Keto Diet – A Way to Improve Your Health and Stay Fit

The keto diet can be defined as a high-fat low-carb diet offering fitness goals and health benefits. Recent studies have proven that with the help of this diet, you can lose weight as well as improve your health to a greater extent. It also prevents diseases like cancer, diabetes, Alzheimer’s and epilepsy.

What is the meaning of keto diet?

Keto diet mainly intends to produce insulin and glucose when you have something that has high carbs. Glucose acts as an energy source for the body and insulin helps to carry the glucose throughout the bloodstream in your body.

Ketosis helps us to survive even when the food intake is minimal by producing ketones from the fats stored in the liver.

Advantages of following a ketogenic diet

There are ample numbers of long term benefits of being on a keto diet. Here are some of them:

  1. Weight loss: This diet uses body fat as a source of energy, and thus, leading to weight loss. The insulin level drops immensely, turning your system into a machine used to burn fat. Scientifically, the ketogenic diet weight loss has been proven to be better than most high-carb and low-fat diets.
  2. Mental focus: Ketones work like magic for the brain. When you reduce the carb intake, it helps to avoid blood sugar. And together, this helps to increase concentration and focus of the mind.
  3. Blood sugar under control: Ketosis diet makes sure you have such meals which shall naturally reduce your blood sugar level. In other words, it prevents diabetes from creeping into your body.
  4. Normalized Hunger & Increased Energy: Burning fats act as a fuel for the body. It provides a more reliable source of energy, making you feel enthusiastic throughout the day. Moreover, this helps our system to feel full for a more extended period, and thus, your body will remain satisfied.
  5. Blood pressure & Cholesterol: This diet is very useful for people suffering from high blood pressure and cholesterol because this diet improves your blood pressure and as mentioned, burn fats, thus reducing cholesterol and leading to weight loss.
  6. Epilepsy: The ketogenic diet has proven to be very useful since forever for children with uncontrollable epilepsy. It reduces the medication to a certain level, while still keeping epilepsy under control. Recently, it has shown success even in adults who were treated with this therapy.
  7. Acne: It’s a given that you would experience some improvements on your skin as soon as you start a ketosis diet. And for acne, all you need to do is reduce the intake of dairy products and also, follow a particular skin cleaning procedure.
  8. Insulin Resistance: This diet shall lower the insulin level and thus, preventing diabetes. If you leave the insulin resistance unattended, it might cause some severe problems in the long run.

What does the ketosis diet consist of?

Don’t eat:

  • Fruits
  • Grains
  • Sugar
  • Tubers

Do eat:

  • Leafy greens
  • Dairy products
  • Berries and avocado
  • Meats
  • Vegetables grown above the ground
  • Seeds and nuts
  • Sweeteners

Vegetables to eat while on a keto diet

Net carbs vary in vegetables. So, make sure you know which to have when and how. Vegetables highly preferred on this diet are:

  • Spinach- raw
  • Lettuce- romaine
  • Cabbage- raw
  • Broccoli
  • Kale- steamed
  • Bok choi- raw
  • Cauliflower- either steamed or raw
  • Collard greens
  • Green beans- steamed

How to achieve ketosis?

Achieving keto might seem little complicated but here’s what you should do:

  • Restrict carbohydrates intake.
  • Do not worry about fat.
  • Say no to snacks.
  • Exercise on a daily basis.
  • Restrict protein intake.
  • Drink lots of water.
  • Try to stay on fast.
  • Start supplementing.

Various types of ketogenic diets

The ketogenic diet can be classified into the following categories:

  1. Standard Ketogenic Diet (SKD): This is the typical diet followed by most people.
  2. Targeted Ketogenic Diet (TKD): This diet is slightly different that SKD. Here, you need to follow SKD along with minimal intake of carbs before working out.
  3. Cyclical Ketogenic Diet (CKD): This is mainly for contestants and bodybuilders, usually taking a day to carb up and resupplying glycogen stores.

How to figure out you are in ketosis?

Specific symptoms shall help you understand if you are on the right track or not. Here are few of them:

  • Increased urination
  • Bad breath
  • Dry mouth
  • Reduced hunger
  • Increased energy

Potential side effects

It’s very common to have side effects while starting a new diet. People on ketogenic diet weight loss usually face lack of vitamins or dehydration. Thus, it’s imperative that you drink almost a gallon of water every day and also eat meals having a good source of micronutrients. Here are some of the usual side effects:

  1. Constipation: Caused by dehydration. Just drink lots of water to avoid this situation.
  2. Cramps: Leg cramps are a minor issue and a pretty common one while starting a keto diet.
  3. Affects physical performance: Your body shall need some time to adapt to this diet. Once it starts using fats as a source of energy, your endurance and strength will return to average and even better.
  4. Heart palpitations: It’s pretty standard issue but if you want to avoid it, drink lots of fluids and make sure you eat enough salt to keep the pressure regular.

