What are the benefits of keto diet?

 

 

Over the past several years, I have performed in-depth research on different diets that are popular for their claimed health-boosting and weight-loss benefits. The keto diet is among them.

To give you a quick overview, the keto diet is short for the ketogenic diet. In general, the keto diet is composed of 75% good fats, 20% protein, and 5% carbs. There are a few variations of the keto diet (like high-protein keto diet), but this is generally the standard macronutrient ratio needed in order to achieve ketosis.

Ketosis is the key to the keto diet. Ketosis is a normal metabolic process characterized by increased ketone production. Ketones are a form of energy that is alternative to carbohydrates. Carbohydrates break down into glucose, which are easy for the body to use, but can also be problematic when over-consumed, like they are in the Standard American Diet (SAD).

To understand if the keto diet is considered healthy, first, let’s take a step back to understand ketosis - since misunderstandings are often the root of the criticism of the keto diet.

This is what I have found in my research about the potential health benefits of the keto diet with links to relevant research:

1.      Promotes weight loss: While a low-fat diet is often recommended for weight loss, but research shows that a high fat, moderate protein, and low-carbohydrate diet is much more effective at promoting weight loss, thanks to the beauty of ketone bodies.

2.      Lowers risk factors for disease: These risk factors include high blood sugar and insulin levels, high cholesterol, and high triglycerides, among others.

3.      Protects from muscle loss: a very low carbohydrate diet with adequate amounts of protein are likely protective against the loss of muscle mass.

4.      Lowers the risk of type 2 diabetes: Excess fat is linked to metabolic disorders like type 2 diabetes, and weight loss spurred by the keto diet can help to lower risk factors..

1.      Helps to control type 2 diabetes and other metabolic disorders: If you have diabetes, you may be turning to the ketogenic diet as a way to control your insulin and glucose levels. Early research shows that the ketogenic diet can help you significantly improve insulin sensitivity levels. One study even shows that some diabetes patients were able to stop taking their diabetes medication altogether while on the keto diet.

2.      May help slow tumor growth for certain types of cancer: Early research shows that a calorically-restricted ketogenic diet is an effective alternative therapy for malignant brain cancer). Since high levels of circulating glucose in the blood are needed for tumor growth, the glucose-reducing effects of the keto diet help to slow tumor growth.

3.      Improves symptoms of Parkinson’s disease and Alzheimer’s disease: The ketogenic diet may help to reduce the symptoms and slow the progression of degenerative brain diseases like Alzheimer’s disease and Parkinson’s disease.

4.      Helps treat factors causing polycystic ovarian syndrome (POS): POS is the most common cause of infertility among women. One of the aggravating factors of POS is high levels of insulin. The ketogenic diet can help reduce insulin and glucose levels in the blood as a dietary therapy for POS.

5.      Boosts recover from brain diseases: Initial animal studies show that the keto diet may boost the recovery of young people who have experienced traumatic brain injuries).

6.      Reduces the severity of acne: One of the factors that can increase your risk of acne is high insulin levels in the blood. Since the ketogenic diet doesn’t allow you to eat sugar or processed foods, which up insulin levels, it may help to improve the appearance of acne.

For most people, the ketogenic diet could offer significant health benefits.

The two main worries of health and nutrition specialists are the following:

1.      People follow the keto diet without consulting a specialist first

2.      The keto diet has not been around long enough to understand its long-term effects

 

 

There are logical responses to both of these concerns and they are directly connected. Research, even if it is relatively new, is on the side of the ketogenic diet. But it is true that an unbalanced keto diet (or any unbalanced diet, for that matter) could have detrimental effects.

For that reason, it is important to:

1.       Get a general medical check-up to make sure you are in good health to follow a restrictive diet.

2.      Consult with a registered dietician who is a specialist in the ketogenic diet to guide you on how to build a well-balanced ketogenic diet that fills all of your nutrient needs.

Once you check these off of your list, you will very likely be able to reap the benefits of the ketogenic diet for your health.

What’s the actual way to lose fat? The ketogenic diet or a simple balanced diet with a calorie deficit?

 

I'm going to give you some advice which goes against the grain here. I think it's disheartening talking about diets and calorie deficit. I'm speaking from experience here, so I do know what I'm talking about.

