Food for the soul -that is Keto World?

Keto in a nutshell


A hit-the-ground-running introduction to not being fat any more - Ketosis, to put it simply, is the state in which you burn fat for fuel, preferably your stored fat. The human body isn’t stupid, it will burn what it has in most abundance that yields the most energy for its volume. 

A Ketogenic Diet is any diet that causes ketones to be produced by the liver, shifting the body’s metabolism away from glucose towards fat utilization. Typically on a moderate to high carb diet, the body will prefer glucose for fuel (usually from dietary carbs), but by restricting carbs, the body will prefer fat for fuel. By inducing ketosis, a series of adaptations will take place.

Ketosis is also an effective way to control your blood sugar. When you eat something high in carbohydrates, your body produces insulin to get rid of all the sugar in your blood. But since there is already carbs to be used for fuel, your body will be storing fat cells and not releasing any to be burned. So by reducing carbs and being in ketosis, your insulin levels will be regulated at a lower level, and your body will want to access your body fat for fuel instead. In most cases this means impressive weight-loss!

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What does Keto do to my body?


Ketosis also helps regulate your blood without complications. Involving complex carbs into your diet causes your body to heighten your blood sugar and as a result produce insulin. 

This stuff is nasty in large amounts; consider it to be your blood’s very own personal, fat-kicking police force. High blood sugar is interpreted as TOXIC by your body, so the insulin regulates your blood to cleanse it. Soon, though, your body starts struggling to keep up; when you take high amounts of carbs (sugar) and the insulin cant keep up....your body converts sugar to fat and insulin stores it in cells. Your body is capable of regulating your blood sugar on its own without help when you aren’t mainlining so much sucrose. Ketogenic diets avoid such problems!

The Magic Avocado is your saviour!

Avocado is a great ketosis food. Keto/Ketosis Diet (low carb high fat) If you want to improve your health and vitality, lose weight, add the avocado. It is a low carb, high in fat diet with moderate protein, made up of 65% fats, 30% protein and 5% carbs.

Don't listen to anybody!


What are the best foods to eat What are the macros?

What portion of fat/protein/carbs do I need?
One of the mantras of low-carb diets is the ratio of macronutrients “60/35/5”. This means that the percentage of your daily caloric intake needs to be sixty percent from fat, thirty-five from protein and five from carbohydrates. Fat and protein keep you full, so more of them is often preferred to naturally keep you in a calorie deficit. Though macronutrient ratios are a good starting point, they aren't always accurate. Another method is to choose a carb goal between 15-50g/day (20g is a good starting point), set your protein requirements (1.5-1.75g of protein per kilogram of ideal body weight), and fill the rest of your calories with fat. Or, try the excellent Keto Calculator designed by reddit user /u/martinus.

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You'll go through Keto 'flu


You’ve just started a keto diet, and you feel poorly. You’re tired and you have a headache, you’re easily annoyed and have a hard time concentrating.

Congratulations, you have the keto flu. That’s what people call it, though it’s not really a flu, and it’s not contagious. It can just feel like a flu.

Most people feel some of these symptoms during the first week of a keto diet, especially day 3-5. Fortunately it’s temporary and you’ll feel fine again soon. 

The keto flu is caused by the transition when your body starts burning fat for energy instead of sugar. 

Most of the symptoms are caused by a lack of water and salt, caused by a temporarily increased urine production as the body enters ketosis (the increased fat-burning mode).

This can be compensated for, effectively curing the keto flu.

More fat, fewer symptoms. however, you cut your carbs without upping your fat consumption, your body will think you are starving. You will feel tired, hungry and miserable. 

A well-balanced keto diet includes enough fat so that you are not hungry after a meal, and you have ample energy. Up the fat at the start of you keto journey until you are adapted as a fat burner. Once adapted, you can cut back a little bit on the fat until the point that you can easily maintain the balance between hunger and satiety.



Slow Down Aging

Want to slow down the clock? The keto diet might be the one to try.

Ketosis Turns on the Anti-Aging Genes

Ketosis, similarly to fasting or caloric restriction, turns on a group of genes called Sirtuins. When scientists activate Sirtuins in animals, they found that these animals live longer. In addition, Sirtuins can help keep you lean and energetic during the day and sleeping well at night. More research is needed to know if this effect is the same in humans, but evidence seems strong that spending some time in ketosis is beneficial.

