Keto Recipes - Created Date : 3.1.2020

Reduction in blood pressure:

Reduction in blood pressure:



Reduction in blood pressure:

High blood pressure (hypertension) is a significant risk factor for cardiovascular disease and stroke.

However, one thing that not many people realize is that refined carbohydrate intake has an effect on blood pressure – possibly more so than sodium.

Ketogenic diets naturally reduce refined carb consumption, and many following such diets experience a decrease in blood pressure (11, 12).

Some people find it enjoyable

And this last one’s pretty obvious. What sounds more appealing to you: low-fat crackers, skim milk, and a fat-trimmed chicken breast? Or steak, cheese, and some dark chocolate? Everyone is different, sure, but a lot of people would prefer that second group of foods.

Key Point: Ketogenic diets have a lot of potential health benefits, but we shouldn’t claim them to be a cure-all solution. Some find keto very sustainable because most of the food tastes delicious.

What Foods Can I Eat on Keto?

The first thing to remember is that despite having a ‘restrictive’ reputation, there are many things that you can eat on keto.

It can occur when suddenly going from a high-carbohydrate diet to very low carb (17)

One reason is that of a huge drop in blood sugar levels in people who are used to having higher blood sugar.

Hypoglycemia is a lot more common in people with diabetes or a certain degree of insulin resistance (18).

In the initial stages of a ketogenic diet, it may be helpful to eat regularly rather than fasting for extended periods of time.

Hypoglycemia can be dangerous, so if you are experiencing it, then it may be worth consulting a low-carb friendly doctor.

And this is especially the case if you have diabetes; for any medical issues, it is always better to be safe than sorry.

Key Point: Potentially dangerous conditions such as ketoacidosis and hypoglycemia are possible for diabetics if care isn’t taken. People with diabetes should consult a doctor before making large changes to their diet.

Side Effects To Be Cautious About

Firstly, it is worth noting that many of the side effects of keto are due to not researching the diet properly before starting it.

For this reason, it is important to be aware of the typical mistakes people make.

Being in ketosis can also cause several minor side effects, so if you have just started a ketogenic diet then look out for the following;

Alcohol Tolerance

Many people report lower tolerance of alcohol on a ketogenic diet, sometimes dramatically so.

Solution: Firstly, don’t drink too much or on an empty stomach. And if you’re just starting keto, then carefully monitor how you feel when you drink.

Bad Breath

When the body enters ketosis and starts burning fat (ketones), chemicals in the breath such as acetone may cause bad breath (19).

Solution: Waiting; for many people, this bad breath only lasts for the first week or two of a ketogenic diet. While it persists, you can use breath fresheners to hide the scent.

Cramps, Fatigue, Induction Flu, and Low Energy

People new to keto often experience cramps, particularly in the legs and feet. Additionally, many people feel fatigued, tiredness, and low energy.

Solution: These symptoms are usually the result of an electrolyte imbalance, especially concerning magnesium, potassium, and sodium.

Don’t worry because it is common in the early stages of ketosis, due to the body releasing significant amounts of water (and salt) as carbohydrate intake (and insulin) drops.

Make sure you are getting enough of these micronutrients. There are also greater needs for sodium on a ketogenic diet, so increase salt intake by liberally salting your food.

Heart Palpitations

Heart palpitations are another typical side effect in the first few weeks of a ketogenic diet. The palpitations could be due to mild dehydration or an electrolyte imbalance.

Solution: Drinking more water to ensure adequate hydration, and increasing salt, magnesium, and potassium intake usually eases heart palpitations.

However, as the cause can be any number of issues, then see a doctor if you want to make sure.

Key Point: There are various potential side effects when starting a low-carb diet. Despite this, most are temporary, and you can avoid them through a well-implemented diet with sufficient electrolytes.

Ketogenic Diets Can Raise LDL Cholesterol

As previously mentioned, ketogenic diets can have a positive effect on several cardiovascular risk factors, such as blood pressure, blood glucose, HDL, and triglycerides.

However, for some people, high-fat diets can increase LDL levels (20).

While some researchers believe low-carb improves cardiovascular risk by increasing HDL and triglycerides, others still worry about the potential rise in LDL levels.

Since this issue is an area where research is ongoing, some people may prefer to err on the side of caution if a ketogenic diet results in high LDL levels.

Of course, this should be discussed with a physician for those that have any concerns.