The keto diet is quite good - it's implemented the wrong way by many people. The issue is that people tend to eat A LOT of protein. This is counterproductive to the whole process. We want our body to start burning our stored fat for energy. Unfortunately, consuming too much protein will train the body to convert it to sugar - so you end up burning that off for energy instead of your body fat. Keto works well in the beginning, but your body will start to get burnt out as a result. You will begin to stagnate eventually, and most likely chuck in the towel.

One thing I'd like to point out is that going low carb daily exhausts your thyroid as well. That will result in an even more sluggish metabolism. Done well, and adequately, the keto can help you lose a lot of body fat - especially if you are on the obese side. Done incorrectly, and you will not reach its full potential.

After all this negativity, what do I recommend instead?

Intermittent fasting!

Intermittent fasting is your best strategy for fat loss - long term, in the easiest, cost-effective and sustainable way. You eat less, and you don't have to go extremely low calorie when you are eating, and you feel terrific. Now, please don't think this is the simplest thing to do straight away. It does take time to stop feeling like rubbish when you start fasting. It's the bodies natural process to experience many uncomfortable feelings in the beginning, like extreme urination, hunger, tiredness and no energy for exercise. This does not last for very long. It will be 1–2 weeks max I promise you! Ride the tide and let it slide.

Fasting will give you results within the first week. The duration and length of fasting will depend on your goals, Fasting every day is a great strategy, but you don't have to if that's not your cup of tea. Every other day or 3 intense 24-hour fasts per week will give you great results. I fast every day, and I'm so used to it now, I haven't diverted back. Once you do this for a while, you don't feel hungry anymore, and your best resource of energy is when you don't eat. Plus, you put on muscle and maintain it too.

Some of you may be skeptical, so I urge you to do some research, and perhaps give it a try and see for yourself. I've done most diets - keto, paleo, low carb, low calorie. They all suck - and you can't sustain them at all. With fasting, it took me a good six months to lose body fat. I was at the stage in which I was doing far too much cardio and dieting. My body was not going to give in easily. Slowly, with patience and proper training - not to mention nutrition, I was able to become leaner, muscular and my body can now tolerate higher calories, more carbs and my blood sugar levels are still low. Once you train your body to burn fat stores for energy, it just keeps on doing it. Is it sustainable for me? Absolutely! Do I train fasted - yes, I most certainly do. Can I lift heavy and train hard as well - of course, you can!

With any eating plan, I do always recommend you have a day or two of eating an abundance of calories. That shocks the body and replenishes it's glycogen stores. I do this a lot when I train with heavyweights. Now, not so much - as the bands are the best that I can get to right now. When gyms open up again, it will be back onto the heavy metal.

Please do give fasting a go as a strategy to achieve your body reshaping goals. I have found it to be the best and fastest way to make trigger fat loss, and I won't ever go back to these silly diets ever again. Stick with what's worked for our ancestors because we have not changed much metabolically. It's just now, we have a multitude of food to choose from, and unfortunately, make the wrong choices too often.

What has the keto diet taught you?

I really like this question because I think it’s very important to learn from your experiences, especially when it comes to nutrition and health. I have put myself through numerous diets and I’ve successfully lost weight on many, gained muscle mass on many and I’ve also horribly gained weight after many too.

Extreme Diets and the results are usually temporary as they are difficult to maintain for long term and the key is to find a balanced way of eating all the food groups so that this plan can become a lifestyle.

Focusing on what I’ve learned from the Ketogenic Diet, the biggest realization for me was that healthy fats are a very crucial nutrient in your diet for weightloss and I really learned to let go of the fear of eating fats. Marketing of low fat and reduced fat products in the health industry has been going on for years now and I didn’t realize how much of a health scam some of these products are until I put myself through the keto diet. I learned how processed those products are and how almost all low fat and fat free foods are much higher in carbohydrates than the whole versions. Once fat is removed from food a lot of the nutrition is also removed and replaced with some form of carbohydrate.

Healthy fats are very important for a balanced diet and include; Monounsaturated fatty acids (found in plant foods such as nuts and avocados), polyunsaturated fatty acids (found in fatty fish like salmon and mackerel) and even saturated fats (studies show that there is no correlation between saturated fats raising LDL cholesterol and heart disease, however many doctors still recommend moderately eating saturated fats). These essential fats are important for making necessary hormones and are vital for absorbing fat soluble vitamins. Therefore following a low fat diet can result in a lowered immune system as well as bone health, skin, hair and nails.

