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Complete Keto Diet Food List: What To Eat And Avoid

Complete Keto Diet Food List: What To Eat And Avoid

I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices. The KetoDiet approach is simple: It's about following a low-carb diet where the focus is on eating real food, not just food low in carbs. To help you stick with the diet, I've also created several FREE meal plans including some that are dairy-free and sweetener-free - check them out! For your convenience, you can also download a PDF version of this list here! What to Eat and What to Avoid In short, you should eat REAL food (meat, eggs, nuts, yogurt, vegetables and occasionally some fruits). Apart from the obvious limitation of net carb content in foods, it is also recommended to avoid processed food and any food that may contain preservatives and colourings. KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle. Below is a list of the most common low-carb foods recommended for the ketogenic diet. If you get my iPad app, you'll be able to search through thousands of foods included in the KetoDiet database. Grass-fed and wild animal sources grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter - these are high in healthy omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces) offal, grass-fed (liver, heart, kidneys and other organ meats) Healthy fats saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil) monounsaturated (avocado, macadamia and olive oil) polyunsaturated omega 3s, especially from animal sources (fatty fish and s Continue reading >>

12 Great Herbs And Supplements To Improve Ketosis

12 Great Herbs And Supplements To Improve Ketosis

A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This article will cover how best to improve ketosis and supplement a healthy lifestyle. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). Ketogenic diets have been quite popular over the last 10 years due to the beneficial effects being in stable ketosis has on brain function, aging and chronic disease development. People all around the world have tried going on a specific ketogenic diet and lifestyle with varying results. Here are some helpful herbs, foods and supplements that are often overlooked by individuals who are trying to achieve and improve ketosis. 1. Use Fresh Lemon/Lime: Lemon and lime contain citric acid which helps to reduce blood sugar levels naturally (3). Additionally, the anti-oxidants and trace minerals such as potassium help to improve insulin signaling boost liver function and stabilize blood sugar. How To Use: Put lemon or lime in your water and use it in your green juices, salads and squeezed over meat and cooked veggies to help improve your blood sugar and improve ketosis. 2. Use Apple Cider Vinegar: Apple cider vinegar (ACV) is naturally high in acetic acid. The use of acetic acid with meals has been shown to reduce the glycemic response of a typical carbohydrate meal by 31% (4). One study actually showed that using acetic acid reduced a carbohydrate rich meal from a typical glycemic index of 100 to 64 (5). Continue reading >>

Beginning Keto Food List

Beginning Keto Food List

This is the food list for the first thirty days that is used in my Learnketofacebook group. WELCOME: This is your FoodList for following a Ketogenic Lifestyle to control Diabetes/Insulin Resistance, inflammation, other medical issues as well as to aid in weight loss. This is not a diet; this is a lifestyle. Many carb counts are listed below. You can use Google to find the carb count in any food. This food list is a guide for those starting out on this journey to help them get into ketosis quickly, with less “keto flu” symptoms. I am not a medical practitioner and this is not medical advice. Please consult with your doctor if you are on any diabetes medications. Now let’s begin your new Ketogenic Healthy Journey!Important Note Regarding Medication: If you are on insulin – or oral meds that force your pancreas to push out excess insulin – you MUST check blood sugars frequently and have glucose tabs or gel on hand at all times! You don’t want to go too low! Do NOT use food to correct a low, you have control over the rise of blood sugar with glucose tabs. As sugars lower, you WILL NEED to call your doctor so he can guide you in lowering or eliminating medications. Check with your MD to get guidance on how to lower your medication as your blood sugars drop. I am not a medical practitioner and this is not medical advice. Basic Food List Your new lifestyle is all about Healthy Ketogenic foods! It should be made up ONLY from the foods and beverages found here for a total of NO MORE than 20 grams of Total Carbs per day, (not net carbs). Follow this list for AT LEAST the next 30 days. If you cheat, start over. (Please don’t cheat, but if you do simply begin again. ) 1. FATS AND OILS: A ketogenic diet uses dietary fats to help you get into ketosis (fat burning mode) Continue reading >>

Paleo Vs Keto, Which Is Right For You?

