Check Out the Proper Diet for a Cabin Crew

 

                                                             CABIN  CREW  DIET  PLAN

CHICKEN  FAJITA  SALAD  WITH  LIME-CILANTRO  VINAIGRETTE

This veggie-packed take on chicken fajitas makes a typically high-caloric dish keto-approved. Plus, chicken breasts are an excellent source of protein - one portion contains almost half of your daily requirement.

Active Time: 35 Minutes

Total Time: 35 Minutes 

Makes: 4 Servings

Ingredients: 

(a) 2 8-ounce boneless, skinless chicken breasts

(b) kosher salt and black pepper

(c) 2 bell pepper (orange and yellow), quartered lengthwise 

(d) 1 jalapeno, halved lengthwise

(e) 1 medium onion, sliced into 1/2 inch thick rounds 3 tablespoon plus  

(f) 1 teaspoon olive oil 

(g) 1 avocado 

(h) 2 limes 

(i) 2 packed cups cilantro (including thin stems)

(j) 2 small hearts romaine, leaves separated, halved if large 

Tip:

If you have a favorite salad dressing, make a double batch to always have a nutritious homemade dressing on hand. This Lime-Cilantro Vinaigrette has more health benefits than you may realize - vitamin A from the cilantro, vitamin C from the lime juice, and healthy fats from olive oil. 

                         

                                  CHICKEN  FRIED  "RICE" 

If you love the fried rice from your local chinese restaurant, try this recipe. It's packed with all the same delicious veggies and salty flavor, but without the heavy carbs. 

Active Time: 25 Minutes

Total Time: 25 Minutes 

Makes: 4 Servings

Ingredients:

(a) 1 tablespoon plus 2 teaspoons avocado oil 

(b) 1/2 pound boneless, skinless chicken breasts, pounded to even thickness 

(c) 2 large eggs, beaten 

(d) 1 red bell pepper, finely chopped 

(e) 1 small carrot, finely chopped 

(f) 1/2 small onion, finely chopped 

(g) 1 clove garlic, finely chopped 

(h) 2 scallions, finely chopped, plus more for serving

(i) 1/2 cup frozen peas, thawed 

(j) 2 cups cauliflower "rice" 

(k) 1 tablespoon coconut aminos 

(l) 1 teaspoon rice vinegar

(m) kosher salt and pepper

Directions: 

1. Heat a large, deep skillet on medium-high. When hot, add 1 tablespoon avocado oil, then chicken, and cook until chicken is golden brown, 3 to 4 minutes per side. Transfer to a cutting board and let rest 6 minutes before slicing. 

2. Add 2 teaspoons avocado oil to skillet, then eggs, and scramble, about 1 minute; transfer to a bowl. 

3. Add red pepper, carrot, and onion to skillet and cook, stirring often, until just tender, 4 to 5 mintues. Stir in garlic and cook 1 minute. Add scallions and peas to the skillet and toss to combine. 

4. Add cauliflower, coconut aminos, and rice vinegar and toss to combine. Let cauliflower sit, without stirring, 2 minutes. Toss with chicken, eggs, and 1/4 teaspoon each salt and pepper. 

Per Serving:  210 calories, 10g fat (2g saturated fat), 19g protein, 340mg sodium, 10g carbohydrates, 5g sugars (0g added sugars), 4g fiber 

Tip:

Avoid all processed oils when on the keto diet. The best oils have not been heated or treated with chemicals during the extraction process. Instead, they are extracted through pressing or grinding the fruit or vegetable to release the oil. 

                      

                              SPAGHETTI  SQUASH  BOWLS

A great noodle alternative, spaghetti squash becomes slightly sweet when roasted and makes a perfect base for sauces, cheese, and herbs. Plus, it's low-calorie and high in fiber and vitamin C, helping you keep your digestion on track. After enjoying this dish you might even ask, "who needs spaghetti?"

Active Time: 10 Minutes

Total Time: 1 Hour 20 Minutes 

Makes: 4 Servings

Ingredients:

(a) 2 small spaghetti squash (about 3 pounds each), halved and seeded

(b) 16 ounces part-skim ricotta

(c) 10 ounces frozen chopped spinach, thawed and squeezed dry 

(d) 1/4 cup sliced pitted kalamata olives 

(e) 2 tablespoons chopped oregano leaves

(f) 4 teaspoons lemon zest 

(g) 4 teaspoons olive oil 

(h) 1/2 teaspoon kosher salt 

(i) 1/2 teaspoon black pepper 

(j) 4 teaspoons pine nuts, toasted, for topping 

(k) 1 ounce pecorino, shaved, for topping 

Directions:

1. Heat oven to 425°F. Place squash halves, cut side down, in a baking dish. Add 2 cups water and cover tightly with foil. Bake until squash is tender, 30 minutes. Leave oven on. 

