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Author: tiffani

Ketogenic Diet: What Is It All About?

Ketogenic Diet: What Is It All About?

You most probably heard about the ketogenic diet. But what is it? 

Generally, a ketogenic diet is high in fat, moderate on protein and a low carbohydrate eating pattern that helps manage diabetes and wards off and improves many diseases.

Why Are Carbohydrates Restricted or Limited to This Kind of Diet?

In a ketogenic diet, the ketones are the ones that provide an alternative source of energy in replacement of carbohydrates. Keto diet is like partial fasting. It helps to maintain your lean muscle mass, which is why it is not recommended for everyone, particularly those that have certain problems or diseases like pancreatic disease, liver conditions, thyroid problems, eating disorders, and gallbladder disease.

Also, there are both short-term and long-term health risks for people that are practicing a keto diet. Short-term health risks may include flu-like symptoms or upset stomach, headache, fatigue, and dizzy spells. This is called the “keto flu.” Some people have also reported trouble sleeping.  Cutting back on high-fiber vegetables, fruits, and whole grains can also increase the risk for constipation. Often, people on a keto diet must take a fiber supplement to help stay regular, but this should be discussed with a health care provider or physician.

To limit carbohydrate intake, many nutrient-rich foods are eliminated, which could result in decreased intakes of vitamin A, C, K, and folate. This is why it’s important to take multi vitamins while on keto.

On a final note, If you are planning to try the keto diet, make sure to consult your doctor first and, if possible, a registered dietitian to make sure that you meet your nutritional needs with the plan or program. Working with a professional can help you balance whether you should make adjustments or if you’d be better off not taking the diet program entirely. 

To know more about the ketogenic diet and its program, visit our website today at www.trythisketo.com

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3 Different Ketogenic Diets and How Are They Different From Each Other

Which Keto Diet Is Best For You?

If you are new to the ketogenic diet program, you need to know the three types of it to know which one works well with you.

Here are the 3 types of Ketogenic Dieting that you can try: 

Standard Ketogenic Dieting or also known as SKD:

If you are the type of individual that is trying to lose weight and/or if you live a fairly sedentary lifestyle, then the standard keto dieting is a good thing to start. This is essentially the “real” ketogenic diet in which you won’t be eating many carbs at all.

Targeted Ketogenic Dieting or also known as TKD:

A targeted keto diet allows you to consume small carb-containing meals either before or after your workout. This is a good ketogenic dieting variation to follow if you find that your physical performance is being slowed by the standard keto diet. For most individuals, adding 30 to 40 grams of carbohydrates to their pre-workout or post-workout meal should be enough. It is also important to lessen your fat intake just a bit, to compensate for the added carbohydrates that you take.

On the days that you don’t exercise, kindly follow the SKD.

Lastly, there is the Cyclical Ketogenic Diet or also known as CKD:

It is sometimes known as the cycle keto diet since this is a more progressive keto diet variation that includes cyclical carbohydrate refeeds. Just to cite an example, you may follow the traditional/standard keto dieting from Monday-Friday and then eat a higher-carb diet during the weekends. However, it’s best to try the targeted keto diet before going to the cyclical keto diet.

You may have heard the teams dirty, lazy, and clean keto:

The clean ketogenic diet focuses mainly on high fat, nutritious, and whole foods, with only occasional processed items. The dirty version of a ketogenic diet allows you to consume large quantities of packaged convenience foods. Lastly, the lazy ketogenic diet  only requires someone to limit their carbohydrates to 10% or less of their daily calories. This approach means that a person does not need to track their fat and protein intake.

Whether you are a professional or a newbie when it comes to the keto lifestyle, trying a new dietary approach is the only way for you to learn more about what will work for you and what doesn’t. In cases that you choose to follow the keto diet, don’t be afraid to experiment with each keto diet variation and see how they make you feel.

To know more about keto diet variations or programs, do visit our website today at trythisketo.com.

