Your new Keto lifestyle: Everything you need to know - 3 Benefits of Keto

Admin
Sep 11, 2020
8 min read

Updated: Oct 23, 2020

Keto is everywhere; it's the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let's cut through the science, separate fact from fiction, and look at the benefits of the keto diet.

Benefit #1: Weight Loss

Okay, so this one isn't so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

• The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings

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• Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of "backup" energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.

Benefit #2: Brain Function

A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It's a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)

Benefit #3: Potential Cancer Benefits

One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/)

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Conclusion

If you're reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don't just skim through it and store it in the back of your brain and say "that's nice for some people", motivate yourself to change.

1. Keto Fruits

The best low carb fruit options you can enjoy while staying on ketosis:

Tomatoes - 2.69 Net Carbs per 100g
Avocado - 1.84 Net Carbs per 100g
Blackberries - 4.31 Net Carbs per 100g
Raspberries - 5.44 Net Carbs per 100g
Star Fruit - 3.93 Net Carbs per 100g
Strawberries - 5.64 Net Carbs per 100g

2. Keto Carbs

There is what we call the 80/20 rule when it comes to choosing your carbs for your meals.

For the 80% you should select the leafy greens such as kale, asparagus, lettuce, spinach, chard, etc., and those veggies that have the lowest carb sources, while the remaining 20%, must be from other moderate carb vegetables such as, cabbage, broccoli, cauliflower, yellow onions, etc.

3. Keto Proteins

Proteins should come from fatty sources, for most of the time (80%), such as eggs, bacon, pork, steak, ground beef and lamb. The remaining 20% should be coming from cheese, chicken, nuts and fish.

4. Keto Fats

80% of the time, fats should come from healthy fat sources like avocado, MCT oil, butter, eggs, fatty meats, macadamia oil. While the remaining 20%, it should come from other fat sources like chia seeds, milk, flax seeds, nut butters, nuts, etc. But remember, these options from the 20% must be consumed in moderation as the carbs can add up easily.

5. Keto Cupcakes

Keto Cupcakes A delicious snack option which is lemon cupcakes, topped with raspberry frosting. ----------------------------‐------------------ 🍽 Servings: 12 Ingredients: Lemon Cupcakes -2 1/3 cups almond flour -1 teaspoon baking powder -½ teaspoon sea salt -½ teaspoon xanthan gum -¾ cup granulated Swerve -2 tablespoons lemon zest -2 tablespoons melted butter -3 large eggs ¾ cup unsweetened almond milk -1 tablespoon vanilla extract -2 teaspoons lemon extract

Raspberry Frosting: -16 ounces cream cheese, softened -2 tablespoons butter, softened -1/3 cup Swerve -¾ cup unsweetened frozen raspberries -3 tablespoons whipping cream -1 teaspoon lemon juice -1 teaspoon vanilla extract Procedure: 1. Preheat oven to 350°F and line a cupcake pan with papers. 2. In a large bowl, whisk together almond flour, baking powder, salt, xanthan gum, sweetener, and zest until combined. 3. Whisk melted butter into the dry ingredients. The mixture should form into coarse crumbs. 4. Add eggs and stir until incorporated. The batter will begin to stick together. 5. Add almond milk, vanilla, and lemon extract and whisk until the batter is smooth. 6. Carefully fill the prepared cupcake papers until they are about ¾ full—about 2 heaping tablespoons for each cupcake. 7. Place cupcakes in preheated oven and bake for 29-32 minutes or until the cupcake bounces back when pressed. 8. Let cupcakes cool on a rack until they reach room temperature before frosting. 9. In a large bowl, whip together cream cheese and butter using an electric mixer. 10. Blend in sweetener and frozen raspberries until combined. Add whipping cream, lemon juice, and vanilla and blend until smooth. 11. Using a piping bag, frost cupcakes as desired. ➡ Nutritional Information: Energy - 337 kcal Protein – 9g

