Beginners Guide To Keto Diet

More documents

Recommendations

Info

• Fruit: Apples, bananas, oranges, exceptions include small portions ofberries• Beans : Peas, kidney beans, lentils, chickpeas, etc.• Root vegetables : Potatoes, sweet potatoes, yams• Products labelled as low fat : These are highly processed and often highin carbs.• Sauces and Jams: These often contain sugar and unhealthy fats like mayo,pasta sauce• Sugar-free diet foods: These are often high in sugar alcohols, whichcan affect ketone levels in some cases. These foods also tend to behighly processed.Counting calories and carbs can be helpful at first. But if you stickto our recommended meal plan, you can stay on keto without evencounting.What about drinks ?• Alcohol: Due to their carb content, many alcoholic beverages can throwyou out of ketosis. Your liver first metabolizes alcohol first, then ketosis.Ocassional drinks are alright, but we do not recommend regular alcoholconsumption as a part of keto diet• Water is the perfect drink• Coffee or tea : Ideally, use no sweeteners, especially sugar and no milk.• Avoid lattes• Sodas, fruit juices and smoothies should be avoided as wellWho should NOT be on a keto dietAlthough it is considered safe for short term weight loss purposes.Some groups should always be cautious. Please consult your doctoror a medical professional before starting the Keto diet if :• You are diabetic and are on medications like insulin
• If you are a heart patient and take medication for high bloodpressure• If you are pregnant or are currently breastfeeding• If you have any eating disorders• If you suffer from kidney disease or pancreatitisRisks and complications of Keto dietAlthough the Keto diet has numerous health benefits. Staying on ketogenic diet canhave an increased risk of the following health problems :• Fat build up in liver• Vitamin deficiency• Kidney stonesMake sure you consult your medical profession regarding any of theseconditions.Keto flu : These symptoms are especially common at the beginning of the diet asyour body adapts to its new energy source. This is usually over within a few days.These may include :• Constipation• Fatigue : Poor energy and mental function• Low blood sugar• Nausea and Vomiting• Increased hunger and Insomnia• Headaches• Decreased exercise performanceHow can you minimize these symptoms ?You can start with a regular low carb diet for the first few days. Soyour body can adapt to burning fat before you eliminate carbscompletely.
Page 1 and 2: Beginners Guide To Keto DietWhat is
Page 3: Lower insulin levels and eating les

Beginners Guide To Keto Diet

Create successful ePaper yourself

Delete template?

Save as template?