Another huge point I learned from dieting in general is how carbohydrates really affect the human body and many metabolic processes. Carbohydrates cause an increase in insulin and store glucose as glycogen in the liver and muscle cells. Refined carbohydrates are typically high in sugar and low in fiber, which results in an even greater insulin spike and can result in filling up all your glycogen stores and therefore some fat cells. Every gram of carbohydrate stored in the body as glycogen results in 2–3 grams of water being retained in the body as well. That is why significant water retention occurs after a large quantity of carbs are consumed, as well as the water retention that comes with the high amount of sodium in many refined carbohydrates. However I also learned that complex carbohydrates are an important part of a balanced diet and provide significant energy for physical activity and concentration. Complex carbohydrates are also high in fiber, which aids in digestion and also promotes feeling full for a longer amount of time. Removing refined and simple carbohydrates is definitely beneficial for a persons health and weightloss success but severly limiting complex carbohydrates too can cause lethargy and a decrease in physical and mental performance. After really struggling at school and constantly being exhausted I learned that not all carbohydrates are evil, just the ones that have a ton of added sugar, no fiber and all the other gibberish looking ingredients on the packaging.

The first two photos are before and after examples of myself after just two days of heavy carbohydrate and fat binging for the HCG diet... carbohydrates should not be included for the fat loading portion of the HCG diet, especially not simple carbs, but I was an extreme exercise bulimic at the time and craved to do both.

In the first photo I was on more of a plant based diet that was high in protein, moderate fat and lower in carbohydrates. My body fat percentage was at 8%, which is way too low for a female and not healthy. I wish I hadn’ felt the need to test the HCG diet on myself but I don’t like to sell anything diet related to patients at the office I work at without trying the diet myself. (Excuse the wine glass… I was celebrating completing my final exams)

The above after photo shows just how much water the muscle cells can hold after a significant increase in carbohydrate consumption.

Another thing I learned is that although polyunsaturated fatty acids are healthy many people consume too much Omega-6 fatty acids (found in vegetable oils, dairy, pork and beef). A high consumption of Omega-6 can cause a significant increase in inflammation and its been studied to even cause depression. On the other hand increasing omega-3 fatty acid consumption reduces inflammation, enhances memory and decreases joint problems. Therefore it is recommended to replace your protein in meals with salmon or other fatty fish a couple times a week in order to increase Omega-3.

Over all I have learned so much from dieting, and sadly I have learned even more from the eating disorders I developed from the excessive dieting and the extremes I have pushed myself through. One day when I am fully recovered I plan on sharing my full detailed story and photos from my experience with binge eating disorder, bulimia and anorexia.

Here is a photo at my worst point with my physical health after years of dieting. This photo was about 8 months after I successfully lost weight on the ketogenic diet, and I was horribly depressed that I gained it all back and more. I was put on numerous different antidepressants and other medication for binge eating disorder and bulimia because I began heavily binging processed carbohydrates due to insatiable cravings for anything and everything sweet. I think these cravings had a lot to do with the months of extreme carb restricting I did.

The greatest thing I have learned from all my years of excessive dieting is to love and accept yourself for who you are and not how you look, letting go of perfectionism and allowing yourself to find balance and moderation with food and exercise.

This final picture is how I looked 3 years ago BEFORE I started experimenting with all the different diets and completely eliminating food groups. This was when I had a balanced/moderate plan of eating and exercise routine. This is also when I felt the best.

I apologize for the excessive answer but I’ve been looking forward to writing it all week. Hopefully my photos don’t offend anyone but I’ve learned pictures are really worth a thousand words. I really want others to learn from my nutrition mistakes that were painful, damaged my health and that I am still in the process of recovering from two years later. If I could save anyone else from pushing their own bodies and themselves too far then all of it was possibly worth it.

What has been your experience with the ketogenic diet?

I have an indirect experience with it, if it'd be of any help. My husband is on keto for the last 2 years and he isn't doing it because he thinks it’s fashionable. He is pre-diabetic, and he's only 34. For a long time, nearly for 5 years before he started the diet, he felt “miserable”. He'd always be fatigued. He'd come home from work and pass out on the couch, then wake up in the middle of the night and stay awake for the rest of the night. He told me he had concentration issues, had an erratic routine, or no routine. I'm not kidding, it was driving me crazy. And not to forget his night sweats! He'd soak up the pillow cover in perspiration. He then heard of the diet through a friend who had been following it for about a while. He did a lot of research on the diet. It seemed to make a lot of sense to him. He'd talk about it non-stop for about a month before he even began the diet. Back then, I thought it'd really pass and that it was one of those crazy fad diets. Now 2 years later, he amazes me. I have never seen someone stick to a diet so staunchly. Like he admits, he has a very strong motive to do it. What drives him is the way he feels about himself. He's not fatigued anymore and feels like a “normal person” in his words. Losing 20 lbs was just a small perk! He did not do it to lose weight. He did it to control his diabetes and cholestrol. I wish you could hear it from the horse’s mouth on the scientific backing of this diet. Unfortunately he's not a Quora addict like I am. So, I'm only addressing your direct questions. If you did some research, I'm sure you'd find out more about how carbs get broken down as sugar and so insulin is produced in the body, and how it's different with keto, etc etc.

