Why a Keto diet can be good for you

The Benefits of a Ketogenic Diet 

The Ketogenic diet refers to a form of dieting where high fats, adequate protein and low carbs are consumed. Its aim is to deplete the body’s glycogen reserves so that it relies on fat and protein for energy. The body then undergoes ketosis, which is a metabolic state in which your liver produces a high number of ketones as an alternative fuel source for the brain. This form of dieting is quite popular, with dozens of pictures showing before and after results circulating all over social media. These are some benefits of the keto diet and how it may help in achieving your goals.  

Weight Loss 

Several studies have shown that people on a high fat, low carb diet burn fat at a faster rate than those with a high carb, low fat diet. This is primarily because lower insulin levels caused by the low carb diet (keto), help to remove excess water from the body. During ketosis, you experience reduced levels of hunger, which can be extremely beneficial in controlling caloric intake, promoting overall weight loss. It has been noted that low carb diets are also effective in reducing visceral fat, primarily stored in the abdominal cavity.  

Mental Performance 

The ketones produced from a low carb diet are a much more efficient source of energy than glucose. Studies have indicated that they can improve cognitive impairment and even help with diseases such as Alzheimer’s and Parkinson’s. The high-fat diet helps to support the balance of essential omega 3s and omega 6s which are vital for optimal brain function. Additionally, ketosis is able to boost mitochondria production and adenosine triphosphate within the brain’s memory cells, thereby improving mental performance and clarity.  

Reduced risk of Chronic Disease 

A ketogenic diet can boost the body’s defense against a variety of conditions. By reducing inflammation, and improving mitochondrial function, it can help to mitigate the risk of developing several chronic diseases. Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen. Ketosis allows for normal cells to be fed while starving the cancer cells, as they are unable to utilize the ketones for energy because of their dysfunctional mitochondria.  

Improved Blood Pressure 

High blood pressure significantly increases the risk of several diseases and is a leading cause of deaths worldwide. A low-carb diet has been proven to be more effective than a low-fat diet in reducing blood pressure. In fact, some claim that it is just as effective as taking pills. This combined with the weight loss derived from a ketogenic diet, is sure to vastly improve cardiovascular health and function.  

It has been proven by numerous studies in the realm of nutrition science, that this form of dieting can have a very positive impact on your overall health and bodily function. As long as you can find a way to maintain the discipline, the rewards are abundant. For those that have not been able to gain many results from traditional methods, the keto approach is definitely something worth considering.  

References: 

medium.com/@gschmaus/the-ketogenic-diet-and-chronic-disease-3695b2275edd 

healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#section7 

drjockers.com/benefits-ketogenic-diet/ 

medicalnewstoday.com/articles/319196.php 

7 Benefits of The Keto Diet

When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life.

What exactly is a ketogenic diet?

The keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.

The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.

7 benefits of the keto diet

Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.

Weight loss

Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.

When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.

It takes the edge off your appetite

When your diet isn’t heavy on carbs, you’ll find that you don’t crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.

Improved ability to focus

When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.

You feel more energetic

When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.

It helps you fight diabetes

When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts, and reverse Type II diabetes.

You get improved levels of good cholesterol

HDL cholesterol helps get rid of the body’s bad cholesterol reserves. When you’re on keto, your body’s triglyceride levels fall and your HDL cholesterol levels rise.

You get better blood pressure

When you’re on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.

The keto diet can change a person’s life. It isn’t a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.

3 Benefits of the Ketogenic Diet

Keto is everywhere; it’s the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let’s cut through the science, separate fact from fiction, and look at the benefits of the keto diet.

Benefit #1: Weight Loss

Okay, so this one isn’t so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

•   The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings

•   Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.

Benefit #2: Brain Function

A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It’s a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)

Benefit #3: Potential Cancer Benefits

One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/)

Conclusion

If you’re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don’t just skim through it and store it in the back of your brain and say “that’s nice for some people”, motivate yourself to change.

