto holiday feast, it is better to bring at least some of your food. This will give you an option to stay within the allotted carb-content intake while also giving your host a gift. Some keto-friendly holiday food you might want to share with others would be a simple salad, baked Brussels sprouts or broccoli, or create your keto-friendly dessert that everyone else could enjoy. Tip #3: Keep your holiday meals simple As for meat, stick to turkey, salmon, and beef. Pick green vegetables and add them to your cooking. Try to avoid dressings and sauces made with high sugar content, flour, and other ingredients that are generally high in carbs and sugars. Tip #4: Do not be overly concerned about what other people say If you happen to be the cook preparing the food for the holidays, you might hear some murmurs if you only cook Keto. Nevertheless, it is best to stay within limits to protect yourself and not waste your efforts. Remember, it is your health at play and the improvement of your bodily functions that we are talking about. Being too concerned with what others have to say will only bring you to the point of dismay. Remember that keto foods can be as delicious as other “normal” meals and holiday desserts. With the right spices and flavorings, there is no reason that your guests can’t or won’t enjoy your keto-friendly meal. Tip #5: Choose the carbs you eat, pick your favorites One of the reasons people gain too much weight during the holidays is that they want a taste of everything, and sometimes portions aren’t measured closely, pushing them to get more and eat more. However, eating tasty meals does not necessarily mean putting every single item on your plate, but rather taking what you love the most. For a keto dieter, this is especially important, so you don’t make your body work too hard trying to break down too many carbohydrates. Instead, focus on being mindful of what you put into your mouth to take care of your whole body. One reminder you need to remember, avoid alcoholic beverages and especially sweetened drinks. It is best to drink tea to cleanse your palate and keep you from bloating during holiday feasts. Tip #6: As mentioned earlier, holidays are not simply about the food If you are hosting a holiday meal, be sure to be prepared with other activities that don’t depend on food alone; games, gift exchange, or other activities can provide entertainment and keep food from the single focus. This will get everyone’s head off from the food and towards each other, and not only benefit you but keep everyone from stuffing themselves and feeling ill. Key Takeaways  We hope that with these suggestions, you can stay keto-focused during the holidays while having fun with your family and friends. Remember, it is best to enjoy the holidays without feeling guilty because you threw away your efforts to develop consistent ketosis in your body just because you want a taste of everything offered at the table. Your discipline on what food choices to eat during the holidays will give you a better chance at maintaining your keto diet during this festive season.

Keto diet is more focused on adjusting one’s view of food and how he understands the value of each food group he chooses to eat. Linked with the goal of lowering the body’s carbohydrate content and increasing good fat in the system, the Keto diet intends to help an individual see the importance of good fat and its role in empowering ketosis- a natural metabolic process that shifts the production of energy from using carbohydrates to using fat. This way, reserved fat would be used more efficiently for the sake of improving the body’s capacity to regulate the good stuff and waste out the bad substances that may be harmful to the body. Often, the goal of those who engage in the keto diet is to reduce their weight fast. The fast-paced pattern of losing weight that keto-diet offers depend so much on the determination that an individual has in following the regimen that the diet requires which includes engaging in workouts that will result in better and more improved result. If you are someone who wants to engage in a satisfying diet that will give you the fair option of losing weight and boosting your body’s capacity to produce energy through aiding the process of natural metabolic ketosis, then you should know that working out helps in pushing your body to its best capacity to reduce fat. Workouts intensify the capacity of the body to respond properly to ketosis. Why Engage in Workouts While On Keto Diet?  When engaging in workouts while you are on the Keto diet, you need to understand that there are stages as to when your body can start responding properly to extensive forms of exercise. Since your body is adjusting to the process of ketosis in the earlier stages of your diet, you ought to understand the need to listen to your body. This basically means that before choosing a workout, you need to take a closer observation on how your body responds to basic exercises first and then work your way up from there. This way, your body does not get extensively exhausted and you still have energy for the rest of the day. Remember, that during the first week of engaging in the keto diet, your body is still in a state of adjustment, and immediately engaging in extensive exercise may only create more harm than help in the process of losing weight. On the other hand, the right manner of adjusting to the process is critical to getting your body into that state of being ready to go through the process of engaging in more extensive ways of retraining your body. Take note that the right workout will do a lot more to aid your body in adjusting to ketosis while engaging in activities that enhance the process of losing weight. Best Keto Workouts to Consider Even with Your Busy Schedule  When engaging in any type of workout, there is one thing to remember to consider and that is to remain invested in how much you ‘enjoy what you do’. In picking the right workout, your interest in the activity will determine the endurance that you would have in completing every phase of exercise you engage with. Here are some of the most basic, yet most effective workouts you can engage with alongside your keto diet. These workouts are easily adjustable depending on the current capacity of your body to engage in the activity. There will be times when your body would be in good shape to take long hours of strenuous workouts and there will be instances when you will feel a little bit more fatigued. This is why it is very important the before jumping into your workout suit, you need to observe your body’s condition first. The good thing is, once you are able to establish the workout routine that you choose to engage with on a daily basis, the better your body’s response would be. With enough determination and self-discipline, your routine will certainly give you that boost you need to hasten the results of a good keto diet as your body is retrained to lose weight easily through ketosis. Jogging The good thing about jogging is that you can do it indoors or outdoors depending on your space and time availability. However, if you have an accessible outdoor location for your run, it would be best to engage with nature as you exercise. Studies prove that running in nature does not only boost your physical health but also assists in improving your mental health and your general response to stress. Biking Either at home, in the gym, or outside, biking is certainly a great keto exercise that works out the whole body and gets your heart pumping well, and produces sweat which is also a great way to lose excess fat. Rowing There are gyms that offer rowing exercises, but this keto workout is best done outside. While enjoying the great outdoors, feel your arm and leg burn that fat away. Yoga Although most people only view Yoga as a relaxation exercise, this workout has been observed to improve one’s focus as well as self-discipline. Hence, with a Yoga workout and keto diet together, you will not only lose your weight fast, but you would also experience a much better sense of the adjustment in a more positive way that will affect your entire outlook towards health, food, and fitness. Remember: In all these exercises, remember to start slow and then pick up the pace gradually. This will help avoid any muscle strains and exhaustion in the long run. Also, like in any other type of exercise, do not just stop when the time for your workout is over. If there is a warm-up phase, then there is also the cool-down time which means gradually slowing down which allows the body to settle from being in an active state. Finally, keep yourself hydrated. Every time you start and end an exercise, you need to hydrate either with water or with keto beverages that are sure to help your body replenish electrolytes and provide you the energy you need to push through with your workout. Start Now and Reap Great Results Fast  So, when do you start your keto workout? The first three days of being on a keto diet may not be that good of a choice. However, if you feel that your body has already settled within the fourth day, you may try gradually practicing a light workout at home. Remember to listen to your body and do not overwork it as this may create more problems. Once your body has already picked up the pace, you can already choose a workout that would best fit your schedule on a regular basis. Take note that the more regular you engage in your chosen workout, the better. In all these, remain hydrated all the time and supply your body with all the vitamins and minerals it needs to function well within the keto diet properly so as to make sure that you reach your goals successfully within your desired time.

