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Keto diet is a low-carb, high-fat diet. This reduces the levels of glucose and insulin and moves the metabolism of the body away from carbs and towards fat and ketones.

Before starting your Ketogenic Diet

It is essential to get medical advice before starting your Ketogenic diet. Do all requested medical examinations as requested by your physician and get all the required data and information about the Ketogenic diet before starting.

how to start the keto diet

Test Your level of Ketones

Testing your ketone levels is the most excellent way to track whether or not you are in ketosis, at least initially. The most accurate instrument is a ketone meter in the blood. If your levels stay above 0.5 mol / L, then you are in ketosis of nutrition. Using urine test strips is one less expensive option.

Eat a Clean Ketogenic Diet

It matters not just your macros but the quality of your food. Sure, eating processed cheese singles and ham slices can help you stay in ketosis, but that won't nourish you in the best way possible. Instead, focus on quality keto foods such as avocado oil, new leafy greens, wild fish, and beef fed to grass.

how to start the keto diet

 

Move More to be more healthy

When you increase your daily physical activity, you will lose pounds more quickly. Keep in mind that you don't have to go six times a week to the gym or jog every morning — move more in your daily life.

For example, take a short 2-minute break from sitting in your chair every hour, take the stairs instead of the elevator, walk, if possible, during your shopping, get a standing desk or take phone calls standing up and pacing up. These little moves of calorie-burning add up at the end of the day.

A low-fat diet is not as healthy as Ketogenic Diet

A ketogenic diet can help you lose much more weight than a diet that is low in fat. It frequently happens without feeling hungry. The ketogenic diet will enhance insulin's affectability and trigger fat loss, which will cause significant medical benefits for people with type 2 diabetes or prediabetes. A ketogenic diet can bring many therapeutic benefits, particularly with infections related to metabolism, neurology, or insulin.

As an addition to helping people lose weight, a low-carbohydrate diet such as Keto will also raise cholesterol levels. Keto diet can also protect against essential risk factors for cardiovascular disease. While it is true that low-carb diets in some people raise the so-called bad LDL-cholesterol, it is necessary to note that LDL-C has never been shown to have any effect on cholesterol levels when affected by diet.

how to start the keto diet

Ketogenic Diet and my Skin Health

The food we eat can have a substantial effect on the health of our bodies. Some foods are great choices to keep your skin healthy, bright, and attractive as:

Green Tea

Green tea contains compounds known as the catechins that are considered as potent antioxidants that can protect your skin from sun damage, reduce redness, and improve its hydration, thickness, and elasticity.

Walnuts

Walnuts are an excellent and nutritious source of essential fats, zinc, vitamin E, vitamin C, selenium, and protein — all nutrients that keep your skin healthy.

Dark Chocolate

Cocoa contains antioxidants that can help protect your skin from sunburn. These antioxidants can improve wrinkles, skin thickness, hydration, blood flow, and texture of the skin, too.
Fatty Fish

Fatty fish types, such as salmon, contain omega-3 fatty acids, which can reduce inflammation and keep moisturized skin. These types of fish are also an excellent source of high-quality protein, vitamin E, and zinc.

how to start the keto diet

Avocados
Avocados are very rich in beneficial fats and contain the highly essential vitamins E and C for healthy skin. They also pack compounds that can protect your skin against sun damage.

Bell Peppers

Red and yellow Bell peppers contain plenty of beta-carotene and vitamin C — both are essential antioxidants for your skin. Besides, vitamin C is highly needed to create collagen, the structural protein that keeps your skin healthy.

Broccoli
Broccoli is a perfect source of vitamins, minerals, and carotenoids, which are essential for the health of your skin. It also contains sulforaphane that can help prevent skin cancer and protect the skin against sunburn.

Tomatoes
Tomatoes are a good source of vitamin C and all other essential carotenoids, particularly lycopene. These carotenoids safeguard your skin from sun damage and may help prevent wrinkling.

how to start the keto diet

Sunflower seeds

Usually, eat sunflower seeds in moderation. These seeds are easy to fit into your keto diet with just 5 g of net carbs in a 1⁄4 cup serving. Sunflower seeds are an excellent source of food, including vitamin E, which is an essential antioxidant for the skin.

 

Ketogenic Diet and Immunity

Feeding certain foods into your body can help to keep your immune system healthy.

Spinach
Not only is it rich in vitamin C, but it is also packed with numerous antioxidants and beta carotene, which can increase the ability of our immune systems to fight against infection.

