Diet Wonders

 Diet Wonders, what exactly is this?

More and more doctors and health experts are in this opinion, that by taking a highly

regulated food, which we also called a diet, we can address a lot of our health problems

we can live long in a more healthy way, and this is all in this world, Diet Wonders

So, what we are going to do is to explore this diet-world, and we will pick up some

thing means some diets, which have created wonders, and a lot of peoples are following

those diets, to get out of best,(1)

What these Diets can do?

These diets are created by doctors, scientists, and health experts, and the major key is to

design optimum best, which is needed for our body to grow healthy, in other words

these are well laid down combination of natural foods in such a way, that they can

protect us from health problems

What are they?

So, let's see what these Diets are, there are a lot of diet plans and they can confuse you

, to really what you should select, so our key objective is that we are only going to

refer which must hold

-sustainability

-effective ness

let's see

                    ketogenic diet facts, diet wonders

Diets are normally planed, by keeping two-yard sticks and they are

-either to control your appetite, which will reduce your food intake

-restrict your calories by controlling the amounts of fats, or and, carbohydrates

let's see

                    ketogenic diet facts, diet wonders                   

So, let's start

FASTING, intermittent fasting

Experts say they want to create a cycle, food intake cycle, and fasting cycle, there are a number 

of ways, and plans, most popular is,(2)

-16/8-method, in this 8-hours food intake cycle followed by 16-hours total fasting

-5:2-method, in this, take less food two days a weak, only 500-to-600-calories only

let's see

                     ketogenic diet facts, diet wonders, fasting, intermittent fasting

By doing so what you will achieve?

Studies show, that it really works

- in one study, it is shown to achieve 3-to-8% weight loss in a 3-to-24 weeks time, same

  the study also pinpoints the reduction of waist circumference by 4-to-7%

-in other studies, it was confirmed that fasting burns fats, and at the same time preserve

 muscle mass and improve metabolism

What are other benefits apart from weight loss?

So, fasting can induce health benefits, some of them which are very apparent are given

bellow

-anti-aging effects

-increases insulin sensitivity

-protect and improves brain health

-reduces inflammation in the body

What can be the adverse impacts?

As such it's very safe and  no adverse effect is reported in doing fasting

Who should not do fasting?

Experts say some people who have certain conditions or situations should not go for

this fasting and they are

-those who are very sensitive to blood sugar drop

-some people who are too much underweight

-some persons who have some kind of eating disorder

-pregnant and breastfeeding women

Diets based on only plant foods

These are diets that are mostly based on fruits, vegetables, legumes, and whole grains

and there are millions who take these diets almost every day, we some times refer them

as vegetarians or vegans

But in plant foods, there are some foods which are very rich in carbohydrates so if we just

regulate them, it becomes a perfect highly effective diet, two particular diets are part of

this overall diet plans they are,(3)

-Flexitarian Diet

-Vegetarian Diet

There are a number of studies which are indicating that they work, and they have greater 

health benefits, some of them are

-very efficient in weight loss

-very friendly to the heart

-very helpful in cancer

-very helpful in diabetics

Both of these two diets we will address in a full post in details in the coming months

LOW-CARBOHYDRATE  DIETS

This is another group of diets that all works only on one main factor that is to

deprive the diet of carbohydrates, and they all work in a very remarkable way

and they are,(4)

-Atkins Diet

-Ketogenic Diet, or keto-diet

-LCHF Diet, low carbo, and high-fat diet

These all we have covered in a big way in this blog only, you can go to back pages

for knowing and understanding these keto diets

LOW-FAT DIETS

It's a very common belief that fat diets are the real culprit of most of today's health

problems, so any diet which is fo very low fat can work wonders,(5)

let's see

                      ketogenic diet facts, diet wonders, low-fat diets

How it works?

Here we are trying to restrict fat intake up to 30% of daily intake for calories

some diets are very  ultra low fats diets can go to limit fat consumption only

up to 10% of per day calories intake

-calories from fats only  10%

-calories from proteins only 10%

-calories from carbohydrates about 80%

What you are going to achieve?

There are a number of studies that confirms that they work

- in one study by using a diet containing,7-to-14% fats, in 8-weeks time bring the 

   reduction of weight about 14.8-pounds, 6.7-kgs

What are the other benefits?

Apart from weight loss, these diets have shown some other great benefits and they are

-they reduce the risk for the heart even to heart stroke

-these diets can reduce inflammation in any part of the body

-these diets are good for diabetics

Is anything adverse to these diets? 