Salads are the best nutrition-packed meals that Keto dieters are fond of. Whether you are new or already on your second or third week on your keto diet journey, it is sure that you will find salad as the easiest meal option that is not only tasty but also guilt free. Unlike what others believe, salads could be taken anywhere. With the right packaging and the right timing of preparation, you can have your keto salad recipes ready to take with you anytime you want to go out. Before we go and present some of our favorite keto-salad recipes, we want to offer you some tips that will help you create and bring your salads anywhere you go without losing too much time in preparation. True, salads are best eaten fresh. However, when you are always on-the-go, you might find it hard to always prepare a tasty and healthy salad before you eat it. Here are some of the tips that can help you reduce the time that you put into preparing your salad without necessary losing the flavor of your ingredients even if you are to grab the meal the next day. Prepare Your Ingredients at Night From peeling to cutting to slicing some of the ingredients you might want to use in your salad, these preparation procedures require time. It is best to do them at night before you sleep. Take note though that when you do this, you always have to factor in your salad-preparation time in your schedule at night to avoid any rush and pressured attitude towards the preparation of these ingredients. The best option of ingredients would be those that does not sag easily after being kept in a sealed container. Keep in mind the food that you are to eat and not to eat when choosing the right ingredients for your salad on-the-go. To make sure you keep the freshness of each ingredient, you need to have ready-to-use sealable plastic or glass containers that can be stored and accessed easily the next morning. Pre-Cook Your Proteins If you want some proteins added to your salad, it is best to pre-cook the in the evening as well. This will reduce your preparation time dramatically and will offer you a salad meal with complete source of nutrients and proteins the next day. Create Your Own ready-to-use Salad Dressings Over the Weekend Salad dressings could be bought from the store. When you choose to buy either from the shop or online, make sure you check the nutrition label of each dressing to make sure they are Keto-friendly.  But if you want to make a salad dressing that would specifically appeal to your taste. With the right storage for your salad-dressing, the one you prepare in the weekend could actually last you for the whole week. Give Yourself at least Five Minutes to Put Everything Together before you go Every morning, before you go, you ought to give yourself at least two to five minutes to put everything together in a grab-and-go container and set up your salad meal for the day. If your salad has all the complete components of a complete and healthy keto-meal you can go ahead and prepare for either snack or lunch or both. In all these preparations, remember that the key to a successful and satisfying Keto diet is your willingness to go through the process while enjoying every part of it. When you know why you are doing what you are doing for the sake of aiding your body’s natural process of ketosis, you will have a better mindset in place making it easier for you to go through salad preparations for the next day and enjoying every part of it. Here are some of the best salad recipes to consider the next time you go out: TACO SALAD Ingredients: 225 grams ground beef 100 grams romaine lettuce 1 medium-sliced avocado 60 grams cherry tomatoes 28 grams grated cheddar cheese 60 grams sour cream 7 grams diced red onion 15 ml extra virgin olive oil 1 tsp ground cumin 1 tsp ground paprika Salt and pepper to taste Cooking and Setting Up: Heat the olive oil over medium heat. Cook the ground beef until it is brown Add cumin, peer, salt, and paprika to taste and let the beef cool. In a separate mixing bowl, put I the lettuce, tomato avocado, and onion and toss. Upon preparation the next morning add in sour cream for the dressing and drizzle with a fair amount of cheese.   BACON, EGG AND SPINACH SALAD Ingredients: 4 hardboiled eggs 34 ounces of cooked bacon 4 cups of baby spinach ½ teaspoon of Dijon Mustard 3 tbsp extra virgin olive oil 1 ½ tbsp. red wine vinegar Salt and pepper to taste Preparation: Boil the eggs while cooking the bacon on another pan. Use olive oil to fry the bacon until crispy. Whisk the mustard, vinegar and oil together to create a dressing Place the bacon, eggs and spinach together in in a salad bowl. Upon preparation the next morning, place the dressing into the salad mixture before you go. VEGAN KALE SALAD Ingredients: 4 cups chopped Kale 1 medium sliced avocado 2 tbsp. extra virgin olive oil 1 ounce pine nuts ½ tbsp. of lemon juice Salt and Pepper to taste Preparation: Add the kale and olive oil in a mixing bowl and gently message the oil into the kale for at least 2 minutes. In preparation to go the next morning, just add in pine nuts, lemon juice, and avocado and season with salt and pepper to taste. Toss the mixture gently. To enjoy your salad on the go, you might also opt to bring a keto-friendly electrolyte powder drink that will match up with your healthy and tasty salad.