Ginger
Ginger is another, often switches to the ingredient after becoming sick. Ginger can aid in decreasing inflammation, reducing sore throat, and other inflammatory diseases. Ginger may also lead to nausea reduction. Ginger can help to reduce chronic pain and may have cholesterol-reducing properties.

how to start the keto diet

Garlic
Garlic's immune-boosting properties seem to come from a heavy concentration of compounds that contain sulfur, such as allicin.

Turmeric
Turmeric is anti-inflammatory, effective for osteoarthritis as well as for rheumatoid arthritis. Similarly, recent medical research has shown that high concentrations of curcumin, giving turmeric its characteristic color, can help in reducing exercise-induced muscle injury.

Red Bell Peppers

The red bell peppers have twice as much vitamin C as the citrus content. We are a rich source of beta-carotene, too. Vitamin C can help to maintain healthy skin, in addition to boosting your immune system.

how to start the keto diet

Almonds
Almonds are packed with Vitamin E essential for a healthy immune system. It is a fat-soluble vitamin, which means it requires proper absorption of the presence of fat.

Yogurt
Greek yogurt will help to activate the immune system to fight disease. It can also be a great source of vitamin D, helping to control the immune system, and is believed to strengthen the natural defenses of our body against disease.

how to start the keto diet

Shellfish
Shellfish are a good source of zinc. Zinc is not like many other vitamins and minerals, whose insufficiencies can lead to clear clinical manifestations.  Lowered zinc levels can lead to some immunity disorders as zinc is needed by our bodies so that our immune cells can function correctly. Many shellfish types are rich in zinc as lobsters, clams, and crab. Don't exceed the recommended daily amount of zinc in your diet. Too much zinc can impair your immune system function.

Ketogenic Diet and Healthy Hair

Here are the nine best 𝐤𝐞𝐭𝐨-𝐟𝐫𝐢𝐞𝐧𝐝𝐥𝐲 foods you can eat to promote hair growth:

1. 𝐒𝐩𝐢𝐧𝐚𝐜𝐡 – Spinach is very rich in beneficial nutrients such as folate, iron, and vitamins A and C that can all promote hair growth. Vitamin A improves sebum development in skin glands. This oily substance helps to keep hair healthy and moisturize the scalp.

2. 𝐀𝐯𝐨𝐜𝐚𝐝𝐨𝐬 - Delicious, nutritious, and an excellent source of fat. Also, they are a great source of vitamin E, which can encourage hair growth. A medium avocado (approximately 200 grams) provides 21% of your daily needs for vitamin E.

3. 𝐁𝐞𝐫𝐫𝐢𝐞𝐬 - Loaded with beneficial compounds and vitamins capable of boosting hair growth. Berries also contain a high amount of vitamin C, which is highly antioxidant.

4. 𝐌𝐞𝐚𝐭 - The meat protein aids development and helps fix and strengthen hair follicles. A 3.5-ounce equivalent to a 100-gram serving of cooked steak provides as much as 29 grams of protein

5. 𝐄𝐠𝐠𝐬 - A great source of protein and biotin, two nutrients capable of stimulating hair growth. Hair growth needs to eat adequate protein because hair follicles are mostly made of protein.  The lack of protein in the diet causes hair loss.

6. 𝐍𝐮𝐭𝐬 - Tasty, convenient, and contain a variety of nutrients that can foster the growth of hair. An ounce (28 grams) of almonds, for example, provides an impressive 37 percent of your daily needs for vitamin E.

7. 𝐎𝐲𝐬𝐭𝐞𝐫𝐬 - One of the primary zinc-food sources. Zinc is a mineral supporting the cycle of hair growth and repair. Lack of zinc in the diet may encourage telogen effluvium, a common but reversible form of hair loss caused by nutrient shortages in the diet.

8. 𝐅𝐚𝐭𝐭𝐲 𝐅𝐢𝐬𝐡 - Fish such as salmon, herring, and mackerel have nutrients that can promote hair growth. These are excellent sources of omega-3 fatty acids to which hair growth has been attributed.

9. 𝐒𝐡𝐫𝐢𝐦𝐩𝐬 - Rich in many nutrients, the popular shellfish have the potential to promote hair growth. Shrimp, for example, is an essential source of protein, B vitamins, zinc, iron, and vitamin D. A shrimp 3.5-ounce (100 grams) serving provides 38 percent of your daily needs for vitamin D.

How to Start The Keto Diet

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