Hi this is Jo some might call me Doc Jo but I like just Jo. Today let’s talk about what’s a healthy diet plan. If you are looking for a diet that provides immense health benefits and will help you lose weight in a very short term, the ketogenic diet is the perfect diet for you. It will help you achieve a great lean and healthy body :
What’s A Healthy Diet
So far, there are a lot of great benefits of the keto diet, but no negative effects have appeared yet at all; which makes it the delicious diet that fits everybody. Here are other health benefits of keto diet:
1. Increases the level of HDL:
One of the best aspects of the ketogenic diet is that it increases the level of HDL in the body, which is the good cholesterol that helps in lowering the risk of heart diseases.
2. Helps in Alleviating Diabetes Type 2:
By removing carbs from your daily meals, you say goodbye to sugar and insulin because your body already has what it needs, and you won’t have to be worried about what you eat. 3. Lowers Blood Pressure: High blood pressure is a catastrophe because it might lead to kidney failure, heart diseases, strokes…With this diet, you can say goo dbye to all those worries and live a healthy life away from all those malignant diseases that threaten your life.
4. Gum Disease:
Gum disease is one of the worst and most painful diseases which is commonly caused by the consumption of too much sugar. When you eliminate sugar from your daily meals, you can avoid gum diseases and toothaches. While on the keto diet, most of your diet will consist of foods high in fats coupled with a measured intake of proteins and low carbohydrate intake. Some of the food categories allowed in this diet include:
Free-range Cornish hen,
Fish and Seafood:
Always opt for wild caught fish to avoid toxins present in commercially reared fish.Grass-fed
Meat from wild animals are also acceptable; however, avoid sausages and meats that come with sugary sauces and those covered in breadcrumbs. Choose the chunks of meat with more fat since they contain less protein and more fat.
When choosing ham, be on the lookout for added sugar. Bacon and Sausages: Preferably, you should buy these at specialty health food stores. If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars.
Canned tuna and salmon are okay to consume while you are on the keto diet. However, avoid seafood rich in fillers, breaded seafood, and fried seafood.
Vegetable Protein Powders: Protein supplements such as
rice are acceptable.
Whole Eggs: This includes
chicken eggs, and
which you can prepare through any mean desired; fried, soft or hard boiled, deviled, scrambled, or omelet style. Shellfish: Oyster, mussels, lobster, shrimp, crab (not imitation crab that contains additives), clams, scallops, and squid.
2. Fats and Oils
Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy. These may include:
* Omega 3 fatty acids from fish such as tuna, shellfish, and salmon * Fish supplements or krill * Monounsaturated fats such as egg yolks, avocado, and butter * Vegetable oils such as olive oil, coconut oil * Non-hydrogenated beef tallow, ghee, and lard. * Duck and chicken fat
In order to make it easier to stick to this diet, be aware of which types of fat your body can tolerate. Many people seem
to have zero or very low tolerance of vegetable oils and mayo. This may be a good thing because most of these oils are rich
in omega 6 fatty acids – the kind that is bad for your body’s cholesterol levels. In this case, work with the listed monounsaturated fats to
reduce the inflammatory effect brought about by polyunsaturated fats. Nevertheless, work to balance both fats because you cannot survive on monounsaturated fats alone (You need a lot of fats and oils). Even then, avoid hydrogenated fats such as margarine to reduce the amount of
trans-fats you eat.
3. Fresh Vegetables
For these foods, opt for organic ones or better yet, grow your own to avoid all pesticide toxins. Avoid starchy vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs. Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots).
Vegetables that make it to the list are:
Onions (high in sugar; moderate intake)
Salad greens and lettuces: Romaine, Arugula, Fennel, Bok
Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel,
Radicchio, Chicory Water Chestnuts
4. Dairy Products
Unsweetened whole milk yogurt (limit intake of this type
of yogurt because it is a little high in carbs)
All soft and hard cheeses
Full fat sour cream (do not forget to check for additives)
Full fat cottage cheese
Heavy whipping cream
In any case, always go for raw milk products and if you do not
have easy access to them, go for the organic ones.
Flavored seltzer water
Lemon and lime juice (limit intake)
Clear broth or bouillon
6. Nuts and Seeds
the nuts with the lowest level of carbs meaning you can consume them in small amounts. Other nuts such as chestnuts, pistachios, and cashews contain a higher amount of carbs; thus, you should carefully monitor their intake. Nuts are best soaked for some time before
roasted. Nut flours: these are necessary because while you are on this diet, it does not mean baking no longer fits into your life. Nut flours such as almond flour will suffice.
Some options include:
Inulin and Chicory root
Lo Han Guo
Here are spices allowed on the keto diet:
Cilantro or coriander seeds
As you can see from the above very detailed list, keto diet is NOT a highly-restrictive dieting lifestyle, it also offers you a variety of foods to choose from; thus, you should not feel overwhelmed. It truly shows what a healthy diet consists of. However, there are foods you should avoid to achieve optimal ketosis as your body makes the switch from using glucose to synthesizing fats for ketones.
The Benefits of The Ketogenic Diet So far, there are a lot of great benefits of the keto diet, but no negative effects have appeared yet; which makes it the delicious diet that fits everybody.
If your diet consists of the foods listed above and you eliminate carbohydrates and sugar you will be able to fit into those skinny jeans and feel great again in no time. Learn more about what’s a healthy diet.