Yes, we are playing with fats, too much reduction of fats that too for a long time

is just not good, as fats are very key important material for body functioning

- they are important for hormone production

-they are important for cell function

- they play an important role in nutrients absorption in the body

-they also important for metabolic function

so low-fat diet can create some problem in nong run

PALEO Diet

This is one type of very interesting diet, the key presumption behind this diet also

very unique, it's based on the theory that the human body is still in the process of

evolving and some of us are  not evolved enough to handle legumes, grains, and

dairy,(6)

So, why not switch over to a food that our ancestors were eating, they were hunter-gatherer

and most of the times they were only eating, whole foods, fruits, vegetables, lean meats, nuts 

and seeds

                    ketogenic diet facts, paleo diet

What is the exact diet?

-it restricts the consumption of processed food, grains, sugar, and dairy

-some versions of the paleo diet allows very small amounts of some dairy products such as cheese

-so what is allowed is

---- fruits, vegetables, whole food, lean meats, nuts, and seed

Does it work?

Most of the studies indicate that this type of diet is better than most of the other diets

- in one study the diet in 3-weeks time, reduces weight 5.1-pounds, 2.3-kg

-in the same study, it reduces waist circumference by about 0.6 inches, 1.5-cms

-in another study, the paleo diet is found to be more filling than in comparison

 with most popular diet,( Mediterranean Diet)

What it has other benefits?

Apart from weight loss, the paleo diet has other remarkable health benefits and some

 of them are

-reduces risk factors for heart

-reduces cholesterol, blood pressure, and  triglycerides

So, this is from this blog, Ketogenic Diet Facts, where we have seen other diets which

can create wonders, they can reduce weights and also provide greater health benefits

and no doubt they are worth adopting, some of them we will see in details incoming

posts so are with us and get benefited from whatever information, we have this is what

our objective in this blog, just to provide you the best

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic Diet and Chia Seeds

What about Chia Seeds can we incorporate into our ketogenic diet? 

Well, as now you are very much aware of a diet which is very high in fats, moderate in proteins

and very low almost 5-to-10% in carbohydrates, so here limiting factor is carbohydrates, so in 

adjusting these three, more often we end up deficiencies in the area of vitamins and minerals,

although we can take care by taking a capsule of vitamins and minerals, but that is all lab-made

not natural, and here in this respect, Chia Seeds offer a beautiful solution its very rich in both,

and it's too simple to incorporate into the diet, so let's examine how it works,(1)

How about  Chia Seeds for Protein?

The chia seeds are seeds of a flowering plant that belongs to the mint family and its native

 plant to central and southern Mexico, seeds are very small oval shape and hygroscopic in

 natures most interesting characteristic properties are that these seeds absorb about

 12-times  more water or any other liquid and converts to a thick gel type texture

Today it's a very popular commercial crop of many countries in Central America,

 the US, Australia and its demand is rising ,(2),(3)

let's see

                  ketogenic diet facts,chia seeds

What is so unique about Chia Seeds?

They are very rich in protein, fiber, vitamins, and micronutrients, to have an idea a 100-gram

seeds have

-16-gram protein, which is higher than most of the important grains

-34-gram fiber, we don't think any other plant source has these amounts

-very good amounts of omega-3 acids

-very outstanding in vitamins

and this is what this combination is so unique, nearly unbeatable by any other plant source,(4),(5)

let's

                   Ketogenic Diet and Chia Seeds

So, what it has?

So, lets see what it has in total, 100 -gram seeds.,3.5-oz contains

ENERGY

Calories..............                          ...    .. 486-kcl

CARBOHYDRATES..........      ..... ....42.1-gram

in this

  Dietary Fiber.........        ................   34.4-gram

FAT.......            .............     ...........     30.7-gram

in this

  Saturated.......                ................     3.33-gram

  Monounsaturated ............                  2.31-gram

  Polyunsaturated .............                 23.67-gram

  Omega-3...........           .................   17.83-gram

  Omega-6 ............      ............              5.84-gram

  Trans-fat ...............              ..........     0.14-gram

PROTEIN.....     ...........   .............        16.5-gram and they are 100% gluten-free

VITAMINS

Its very rich in vitamins, total vitamin content is more than 20%DV

Vitamin B1.....thiamine.................    0.62-mg.......           54%DV

Vitamin B2.....riboflavin...............     0.17-mg.......           14%DV

Vitamin A......              ..........                   54-ug        .......     7%DV

Vitamin C.........                                      1.6-mg      ........      2%DV

Vitamin E ........                ........             0.5-mg     .........       3%DV

Niacin ..........     ..........         ........      8.83-mg ..........        59%DV

Folate ..........              .............                49-ug ........  ....    12%DV

MINERALS

Manganese     ...........                         2.72-mg .........      .. 130%DV

Magnesium ..........                               335-mg .....        ...... 94%DV

Iron ......                                                   7.7-mg ....         .....  59%DV

Zinc .......                                                 4.6-mg ...         .....  48%DV

Phosphorous .........                             860-mg     .........    123%DV

Calcium ..........                                     631-mg ............       63%DV

Are chia seeds contain complete protein?