2. Let squash cool slightly. Using a fork, scrape flesh into a large bowl; reserve shell halves. Stir in ricotta, spinach, olives, oregano, lemon zest, olive oil, salt, and pepper. 

3. Divide mixture among 4 squash halves and bake until bubbly, 20 mintues more. Top with pine nuts and pecorino. 

Per Serving:  387 calories, 25g fat (8g saturated fat), 20g protein, 916mg sodium, 24g carbohydrates, 5g sugars (0g added sugars), 5g fiber 

                          

                             BROILED  PARMESAN  TOMATOES

If you're not usually a fan of raw tomatoes, try them broiled. A direct blast of heat brings out the natural sweetness of the fruit along with a little bit of charred flavor. Topping the tomatoes with cheese makes them even more delicious!

Active Time: 10 Minutes

Total Time: 15 Minutes 

Makes: 4 Servings

Ingredients:

(a) 1 tablespoon butter 

(b) 1 clove garlic, finely chopped

(c) 1/4 cup freshly grated parmesan 

(d) 4 small ripe plum tomatoes (3 ounces each), cut in half lengthwise 

 Directions:

1. Heat broiler. Melt butter in a 1-quart saucepan on low. Add garlic and cook, stirring, until golden; remove from heat.

2. Scatter parmesan on a sheet of waxed paper. Dip the cut sides of tomatoes in garlic butter, then in parmesan; place tomatoes, cheese side up, on a wire rack set in the broiler pan. Sprinkle any remaining parmesan on top; drizzle with any remaining garlic butter. 

3. Place the pan under the broiler at the closest position to the heat source. Broil until parmesan is golden, 3 to 4 minutes.

Per Serving:  70 calories, 5g fat (3g saturated fat), 3g protein, 150mg sodium, 4g carbohydrates, 2g sugars (0g added sugars), 1g fiber 

                      

                         BRUSSELS  SPROUTS  WITH  BACON

Brussels sprouts are part of the family of cruciferous vegetables that contain a cancer-reducing sulfur compound called glucosinolates. They are also high in iron, potassium, and folate, which are good for digestion and healthy red blood cells. 

Active Time: 15 Minutes

Total Time: 40 Minutes 

Makes: 10 Servings

Ingredients:

(a) 2 quarts water 

(b) 3 10-ounce containers brussels sprouts, trimmed and cut in half lengthwise

(c) 6 slices bacon

(d) 1 tablespoon olive oil 

(e) 2 cloves garlic, finely chopped 

(f) 1/2 teaspoon salt 

(g) 1/4 teaspoon coarsely ground black pepper

(h) 1/4 cup pine nuts, toasted, for topping

Directions:

1. In a 4-quart saucepan, bring water to a boil on high. Add brussels sprouts, return water to a boil, and cook until brussels sprouts are tender-crisp, about 5 minutes; drain. 

2. In a 12-inch skillet, cook bacon on medium until browned. With tongs, transfer bacon to paper towels to drain and cool; crumble.

3. Discard all but 1 tablespoon bacon drippings from the skillet. Add olive oil and heat on medium-high. Add brussels sprouts, garlic, salt, and pepper. Cook, stirring frequently, until brussels sprouts are lightly browned, about 5 minutes. Top with pine nuts and bacon.

Per Serving:  About 95 calories, 6g fat (1g saturated fat), 5g protein, 200mg sodium, 8g carbohydrates, 2g sugars (0g added sugars), 3g fiber 

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How to Know You are Properly in Ketosis || Find Out Some Signs And Symptoms of It

 

                                                              

                                  ARE  YOU  IN  KETOSIS???

On a ketogenic diet, your body undergoes many biological adaptations, including a reduction in insulin levels and increased fat breakdown. When followed correctly, this low-carb, high-fat diet will raise blood ketone levels. These provide a new fuel source for your cells and cause most of the unique health benefits of this diet. 

When this happens, your liver starts producing high numbers of ketones to supply energy for your brain. However, it can often be hard to know whether you’re in ketosis or not. 