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About Us

I started my Keto journey at the beginning of the Pandemic (June 2020) weighing in around 100 pounds over my goal weight and decided to go ahead and “try this keto” to see if I could make a difference. With light walking and “dirty” keto, I was able to quickly lose 60 pounds. Still on my weight-loss mission, I invite you to try new keto meals and snacks with me and to connect with me during my transition to a healthier me.

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Diseases The Keto Diet Can Cure

Diseases The Keto Diet Can Cure

Being on a ketogenic diet can give you tons of health benefits that can improve your health condition. 

Here are some of the health conditions that have improved for many people from following the keto diet.

  1. Epilepsy: Most research shows that seizures typically improve in about 50% of epilepsy patients who follow the classic ketogenic diet. 
  2. Metabolic Syndrome: Following a ketogenic diet may improve many features of metabolic syndrome. Some improvements can include better cholesterol values, as well as a reduction in the blood sugar level and blood pressure.
  3. Glycogen Storage Disease: GSD patients are often advised to consume high-carb foods, that is why ketogenic diets may help relieve symptoms by providing ketones that can be used as an alternate fuel source.
  4. Polycystic Ovary Syndrome: Women with PCOS following a ketogenic diet may experience weight loss, reduction in insulin levels, and improvement in reproductive hormone function.
  5. Diabetes: Doing ketogenic diets have been shown to reduce blood sugar in people with diabetes. There are cases where values return to a normal range, and medications can either be discontinued or reduced.
  6. Some Cancers: Those that are doing animal and human research suggest that ketogenic diets may benefit people with certain cancers when combined with other therapies.
  7. Autism: Some early research suggests some people with autism spectrum disorders may experience improvements in behavior when ketogenic diets are used in combination with other therapies.
  8. Parkinson’s Disease: Engaging in the ketogenic diet has shown promising results in improving symptoms of Parkinson’s disease in both animal and human studies. However, more high-quality research is still needed.
  9. Obesity: It has been found out that ketogenic diets are very effective for weight loss in obese people. This is mainly due to their powerful appetite-suppressing effects.
  10. GLUT1 Deficiency Syndrome: It has been noticed that both the classic ketogenic diet and more flexible MAD have been shown to improve seizures and other symptoms in children with GLUT1 deficiency syndrome.
  11. Traumatic Brain Injury: Animal studies show that a ketogenic diet improves outcomes in rats fed a ketogenic diet after traumatic brain injury. But, there are currently no human studies on this yet.
  12. Multiple Sclerosis: There are studies about the potential benefits of a ketogenic diet for treating MS, and it is quite promising. However, more human studies are needed.
  13. Nonalcoholic Fatty Liver Disease: It has been found out that ketogenic diets may be very effective at reducing liver fat and other health markers in people with nonalcoholic fatty liver disease.
  14. Alzheimer’s Disease: There are several symptoms of Alzheimer’s disease that improved with ketogenic diets in animal research. But human studies suggest supplementing with MCT oil or ketone esters may be beneficial.
  15. Migraine Headaches: Some studies suggest that migraine headache frequency and severity may improve in individuals following a ketogenic diet.

The keto diet is now being considered for use in several disorders due to its beneficial effects on metabolic health and the nervous system.

However, many of these results come from case studies that still need validation through some higher-quality research, which includes randomized controlled trials.

To know more about the ketogenic diet and its health benefits, visit our website today at trythisketo.com.

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About Us

I started my Keto journey at the beginning of the Pandemic (June 2020) weighing in around 100 pounds over my goal weight and decided to go ahead and “try this keto” to see if I could make a difference. With light walking and “dirty” keto, I was able to quickly lose 60 pounds. Still on my weight-loss mission, I invite you to try new keto meals and snacks with me and to connect with me during my transition to a healthier me.

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Why Is Salmon Good for Keto Diet?

Healthy Eating: Why Salmon is Great For Keto Diet

We all know that most kinds of seafood are keto-friendly. But if you are looking for seafood that is packed with protein and nutrients that can coincide with your keto diet routine, a salmon can be one of your best bets.

 This easy to prepare fish can be enjoyed just by adding a dash of salt, a little bit of olive oil, and a sprinkle of pepper to transform it into a delicious and healthy meal that is perfect for your ketogenic diet program.

