Greens ( Beet, Mustard, Leafy Greens)
Sprouts (All Types)
Summer Squash (Delicata, Yellow, Spaghetti, Patty Pan)
Coconut Milk (Canned)
Cheese (Hard Cheeses, Check Carb. Content)
Organic Full-Fat Cream
Mayonnaise (Avocado, No Canola Oil)
Seafood: Wild Caught & Sustainable
Meat: Grass Fed
Poultry: Pastured & Organinc
Dairy: Organic & Grass Fed (Check Carb. Content)
Organic MCT Oil and Powder
Nuts (Almond, Brazil, Coconut, Hazelnuts, Macadamia, Pecans, Pine Nuts, Pistachios, Walnuts;
Cashews in Moderation)
Extra Virgin Olive Oil
Seeds (Chia, Flax, Hemp, Pumpkin, Sesame, Sunflower, Tahini)
All Fresh Herbs
Hot Sauce (Check Sugar Content)
Salsa (No Sugar Added)
Tomato Sauce (No Sugar Added)
Lentils (Brown, Green, Red, Yellow, French)
Granny Smith Apple
Grains and grain-based foods (wheat, corn, rice, pasta, granola, cereal, etc)
Sugar and sugar-sweetened products (table sugar, soda, sports drinks, honey, agave, maple syrup, etc.)
Most fruits (apples, bananas, oranges, etc.)
Tubers and tuber-based food products (potatoes, potato chips, French fries, yams, etc.)
The keto diet puts your body into a state of ketosis in which it primarily burns fat for energy. A ketogenic diet consists of about 70% of the total calories being from healthful fats. The remaining 20% comes from carbohydrates and proteins.
To get and stay in ketosis, you must restrict carbs and sugars to less than 50 grams a day. This makes your body burn the remaining carbohydrates present, after which it moves on to stored glucose, and finally it taps into ketones. Ketones are produced by the liver and is used for potent energy production and critical brain related functions.
Ketones are a cellular "superfuel," and one particular ketone, beta-hydroxybutyrate (BHB), drives some powerful, and beneficial processes. BHB is important for the regulation of the expression of important genes, inflammation regulation, immune system activity, and even antioxidant function. This important ketone is one of the fundamental reasons the keto diet is so beneficial!
1. Supports Weight Loss
Studies demonstrate that people who follow a ketogenic diet, with exercise, lose weight.
2. Supports Cardiovascular Health
One of the underlying causes of heart disease is inflammation, which triggers the buildup of plaque. Eating a ketogenic diet supports the body's healthy response to inflammation.
3. Helps Maintain Blood Sugar Levels
Due to the beneficial effects of the ketogenic diet on glycemic control, it's not surprising that studies continue to find that this low carbohydrate diet helps your body maintain healthy blood glucose levels.
4. Promotes Brain Health
One major benefit of following a ketogenic diet is that it effectively produces and releases ketones, which stimulate synthesis of new neuronal networks in the brain and support of overall brain function.
5. Increases Energy Levels
When your body is in ketosis, it uses fat as fuel and feeds the brain with ketones to keep energy levels high.
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