It has all 9-essential amino acids, and that too very much close to what we require, for best

health, in the very rough way a tablespoon of chia seeds can provide a very good quality of

2-gram protein, which can be a breakthrough for vegetarians, vegans, and children's

Are Chia seeds Diabetics friendly?

We should say its must for diabetics, it can improve the sugar levels, increase insulin tolerance

and at the same time make you more healthy from all angles

Do chia seeds spike insulin?

This problem is not there with chia-seeds as whatever carbohydrate they have it acts as a fiber

and does not raises sugar,  it has a Glycemic Index a GI of only 1

Can Chia seeds get stuck in your intestine?

No way and no situation they should be eaten in dry condition, as they can absorb and

 then swell more than 12-times of their weight, it's very important to be eaten after soaking

 only, for at least few hours, (4-to-8-hours), in water

How much chia seeds may be needed for losing weight?

Chia seeds are full of fibers, about two -tablespoon have 10-gram fiber, it's very good amounts

what expert says for weight loss you should have about 30-gram fiber along with usual diet 

restrictions

Can chia seed reduce belly fat?

In our opinion, Chia Seeds can be the best option very rich in fibers and also in protein

so we understand that it may be effective for reducing belly fat

Apart from good fiber and protein where else Chia Seeds

 can provide some health benefits?

What we thought up to now that chia seeds are good for protein, good for gluten-free

and also good for diabetics, now let's see what else they can offer,(6),(7)

-They can reduce chronic inflammation, which is associated with serious health

     conditions such as heart problems and cancer cases, the research data reveals that

     chia seeds significantly can reduce  inflammation marker hs-CRP even up to 40%

-Chia seeds reduce Blood Sugar. we have results from animal studies and they point out

 that chia seeds

       -improves insulin sensitivity

       -stabilizes blood sugar levels after meals

-Chia seeds reduce Bone risk, It has calcium, phosphorous, magnesium, and protein

    all very good for maintenance of very healthy bones, it's a very good source of calcium for

    those persons who do not take enough dairy products

-Chia seeds may lower Heart risk, we are referring to very high amounts of very good

    qualities of fiber, protein, and omega-3, they all are too good for heart health

-Chia seeds reduce high blood pressure, studies have pointed out that chia seeds 

    helps in hypertension, reduces the high blood pressure

-Chia seeds reduce cholesterol, studies have indicated that chia seeds reduce bad

    cholesterol, LDLand glycerides, and at the same times improves levels of good

    cholesterol HDL

-Chia seeds can help you to lose weight, a 6-month study on obese with diabetes type-2

     on reduced-calorie diet found that eating chia seeds daily caused a significant reduction

     of weight than those who have not taken chia seeds,

-Chia seeds have high amounts of antioxidants, these can help the body to fight and provide

    protection to the cell from damage by free-radicals, and hereby this way it can provide some

    help in cases with cancer and also diseases related to aging

How best we can use Chia seeds?

There are a number of ways we can adopt Chia seeds in our daily lifestyle, it's much 

 simpler than For most other plant-based food products, some very simple  hints are

 just below to follow

1,-Chia seeds only with water, soak 1/2-cup (40-gram), chia seeds in 4-cups,( 1-liter) water

    for 30-minutes to few hours, it starts becoming a gel texture, you can eat it or for change

    add chopped pieces of fruits, or lime, lemon, orange whatever you like, and then take

2,-Juice-soaked Chia seeds, and lemonade, and tea, you can replace water with any fruit juice 

     and lemonade can be made using soaked chia seeds, you can mix in your most types of tea

     hot or cold

3,-Chia seeds in smoothies, it can be added in any type of smoothies only thing use only

     soaked chia seeds and lemonade can be made using soaked chia seeds

4,-Chia seeds in puddings, again in any type of pudding you can add soaked chia seeds

5,-Chia seeds as cereal, you can take it as breakfast cereal, the only important point is that you

     have to soak chia seeds in milk, or almond milk for overnight, for a change you can add nuts,

     fruits, mashed banana, maybe vanilla extract, or little cinnamon

6,-Chia seeds truffles, just incorporate soaked chia seeds in truffles, they can have for change

     dates, cocoa, nuts, oats

7,-Chia seeds salad, again soaked chia seeds will do to almost all type of salads, you can also

     use in the form of salad dressing

8,-Chia seeds in bread, cake, pizza base, and cookies you can try if you are making your own

      bread, buckwheat bread with chia seeds can be a specialty, so try that, you can add cookies

      along with cholate chips, nuts, oatmeal to have some interesting cookies, so why not try

9-Chia seeds with other grains, you can cook  1-tablespoon,(15-gram) chia seeds with your rice

    or quinoa, 1-cup, (180-gram) and take as a meal

10,-Chia seeds in pan-cakes, in batter you mixed soaked chia seeds and then make a pancake