Here are some nutritional considerations regarding LDL;

It tends to be saturated fat that causes LDL to rise. Diets that are higher in foods like fish, nuts, avocados, and olive oil may not have this effect.

Portion size will depend a lot on the person! We all have different energy/food intake requirements. One way to do it could be to count calories and monitor how much you are eating, monitor, and adjust. Another simple way could be to start with three meals a day, and ensure each meal has a source of protein and fill the plate up with any of the other keto-friendly foods. Staying the same weight but wish to lose weight? Then reduce the portions sizes slightly, monitor, and then adjust. It sounds difficult at first, but there is no magic number (or… Read more »

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2 months ago

Guest

Troy

I started a Ketogenic diet on April 1st, 2019 when I weighed in at 300 pounds. Today is the 24th of July, 2019. As of this morning I have lost 54 pounds and four pant sizes. Before I started I discussed this with my Primary Care doctor at my Local Veterans Hospital. He had all my numbers in front of him on the computer. He then told me to go ahead with the Keto diet as I needed to lose for an upcoming Knee surgery. After 3 1/2 months I feel better than I have in years, I can walk… Read more »

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4 months ago

Guest

Ellie

About to try the diet but I’m apprehensive. Would it be possible to gain due to the amount of fat that’s consumed and also not tracking the total caloric intake ( few websites say that there is no need to track calories) instead of losing weight?

It is true that you don’t have to track calories, but they are still important. The reason why some people say “there is no need” is because people often find ketogenic diets satiating, so naturally consume fewer calories.

However, if you are unsure about the amount of calories in different foods, then it can be worth tracking if that makes you feel more comfortable.

Good article that would be even better if you explained the adaptation of cells , including neurones in the brain, to ketones takes time . A transition into ketosis by using intermittent fasting for a month first will lessen or eliminate the “keto flu” symptoms

Thank you, and yes… anything that can make the transition easier can be a big help.

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1 year ago

Guest

rita

hi I have been on a keto diet for 13 weeks for the last 2 weeks I have been having low blodd sugar about 80 what is a steady protein I can eat during the day I should know this I was a nurse I have lost 27 pounds?

My fav sources of protein are eggs/fish/meat/dairy… if you’re looking for portable high-protein snacks then things like cheese, nuts, beef-jerky, hard-boiled eggs are all good.

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1 year ago

Guest

Cindy

I’m starting week 5, with NO WEIGHT LOSS. I really am frustrated as to why. I’ve used a Keto app to determine proper amounts of proteins, carbs, and fats. I’ve been tracking diligently and not going over 1200 calories, drinking the water, getting the sleep, using magnesium oil, taking vitamins. I quit using all sugar susbtitutes, as a last resort I may cut down on caffeine. I’m seriously considering giving up. I don’t think this diet is for me. I keep reading everyone’s comments, and it’s upsetting to hear everyone else is losing weight and my scale hasn’t budged.

It’s possible that it isn’t the right way of eating for you – there’s no one-size fits all diet for everyone.

I can’t see any reason why caffeine would stall weight loss though, if anything it would probably help. I’m not sure exactly what you’re eating, but it might be worth upping the protein content and reducing the more concentrated sources of fat (butter/cheese/oils/nuts etc). Some people find that higher protein and moderately low carb works well.

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1 year ago

Guest

Jodi

Been doing this for almost 2 weeks now. Haven’t lost anything. I can tell I’ve lost in my waist but not on the scale. I feel tired all the time. I’m pushing the water, but do t think I’m eating enough protein. Any suggestions?

Hi Jodi, If you have lost weight on your waist but not the scale, perhaps you have more lean mass and less body fat than before? Feeling tired/fatigue on ketogenic diets is quite common at first, as the body needs time to adapt to burning fat for fuel. However, when people feel tired all the time on a particular diet there is also the possibility that it just might not be the right fit for them – the ketogenic diet can work very well, but it’s not one-size fits all. Some people do better on a slightly higher carb intake.… Read more »

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1 year ago

Guest

Maureen

Great information! I’m in early recovery ( 7 1/2 months ). I’ve gained 35 lbs since leaving treatment. Replaced my addiction with sweets! I am finally making sense of my life and loving myself and life! Time to get my body healthy!! Namaste ??

Dry wine is no problem – it has only a gram or two of carbs per glass.

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1 year ago

Guest

Jack

Hi Michael,

Thanks for the great information!