As your body transitions into ketosis, you may experience several symptoms sometimes known as the “keto flu". These include headaches, fatigue, nausea, bad breath, and increased thirst. While these symptoms may give you an indication that your body is transitioning, the best way to tell whether you’re in ketosis is to test your body’s ketone levels. 

SOME  WAYS  TO  MEASURE  KETONE  LEVELS

There are three types of ketones: acetoacetate, acetone, and beta-hydroxybutyrate that you can measure through your urine, breath, and blood, respectively. 

Acetoacetate levels can be measured through your urine with a ketone urine strip, which turns various shades of pink or purple depending on the ketone level of your urine. Urine testing strips are a cheap and simple way to tell whether you’re in ketosis. However, they aren’t as accurate as other tools. 

Acetone levels can be measured with a ketone breath meter, such as a Ketonix. This meter flashes a color to let you know whether you’re in ketosis and how high your ketone levels are. 

Beta-hydroxybutyrate levels are measured using a blood ketone meter, which works similarly to a glucometer a tool that measures blood glucose levels at home. 

To use a blood ketone meter, simply use the small accompanying pin to prick your finger and draw blood, then let the top of the strip come in contact with your blood. A blood ketone level above 0.5 mmol indicates that your body is entering ketosis. That said, a blood ketone range of 1.5 to 3.0 mmol per liter is ideal for maintaining ketosis. 

                                SIGNS  AND  SYMPTOMS

BAD  BREATH

It’s actually a common side effect. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity smell. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath. 

While this breath may be less than ideal for your social life, it can be a positive sign for your diet. Many ketogenic dieters brush their teeth several times per day or use sugar-free gum to solve the issue. If you’re using gum or other alternatives like sugar-free drinks, check the label for carbs. These may raise your blood sugar levels and reduce ketone levels. 

DIGESTIVE  ISSUES

Digestive issues such as constipation and diarrhea are common side effects in the beginning. A ketogenic diet generally involves a major change in the types of foods you eat. Some of these issues should subside after the transition period, but it may be important to be mindful of different foods that may be causing digestive issues. 

Also, make sure to eat plenty of healthy low-carb veggies, which are low in carbs but still contain plenty of fiber. Most importantly, don’t make the mistake of eating a diet that lacks diversity. Doing that may increase your risk of digestive issues and nutrient deficiencies. 

SHORT-TERM  FATIGUE

The initial switch to a ketogenic diet can be one of the biggest issues for new dieters. Its well-known side effects can include weakness and fatigue. These side effects are natural. After several decades of running on a carb-heavy fuel system, your body is forced to adapt to a different system. 

As you might expect, this switch doesn’t happen overnight. It generally requires 7 to 30 days before you are in full ketosis. To reduce fatigue during this switch, you may want to take electrolyte supplements. Electrolytes are often lost because of the rapid reduction in your body’s water content and the elimination of processed foods that may contain added salt. When adding these supplements, try to get 1,000 mg of potassium and 300 mg of magnesium per day. 

INCREASED  KETONES  IN  THE  BLOOD

The most reliable and accurate method of measuring ketosis is to measure your blood ketone levels using a specialized meter. It measures your ketone levels by calculating the amount of beta-hydroxybutyrate (BHB) in your blood. 

One of the hallmarks of a ketogenic diet is a reduction in blood sugar levels and an increase in ketones. As you progress further into a ketogenic diet, you will start to burn fat and ketones as the main fuel sources. According to some experts on the ketogenic diet, nutritional ketosis is defined as blood ketones ranging from 0.5–3.0 mmol/L. 

INCREASED  FOCUS  AND  ENERGY

Some People often report brain fog, tiredness and feeling sick when first starting a very low-carb diet. This is termed the “low carb flu” or “keto flu.” However, long-term ketogenic dieters often report increased focus and energy. When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. It can take a few days or weeks for this to start working properly. 

Ketones are an extremely potent fuel source for your brain. They have even been tested in a medical setting to treat brain diseases and conditions such as concussion and memory loss. Therefore, it comes as no surprise that long-term ketogenic dieters often report increased clarity and improved brain function. Eliminating carbs can also help control and stabilize blood sugar levels. This may further increase focus and improve brain function. 

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Name of the Grains Which is Low in Carb

                                                           KETO  LOW-CARB  GRAINS

Grains are often completely off-limits on many low carb diets. However, several types of grains are high in fiber, and you can enjoy them in moderation as part of a healthy, carb-controlled diet. 

This is because foods that are high in fiber contain a lower number of net carbs, which is the number of carbs the body absorbs. 

