Keto Diet?

​Benefits of a Keto Diet

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• Lower insulin levels,

• Expel excess body fat.

• Experience significant weight loss.

• No need to count calories.

• Reduce hunger.

• Diabetes may control or reverse type 2 diabetes and reduce the risk of hypoglycemia in type 1 diabetes.

• Improve metabolic liver function, reducing or reversing fatty liver disease.

• Blood pressure studies show that hypertension was well-managed with the keto diet.

• Cholesterol reduction in triglyceride levels was observed in keto diet followers.

• Improve mental health.

• Reduce acne sufferers.

• Increase physical endurance.

• Reduce migraines.

• Help with epilepsy.

• Diminish the symptoms of irritable bowel syndrome (IBS).

• Help women with polycystic ovary syndrome (PCOS).

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Typical Foods in a Keto Diet?

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• Meats, including fish and seafood.

• Dairy, aged cheese, ghee, Greek yogurt, heavy cream.

• Vegetables, kale, broccoli, tomato, spinach, lettuce, cabbage, asparagus, cauliflower, green beans, avocado, eggplant, bell peppers, olives, and Brussels sprouts.

• Natural oils, olive oil, coconut oil, butter, and mayonnaise.

• Fruits, blueberries, strawberries, raspberries, and blackberries; only eat low-sugar content fruits.

• Sweeteners, pure stevia drops or powder (not mixed with dextrose), and monk fruit powder.

• Nuts, Macadamia, pecan, and Brazil.

• Carbohydrates from bread, pasta, potatoes, and rice only provide 25 grams.

• Alcohol avoids alcoholic drinks if you can, and drink only wines, whiskey, brandy, tequila, and vodka. Beer is high in carbohydrates.

• Other beverages, water, coffee, and teas are ok; limit the amount of milk or cream to one spoon per day.

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Foods to Avoid

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• Pasta and rice.

• Bread, bagels, tortillas, muffins, pancakes.

• Potatoes.

• Donuts, cakes, cookies, and baked goods.

• Bananas.

• Fruit juices and sodas.

• Most high-sugar fruits have too much sugar, and stay within the berry family.

• Beer.

• Anything that is prepared with sugar stays away.

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Keto Diet Macros

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• Carbohydrates: Eat only 20 to 25 grams of net carbs per day.

• Protein: Eat sufficient protein according to your plans. About 60 to 70 grams per day.

• Fat, eat good natural oil to meet your macros. About 60% to 70% of your total calories come from fats.

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Supplements & Vitamins During the Keto Diet

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When following a keto diet, which is high in fats and low in carbohydrates, it’s important to ensure you're meeting all your nutritional needs. Since the keto diet can sometimes lead to nutrient deficiencies, certain supplements and vitamins can help maintain balance. Here’s a breakdown of some commonly recommended supplements and vitamins for those on a keto diet.

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• Electrolytes (Sodium, Potassium, Magnesium): The keto diet can cause the body to excrete more water, leading to the loss of essential electrolytes. This can result in symptoms like fatigue, headaches, and muscle cramps (often referred to as the "keto flu"). Magnesium: Helps with muscle function, sleep, and energy levels. Potassium: Crucial for heart and muscle function. Sodium: Important to replenish since you're losing more through urine.

• Vitamin D: Plays a key role in bone health, immune function, and the regulation of blood sugar. Since the keto diet often limits dairy and some fortified foods, you might be at risk for deficiency.

• Omega-3 Fatty Acids: Help support heart health, reduce inflammation, and balance out the omega-6 to omega-3 ratio (which can be skewed if consuming a lot of processed fats).

• MCT Oil (Medium-Chain Triglycerides): Is a popular keto supplement because it provides a quick source of energy that is easily converted into ketones. It can also help improve mental clarity and focus.

• B-Complex Vitamins (B12, B6, Folate): Support energy production, red blood cell formation, and nervous system health. Since some keto-friendly foods (like leafy greens) are rich in these vitamins, supplementation might be necessary if your intake is insufficient.

• Fiber (Psyllium Husk, Acacia Fiber): The keto diet can be low in fiber because many fiber-rich foods (like grains, legumes, and fruits) are restricted. Fiber is important for digestive health and regular bowel movements.

• Collagen: Supports joint, skin, and gut health. It can be especially beneficial when following a restrictive diet like keto, which can sometimes affect the skin’s elasticity and joint health.

• Zinc is vital for immune function and wound healing. Keto can sometimes lead to lower zinc levels, especially if you're not consuming enough animal-based foods.

• Calcium: While dairy is often included in the keto diet, if your intake is low or you avoid dairy, you may need additional calcium to support bone health.

• Probiotics: The gut microbiome can be affected by dietary changes, and probiotics help maintain healthy gut flora, Probiotics are important for overall digestion and immune health.

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Additional Considerations

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Keto Flu: The transition to a keto diet can sometimes cause flu-like symptoms (headache, fatigue, nausea), especially if you’re not properly hydrating or replenishing electrolytes.

Check with a Doctor: Always talk to your healthcare provider before starting any supplements to ensure they’re appropriate for your individual needs and health status.

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Common Mistakes

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• Overeating fats and oils.

• Consuming too much dairy.

• Overeating nuts.

• ​Consuming too much protein.

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How Much Weight Do I Expect to Lose on a Keto Diet?

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Most people lose about 2 to 4 pounds per week when following correctly, and some may lose even more. 

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How do I know if I am in Ketosis?

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Generally, you will be in the ketosis stage when the following symptoms develop:

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• Decrease in hunger.

• May create a fruity breath known as keto breath.

• Increase in thirst.

• Increase in urination.

• Dry mouth.

• Having a metallic-like taste in the mouth.

• Fatigue is then followed by a burst of energy.

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Precautions

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Some people may need medical supervision before starting a keto diet; talk to your health professional if you want to begin with a keto diet, and you have the following conditions:

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• Hypertension, high blood pressure.

• Diabetes, taking medication such as insulin.

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Some people experience the development of kidney stones. Make sure you eat enough salad in your diet to prevent the formation of kidney stones. Vitamin and mineral deficiencies can develop during a keto diet; ensure you eat a wide variety of foods to get all the essential nutrients your body needs.

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Who Should Avoid the Keto Diet?

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• Pregnant and breastfeeding women.

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Read also the "Potential Risks of Keto Diet."