11,-Chia seeds in Jams, soaked chia seeds can mix in all types of jams and then used as bread

      spread, it's interesting for a change

12-Chia seeds in soup or gravy, you can mixed soaked chia seeds into your soup and gravy or

     stews for more thickening effect

13,-Chia seeds in dips, most of the easily available dips can be mixed with soaked chia seeds

14,-Chia seeds in icecreams, its very favorite item, you can mix soaked chia seeds in

        ice cream making or used them as a topping

15,-Chia seeds in falafel, it's another favorite where soaked chia seeds with a variety of 

       the vegetable can be used

16,-Chia seeds in tortillas, soft tortillas with a filling of chia seeds can be an interesting 

       experience 

17,-Chia seeds in burgers, meatballs,energy-gel, granola, crackers, oatmeal, protein bars,                       breakfast bars, these all can be tried by incorporating soaked chia seeds

If you are not interested to use chia seeds as soaked ones, then powder them and use

 powder in these food ideas

18,-Chia seeds in yogurt, here you can use both types soaked once or powder ones, you can

       sprinkle on top, you can also add salt or sugar, fruits or species depending on taste

19,-Chia seeds as a crispy crumb coating for meat and or fish, chia seeds power should be

       used here and mixed with bread crumb coating

20,-Chia seeds in stir-fry, in savory dishes just add seeds or powder and fry

21,-Raw chia seed toppings, powdered chia seeds can use in toppings, by sprinkling the powder

      on smoothies or oatmeal

How to use in a ketogenic diet?

Do not 100% use it as a protein source, combine it with other protein sources, we prefer

and recommend it to combine milk proteins, or just in yogurt, or in fried cauliflower, or

combine with eggs, normally it solves the problem of less fiber in ketogenic diets and 

provides a solution for vitamins and minerals

Does eating too much Chia seeds can cause some problems?

Up to now we have addressed only very good about chia seeds now the question is any

 negativeness is also there and if yes then what so let's examine,(8)

1,-Digestive Issues, chia seeds are very rich in fibers about 35 -gram in 100-gram, and this

     may not be very easy for many people to manage easily, for some people it causes

    -abdominal pain

    -constipation

    -diarrhea

    -bloating 

    -gas

These problems become more to those persons who or either getting recovered from

some disease or suffering from the digestive system, health problems

How to reduce this?

if you are suffering because of these then use more onions in your diet and increase

more water in your diet

2,-Can be a choking risk, as the seeds swell there can be possibility of choking in

     throat and esophagus for this don't eat dry seeds always eat soaked seeds, and

     drink more water

3,-It may increase prostate cancer risk, as chia seeds are rich in ALA, alpha-linolenic acid

      one type of omega-3, and very important for those people who do not take fish mainly

     vegetarians and vegans, but one study has created an alarm that ALA is associated with

     prostate cancer, because of this all plant sources rich in ALA are marked as a risk factor

     for this prostate cancer

4,- Chia seed allergy, although it's very rare but some people have reported allergy from chia seeds

     and in this the person experiences 

      -gastrointestinal distress

      -itching

      -hives

      -shortness of breath

      -dizziness

      -swelling

     if by chance these type of symptoms start appearing then first discontinue the chia seed and

     consult your doctor or hospital immediately

5,-Chia seeds may cause interactions with medications, we have to be careful if we are taking

      some medication for blood sugar and also for the blood pressure may be doses of these

       medications have to be adjusted, careful monitoring and maybe a discussion with your

       the doctor is needed if you are on insulin then it must be adjusted because blood sugar

       levels can dip too much

How much Chia seeds may be much more?

How to know if what we are eating is much more, of course, there is no fixed rule because this

amounts can be different for different persons so what best to be done

One scientific approach is to very slowly increase your intake and observe if any symptoms

you are experiencing, you can start this from 1-oz, (28-grams), and only take them after soaking

them for at least a few hours

So. where do we stand from Ketogenic Diet Facts

Well what we have now, is a powerful food very rich in protein, fiber, vitamins, minerals

and on top of this it's tasty and very easy to incorporate in a number of possibilities, it has

enormous health benefits, it's also very good if you are on a gluten-free diet, still very good

if you are diabetic and wonderful if you are planning for keto, so just don't miss it try to adopt

whatever best way you like is going to help you only, we very strongly recommend this in

your daily lifestyle

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic Diet for vegetarian

 How a Ketogenic Diet for Vegetarians?