Apart from these, there are few not-so-common side effects:

  1. Breastfeeding
  2. Increased cholesterol
  3. Indigestion
  4. Hair loss
  5. Gallstones
  6. Rash

Although keto diet is a great idea, it’s not meant for everyone. It’ll be beneficial for people who are overweight, suffering from diabetes or just looking to improvise their health metabolism. It might not suit athletes or those who wish to be masculine or needs to gain weight. And there will be no problems if you continue the diet and be consistent for a long term. All in all, keto has been proven to be highly useful when it comes to weight loss or preventing several diseases and also on providing a fit and fine life to lead in future!

ChiChi and Papa brings a taste of Himalayan cuisine to East Lansing

The Keto Platter served at ChiChi and Papa Himalayan Cuisine photographed on Thursday, June 21, 2018, in East Lansing. The dish, featuring a choice of meat, keto pancake, greens, eggs and keto bomb, has less than approximately 4-6 carbohydrates.

 

EAST LANSING — Nestled between Wild Side Smoke Shop and China Tong on East Grand River Avenue sits a little slice of Nepal.

“My barbecue, that’s what started this whole thing,” said Yug Thapa, who owns ChiChi and Papa with his wife, Sarjuna. “I work in the IT field. I invite my colleagues and friends to my home, and they liked my barbecue so much.

“People like our spices,” he said. “They love and appreciate the bold flavors. So, a restaurant came into my mind.”

On the walls hang paintings of a typical village in Nepal, the Ohm symbol, prayer balls, a painting of a Buddha sent from Katmandhu, a painting of Mount Everest.

“This is what the temple looks like and this is the Himalayas,” Yug Thapa points out. “And on this wall, this is what a Sherpa’s guitar looks like.”

The restaurant opened on Father’s Day in the space once occupied by Taste of Thai space.

It serves Himalayan cuisine, dishes from the Thapas homeland of Nepal. The flavors rely heavily on garlic, ginger, cilantro, coriander, cumin and other seasonings, Yug Thapa said.

“ChiChi means meat, and papa means bread or anything sweet.” Sarjuna Thapa said.

They also offer vegan, vegetarian and gluten-free options.

Nick King/Lansing State Journal

 

There was something else behind the idea of opening a restaurant. Yug Thapa went on the Keto diet a while back and lost close to 50 pounds. He thought a Keto platter would be good. It would offer options.

“There are so many people who suffer from gluten intolerance,” he said. “I knew there was a market, because people are suffering. They don’t have options for many places that serve things like that. So I thought if we could give that to people, maybe it would work.”

The Keto platter offers barbecued ribs, a Keto pancake, greens, eggs, chicken roast and a Keto bomb.

“The Keto bomb is kind of like a dessert that Keto dieters can have,” Sarjuna Thapa said. “They can’t have regular chocolate so this is a chocolate for them. It does not have any gluten in it, and it’s very low in carbohydrates.”

For those just trying Himalayan food for the first time, Yug Thapa recommends starting out with a sandwich, then the baby back ribs, which are already popular.

 

“It’s a dry rub,” Yug Thapa said. “There are a few other things that we like to keep secret. It has a lot of seasoning, but it’s not spicy in the sense of hot. But you do have the option to order with hot, medium or low heat if you want.

“Once you like that flavor, the platters would be next,” he said. The platters, I wanted to make them as authentic as we can. Hot and spicy is how they’re supposed to be. But we toned down the spices.”

Besides the couple, there’s a third chef, Prithvi Godavarthi. He’s still working a human resources job in Livonia, but cooking is his passion.

“Corn and ribs are a very classic American combination,” Godavarthi said. “Back home, the ribs are not served with corn. The way we made it was to make it more accommodating to the kind of setting we are in now.

“We did make a version of corn, but the corn is very close to what you would find back home. It is spicy but then it has a very mild hot after-taste. It’s not really hot. You can keep eating it.”

Although the Thapas are totally in sync when it comes to cooking and creating, they are opposites when it comes to what they eat.