 It is also good to know that many kinds of seafood are high in omega-3 fatty acids, which is not only providing an impact on your overall health but is also creating an impact especially on the health of your cardiovascular system. And salmon is one of the best fish and seafood around that you can consume when you are on a keto diet. 

 Why is that? Salmon not only lowers the risk of heart disease and stroke, but it is also very helpful in reducing your triglyceride levels, lowering blood pressure, as well as raising HDL or good cholesterols. And eating salmon with vegetables can also optimize its health benefits.

 

Overall, a salmon is uber-healthy. Here is a simple recipe that you can try:

 Ingredients:

  •  1 tablespoon dried basil
  • 1 tablespoon garlic powder
  • ½ teaspoon of salt
  • 6 ounce of salmon
  • 2 tablespoons of butter
  • 4 lemon wedges

 

Preparation:

 Step 1: Stir altogether the garlic powder, basil, and salt in a small bowl; rub in equal amounts onto the salmon fillets.

 Step 2: Melt the butter in a skillet over medium heat; cook the salmon in the butter until browned and flaky, about 5 minutes per side. 

 Step 3: Serve each piece of salmon with a lemon wedge and enjoy.

 

If you are looking for high-quality seafood that is perfect for your ketogenic diet, shop our favorite salmon by clicking here! 

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About Us

I started my Keto journey at the beginning of the Pandemic (June 2020) weighing in around 100 pounds over my goal weight and decided to go ahead and “try this keto” to see if I could make a difference. With light walking and “dirty” keto, I was able to quickly lose 60 pounds. Still on my weight-loss mission, I invite you to try new keto meals and snacks with me and to connect with me during my transition to a healthier me.

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What Are the Foods That You Can Eat or Cannot Eat When You Are on a Keto Diet?

Healthy Eating: Foods That You Should and Should Not Eat When You Are on a Keto Diet

 

Committing to a diet program like the keto diet needs a lot of discipline and knowledge when it comes to healthy eating to achieve that weight and health goals that you have been dreaming about. 

 

That is why we have compiled some of the food that you can eat and you cannot eat while doing the keto diet program.

 

First are the foods that you can eat while on a ketogenic diet. 

 

  • Fish and Seafood

  • Low-carb vegetables

  • Cheese

  • Avocados

  • Poultry

  • Eggs

  • Nuts, seeds, and healthy oils

  • Plain Greek Yogurt and Cottage Cheese

  • Berries

  • Unsweetened Coffee and Tea

  • Dark Chocolate and Cocoa Powder

 

Fish and Seafood: Eating fish and seafood are usually good for the body since it decreases the risk of getting chronic diseases as well as improves your mental health.

 

Low-carb Veggies: Low-carb veggies give you protection from free radicals that damages the cells. They are also rich when it comes to vitamins and several minerals.

 

Cheese: Cheese has low carbohydrates and high in fat, making this the perfect food if you are doing a keto diet.

 

Plain Greek Yogurt and Cottage Cheese: Both of them are rich in calcium and protein. This reduces your appetite and promotes fullness. 

 

Avocados: The fruit that is heart-friendly and can improve your cholesterol and triglyceride levels.

 

Meat & Poultry: A good source of lean protein and considered a main food in the keto diet program. Fresh meat and poultry have several vitamins and minerals and have no carbohydrates.

 

Eggs: This food is high in protein, B Vitamins, minerals, and antioxidants. It is also known to trigger hormones that increase the feeling of fullness and keep the blood sugar levels stable.

 

Nuts, Seeds, and Healthy Oils: Very low on carbs, contains fiber and protein. Promotes weight loss, increases metabolic rate, and removes belly fat.

 

Berries: Rich in antioxidants that reduces inflammation and protects you from diseases.

 

Unsweetened Coffee or Tea: Rich in antioxidants and contains 0 carbohydrates. Lowers the risk of having cardiovascular diseases and type-2 diabetes.

 

Dark Chocolate and Cocoa: Contains flavanol and rich in antioxidants. Can lower blood pressure and keeps the arteries healthy. Reducing the risk of getting heart disease.