Let's try to understand vegetarians, these are those categories of people who do not want to eat

any product which comes from the killing of that animal or species, basically it's very

deep-rooted foundations in their mind where they do not want to hurt anyone, as they

follow the path of AHIMSA, which is a key-value followed by Jainism.Buddhism and

Hinduism

Apart from all this, there is a new trend in the west to follow vegetarianism, mainly

from the health point of view., in general vegetarians can be categories to 4-categories

and they are,

Ovo-Lacto vegetarian

They eat eggs, dairy products, honey but don't eat meat, their percentage is maximum

Lacto-vegetarian

They eat dairy products and honey but don't eat eggs and meat, their percentage 

is next to Ovo-Lacto vegetarian

Ovo-vegetarian

They eat eggs, honey, but not dairy products and meat

Vegan

They don't eat eggs, meat, dairy products, and also honey, its most hard type of vegetarianism

What is the vegetarian keto diet?

This is a diet designed for Ovo-Lacto-vegetarians, where eggs and dairy products are allowed

only meat and fish are avoided, it's a little challenging more so in the cases of vegans, here we

have to exclude all animal products instead we have to concentrate on grains, legumes,  seeds

and vegetables, so what can work let's see,(1),(2),(3)

let's see

                               ketogenic diet for vegetarians, for details, click on the image

1, EGGS

    

     High quality, easy to digest protein which is also rich in choline, which is helpful in brain

     functions, very easy to make, very affordable and of course our first choice, two large eggs

     can provide us 14-gram protein and only I gram carbohydrate

2, YOGURT

    Also, some times called greek, or plain yogurt, 6-oz, or 170-gram yogurt provides 15 -to-20 

   gram protein and 4-to-7 gram carbohydrate, along with it provides probiotics which can help 

   to gut and further to immunity, its also a very good source of minerals such as

   calcium, potassium, and magnesium

3, CHEESE

    Very good source of proteins 1-oz,28 gram contains about 4-to-8-gram protein and 0-to1.5 

   gram carbohydrates depending on types and grades

4, PEANUT BUTTER

   Two tablespoons mean 32 grams can provide 7-to-8 gram protein and 4-gram carbohydrates

5, VEGETABLES

   Most used are spinach, cauliflower, avocado, Brussels sprouts, broccoli, zucchini, olives

6, NUTS and SEEDS

   Almonds, walnuts, chia, flax, hemp, pumpkin seeds

7, WHEY PROTEIN CONCENTRATE, WPC

   It's very important even just adding one scoop in yogurt 170-gram, which makes it perfect 

   to be taken along with fried or boiled cauliflower, with small amounts of boiled spinach and 

   dressing with coconut oil

8, OILS

    Most preferred are butter and coconut oil

9, HERBS

   Here you can have from garlic to basil, lot of herbs that can change the taste of food 

   in a big way and at the same times create a big impact on general health

So, from Ketogenic Diet Facts point of view, it may be a little challenging but even all types

of vegetarians including vegans can get benefits from a ketogenic diet, so why not give it a try

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic-diet on Seafood

 How seafood perform in a ketogenic diet?

Fishes and other seafood is somehow most popular choice for the ketogenic diet and in some

areas and some parts particularly coastal areas its almost first choice, they have very good

quality of proteins and also fats, apart from these two most of the times they are almost zero

as for as carbohydrates is concerned 

Fishes and other seafood are full of vitamins, and minerals including the rare ones such as

selenium, but some things which are very worrying is the contamination of mercury, arsenic

and other toxins, because of very high pollution in seas, and to that matter even in rivers and 

ponds this all makes it more difficult if we think to use them in the ketogenic diet, as it is very 

highly regulated diet and even a very small percentage of toxins can create havoc, and to make 

sure about the seafood quality is just a herculean task

There are also supplies coming from  farms, but here also the situation is today

not very good as amounts of antibiotics and other chemicals used in these forms creates a

the real question, whether they really should be used,(1),(2)

With all these negativeness there are also good supplies are available, from very trusted

sources, even batch testing reports are available, so there are good hopes,(3),(4)

let's see

                                     ketogenic diet and seafood, for details

What is the best choice available in fishes for a ketogenic diet?

When we think about fish for ketogenic diet the first preference that comes to mind is SALMON 

and again try to get a wild one not a farm one, they are very rich in omega-3, and also very high 

in nutrients

SALMONS

-smoked salmon is still a better choice, just eat with eggs, avocado, basil

SARDINES

These are oily fishes, they have the same fat profile as of salmon, can be easily marinated for

ketogenic diet

MACKEREL

These are again very similar to salmon, but some cases of high mercury are reported here so

care full before buying

TUNA, TROUT, ANCHOVIES 

These all are very good for the ketogenic diet, but here the mercury and toxins problems

are reported, so careful in buying, although they are very popular fishes for ketogenic diet

COD,HADDOCK,MONKFISH,FLOUNDERS,SEA BASS, SNAPPER,HAKE, CATFISH

These all are used for the ketogenic diet, depending on the area, where which fish is more

popular but all have been reported to be a part of the keto diet

What type of fishes to be avoided for a ketogenic diet?

