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Finding the perfect keto-booster foods is often challenging, especially during the first few days, or weeks, of adjusting to a ketogenic diet. You know it is important to achieve ketosis, but it is equally important to get all the macros your body needs to thrive while losing weight.
If you're struggling to add a variety of great tasting foods that meet the 70-25-5 ratio, the following super foods will help you get there.
You've probably already learned that nutrient-rich, fat-dense nuts deliver a protein boost that satisfies your cravings. The most popular varieties – pine nuts (2.7 grams), macadamia (1.5 grams) and walnuts (1.9 grams) – make it on almost everyone's shopping list.
But, don't avoid the carb heavy nuts, like chestnuts, which come in at 13.6 grams. Used sparingly as a salad topper or garnish, chestnuts provide rich, nutty flavors and textures that please the palate and drive ketosis. Instead of ¼ cup serving, sprinkle a few diced nuts on your scrambled eggs. You'll see the results on your ketone test strips, and smile every time.
Combination Power Foods
Topping a cup of diced cucumbers with 10 large Kalamata olives is a delicious way to get make sure your sodium levels don't plummet as you shed pounds. As an added balance beyond achieving ketosis, the extra salt supports healthy bowel function and guards against electrolyte imbalances.
Another combo that delivers a healthy boost of sodium is the bread-less deli sandwich, which consists of one large dill pickle wrapped in a thin slice of fresh deli meat and an ounce of Gruyere cheese.
Many people are surprised to learn their ketosis blood test results demonstrate success after consuming hummus. After all, chickpeas are a carb-dense food. The trick to enjoying hummus on the ketogenic diet is making sure you aren't consuming unnecessary additives. The reason you can eat hummus, and not just a bowl of garbanzo beans, is that the olive oil and tahini buffer insulin spikes. Make sure you are eating your dip with veggies and not pita or bread chips. Look for hummus (or make your own) that only has these ingredients:
While you can't enjoy a huge plate of pasta on the keto eating plan, you can enjoy some of the delicious flavors. Making a batch of pesto to flavor your chicken or fish dishes is a great way to be sure your ketosis blood test shows you are on track after every meal.
Start with high-quality ingredients – fresh is best. Make sure you have the following ingredients on hand. Then, blend ingredients in a food processor or immersion blender, adding the oil slowly.
1 ½ cups fresh basil
1/3 cup pine nuts, toasted
¾ cup grated Parmesan
2/3 cup olive oil
1 teaspoon minced garlic
2 teaspoons tomato paste
Salt and pepper to taste
The key to weight loss success and blood sugar management on a ketonic diet is keeping a close watch on ketone levels. With a ketone test strips subscription service that offers deep discounts, you'll always have a supply on hand so you can test often (and accurately) to monitor your progress.
The ketogenic diet has its fair number of supporters and detractors. People who are avid supporters of the diet include scientists, doctors, nutritionists, fitness experts and people of all ages and levels of health who have found benefits in maintaining a ketogenic diet. With that said, there are equally qualified and educated individuals who don't recommend the ketogenic diet. This is often a matter of preference, as some feel the diet is difficult to maintain or has unpleasant side effects.
Some "experts" cite lack of research and use isolated cases when discussing the dangers of the diet, or refer to extreme versions that leave out necessary nutrients. Other arguments against ketosis include unfounded fears that the individual will find themselves in ketoacidosis, however this is unrealistic and will simply not occur with the use of ketone test strips. Even without monitoring, a standard or even strict ketogenic diet will not cause this result.
The ketogenic diet was developed by Russel Wilder in the early 1920's as a treatment for epileptic seizures. While the "keto diet" is often referred to as a fad diet with no scientific backing, this is far from the case. Ketosis has been studied at length under a variety of conditions and for a variety of reasons for decades. The diet involves limiting carbohydrates and increasing the amounts of fats and protein in the diet.
Ketogenic Diet For Weight Loss
While much of the research surrounding the ketogenic diet has been for the treatment and management of medical conditions such as epilepsy, diabetes, cancer and Alzheimer's disease, it has also been found to be an effective method for weight loss. While weight loss is inevitable and often rapid with the keto diet, there are often other benefits, such as increased energy, mental clarity and reduced inflammation.
The standard Western diet is full of sugar and carbs. When you are dependent on carbohydrates for your energy and your diet is full of simple sugars, you are far more likely to overeat and experience sluggishness, cravings and even increased anxiety, irritability and brain fog. Reducing carbs and sugars and increasing fats keeps you full longer and eliminates sugar-crash cravings.
The reality is that people on the keto diet love it because they don't have to starve themselves or eat unsatisfying foods in order to experience weight loss and other benefits.
As far as long-term dangers, there is no reason to believe that ketosis is dangerous in the long-term. People have been observing this diet over the years, whether temporary or long-term, with no documented dangers provided the individual is monitoring their levels of ketosis and consuming needed vitamins and minerals, which is easily done on the ketogenic diet. Monitoring ketosis is also easily done through regular testing. Using ketone test strips is a simple way to monitor ketosis and keep you in the optimum range for your goals.