Everything you need to know about Going Keto

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Maybe, like me, you’ve just joined the “ Keto Diet for Beginners ” group on Facebook, and now you’re trying to figure out what it’s all about. in fact involved. You know, like what you can and can’t eat and if it’s good for you.

Lucky for you, we dug in and spoke with Dr Deborah Lee of Dr Fox Online Pharmacy to find out everything there is to know about the popular diet and why people are so eager to try it.

So what Is Keto?

The main benefit of the Keto Diet is that it is high in fat, adequate protein, and carbohydrates. It aims to push your body into ketosis, where you burn fat rather than carbohydrates. And often it is described as a quick weight loss diet.

What is ketosis?

Ketosis is a process that occurs when your body does not have enough carbohydrates to burn for energy. Instead, it burns fat and produces ketones. These ketones can then be used as fuel for the body.

“When carbohydrates are limited, your body produces less insulin. Insulin promotes fat and sugar storage, so being in ketosis and reducing insulin has the opposite effect. Ketosis is a metabolic state that promotes weight loss, ”says Dr. Deborah Lee.

Is ketosis safe?

For most people, ketosis is perfectly safe. But ketosis does come with side effects, including “ keto flu, ” bad breath, lethargy, and constipation.

Dr Deborah Lee also mentions that the diet should only be used as a short-term solution, for around 3 to 6 months, and always under medical supervision.

Why is the Keto Diet so popular?

Over the past few years, the Keto Diet has become more and more popular. And one of the main reasons for this is that it has been followed by various celebrities including Gwyneth Paltrow, Kim Kardashian and Megan Fox.

What can and can’t you eat on Keto?

Carbohydrates are a big no, no. But anything high in fat and protein is considered good.

Here is a non-exclusive list of foods you can eat while following Keto:

  • Meat (including chicken, beef, turkey, lamb, deer, bison, pork)
  • Seafood (including salmon, tilapia, cod, shrimp)
  • Nuts and seeds (including almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews)
  • Low-carb vegetables (including broccoli, zucchini, peppers, cauliflower, leafy greens, asparagus, mushrooms)
  • Fruits high in fat (including coconut, avocado)

    Here is a list of foods you should avoid while following Keto:

    • Grains (including rice, farro, barley, quinoa, wheat, bread, pasta)
    • Fruits (including apples, oranges, bananas, berries, kiwi, pears)
    • Beans and legumes (including black beans, kidney beans, chickpeas, lentils)
    • Dairy products (including milk and yogurt)
    • Vegetables high in carbohydrates (including potatoes, corn, peas, beets)

      What are the health benefits?

      According to Diabetes.co.uk, the ketogenic diet has a variety of benefits (especially for people with diabetes), including:

      • Reduce high blood pressure
      • Reduce triglyceride levels
      • Increased HDL cholesterol levels (a good sign of heart health)
      • Improve mental performance
      • Reduce drug dependence
      • Improve insulin sensitivity

        In addition to this, Dr. Deborah Lee tells us that the diet may be beneficial for those who suffer from polycystic ovary syndrome (PCOS) and acne.

        What Does a Week-Long Keto Meal Plan Look Like?

        When it comes to meal times, following a Keto diet doesn’t have to mean boring and tasteless meals. There are a variety of ways to cook keto-friendly recipes that are just as delicious. Need some inspiration? Below, you’ll find a week of recipes that are perfect if you’re on the ketogenic diet.

        Breakfast: Avocado Boats, Cabbage Hash Browns, Bread-Free Bacon, Egg & Cheese, Ham & Cheese Egg Cups, Almond Flour Keto Waffles, Keto Pancakes, Keto Blueberry Muffins.

        Lunch: Keto Chicken Salad, Keto Burger Fat Bombs, Keto Chicken Soup, Bacon Zucchini Alfredo, Keto Tortillas, Loaded Zucchini Skins, Bacon, Eggs, and Cheese Rolls.

        Having dinner: Keto Garlic Butter Salmon, Keto Beef Stew, Keto Mac and Cheese, Keto Cheddar Broccoli Soup, Keto Pork Chops, Keto Pepperoni Pizza, Keto Taco Cups.

        You should always consult your doctor before participating in any form of diet.

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