There are several diet plans available for anyone to consider today. Often, the primary desire is to lose weight. However, for diet plans like the keto diet, there are other benefits that will surely be effective and interesting for many dieters to consider. ONE: Reduces Weight Fast and Healthy Given the fact that keto diet makes use of the natural process of ketosis, the body adjusts to the new diet and responds accordingly. Ketosis is the state of metabolism that adjusts in terms of using fat instead of carbohydrates for energy. This basically means that to undergo keto diet successfully, you need to lower your carbohydrate intake. This will make it easier for the body to adjust and find other sources to produce energy. And since fat is available, it is what’s going to be used for the processing of energy. Through this, fat lodged into areas where they are not supposed to build up gets naturally flushed out. During the first weeks of adapting through the keto diet, you might feel easily exhausted and may even feel symptoms of flu. Nonetheless, there is no reason to panic over this. What will help in abating this situation is give yourself some time to rest during the first two days of keto dieting. Allow your body to reset and reassess its source for energy production. Even when you feel like you are going to get sick, don’t stop. Once your body has already adjusted to the situation, it will be able to cope with the changes gradually and give you the best result for your efforts of reducing carb intake while increasing good fat and protein in your diet. Those who have tried this approach found that keto dieting does give them that better option of losing weight because while it may be hard at first, getting used to eating the right food gives them the chance to lose weight fast and healthy. TWO: Reduces Risks of Cancer and Reduces Seizure Attacks There is a reason why even physicians engaged in the process of understanding the pros and cons of suggesting keto diet to their patients. Individuals with seizure disorder often respond to an adjustment in their nutrient intake. Depleting the body’s sugar reserves results to the alteration of energy resourcing in the body. As an effect of this, electric impulses are also adjusted therefore improving the brain’s function which ultimately reduces the rate of seizures that epileptic individuals experience in a month. While it is not a guarantee that seizures will be eliminated, the reduction of its rate of occurrence in a month will affect the functionality of the individual positively especially in the hope of giving the suffering individuals a better option of managing their condition. The same thing is true when it comes to avoiding the development of cancer. In certain cases, a guided keto diet schedule has been for patients to adapt in order to resolve issues of chemotherapy adjustments. Hence, in support of the chemotherapy medications, adapting to a guided keto diet will assist in providing individuals a better option of helping the body cope with the adjustments that they body is going through during the entire medication. With the keto diet adjustments, the body responds to different medications and medical procedures differently. To help medications work and the situations to be better managed adapting to keto diet improves the manner by which the body responds to the substance adjustments that chemotherapy and other medications subjects the body to. Take note though that when it comes to handling medical issues, adapting to keto diet would be more productive and more effective if it is guided. So to speak, you need to check with your physician first if you have a medical condition and would want to consider THREE: Improves and protects Brain Function The ketones generated during ketosis have neuroprotective benefits. They naturally strengthen the nerve cells therefore improving the manner by which nerve cell damages are avoided.           In the long run, adapting to ketogenic diet has been observed to affect the manner by which cases of Alzheimer’s disease are abated. Although more research is still needed to prove this effect of keto diet, those who have been adapting to the diet for quite some time offer proof that their memory and thinking function has improved positively and created a huge difference on how they use their minds each day. FOUR: Improves Moods and Mental Health Stability Once the way the mind function improves, it is automatic that your mood improves. Being able to think clearly gives you more opportunities of operating well at work, at home, and even as you engage with recreation with friends and family. Often individuals who function well have better moods. With a clear mind and properly functioning body, you will certainly be able to engage in everything with better control of yourself. Who does not want to be in a good mood, right? The food choices offered through keto diet are high in good fat and good protein which basically generate better metabolic response. This way, sugar reserves, which often cause the body to feel at a constant rest than imposing alertness to the mind and body, are lessened. This condition then improves mental health stability that generally improves one’s moods throughout the day. FIVE: Improves Energy Production and Body Functionality With proper energy production, not only is your body empowered, you also become more functional and focused. Within just a few weeks of being in a keto diet, you would certainly feel the difference. Who does not want to feel energized? One of the reasons behind this energized state is that your body is able to rest from having the need to process excess carbohydrates and complicated sugars from your diet. While your body accesses energy resource from fat reserves, your digestion would process easier from before and this will lift up a great deal of pressure from your entire system and allow you to breathe even better. Remember how it feels when you’ve just eaten a full meal at lunch break and you have to immediately go back to work at 1pm? Don’t you feel exhausted and sleepy headed? That is because your body is working overtime to cope up with the digestion of what you just ate. On the other hand, if you are in a keto diet, you are likely going to take small frequent meals with food choices that are not hard to breakdown compared to high-carb food options available when you are not watching your regular daily food intake. What You Must Remember Being in Keto diet requires both dedication and discipline. If at first it may feel that you are going to get sick because of the diet, give your body some time to adjust. Do not give up immediately as this may cause more issue in your weight loss program than it helps. Instead, giving your body some time to adjust would help better especially in aiding your body to recognize the shift in the process by which it would use excess and reserve fat for energy with the additional impact of high-protein levels in the body. Giving your body some time to make that shift will reduce the exhaustion and avoid the massive effects of keto flu.  Remember, when you feel the symptoms of keto flu, do not decide to immediately stop the diet- instead give yourself some time and continue adapting to the new diet. There are several keto support supplements offered online that can help alleviate the effects of keto flu especially if you need to go to work and cannot stay home to take a few days rest as your body kicks into ketosis. With proper hydration, your body will surely get back to its regular and even better functionality in a few days; you will surely feel better than you have before. There are instances when individuals who have just read about keto diet online and have decided to adapt to its general recommended nutrition intake ended up worsening in their condition. If you have underlying health issues, it is always best to consult with our physician if adapting through keto diet would be a good choice for you. Lastly, when choosing to adapt a keto diet that best fits your condition, do not forget to ask how long could you be under this diet process. The truth is, keto diet is not advised to be embraced on a long-term basis. Because of the limited food choices, your body may suffer from extreme nutritional deficiencies if you consider it for a long time. It would be best to ask an expert, a nutritionist or your physician, to help you make the decision on how long you ought to stay in keto diet.   