There are some of the top grains that are low in carbs:

WILD  RICE

Wild rice is a whole grain that has been growing in popularity in recent years. It’s very nutritious and believed to offer numerous health benefits. 

Wild rice is not rice at all. Although it is the seed of an aquatic grass like rice, it’s not directly related to it. This grass grows naturally in shallow freshwater marshes and along the shores of streams and lakes. There are four different species of wild rice. One is native to Asia and harvested as a vegetable. The remaining three are native to North America, specifically the Great Lakes region and harvested as a grain. 

Compared with other types of rice, wild rice is significantly lower in carbs, with 32 grams of net carbs in each 1 cup (164 gram) serving of cooked wild rice. It is a great source of several other nutrients, including zinc, vitamin B6, and folate. 

OATMEAL

Oats are highly nutritious and a great source of many important nutrients, including fiber. Oats are also rich in beta-glucan. This is a type of fiber that research has shown to reduce levels of LDL (bad) cholesterol. High levels of LDL cholesterol are a risk factor for heart disease. 

In fact, a 1 cup (33 gram) serving of cooked oats contains more than 8 grams of dietary fiber and just 21 grams of net carbs. It is a great source of several other micronutrients, including manganese, phosphorus, magnesium, and thiamine. 

BULGUR

Bulgur is an edible cereal grain made from dried, cracked wheat most commonly durum wheat but also other wheat species. Bulgur is considered a whole grain, meaning that the entire wheat kernel including the germ, endosperm and bran is eaten. 

It is parboiled, or partially cooked, so that it can be prepared relatively quickly. When cooked, it has a similar consistency to couscous or quinoa. It can be use in a variety of dishes, including tabbouleh salad, porridge, and pilaf. 

Bulgur has just 25.5 grams of net carbs in 1 cup (182 grams) of cooked bulgur, it’s also one of the lowest carb whole grains available and great source of manganese, iron, magnesium, and vitamins B. 

QUINOA

Quinoa is one of the world’s most popular health foods. Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is often prepared and enjoyed as a grain. 

Quinoa is loaded with beneficial antioxidants and polyphenols, which can help decrease inflammation and protect against chronic disease. It’s relatively low in carbs, too, with just 34 grams of net carbs in each 1 cup (185 gram) serving of cooked quinoa. It is high in other key nutrients, including manganese, magnesium, phosphorus, copper, and folate. 

COUSCOUS

Couscous is a processed grain product that’s typically made from semolina flour or durum wheat. There are three types of couscous: Moroccan, Israeli and Lebanese. 

Moroccan couscous is the tiniest and most readily available version. Israeli or pearl couscous is about the size of peppercorns and takes longer to cook. It tends to have a nuttier flavor and chewier texture. Lebanese couscous is the largest of the three and has the longest cooking time. 

Couscous is relatively low in carbs, with around 34.5 grams of net carbs in each 1 cup (157 gram) serving of cooked couscous. Adding couscous to your diet can also boost your intake of several other important micronutrients, including pantothenic acid, manganese, copper, and thiamine. 

BARLEY

Barley is one of the most widely consumed grains in the American diet. It is a nutritious cereal grain notable for its nutty flavor and distinctive, chewy texture. It’s also rich in many nutrients and packs some impressive health benefits, ranging from improved digestion and weight loss to lower cholesterol levels and a healthier heart. 

Barley may reduce hunger and promote feelings of fullness both of which may lead to weight loss over time. So, be sure to opt for hulled barley instead of pearled barley whenever possible because hulled barley is less processed and is considered a whole grain. 

It is also high in fiber, with 6.5 grams and about 41.5 grams of net carbs in each 1 cup (170 gram) serving of cooked barley. Additionally, cooked barley is a great source of selenium, magnesium, manganese, zinc, and copper. 

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Information Related to Ketogenic Hot Beverages Recipes

                  

                                              KETOGENIC  HOT  BEVERAGES

                 

                           HOT  CHOCOLATE 

Serves: 2 

Ingredients:

For hot chocolate:

(a) 2 ounces unsalted butter 

(b) 1/2 teaspoon vanilla extract 

(c) 2 tablespoons cocoa butter

(d) 2 cups boiling water

To serve:  Optional, as required 

(a) Heavy whipped cream or whipped coconut cream 

(b) Keto friendly dark chocolate, shaved

Method:

1. Gather all the ingredients for hot chocolate and add into a blender.

2. Blend until frothy.

3. Pour into 2 mugs. Spoon some whipped cream on top. Sprinkle shaved chocolate and serve.

                      COCONUT  ALMOND  MOCHA

Serves: 2 

Ingredients:

(a) 1 cup brewed coffee

(b) 4 teaspoons cocoa powder

(c) 1/4 teaspoon gluten free almond extract 

(d) 1  1/3 cup plain almond milk or chocolate milk unsweetened 

(e) 2 tablespoons coconut butter

(f) Stevia or erythritol to taste 

Method:

1. If using chocolate milk, do not add cocoa powder.

2. Place a saucepan over medium low heat. Gather all the ingredients and add into the saucepan. Whisk until well combined.