“I have been completely vegetarian since I was a child,” Sarjuna Thapa said. “I don’t ever remember eating meat. I ate eggs until I was 16, but now, no eggs, either. But I do do dairy.”

Sarjuna Thapa cooks the food, but doesn’t know what the meat she cooks tastes like.

“All these things are my mom’s recipe,” Yug Thapa said. “I didn’t learn from my mom how to cook, I’m just following the taste. I have Sarjuna try different things, I tell her what the taste should be like. She doesn’t even know how the meat tastes. But after one or two shots, she’s got it.

“It’s my tastebuds, my experience, my vision. She’s the executor.”

Yug, however, loves meat. He eats the Himalayan platter every day.

“It’s our everyday food,” he said. “Pork is the best thing for me.”

 

They met in New Jersey, where he was studying for his master’s degree at Fairfield University in Connecticut. They were married in New Jersey.

The couple lived in Webberville, and in Fowlerville, where Yug worked as a software engineer at Asahi Kasei Plastics. He quit his job there the day after the restaurant opened.

“I figured out I have to give it my full-time attention,” Yug Thapa said. “I have invested a lot of money, and it was either I go back to work or attend to this. I made that call and quit my job.”

Now he’s in it for the long run.

Sarjuna Thapa says her home cooking is based more on nutrition.

“I focus on nutrition more than appearance because I am a health conscious person, and for my kids I cook that way,” she said.

Yug Thapa feels he has made the right decision. He says that by sitting in a cubicle for the rest of your life, you are missing out on so many things.

“This is like an ‘Eat, Pray, Love’ kind of thing,” Yug said. “There’s a party happening every day, people can come here, eat.

“I wish this could be a place where somebody would come in and propose, where somebody would fall in love. Anything can go here. I like that kind of thing.”

Weight loss: Diet SECRET of woman after she lost 5 STONE revealed to be this simple trick

WEIGHT LOSS can be tricky but this woman has revealed how she lost nearly five stone following a simple trick. The dieter posted her weight loss diet secret to Reddit.

A diet plan that involves one simple rule has been the secret to one woman’s stunning weight loss transformation.

The young lady, who posted her new look on Reddit, revealed how she did it to admirers on the social media website.

The 27-year-old women explained in her post under the user name “romanticheart.”

The redhead claimed that her method to her new look was “slow and steady.”

She titled the post: “Weight loss and hair gains! Slow and steady will get me there…eventually.”

The dieter has shed 66lbs or 4.71 stone during her weight loss journey.

During the past 10 years her weight has dropped from 16 stone to just over 11 stone.

How has she done it? The Reddit user explained all.

She said: “I’ve done a lot of different things over the years. Diet has always been calorie counting.”

Eating less calories than you expend in the day is the key to weight loss, according to many experts.

She also revealed what did not work for her, including one popular diet.

The Reddit user said: “Restriction diets like Keto and such just never work for me.”

In terms of exercise the committed fitness fan does a wide variety of workouts.

She said: “Workouts, I do everything from lifting weights to spin class to running!

“Pretty much whatever tickles my fancy. Currently I’m running Strong Curves and doing spin 3x/week and running 3-4x/week!”

Weight loss transformation before and after

Weight loss: Eating less calories than you expend in the day is the key to weight loss
 

Another man recently revealed how he got rid of belly fat in only eight months.

He revealed his weight loss diet in another online post.

Taking to Reddit, user robanders8 has revealed his weight loss journey, as well as sharing how he got rid of belly fat.

Posting before and after pictures to the forum, he revealed he is 30 years old, 6’3” and weighed 15 stone five pounds before.

But just eight months later, he now weighs 14 stone six pounds, and is sporting impressive muscle definition.

Here’s Why the Keto Diet May Hurt Your Athletic Performance

Low-carbohydrate, high-fat diets may help endurance athletes perform better, but team and sprint athletes may see a drop in their performance.

Ketogenic diets are not just for losing weight. Many endurance athletes also turn to these very low-carb, high-fat diets to boost their performance.

But athletes involved in high-intensity, short-duration sports might see drops in performance while on a ketogenic diet, suggests new research.

Researchers from Saint Louis University tested the anaerobic exercise performance of 16 men and women following either a low-carbohydrate ketogenic diet or a high-carbohydrate diet for four days.

People on the ketogenic diet performed more poorly at anaerobic exercise tasks than those eating more carbs.

Depending on the task, their performance was 4 to 15 percent lower than the high-carbohydrate group.