Ketogenic Diet Plan Food List Cheat Sheet.

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The ketogenic diet is a low-carb, moderate protein, high-fat diet. It works to shift your body from using sugar as a fuel source to burning fat. When the body burns fat, it releases ketones, which provide an alternative fuel source for your body and helps you shed pounds.

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Daily Ratios:

Please see the screen-print.

  • Low Carbs: Between 20-50 grams (x4 = 80 to 200 calories) or 5%. Plus 5% vegetables =10%
  • Moderate Protein: Between 3-6 ounces (x28 = 85 to 170 grams) (x4 = 80 to 200 calories) or 20%.
  • High Fat – 70% calories.

How many calories should you eat?

For example, at the top of the range, if protein is 20% or 6 oz. of protein or 200 calories per day.

Then fat should be 700 calories (200 calories/20 = 10, then x 70 = 700 calories.)

These ratios are discussed in Dr. Berg’s video, What is the Ketogenic Diet?,https://www.youtube.com/watch?v=JATFrKrG9Cc

To count carbs, I use Carb Manager. Please see my blog, CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.  https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

Overwhelmed by which foods are allowed and what provides the best nutrition?

Your Healthy Keto Diet Should Focus on Good Health. Traditional keto plans leave out any information on the nutrients like vitamins, minerals, antioxidants, and phytonutrients that your body needs.

Healthy fatsare the basis for the keto diet, and provide most of your daily calories. Healthy fats help you stay feeling full and are essential for the absorption of fat-soluble vitamins like A, D, E, and K. Look for products labelled full fat.

Dr. Berg does not count vegetables in your daily carbs.  Half would be a combination of raw leafy greens and the other half would be steamed cruciferous or cooked vegetables.

Fruits would be limes or lemons and berries. Do not go over your daily carbs.

Quality is very important.  Eggs would be pasture-raised organic, where the chickens are feeding in the grass. Fish should be wild caught. Meats should be grass-fed preferably organic if you can get it.

Bioavailability: Organ meats have a much better quality of active vitamin A and bioavailable iron, other minerals and trace minerals compared to certain vitamins in vegetables.

In vegetables the vitamin A is a pre-vitamin A that has to be converted by your body to vitamin A.

Vegetables are high in other nutrients like folate and vitamin C.

Summary of Acceptable Foods on Healthy Keto:

  1. Fats
  2. Nuts/Seeds
  3. Proteins
  4. Organ Meats
  5. Fish/Sea Food
  6. Veggies – 7 to 10 cups of salad leafy greens
  7. Fruits/Berries
  8. Liquids
  9. Vegan Protein

To see the full list of foods on the Healthy Keto listrequest the PDF through this link https://www.drberg.com/healthy-ketosis-acceptable-food?utm_source=YouTubeCardsAGM

This post has been condensed from: HealthyKetosis – Acceptable Food List https://www.youtube.com/watch?v=bzs_60vTkpU

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@bell.net and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Why Low-Carb Diets May Be Ideal for You – Part Two

Low-carb moderate protein diets can help you shed body fat, improve metabolism, boost energy levels, promote longevity, protect brain function, boost mental clarity, improve physical stamina and endurance, and more. – Dr. Jeff Volek

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Jeff Volek, Ph.D., and registered dietitian and professor in the Human Science Department at Ohio State University, has done enormous work in the field of high-fat, low-carbohydrate diets, investigating how it affects human health and athletic performance. Volek has published many scientific articles as well as several books, including “The Art and Science of Low Carbohydrate Living,” and “The Art and Science of Low Carbohydrate Performance.”

Part One of this Post covered the following:

  • Low-Carb Diets Can Benefit Athletes and Non-Athletes Alike
  • Is Your Diet Driving Your Metabolism in the Right Direction?
  • Healthy Fat Is a ‘Cleaner’ Burning Fuel
  • And More.

Finding Your Ideal Carb Level

A level of non-fiber carbs that allows you to enter into nutritional ketosis (a metabolic state associated with an increased production of ketones in your liver; it’s the biological reflection of being able to burn fat) is on average about 50 grams per day or less of digestible carbohydrates. However, we all vary how we respond to the same food, so this is not an exact recommendation.

Some people can be in a full fat-burning state with full ketosis at a level of non-fiber carbs that’s higher than 50 grams; maybe 70 or 80 grams. Others, especially if you’re insulin resistant or have type 2 diabetes, may require less than 40 grams or even 30 grams per day.

To find your personal carb limit, it’s important to actually measure your ketones, which can be done either through urine, breath, or blood. This will tell if you’re truly in ketosis, rather than just counting the grams of carbohydrates you consume.