There is no hard-fast rule but few points to be kept in mind

-some areas fishes are more polluted if the information is there then avoid them

-try to avoid farm fishes, and go for wild ones

-try to avoid breaded fish

-try to cook from fresh untouched fish

-if you want to buy ready cooked fish, then read the labels carefully

How we can use SHELLFISH for a ketogenic diet?

Shellfish is next very popular food then fishes and the also go with a ketogenic diet very well

they are very rich in good quality proteins in some cases even better than fishes, and many  

times better than meat, also full of very good quality of fats, and as usual a better profile for

 vitamins and minerals

As for problems of mercury and toxins they are almost the same as in the cases of fishes

 maybe in some cases more than fishes, and most popular are

LOBSTER

One cup of lobster contains  129 calories, 1.25-gram fat, 27.55-grams protein, and 0 gram

carbohydrates, along with it has selenium, copper, zinc, magnesium, and very small amounts of 

omega-3

CARB

One cup of carb meat contains 105 calories, 0.9-gram fat, 23-gram protein, and 0 gram

, carbohydrates along with it has calcium, zinc, potassium, and an excellent source of folic

acid and vitamin-B-12

SHRIMP

One cup of shrimp has 173 calories, 2.5-gram fat, 33-gram protein, and 2.2-grams 

carbohydrates along with it has selenium and zinc

MOLLUSCS

Molluscs  comprises 23% of all marine organisms, they are available in large varieties

and species, a 100-gram serving size contains 90 calories, 1.4-gram fat, 16-gram protein and 

2-gram carbohydrates, apart from all this there are rich in calcium, iron, potassium,

So, where do we stand for seafood for a ketogenic diet?

Seafood in general very rich in proteins and that too in very good quality of proteins

also rich in omega-3 as for as fishes are concerned, these should be used in the ketogenic diet

in a very liberal way, at least better to use them more than meat, they can provide overall health

benefits more than meat, so from ketogenic diet facts point of view they can be most important

part of the ketogenic diet and they should be promoted most

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

-

 

Ketogenic Diet on Meat

 How ketogenic diet performs around meat?

Meat is one of the major staple food in the world, its available everywhere, at the same time

it's very rich in proteins, and also very safe, protein found in meat is generally of very high

quality, not only it has all essential amino acids, but also some fat, vitamins, and minerals

and because of this, all meat is the most important ingredient in most of the ketogenic diet, and

some times we just can not think a ketogenic diet without meat.,(1),(2)

What is the nutritional composition of meat?

Although it will carry from source to source, we are providing only the average values provided

by USDA,, US Department of Agriculture

Daily Values, or in short DV%is based on 2000 calories diet, and other values are for 100 gram

                                                                                                   DV %

Calories                  143

Fat                           3.5 gram                                                         5%

Carbohydrates       0.0 gram

Proteins                    26 gram                                                       52%

Sodium                     57 mg                                                            2%

Potassium               421 mg                                                          12%

Iron                                                                                                 6%

Magnesium                                                                                     7%

Vitamin-D                                                                                       2%

Vitamin-B-6                                                                                  35%

Cobalamine                                                                                   10%

apart from this, calcium,vitamin-C,vitamin-A all are just zero

As you see just 200 gram is enough for on day requirement, what we have to do top up by

fats, and that's what most people are doing

let's see

                                        ketogenic diet and meat

Does it good to have a keto diet very rich in meat?

It is very important to bear in mind that the ketogenic diet is a diet that is within the

very strict parameters and they are

-very low carbohydrates, around 5% only

-proteins should not be more than 20%

-fats, which are the most important part of the diet should be around 75%

so, if we eat more meat then how these parameters can be achieved, and in the

end because of high protein we have taken by eating more meat, our objective

may just fail, no ketosis takes place so adhere to the proper ratios, and don't eat

more meat, so although its low carbohydrate diet but at the same time its also

low protein diet,(3)

So, in fact in your diet meat should be no more than one-fifth of your total meal

and fat should be considered from non-meat source only, of course, this is just

guideline it can carry from person to person

So, what is the best meat for a ketogenic diet?

First of all its better to avoid all those meats which are very rich in protein or if you

really want them than use them as minimum as possible, means only sparingly, so

what they are,(4)

skinless chicken breasts or fish

So apart from them, it's better to choose from the list below, but still, make sure

don't take much, they are still very rich in protein, we have preferred them because of

best fat-to-protein ratio

-Fatty cut of Steak, preferably, NY strip, ribeye, brisket

-Bacon,nitrate-free, preferably unprocessed

-Skin-on fatty fishes, such as salmon

-Offal, these are organ meats, such as liver, cheek, and heart

-Skin-on chicken only thighs and legs

What kind of vegetables we should use along with meat in the ketogenic diet?