Paleo Vs Keto, Which Is Right For You?

I haven’t always been in the best of shape, having struggled with my health as an overweight teenager, as an adult I am always looking to strive for the best in what I eat, how I move and ultimately how I feel. So what should we be looking for in our health? Energy, clarity, mental focus and a life force inside us that can achieve anything! Growing up I wasn’t particularly sporty, nor did I quite undertsand how best to eat with so many conflicting ideas and methodologies out there. Which ‘diet’ or way of life was going to turn my health around? So having given what feels like every trick in the book a go I settled very firmly on the Paleo principles. Which at its core is a back to basics approach removing gluten, dairy, refined sugar and focusing on the most nutrient dense foods available to me. 5 years of thriving on this way of life has certainly enabled me to live my best life. Even though a Paleo approach to life has served me incredibly well, I have begun to implement a Ketogenic protocol. Thats right, you might think that word sounds familiar because there has been a great deal of hashtags being thrown around lately. The Keto approach, also very similar to the ‘Bulletproof’ branded lifestyle, is getting great momentum, and for very good reason. Which is why you can now select a 100% Keto Protocol when undertaking the Four by Four. What whats the difference between Paleo and Keto, and how do you know which protocol is right for you? Paleo Vs. Keto: At a glance First off, as way of ‘diets’ and lifestyles go, Paleo and Keto have one thing in common, they celebrate a delicious abundance of good yummy fats! So there is certainly no complaining here! I hope that lights up your eyes to read! The Paleo Protocol eliminates all processed and refined foods an Continue reading >>

Keto-

Keto-

Also found in: Dictionary, Encyclopedia, Wikipedia. keto- (kē'tō), Combining form denoting a compound containing a ketone group; replaced by oxo- in systematic nomenclature. keto- prefix indicating possession of the carbonyl (:C:O) group: ketoheptose, ketolysis, ketonuria. keto- Combining form denoting a compound containing a ketone group; replaced by oxo- in systematic nomenclature. Want to thank TFD for its existence? Tell a friend about us, add a link to this page, or visit the webmaster's page for free fun content. Link to this page: Continue reading >>

Join The Emfit Tribe

Join The Emfit Tribe

The KETO buzz word is all over, and there is no stopping it. There are so many benefits of this high-fat, low carb diet ranging from effortless weight loss, lowered inflammation, higher brain function and improved memory. There are even studies that are showing ketogenic diets to potentially be the cure for cancer and for Alzheimers, so there is a reason this diet is gaining popularity. As someone who has sworn by a high-fat diet for a long time (it's delicious, I only have to eat 2-3x, and my energy is out of this world) AND as someone who has worked with thousands of clients through my Challenge to become "fat adapted", I want to go over the biggest things you should know if interested in the ketogenic lifestyle. 1. Fat Adapted does not necessarily mean KETO. The biggest misconception that I want to address is that being a fat-adapted individual, meaning you use FAT instead of GLUCOSE for energy, doesn't necessarily mean you need to be full on ketogenic. Scroll down to the resources below for more detailed information, but simply put, a true ketogenic diet has anywhere from 70-75% of your total calories coming from fat. Fats like butter, bacon, avocado, olive oils, nuts, seeds, grass-fed meats, wild caught fish, and MCT oil. That means that protein is around 20%, and net carbohydrates, or total carbohydrate intake after subtracting fiber content, is around 5-10%. Let's get back to that number- 5-10%. That is EXTREMELY low carb. For a diet that is 1700 calories, that means your total grams for the day would be 25-35 grams. Basically an apple. ONE APPLE. Yes, totally doable, but not easy. I want my clients to know what they are getting into when they start the keto lifestyle. When your body has no carbohydrates to use, your body produces KETONES, hence the name "Ketogen Continue reading >>

