"KETOGEENIC DIET" A WAY TO LOSE WEIGHT

Ketogenic" is the reduction of carbohydrate intake in large and replace it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. Ketosis is  a metabolic state in which your body uses fat forfuel instead of carbs. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body's supply of gluclose, which is the main source of energy for the cells. Generlly, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nut and healthy oils.

Health Benefits of Keto 

• Lose weight : It found that  34 older adults who followed a ketogenic diet for 8 weeks lost nearly 5 times as much total body fat as those who followed a low fat-diet.
• Reducing level of hemoglobin A1C, which is  a measure of long-term blood sugar management.
• Heart Disease.
• Cancer it may helo slow tumor growth 
•  Reduce symyoms of Alzhemier's disease
• Reduce in seizures in epileptic children.

Food to eat 

•  Red Meat, Steak, Ham, Suasage, Bacon, Chicken, and Turkey 
•  Fatty Fish; Salmon, trout, tuna, and mackerel 
•  Eggs; Pastured or omega -3 whole eggs.
• Cheese: unprocessed cheeses like cheddar, blue, or mozzarella 
• Nuts and Seeds, almond, walnuts, flaxseeds, pumpkin seeds, and chia seeds.
• Extra ovirgin olive oil and avocado oil
• Avocados.
• Low Carb veggies, green veggies, tomatoes, onions and peppers
• Condiments, Salt, pepper, herbsm and spices.

Food to avoid

• Sugary food: soda, fruit juice, smoothies, cake, ice cream and candy 
• Grains or starches : wheat-based products, rice, pasta, and cereal
• All fruit, except small portions of berries like strawberries.
• Beans or legumes, kidney beans and chickpeas
• Root vegetables and tubers: potatoes, sweet potatoes, carrots and parsnips
• Low fat or diet products :low fat mayonnaise, salad dressing, and condiments
• Some condiments or sauces: barbecue sauce, honey mustard, yeriyaki sauce, and ketchup 
• Unhealthy fats: processed vegetable oil and mayonnaise.
• Alcohol
• Sugar-free diet foods,  sugar-free candies, syrups, puddings, sweeteners, and desserts.

 Source: Food Focus Magazine, November  2022.