So, what we have done, we have put meat in the back seat, means not to act in starting

role but act as a supporting role, now in this situation we have to look to what we should

use as add on, so first let say vegetables, here we prefer vegetables containing the lowest 

possible carbohydrates, or in other words starches, and here the best choice is

-spinach ,cauliflower,leutus,kale,Brussels sprouts,broccoli

What kind of fats we should use along with the meat for a ketogenic diet?

This is a very important issue because its percentage in the diet is 75%, which means it's on 

the front seat so, we have to make sure about  correct choice, for fat, and also in a very correct 

amounts, of course at the end of the day its very personal choice, some fats what we prefer

are

-Coconut oil, its first choice, for some people its smell can be a problem

-Butter, or ghee,(ghee is a chared form of butter)

-Avocados

-Olives

-Eggs

-Animal fats

So, where do we stand for meat used in the ketogenic diet?

One thing is very clear that using too much meat in the diet not going to reach anywhere

as it can very easily upset the desired ratios between protein and fat, so extra care should

be taken on this account, from ketogenic-diet-facts, this is very important to keep in mind

that meat is only should be in a supporting position in the diet, not in the front position

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic diet on eggs

How we can create a ketogenic diet around eggs?

EGGS are a very interesting, very affordable food resource, and it's available in every part of the

world very easily, so our objective here is to create a very simple diet based on eggs, which

 should also at the same time very effective, we are not providing any recipes as hundreds

 of recipes or available on the internet, we are giving references for them. Here we are only

 pinpointing the scientific approach to achieve our targets by creating a diet, which is very

 an effective ketogenic diet based on eggs, so let's follow

What eggs have, from a ketogenic diet point of view?

Eggs are a very good source of our two ingredients, fats and proteins what we need for 

the ketogenic diet, at the same times carbohydrates are almost very low, nearly zero, 

so let's see eggs boiled, amount 100 gram, daily values calculated if you need

2000 calories per day

Amounts                                                         Daily values

Calories            ..........    155

Fat...........          ............ .11 gram                       16%

Carbohydrate.....      .....1.1 gram                         0%

Protein...........      ............13 gram                       26%

Sodium...........................124 mg                            5%

Potassium...................... 126 mg                            3%

so, it has a very impressive, protein and fat combination, for the ketogenic diet, we have to

increase fat content in creating the food, apart from this all they are also full of vitamins

and minerals

let's see

                                        ketogenic diet and eggs

Some silent features of eggs

Research reports have shown that eggs provide a feeling of fullness and satiety

also, eggs are good for eye health, they do have cholesterol and what research says

that to a lot of people it does not raises the blood cholesterol but then again the persons

who already have high cholesterol we think they should avoid it,(1),(2)

What is the keto egg fast?

Its diet mostly focused on eggs, this is for fast ketosis, this diet has very limited variations

and because of that you cant take it for a long time, but it works, just in few days

typical diet is

eggs with cheese in breakfast

lunch and dinner again boiled eggs

coffee or tea in drink

at least 100oz water every day

as diet does not normally allow any vegetables and fruits, it reduces the nutrients

and that's why it's only for few starting days

 Some guidelines on how to use eggs for a ketogenic diet?

These are only guided line ideas not recipes

for Breakfast

-pancakes, with eggs, cream cheese, some almond meal,  peanut butter, garlic

-eggs with sausage, peppers, radishes, celery, creamy cheese, onions, garlic, sage

-sandwich with eggs, sausage patties, cheese, onions, garlic, sage

-boiled cabbage, cauliflower, Brussels sprouts with fried eggs, onions, garlic

-steak, bacon fried eggs, boiled avocados, olives, garlic

-taco skillet filled with eggs and cheese, olives, onions toppings of your choice,

for Lunch

-salad filled with vegetables, meat, and boiled eggs, dressing with olive oil, coconut oil, vinegar

-chicken salad, eggs sandwich, with mint, sage, and thyme

-tuna, bacon, boiled eggs, with lettuce, onions, garlic, sage

-egg drop soup, garlic, sage

-pizza from almond flour, cheese, and eggs, onions, garlic

for Dinner

- bread from almond flour and eggs, use slices with butter, cheese, and garlic

-noodles from eggs, gluten, and cream cheese, garlic

-thyme, sage, onion, garlic, fried eggs with chicken

there is nothing  so particular you can mix and make, even dinner, lunch, and breakfast ideas

for exact recipes go to references

So eggs are very important for the ketogenic diet one way or other we see eggs in a lot of

recipes meant for the ketogenic diet, and this is all from ketogenic diet facts about eggs

and what ketogenic diet we can create from eggs

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic diet and MCT

The ketogenic diet with MCT

In recent trends, this MCT is promoted in the place of fats, in the formulations meant for

the ketogenic diet, so let follow us to real facts and research findings of this MCT

So, what is this MCT?