Ketosis

Ketosis

Also found in: Dictionary, Thesaurus, Encyclopedia, Wikipedia. Related to ketosis: ketoacidosis ke·to·sis (kē-tō'sis), A condition characterized by the enhanced production of ketone bodies, as in diabetes mellitus or starvation. ketosis /ke·to·sis/ (ke-to´sis) accumulation of excessive amounts of ketone bodies in body tissues and fluids, occurring when fatty acids are incompletely metabolized.ketot´ic ketosis the abnormal accumulation of ketones in the body as a result of excessive breakdown of fats caused by a deficiency or inadequate use of carbohydrates. Fatty acids are metabolized instead, and the end products, ketones, begin to accumulate. This condition is seen in starvation, occasionally in pregnancy if the intake of protein and carbohydrates is inadequate, and most frequently in diabetes mellitus. It is characterized by ketonuria, loss of potassium in the urine, and a fruity odor of acetone on the breath. Untreated, ketosis may progress to ketoacidosis, coma, and death. See also diabetes mellitus, ketoacidosis, starvation. ketotic, adj. Acetonaemia The presence of an excess of acetone in the blood, which occurs in ketoacidosis due to alcohol abuse, uncontrolled diabetes (ketoacidosis), starvation and prolonged fasting. ketosis An abnormal ↑ in serum concentration of ketone bodies that does not produce acidosis. Cf Ketoacidosis. ke·to·sis (kē-tō'sis) Enhanced production of ketone bodies, as in diabetes mellitus or starvation. [ketone + -osis, condition] ketosis The presence of abnormally high levels of KETONES in the blood. These are produced when fats are used as fuel in the absence of carbohydrate or available protein as in DIABETES or starvation. Ketosis is dangerous because high levels make the blood abnormally acid and there is loss of water, s Continue reading >>

Keto Diet Food List: 221 Foods To Boost Energy (+ Printable Cheat Sheet)

Keto Diet Food List: 221 Foods To Boost Energy (+ Printable Cheat Sheet)

In some studies, only 38% of people can stick to a keto diet. (1) In other words, if you’re not prepared, a keto diet can be HARD. However, if you want to boost your energy and burn fat, there is no better way. Bottom line… If you want to transform your body, you need to be prepared. So in the keto diet food list below, I’ll show you 221 foods that will help you burn fat and boost your energy. Most of these foods are common and easy-to-find so that you can create thousands of different meals that you’ll love. I’ll also show you some of the best benefits of a keto diet and how to make sure that you reach your goals. If you want to find out more in general about keto, check out our comprehensive article on the ketogenic diet here. If you want more recipes, check out all of our keto recipes here. KETO DIET FOOD LIST “CHEAT SHEET” (PRINTABLE) To make things easy for you at the grocery store and in the kitchen, we also put together a printable “cheat sheet” of foods you can eat on a keto diet. To get our cheat sheet, just click the button below: Remember, there are a TON of foods you can eat on a keto diet. And that’s great, because you want to keep your meals interesting. But you also need to keep things as simple as possible, because if your meals and recipes get too overwhelming or take too long, then you won’t stick with it. So use this list to find a few dishes that you really love, and then try to stick to those dishes as much as possible. THE ‘SHORT’ LIST OF KETO FOODS… If you’re looking for a short list of keto diet foods, then here it is. (Remember, all 221 foods are listed below.) Basically, you can eat most meats, most vegetables, most seafood, and healthy fats. More specifically, you can eat these foods… Non-Starchy Vegetables Berr Continue reading >>