Research has shown that ketosis is a very safe and a therapeutic metabolic state to be in, especially if you’re diabetic or suffering from carb intolerance.

Ketogenic Diet Can Benefit Many Chronic Health Problems

Beyond insulin resistance and type 2 diabetes, there are a number of applications for a well-formulated ketogenic diet, including epileptic seizures, Alzheimer’s disease, Parkinson’s and cancer.

“There are multiple reasons why many cancers would benefit from a ketogenic diet, not just the decreased glucose availability influx (which many tumors depend on) but also the lower insulin response and less inflammation, as many tumors thrive in a pro-inflammatory environment.

The principal ketone body, beta hydroxybutyrate, is more than just an alternative fuel for the brain.  It acts like a potent signaling molecule that affects gene expression, including upregulating genes that are protective against oxidative stress and enhance the antioxidant status.”

Other benefits include the resistance to sugar and other food cravings, as you’re never that hungry once you’ve made the shift.

How Ketogenic Diet May Promote Longevity and Increased Muscle Mass

More recent research supports being an efficient fat burner may also predispose you to a longer life. The more fat you burn, the slower you’re going to age.

Ketones spare branched-chain amino acids, leaving higher levels of them around, which promotes longevity and increased muscle mass.

The Importance of Eating Moderate Protein

There’s a common misconception that low non-fiber carb diets are high-protein diets. In reality, a ketogenic diet must actually be moderate in protein. Don’t eat more protein than your body actually needs.

On the other hand, if you consume too little protein that may push your body into a wasting state. As a general rule, eat one-half gram of protein per pound of lean body mass per day, which for most sedentary folks is 40 to 70 grams, but this may be higher for athletes and larger individuals. Here is a link to a Post on how much protein you need https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/

Volek says. “I am a general proponent of high-quality protein sources. Most animal sources of protein maintain essential amino acids.

Low-Carb Benefits for Athletes

We were taught that in order to perform at a higher level and recover adequately, athletes need to consume high amounts of (non-vegetable) carbs before, during, and after exercise. However, the understanding of how low-carb diets can increase performance is starting to catch on.

You can only store about 2,000 kilocalories of carbs in your body as glycogen.  You will burn through a majority of it if you’re exercising for more than a couple of hours.

That’s when you hit the wall of diminished performance. To avoid that train your body to more burn fat.

Athletes who adopt this strategy can become exceptionally good at burning fat. Even if they’re not eating calories during exercise, lean athletes have at least 20,000 to 30,000 kilocalories on their body in the form of adipose (fat) tissue that they can access during exercise. Other benefits are: speedier recovery rates, improved metabolic health, and a leaner body composition.

Jeff Volek, Ph.D., and registered dietitian and professor in the Human Science Department at Ohio State University, has done enormous work in the field of high-fat, low-carbohydrate diets, investigating how it affects human health and athletic performance. Volek has published many scientific articles as well as several books, including “The Art and Science of Low Carbohydrate Living,” and “The Art and Science of Low Carbohydrate Performance.”

Both of these books were co-authored with Dr. Stephen Phinney, a physician who has studied low-carb diets even longer than Volek.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

How to Travel While Staying Keto/ Low Carb

For many people, traveling often leads to cheating on their ketogenic diet. With increased exposure to carbohydrates and difficulty finding low-carb, high fat alternatives, it may seem like too much of a hassle to stick to your ketogenic efforts.

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But by preparing for your trip by following these tips, traveling while eating keto will be much easier than you think!

  1. Keep it simple

Sticking to the basics can help you stick to your goals. The more you prepare for your upcoming trip, the easier it will be to stay low carb. Eat simple foods like veggies and small amounts of meat.

  1. Plan ahead

Have a meal before you leave the house, bring along some backup snacks, and seek out low carb options from restaurants, convenience stores, and perhaps some unexpected places like drug stores. Seeking out low carb options will get easier over time!

Before leaving for your trip, scope out the food scene. Most restaurants have their menus available online. If you’re traveling somewhere more remote, make sure to bring along snacks.

Here are a few great ketogenic snacks you can bring with you on the go:

Hard-boiled eggs

Cheese

Cooked bacon

Parmesan cheese crisps

Nuts (macadamia nuts, walnuts, and almonds)

Nut butters

Dark chocolate (85% cacao or higher)

Beef jerky (check the sugar content first)

Fat bombs

Buy the most appealing “keto snacks” from Amazon.