On the other hand, I was trying to lose baby weight and since my husband lost a lot of weight, I decided to try it as well. I lasted just a month. I did not feel any drastic difference in how I felt, but honestly I did have a few episodes where I felt very very sleepy at work - probably because I cheated on the diet with a bit of carbs. I did lose about 7–8 lbs that month. But may be I was losing weight anyways. I'm not sure. But we did test my keto levels using keto strips and I was in very good keto inspite of the teensy cheats every now and then.

This diet is a piece of (keto)cake for my husband because he detests sugar, sweet and can totally do without carbs. He does have a few favorites that he has foregone. In his words, it's a very small compromise compared to how his life has changed. Once in a blue moon, I do dig up new keto recipes and try to cook something nice for him(though he insists it is absolutely unnecessary).

Also, I’m not saying that everybody will have the same effect. But from the many keto groups that I follow, I do see people commenting on how awesome they feel.

What he eats:

Breakfast: Eggs with Brocolli and avocado oil - that's everyday!

Lunch: Varies between chicken, pork, bacon with a side of salad with lots of cheese and oil - I try different recipes of chicken with minimal or no carbs. When we eat out, he binges on steak and ribs, which I don't make at home.

Dinner: a variation of the same he's had for lunch.

Diet coke: At least 3 to 5 cans of 300ml everyday (much to everybody's horror)

He drinks once in a while. It’s not advisable to drink while on keto. He has one pint of very low carb and keto-friendly beer like miller light, michelob ultra, etc. If he goes overboard, he falls out of keto.

There’s no limit as to how much he can eat. He generally loads up on fat. Like I understand, your diet should comprise of 70% fat, 25% protein and 30 gm of carbs - this may vary.

My husband is an absolutely non-fussy eater and generally can eat the same meal the whole week. Sometimes I do surprise him with Keto chocolate mousse and other similar treats. But he's no sucker for those and can live without it.

As a snack, he eats of lot of nuts - pecan, walnut, almonds, cashew and when he wants to penny-pinch, peanuts. He never gets any hunger pangs. The oil abstains you from feeling hungry.

There are numerous websites that provide the yummiest of keto recipes. My husband’s mantra is to keep it simple. That sustains you in the diet for long. I generally look for Indian keto recipes, but eventually figured that anything you cook is fine as long as you maintain the keto ratio for fat, protein and almost-no-carb. Should also add that the spice level my husband could eat has gone down drastically.

I’d be happy to help if you need more info.

Update: 3 years later, hubby is still going strong on keto. And another baby later, I’ve taken another plunge into keto - started out with simple goals. It’s been roughly a month and I definitely feel lighter.

What are the benefits of keto diet?

Over the past several years, I have performed in-depth research on different diets that are popular for their claimed health-boosting and weight-loss benefits. The keto diet is among them.

To give you a quick overview, the keto diet is short for the ketogenic diet. In general, the keto diet is composed of 75% good fats, 20% protein, and 5% carbs. There are a few variations of the keto diet (like high-protein keto diet), but this is generally the standard macronutrient ratio needed in order to achieve ketosis.

Ketosis is the key to the keto diet. Ketosis is a normal metabolic process characterized by increased ketone production. Ketones are a form of energy that is alternative to carbohydrates. Carbohydrates break down into glucose, which are easy for the body to use, but can also be problematic when over-consumed, like they are in the Standard American Diet (SAD).

To understand if the keto diet is considered healthy, first, let’s take a step back to understand ketosis - since misunderstandings are often the root of the criticism of the keto diet.