How To Get Started On A Ketogenic Diet

How To Get Started On A Ketogenic Diet

Low-carb and Paleo nutrition approaches share many similar traits to a ketogenic diet. In fact, with only a few modification to your low-carb diet make it possible to achieve the best of both worlds. (Warning... If you're on a high carb diet, it will be a dramatic and often difficult transition. Try low-carb first for 8-12 weeks, then you'll be ready to take the plunge into a ketogenic diet). The physiology of a ketogenic diet is incredibly interesting and a "keto" diet has significant benefits for a myriad of chronic health conditions including weight gain, diabetes, metabolic syndrome, cardiovascular disease, neurological conditions and certain cancers.(1,2) Now, the practical part… How can you transform your current diet into a ketogenic Paleo approach? #1 Reduce Your Carb Intake If you’re following a Paleo or low-carb dietary approach, you’re likely already eating a moderate to low-carb diet, so it will probably be easier than you think to reduce your carb intake a little further to begin the shift into a ketogenic state. Root Veggies vs. Cruciferous Veggies The general guideline for carb intake on a ketogenic diet is 30-50g per day.(3) Practically speaking, this usually involves shifting from starchy carbs and root vegetables to cruciferous veggies and leafy greens. For example, one cup of sweet potato provides 27g of carbs, while 1 cup of broccoli yields only 6g. Starchy, carb-dense veggies can also be swapped out for leafy greens like arugula, spinach, mustard greens, etc. which carry minimal amounts of carbs. Figure 1.0 – Carbohydrate in Root & Cruciferous Vegetables Reduce Fruit Intake – Swap Out for Berries Fruit is tremendously nutrient-dense. However, it can pack a significant carb punch. From an evolutionary perspective, our ancestors’ intake wo Continue reading >>

Keto Os Root Beer Float Drink Recipe

Keto Os Root Beer Float Drink Recipe

Keto OS Chocolate Swirl recipe that will knock your socks off ! This root beer float is keto approved and insanely delicious! New favorite recipe! The best root beer float I have ever tasted with no aftertaste. And it’s packed with all of the benefits of therapeutic ketones. Chocolate Swirl and Keto Kreme Recipe This recipe combines the delicious tastes of Keto OS Chocolate Swirl and Keto Kreme. I love combining these two Pruvit products because they taste amazing when mixed together. I make so many recipes out of this combination. There are many possibilities. Whipping cream and Keto Kreme mixed with Chocolate Swirl tastes amazing as well!! I have even mixed the new Swiss Cacao Keto Max with Chocolate Swirl and it’s so yummy! There are so many options for mixing these products, I love it! Recipe note: This recipe calls for cacao powder. This is not the Pruvit Keto Max Cacao. Cacao powder can be purchased in a health food store or in the natural section of your local food store. Some benefits of ketone supplement include: fat loss reduced brain fog fat loss better sleep better mood better skin reduced inflammation better workouts and recovery better memory Order Keto OS Chocolate Swirl Remember, not all ketones supplements are created equal. We have many doctors, professional athletes and specialists that endorse KETO OS because it is the ONLY Ketone supplement on the market that can do all the things mentioned above. Our products are patent pending, lab tested, researched and really work! Have Questions? Click live chat at the bottom of the screen! Order KETO by phone – 1-855-KETONES (toll-free) Keto OS is available in the US, Canada and Australia Keto Kreme is available as well in convenient OTG (on the go) packaging Find out more about –> Pruvit Keto/os Produ Continue reading >>

Keto-

Keto-

keto- keto- THE AMERICAN HERITAGE® DICTIONARY OF THE ENGLISH LANGUAGE, FIFTH EDITION by the Editors of the American Heritage Dictionaries. Copyright © 2016, 2011 by Houghton Mifflin Harcourt Publishing Company. Published by Houghton Mifflin Harcourt Publishing Company. All rights reserved. keto Continue reading >>

If You’re Going Keto, Read This First

If You’re Going Keto, Read This First

Pay attention to the quality of the meat you consume on a ketogenic diet. Gabriel Garcia Marengo/Unsplash Pay attention to the quality of the meat you consume on a ketogenic diet. Gabriel Garcia Marengo/Unsplash A ketogenic diet is a type of very low-carb diet that is gaining popularity in health and wellness circles for a number of reasons. “Keto,” the root word of ketogenic, is short for “ketosis,” which refers to the metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose. This is in contrast to a glycolytic state, during which blood glucose—or sugar, derived mostly from carbohydrates—provides most of the body’s fuel. If all this sounds too technical, remember that when the body relies on ketones for energy, the results can include blood sugar control and the treatment of certain health conditions, including heart disease and type-2 diabetes. But the most popular consequence reason many people turn a the ketogenic diet is weight loss. A 2014 review published in the International Journal of Environmental Research & Public Health states, “One of the most studied strategies in recent years for weight loss is the ketogenic diet. Many studies have shown that this kind of nutritional approach has a solid physiological and biochemical basis and is able to induce effective weight loss along with improvement in several cardiovascular risk parameters.” While the ketogenic diet can certainly provide many health benefits, it’s important to steer clear of common pitfalls. Here are the five most common Ketogenic diet mistakes. A traditional Ketogenic diet consists of about 75 percent fat, five percent carbohydrates and 20 percent protein. So, considering the types of fat you consume on this lo Continue reading >>

