The Ketogenic or Keto diet has quickly become one of the most buzzed-about diet plans out there. But when there are so many people enthusiastically touting its benefits - and an equal number of critics shaking their head in disapproval - separating facts from fiction can become a little overwhelming. In order to better understand the basics of this low-carb diet, I spoke with Angela Mavridis, an LA-based holistic nutritionist and founder of TRIBALÍ Foods. First things first, what is the Ketogenic diet? Most common Keto-friendly foods include low-carb vegetables (think bell pepper, cauliflower, spinach and zucchini), eggs, cheese, unprocessed and grass-fed meat and seafood. Why should you try this diet? The Ketogenic diet was introduced in the 1920s as a treatment for epilepsy. But the benefits of this low-carb diet go beyond treating seizures. It promotes weight loss, improves cardiovascular health and helps with anxiety and depression. Also, when you eliminate sugar and high-carb foods from your daily diet, "your body is able to heal itself and detox from the accumulated inflammation that it is constantly fighting," That means less brain fog, improved cognition and brain health.
Consequently, the improved mental clarity makes it easier for you to make smart food choices, adds the nutritionist. Moreover, following a Supraketo Keto diet also reduces inflammation. However, you must lay the groundwork before jumping on the Keto bandwagon. Mavridis. While this is a good strategy for when you're transitioning from a glucose-dependent diet to a fat-fueled one, it's not necessary once you’re fat-adapted, she adds. This is where intuitive eating comes into play. Learn to pay attention to your hunger cues. Chasing blood Ketones instead of focusing on hormone signals: "The higher the number means you have more Ketones circulating in your bloodstream, but that does not mean that you are better at burning fat for fuel," Mavridis points out. Staying in Ketosis long-term: Chronic Ketosis can cause fatigue, muscle soreness, insomnia and nausea. Mavridis suggests. And if you're a beginner, "it’s recommended that you go through the fat-adaptation phase so that your body becomes accustomed to burning both glucose and fat for fuel," says the nutritionist.
Who can benefit from this diet plan? Those with skin conditions like acne, eczema, psoriasis, rosacea and dandruff could benefit from this diet. This is because "eliminating sugar and high-carbohydrate foods from your diet helps your body to heal itself and detox from the accumulated inflammation that it is constantly fighting," explains Mavridis. You may also be a great candidate for the Keto diet if you experience migraines, joint pain, muscle weakness or mental fatigue. In addition, "Keto diet can be beneficial for mental health conditions like depression, autism and Alzheimer's". Other than that, "you can also follow this diet plan if you're trying to get pregnant since it improves fertility", she notes. Who should avoid the Ketogenic diet? As with other eating plans, keto diet isn't suitable for anyone. It "may not be appropriate for those with medical conditions, such as diabetes or ailments related to kidneys, pancreas or liver. It should only be done under close medical supervision in those situations," says the LA-based nutritionist.
Also, "anyone considering Ketogenic diet should undergo a health screening to rule out any conditions that could contradict with this diet," she suggests. So, unless you’re already eating very clean or Paleo, it can be hard for you to jump all into this new way of eating. It’s all about your individual journey towards attaining optimal health and you need to start with where you’re at. Mavridis suggests. Start by removing refined sugars and processed carbohydrates (such as bread, pasta, sugary drinks, energy bars, cereals, alcohol, sweets, etc.). This doesn’t mean that you can never have some of your favorite foods again. Once you get past the adaptation phase and you have tested that you are in Ketosis, you can start experimenting with Keto versions of the foods you don't want to give up. Here are a few simple Keto recipes to start with. If you're looking for ready-to-eat Keto-friendly options, check out Country Archer Meat Sticks, Cuvee Coffee and FBOMB nut butters.
The other crucial thing to consider when you're beginning a keto diet is to test your blood Ketones and monitor your carb intake. Without it, you'll never truly know if you’ve reached Keto adaptation. Note that the adaptation phase can be the most difficult and "generally resembles how you were eating beforehand -could cause headaches, fatigue and withdrawals for some," Mavridis points out. So, don't forget to take it slow and easy. If you are already following the Supraketo Keto Pills diet and are having success nutritionally, emotionally, and cognitively, then keep doing what you’re doing, Mavridis suggests. If, on the other hand, you are not feeling well, then it may be time to re-evaluate. Get in and out of Ketosis. Avoid the common mistakes mentioned earlier and try and cycle in and out of Ketosis - to give your body a break and to train your body to be flexible as to what sources of fuel it burns. Listen to your body. Some people incorporate dairy into their Keto journey and others do not. Your body will send you signals as to how it reacts to certain foods. It’s up to you to listen and customize the diet accordingly. Upgrade the quality of nutrients the best that you can. Change your lifestyle habits. Remember that in order to reap maximum benefits, it's important to stick to your eating plan and follow a healthy lifestyle. This includes regular exercise, staying hydrated, getting enough sleep and eliminating additional toxins and stressors.
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