Not Drinking Enough Water
Much like maintaining proper levels of electrolytes, its also essential to drink enough fluids in the form of water, tea, or even black coffee.
Keep in mind that while your body adapts to a ketone-based metabolism, youll urinate more often. Thats why its so important to keep an eye on your water and salt intake.
Red Meat Causes Cancer
When the International Agency for Research on Cancer issued a press release in 2015, classifying processed meat as carcinogenic and red meat as probably carcinogenic, it sent shockwaves through the carnivore and paleo community.
However, its important to note that most studies on the topic were observational and could only establish a correlation rather than causation.
Thats a significant difference! If you observe people who own a TV, you will likely find that owning a TV correlates with a higher risk of having a heart attack later in life, compared to those who dont own a TV.
Does that mean TVs cause heart attacks? Of course not. However, the lifestyle factors of those people who own a TV might .
The same is true for red meat and cancer. Keep in mind that humans thrived by consuming red meat throughout millions of years of evolution. So if there were something inherently wrong with consuming red meat, evolution would have taken a different turn.
My recommendation is to reduce the amount of processed meat you eat and purchase pastured meat, if you can.
What You Need To Know About Keto
Though it may seem new to your newsfeed, the ketogenic diet has been around since the 1920s. The low-carbohydrate, high-fat diet gained a foothold when proven to reduce seizures in pediatric patients with epilepsy. While still prescribed for that purpose today, the diet is now touted as a weight loss tool.
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What Foods Are High In Fat
It is actually pretty easy to get high amounts of fat in your diet. In fact, most of us over do it on a non-keto diet. But the types of foods that naturally contain high amounts of fat is fairly limited. Fat can be found in all meat, fish, and dairy – just as people store body fat, so do animals, and when we eat them, we eat the fat they store. And certain animal foods contain much more fat than others. Fat is also found in some plant-based foods – mainly nuts and seeds.
Outside of whole foods, you can consume fat through added ingredients and toppings like cooking oils, dressings, butter, etc. These types of fats are slightly more processed since they are often extracted from whole foods. And sometimes, this process of extraction can remove key nutrients. For example, olives are a great source of healthy fats and vitamins and minerals. When just the fat is extracted from the olives, you are left with olive oil . And butter is the fat containing portion of milk, minus all the protein and calcium.
Coconuts And Unrefined Coconut Oil
Coconuts and coconut oil are popular keto fat sources because they offer a natural source of medium-chain triglycerides , a type of fat that your body can easily absorb and use.
Research suggests that MCTs may ease your transition into ketosis, a state in which your body burns fats for fuel rather than glucose .
Whats more, MCTs are more likely to be burned as energy and less likely to be stored as fat, which may aid weight loss .
Add unsweetened coconut flakes to homemade trail mix or smoothies. Use full-fat coconut milk to make curried meats or roast vegetables in coconut oil. For an island-style flavor, try sautéed cauliflower rice in coconut oil and fresh lime juice.
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Complete Keto Diet Food List: What You Can And Cannot Eat If You’re On A Ketogenic Diet
Make eating keto a lot easier with this comprehensive keto diet food listplus learn if it’s the right diet for you.
The ketogenic diet is a high-fat, moderate-protein and very low-carbohydrate diet. Carbohydrates are the body’s preferred source of energy, but on a strict ketogenic diet, less than 5 percent of energy intake is from carbohydrates . The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy, in the absence of circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.
Traditionally, the ketogenic diet was only used in clinical settings to reduce seizures in children with epilepsy. “Now there is a lot of interest in the diet’s effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS , obesity, high cholesterol and cardiovascular disease,” says Emily Stone, M.S., R.D. People also eat keto to lose weight .
Even if you know that you need to eat a very low-carb, high-fat, moderate protein dietit can be confusing to know which foods to eat. Here’s our guide to foods you can eat, foods you should avoid and foods you can sometimes have when you’re following a ketogenic diet.
Getting Most Of Your Fat From Mct Oils
MCT oils are a convenient way to boost your fat intake and support ketosis. However, consuming too many of these medium-chain triglycerides can upset your stomach. I experienced that myself when I sampled all the keto products I received leading up to my keto supplements post.
If you enjoy liquid fat calories, I encourage you to mix it up and increase your intake of olive and avocado oil. Both have more unsaturated fats that are easier on your stomach.
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Control Blood Sugar And Reverse Type 2 Diabetes
You can directly influence your blood glucose levels through your carbohydrate intake. When you eat carbs, your body converts them into glucose and then releases insulin to carry that glucose into your cells .
