KETO DIET: HEALTHY OR NOT?

A healthy diet is essential to nourish, protect, balance, and control our bodily functions. 

Among the hundreds of diet choices, the Ketogenic Diet (also known as Keto Diet)  is a low-carbohydrate, high-fat ingesting plan.  It aims to increase the dieter’s fat intake while it reduces carbohydrates.  The body burns the fat as a fuel. It is achieved by casting off the bulk of carbs from our meals.  This results from our frame to go into a state of ketosis and use the fats to store power and energy.

Weight is a delicate subject for many people, which is why diets such as this need to be looked at thoroughly before changing to, to ensure that is the right thing to do. Some may see this as a perfect way to lose weight and gain lean muscle, however, those results may not last consistently depending on the person, which is why fat burners can help them get to the next stage. Although, this is something that must first be discussed with a doctor to see if they can be used side by side.

Before you think about going for the keto diet, check out the information we have compiled down below to help you with your choice.

The Benefits of Keto:

• It is effective in losing weight
• It lowers the risk factors for diseases
• Hunger is not often experienced

According to a study from the National Institutes of Health, adults who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat compared to those who followed a low-fat diet.

The Risks of Keto:

Like anything else, there are negative effects that can happen if Keto Diet is applied in longer terms, such as:

• A low protein in the blood
• Extra fats in the liver
• Kidney stones
• Micronutrient deficiencies

Foods to Avoid:

Avoid carb-based foods like grains, sugars, rice, potatoes, juices, and most fruits.

Start planning your Keto-Friendly Grocery Basket and choose among the list below:

For Produce:

• mushrooms
• garlic
• green cabbage
• green onions
• white onion
• red bell pepper
• spinach
• romaine or leaf lettuce
• cherry tomatoes
• avocado
• Lime

For Proteins:

• boneless, skinless chicken breasts
• ground beef
• breakfast sausage
• Bacon

For Eggs and Dairy:

• cream cheese
• eggs
• plain, whole-milk yogurt
• bleu cheese
• salted butter

For Pantry Staples:

• chicken broth
• coconut cream
• almond flour
• soy sauce
• vanilla extract
• cocoa powder
• monk fruit extract
• almond butter
• Spices and oils
• garlic powder
• salt
• pepper
• ground ginger
• cinnamon
• coconut oil
• sesame oil
• sesame seeds
• avocado oil

*Bonus: Try this Keto-friendly Recipe!

KETO SUSHI ROLLS

Prep Time:  15 minutes

Ingredients:

• Nori Seaweed Sheets
• Bell pepper, cucumber, or any chopped vegetables or filling
• Avocado for filling
• Sushi-grade / Smoked Fish
• Cream Cheese or Spicy Peanut Sauce

Steps:

1. Assemble the sushi by laying out the Nori Seaweed Sheets and dampening the edges with a little water. 
2. Lay your filling on the Nori Sheet and roll it lightly.
3. Slice it into bite-sized pieces just the way you eat it like a wrap.

Keto sushi rolls are excellent, nutrient-rich snacks without the guilt! 

You can get the Nori Seaweed Sheets from an Asian Grocery Market and start whipping up your own creations at home!

The TAKEAWAY – Is Keto Diet healthy or not?

• It is healthy and beneficial for patients who have metabolic, neurological, and insulin-related diseases. However, discuss any intended diet plan with a trusted dietician or healthcare provider if you’re planning to stay long-term on this particular diet.