Your food intake has a lot to do with your current health condition. At times, there are certain health issues that could be resolved simply by gradually adjusting one’s nutritional intake. Therefore, physicians and nutritionists are suggested to work together especially in cases involving nutrition-related cases. Researchers and nutritionists continue to develop better ways of addressing certain nutrition-related problems more efficiently. The birth of Ketogenic Diet is practically based on this goal. Besides developing a diet designed to help individuals lose weight more effectively, it is also highlighting the need of individuals to become more serious about their goal of developing healthier eating habits that will take effect on their overall wellbeing. In this post, some of the specific nutrients in the Keto diet shall be discussed along with how they impact not just how the body responds to the diet, but also the way that they benefit every individual who goes through the strict rules on food intake that keto diet imposes. FIRST: While Other Diets Require No-Carbs, Keto Diet Requires Low-Carb No-carb diets will make you feel like you have not eaten at all. It creates the worst effect and response among people who decide to start dieting for the first time. No-carb diet creates extensive longing for food. The hunger it creates often drives dieters to just quite early in the process. This is what makes Keto-diet different. Instead of simply driving a person to his breaking point because of not taking in enough carbs. The low-carb diet suggested through keto makes it easier for the body to adjust which naturally results to reduced appetite. Keto Diet highlights more on the cutting of carbs ad increasing protein and fat intake. With this adjustment, the body naturally reduces its desire for food. TWO: Low-Carb versus Low-Fat diet Low-carb diet pushes the body to get rid of the excess water. This lowers insulin levels. Therefore, this approach pushes for better and faster weight loss that usually presents results from the first to the second week of going through the intended diet schedule. Instead of restricting fat intake, lower carb intake gives the body a better chance at losing two to three times faster without necessarily causing breakdowns that happens during low-fat diet. THREE: Keto Diet Highlights Your Body’s Proper use of Fat Subcutaneous fat is the type of fat that is stored under the skin. Visceral fat is the type that lodges into vessels when it is not flushed out properly from the body. This is dangerous as it is often the cause of strokes and other cardiac emergencies. Low-fat diets only get rid of the subcutaneous fat. Hence, when weight is seemingly lost, it’s only on the foreground. This means that such weight easily comes back once you develop a craving again. On the other hand, the strict rules of Keto Diet make it possible for a person to develop a better eating culture that makes him aware of the nutrition that he takes in and the group of food that he controls to eat. Given that Keto diet targets visceral body fat, it is not only a faster way of losing weight, it also offers a safer and healthier option of adjusting body mass. Therefore, physicians who provide assistance and care for individuals suffering from heart disease and type 2 disease often suggest to their patients to go through a guided nutritional adjustment often involving the basic factors that make up the Keto diet. A Greater Proportion of Fat Loss Comes from Your Abdominal Cavity Not all fat in your body is the same. Where fat is stored determines how it affects your health and risk of disease. The two main types are subcutaneous fat, which is under your skin, and visceral fat, which accumulates in your abdominal cavity and is typical for most overweight men. Visceral fat tends to lodge around your organs. Excess visceral fat is associated with inflammation and insulin resistance — and may drive the metabolic dysfunction so common in the West today (8Trusted Source). Low-carb diets are very effective at reducing this harmful abdominal fat. In fact, a greater proportion of the fat people lose on low-carb diets seems to come from the abdominal cavity (9Trusted Source). Over time, this should lead to a drastically reduced risk of heart disease and type 2 diabetes. Increase Good HDL Cholesterol HDL is High-density lipoprotein. It is also known as the good cholesterol. It basically lowers the risk of heart disease. Often, low-carb diets include massive amount of good fat sources. Therefore, HDL level in your body increases dramatically. Keto diet is designed to provide individuals better nutritional source that is controlled in bringing the body into a metabolic state called ketosis whereas fat because the primary source of energy instead of carbs. Lower insulin and blood sugar levels This is the primary reason why diabetes patient is recommended to adapt to ketogenic diet to aid in the process of lowering insulin and blood sugar levels in a rather natural manner. Adapting to ketogenic diet has certainly affected how patients with diabetes reduce their insulin intakes generally up to 50% in a span of the first one to two weeks of adapting to the diet plan. Physicians with the desire to give their patients a better sense of control on their condition often provide the suffering individuals with an option of lowering their insulin naturally which is affected by the occurrence of ketosis. If you have diabetes and you are thinking of engaging in keto diet, you ought to ask your physician first before you go through it. You might need a guided instruction on how to properly adapt to this form of diet. Every individual who has diabetes has a unique situation and is required to follow through a personal pattern of nutritional intake. The help of a nutritionist may be needed to outline the types of food that you may be allowed to take in during this time. Those who have engaged successfully through this process of dietary adjustment have reported positive results especially in terms of restructuring how the patients take their medication. In many cases, keto diet has driven the insulin and blood sugar levels down to the point of reducing the medical intake of the patient from between 50 to 70 percent. Lower blood Pressure from Low-Carb Diet High-blood pressure is affecting at least 75% of the population in the United States. The truth is, the age-range of those affected by this condition lowers each year. Today, as young as 15 years of age could already experience high blood pressure. Due to the many stresses that are brought on about by life itself along with the lifestyle that individuals are currently exposed to. This includes the food that they take in which usually involves the trendiest food menus including fast food. Often, this condition elevates blood pressure which often results to further complications. Abating the situations that lead to high blood pressure is critical to saving lives of many individuals, both young and old. Ketosis naturally helps in the process of managing blood cholesterol, therefore lowering blood pressure. As this happens, the body is also protected from developing any more complications related to high blood pressure. Avoiding Metabolic Syndrome From abdominal obesity to elevated blood pressure, there are different factors that could identify the occurrence of metabolic syndrome. This condition increases your risk of developing diabetes and heart disease. Ketosis, the manner by which food intake empowers metabolic response in the body can actually eliminate several factors of symptoms that results to metabolic syndrome. Key Takeaways The body’s metabolism is a process by which all useful nutrition are used up to the best benefit of the individuals. However, given the developing attitude of individuals to modern food menu available in the market, metabolism in the body is often disturbed by the excessive rate of fast-food intake that people are certainly taking in. Low-carb, high-fat, high protein diet does create a better response to the issues that the body has to deal with to reach the goal of losing weight and keeping one’s health intact at the same time. This is how keto diet changes one individual at a time and creates healthier options of life through using the natural systems of the body in utilizing nutrition to fuel better function of the body.

When you are in any type of diet, there is one thing you need to know about the specific food choices you need to consider to make sure you are following through your goal.  To start with, Keto diet is recommended not only for those who want to lose weight. It is also recommended for those who are adjusting their nutritious intake due to some health conditions which includes Type 2 diabetes and epilepsy. Researchers have found that after some studies and observations of the how ketosis affects the manner by which the body produces energy through low carbohydrate high protein nutrition intake. This approach in nutrition adjustment certainly strengthened the body faster while readjusting the way by which the body goes through its digestive process and make use of all the nutrition, protein and fat available through ketosis.  So when it comes to concentrating on Keto diet as your primary daily nutritional schedule, you need to remember one simple reminder: sugary fruits are off the menu and non-starchy vegetables are certainly the best choice.  In this post, specific food choices that are highly recommended are listed in as part of the Keto Foodbank. At the same time, a list of food choices that are not advisable to be taken in shall be noted to provide you with the guide you need in accomplishing your daily diet goals.  The primary goal in choosing the right food group is to thing about the role that they take in maintaining ketosis in your body. This is why sugars and carbohydrates are to be completely avoided for the sake of promoting ketosis. It is for this reason that most of those who are new to this diet give up early because they are deprived from food elements that often respond to their satisfaction which often include the addictive factor that can be found in sugar from fruits and pastries and other high-carbohydrate food choices.  Highly Recommended Food Choices:  Meat: Protein-centered diet calls for more meat that includes chicken, lamb, bacon, turkey, ham and sausage.  Seafood: Among the best choices of seafood are the fatty ones. This includes tuna, cod, catfish, scallops, oysters, lobsters, and crabs.  Non-Starchy Vegetables: cabbage, cauliflower, green beans, peppers, eggplants, lettuce, and zucchini  Nuts: peanuts, almonds, hazelnuts, walnuts and butters  High-fat dairy: heavy cream and hard cheese  Healthy oils: butter, coconut oil, avocado oil, olive oil, and mayonnaise  Sure it may seem that the choices of food recommended for intake are very few. But then again, with a good choice of keto recipes, you would be able to enjoy the mix and match of these food choices as you go through an effective weight-loss program that will not only improve your physical state but will also improve the way your mind and moods work.  True, among those who have gone through Keto diet, felt that they had so much to adjust to in the beginning. Others even go through keto flu. This condition’s symptoms include fatigue and exhaustion and at times even includes slight fever. There’s nothing to worry about though. This is just a normal reaction of the body to the adjustment of the body’s digestion and the process of accessing fat instead of using carbohydrates for energy production. As the body adjusts, keep on sticking to your goal and be determined enough to make sure of proper nutritional intake. Usually, the adjustment lasts for at least one to two weeks. Be patient with your body. If you are going out to work, you might need to take keto supplements that will help you keep your energy up during your work hours.  From ready-to-drink keto powder beverages to easy-to-much biscuits on the go, you do not need to completely lose energy as your body adjusts to the system. Your determination and dedication to this diet will help you achieve the best results in just a short span of time, from a few weeks to a month- you will surely be able to observe something different in your body’s reaction to the food you intake.  Food Choices to Avoid:  Grains: wheat, oats, corn, millet, sprouted grains, and rice grains  Sugary Fruits: apples, bananas watermelon, peaches, lemon, plums, mangos, and almost all fruits because of the their complex sugar content Starchy food: bread, pasta, rice, oatmeal, pizza, flour, popcorn, granola, bagels, and cereals  Sweet treats: candies, cakes, pastries, pies, ice-cream, cookies, pudding, and custard.  Certain cooking oils:  peanut oil, canola oil, sesame oil, sunflower oil  Alcohol: sweet wine, cider, beer, sweetened alcoholic beverages  Condiments: Tomato sauce, salad dressings, hot sauce, ketchup  Low-fat dairy: skim mozzarella, low-fat cheese, skim milk, cream cheese  If you observe closely, the food groups that are included in the list of food to avoid are the most common food choices we often eat. They are healthy, however, they do not help with the body’s consistent state of metabolism.  Hence, instead of helping out with your goal of weight loss, it may take even longer time if you decide to eat these food groups while on keto diet.  One thing you should remember before even considering going through keto diet is that it can be quite extensive especially if you have not gone through other forms of diet in the past. It would be best to check your physician or your nutritionist before you engage in a daily keto diet schedule.  There are instances when physicians do not rely strongly on this particular diet especially if you have particular health issues to be considered in the process. Always take into account the advice of your physician when deciding to go through any type of diet and listen to their directive in case there are some adjustments that need to be applied on your part.  How do you stick with Your Diet Goals? As mentioned earlier, it will not be easy for just anyone to adjust to the demands of keto diet. There will be some nutritional provisions that you will be deprived of as you engage in this diet. Nonetheless, if you remember your primary goal, then it might be easier for you to stick to the strict requirements of keto diet.  If your goal is to lose weight, then it would be best to be conscientious about the food that you take in everyday and how you aid your body’s metabolic process in driving it to the state of ketosis.  If it is your goal to gain more energy, manage your mood better, and grow more stable emotional strength, then you ought to take the ketogenic diet more seriously as it will aid your overall personality adjustment that will help you become a better and more functional individual.  Sure, there are particular issues that may develop from the point of engaging in this diet. Nonetheless, the impact of this condition to the overall condition of the body is highly beneficial, a reason enough to drive you to be consistently dedicated to your diet.  Key Takeaways  As your body adjusts to the new pattern of diet you are adapting to, you will be more comfortable engaging in keto diet daily. While you may experience keto flu at first, there is no need for you to panic. Although, if you feel that you need the assistance of a professional on the matter, then feel free to check with your physician in case there are exceptions and adjustments that need to be given attention to in relation to your current health condition and nutritional needs.  If you feel that there is such a few food choices allowed under the keto diet, there is no need to feel as if you are being deprived of flavor and the diversity of the many food choices available in other forms of diets. Because keto diet is more specific and targets a very direct goal, it is just right to accept that there would be some strict rules to follow. Nonetheless, there are also some interesting recipes that will help you enjoy your food better amidst the supposed few choices available for intake.  Whatever your goal in adapting a keto diet is, it is best to know what you can and cannot eat to make sure you get the best results within a short target of time.

