Guide to Keto Diet
Many of you have probably heard a friend mention the Keto Diet. It is a new diet that has been spreading quickly. But it is funny that while the name hasn’t made its way out, the exact details that make this diet effective haven’t. In this guide we are going to help you understand the Keto Diet and with that, introduce you to how you can engage in the diet.
What Is The Keto Diet?
When the body intakes a low amount of carbs and only a moderate amount of proteins, your body is triggered to start producing ketones from your intake. The reason you are only eating moderate proteins is due to the fact that protein itself can be made into blood glucose, the fuel for your body that you are trying to replace.
Ketones don’t just power the body, they power the brain.
The idea behind this is that instead of burning insulin or other energy sources, you are burning fat. Essentially, the ketones force your body to burn fat 24/7. The fat that is burning? That is your weight burning off. But you get more than that. You get the added benefit of increased energy and reduced hunger. Reduced hunger means you also add less fat to your body along with less bad things, such as snacks.
Studies have shown that over 90% of people who are on ketogenic diets can reduce the amount or completely stop taking diabetes related medication. It is important to keep in mind that it depends on many factors, including how long you have had diabetes for.
While fasting gets you into a ketosis state where you are burning fat around the clock, it is very hard to fast. And in order to fast for a continued period of time, you are losing out on other needed nutrients. The Keto Diet achieves the same effect but in a healthier way. A way that is easily sustainable.
It is important to note that you might burn fat by just going through the Keto Diet. But you will not burn the maximum amount. To burn the most fat possible, you should mix your Keto Diet with exercise. A proper exercise regimen should be developed and this is often a place that a fitness coach can help you.
However, mixing in regular activity such as runs, time at the gym, swimming, or other calorie/fat burning activities will help greatly.
When To Avoid The Keto Diet
In general, the Keto Diet is safe for most people. You aren’t required to take any medications or reduce good intake on your body. Those who should avoid the Keto Diet are those with diabetes (type I), high blood pressure, or those who are breastfeeding. If the Keto Diet still sounds like something you want to do, speak with a doctor before undertaking the diet.
Added to those, anyone with a very serious medical condition might want to speak with their doctor about the Keto Diet. It is important to note that we aren’t medical professionals and any time you feel unsure about a diet, we suggest speaking with a doctor and/or nutritionist.
How Do You Eat On A Keto Diet?
When on the Keto Diet you generally want to keep the number of digestible carbs that you take in to a low. That means eating low carb options. For the best results possible you want to have under 20 grams of carbs per day. In order for the state of Ketosis to be reached though, you must be under 50 grams per day. So there is some wiggle room.
Here is a list of food that you can eat for Keto Diet:
As you will have noticed, most of the food on this list are those that are healthy for you anyways. The importance is that you eat the right amount of them and the right foods that are healthy for you.
What you are looking for is reduced carb foods. It is okay if those foods contain fats, especially healthy fats, but by eliminating carbs, you are eliminating most of the food that aren’t healthy for you anyways.
What Can You Drink?
Some diet soft drinks are acceptable, and a glass of coconut water is okay if you calculate the 9 carbs that it will add to your daily carb intake.
As far as other alcohols go, you can have any zero carb alcohol such as whiskey, brandy, tequila, dry martini, or vodka. Mixed drinks become complicated as they often involve adding carbs to the alcohol. For example, a small margarita is 8 grams of carbs or a cosmo is 13. Gin and tonic? 16.
What Foods Are You Going To Avoid?
We have already mentioned what you want to avoid in context of nutritional ingredients: carbohydrates. But what foods have bad levels of carbohydrates? Let’s take a look.
What it comes down to is avoiding processed foods, sugary foods, and foods with gluten in them.
Do I Need To Start Counting Carbohydrates?
Carbohydrate counting is very beneficial in the beginning. It helps you get an idea of what you can take in and what you can’t while you get a feel for the diet. The reason this helps is it shows you that you can’t have any “bad” foods.
Once you get on the diet though and start using the list of approved foods, you will find that there isn’t a need to track your intake. The foods you will pick off the list for the most part are free of carbs. What you might want to track is the amount of alcohol or other drinks that you take in.
Modifications To The Diet
You can make modifications to the diet and there are some specialized Keto Diets that already exist. These diets have specific targets. Such as creating a diet cycle, targeting carbs for workouts, and increased protein diets. Most of these haven’t been studied though.
The only two diets that are well studied are the standard diet that we talk about in this article, and a high protein ketogenic diet.
The High Protein Keto Diet
Just to provide context on the high protein Keto diet since it also shows results is that you are balancing in more protein. You want to aim for a specific balance of proteins, fats, and carbs. Fats should make up about 60% of your intake, protein about 35%, and finally, carbs only about 5%.
