Meal plan

19-Day Keto Diet Meal Plan And Menu For Beginners Weight Loss

Foods To Avoid On Keto

Before we start on what must be avoided, if you are a serious athletic person, your daily intake will be quite different from a normal person.

Your exercise regime will have to be supported and your calorie intake will have to be adjusted accordingly.

Although protein is not to be avoided while on the keto diet, it will still have to be eaten in moderation, any high amount of protein can raise the body’s insulin levels whilst at the same time, lowering your ketone levels.

A safe estimation of protein that should be consumed in one day is around 35% of your maximum calorie intake for the day.

It should also be noted, not all fats are equal, and any oils that are high in polyunsaturated fats (Omega-6) should be avoided such as soy, safflower, and cottonseed amongst others.

Sources of these also include some salad dressings and some types of mayonnaise.

Factory farmed meats and fish contain high amounts of Omega-6 and other chemicals which can be harmful to humans.

Liquid eggs contain many additives and can be loaded with fructose corn syrup, this is a source of high carbs.

Artificial sweeteners as a replacement for sugar may be ok, but they can induce cravings and they have no health benefits at all.

Fresh milk should be consumed in moderation or avoided altogether, we are led to believe fresh milk is good for us, but as the majority has been pasteurized all the good bacteria have been killed off, another thing you may not realize is, milk actually has a high carb count, one cup contains about 12 grams of carbs.

If you are drinking tea or coffee, try to use a bit of cream as an alternative.

Sweetened foods and drinks should be avoided.

Legumes and beans are one of the staple vegetables in our diet, these should be avoided along with lentils, kidney beans, and chickpeas.

Fruits can contain high levels of carbs, grapes, tangerines, bananas, mango, and pineapple should be avoided as with any dried fruits, all is not lost, if you crave fruit, small portions of berries are ok.

Starches and grains are in most of what we eat, and most of our current diet will consist of these in one form or another.

The foods to avoid consist of rice, pasta, wheat-based cereals, crackers, cookies, and Pizza.

Root vegetables are some of the main culprits, potatoes, carrots, and parsnips, etc should all be avoided.

Condiments such as ketchup and sauces are highly processed and contain added sugars, unhealthy fats, and other additives, ketchup, for instance, contains 5 grams of carbs per tablespoon whereas honey mustard contains 11 grams of carbs per sachet.

Alcohol is made from grains and you guessed it, carbs are present in grains

Sauces – gravy or packet sauces contain flour or sugar, either choose low-carb versions or make your own

Yogurt – a normal container of Greek yogurt will contain 6 grams of carbs from natural sugars, flavored yogurts can contain up to 30 grams.

Coleslaw – 5% of the contents of coleslaw contains up to 14 grams of carbs.

Peanut Butter – 2 tablespoons of peanut butter contain 14 grams of carbs.

Balsamic Oil – salad dressings can have varying amounts of carbs.

Some fat-free options can contain up to 12 grams per serving.

Fried Foods – chicken nuggets and chicken sandwiches from some of the more popular chains contain around 10 grams of carbs

And lastly, one that defies all logic, low fat or diet products like sugar-free diet foods, these are highly processed and contain high amounts of carbs.

Low-fat dressings etc, food manufacturers normally replace fats with sugars to maintain flavor, stay with full-fat versions but limit your portion size

11 Health Benefits Of A Keto Diet

Over the decades there has been much discussion about low carb diets.

Since 2002 there have been over 20 human studies on diets of this sort, and it is a low carb diet that consistently comes out on top.

I will now explain the top 10 advantages that have been found by following the Keto diet.

It is not only weight loss that is affected, but you will also find an abundance of other health benefits it can bring to you.

1. You’ll Feel Less Hungry

It is true, dieting makes you hungry.

This is the main reason people end up miserable and end up quitting whatever diet they are on.

But with the keto diet, you automatically have a reduction in appetite.

It is shown in the studies that, people who eat more fat and protein, end up eating fewer calories, so you will actually feel less hungry than on most other diets.

2. You’ll Have More Sustainable Weight Loss

Whilst these studies show you become less hungry, by following a low carb diet, they also came to the conclusion that you can lose more weight, and lose weight faster than people on low-fat diets.

Even if the ones on a low-fat diet are restricting their calorie intake.

Over the first couple of weeks on the diet, the Keto diet will get rid of excess water from the body.

Insulin levels become lower due to the restriction of carbohydrate intake, which allows the kidneys to start removing excess sodium, it is this that can help lead to a rapid weight loss in the first week or two.

It has also been shown, the amount of weight loss by following the Keto diet can be 2 or 3 times more than by following a low-fat diet, and all this without feeling hungry!

Surely that is a major advantage?