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2 years ago

Guest

Nancy

I see and hear people losing weight weekly and I have yet to lose….been strict Keto for over 3 weeks….when will the weight loss start???? No dairy….carbs less than 20, protein between 57-60 and fat around 100…advice?

Hi Nancy, Weight loss depends on overall diet/lifestyle and it’s surprising if there’s no weight loss at such a small amount of food. Could you be underestimating the amount of food or have you been tracking everything? By a rough calculation, 20/60/100 CPF seems to be around 1200 kcals per day, which is a little on the low side. If it were me, I’d increase the amount of food a bit more and, since you’re hungry all the time, maybe try increasing protein as it’s the most satiating macronutrient. Also, I’d cut back on isolated fats if you’re eating much… Read more »

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2 years ago

Guest

Nancy

Two days ago I was out of house and hungry…I had a burger with cheese, no bun on lettuce….desperately wanted to try the new sweet potato fries and did…got home and tracked it and next day lost two pounds…so I upped it to mirror that day….70 protein, 30 carbs and the rest in fats…..You have just confirmed my thoughts….Thank you so very much…guess I am more active than I thought.

Yes, don’t feel afraid to change things up… it’s all about the diet that is best suited to you rather than rigidly sticking to a diet template ??

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2 years ago

Guest

Nene

Great name BTW it’s my sons name as well Michael Joseph. My husband and I started this going on 4 th week and I lost 9lbs and my husband about 6. However our weight kind of stalled lately and we think it’s the dairy? What is your opinion. Great article by the way

Hi Michael, I want to start this diet because I feel it will finally help me get over my tummy hurdle but my only fear is that I love my sweets (cakes, chocolates, ice cream) a lot and worry that I might feel deprived if I start the keto diet. If I do start this diet will any craving I have for sweets go away so that I don’t even miss it

…. then there’s a good chance you’ll feel satisfied and not NEED any more food.

The longer you go without sugary foods the easier those cravings become to manage.

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2 years ago

Guest

Rachillsplace

This article was fantastic – thank you so much! I am going to be starting this diet and this article answered many questions that I had. My last trip to the doc indicated that I am pre-diabetic (she wasn’t too concerned as I had already begun eating better and exercising – she thought that was going to help as well as this diet) and I want to reverse that. I have downloaded some apps on my phone that I think will help keep my on track, especially in the beginning. Thanks again for a great article!

Sorry to hear about the pre-diabetes diagnosis… hopefully that won’t be the case for much longer.

Good luck with your new diet/exercise plan and I hope it works well for you!

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2 years ago

Guest

Mamapup

Great article! I am enjoying weight loss of 40+ pounds in 6 months due to keto lifestyle. And I do not feel deprived at all in my food choices. I encourage everyone to keep trying. I experienced the keto flu but pushed on through and never looked back! I’m 65 and have suffered bad knees for years. Happy to say, weight loss has improved joint issues all around. I feel good, look fantastic and am enjoying good food. I appreciate the lists you provided. Nice to have handy reference. Thank you!

I am on my 5th day, I noticed I have been going over my calories the past two days I feel the urge to eat sweets specially in the afternoon… I feel like I am not going to make it ?? I don’t know if the calories are well calculated, 1420 per day I am 33 years old ,6’3¨ , started at, 184 lbs, today I am 180.5 lbs.

My husband and I have just started on the Keto diet for almost 2 weeks. Still learning. I have not noticed any weight loss at all yet. Thanks for your article. I hope this will work for us. I am pre-diabetic and Dr wants to put me on Metformin but I just don’t want to start taking that. A1C’s have been high 5’s -6. I am just going to have to start a walking regimen again too. Need this weight to come off. I’m 4’11” and 143 lbs. Hubby is 5’8¨ and 228lbs with a family history of heart disease… Read more »

Great article!! Thanks ?? Fairly new to this life style (one month in) and have lost 8 pounds. I am 45 (female) and 5 ft 10 in. Weigh 192, so long way to go! I have trouble with my ‘sugar dropping’. HAD to start eating a handful of nuts mid-morning. I was fasting from 6 pm until noon next day ( so had a 6 hour window where I would eat) The butter in black coffee helps also, or just a string cheese snack. I have found that local restaurants are willing to sub other vegetables for the rice/potatoes in… Read more »

Glad it’s going well for you. And even if it’s a long way to go, “slow and steady” wins the race ??