The lowering of oxidative stress in the body is one way to increase lifespan. It seems that by lowering insulin levels, oxidative stress in turn is decreased. A ketogenic diet decreases insulin levels – allowing the formation of ketones to be used as fuel 

Many experts are turning to ketogenic diets in a quest to slow down aging. This is an upcoming area of science, a subject you can find out more about. One thing I have noticed since starting the Keto Lifestyle is that my appetite has decreased significantly. Once I got over the initial hump of my body lying to me and trying to tell me I was starving to death (when really I was just starving it of unnecessary carbs) I very seldom feel hungry the way I used to. 

The Ketogenic Diet has changed my life. It has turned my body from a sugar-burner to a fat-burner.

I wake up with more energy, less cravings, and a better mood throughout the day.

What are the health benefits of Keto?


Ketosis Benefits

There are a number of awesome benefits to being in ketosis that go beyond losing weight. Here are a couple.

Better Mental Focus

Ketones are a consistent fuel source for your body, unlike carbs that go through spikes. Because of this, your brain has a consistent energy source to pull from which leads to better mental focus.

You aren’t left with a foggy brain so if you find yourself needing to improve your mental focus, keto is a great way to accomplish that naturally.

Doing a keto reset restores our “factory settings,” which is our flexibility to alternate between different types of fuels and stored fats for energy, depending on what’s available. This flexibility has allowed humans to thrive for millions of years because hunter-gatherers didn’t always have access to constant abundance and variety of foods that we have today.

As it turns out, this flexibility is actually important for health. The biochemical pathways that ketogenic diets turn on have anti-aging effects and can even eradicate many modern diseases.

1. Helps prevent epileptic seizures

2. Battles Parkinson’s disease.

3. Slows Alzheimer’s disease.

4. Improves multiple sclerosis symptoms.

5. Keeps your ticker strong.

6. Controls your blood sugars & Diabetes.

7. Potentially helps fight cancers.

8. Helps with very healthy, fast weight loss.

For an in-depth read on the above benefits, scroll down to the next page.

the benefits of keto further explored


What are the benefits of Keto and ill-health?

By now, most of us have heard about the ketogenic diet. Whether it's because of the benefits of eating high-fat and low-carb, or because you can eat cheese all day long, it's officially become one of the hottest diets of the year. It may not be easy to cut out all the carbs, but emerging research suggests that eating fat can actually help burn fat. So, for anyone trying to lose weight, you may find it worth the carb cut. Beyond weight loss, recent research has found some other serious health benefits of keto that may impact your life later on. Let's take a look at what the research has to say.

1. Decreased Pain & Lowered Inflammation

Ketosis has been shown to have anti-inflammatory properties while also assisting with pain relief. Reducing glucose metabolism influences pain, so this could be one potential mechanism of action. In the review The Nervous System and Metabolic Dysregulation: Emerging Evidence Converges on Ketogenic Diet Therapy the authors look at numerous ways that a ketogenic diet can assist with pain and inflammation.

2. Helps prevent epileptic seizures.

While the keto diet may seem new, it has actually been around since the 1920s, when it was used to treat childhood epilepsy. Today, it’s still the go-to diet for epileptic episodes because, as research suggests, it may help reduce the frequency of seizures by an impressive 30-40 percent.

2. Battles Parkinson’s disease.

Parkinson’s is a devastating attack on the human nervous system, partially as a result of an abnormal accumulation of a protein called alpha-synuclein. Research suggests that going keto may help break down these proteins, reducing the associated cognitive and motor symptoms.

3. Slows Alzheimer’s disease.

More great news for the aging mind. Research has found that following a keto diet may help improve the cognitive function of patients living with Alzheimer’s disease thanks to improvements in mitochondrial function.

4. Improves multiple sclerosis symptoms.

While research in this area is still in its infancy, an exciting 2016 study found that the keto diet helped improve the quality of life, physical health, and mental health of patients living with MS.

5. Keeps your ticker strong.

Wait, what?! How could a diet rich in meat, butter, and cheese do anything but increase the chances of a heart attack? Well, the tables might be turning in defense of fat. While it’s still unclear how the keto diet impacts heart health long-term, especially for those predisposed to heart disease, research has found that the keto diet may help improve triglyceride, HDL, and LDL levels, and improve overall cardiovascular risk factors. Pass the cheese, please!

