Having a healthy lifestyle is not a choice anymore, it is a must! Well, that is if you want to live a long and happy life. Today, eating and drinking are not just as easy as picking everything you desire as it can cause you future health problems, that is why we should choose to live healthier.
There are a lot of diets and exercises that are being discovered to help you to be fit and healthy and one of the most popular is the Ketogenic Diet. It is a very low-carbohydrate diet which can help your body to burn fats fast. Millions have been experienced benefits for weight loss, performance, and health, and you don’t want to miss this opportunity.
A small fuel molecule called ketone is the key to make a ketogenic diet very effective and efficient. These are produced when you eat a small number of carbs and an average portion of protein. Ketones are produced in the liver then goes throughout the body to the brain which needs a lot of ketones because it consumes a lot of energy every day.
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You might be thinking that fruit juices and diet sodas are fine but they are filled with a lot of sugar that can increase your body fat. With labels like low-carb, low-sugar, all-natural, etc. it is hard to tell what is best for you. So to help you on your keto diet, here are some of the drinks you can consume:
Known as the holy grail of keto diet, you can never go wrong in drinking water. When ketone levels increases, you can experience dehydration so it’s important to consume plenty of water. If you want to elevate a plain water, you can try to infuse fruits, vegetables, and herbs like lemons and mint.
These drinks are amazingly healthy especially for beginners on keto diets as it gives them the energy they need. The only problem in coffee and tea is the sugar added, so as an alternative, you can use a zero-calorie sweetener like liquid stevia. As for teas, it practically does not contain carbs, so having black, green, and herbal teas is perfectly fine.
Bottled juices, whether you are on diet or not, is not a healthy drink option. It contains a lot of sugar with lesser fiber and nutrients. A better option is to have the whole fruit instead, or water down the juice to get the natural taste of the fruit.
Just like sodas, a lot of energy drinks contains a lot of sugar. However, you can switch to sugar-free, low-carb, or zero versions of your favorite energy drinks. It is best to consume no more than one serving per day to limit the daily net carb count.
As they say, drink alcohol moderately. Hard liquors tend to have lower calories and will not affect your blood sugar level. Some of the keto-friendly alcoholic beverages composed of light beer, hard liquor, and wine.
Consuming the lowest carb wine is the best for a keto diet. A glass of wine contains 4 to 5 grams net carbs but you need to be careful in drinking too much. Below are the cheat sheets on wine with respective nutrition facts and brands you can choose from.
As a beginner, you should stick to food that has lower than 5% carbs. You need to avoid eating foods full of sugar and starch as they consist of higher carbs. A lot of low-carb foods that you can still enjoy, and here are some of them:
Being one of the healthiest and versatile foods, eggs are considered to be a true superfood. In fact, eggs are proven to reduce the risk of heart disease and increase the feeling of being full, that makes you intake less calorie food throughout the day. With less than a gram of carbs and 6 grams of protein, this food is the perfect keto-friendly food that can boost your weight loss.
It is not a surprise that meat and seafood are known to have a high source of protein. To ensure the health benefits, make sure to pick pasture-raised meat and poultry as they contain higher ratios of omega 3 and 6 fats compared to grain-fed animals. Aside from that, meat and shellfish provide an excellent source of vitamin B12, zinc, and copper, you just have to be mindful that you can only consume not more than 3 to 5 ounces of shellfish per serving.
Chocolates are the greatest guilty pleasures for most people and you don’t have to sacrifice your cravings, an alternative solution for this is to switch to dark chocolates. The cocoa in dark chocolates composed of flavanols that help in reducing blood pressure, the risk of heart disease, and insulin resistance. When buying dark chocolate, look for the label and make sure that you choose the ones that do not have added sugar and minimal carbs per serving.
One of the most saturated fat dense food that you can use in cooking is coconut oil. It was found that using coconut oil has helped obese people to lose weight including their belly fat. Consuming 2 tablespoons of coconut oil per day can help you lose an inch from your waistlines.
To complete your keto diet, make sure to incorporate nuts and seeds. It contains fiber that contributes to the feeling of fullness while reducing the calorie consumption. Nuts and seed are found in a lot of ketogenic diet recipe due to its low net carbs, however, the amount to be consumed varies on the types of nuts and seeds.
On a ketogenic diet, it allows your body to run its fuel supply from fats which will make your fat burning increase. This is a great way to lose a lot of weight instead of going on a hunger strike or fasting that can drain your energy. With this type of diet, you can still enjoy drinking your favorite wine and pair it with keto-friendly foods.
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