3. You’ll Lose More Belly Fat

Not all fat on the body is the same and it is the location of these fat deposits that dictate what disease you will be prone to, but unfortunately when on a diet, it is the body that decides where to take the fat from.

Luckily, the Keto diet takes a greater proportion of fat from around the abdomen.

The most important thing to know is we have fat under the skin, and then fat in the abdominal cavity which builds up around the internal organs.

This fat build-up can increase inflammation, insulin resistance and is one of the major factors of metabolic dysfunction, which is most common in a western diet of today.

Luckily, the Keto diet is super-efficient at reducing these internal body fats first, this helps to reduce the risk of heart disease and type 2 diabetes.

The amount of weight loss that any one person can lose will vary, although tests were conducted by the American Journal of Clinical Nutrition which showed, men who followed the ketogenic diet for a period of 4 weeks, lost an average of 12 pounds in weight.

All the while they were able to eat a fewer number of calories without the hunger normally associated with regular diets.

4. A Reduction Of Triglycerides (Fat Molecules)

You will be pleased to know, low-carb diets are very effective at lowering the levels of triglycerides in the blood.

These fat molecules are what increase the risk of heart disease.

The main cause for these levels to increase is carbohydrate consumption.

So as these are dramatically reduced, the levels in the blood of these triglycerides are also reduced.

It should also be noted, people who actually follow a low-fat diet compared to the Keto diet can have an increase in triglyceride levels.

5. Increased HDL Levels (Good Cholesterol)

HDL (High-Density Lipoprotein) is many times referred to as the good cholesterol, and it is HDL that carries cholesterol away from the body to the liver where it gets flushed from the system or re-used.

It is also known that if you have higher levels of HDL, you are less prone to the risk of heart disease.

Another indicator that can show if a person is prone to heart disease, is the Triglycerides to HDL ratio.

The higher it is, the greater the risk.

This is another way the Keto diet excels.

This ratio can see a much greater improvement as HDL levels are raised whilst triglyceride levels are lowered.

6. Lowered LDL Levels (Bad Cholesterol)

LDL is the opposite of HDL and is referred to as bad cholesterol.

It is this one, that leads to heart disease if the levels are high in the body.

Studies have also shown the size of the LDL particles is also an important factor, small particles give the greatest risk whereas larger particles give a lower risk.

Once again, the Keto diet helps with this.

By being a low carb diet, the particles of LDL change from small to large, thus reducing the number that can float around the body.

7. Improved Blood Sugar And Insulin Levels

When carbs are consumed, the body breaks these down and they get converted into simple sugars, namely glucose, by the digestive system.

It is these simple sugars upon entering the bloodstream that raise the body’s blood sugar levels.

To combat and maintain these levels the body produces the hormone insulin.

In normal people, this increased amount of insulin is not much of a problem, but in people that have insulin resistance, it is a major problem and can lead to type 2 diabetes and figures for people with this problem are currently over 300 million worldwide.

The keto diet can provide you with the solution to this, by reducing carb intake, the body does not have to produce as much insulin, as the blood sugar levels from a reduction in carbs are greatly reduced.

Studies have also shown, by following the Keto diet, diabetics can actually reduce the need for medication within 6 months.

It should be noted, if you are currently on medication, you should consult your doctor before proceeding.

8. Lowered Blood Pressure

High blood pressure (hypertension) can be the root of many illnesses in humans.

These can include kidney failure, strokes and heart disease to name but a few.

The Keto diet is a very effective way of reducing blood pressure which can lower the risk of these illnesses.

9. Metabolic Syndrome

Metabolic Syndrome is a collection of symptoms that can lead to diabetes and heart disease.

These symptoms range from Abdominal obesity, high blood sugar levels low HDL levels and High triglycerides, although these can be serious they can all be reduced by following the keto diet.

10. Improved Brain Functions

Originally the Keto diet was introduced to help treat children who suffered from epilepsy. This was something, it had many successful results in doing.

Over 50 % of children treated showed a 50% reduction in seizures while 16 % of the children actually stopped having seizures completely.

Some parts of the brain can only burn glucose, as the carb intake is reduced on the keto diet.

The liver converts protein to glucose, which can supply these parts of the brain.

The other parts of the brain are powered by ketones.

These are produced when the body is starved of carbs.

This is the main reason; the Keto diet is so successful at treating epilepsy.

Not only that, more recent studies have shown the keto diet can be helpful in other forms of brain disorder, namely Alzheimer’s disease and Parkinson’s Disease.

11. Cancer

Research has shown sugar is the main fuel that can feed cancer cells, the cancer cells ferment the sugars to produce oxygen, this, in turn, increases the amount of inflammation in the body.

This was discovered by Dr.Otto Warburg in the 1930s.

He also found, when the body has a low blood sugar content, the amount of inflammation is reduced and the cancer cells are unable to thrive as the blood is fully oxygenated naturally.

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