 

After knowing the food that you can eat for your Keto Diet, here are the foods that you cannot eat while on the program.

 

  • Grains

  • Vegetables and Fruits that are starchy and are too sweet (carrrots, potatoes, corn, pineapples, grapes, plums, peaches, etc.)

  • Sweetened Yogurt

  • Juices

  • Chips and Crackers

  • Honey, Syrup, or anything that has too much sugar

  • Baked goods

 

Grains: Grains are very high when it comes to carbohydrates.

 

Starchy Vegetables and Fruits with high sugar: It contains more carbohydrates than fiber. High-sugar fruits contain more sugar that can cause a spike in your blood sugar level.

 

Sweetened Yogurts: Contains more sugar. Not a good thing to intake if you are into a keto diet program.

 

Juices: This causes a spike in your blood sugar. Better stick or drink water instead.

 

Honey, Syrup, or any kind of Sugar: High in carbohydrates and low in nutrients that are not good for the body if you take too much.

 

Chips and Crackers: High in carbohydrates and low in fiber. Not a good food to take if you are on a ketogenic diet or program.

 

Gluten-free baked goods: Lacks in fiber and are not carbohydrate-free.

There you have it. If you have questions or if you want to know more about the keto diet program, visit our website today at trythisketo.com.

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About Us

I started my Keto journey at the beginning of the Pandemic (June 2020) weighing in around 100 pounds over my goal weight and decided to go ahead and “try this keto” to see if I could make a difference. With light walking and “dirty” keto, I was able to quickly lose 60 pounds. Still on my weight-loss mission, I invite you to try new keto meals and snacks with me and to connect with me during my transition to a healthier me.

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Cashew Nuts: The Perfect Snack to Keep You Healthy

Cashew Nuts: The Perfect Snack to Keep You Healthy

There are a lot of nuts that are a good choice to eat if you are doing a keto diet, as they are typically high in fats and proteins as you keep yourself low on carbs. However, you may need to evaluate some nutritional values and information for each nut, such as cashews, before deciding whether you can include them in your keto diet program. So, are cashews good for keto?

Generally, nuts are usually keto-friendly. However, you do need to be careful of taking too many carbohydrates, as eating too many nuts can make you go over your macro. But as far as nuts are concerned, cashew nuts have one of the highest carb counts. They also have less fat than any other nuts like pecans. Meaning that if you eat too many of them, you might risk going over your diet plan.

So to decide if you can include this delicious nut on your keto plan or not, you may need to have a look at other foods you plan to eat on any given day. Also, you may need to lessen your carb intake for other meals or snacks to safely eat a handful.

 

How Many Cashews Can I Consume In A Day?

The number of cashews you can safely take as a snack or as a part of your meal while on keto without messing up your macros is depending on the other food that you plan to eat and take during the day. This also includes the carbs per day you have allotted yourself. However, for most individuals, it’s safe to assume that it is best to only eat a few cashews.

Some people are following a keto diet that usually avoids cashews entirely, simply because it is easier to stick to your macros when you choose nuts that are lower in carbohydrates. If you still want cashews in your diet plan but want to keep them limited, they are great to just add to your meals. Just do remember that just 1 ounce of cashews contains nearly 9 grams of carbohydrates already. So better take it on a minimal.

And although cashews are higher in carbs than most other nuts, they do provide a wealth of other health benefits like preventing cancer, diabetes, heart disease, asthma, degenerative eye disease, and more. This is why it is best to consider making them part of your keto diet plan, even if doing this necessarily cuts you on your other carb sources on any given day.

if you are craving and looking for cashew nuts to become part of your keto diet agenda, shop my faves to find the best nuts around.

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About Us

I started my Keto journey at the beginning of the Pandemic (June 2020) weighing in around 100 pounds over my goal weight and decided to go ahead and “try this keto” to see if I could make a difference. With light walking and “dirty” keto, I was able to quickly lose 60 pounds. Still on my weight-loss mission, I invite you to try new keto meals and snacks with me and to connect with me during my transition to a healthier me.

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