This is what I have found in my research about the potential health benefits of the keto diet with links to relevant research:

1. Promotes weight loss: While a low-fat diet is often recommended for weight loss, but research shows that a high fat, moderate protein, and low-carbohydrate diet is much more effective at promoting weight loss, thanks to the beauty of ketone bodies.
2. Lowers risk factors for disease: These risk factors include high blood sugar and insulin levels, high cholesterol, and high triglycerides, among others.
3. Protects from muscle loss: a very low carbohydrate diet with adequate amounts of protein are likely protective against the loss of muscle mass.
4. Lowers the risk of type 2 diabetes: Excess fat is linked to metabolic disorders like type 2 diabetes, and weight loss spurred by the keto diet can help to lower risk factors..
5. Helps to control type 2 diabetes and other metabolic disorders: If you have diabetes, you may be turning to the ketogenic diet as a way to control your insulin and glucose levels. Early research shows that the ketogenic diet can help you significantly improve insulin sensitivity levels. One study even shows that some diabetes patients were able to stop taking their diabetes medication altogether while on the keto diet.
6. May help slow tumor growth for certain types of cancer: Early research shows that a calorically-restricted ketogenic diet is an effective alternative therapy for malignant brain cancer). Since high levels of circulating glucose in the blood are needed for tumor growth, the glucose-reducing effects of the keto diet help to slow tumor growth.
7. Improves symptoms of Parkinson’s disease and Alzheimer’s disease: The ketogenic diet may help to reduce the symptoms and slow the progression of degenerative brain diseases like Alzheimer’s disease and Parkinson’s disease.
8. Helps treat factors causing polycystic ovarian syndrome (POS): POS is the most common cause of infertility among women. One of the aggravating factors of POS is high levels of insulin. The ketogenic diet can help reduce insulin and glucose levels in the blood as a dietary therapy for POS.
9. Boosts recover from brain diseases: Initial animal studies show that the keto diet may boost the recovery of young people who have experienced traumatic brain injuries).
10. Reduces the severity of acne: One of the factors that can increase your risk of acne is high insulin levels in the blood. Since the ketogenic diet doesn’t allow you to eat sugar or processed foods, which up insulin levels, it may help to improve the appearance of acne.
    
    

For most people, the ketogenic diet could offer significant health benefits.

The two main worries of health and nutrition specialists are the following:

1. People follow the keto diet without consulting a specialist first
2. The keto diet has not been around long enough to understand its long-term effects

There are logical responses to both of these concerns and they are directly connected. Research, even if it is relatively new, is on the side of the ketogenic diet. But it is true that an unbalanced keto diet (or any unbalanced diet, for that matter) could have detrimental effects.

For that reason, it is important to:

1. Get a general medical check-up to make sure you are in good health to follow a restrictive diet.
2. Consult with a registered dietician who is a specialist in the ketogenic diet to guide you on how to build a well-balanced ketogenic diet that fills all of your nutrient needs.

Once you check these off of your list, you will very likely be able to reap the benefits of the ketogenic diet for your health.

How does a Ketogenic diet change your life?

Where to begin! When I first read about the diet, I thought it was absurd. How can a high fat diet help me lose weight? However, this absurd diet is the only thing that has worked for me! I’ve been overweight for a lot of my adult life and have tried many different ways to lose.

Before I go on, I want to mention that I am definitely not one of those “carbs are our enemy” and “destroy ALL THE gluten’ people but Keto is something that works for me and has changed my life for the better in many ways:

1. I have lost 30 pounds so far which is the most I have lost in years. I had previously been losing and gaining the same five pounds over and over.

2. I have tons of energy all day. I still drink coffee because I like to, but I don’t need it like I did before.

3. I drink way less alcohol and way more water. I don’t have room for the carbs on most days and that has brought my drinking down from pretty much every night to only a couple times a month.

4. My skin is better. I have a lot of skin issues like eczema, psoriasis, dermatitis, blepharitis, you name it. And while all of these things are chronic and may never fully go away, it is much more manageable now. My patches are smaller and I have to use far less of my prescription creams and such.

5. Part of my keto day is fasting and I have found that my mental clarity has improved. I am far more productive at work and I’m more motivated in my down time to work out or do something useful with my time. I used to be a Grade A Couch Potato and while I still enjoy hanging out on the couch, it isn’t my main source of entertainment anymore.

6. My chronic depression/anxiety, which I’ve had some form of since I was a kid, is more manageable than it’s ever been. I will say, during the keto flu, I was actually more anxious, but again I’m prone to it and it’s pretty common due to Pseudohypoglycemia which you can read more about here. It could be a combination of the things I mentioned (weight loss, better skin, etc.) but I feel happier and less anxious which has led to me finding new opportunities and meeting new people. I still have anxiety but it doesn’t stop me from doing things anymore.

