This National Nutrition Week 2019, let’s make some good food choices and develop sound eating habits. For all those who have crossed their healthy BMI range, and are overweight, SAY NO TO CARBS! The Ketogenic Diet Plan is the most effective way for weight loss.
This article was originally published at HVMN.
Why Keto?
Ketones are the body’s natural superfuel.
Our cavepeople ancestors could go days or weeks between meals. Without the typical macronutrients of fats, carbohydrates and protein to fuel our bodies on the hunt, we turned to fat as fuel—something we store in copious amounts compared to carbohydrates.
“Keto” comes from the word “ketogenic.” This is a scientific term meaning that the body is producing ketones from fat. When blood ketone levels exceed 0.5mM, the body has achieved “ketosis.”
Keto is a low-carb, high-fat diet with some pretty amazing benefits:
- In some cases, a high-fat diet helps improve satiation and control hunger, leading to less overeating and weight loss
- May help control the symptoms of type I and II diabetes by limiting carbohydrate intake and controlling blood glucose levels
- Following a keto diet may complement medical treatment for some diseases including epilepsy, Parkinson’s, and even Alzheimer’s
- Research suggests that keto might help with processes such as inflammation and aging
- Early human studies suggest ketones improve decision making
With a high-level understanding of the background and mechanisms of ketosis, it’s time to jump into the macronutrient breakdown of the diet.
The Keto-Basics Grocery List
Part of the keto lifestyle change is looking at all facets of your nutrition.
Meats: Ground beef and ground turkey, Chicken thighs and chicken breasts, Bacon and pork chops, Steaks (we like NY strip), Salmon and other fatty fish, like tuna
Non-starchy vegetables: Spinach, Asparagus, Cauliflower, Broccoli, Kale, Green beans, Bell peppers, Celery, Cucumber, Mushrooms, Olives, Zucchini, Spaghetti squash, Peas, Artichokes, Brussels sprouts
Fruit: Strawberries, Blueberries, Raspberries, Cherries, Blackberries, Avocados
Dairy and Eggs: Full-fat yogurt, Heavy cream, Butter, Sour cream, Cheese- parmesan, cheddar and feta, and Eggs
Nuts and Seeds: Almonds, Macadamia, nuts, Hazelnuts, Pecans, Pistachios, Walnuts, seeds, Pumpkin seeds, Flaxseed, Chia seeds, Brazil nuts, Sunflower seeds
Healthy Cooking Oil: Olive oil, Avocado oil, Coconut oil
Condiments: Mustards (yellow, grain, deli, dijon, etc.), Soy sauce, Salsa, Hot sauces, Mayonnaise, Worcestershire sauce, Vinegar-based dressings, like an Italian dressing, Sugar-free maple syrup, Classic lemon and lime juice
Snacks: Pork rinds, Yogurt, Beef jerky, Low-carb nuts, Hard Boiled eggs
Foods to Avoid: Sugary snacks and desserts, Soda, Crackers, Cookies, Chips, Processed goods, Fruit juice
For the complete guide and recipes to Keto Diet, visit https://hvmn.com/blog/keto-diet/keto-diet-meal-plan-your-guide-to-keto-recipes#the-keto-basics-grocery-list
Sambav takes the “Nutrition Week” as an opportunity to educate everyone on the importance of being healthy by providing healthy tips for its readers. Check out the Sambav’s Health Wallet App for more interesting features it has in store for you!