The Complete Keto Diet Food List: What To Eat And What To Avoid

The Complete Keto Diet Food List: What To Eat And What To Avoid

The ketogenic diet is one of the best diets on the planet for fighting disease and losing weight (1). Although the word “diet” can seem intimidating to some, you should think of the keto diet as more of a lifestyle change, a way of eating that includes meal plans you can enjoy for the rest of your life. The keto diet was designed to mimic the health benefits of intermittent fasting by limiting the glucose available to your body. It works by putting you into a state of ketosis: instead of using glucose from carbohydrates as energy, your body uses fat. This means that it becomes easier to burn your body fat, together with the fat that you’re ingesting. Limiting the available glucose also stabilizes blood sugar levels and reduces the risk of many diseases. Below you will find a list of what you can and cannot eat on a keto diet. We will also provide the average nutritional information of each food and explain everything in details. The list is our recommendation of the most keto-friendly foods for optimal results, based on science. We have taken into account the health benefits of the different foods and their macro- and micronutrient profiles, as well as scientific evidence, in order to present you with a comprehensive and easy-to-use list of foods. The foods listed here work well for many people; of course, everyone is different and you might find out that you respond better or worse to some of them. The best way to find out your ideal foods is to experiment. Additionally, the quality of the foods you choose to eat, combined with a good understanding how your body responds to different types of food, will make a huge difference. For your convenience and to save you time, we also created this infographic to summarize what you can eat on keto. Feel free to save this Continue reading >>

How Too Much Protein Is Bad For Ketosis

How Too Much Protein Is Bad For Ketosis

One of the well-known mantras of the ketogenic diet is very low carb intake and high fat intake. But there’s another nutrient that’s important to monitor when going keto—and a lot of people make the mistake of not considering its importance. That would be protein. Although protein is a critical element in the diet we need for optimal health, it’s important to not eat TOO much protein on the ketogenic diet. Why? Well, there are a couple reasons that we’ll be discussing below. How Too Much Protein is Bad for Ketosis The biggest energy source on the ketogenic diet is fat. In fact, around 75% of your diet should come from healthy fat sources. The key here is that, unlike the traditional idea of low-carb diets where protein is higher, protein intake should bemoderate, not high, on keto. Not following this advice will never allow your body to enter ketosis, which is the main point of going keto and reaping all of the amazing benefits. The reason too much protein is bad for ketosis is because our bodies have a fundamental energy process called gluconeogenesis. For a deeper dive into the topic, see our post on fixing the biggest ketosis mistakes. For now we shoud know the basics. Let’s break it down this mouthful of a term. The word gluconeogenesis has three parts to it, Gluco – coming from the greek root glukos – literally meaning “sweet wine.” Neo – “new” Genesis – “creation” So a great way to think about it is this is how your body creates new sweet wine for your body. Some people tout that “you don’t need carbohydrates to survive,” which is only partially true. To clarify, you don’t need to eat any carbs to survive, but make no mistake, your body needs carbs in the form of glucose and glycogen, and it will get this via survival mechan Continue reading >>

Ketogenic Diet

Ketogenic Diet

This article is about a dietary therapy for epilepsy. For information on ketogenic diets as a lifestyle choice or for weight loss, see Low-carbohydrate diet and No-carbohydrate diet. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.[1] Almost half of children, and young people, with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet.[2] There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective.[1] The most common adverse effect is constipation, affecting about 30% of patients—this was due to fluid restriction, which was once a feature of the diet, but this led to increased risk of kidney stones, and is no longer considered beneficial.[2][3] The original therapeutic diet for paediatric epilepsy provides just enough protein for body growth and repair, and sufficient calories[Note 1] to maintain the correct weight for age and height. The classic therapeutic ketogenic diet was develope Continue reading >>

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