  The full form of MCT is medium-chain triglycerides, it all started from research findings

that coconut oil performs much better than other oils in the ketogenic diet, latter on this very

an important difference is pointed out on these MCT, for which coconut oil is still the best to

 source and in fact, now most of MCT is produced from this coconut oil, today MCT is the

 most sought-after material and the full weight loss industry can not think without this. This is

 used in all almost all types of weight reduction diets, ketogenic as well as non -ketogenic, 

Its most popular choice for athletes, bodybuilders, and other sportsmen and women,(1),(2)

What exactly is this MCT?

MCT or medium-chain triglycerides occurs in coconut oil and also in palm kernel oil and

the commercial product is made from the extraction of these oils in fact it is a composition 

of the fatty acids, which are 6-to-12-carbon atoms, most impotent are,(3),(4)

C6-   Caporic acid

C8-   Octanoic acid

C10- Capric acid

C12- Lauric acid 

So, how much they are present in coconut oil?

So, if you see deep inside coconut oils and palm oils they are rich in these fatty acids so let's see

                                              COCONUT OIL                 PALM KERNEL OIL

C6-- Caporic acid                   0.2-to-0.5%                                 traces 

C8- -Octanoic acid                       7%                                          3.3%

C10-Capric acid                           8%                                          3.4%   

C12-Lauric acid                          48%                                        48.2%

So, what this MCT can be helpful to us?

Its medium-chain fat and body treat it very differently than long-chain fats what we

eat every day, and because of this it has enormous health benefits apart from just

a major benefit in weight loss, so let's follow us, what kind of help it can provide

let's see

                                        Ketogenic diet and MCT

 MCT can accelerate the weight loss process

Although research reports are some kind of mixed views but a lot of medical community

thinks that it works

it increases the release of two hormones, which can create the feeling of fullness

it reduces the total appetite

it reduces body weight, waist circumference

it produces about 10% fewer calories than LCT, long-chain glycerides, which occurs in

other oils, such as olive oils, nuts, and also in avocados

it helps and optimizes gut conditions

MCT can be a better source of energy

The body absorbs MCT more rapidly than LCTs, long-chain glycerides

Due to short length, MCT travel faster than LCT, from gut to liver

One theory suggests, that because MCT can very easily pass through the cell wall,

they can produce energy in the cell only

MCT can reduce lactate build-up in muscles

This is a very common problem mostly with athletes, where because of lactate build-up

exercise performance just goes down, interesting research finding indicates that MCT can

help in this area before exercise, if you take MCT, about 5 gram or 1.5 teaspoons, you will

find easier to do exercise, it means it increases the exercise capacity., but again these results

are mixed in nature

MCT potentially can provide some help in the cases of, Epilepsy, Alzheimer, and Autism

We have already maintained that ketogenic diet, ketogenic diet with MCT, and even

 MCT alone can provide major hopes in these diseases, let's follow

EPILEPSY

The ketogenic diet itself is discovered in the process of exploring the best treatment 

 procedure for epilepsy

it reduces the frequency of seizures

it blocks receptors in the brain that causes seizure

ALZHEIMER disease

In this disease, the brain loses its ability to handle sugar, and the as ketogenic diet

ketogenic diet with MCT, and also MCT alone works on generating a new type of fuel

it helps the brain and finely it provides help in this disease 

AUTISM

It reported that MCT can provide help in this area, a 6-month diet based on MCT with

ketogenic diet and also with gluten-free diet provide a significant improvement in

children are having this autism disease

MCT has an antibacterial and anti-yeast and antifungal effect

This is another unique property of MCT, it reduces the growth of most fungal diseases

as well as some bacterial growth

MCT reduces the heart risk

It reported that it reduces bad LDL cholesterol and increases good heart-protective HDL

cholesterol, it also reduces C-reactive protein, CRP, which also happens to be a marker for

heart diseases

MCT can regulate blood sugar levels

There are strong indications based on research findings that MCT can help in diabetics

need 30% less sugar to maintain, in compression to those who are on LCTs, however

more research is needed to exactly conclude

Are any negative points or drawbacks or risks in using MCT?

Although it's not very clear but in some people, it also stimulates, rather increases the

release of hormones which can increase the appetite, but still not very clear whether

actually, it causes you to eat more

another problem is related to the liver, where high doses and long term use of MCT is

reported to cause an increase in fat accumulation in the liver

What are the very safe working doses for MCT?

What is recommended is 4-to-7 tablespoon, or 60-to-100ml of MCT is very safe

upper limit

So what is our recommendation from ketogenic diet facts?

We are very clear MCT should be a part of your fat requirement for the ketogenic diet,

not extra top-up

It's also better to use very good quality of virgin cold-pressed coconut oil rather than

adding a processed supplement, at the end of course choice is yours

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX