Easily put, the ketogenic diet places a limit on the number of carbohydrates you consume & encourages eating more healthy proteins, & fats as is mention at ketoSumo. This is to allow your body to enter a state of ketosis forcing your body to use your stored fat for energy instead of your carbs. Of course, it is also virtually impossible to completely cut carbohydrates out of your diet, & that is in no way what this diet preaches. Instead, you’re required to limit your total daily carbohydrate intake to 25 grams or less. What this does is force you to make smart decisions regarding what you put in your mouth as you would want to blow this whole allowance on a single candy bar.
You’ll have to bear in mind that certain fruits can also be high in carbohydrates, & you’ll have to avoid these for the most part as well.
Is the Ketogenic diet safe? Yes, in the large picture of this the Keto diet is a safe lifestyle to follow, with many advantages. However as with another thing in life it also has its share of cons. One of the big disadvantages of the Keto diet is that your diet may be lacking fiber as it is mainly gotten from foods high in carbs.
This could also potentially lead to constipation issues seeing that the main purpose of fiber in the diet is to help with digestion & waste excretion. To counteract this, you can simply try adding a bit of crude wheat bran to your diet as its rich in fiber, & relatively low in carbohydrates. Outside of that, there are a few less serious possible side effects including an odor form your body, sweat, & breath.
What Do I Eat on a Keto? When you initially decide to go on a keto diet, it is crucial that you do your required research, & create a plan of action. The first order of business after deciding to switch to a keto diet is trying to get yourself into a state of ketosis. This comes down to how restrictive you can be with the number of carbs each day.
The recommended dosage is 20g or less per day. To achieve this, you’ll have to follow a specific pattern of eating so get rid of the refined carbs such & try to get only healthy carbs from healthy vegetables & fats. Let us look a bit closer on what you should & should not eat as a Ketogenic Vegetarian.
The Vegetarian Diet What is the Vegetarian Diet? In general, a vegetarian diet excludes meat. However, this definition is too simplistic, because there is more than one type of vegetarian diet, including:
- Lacto-Vegetarian: Includes the consumption of milk products but no fish,poultry, seafood, meat, or eggs.
- Lacto-ovo Vegetarian: The word “lacto” means milk, & the word “ovo” meanseggs. This type of vegetarian diet includes the consumption of cheese, eggs, yogurt, & milk products, but no fish, seafood, poultry, or meat.
- Vegan: Includes plant-based foods only; excludes foods derived from animals. This includes gelatine, eggs, honey, & milk products.
Advantages of the Vegetarian Diet If you want to improve your health, a vegetarian diet is a step in the right direction. Vegetarians consume higher amounts of magnesium, unsaturated fat, Vitamins C & E, folic acid, fiber & countless phytochemicals.
This results in lower risk of heart disease, lower blood pressure & less body fat. Here are some of the advantages of a vegetarian diet: Improves Mood Arachidonic acid comes from animal-derived foods; research has also found that there is a link between arachidonic acid & mood disorders.
Scientists at Benedictine University found that when animal products were restricted, the mood of the participant was simply better. Reduces Risk of Obesity & Stroke Due to vegetarians being particular about the food they choose to simply consume, they are less likely to binge-eat due to their emotions, which is one of the key bad habits that contributes to obesity. Vegetarians are also in fact less likely to suffer from heart strokes, because they follow a diet that is low in cholesterol.
Reduces Risk of Cardiovascular Disease
Vegetarian diets are rich in antioxidants; antioxidants are also responsible for reducing the damage caused by oxidative stress, which simply minimizes the risk of cardiovascular disease.