Keto Bandwagon, Should I join?

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What is a Ketogenic Diet?

A ketogenic diet is basically a high-fat, moderate-protein and low-carbohydrate diet.  This dietary pattern changes the fuel that energizes the body; It modifies the way energy is utilized by the body. The keto – diet plunges the body system into a state of ‘ketosis’, where-in the body burn fats for fuel instead of carbohydrates.
Ketosis is the unique feature of ketogenic diet. Being on ketogenic diet helps people lose weight fast. Once you adhere to the principles of strict low or no – carb, high healthy fat and moderate protein, your body will enter ‘ketosis mode’ and fat melting process is kick started.
The ketogenic diet is not new, it has been in existence for nearly a century, it was designed in 1924 by Dr. Russell Wilder. It was first developed as a therapy for epilepsy particularly in children.
Benefits of a Ketogenic Diet
  • It crashes glucose levels and improves insulin resistance.
  • The State of Ketosis (large amounts of ketone bodies in the blood) reduces the frequency of epileptic seizures significantly.
  • Some research works claim that ketogenic diet starves developing pre-cancerous cells of sugar and cancer cells have been shown to feed on sugar.
  • It provides a more stable source of energy to do work because it stabilizes blood sugar levels.
  • It helps one to get a firmer grip on cravings for unhealthy foods. This is because whilst intake of simple carbohydrates spike up blood sugar rapidly and drops at the same pace almost immediately increases hunger pangs and cravings for more sweet; high – fat diets are filling and delays the onset of hunger.

Ketogenic Compliant Foods
  • Low carb fruits: Avocados, Coconut, Berries
  • Low carb vegetables: Pumpkin, spinach, green, okro, tomatoes, onions, peppers, cucumber, cabbage, lettuce leaves, kale, broccoli, cauliflower etc
  • Meat: Red meat, organ meat (Liver, kidney), sausage, bologna, bacon, chicken and turkey.
  • Eggs
  • Butter (not margarine)
  • Fatty fish (Salmon, tuna and mackerel)
  • Cheese
  • Mayonnaise
  • Nuts and seeds: Almonds, Macadamia, Walnuts etc.
  • Oils: Olive oil, coconut oil and palm oil
  • Spices: You can use salt, pepper and various healthy herbs and spices.
Foods to Avoid (Non – compliant)
  • Starchy vegetables
  • Tiger Nuts
  • Dairy (milk and milk products)
  • Corn or wheat flour derived snacks (bread, cake, biscuits)
  • Sweet fruit (Oranges, Banana, Water Melon)
  • Sugary foods and Drinks (Candies, Cookies, Ice cream, Soft drinks, sweet fruit based smoothies or juices)
  • Grains and Cereals (Rice, Wheat, Pasta, Noodles, Semovita and Semolina)
  • Legumes (Beans, Breadfruit, Peas)
  • Tubers and Root vegetables (Irish potatoes, Sweet Potatoes, Yam, Ripe and Unripe Plantain, Carrots).
  • Low-fat or diet products (Diet-soda drinks, Low-fat Yoghurt, Low-fat milk shakes)
  • Sugar containing sauces or spices (e.g. ketchup)
  • Vegetable oils (corn oil, soya bean oil)
  • Alcohol (Wine, Brandy, Champagne, Rum, Gin, Whiskey) containing sugar
The decision too join the ketogenic bandwagon is yours, however, i advise you seek professional help in this matter.
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