Bring along dressing (in a small container), salt, and snacks that don’t require refrigeration, or bring a small cooler and ice pack with snacks and drinks that need to be kept cold.

If you’re traveling to visit family or friends, make sure to be open about your goals ahead of time so they have an opportunity to support your food choices.

While visiting supply as much of your own food as you can by doing a grocery run after arrival, or packing it in the car for the road trip. If you have options to where to stay, try for a place where you can cook. If you are going to friend’s home for cookouts, tell them you will be bringing something. Make enough to share. If they know you are doing this program, they will be relieved they don’t need to worry about you.

Before you leave your home eat a large meal before you leave. Make it is a fairly large, nutrient-dense ketogenic meal. If you’re leaving in the morning, making a quick steak and eggs breakfast along with an avocado will ensure you have the proper amounts of healthy protein and fats to power you through much of your day.

If you have an early morning flight, eat a protein and fat filled breakfast like eggs and bacon, then consider fasting until your supper meal.

Utilize Intermittent Fasting. Intermittent fasting will make staying in ketosis a breeze while you’re traveling. Consider just having two big meals. You will experience deeper levels of ketosis and it helps you cut out all  the tempting junk food and snacks.

Put some ready low carb foods in your refrigerator and freezer for when you come home.

  1. Ask for what you want

It is challenging when people do not understand why you doing the diet. Explain why you’re committed to a low-carb lifestyle. The more people understand why you’re making the choices you are, the more likely they’ll be to support them.

Check out the restaurant menu online before going out. Choose the place that offers ketogenic-friendly meal options.

When dining out, don’t be afraid to ask for modifications. Most restaurants will be accommodating since they want your business.  And with a little creativity, you should be able to eat a healthy low carb, high fat meal no matter where you decide to eat.

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Here are a few tips for eating keto at restaurants:

Always ask to double up on vegetables instead of having bread or a starch

Use olive oil and vinegar as dressing

Ask for butter to place onto your vegetables

If you want a burger, ask the server to have it lettuce wrapped instead of in a bun

Ask for grilled meats with vegetables and a fat like guacamole.

Drink water instead of soda

Skip dessert

Buy low carb foods at the local grocery store. Browse the Internet for any local “health food stores”, they are most likely to carry ketogenic-friendly snacks and meals.

Stock up on low carb, high fat snacks to put in the fridge where you are staying. Fresh meat such as rotisserie chicken can help you stay on your diet.

Here are a few other options you can get at the food store during your trip:

Rotisserie chicken

Egg

Chicken wings (unbreaded)

Salad (don’t mix dressing until ready to eat)

Bacon

Full-fat yogurt

Hummus

Cheese

Tuna

Drink Keto Coffee to prevent hunger. Bringing MCT oil, coconut oil or butter with you and making a “keto coffee” is a great travel hack. By adding healthy fats into your coffee, you’ll stay satiated for longer periods of time, improve your ketone production, and it’ll make it easier for you to hit your daily healthy fat intake.

If you can’t find any low-carb alternatives at the place you’re staying, a quick keto coffee followed by a healthy protein source can help you stay in ketosis and keep carb cravings at bay.

  1. Move past lapses

Even when we try our best, sometimes we go a bit off plan. Don’t beat yourself up. Just get right back on track.

  1. Enjoy yourself!

Trips and vacations are meant to be enjoyed. Focus on spending time with friends and family. Take them on a hike or walk to explore the area.

Travel is fun. Just do your best and remember to eat a little extra fat when you can to help you feel full and curb cravings. Make the most of your adventure and safe travels!

This Post has been condensed from theses sources.

Source: https://blog.virtahealth.com/low-carb-keto-travel/

Source: How to Travel While Staying Keto  https://www.carbmanager.com/article/how-to-travel-while-staying-keto-36a2e61b-e979-1b07-2b23-0170768591f2 

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Genetics does not have to dictate my health.

Hello, my name is Lydia. I believe the best way to predict my future is to create it. To do that, I make it a habit to improve my health.

My goal is to maximize my physical performance and mental clarity, body composition, and most importantly my overall health with a wholesome diet and exercise.

Why am I so concerned, you may ask. My motivation came from watching my mother suffer from numerous illnesses. Her life was regulated by when she had to take her drugs.

I have been retired for a while and I have yet to experience any of her illnesses. I attribute that to eating a wholesome diet and exercise.

I supplement my diet with high-quality vitamins, mineral supplements.

In my posts, I focus on two diets: the Ketogenic (Low-Carb) and GAPS (Gut and Psychology / Physiology Syndrome) diets.

Continue reading “Genetics does not have to dictate my health.”