If you significantly reduce your carbohydrate intake, as is the goal with the ketogenic diet, your blood glucose levels go down, including your hemoglobin A1c which reflects your average blood sugar over the past three months.
Numerous studies have shown that a ketogenic diet can not only help you manage Type 2 diabetes, but can also, in many cases, completely reverse the disease.
However, its worth noting that if youre metabolically healthy, long-term ketogenic diets can actually cause your blood sugar levels to be slightly but chronically elevated. I noticed that after being on a ketogenic diet for over two years, my fasting blood glucose levels hovered between 85-100 mg/dL. Thats about 10-20 points higher than my normal levels.
The reason for that is because of whats called adaptive glucose sparing or physiological insulin resistance the bodys way of ensuring that theres enough glucose available for the cells that cant rely solely on ketones.
I dont think slightly elevated fasting glucose levels are a major concern, as long as the fasting insulin levels remain low. But its worth being aware of this phenomenon.
Ways To Add More Keto Fat Into Your Diet
Are you new to Keto and aren’t sure how to include healthy fats into your meals? You’ve come to the right place! Below are 15 different ways to help you add more Keto fats to your diet!
If you are new to the Ketogenic Diet, you might be wondering, how you are going to consume so much fat! Let me start by clarifying, fat is not a macro that you must hit, it’s used as a lever to keep you satiated between meals. Simply put, you eat as much fat as you need to, in order to keep from being hungry until your next meal.
You will find that the longer you are on Keto, the less fat you will need to consume, however you still want to make sure you include a fair amount in your diet. Otherwise, you are only consuming protein and very low carbs, which is not healthy and can kick you out of Ketosis.
Here are some tips that can help you add more healthy fats to your Keto diet:
1- Add Homemade Cheese Sauce to Your Veggies
I have a recipe for a velvety and delicious Easy Cheesy Sauce for Veggies that has a whopping 27 grams of fat per serving, with only 6 grams of protein and 2 net carbs! This makes the perfect addition to any meal where you have a protein and a veggie, but not enough fat. Add the cheese sauce and problem solved!
2- Make Some Fat Bombs
3-Choose High Fat Proteins
7-Eat Your Avocados
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What Can You Drink
Hydrating while on the keto diet is relatively straightforward, but you dont have many options. I recommend sticking to filtered water, coffee or tea.
If plain water isnt your thing, feel free to add a sliced lemon or a splash of lemon juice. I recommend filtered instead of tap water because I dont want to risk my gut health by exposing my gut microbes to all the chemicals and potentially harmful toxins in municipal tap water.
If you dont like your morning coffee black, you can add coconut oil, ghee, or even grass-fed butter or cream. Since Im not a fan of dairy, I usually stick with coconut oil, MCT oil or ghee.
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If you prefer tea over coffee or water, make sure its of good quality and unsweetened. I also recommend staying away from any artificial or non-caloric sweeteners, which often have sugar or can negatively influence how your body responds to glucose.
Will The Keto Diet Increase Your Cholesterol
Research indicates that diets that are high in fat, like the keto diet, do not have a negative impact on cholesterol and triglycerides as long as the carbohydrate intake remains very low. In fact, your cholesterol and triglycerides might actually improve, if you’re focusing on eating healthy fats like avocado, olive oil and nuts, not loading up on bacon and burgers.
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Health Benefits For Specific People
The keto diet helps reduce seizures in pediatric patients with epilepsy. Endurance athletes and body builders also use it to scrap fat in short timeframes. The keto diet is being studied for mitigating symptoms for patients with progressive neurological disorders like Parkinsons disease, but scientific research has not confirmed benefits for these populations.
Paleo Vs Keto: Which One Is Better
So, after going through the basics of the keto and paleo diets, comparing them, and clearing up some of the myths and facts, the question remains: Which one is better? The answer depends on what youre looking for.
The keto diet is fantastic if youre looking for a fast way to lose weight, and especially if youre trying to control your blood sugar, suffer from insulin resistance, polycystic ovary syndrome, seizures in children, or any of the other health problems outlined in this article. In these cases, the keto diet will not only reduce your weight but also improve your underlying condition.
On the other hand, you might want to opt for the paleo diet if you need a more straightforward approach, or if you live a busy life and dont have much time to keep track of your fat intake.
Many people can sustain the paleo diet more efficiently. Plus, it will help you learn the art of healthy eating just know that when it comes to weight loss, you wont see results as fast as with the keto diet.
In both cases, getting started may become a challenge, especially if youre surrounded by non-dieters who want to take you back to your previous eating pattern. So, always remember this might be the start of a new journey, and the results will depend on your enthusiasm and commitment.
