WHY THE KETO DIET?
For one that is interested in learning how to Keto DIet, it is first important for one to understand what is the Keto diet, how it works and its amazing advantages for one’s future health and longevity.
The Keto Diet is not a passing fad as many might think but an amazing reversion to the diet for which our DNA is designed and which today is now recognized scientifically.
For many hundreds of thousands of years our Cavemen and Cavewomen ancestors, whose DNA we inherited, hunted and lived on prey consisting of saturated fat and protein.
These Cavemen and Cavewomen were very healthy, strong, lean and fast so as to catch their prey.
Our cavemen and cavewomen ancestors were not plagued with the rampant diseases of today which have made the human species the sickest species on the planet and which have grown exponentially since about 1900.
For more information on motivation as to why one should embark on the Keto Diet and its benefits, please visit How Keto Prevents The Top 5 Leading Causes For Death? and Why The Amazing Keto For Dummies And You?
Further, it is important to note that the most important benefit of the Keto Diet is not losing weight, as many think, but in increasing one’s health, longevity and disease prevention.
Moreover, regardless of any arguments to the contrary regarding the Ketogenic Diet, its origin, etc, the fact remains that Keto Diet is the proven diet of choice that results in increased energy, health, and longevity.
WHAT THE KETO DIET IS NOT?
The Keto Diet is not, and should not be confused with, a low-calorie diet wherein one fights hunger in an attempt to lose weight.
Such a low-calorie diet has been compared to and is another term for “starvation” as one is continually fighting hunger and sooner or later hunger will win.
When practicing the Keto Diet one does not experience hunger since one is not fighting the effects of Insulin which drive glucose into one’s cells and which prevents one from accessing such fat stores for energy.
Further, the Keto Diet is not the Paleo Diet which is an improvement over the disastrous American/Western Diet of today, but which falls short of the outstanding advantages of the Keto Diet which recognizes the importance of restricting carbs.
Contrary to the Paleo Diet’s premise, our Cavemen ancestors were carnivores running on a very low carb diet and not produce eaters to any large extent, if at all.
It is important to note that our Homo Sapien Ancestors, who existed as hunters for 200,000 years BC, did not even start to begin cultivating crops until about 11,000 BC.
This time of 11,000 BC was shortly after the Ice Age, which started about 2.6 Million years ago, ended in about 11,700 BC.
By 11,700 BC, our DNA was completely established well before the start of any crop cultivation.
Also, the Keto Diet is not the Atkins Diet which focuses on a high protein intake percentage vs good saturated fats.
It seems Atkins did not realize that the result of high protein intake causes the body to produce excessive glucose which results in the unwanted Insulin response.
Further, note that the Keto Diet does not result in Ketoacidosis which is entirely different and dangerous condition entirely.
HOW TO KETO DIET CORRECTLY
Once one understands the advantages of and the rationale for the Keto Diet, and when one has decided to, therefore, proceed with the Keto Diet, there are a number of considerations that are important.
This information is important even if one has already embraced the Keto Diet.
A number of chief considerations regarding the Keto Diet are but not limited to the following:
The ideal consumption targets for the Ketogenic Diet are:
- Healthy Fats 80%
- Protein 15%
- Carbohydrates 5%
The Keto Diet by resisting Insulin allows one to consume body fat for energy.
When Insulin is present it drives glucose into one’s body and especially one’s belly.
And, it prevents one from accessing one’s belly to use fat for energy.
One should use a tape measure to determine one’s ideal condition vs just using the scale.
The scale can be discouraging and vary widely from day to day.
The ideal tape measure result should be at least a belly measurement at one’s navel that is one half the number of inches of one’s height.
For instance if one is 6 feet tall (72 inches)) then one’s belly circumference at the waist should be no more than 36 inches
KEY KETO RULES
One should embrace the main rules for the Ketogenic Diet which are:
- Never Go Hungry
- Do Not Eat If Not Hungry
- Always have a few Ketogenic friendly foods readily available, for if and when one gets hungry. Note that this third rule is very important because one will not go to an unfriendly Ketogenic food just because one is hungry and does not have a Ketogenic friendly food or snack readily available.
PREPARING FOR KETO
To ensure one’s success on the Keto Diet, it is important that from the start one clears out temptations completely from one’s home.
This means either giving away or throwing away all bad non-Keto foods, such as both sugar and not sugar soft drinks, cereals, breads, cookies, sugar and etc.
Further, if one is not sure then get rid of it.
Also, one should stock up on healthy Keto fats and proteins as well as good drinks as further described.