What are the Keto Diet Benefits

Recently, the keto diet has become extremely popular for its health benefits such as weight loss and preventing disease. The keto diet can be hugely beneficial, but how does it work to provide these benefits?

What is the Keto Diet?

You may have heard of the high-protein, low-carbohydrate Atkins diet. The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy. Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available.

How Does the Keto Diet Work?

It might seem counterintuitive that adding more fat to your diet can lead to weight loss. Normally, your diet is high in carbohydrates, which are broken down into glucose, or blood sugar, for use as energy. As glucose enters your bloodstream, your body releases insulin to store excess glucose as fat. The more carbohydrates, the more glucose. The more glucose, the more insulin, and the more insulin, the more fat.

The keto diet takes advantage of the fact that when your meals are high-fat and low-carbohydrate, there is no insulin spike, and you don’t add to your fat reserves. Instead, fat from diet and stored fat are broken down to ketones (“keto” is short for “ketogenic” producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar or putting on excess fat. The benefits of the keto diet can be huge.

Weight Loss

Overall, the keto diet is an excellent way to burn fat and lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall because of this. Burning fat for energy can lead to rapid weight loss.

Reduced Blood Sugar and Insulin

Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.

Reduced Triglycerides

Fat subunit molecules called triglycerides normally circulate in your bloodstream. High levels of triglycerides are a significant risk factor in the development of heart disease. In the keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.

Improved Cholesterol

“Bad” (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The keto diet reduces bad cholesterol levels while increasing the level of “good” (HDL) cholesterol in your body.

Summary

The keto diet provides many health benefits. This diet can not only help you quickly lose weight, but can also improve your overall health and help prevent disease.

Going All Veggies

Who Else Wants to Discover How to Quickly & Easily Become a Vegetarian & Enjoy All the Benefits That Accompany It?

It’s Never Been Easier to Begin Eating a Vegetarian Diet Thanks to the Goin’ All Veggies: A Guide to Becoming a Vegetarian eBook!

There are numerous benefits to eating a vegetarian diet, such as:

  • On a balanced vegetarian diet one can very easily lose weight and stay fit.
  • A vegetarian diet fights against cancer, including gender-related cancers such as breast cancer, uterine cancer, and prostate cancer.
  • A vegetarian diet helps fight against heart disease.
  • A vegetarian diet helps you avoid some illnesses caused by e coli, salmonella, and listera, which are the most virulent forms of food-borne illnesses.
  • As far as money is concerned, it’s much cheaper to buy vegetarian food than quality meats and fish.
  • Eating vegetarian is not only healthy, it’s good for the environment as livestock deplete enormous land and water resources.
  • This comprehensive guide contains everything you need to know to make a healthy transition to a vegetarian diet and to maximize the benefits of your new diet. You’ll learn:
  • How to get the nutrients you need while eating vegetarian meals you enjoy!
  • Why the saying you are what you eat couldn’t be more true!
  • The four types of vegetarian diets and how to choose which type is right for you!
  • What our ancestors ate and how this is still directly impacting the health and our digestive systems today!
  • How to transition to a vegetarian diet you’ll be amazed at how easy it is to do when you follow these simple tips!
  • Why the animal agribusiness has been called one of the cruelest practices imaginable and why a primarily plant-based diet is a more humane way to enjoy the fruits of the Earth
  • 7 physical conditions that are directly impacted by a vegetarian diet discover why many people say they have never felt better in their lives within just weeks of switching to vegetarian diet!

download your free ebook here

Chickpeas vegan recipes

Vegan recipes with chickpeas

this recipes comes from simple-veganista.com

Chickpeas (also known as garbanzo beans) are a good source of protein, fiber, carbs, iron, B vitamins and many other nutrients. They are one of my favorite legumes and can be used in a variety of ways!

See all Bean & Legume recipes on TSV!