And keep in mind that when it comes to the paleo vs keto debate, you dont actually have to make a choice between the two. As this article has argued, both approaches are healthy and compatible.
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Dark Chocolate And Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants.
In fact, cocoa provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries .
Dark chocolate contains flavanols, which may help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy (
Nuts Seeds And Healthy Oils
Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides , which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.
Carb counts for 1 oz. of nuts and seeds :
- Almonds: 3 g net carbs
- Brazil nuts: 1 g net carbs
- Cashews: 8 g net carbs
- Macadamia nuts: 2 g net carbs
- Pecans: 1 g net carbs
- Pistachios: 5 g net carbs
- Walnuts: 2 g net carbs
- Chia seeds: 2 g net carbs
- Flaxseeds: 0 g net carbs
- Pumpkin seeds: 2 g net carbs
- Sesame seeds: 4 g net carbs
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Who Invented The Keto Diet
While some people think ketogenic eating is yet another fad diet based on a novel but unproven concept, this high-fat low-carb diet is actually based on the lifestyle that our ancestors lived for millions of years.
Early Homo sapiens didnt choose any particular diet. Ketogenic eating and paleo eating were simply the results of the available food sources at the time. Paleolithic humans were hunter gatherers, and during periods of intermittent fasting , their bodies would automatically transition into ketosis and use fat for energy once all their glycogen reserves had been depleted.
Beyond intermittent fasting, climate and seasons also played a role in the foods our ancestors could find and eat. We can only assume that in colder climates or during winter, animals were the primary food source comprising the hunter-gatherer diet. You can read more about that below, when we discuss how long you can sustain a keto diet.
In the early 20th Century, the ketogenic diet gained popularity as a treatment for seizures in children, particularly in cases where anti-seizure medications were ineffective . Only in recent years have people started to pay close attention to its numerous short-term and long-term health benefits.
Keto Impacts Your Thyroid Gland
Maintaining a caloric deficit over long periods can negatively impact your thyroid glands. However, low-carb dieting doesnt automatically imply caloric restrictions even when youre intermittently fasting.
As a result, a well-balanced low-carb ketogenic diet with sufficient calories from dietary fat is unlikely to harm your thyroid gland.
If youre currently on thyroid medication, talk to your doctor as you might be able to reduce the amount or get off it entirely while on keto.
However, remaining in ketosis for extended periods can lead to lower thyroid hormone levels. Ive experienced that phenomenon myself! Once I re-introduced carbohydrates into my diet again, my thyroid hormone levels normalized instantly.
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Arguments For The Paleo Diet
According to a study from 2011 titled Stature and robusticity during the agricultural transition, early farmers were sicker and shorter than their forager ancestors.
The premise of the modern paleo diet is to mimic the dietary habits that existed prior to the agricultural transition in order to reduce your risk of chronic disease, help you lose weight, and optimize your overall health and well-being.
Increased Energy And Mental Performance
Ketones are the optimal fuel for the human brain, and while on keto your body has an ample supply to feed and fuel your brain continuously. In contrast, energy from glucose usually comes in waves that correspond with blood sugar swings after eating carbohydrates.
As a result, many people on keto diets report improved focus and concentration, better mental clarity, and less brain fog. You may also experience an increased level of energy, and less severe carb crash, after a meal.
Both my wife and I have noticed dramatic improvements in clarity and mental performance while being in ketosis.
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Ketogenic Diet Vs Paleo Diet: How They Differ
Both paleo and keto are low-carb diets that encourage eating plenty of non-starchy vegetables and animal protein. They do not allow refined sugar and many processed foods, they rule out grains and legumes, and they increase the intake of healthy fats from coconut oil, avocados, olive oil, nuts and seeds.
Both diets aim to achieve weight loss and prevent cardiovascular and metabolic problems through a low-calorie diet comprised of nutrient-dense foods.
However, these diets have some significant differences, not only in the foods they allow and restrict but also in their application and sustainability.
The first major difference between the two is dairy. Keto, which is primarily a high fat diet above all else, allows milk, cheese, grass-fed butter, yogurt, and other milk derivatives. The paleo diet does not, because dairy products were not available during the Paleolithic era.
At the same time, paleo diets allow for a few additional sources of carbohydrates, like fruits, natural sweeteners such as honey and maple syrup, and starchy vegetables . Conversely, the keto diet prohibits all sweeteners except stevia and monk fruit, which provide no additional carbs.
You might also need to test* your ketone levels on a regular basis to ensure youre in ketosis . On the other hand, the paleo diet does not require maintaining a strict proportion of macronutrients, which makes it easier to follow and sustain over the long haul.