What is Keto?? In Depth Look into Ketogenic

What exactly is the Ketogenic Diet also known as Keto Low Carb Diet.


Brief Overview

The Keto Diet is a low-carbohydrate, slightly moderate protein but higher fat diet that can help you burn fat more effectively while still enjoying foods you love. The Keto Diet is one of the very best weight loss while improving your health which leads to boosting personal performances diet out there. If you don't believe me their are over a dozen case studies from various doctors agreeing with better yet most are even recommending The Keto Diet nowadays, the low-carbohydrate, high-fat diet has been proven to be one of the best ways to lose weight.The diet primarily forces the body to burn fat instead of carbohydrates which it would've done automatically, that is truly amazing.

Here A Few Different Types Of Keto Diets

Did you know they're different types of keto diets you can go on? I personally didn't know until I started actually getting into keto and the beautiful things that came with it.(If you already knew sorry for wasting your time) It was a complete surprise when I found out about them and immediately wanted to change from my 8 week custom keto diet plan to start trying to other incredible keto diet options.(I didn't though) No more blabbering cause I can talk about keto with you all day, here are the different types of keto diets they're in this gracious world!! 

Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.

Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

Sadly to say though only the High-Protein and Standard Ketogenic Diets have been extensively researched and studied. I could barely find any real good studies on the other two but they're more advanced keto methods that cater to bodybuilding and athletes.(which I am neither) Once you get going and know what you're doing as far as ketogenic and your body goes, who says you can't try the other two more advanced methods as well!! 

Feel free to check it out!!

The Different Health Benefits Keto Brings with it's Phenomenal Diet Plans. 



As we touched on earlier, Keto low-carb diet has tremendous health benefits shall we that a look at a few of them here. To start when you're on the diet your appetite will begin to slowly reduce, once that happens I think we all knows what that means. Here comes the weightloss in doing my research and trying The Custom Keto Diet myself, I found the two main places the diet begins to attack once you start are the subcutaneous fat which is located under the skin and the other is Visceral fat which is accumulated in the abdominal cavity. Low-carbohydrate diets are super efficient at reducing the Visceral fat located in abdominal cavity. Once you do decide to start the absolute best thing to keep in you mind is The Keto/Ketogenic Diet drastically lower the risk of heart disease  along with type 2 diabetes.

Understanding How Keto Can Help With Type 2 Diabetes

It may sound a bit alarming to ask a diabetic to eat high-fat foods I know but it's how they change their diet(other foods they eat) is what's important. The goal of the ketogenic diet is to have the body use fat for energy instead of carbohydrates or glucose, so on a ketogenic diet you get most of your energy from the high-fat foods with very little of the diet coming from carbohydrates. With that being said, it doesn't mean you should go crazy with the many saturated fat foods out here either. They're a lot of Hearty Healthy Fats out here as well that are essential for your overall health. A few Healthy fat foods are eggs, Salmon, cottage cheese, avocados, Olives and olive oil, also nuts but butters and seeds. I have a post here on the many different types of foods Keto allows.

Back on topic though, the ketogenic diet has the potential to decrease blood glucose levels, managing carbohydrate intake is often recommended for people with type 2 diabetes because carbohydrates turn to sugar and, in large quantities, can cause drastic blood sugar spikes. However, carb counts should be determined on an individual basis with the help of your Doctor!! If you already have high blood glucose, eating too many carbs can be dangerous by switching the focus to fat, some people experience reduced blood sugar.

There is one thing you have to keep in mind when on a ketogenic diet your levels of ketones will raise, mainly from your body burning fat instead of carbohydrates. This is where you have to be careful though too much ketones in a diabetics system will cause ketoacidosis, which is an extremely dangerous condition. So check with your Doctor and if it's okay, stay on top of your blood sugar levels.

Click Here For Help!!!

Here are a few quick and easy recipes. 

For the sake of diversity as well as being inexpensive I have to say I genuinely really enjoyed my Custom Keto Diet plan it was impeccable, when I think about it was very fun, relaxing, and delicious for a low-carbohydrate diet. They have meals that cater to you and your body needs very few diet plans even care about you enough to customize customers diet plans for individuals but Keto does I would definitely go check it out, Hope everyone has a wonderful day and please enjoy the recipe's. Thanks for your time and attention and please always remember..... I LOVE EVERY LAST ONE OF MY READERS!!!!!

35+ Amazing Low-Carb Bread Recipes!!!!