Focused on developing a better form of energy production in the body, ketosis is a state of metabolism that uses fat and ketones instead of sugar as a form of fuel that produces energy while also improving the body’s overall function. Ketosis is a natural process of the body’s utilization of ketones and fat instead of blood sugar as a form of energy source. Glucose is naturally stored in the liver and it is released once energy production is needed. The regular intake of high-sugar content food resources resulting to high carb sourcing make it possible for such glucose storing to happen. There are, however, some factors that get specifically affected by eating too much sugar-rich food sources. Besides developing symptoms of obesity and gaining weight, there are other complications that this culture of eating results to which includes the development of diabetes. Research and nutrition studies have been developed to identify how ketosis actually helps the body to respond accordingly to the type of nutrition taken in by every individual. It is understood through medical and nutritional observation that individuals who are mindful of their food intake are more capable of developing healthier lifestyles while also avoiding certain complications that result to further health issues due to improper daily nutritional intake. What is Nutritional Ketosis? Nutritional ketosis is the process of realigning your food intake to make sure you have enough or ample amount of supply of the different nutrients that your body need in order to sustain yourself while reducing your intake of carbohydrates. If like the regular person, you have been used to having a high-rate carb diet, going through nutritional ketosis does not happen overnight. The truth is, there are distinct problems that you may encounter along the way. The different phases of naturally allowing ketosis to happen and impact your body’s adjustment in the diet you intake practically takes at least a week or two to settle depending on how disciplined you are to go through the process. When choosing to go on a keto diet, make sure that your food choices would not drive you to lose vital nutrients along the way. Checking on the need support your body will all the nutrients it needs is critical to keeping a healthy lifestyle as you try to lose the excess weight while producing the energy that your body will need in the process. The Benefits of Ketosis Many among those who have tried adapting to keto diet found it helpful not only in losing weight but also in boosting functionality, focus, and strength. Here are some of the basic benefits that keto dieters get from their strict discipline in food intake through following a dedicated keto food schedule:                 Regulation of Appetite Instead of feeling hungry all the time, a well-adjusted keto diet motivates the natural regulation of appetite. This reduces cravings that are unnecessary and makes it easier for dieters to stick to the schedule more fully.                 Effective Weight Loss Strategy Due to the natural regulation of appetite, dieting is easy. Since the body does not call for more sustenance, enough sustenance of the daily needed nutrient to fuel the body to function at its best makes it easier for the body to require just the enough amount of food while reducing waste along the way. Ketosis makes use of protein and stored fat as source of energy. This process helps well in make use of nutrient resources for the best benefits of the body. This means that the food you eat will be completely used by the body to its best with little to no waste or unused substances.                 Reversing Symptoms of Diabetes With the right approach and application of the keto diet as part of a person’s daily source of nutrition and strength, symptoms of diabetes could be gradually reversed. Individuals who have been suffering from type 2 diabetes confirm about the amicable adjustments that made it easier for them to go through their condition while retaining strength even when they seem to have reduced their food intake.                 Improved Athletic Performance Because ketosis highlights the use of proteins and stored fat as the primary source of energy for the body, athletes found keto dieting as a form of energy booster to their body that directly affect their performance in the field. Their muscles are leaner and their energy level is higher. Focus on traiing and even during their sporting events certainly improved their general performance, leaving them more energy even after accomplishing their sports hours dedicated to trainings and competitions.                 Better Seizure Management Individuals with seizure disorder have also been introduced to the keto diet. At least 87% of those who have adjusted to this form of diet have seen definite changes in their bodies and have also reported reduced occurrences of seizure attacks. Health practitioners assisting individuals with seizure disorders confirm that the keto diet helps in regulating not just the appetite of the patient but also the way the body processes the nutrients needed by the body while increasing electrolytes production and distribution to the brain which dramatically reduces the seizure attacks along the way. Basic Things You Should Know about Adapting to Keto Diet While there are numerous benefits that the keto diet offers, reaching that adaptable and acceptable state of receiving the best results from the diet requires time and discipline. There are different phases of keto adjustments that you need to be aware of so you will continue to pull through with what you have started with. The truth is, not all who decide to adapt to a keto diet are able to stick to it. So, if you are serious in your decision to use ketosis for the best results in your body, you ought to consider and understand these phases of natural keto adjustments accordingly: Within the first 12 to 24 hours: During the first hours of adjusting to the keto diet, your body will tend to produce the ketones and the adjustment of energy production from protein and stored fat could be felt. This may not feel comfortable at first. Between 4 to 5 Days: During the first week, you might feel the symptoms of keto flu which basically feels like having an actual flu. The symptoms include experiencing fatigue and exhaustion, mind fog and dehydration. This is why drinking water consistently during this time is critical to your survival. Taking rests every now and then helps in reducing the symptoms of keto flu. 1 Week into the adjustment: After a week of embracing the keto diet strictly, you will certainly feel the effect of the diet accordingly. One of which is the loss of weight and increased production of energy. You would also be able to observe a clearer pattern of thinking that allows you to focus better. 2 Weeks into the adjustment: In two weeks, your body would have already adjusted successfully to the diet and created a new form adaptation to the nutritional intake that you go through each day. When this happens, you will feel the effect of decreased hunger whereas you can already effectively manage your appetite. 4 weeks into the adjustment: In four weeks, insulin is certainly going to decrease in your system which also affects the production of higher energy while also improving the mind’s focus better. 5 weeks and going forward: From this point, onwards, experiencing keto flu is not that much evident anymore as the body has already fully adjusted to the diet and is expected to perform at its best with reduced intake of carbs. Key Takeaways As observed from this post, the keto diet invests fully on the natural occurrence of ketosis. The human body functions at its best when it is able to reduce the waste that often develops when undisciplined foot intake is present. It is easier to put in waste to the body rather than clear it up of the many sources of disturbances of functionality. Engaging in keto diet helps the body keep the good resources of energy and keep the body operating at its best because it uses the best fuel for energy and strength. While it is true that going through ketosis is not that easy nor is it that comfortable at first, the results of this disciplined pattern of eating results to a lot of benefits other than merely losing weight. If you are planning to adapt to a keto diet, be sure to seek the proper guidance you need so you can avoid the dangers of this diet that results to other complications if not properly handled with necessary nutrient support needed to aid ketosis successfully.