3. Heat thoroughly.

4. Pour into 2 mugs and serve.

                        

                        PUMPKIN  SPICE  LATTE

Serves: 2 

Ingredients:

For latte: 

(a) 2 ounces unsalted butter 

(b) 2 cups boiling water

(c) 3-4 teaspoons instant coffee powder 

(d) 2 teaspoons pumpkin pie spice

For serving:

(a) 3-4 tablespoons heavy cream 

(b) 1/4 teaspoon pumpkin pie spice 

Method:

1. Gather all the ingredients for latte and add into a blender.

2. Blend until frothy.

3. Pour into mugs. Top with 1-2 tablespoons heavy cream. Sprinkle pumpkin pie spice on top and serve right away.

                            

                       BULLETPROOF  COFFEE

Serves: 2 

Ingredients:

(a) 2 tablespoons MCT oil or coconut oil

(b) 2 tablespoons grass fed butter, unsalted

(c) 2 cups freshly brewed hot coffee

Method:

1. Rinse the blender by pouring some hot water into the blender. Discard the water.

2. Gather all the ingredients and add into the blender and blend until frothy.

3. Pour into 2 mugs and serve. 

                             

                       CHAMOMILE  MINT  TEA 

Serves: 2 

Ingredients:

(a) 2 teaspoons peppermint leaves

(b) 2 teaspoons chamomile flowers

(c) 2 cups boiling water

Method:

1. Add boiling water into a teapot.

2. Sprinkle chamomile flowers and peppermint leaves and stir.

3. Cover the pot and let it steep for 5 mintues.

4. Strain and pour into 2 cups and serve immediately. 

                                   GOLDEN  MILK  LATTE

Serves: 2

Ingredients:

For latte: 

(a) 3 cups coconut milk, unsweetened 

(b) 1 teaspoon turmeric powder

(c) 1/2 teaspoon ground ginger 

(d) A pinch Himalayan pink salt 

(e) 1 teaspoon pure vanilla extract 

(f) 1/2 teaspoon ground cinnamon 

(g) 1/8 teaspoon black pepper 

(h) 4 shots espresso (optional)

(i) 2 teaspoons erythritol or stevia drops to taste 

 To serve:

(a) A large pinch turmeric powder 

(b) A large pinch ground cinnamon

Method:

1. Gather all the ingredients for latte and add into a saucepan.

2. Place the saucepan over medium low heat. Whisk until well combined.

3. Heat well but do not boil.

4. Pour into mugs. Sprinkle turmeric powder and cinnamon on top and serve.              

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Find Out The Best Way on How to Start The Keto Diet Plan

                                                

                          START  THE  KETO  DIET  PLAN

1. DO  NOT  PROTEIN  LOAD

Something that makes the keto diet different from other low-carb diets is that it does not "protein-load." Protein is not as big a part of the keto diet as fat is. Reason being: In small amounts, the body can change protein to glucose, which means if you eat too much of it, especially while in the beginning stages, it will slow down your body's transition into ketosis. 

Protein intake should be between 1 and 1.5 grams per kilogram of your ideal body weight. To convert pounds to kilograms, divide your ideal weight by 2.2. For example, a woman who weighs 150 pounds (68 kilograms) should get about 68-102 grams of protein daily.

2. TRACK  YOUR  MACROS

Your "macros" are your grams of fat, protein and net carbs (not to be confused with calorie counting!). Tracking your macros and net carbs can be tricky, so I advise you download a keto app that includes a keto diet calculator. It will help keep you on track.

3. CONSIDER  USING  SOME  KETOGENIC  SUPPLEMENTS  FOR  GREATER  SUCCESS

A popular keto supplement are exogenous ketones (popularly called "keto diet pills") that may help you achieve results earlier as well as remain in that state. (Don't confuse exogenous ketones with raspberry ketones, as the latter don't raise ketone levels in the body or mimic endogenous ketones, so you wouldn't use raspberry ketones in your regimen.) 