It’s good that your local restaurants are offering healthier alternatives too – particularly avocado instead of potato sounds like a good deal!

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2 years ago

Guest

Chris P

I have heard alot about this and i am starting the keto diet tomorrow ( Monday 9/4 ) I am really excited. Are you able to work out on this? Im pretty sure for the 1st 1 or 2 weeks i probably shouldn’t. Also what kind of Dressings can you have?

You are able to work out… but it might not be a good idea (depends on how you’re feeling).

Cutting down on carbohydrate suddenly can leave people feeling drained, and depending on each individual there can be some side effects which might make strenuous exercise a bad idea! More on that here: https://nutritionadvance.com/keto-flu

See how you feel.

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2 years ago

Guest

David

Great article. I have suffered from reactive hypoglycemia for nearly 50 years, undiagnosed until a few years ago. Earlier this year i read about low carb high fat diets and started eating very low carb in early March. Within a very short period of time my blood sugar levels became much more stable and the hypos stopped, completely. I still have nightly leg cramps and lack of energy at time but small price to pay. Six months on all all was good, then I had 2 hypos last week. I was shocked and surprised but then realized, I was on… Read more »

Glad to hear it’s going well so far! Eating out can sometimes affect things, but most restaurants usually have a healthy choice or two ??

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2 years ago

Guest

Jamee

Looking forward to getting started and giving it a try. I have an auto immune disease called Epstein Barr and because of the inflammation in my body, I struggle with constant pain. Hoping this adjustment in diet can help with that, as I don’t want to live on pain pills. Thank you!

I know that good diet and adequate sleep are both very important for that condition. Hope that you find benefit from this!

Let me know how it goes.

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2 years ago

Guest

Tracy

Hi Michael – I’m a vegetarian, and other than salmon as you’ve suggested, I’m not sure what to eat for so much protein daily. Is there some more options that cater more to vegetarians? No eggs, minimal dairy. Thank you, Great information!

I have been on this keto diet for a couple of months now and really feel so much better. I’m lucky enough to have reached my goal weight. Now how do I keep my weight down and is there a maintenance plan?

The way to keep weight down is to basically keep doing what you’ve been doing.

If someone goes back to the diet that caused the initial weight gain, then there’s no reason why it wouldn’t cause weight gain again.

So, if you keep on how you have been and you’re still losing weight, just eat a little bit more until you find the maintenance spot. That’s all you really need to do!

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2 years ago

Guest

Karen Pullen

Wonderful article! I will definitely be starting a keto diet soon, but I’m a little wary about a few things: (1) I’m a lacto-ovo vegetarian; (2) I have fructose malabsorption; and, (3) have a lot of problems already with constipation. Any suggestions? Thanks so much.

Re: points 1 and 2 – that is fine – a ketogenic diet doesn’t have to include fructose/meat/fish.

Re: point 3 – May I ask how much fiber you are consuming? Fiber seemingly can be beneficial or detrimental depending on the individual. Interestingly, some people find their digestion improves when they cut it out (others are the opposite) More info on that here: https://nutritionadvance.com/fiber-supplements

Also dairy can sometimes be an issue there, depending on how much you’re consuming. Cheese is a big culprit for many unfortunately!

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2 years ago

Guest

Sheila Sechler

This is the most concise, understandable explanation of what keto is and how to do it. I really appreciate it!

There is a rare skin condition known as Prurigo pigmentosa – if you search that term maybe you can see if it looks the same. I’ve never heard or seen it personally, but apparently, it can (only rarely) happen after the body enters ketosis.

Increasing carbs a little resolves the issue. You can then try cut them down again once it resolves, as it seems unlikely to happen again.

If it is something different to that picture, it is probably unrelated.

There is a link to the PDF at the very bottom of the article.

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2 years ago

Guest

Joyce Slostad

My weight loss seems to be very slow – 10 #’s in 8 weeks. I’m not great about drinking lots of water – how many ounces do you recommend daily? Also, had my lipids done before beginning the eating change and then again at 2 months – my overall cholesterol went up, but triglycerides, HDL and LDL were better. Should I see a decrease in cholesterol if I stick with the me to lifestyle. I’ve read the article you referenced, but couldn’t find information on how long an improvement of overall cholesterol might take.