The bottom line is one should not be caught hungry with no Keto foods available and just tempting unhealthy non-Keto foods at hand.
And, one should best not plan to eat out for the first week when transitioning to the Keto Diet.
Once one settles into Ketosis one will lose cravings for high glucose foods since one has broken the Insulin Yo-Yo eat and then get hungry again effect.
It is important for one to understand the trick that consuming too much protein can play on one.
Too much protein causes one’s body to produce the carbohydrate glycogen which causes an Insulin response such as does pure sugar.
So, one should not consume more than six ounces of protein per meal.
Some, for instance, when eating eggs with other foods, one can discard the egg white portion and/or give it to a pet while eating the highly nutritious egg yolk, thus not consuming too much protein and maintaining a good fat to protein ratio.
WHERE TO GO FOR GOOD FATS
As stated above, one on the Ketogenic Diet should strive for a consumption ratio of 80% Fats.
One has a great selection of healthy fats for one’s Keto Diet.
Some of these key fats are but are not limited to the following:
- Avocados, please visit What Are The Wonderful Avocado Health Facts?
- Avocado Oil
- Omega-3 Fatty Acids please visit What Are Omega 3 and Omega 6 Benefits?
- Fish, such as salmon, mackerel, herring, albacore tuna, and trout
- Soybean oil
- Chia Seeds
- Dark Chocolate
- Whole eggs
- Sunflower seeds
- Flax seeds or flax oil
- Coconut and Coconut Oil
- Olive Oil
- Safflower Oil
- Full Fat Yogurt with no sugar
- Saturated Cooking Fats
Note: Avoid deadly Trans Fats at all cost!
For more information on fats please visit: What Are The Different Types Of Fats In Food For Keto?
CHOLESTEROL AND SATURATED FAT ANXIETY
Regarding consuming foods that are high in Cholesterol it is important for one to understand that one’s body is intelligent and self-healing.
Further, one’s body makes 80% of its Cholesterol as it is needed.
Cholesterol is vital to life, the precursor to all hormones and one of its functions is to go to the aid of and to repair damaged arteries.
Illogically, special interests say that since cholesterol is at the site of a damaged artery it is the cause of the damage.
This is like saying that since firemen are at the site of fires, let’s just do away with firemen since they cause fires.
Furthermore, these interests have created “Cholesterol Anxiety” in the population and arbitrarily lowered the average cholesterol level to 200 from 250 to increase their income.
They started pushing the dangerous unsaturated fats such as Margarine over the good saturated fats, while making an additional fortune off of their Statins.
Per the Journal Of The AMA 1996, 1 in 4 taking Statins gets Cancer.
For an excellent and amazing must watch YouTube video presentation relating further to this topic please go to, click on and watch from the beginning: “The Greatest American Lies – The Oiling of America and Heart Disease”, By Sally Fallon-Morrel.
Further, one must understand that Inflammation and not Cholesterol is the cause of Heart Disease
Inflammation is caused by The American/Western Diet which is full of carbohydrates and Trans Fats.
Inflammation from one’s diet, and NOT Cholesterol, causes heart disease and for that matter arterial disease.
For a compelling must watch YouTube report on The Truth About Heart Disease & Cholesterol by Dr. Dwight Lundell past Chief of Staff and Chief of Surgery at Banner Heart Hospital, Mesa, AZ, please click on and watch from the beginning.
GOOD KETO PROTEIN SOURCES
The Keto Diet targets a food consumption of 15% good Protein.
Some of the good protein sources are but not limited to the following:
- Brussels Sprouts
GOOD KETO VEGGIES SOURCES
Veggies are very important for one’s health and longevity for among other things is their contribution to fiber.
Some of the important Vegies for the Keto Diet that do not violate the requirement of being low carb are listed below:
- Bell Peppers
- Egg Plant
- Green Beans
- Brussel Sprouts
GOOD KETO FRUIT SOURCES
Fruits for Keto present a big challenge since fruits tend to be high in carbohydrates.
Some fruits that one should consider are listed below with the understanding that they only contribute 7 grams of net carbohydrates per 100 grams:
- Green olives
- Black Olives
- Carambola aka Starfruit
- Lemon juice
- Lime juice
- Prickly pears
- Acerola, (West Indian Cherry)
- Casaba Melon
GOOD KETO FIBER SOURCES FOR KETO
Fiber intake is critical to one’s health including one’s gut health.
Major sources of foods that contribute to dietary fiber are:
- Pumpkin Seeds
- Chia Seeds
- Raw Coconut
- Flax Seed
- Collard Greens
- Metamucil Capsules, which should be considered as a last result to ensure one is getting enough dietary fiber.