Loaded Cauliflower Mash 

INGREDIENTS

1 large cauliflower, trimmed, cut in florets

2 garlic cloves, peeled, smashed

1 tablespoon olive oil

200g streaky bacon, coarsely chopped

85g (1/3 cup) sour cream

80g (1 cup) coarsely grated cheddar

1 tablespoon chopped fresh chives, plus extra to sprinkle

Melted butter, to serve

METHOD

Step 1

Bring a large saucepan of water to the boil. Add the cauliflower and garlic and cook for 10-15 minutes or until the cauliflower is tender. Drain and pat dry with paper towel.

Step 2

Meanwhile, heat the oil in frying pan over medium heat. Add the bacon and cook for 4 minutes or until golden and crisp. Set aside.

Step 3

Preheat oven to 180C/160C fan-forced. Process the cauliflower mixture in a food processor until fine crumbs form. Transfer to a medium bowl. Stir through the sour cream, half the cheese and chives.

Step 4

Place cauliflower mixture in a round 20cm ovenproof dish. Top with the remaining cheese and the bacon. Bake for 10 minutes or until the cheese is melted and golden. Sprinkle with extra chives. Drizzle with butter.


Keto Taco Shells

INGREDIENTS

60g (2 cups, firmly packed) baby spinach leaves

2 eggs

40g (1/3 cup) almond meal

2 teaspoons psyllium husk

1/2 teaspoon salt

METHOD

Step 1

Preheat oven to 180C/160C fan forced. Line 2 baking trays with baking paper.

Step 2

Place the spinach in a heatproof bowl. Pour over boiling water to cover. Set aside for 5 minutes to blanch. Drain, squeezing out extra liquid.

Step 3

Transfer the spinach to the bowl of a food processor. Add the eggs, almond meal, psyllium husk and salt. Process until smooth. Place one 1/4 of the mixture onto one of the prepared trays. Use a cranked spatula to spread to make a 15cm circle.

Step 4

Repeat with the remaining mixture to make 4 circles. Bake for 10 minutes or until set. Use a spatula to transfer the circles between the gaps of an upturned non-stick muffin pan to create a taco shape. Set aside to cool slightly. Bake for a further 10 minutes to dry out.

Step 5

Fill with your favourite taco ingredients

Start Burning Fat Now!!!

Avocado,Prosciutto and pecan salad

INGREDIENTS

8 slices prosciutto, thin

3 avocados

1 tablespoon lime rind, finely grated

1/3 cup lime juice

1/4 cup extra virgin olive oil

1 cup fresh coriander leaves

1 cup fresh flat-leaf parsley leaves

2/3 cup pecans, toasted, roughly chopped

2 long red chillies, seeded, finely chopped

METHOD

Step 1

Heat a large frying pan over high heat. Add prosciutto. Cook for 2 minutes each side or until golden and crisp. Drain on paper towel. Break up into pieces.

Step 2

Peel and quarter avocados. Place in a bowl. Add lime rind, juice and oil. Season with salt and pepper. Toss gently to coat.

Step 3

Arrange avocado in a serving bowl. Sprinkle with prosciutto, coriander, parsley, pecans and chilli. Serve.


Low-Carb Keto Friendly Pizza

INGREDIENTS

140g (1 1/3 cups) coarsely grated mozzarella

55g (1/2 cup) almond meal

2 tablespoons cream cheese

1 egg

80ml (1/3 cup) tomato pasta sauce

40g (1/3 cup) sliced mozzarella

4 thin slices prosciutto

Fresh basil leaves, to serve

METHOD

Step 1

Place the grated mozzarella, almond meal and cream cheese in a microwave-safe bowl. Microwave on HIGH (100%) for 1 minute, stirring halfway, or until melted and combined. Add the egg and working quickly, beat vigorously with a wooden spoon until combined.

Step 2

Preheat oven to 200/180C fan forced. Place the ‘dough’ between 2 pieces of baking paper and roll to line a 32cm pizza tray. Remove the top piece of baking paper and slide the dough with the bottom piece of baking paper onto the pizza tray. Prick with a fork. Bake for 10 mins or until puffed and golden.

Step 3

Use the paper to slide the pizza from the tray. Flip back onto the tray to cook the other side. Cook for a further 5 minutes or until the top is golden. Spread lightly with tomato pasta sauce and top with sliced mozzarella. Bake for 3-4 minutes or until the cheese has melted. Drape with prosciutto and scatter with basil leaves.

Click here to find out how.