Also, consider supplementing with the amino acid leucine, as it can be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies. It's also present in keto friendly foods like eggs and cottage cheese.

4. DRINK  WATER!!

It's important to also drink lots of water, the most important of all keto drinks. Getting enough water helps keep you from feeling fatigued, is important for digestion and aids in hunger suppression. It's also needed for detoxification. Aim to drink 10-12 eight-ounce glasses a day.

5. DO  NOT  CHEAT

Lastly, no cheat days and not even cheat meals on the keto diet! Why?! Because a meal with far too many carbs will take you right out of ketosis and put you back at square one.

That being said, if you do succumb and indulge in a cheat meal, expect a return of some of the keto flu symptoms but also be comforted by the knowledge that if you're reached ketosis in the past, your body will be able to get back soon again and perhaps more quickly than originally. 

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Check Out Some Shopping Items for Keto Members

                                     

                            KETO  GROCERY  SHOPPING  LIST

          

                        Foods you can eat while on a keto diet

PROTEINS:

1. Grass-fed beef

2. Pasture raised poultry & pork 

3. Wild caught seafood 

4. Wild game

5. Uncured bacon

6. Canned sardines, skipjack tuna, salmon

VEGETABLES:

1. Cabbage                                                 7. Green Leafy vegetables

2. Broccoli                                                  8. Garlic 

3. Radishes                                                9. Mushrooms

4. Cauliflower                                          10. Celery

5. Asparagus                                           11. Onions 

6. Brussel Sprouts                                  12. Fresh herbs

DAIRY:

1. Cheese                                                    7. Heavy whipping cream 

2. Eggs                                                        8. Plain greek yoghurt

3. Ghee                                                        9. Nut milks

4. Butter                                                    10. Cottage cheese

5. Sour cream                                          11. Ricotta 

6. Cream cheese

FRUITS:

1. Strawberries                                           8. Peppers 

2. Raspberries                                            9. Eggplant 

3. Blueberries                                          10. Tomatoes

4. Blackberries                                        11. Lemons       

5. Coconut                                               12. Limes

6. Avocado                                              13. Cucumber

7. Olives                                       14. Squash

OILS:

1. Avocado oil                                             7. MCT oil

2. Coconut oil                                             8. MCT powder

3. Olive oil

4. Walnut oil

5. Sesame oil

6. Animal fat from grass-fed and pasture raised animals

SWEETENERS:

1. Stevia extract 

2. Erythritol

3. Monkfruit

4. Allulose

5. Swerve 

PANTRY  ITEMS:

1. Bone Broth                                               10. Grass-fed gelatin

2. Coconut flour/butter                              11. Dill pickles 

3. Almond flour/butter                               12. Fermented vegetables

4. Psyllium husk                                          13. Jerky               

5. Cacao butter/powder                            14. Nuts/seeds

6. Grass-fed protein powder                     15. Balsamic vinegar

7. Apple cider vinegar                                16. Sea salts

8. Dried herbs & spices                              17. Extracts(vanilla,etc)

9. Grass-fed collagen                                 18. Coconut milk/cream

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Some Important Health Benefits of Ketogenic Diet

        

                    IMPORTANCE  OF  HEALTHY  KETO  DIET

More Weight Loss

On keto, your insulin (the fat storing hormone) levels drop greatly which turns your body into a fat burning machine.

Reduce The Risk of Cancer

Keto diet eliminates excess refined sugar and other processed carbohydrates that may be effective in reducing or fighting cancer.

Constant Energy & Mental Clarity

Fats are shown to be the most effective molecule to burn as fuel. The combination of carbohydrate restriction and ketones improves brain function and may help prevent and reverse Alzheimer's Disease.

Reduce Blood Sugar

Keto naturally lowers blood sugar levels due to the type of foods you eat. Studies show that the keto diet is a more effective way to manage and prevent diabetes.

Effective Against Metabolic Syndrome

Our body are adaptive to what you put into it - when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy sources. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. 

Improved "BAD" LDL Cholesterol Level

Keto improve triglyceride levels and cholesterol levels most associated with arterial buildup. To optimize your LDL cholesterol levels, consider adopting a diet high in healthy monounsaturated fats and low-carb vegetables. Such as, olive oil, avocado and macadamia nuts.

In this above video, You can check out the benefits and some side effects of the keto diet in details. And you can also check out my post over here that is on some common side effects of keto which may be also useful for everyone.

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