7. A combination of the keto diet and a book called Brain Over Binge, helped me overcome binge eating; another terrible habit I developed as a kid. I felt like I tried everything to stop bingeing and nothing helped. I was a couple times a week binger and it led to weight gain and feelings of shame, and more bingeing. When I’m doing keto I don’t feel deprived of anything, I can eat pretty much any time, and with the aforementioned happiness and energy, I haven’t binged in months.

8. I was a junk food junkie. I love sweets and would typically binge on cake or something equally as terrible for you. Keto allows artificial sweetener (if you really need it) but thankfully I hate artificial sweetener so it has really helped me break my sweet tooth. I don’t even crave it anymore. Now I’m like I want to “cheat” and eat a strawberry!

9. My fiancé and I cook a lot more now, which means we go out to eat a lot less. We were spending hundreds of dollars a month eating out before we started doing keto full time. We would house a whole pizza and breadsticks plus dessert, or Chinese food meant for 6 people (judging by how many fortune cookies we got) and now we have fun cooking together, we eat a lot less, and we save money.

We have been brainwashed to think of fat as bad, and once I let myself off the “low-fat, low-cal, sugar-free (but packed with all kinds of other crap)” bandwagon, I was able to jump into keto and eat high quality foods and gain a lifestyle that I’m happy with.

**Disclamer* This is my experience and is anecdotal. I am not a nutritionist or a trained medical professional and all research was done on my own. As always, check with your doctor if you are diabetic or have any other health issues that could make keto dangerous. Though a lot of doctors are still on the low fat, high protein kick and think of keto as a “fad” so it’s best to do your own research as well. **

What foods are good for losing weight?

Get Your Own Ketogenic Meal Plan:

So, I know we are all looking for the ketogenic meal plan that’s easy to follow and make us reach our goals. I set out some best easy practices for smash your target easily.

It is very depth researched ketogenic meal plan for the fight on heart, diabetes, and obesity-related diseases.

When you follow this kind of diet, your body is in ketosis state, it starts signal for burn fat deposits instead of storing the fat.

You already know that this process finally leads to lose more weight and put your body in perfect shape.

The healthy ratio of fat, protein, and carbohydrates is

65%, 30% and 5%.

The above-mentioned ratio is your target, to achieve this, you need to follow some easy ketogenic meal plan that can treat diseases and proper weight.

It lowers levels of,

cholesterol,

Blood sugar regulation,

body fat,

Heavy hunger controlling.

Ketogenic Meal Plan for Beginner:

For start the keto diet for weight loss, so you need to learn

What is keto diet?

What is the ketosis?

and

What are the side effects while following the keto diet:

At the beginning of this diet, the most important thing is to stay your body in ketosis.

You just need to reduce carbs in your daily routine. By doing like this your body automatically moves into the ketosis state.

Below are some delicious low carb foods that are very helpful for keto beginners to stay in ketosis.

Meat,

Turkey, bacon, pork, chicken, ham and some red meats to eat in a ketogenic meal plan.

Fish,

Fish name Fat Percentage

Sardines 1.8%

Tuna 1.3%

Snapper 0.2%

Lake trout 1.6%

Herring 1.5%

Salmon 1.1%.

Butter,

Butter is used as a nutrient in keto recipes for good taste.

That is very good for making our recipes most delicious for eating.

eggs,

Eggs are very good in nutrition values and that can be eaten as boiled, fired, omelet, poached, goose, quail, scrambled and more.

healthy oils,

We must care about cooking oils for making ketogenic recipes. That is low in carbs and healthy to eat.

Such kind of oils includes in our ketogenic meal plan.

Oils like olive, coconut, and avocado. This kind of healthy oil gives healthy fats for cooking our recipes.

Low carb vegetables and

Cheese.

Keto beginner must pick up items from the above-mentioned food list only.

If you control your hunger with these foods then finally your body produces ketones.

Tips to Avoid Keto Flue:

1. Eat few more quality cabs.

2. Drink lot of water to reduce dizziness and fatigue.

3. Eat more calories.

4. Add extra salt in your recipes.

5. For combact more people eat more fats.

Make Your Body Fat Burner:

The hardest thing is staying in the diet, to make easy for staying in keto. You need to follow some easy ketogenic meal plan makes us reach out our goal in short time of period.