CRANBERRY WALNUT VEGAN ‘CHICKEN’ SALAD

CURRIED CHICKPEA SALAD

GREEK PASTA SALAD (EASY + HEALTHY)

GREEK QUINOA SALAD

CHICKPEA TIKKA MASALA

VEGAN MINESTRONE SOUP

30-MINUTE CHANA MASALA

VEGAN COBB SALAD

CRISPY ROASTED CHICKPEAS

HEARTY CHICKPEA NOODLE SOUP (VEGAN)

QUICK & EASY VEGAN PASTA SALAD

QUINOA SALAD WITH ORANGE, CRANBERRY & MINT

RADISH AND CUCUMBER SALAD

HERBED POTATO, ASPARAGUS & CHICKPEA SHEET PAN DINNER

VEGAN CAESAR SALAD

LEMON CHICKPEA ORZO SOUP (VEGAN AVGOLEMONO)

CHICKPEA & SWEET POTATO BREAKFAST HASH

CHICKPEA, POTATO & PARSLEY BOWL

MINI CHICKPEA FLOUR FRITTATAS (VEGAN)

MEDITERRANEAN ORZO SALAD

MEDITERRANEAN SMASHED CHICKPEA SALAD

CURRIED POTATO SALAD

SONOMA CHICKPEA ‘CHICKEN’ SALAD

ROASTED CAULIFLOWER, CHICKPEA + GOLDEN BEET SALAD W/ LEMONY SUMAC DRESSING

CARROT, SWEET POTATO + CORIANDER SOUP W/ ROASTED TURMERIC CHICKPEAS

BALELA SALAD RECIPE

SOUTHWEST CHICKPEA SALAD + CREAMY AVOCADO-LIME DRESSING

CREAMY DILL POTATO SALAD (HEALTHY + VEGAN)

QUICK N’ HEALTHY CHICKPEA + VEGETABLE PASTA SALAD

GRILLED PEACH, CORN & ZUCCHINI QUINOA SALAD + LEMON-BASIL VINAIGRETTE

THAI LETTUCE WRAPS (HEALTHY + VEGAN)

SUPER SPINACH SALAD + CARROT MISO GINGER DRESSING

CAULIFLOWER & SWEET POTATO NOURISH BOWL + TURMERIC TAHINI DRESSING

MOROCCAN PUMPKIN & CHICKPEA STEW

MEDITERRANEAN PIZZA

ROASTED SWEET POTATO SALAD + CHICKPEAS

Chickpeas vegan recipes

Vegan recipes with chickpeas

this recipes comes from simple-veganista.com

Chickpeas (also known as garbanzo beans) are a good source of protein, fiber, carbs, iron, B vitamins and many other nutrients. They are one of my favorite legumes and can be used in a variety of ways!

See all Bean & Legume recipes on TSV!

CRANBERRY WALNUT VEGAN ‘CHICKEN’ SALAD

CURRIED CHICKPEA SALAD

GREEK PASTA SALAD (EASY + HEALTHY)

GREEK QUINOA SALAD

CHICKPEA TIKKA MASALA

VEGAN MINESTRONE SOUP

30-MINUTE CHANA MASALA

VEGAN COBB SALAD

CRISPY ROASTED CHICKPEAS

HEARTY CHICKPEA NOODLE SOUP (VEGAN)

QUICK & EASY VEGAN PASTA SALAD

QUINOA SALAD WITH ORANGE, CRANBERRY & MINT

RADISH AND CUCUMBER SALAD

HERBED POTATO, ASPARAGUS & CHICKPEA SHEET PAN DINNER

VEGAN CAESAR SALAD

LEMON CHICKPEA ORZO SOUP (VEGAN AVGOLEMONO)

CHICKPEA & SWEET POTATO BREAKFAST HASH

CHICKPEA, POTATO & PARSLEY BOWL

MINI CHICKPEA FLOUR FRITTATAS (VEGAN)

