Caveat—Warning to Keto Candidates
In the four preceding articles, I extolled the virtues of the KETO diet, how it is to be managed, created, and everything wonderful about how it could be the answer to the obesity crisis. Then I saw my nutritionist, Hayley Imbriani, and we discussed the KETO diet. That is when I learned about the problem that could involve and possibly harm KETO dieters: The liver doesn’t metabolize fat well and a fatty diet could spell serious problems if you have a liver problem.
From FoodNavigator.com, I quote: “People following a keto diet are putting themselves at higher risk of the ‘silent killer’ non-alcoholic fatty liver disease (NAFLD) according to nutrition experts.”
“Approximately a quarter of the global population is predicted to be living with NAFLD, a disease which can lead to cirrhosis of the liver and liver cancer.” “Hugo Rosen, a liver disease specialist and chair of medicine at the Keck School of Medicine of USC, points out that eating lots of fats and restricting carbohydrates can lead to NAFLD, according to mouse models.”
Advice for KETO Candidates:
Find out if you have any preexisting problems with your liver and if not, you are going to do if you want to do Keto. If you do have these problems, stay away and do some other died as in Paleo or Mediterranean diet.
There is no doubt that sticking to the Keto diet is difficult, even after you have it all handled and you are on it. So you may want to make sure all is well and that you are good to go on a daily basis. Having a little something that can fill you with needed supplements will be helpful, and you will find plenty of supplements in most big markets and health food stores. But when you go to buy a supplement, remember all supplements are not alike and some simply don’t have basic vital ingredients. Here is one you must know about when you go about buying a supplement, whether it is a pill, powder, or capsule.
Any supplement should be effective to aid in losing those pounds as well as reducing appetite. What should these ingredients be and what should they do?
There seems to be one glaring omission from many of the supplements available. Healthline says many omit beta-hydroxybutyrate (BHB), the potential miracle molecule at the center of it all.
In two high-profile studies this month, the ketogenic diet was linked to several properties beyond just losing a few pounds,
Mice fed a ketogenic diet experienced increased lifespan as well as better cognitive and motor functioning. That has led to speculation that the ketogenic diet might even be an avenue for Alzheimer’s research and brain health in general.”
So if you are doing Keto and need a supplement, make sure it includes BHB.
Keto Meals, What to Eat, What to Avoid, and an ideal One Week Menu
As you may see, I am a fan of Healthline, a source of good, reliable data. What follows is directly from Healthline. Written by Jillian Kubala, MS, RD — Updated on January 4, 2022
Keto-Friendly Foods to Eat
When following a ketogenic diet, meals and snacks should center around the following foods:
- Eggs: Pastured, organic whole eggs make the best choice.
- Poultry: Chicken and turkey.
- Fatty fish: Wild-caught salmon, herring, and mackerel.
- Meat: Grass-fed beef, venison, pork, organ meats, and bison.
- Full-fat dairy: Yogurt, butter, and cream.
- Full-fat cheese: Cheddar, mozzarella, brie, goat cheese, and cream cheese.
- Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds.
- Nut butter: Natural peanut, almond, and cashew butter.
- Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter, and sesame oil.
- Avocados: Whole avocados can be added to almost any meal or snack.
- Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms, and peppers.
- Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs, and spices.
Foods to Avoid
Avoid foods rich in carbs while following a keto diet.
The following foods should be restricted:
- Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts, and rolls.
- Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup, and coconut sugar.
- Sweetened beverages: Soda, juice, sweetened teas, and sports drinks.
- Pasta: Spaghetti and noodles.
- Grains and grain products: Wheat, rice, oats, breakfast cereals, and tortillas.
- Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin.
- Beans and legumes: Black beans, chickpeas, lentils, and kidney beans.
- Fruit: Citrus, grapes, bananas, and pineapple.
- High-carb sauces: Barbecue sauce, sugary salad dressings, and dipping sauces.
- Certain alcoholic beverages: Beer and sugary mixed drinks.
Though carbs should be restricted, low-glycemic fruits such as berries can be enjoyed in limited amounts as long as you’re maintaining a keto-friendly macronutrient range.
Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats.
The following items should be avoided:
- Unhealthy fats: Margarine, shortening, and other sources of trans fat.
- Processed foods: Fast food, packaged foods, and processed meats such as hot dogs and lunch meats.
- Diet foods: Foods that contain artificial colors, preservatives, and sweeteners such as sugar alcohols and aspartame.
- Breakfast: Two eggs fried in pastured butter served with sauteed greens.
- Lunch: A bunless grass-fed burger topped with cheese, mushrooms, and avocado atop a bed of greens.
- Dinner: Pork chops with green beans sauteed in coconut oil.
- Breakfast: Mushroom omelet.
- Lunch: Tuna salad with celery and tomato atop a bed of greens.
- Dinner: Roast chicken with cream sauce and sauteed broccoli.
- Breakfast: Bell pepper stuffed with cheese and eggs.
- Lunch: Arugula salad with hard-boiled eggs, turkey, avocado and blue cheese.
- Dinner: Grilled salmon with spinach sauteed in coconut oil.
- Breakfast: Full-fat yogurt topped with Keto granola.
- Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
- Dinner: Bison steak with cheesy broccoli.
- Breakfast: Baked avocado egg boats.
- Lunch: Caesar salad with chicken.
- Dinner: Pork chops with vegetables.
- Breakfast: Cauliflower toast topped with cheese and avocado.
- Lunch: Bunless salmon burgers topped with pesto.
- Dinner: Meatballs served with zucchini noodles and parmesan cheese.
- Breakfast: Coconut milk chia pudding topped with coconut and walnuts.
- Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese and turkey.
- Dinner: Coconut chicken curry.
As you can see, ketogenic meals can be diverse and flavorful. Healthline
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