6. Controls your blood sugars.

Here’s another controversial yet promising area of study: Researchsuggests that when patients with diabetes take on a low-carb diet (like keto), they experience improvements in insulin sensitivity by up to 75 percent, as well as a reduction in blood sugar control medications. What we aren’t sure of, however, is whether these improvements are due specifically to the effects of ketosis or to weight loss in general, so similar results could theoretically be found with any successful diet.

7. Potentially helps fight cancers.

Here’s to exciting beginnings in cancer research: While we don’t have a lot of human studies to draw on, early findings suggest that the keto diet may have anti-tumor effects by reducing the total energy for tumors to thrive. We’ve also seen animal models report successful reductions in tumor growth, gastric cancer, and prostate cancer by using a ketogenic diet.

8. Helps with weight loss.

OK, so this is the one most people probably actually care about. The great thing about the keto diet is that most dieters report not feeling hungry at all, likely because ketosis tends to suppress the hunger hormone, ghrelin, which helps tame our hangry monster within. So when you combine a satiating diet with the fact that you’re just cutting out a lot of foods, it makes perfect sense then that you’ll lose weight. One meta-analysis found that participants lost more weight on a very low-carb diet (like keto) compared with those on a low-fat diet.

But the question remains, can you keep it off? Aside from the fact that it’s a pretty hard diet to keep up (ah, no birthday cake!), one large meta-analysis found that while low-carb dieters tended to lose more weight than low-fat dieters at first, the differences disappeared by the one-year mark. This may be because cutting carbs tends to reduce bloating and water weight, which may level out over time. But the bottom line on weight loss? Calorie restriction is calorie restriction. You just have to find what works best for you, and slashing carbs for fat might or might not work.

Think you're ready to give low-carb a chance? Trust me, it's a whole lot easier when you've got a few killer keto recipes on hand that are full of healthy fat, flavor, and, yes, even cheese.

Recipes coming soon...

keto articles


Is the Keto Diet Healthy? Or Is the Keto Diet Even Safe?

The Right Way To Follow Keto

Ketosis should be viewed as a tool to help you achieve better health instead of a miracle cure.

Ketosis can’t work for your health without you pitching in to help. So here’s what you need to do:

  1. Your first focus should be eliminating all the junk food from your diet
  2. Then, calculate your keto macros
  3. Meal prep keto-friendly meals around your macros to set yourself up for success and avoid cheating
  4. Measure your ketone levels during your first weeks on keto to learn which foods put you in ketosis and track how you feel overall
  5. Start exercising at least 30 minutes five times a week
  6. Log between 7–9 hours of sleep each night
  7. Work on lowering your stress levels

Nailing these steps is difficult, but it’s the best way to make keto work for you.

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The Glucose Ketone Index: The Ketone Levels Chart to Optimize Your Health

What Affects Your GKI?

Many lifestyle and environmental factors can affect your GKI because both ketone and glucose levels change easily in response to diet, exercise, stress and environmental conditions. If you’re trying to maintain a low GKI number, keep these habits in mind:

  • Fasting: After eating, it can be pretty tough to stay in a very low glucose-ketone range because there’s a degree of glucose increase. Practicing intermittent fasting can be beneficial for decreasing blood glucose levels, keeping GKI low and maintaining good health.
  • Nutrition: If your glucose levels are high, eating a ketogenic diet and watching out for hidden carbs can help improve that GKI ratio.
  • Stress: When we’re stressed, hormones like cortisol and epinephrine are released, causing blood sugar to rise. To keep that ratio low, focus on daily stress-reducing practices and try to get plenty of rest.

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Intermittent Fasting and Keto: How Are They Related?

The ketogenic diet drastically decreases your carb intake, forcing your body to burn fat rather than glucose, making it an effective tool for weight loss.

While individual results vary, keto has consistently led to a reduction in weight and body fat percentage in a wide range of situations.

patients found that weight and body mass of the patients decreased dramatically over the course of two years. Those who drastically reduced their carbohydrate intake saw a significant decrease in LDL (bad) cholesterol, triglycerides and improved insulin sensitivity[*].

In 2012, a study compared a ketogenic diet to eating fewer calories in obese children and adults. The results showed children following the keto diet lost significantly more body weight, fat mass and total waist circumference. They also showed a dramatic decrease in insulin levels, a biomarker of Type 2 diabetes.

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