Keto (ketogenic) Diet Lesson by TheHealthcorner CA

Almost every single diet works by temporarily putting your body into a state of ketosis. In this state, your body burns fat for energy instead of burning carbs and protein. But these diets ultimately fail because they allow too many carbs to be reintroduced, which flips your body’s source of energy from fat back to carbs. What is the keto diet? rnThe keto diet is a low-carb diet. When you give your body lots of healthy fat instead of carbs, your liver produces something called ketones. Instead of the glucose from carbs, your body gets energy from the ketones. This is called ketosis There are many names for the keto diet, such as: · The ketogenic diet · The low-carb diet · The low-carb high-fat diet Where does the keto diet come from? The keto diet first became popular as a way to treat epilepsy and autism in the 1920s. Much later; it was seen as a good way to treat: 1. Diabetes 2. Cancer 3. Alzheimer’s disease 4. Multiple sclerosis 5. Migraine headaches How does the keto diet work? rnThe keto diet is very strict. You need to eat 75% fat, 20% protein, 5% carbs (from vegetables). These are called the keto diet’s macros. Always put the best things in your body! -Grass-fed beef. -Free-range chicken -Wild-caught fish -Grass-fed butter What is not allowed on the keto diet? Grains – Wheat (gluten!) corn, rice, cereal, cookies Sugar – honey, agave, maple syrup Fruit – Apples, bananas, orange, berries Carbs – Rice, bread, noodles etc. What is allowed on the keto diet? Ø Meats- Fish, beef, lamb, chicken, eggs Ø Leafy greens – Spinach, kale, chard, bokchoi etc. Ø Other vegetables – broccoli, cauliflower, brussel sprouts etc. Ø Nuts and seed – Walnuts, macadamias, sunflower seeds, etc. Ø Avocado and berries – Raspberries, blackberries, blueberries, Ø Sweeteners: Stevia, xylitol Ø Dairy: Milk, cheese, cream etc. Here are the good kinds of fats: Saturated fat: The fat from animals, and oils, and butter. It does not cause heart disease. It can lower your cholesterol! Just eat lots of vegetable to stay alkaline Benefits of eating saturated fats: improve cholesterol levelsrnkeep bones strong!rnimprove immune systemrnimprove muscles (no more sagging!)rnMonounsaturated fat: It’s mostly in oils from plants. It’s in avocados, olives, beef and nut. For oils, it’s in Olive oil and avocado oil. It helps prevent heart disease Polyunsaturated Fat: It’s in fish, chia seeds, flax seed oil. Bad fats Trans fat: The fat in processed food. It’s in crackers, pie, cookies, margarine (fake butter) some salad dressings Processed polyunsaturated fat: It is found in canola, soybean, corn, sesame, grape seed, peanut, and sunflower. Yes, it is hard for your body to get used to getting energy from ketones instead of glucose. Most people go through the keto flu: Stomach achernBrain fogrnDizzinessrnDiarrhoearnSugar or carb cravingrnMuscle painrnLots of peeingrnHow you can deal with the keto flu: Drink lots of water with salt!!rnTake lots of electrolytesrnEat kale chips!rnEat more fat!rnExercise!rnBut it’s over in about 3 days. If you are having the keto flu, it means your body is getting used to getting energy from ketones! You win! Ketones and mitochondria: rnMitochondrion is most important cell in the body. It does these important things: It produces energy for our bodies from the food we eat and turns it into energyrnIt also breaks down waste, and important chemicals for our bodies.rnIt kills bad cells, like cancerrnIncreases the number of mitochondriarnIncreases brain power and memoryrnYour brain is made up of mitochondria. The communicate messages between themselves. Mitochondrion is responsible for: Keeps your blood pumping and gives your cells enough oxygen Benefits of keto diet: Ø Burning fatty acid instead of glucose causes less damage to the body Ø Keto diet kills cancer cells because they only use glucose for energy, to grow Ø Never get tired in the day, and always sleep well at night Ø People on the keto diet look healthy and young Ø Have a super good memory Ø Other benefits: Ø Ketones actively help heal genes Ø It can bring down inflammation Ø It stimulates and strengthens the immune system Ø It slow down or stops degenerative diseases Cancer cells eat glucose, so on the keto diet, they starve to death improves heart health Low-carb, high-fat diet Don’t eat carbs (rice) with every meal Try to eat more meat and vegetables Eat more alkaline foods (vegetables, fruit, lemon water etc.) Eat lots of healthy fats (avocado, dark chocolate, fatty fish, chia seeds, olive oil, free-range eggs, nuts, coconut, coconut oil and coconut cream)Example of keto meals: For breakfast: 1,308 mg (65% EMR) rnIngredients: · 1 large egg (free-range or organic) · 5 thin (or 2-3 regular) bacon slices (60g / 2.3 oz) · 2 large Portobello mushrooms (170g / 5.9 oz) · 1/2 average avocado (100g / 3.5 oz) · 1 tbsp butter or ghee · pinch freshly ground black pepper · salt to taste · fresh herbs for garnish For lunch: · 5 cups baby kale and baby spinach mix · 1 medium-sized cucumber · 1 avocado · 1 tablespoon lime juice · 1/2 lb. uncooked shrimp · 3 cloves garlic, minced · 1/2 teaspoon cumin · 1/2 teaspoon Old Bay seasoning · 1/4 teaspoon chipotle chilli pepper powder · 1/4 teaspoon cayenne pepper powder · Cooking oil/fat of choice (I used coconut oil) For dinner · 4 large chicken breasts, (6 ounces each) · 4 oz fresh mozzarella cheese, the kind that comes in a log · 2 medium roma tomatoes, sliced · ¼ cup fresh basil, divided (half of it cut into ribbons) · 2 tbsp olive oil · 2 tbsp balsamic vinegar · sea salt & pepper · Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or foil. · Make 5-6 deep slits in each chicken breast, being careful not to cut all the way through. Season both sides with sea salt and black pepper. Place onto the lined baking sheet. · Slice the tomatoes and mozzarella very thinly, about 1/8" to ¼" thick, and cut the pieces to a width slightly wider than the thickness of your chicken breast. Stuff a piece of mozzarella, a tomato slice, and a whole basil leaf into each slit in the chicken. · Drizzle olive oil and balsamic vinegar over the chicken. · Bake for 20-25 minutes, until cooked through (heated to 160 degrees F with a meat thermometer). · When the chicken is ready, sprinkle remaining fresh basil ribbons on top right before serving. If desired, drizzle with additional balsamic vinegar. So try out the Keto Diet by requesting your free copy of Bacon & Butter: The Ultimate Ketogenic Diet Cookbook. Grab a copy now while supplies last and guarantee that today is the FIRST DAY toward a future where you’ll be eating delicious, flavourful meals all while reducing your carbohydrate intake, burning fat, improving your health, and increasing your energy. For more information about the Keto Diet visit our website: www.thehealthcorner.ca/keto-resource/