Health diets have made their way in affecting the way individuals view their food, their health, and their culture of eating. The interesting manner by which these diets are creating a huge impact on the way of living of individuals today is that these programs can change the way a person looks at himself and how he identifies with the food that he eats. Because of the emergence of the fast-food culture, the way people looked at food and its value for their health has changed through time. However, recently, the effect of the fast-food culture on the growing human population has become more evident. The rise of overweight cases does a lot to prove that there is a problem with this developing diet. While others seem to develop different ideas about engaging in a particular diet, there is certainly one good common reason why these programs are considered necessary and helpful- a better diet results in better health. Among the most popular diet programs today is the Keto diet.   What is Keto Diet? Keto diet or ketogenic diet is a low carb, high-fat diet balance. In search of a better way of treating conditions such as epilepsy and other health issues that have a direct connection to the body’s metabolic state, the keto diet has been one of the best eating programs that responded well to the expectations of the medical researchers. The Keto diet improves the metabolic state known as “ketosis”. This state is determined by the efficient way by which the body burns fat and turns them into energy that the brain can readily use. This low-carb high-fat diet improves the reduction of blood sugar as well as insulin levels that help in managing diabetes better. Other benefits of this diet include weight loss and high energy production in the body. Why First Weeks with Keto Diet May Feel Uncomfortable Like in any other diet program, the first weeks would certainly require that you engage fully in the adjustment. This is especially true when it comes to adjusting to the Keto Diet. The sudden shift of your diet’s concentration may cause you to experience keto flu. Keto flu is the way the body adjusts to using fat as a source of energy instead of carbohydrates. If your body is not used to this metabolic process, you may feel symptoms of flu that might make you quit the diet program. Take note that experiencing Keto flu is quite normal within the first week of adapting to the keto diet. Some symptoms of the keto flu may include experiencing fatigue and irritability. Others even experience difficulty in sleeping as well as constipation. This is the reason why many who try to adapt to the keto diet give up early on. This is the reason why it is very important to get support from keto-friendly products that will help you survive these first weeks and push through to a healthier you? There are several keto-friendly supplements out there. However, when picking the right one, you need to know your chosen product more deeply. Knowing what the product is made of, where it has been sourced from, and what it offers is critical to making sure you get what you need and that you are not adding up to the carbohydrates in your diet since this will hurt your keto diet. Improving your Keto Diet with the Right Support from the Right Products Keeping your senses together and your motivation high is critical if you want to stay dedicated to your keto diet program. The help of these support products will certainly help you push forward with your goal. Whether it is on losing weight or simply realigning your diet to stay healthy, picking the right supplement products to aid you in your keto diet may help you keep at your pace. What supplements for the keto diet are out there for you to try? Among the problems that individuals who engage with the keto diet have to deal with is losing interest in the diet because they do not have enough time to prepare for the meals, the choices are too little and the flavor of available food choices is often uninteresting. For this reason, many of those who start engaging with the keto diet give up and give in to their cravings without even seeing the result of their efforts to adjust to the diet program. ·         Keto Drinks You need to keep hydrated as you go through your keto diet. Picking the right keto drink to go hand-in-hand with your keto diet will help you stick with the program while enjoying a healthy and tasty drink even when you are on the go. ·         Keto noodles Most keto noodles are known for being sourced from vegetables that are highly recommended for the keto diet. ·         Electrolyte Supply Electrolyte supplements often come in liquid or powdered form. Having enough electrolyte supply during the whole time you are under the keto diet is important to avoid experiencing symptoms of keto flu.   For better adjustment to the keto diet, you can also opt to search for keto recipes that are both simple and practical especially if you are usually on the go. With these recipes, you do not need to make so many adjustments to your lifestyle especially to be able to prepare a good and healthy meal that you can eat anytime and anywhere you are. Key Takeaways The Keto diet is certainly a great way for anyone to get fit and get back in shape. If you opt to take your chance in engaging with the keto diet, take it one step at a time. Take note of the fact that there would certainly be some hard walls to hit during the first weeks of your adjustment. This is, however, not the reason to give up on your new diet. To help you stick through the process, give yourself a chance to embrace the keto diet by getting enough support. Pick the right keto supplement that will help you enjoy the diet and enjoy its benefits well.