Hi Joyce, Those are both difficult questions because all of us are a little different. As for water intake, I think it’s best to follow thirst as a guide rather than trying to meet some random figure which may or may not be right for you. Personally I have about 3-4 liters per day, but that’s just me. Cholesterol can be all over the place – some people experience a fall in overall cholesterol, others see it rise a little. I view the HDL and triglycerides as being the most important, so if they are improving most studies suggest that… Read more »

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2 years ago

Guest

Jen

Hi there! I am going into my 4th week on keto and so far so good! I’ve lost about 10 pounds so far and I feel pretty good. I did gain back a couple of pounds going into this week, so I’m doubling down and upgrading my meal plan. TBH, I’m getting really tired of eggs for breakfast–I’ve never been a big egg eater. I usually do coffee with heavy cream which some days works well as a meal replacement, but do you have any other breakfast suggestions? Like small things I could eat with my coffee to help me… Read more »

Nice to see someone else who prefers cream in their coffee too – recently everyone seems to put butter in it!

Maybe you can find some ideas for some small snacks here: https://nutritionadvance.com/low-carb-keto-snacks/ There are 38 ideas on there, so hopefully something should appeal to you. Breakfast can be anything really… sometimes I just have some meat and olives or berries for breakfast, it might sound unusual but it’s pretty good.

Getting enough protein is important for satiety too (if you’re having trouble “making it to lunch”!)

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2 years ago

Guest

Alice

Hi Micheal it is amazing how you respond to everyone on here. Quite impressive. Can you workout while doing this? I have heard in the past you should not. Can you also send me the info? I did not see the link at the bottom. Thank you

Thanks! I always try respond to everyone no matter what they write. You can workout, sure – but over the first few weeks it might be a little difficult. The reason is simply that most people are used to burning carbs for energy. Therefore, if you make a big dietary change your body will be looking for glucose when it needs fuel, which leads to fatigue and lack of energy. It takes a few weeks for the body to get used to burning fat for energy, and after that time working out is no problem.

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2 years ago

Guest

Catherine

Hello I work out a lot, about 4-6 days a week. I do a lot of high intensity interval training (hiit). Is the ketogenic diet good for someone who works out a lot. Should I just eat more cards, maybe like 60-70g a posed to 40-50g? Thank you.

It might be difficult at first – possibly for the first few weeks. This is simply because the body is searching for glucose and has to learn to use fat (ketones) for energy. But once people adapt to burning fat for energy instead of carbs, then it should be a breeze.

There’s no need to eat more carbs – but you can if you want. Experiment and see what suits you best – everyone is a little different.

Thanks Angie! There is a place to download this in the last line of the article ??

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2 years ago

Guest

Emma Granados

Hi, great article! I have a question though, I have fibromialgia and sarcoidosis (although I am in remission of the sarcoidosis ). Is It safe to go keto? I was doing it for two weeks and one day I woke up with half of my face swollen, I got scared and I stopped I was ok, no cravings and lots of energy but I must confess I was scared with my heart and kidneys being affected by so much fat. Can I still go keto but not eating so much fat? I know fat is the key but I am… Read more »

You have to look at it like this: if someone is eating in a way that isn’t right for their body, and they make a healthy change…then they will lose weight.

If they then go back to the prior unhealthy eating habits, then the weight will come back.

It really depends on what the new diet would be – if it is different to the initial diet that caused weight gain, then maybe the weight wouldn’t come back.

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2 years ago

Guest

Hagar

I mean if I want to maintain weight by a regular/normal diet with moderate carbs and occasional sugar after keto diet, will that cause weight regain as the body may store all the catbs as a compensation? And if that would be fine should I increase the carbs gradually like 10% more every week or 2?

Again, it really depends on the whole composition of the diet. You WILL regain some water weight from adding carbs back in as glycogen (energy stores) holds a certain amount of water with it. This is different to fat though, so nothing to worry about if you notice a weight gain in the first few days. If you go back to a diet including carbs after a keto diet, there’s no reason why it should cause weight gain providing you’re eating healthy foods and in sensible portions. Gradually re-adding the carbs in is probably a good idea too. However, if… Read more »

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2 years ago

Guest

Eleni

Brilliant article I am on this way of eating and doing research. Please may you email me a PDF FILE. I don’t know how to save it where it asks “do you want this as a pdf file” Thank you

I have been doing a detox using xyngular, now they are telling me to do the keogenic diet. I just need to lose 20lbs more pounds. I lost 11 with the detox. I do better with a laid out plan. Eat this at this time etc, can you help me with how to eat and when,and how much should I eat. Thanks Toni



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