A Keto Diet is a very simple diet to undertake in order to start losing weight. The amount of weight that will come off is great, as long as you combine your diet with proper exercise. It doesn’t even take much work to stay on the diet, as once you get in the grove, you don’t need to count your caloric intake. Those looking to lose weight, increase energy, improve memory, reverse diabetes type II, or just improve their body should consider the diet.
Single And Alone on Valentines?
It’s the one day of the year despised by single people around the world. It’s not as if you aren’t trying to meet someone special. It just seems as if when February rolls around you are either single again or still single. That’s okay. The world is not exactly built just for couples as much as Cupid and all the other marketing crap tells you come Valentine’s Day. But how can you cope when you happen to be forever alone?
Well, in case you thought the only logical solution involves heavy sedation or massive amounts of various medications, think again. Save those prescriptions for something far more serious than this because we are here with some answers for you. Here are a few tips to keep you from bursting into the greeting card store with guns blazing.
Turn It Into A Profitable Part-Time Gig
Think back to all the things you would have spent money on for that special someone in your life on February 14. Aside from the candy and dinner, there are a few ways you can actually capitalize on what couples are faced with on this very day.
You could buy a whole bunch of cut flowers and sell them individually at a decent price that gives you a slight profit with each sale. You could hire yourself out as a babysitter, a designated driver or even house sitter for couples heading away for a special Valentine’s celebration somewhere. There are many ways to turn the obligation others feel to spend on February 14 into some extra cash in your jeans.
Throw Your Own Party
Plus, all of your single friends will be able to become closer and you may end up making some cool new connections for when you plan to throw Un-Anniversary Parties or whatever.
Spoil Yourself For A Change
The best part of spoiling yourself on February 14 is that not only will it help to make you happy, you can spend without feeling guilty about it. It’s not as if you are breaking up with someone the day before and you are avoiding the mess associated with pre-Valentine’s break ups.
Nope. This one is for you and only you. Enjoy it to the fullest.
Take Yourself Out For A Date For A Change
Hey, it’s not quite as wacky as it sounds.
Think about it for a moment. Not only does a solo date cut the cost in half on Valentine’s Day but it gives you a whole lot more freedom. For example, you get to go exactly where you want to go for dinner. That could be a sports bar or a dark, dingy out of the way place you wouldn’t take a date anyway.
Plus, you get to eat and drink whatever you want. It also means you can skip the movie, the chocolates, the flowers, the cards and the worry as to whether or not you’ll be at your peak performance level should the evening end up wrapping up at your place. Oh, and breakfast will just be for you and there’s no sharing.
Hit The Singles Bar
Or maybe you’ll just enjoy the vibe being around a lot more people who can relate to the whole being single on Valentine’s Day trip. Smile and drink a few for us.
Love The One You’re With
So you don’t have a significant other on Valentine’s Day. It no biggie, really. You can still feel some love and share some good times just by spending the day with family.
After all, they are connected to you regardless of what you end up doing with your life and where you end up living. Family is also a great support network and a comforting place to be when you don’t feel you want to be all alone on a day such as February 14. You could end up giving members of your family the things you would have otherwise spent money on for one person. Your mother, grandmother, aunt or sister will love the flowers and chocolate, you can count on that.
You Can Just Do Things For Others
Valentine’s Day is going to be a long, lonely day for seniors who have lost loved ones and are living in assisted living facilities. If you are artistic, maybe make and distribute homemade cards to the residents or provide some musical entertainment for them. Everyone loves to be spoiled and this could be your new thing.
Then There’s The Practical Part
We’ve touched on it slightly. When you happen to be forever alone on Valentine’s Day there is an instant bonus that comes your way but you may not think about it immediately. You will save some money.
Even if you choose to stay home and watch a movie marathon with a giant bag of potato chips, you saved yourself the cost of all the other trappings that would have made up the day for you. For some, it could have been a very expensive ‘holiday’ with presents and gifts that could have melted the bumpy numbers off of your credit card. By being single on February 14 you actually dodge that bullet and the reminder the following month of what it cost.
Have We Made Our Point Yet?
Being forever alone on Valentine’s Day is far from a sad situation. It is not a life sentence nor is it a penalty for some bad judgment call you made earlier in your life. If anything, it should be a tool you can use to flip your life situation around and do some fun things to make you happy.
Besides, the last thing you want is to be remembered as the person who sucked all the life out of the room when you were (fill in the blank) and moaning about the way your love life has turned against you. The best way to avoid sabotaging the next Valentine’s Day you find yourself single is to be creative and find ways to get your mind off of that and on to other fun things to do.
All it takes is an idea and some effort on your part. Hopefully we have been able to provide you with some kind of inspiration to keep you from going postal at the mere sight of couples sitting too close and sharing a special moment together. Remember, there are other forever alone people out there struggling with coming to grips with the reality that surfaces on February 14.
Do yourself a favor and find something constructive to do to turn the annual celebration of love into something where you can look at yourself and be happy with who you are and where you are in your life. In other words, turn the day into a celebration of like and do it up in style.
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