Chapter 1:Knowing the Ketogenic lifestyle
One of the things other diets like Paleo diet and Atkins diet have in common is that both diets start with a low intake of carbohydrate. Carbohydrates consumed is converted to glucose and it allows the body to make use of the glucose as a source of energy. However, it is important for the pancreas to release insulin into the bloodstream so that our cells will be able to access the glucose and have it converted to energy. The problem lies when we take too much carbohydrate in our body- making us fat and even suffer from blood sugar level swings.
The Ketogenic Lifestyle revolves around eating a low carbohydrate diet and a good amount of protein and fat. Yes, you heard me, FATS. These fats are those that are considered “good fats”, such as fats from vegetable oils like olive oil and nuts and those oils from seafood (omega-3 and omega-6 fatty acids). These good fats help lower our cholesterol and are good for the heart. How does The Ketogenic Diet work? With The Ketogenic Diet, we reduce carbs intake to about 5% of total food intake, eat protein moderately and increase consumption of fats. In this diet, you will only eat 30-50g of carbs per day, which is about 3 slices of bread, 180g of cooked long grain brown rice or 2 medium bananas. Under this low-carb moderate-protein high-fat diet, the body undergoes a metabolic process called Ketosis. It is a state when you don’t have enough carbohydrates in the body to burn for energy, the body burns fat instead (this also happens after exercising and during pregnancy). Not only that, ketosis also helps you feel less hungry and even maintain muscles! Generally, ketosis may kick in after 3 to 5 days of adapting to the low carb high fat diet, but for some people, they may take 1-2 weeks to reach ketosis. So, just go easy with yourself and allow your body some time to adapt to this lifestyle for the long term benefits. Multiple Benefits Ketogenic Diet Increased energy levels; Weight loss; Enhanced metabolic markers - Your LDL, HDL, blood pressure, glucose levels and insulin levels become much more manageable, leading you to better health; Type 2 Diabetes reversal - Reducing carb intake and shifting the body to burn fat instead of glucose means insulin levels normalize. …show more content…
This is good news to those with Type 2 Diabetes who are having difficulty managing their glucose levels.
Better management of Epilepsy - A Ketogenic Lifestyle has reportedly been used since the 1920s to reduce the severity of epileptic seizures and enhance the quality of life of epileptic patients.
More manageability of harmful diseases - The effects of Cancer, Acne, Parkinson’s Disease, Alzheimer’s Disease and a host of other debilitating diseases are better managed with The Ketogenic Lifestyle.
Tips for the beginners
Of course there is some learning in adapting The Ketogenic Lifestyle, but I have tried to make this book as simple as possible to help beginners start living healthier. It is important not to lose focus and remain committed in the plan. Bear in mind that a plan is only as effective as your level of commitment to it.
Consider the following:
Try to get enough salt in your diet to avoid blood chemical imbalance.
Exercise is also important to burn that extra calorie from glucose to give you some room for carbs. Keep your body hydrated at all times. Make sure you drink a generous amount of water because high level of ketosis may lead to dehydration and it could be very dangerous. Chapter 2 – 15 Ketogenic lifestyle mistakes to avoid Don’t skip this chapter, it is important for your success. The road to a healthy body and weight loss is not always a smooth one. Sometimes, one commits mistakes along the way even with the best intentions. Mistake #1: Overexpecting losing weight is downright easy with The Ketogenic Lifestyle This is the very first fallacy that adapters of The Ketogenic Lifestyle misinterpreted. There are no quick fixes to losing weight while using this diet plan. It requires commitment in cutting down regularly and consistently on carbs and bulking up on fatty foods – the good fats, that is. Mistake #2: Gauging your success by the amount of
One of the things other diets like Paleo diet and Atkins diet have in common is that both diets start with a low intake of carbohydrate. Carbohydrates consumed is converted to glucose and it allows the body to make use of the glucose as a source of energy. However, it is important for the pancreas to release insulin into the bloodstream so that our cells will be able to access the glucose and have it converted to energy. The problem lies when we take too much carbohydrate in our body- making us fat and even suffer from blood sugar level swings.
The Ketogenic Lifestyle revolves around eating a low carbohydrate diet and a good amount of protein and fat. Yes, you heard me, FATS. These fats are those that are considered “good fats”, such as fats from vegetable oils like olive oil and nuts and those oils from seafood (omega-3 and omega-6 fatty acids). These good fats help lower our cholesterol and are good for the heart. How does The Ketogenic Diet work? With The Ketogenic Diet, we reduce carbs intake to about 5% of total food intake, eat protein moderately and increase consumption of fats. In this diet, you will only eat 30-50g of carbs per day, which is about 3 slices of bread, 180g of cooked long grain brown rice or 2 medium bananas. Under this low-carb moderate-protein high-fat diet, the body undergoes a metabolic process called Ketosis. It is a state when you don’t have enough carbohydrates in the body to burn for energy, the body burns fat instead (this also happens after exercising and during pregnancy). Not only that, ketosis also helps you feel less hungry and even maintain muscles! Generally, ketosis may kick in after 3 to 5 days of adapting to the low carb high fat diet, but for some people, they may take 1-2 weeks to reach ketosis. So, just go easy with yourself and allow your body some time to adapt to this lifestyle for the long term benefits. Multiple Benefits Ketogenic Diet Increased energy levels; Weight loss; Enhanced metabolic markers - Your LDL, HDL, blood pressure, glucose levels and insulin levels become much more manageable, leading you to better health; Type 2 Diabetes reversal - Reducing carb intake and shifting the body to burn fat instead of glucose means insulin levels normalize. …show more content…
This is good news to those with Type 2 Diabetes who are having difficulty managing their glucose levels.
Better management of Epilepsy - A Ketogenic Lifestyle has reportedly been used since the 1920s to reduce the severity of epileptic seizures and enhance the quality of life of epileptic patients.
More manageability of harmful diseases - The effects of Cancer, Acne, Parkinson’s Disease, Alzheimer’s Disease and a host of other debilitating diseases are better managed with The Ketogenic Lifestyle.
Tips for the beginners
Of course there is some learning in adapting The Ketogenic Lifestyle, but I have tried to make this book as simple as possible to help beginners start living healthier. It is important not to lose focus and remain committed in the plan. Bear in mind that a plan is only as effective as your level of commitment to it.
Consider the following:
Try to get enough salt in your diet to avoid blood chemical imbalance.
Exercise is also important to burn that extra calorie from glucose to give you some room for carbs. Keep your body hydrated at all times. Make sure you drink a generous amount of water because high level of ketosis may lead to dehydration and it could be very dangerous. Chapter 2 – 15 Ketogenic lifestyle mistakes to avoid Don’t skip this chapter, it is important for your success. The road to a healthy body and weight loss is not always a smooth one. Sometimes, one commits mistakes along the way even with the best intentions. Mistake #1: Overexpecting losing weight is downright easy with The Ketogenic Lifestyle This is the very first fallacy that adapters of The Ketogenic Lifestyle misinterpreted. There are no quick fixes to losing weight while using this diet plan. It requires commitment in cutting down regularly and consistently on carbs and bulking up on fatty foods – the good fats, that is. Mistake #2: Gauging your success by the amount of