Fat – 30g Net Carbs – 6g

6. Keto Mac and Cheese

Mac and Cheese is one of the most loved dishes and here is a recipe that’s perfect for low carb eaters. ----------------------------‐------------------ 🍽 Servings: 8 (3/4 cup) Ingredients: - 2 pounds frozen cauliflower florets -1 cup heavy whipping cream -4 ounces cream cheese, cubed -8 ounces cheddar cheese, shredded -1 teaspoons Dijon mustard -1 teaspoon turmeric -½ teaspoon garlic powder -Salt and pepper to taste

Procedure: 1. Cook the cauliflower florets according to the package instructions. 2. Bring the cream to a simmer. Use a whisk to stir in the cream cheese and mix until smooth. 3. Stir in 6 ounces of the shredded cheddar cheese. Save the other 2 ounces for later. Mix until the cheese melts into the sauce. 4. Add the Dijon mustard, turmeric, powdered garlic, salt, and pepper. The sauce will become a smooth yellow color. 5. Make sure that the cauliflower is drained then add it to the cheese sauce. Evenly coat the florets with sauce. 6. Sprinkle on the remaining 2 ounces of cheddar cheese, then stir until mostly melted. ➡ Nutritional Information: Energy - 295 kcal Protein – 11g

Fat – 25g Net Carbs – 5g

7. Keto Pancakes

Our "Done For You" keto meal plans are completely customized based on your food preferences and weight loss goals. You can visit our website www.customketodiet.com/get-diet to start creating your plan. Simply follow it to achieve a successful keto diet! 🙂 Keto Pancakes A nice way to start your day is through this keto pancakes for breakfast. Pair with a sugar free syrup and you’re good to go! ----------------------------‐------------------

Ingredients:

4 Eggs 2 tbsp Butter 4oz Cream Cheese Sugar Free Syrup 1/2 tbsp Vanilla Extract 1/2 scoop of Whey Protein

Procedure: 1) Place eggs, cream cheese, butter and vanilla in a food processor or a blender, then blend until mixture is a liquid consistency. 2) Blend in Whey protein powder. 3) Spray a nonstick flat-bottom pan with coconut oil or non-stick spray and let the pan get warm over medium heat. 4) Pour about ⅓ cup of batter into the pan and let it cook untouched for 2 minutes or until batter starts to bubble. 5) Flip the pancake and let it cook for 1 minute. Repeat steps 4 and 5 to finish all the batter. 6) On a serving plate, stack up all the pancakes, add a slice of butter if preferred, and drizzle with some sugar-free maple syrup! ➡ Nutritional Information: Energy - 936 kcal Protein – 43g

Fat – 78g Net Carbs – 5g

8. Keto Cheesy Bacon Soup

This creamy, cheesy soup is a sure winner and might become one of your favorite. Not just delicious but it’s also healthy as it contains cauliflower which is a good option of veggie on the keto diet. ----------------------------‐------------------ Servings: 6 Ingredients: ¼ cup olive oil 1 teaspoon minced garlic 1 medium head cauliflower, chopped 2 cups chicken broth 1 cup water 1 cup heavy whipping cream 1 teaspoon xanthan gum 1 ½ cups shredded cheddar cheese 4 tablespoons bacon bits

Procedure: 1. In a deep pan, heat up 3/4 of the olive oil and the garlic on medium heat. 2. Once hot, add in the cauliflower. 3. Pour in the chicken broth and water, bringing it to a boil over high heat. Stir frequently. 4. Once it’s boiling, stir in the heavy whipping cream then turn the heat down to medium. 5. In a separate bowl, whisk together the rest of your oil and xanthan gum to make a slurry. 6. Drop your slurry into the soup and stir. It should start to thicken. 7. Little by little, add in your cheese, stirring it into the soup so it melts. 8. Whisk in your bacon and serve! ➡ Nutritional Information: Energy - 343 kcal Protein – 17g

Fat – 289g Net Carbs – 4g

Click here to discover the fastest way and simple 30 second morning ritual that melts stubborn belly fat.

Worried about Green Veggie Inflames Blood Sugar. Click here to discover how to Avoid This “Healthy” Green Veggie.

Your new Keto lifestyle: Everything you need to know - 3 Benefits of Keto

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