Hey there keto friends!! This post shall be simple, just a collection of DELICIOUS dairy free keto recipes.  Remember! If you are on a ketogenic diet and struggling with cramps, nausea, fatigue or insomnia, you must try our electrolytes. Really, they are great for anyone on a ketogenic diet to ensure proper electrolyte balance.    And if you are on a ketogenic diet and want to give your body a natural boost of ketones, you must try our MCT powder! This is currently our newest product and it is a winner! As promised - here are your recipes! Bulletproof Peppermint Mocha courtesy of Astray Kitchen. Omit the maple syrup and swap for your favorite sweetener to make keto friendly. This is SO delicious and comforting in the winter months!   White Chicken Chili courtesy of Real Food RD's. This recipe has been one of my favorites for about a year now, you won't even miss the carbs or dairy! Promise!   Rosemary Roasted Radishes courtesy of Eat The Gains. An easy side dish that goes with just about any meal. I think it pairs perfectly with a ribeye and some asparagus!    Bacon Wrapped Meatloaf courtesy of Real Simple Good. As a kid, I always hated meatloaf, but I bet if my mom wrapped it in bacon I would have liked it better. Try these! You will NOT be disappointed!   Sheet Pan Chicken with Chorizo courtesy of Eat Drink Paleo. My favorite meals are ones where I only dirty up one pan, #IHATEDISHES. This recipe is full of flavor because of the delicious chorizo! I mean, chicken is good but chorizo is the real star of the show.  That's it for today! If you enjoy these posts, let us know and we'll gather up more dairy free recipes for you!

Starting a ketogenic diet can be incredibly overwhelming, but it doesn't have to be. My advice to you - keep it simple. Follow these 5 steps to starting your ketogenic diet.  First - what is a ketogenic diet? A keto diet is when you restrict carbohydrates low enough that your liver begins producing ketone bodies. These ketone bodies allow your body to burn fat for fuel. This process can take days and sometimes weeks, depending on how metabolically flexible you are. Once you become a "fat burner" you'll notice a spike in energy, decrease in hunger and a ton of mental clarity.  #1 - Keep carbs low. The general rule of thumb is under 20g per day, some say under 20g net carbs a day. (Net carbs = carbs - fiber, so if there's 5 carbs, 2 fiber, then there's 3 net carbs) I would suggest using an app like my fitness pal or Lose It to track your food the first few weeks so you can learn exactly what has carbohydrates in it. Maybe your beloved salad dressing or ketchup or whatever is now off limits, you'll just have to learn exactly how to keep your carbs low. I think 30-50 total carbs is probably OK, 10-30 net carbs. Stick to real food like vegetables and nuts, not pre packaged "keto" foods. Don't freak out if you go a few grams over either, just do your best and do what feels sustainable to you!  #2 - Don't be scared of fat. Fat is what is going to keep you full. Eating low fat & low carb is a recipe to be a hungry jerk. When shopping for meats, buy fattier cuts! Enjoy the ribeyes, the bacon, the sausage, chicken thighs, etc. I also suggest choosing good quality oils/butter to put with your food. Vegetable & canola aren't the greatest option, they're very inflammatory. Try sticking to coconut oil, good quality butter, avocado oil, etc. You don't have to add a ton, but just make sure what you add to your food is great quality.  #3 - Don't force a fast. As you get into the ketogenic world, a lot of people promote fasting. There's nothing wrong with fasting, in fact, I think it's great. However, when your body is still adapting to burning fat for fuel, hunger will come banging on your door and I don't think it adds that much of a benefit. Fast when it feels natural, eat when you're hungry. #4 - Take electrolytes. Keto Vitals is a #1 seller on amazon for a reason, you guys, you don't want keto flu. Take these. TRUST ME! Click here #5 - Eat whole foods. I said this up above but I'll say it again, ignore the packaged stuff. If it says sugar free, low carb, keto friendly on a label, doesn't necessarily mean that it is. Eat foods that don't have a label. Spinach, avocado, nuts, steak, bacon, eggs...ooh, you can eat cheese. That has a label and is totally keto friendly. You may have to cook more than you used to, but I promise that you will get used to it in no time! If you have any questions, let us know! We're happy to help. 

Are you thinking about trying a ketogenic diet and not totally sure where to start? Well, we polled our instagram family and asked them to share their best tips for keto newbies. We'd like to summarize them for you here! #1 KISS - Keep it simple stupid I'd like to elaborate on this for you. Nutritional ketosis is typically achieved by reducing your carbs low enough to make that happen. A lot of people like to overcomplicate that - too much protein, not enough fat, certain ingredients getting in the way. Reach for meat and veggies, use some butter and cheese and to add that decadency and drink lots of water! It's probably not a bad idea to track macros in the beginning just so you become aware of what the nutritional value of your food is.  #2 Electrolytes - himalayan salt.  Electrolytes are seriously the most important part of your ketogenic diet. That is why Keto Vitals exists! Keto flu DOES NOT have to happen!!! Keto flu is typically the result of a lack of electrolytes. In addition - muscle cramps, fatigue, nausea, all sorts of uncomfortable symptoms are the result of a lack of electrolytes.  If you haven't tried it, pick up Keto Vitals! You will avoid all of these symptoms and transition into your keto diet so much more smoothly.  #3 Do your research! Not everyone gives good keto advice. This is the truth. Also, just because you google keto recipes, doesn't mean that everything is keto friendly. That's why I suggest using simple ingredients that you know don't contain a lot of carbohydrates.  #4 Insulin is your worst enemy. Fasting is your best friend. In case you didn't know, insulin is what your pancreas releases when your blood sugar rises. Insulin is what turns carbohydrates into energy in your cells. However, it is also a fat storage hormone. So if you are not utilizing insulin well, also known as insulin resistance, it can be very difficult to lose weight when your body is creating an insulin response.  This is where it can get a little confusing, because protein does trigger a bit more of an insulin response than fat does. This is why people get a little scared of eating too much protein. It's just something to be aware of, especially if you're insulin resistant! Fasting, especially intermittent fasting, is super popular right now. It's GREAT for increasing fat loss, promoting autophagy and even increasing your natural human growth hormone production. My personal suggestion is to ease into it. Start by eating breakfast a little later and skipping after dinner snacks, then push back breakfast more, have dinner a bit earlier, etc. This will shorten your eating window and increase your fasting window each day pretty effortlessly.  #5 Be gentle with yourself.  No elaboration needed here. Love this tip!   If you have any other great tips for Keto Newbies - please drop them below!