GOOD KETO SWEETENERS FOR THE KETO DIET
Good sweeteners for the Keto Diet are limited at best.
The best Keto Diet sweetener is the Stevia Leaf product.
Stevia, thought the product of choice, should be taken in moderation.
It does not contain any carbohydrate, but it just may cause an Insulin response in some individuals.
And, with testing, one can determine if it does, in fact, hurt one’s state of Ketosis.
GOOD KETO BEVERAGES FOR THE KETO DIET
Coffee (Caffeine) by itself goes very well with the Keto Diet as it provides alertness and also provides an increase in fat mobilization.
Further, by taking advantage of Caveman Coffee one can use it as a vehicle to incorporate the addition of healthy fats into one’s Keto Diet routine while enjoying a delicious and healthy drink.
For further information on Caveman Coffee please visit What Are The Benefits Of Take No Prisoners Caveman Coffee?
2. APPLE CIDER VINEGAR
Apple Cider Vinegar is a very healthy drink that one needs to consider and enjoy when on the Keto Diet.
Further, Apple Cider vinegar can be enjoyed without interrupting one’s fasting state.
For more information on Apple Cider Vinegar please visit Amazing, The Health Benefits Of Apple Cider Vinegar Daily!
Although alcohol is not technically categorized as a carbohydrate, one’s body sees it as a carbohydrate.
Beer is the worst alcoholic beverage and should be avoided at all costs on the Keto Diet.
Wine is the second worst beverage for the Keto Diet and, if consumed, one should use moderation.
Thirdly, Alcohol such as vodka, scotch, etc is the best of the alcohol beverages and if taken with moderation, it can be considered as an OK carbohydrate addition to one’s Diet.
However, note to be careful as to what the alcohol is combined with, as additions such as Tonic are very high in carbohydrate, but Soda water is fine.
It is not necessary for one to exercise to enjoy the advantages of the Keto Diet.
However, exercise is a great addition to the Keto Diet and it will serve to increase the beneficial effects of it.
For more information regarding exercising on the Keto Diet please visit What Is The Best Keto Exercise Plan To Lose Belly Fat Fast?
The term Keto Flu refers to a condition when one that is practicing the Keto Diet experiences a loss of electrolytes which results from losing weight in the form of fluids.
This phenomenon which results in one feeling bad does not necessarily have to be experienced when practicing the Keto Diet.
Further, it can be easily prevented and, if experienced, can be easily corrected by merely taking a few very healthy supplements.
For an overview of the Keto Flu and the health supplements to take to either correct or prevent it from occurring can be found by visiting How To Prevent And Understand What’s A Keto Flu Episode?
MONITORING ONE’S KETO DIET
We are all like snowflakes in that we are all different and we all respond to the Keto Diet differently.
Therefore, without good Keto monitoring, we are really “flying in the dark”.
Fortunately, when on the Keto Diet one has the availability to use an excellent and convenient monitoring device to measure one’s state of Ketosis plus also one’s blood values such as glucose, hematocrit, and hemoglobin levels.
This state of the art monitoring device is the KETO-MOJO MONITOR, and for more information on it please visit How To Get Longevity With Amazing Keto-Mojo Test Strips?
INTERMITTENT FASTING AND AUTOPHAGY
Intermittent Fasting, although not necessary for the Keto Diet, is a great addition that fits very well with it.
Since the Keto Diet does not cause one to be hungry as a result of Insulin being produced one is able to easily go for extended periods without being hungry.
Thus, one can take advantage of either a 16 hour (TMAD) or a 22 hour (OMAD) Intermittent Fast both of which provide outstanding health benefits provided by Autophagy.
To learn more regarding Intermittent Fasting and Autophagy please visit What Is The Best Intermittent Fasting Plan? and Why Compare Keto And Intermittent Fasting Results?
UNDERSTANDING HOW TO KETO DIET CORRECTLY
By being aware of what the Keto Diet is, how it works and its amazing advantages, one can understand how to Keto Diet correctly.
Moreover, in doing so one will be in a position to realize the amazing advantages that the Keto Diet offers one practicing The Ketogenic Diet for Health and Longevity.
Also, DISCOVER: What’s The CBD Oil That Is Amazing With Keto Or Alone?, and check out pricing now and grab while still On Sale!
This is not Medical Advice. Nothing herein this article should be considered or used as any personal medical advice, and one should always consult with one’s personal Doctor before making any changes in one’s diet, routine or following any information given, suggested or provided herein. No Statements herein are approved by the FDA.
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