MEDITERRANEAN ORZO SALAD

MEDITERRANEAN SMASHED CHICKPEA SALAD

CURRIED POTATO SALAD

SONOMA CHICKPEA ‘CHICKEN’ SALAD

ROASTED CAULIFLOWER, CHICKPEA + GOLDEN BEET SALAD W/ LEMONY SUMAC DRESSING

CARROT, SWEET POTATO + CORIANDER SOUP W/ ROASTED TURMERIC CHICKPEAS

BALELA SALAD RECIPE

SOUTHWEST CHICKPEA SALAD + CREAMY AVOCADO-LIME DRESSING

CREAMY DILL POTATO SALAD (HEALTHY + VEGAN)

QUICK N’ HEALTHY CHICKPEA + VEGETABLE PASTA SALAD

GRILLED PEACH, CORN & ZUCCHINI QUINOA SALAD + LEMON-BASIL VINAIGRETTE

THAI LETTUCE WRAPS (HEALTHY + VEGAN)

SUPER SPINACH SALAD + CARROT MISO GINGER DRESSING

CAULIFLOWER & SWEET POTATO NOURISH BOWL + TURMERIC TAHINI DRESSING

MOROCCAN PUMPKIN & CHICKPEA STEW

MEDITERRANEAN PIZZA

ROASTED SWEET POTATO SALAD + CHICKPEAS

Easy Vegan Pasta Recipe

this recipe comes from detoxinista.com

Easy Vegan Pasta (only 5 ingredients!)

This Vegan Pasta is an easy vegetarian dinner made with just 5 ingredients. You need less than 30 minutes to make it!

PREP TIME 10 minutes, COOK TIME 15 minutes , TOTAL TIME 25 minutes

SERVINGS 6

AUTHOR Megan Gilmore

INGREDIENTS

  • 1 pound dry pasta (any type you like)
  • 1 25 oz. jar marinara sauce (most are vegan, but check the label for no added sugar, too)
  • 1 pound assorted vegetables , like zucchini, tomatoes, and red onion
  • olive oil , as needed
  • 1/4 cup prepared hummus
  • salt , to taste

INSTRUCTIONS

  • Bring a large pot of salted water to a boil, and preheat the oven to 400ºF.
  • While they are heating up, chop the vegetables and arrange them in a single layer on a large baking sheet. Drizzle with olive oil and salt, and toss to coat well. Roast the vegetables in the oven until tender, about 15 minutes.
  • When the water is boiling, add the pasta and cook as directed on the package. When it is tender, drain the water and set the pasta aside in a colander.
  • Use the large pot that you just cooked the pasta in to assemble the final dish. Over medium heat, stir together the marinara sauce and hummus to create a creamy sauce. (I usually use 2 heaping spoonfuls of hummus, which is roughly 1/4 cup, but you can add it to taste.)
  • To the sauce, add in the cooked vegetables and pasta, and toss well until everything is coated with the sauce. Season to taste with additional salt, if needed, then serve warm. Add some cashew Parmesan cheese on top, if desired.
  • Leftover pasta can be stored in an airtight container in the fridge for up to a week. You can quickly reheat this in a skillet for another fast meal in the future.

NUTRITION

Calories: 329kcal | Carbohydrates: 68g | Protein: 14g | Fat: 2g | Saturated Fat: 1g | Sodium: 81mg | Potassium: 346mg | Fiber: 4g | Sugar: 1g | Vitamin A: 3839IU | Vitamin C: 8mg | Calcium: 53mg | Iron: 4mg

Vegan Pasta Nutrition (1 of 6 servings): Calories: 329, Fat: 14g, Carbohydrates: 68g, Fiber: 4g, Protein: 14g

Recipe Notes:

  • The nutrition of this recipe will vary depending on the ingredients you use. If you follow an oil-free diet, try making a homemade hummus or using Engine 2 brand, which is sold at Whole Foods.
  • Different vegetables will roast faster than others. To make the cooking process as fast as possible, cut the vegetables into smaller pieces. Broccoli, Cauliflower, zucchini, red onion, bell peppers, Brussels sprouts all make excellent roasted options, and you can add more tender greens, such as kale or spinach, into the skillet to wilt in the pasta sauce before serving. If you want to add a starchier vegetable, like squash or potatoes, they will take almost double the time to roast, so keep that in mind.