KETO DIET

Change your life

A high consumption of healthy fat is the main goal of the ketogenic diet. Therefore, one must eat fat at each meal. Some healthy fats to include in your meals are nuts, avocados, tofu, olive oil. Healthy oils such as palm oil and coconut oil and saturated fat such as lard, butter, and cocoa butter are also encouraged in high amounts.

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ABOUT THE KETO DIET

The Keto diet, also known as the ketogenic diet, contains high amounts of fats, adequate protein, and low carbohydrates. The diet aims at reducing carbohydrate intake and replacing it with fats. You should take only 20 to 50 grams of carbohydrates per day. Ideally, the classic ketogenic diet has a “fat” to a “combination of protein and carbohydrates” ratio of 4:1. The general daily calorie breakdown of the keto diet is as follows:

How Does the Keto Diet Work?

When on a ketogenic diet, you consume fewer carbohydrates. The body stops relying on the glucose (sugar) from the carbohydrates as a source of energy; instead, it begins to burn fat for fuel. This makes the body to start a metabolic process called ketosis. In this state, the liver turns the stored body fat into small energy molecules called ketones, which your brain and other body organs use for energy.

Why Choose Keto Diet?

Reduces Appetite and Cravings

The Keto diet consists of fatty foods such as nuts and avocado that take longer to break down. This, in turn, reduces hunger-stimulating hormones. For these reasons, you will feel less hungry, and cravings will be reduced.

Supports Weight loss

By minimizing high levels of carbohydrates during the keto diet, the body breaks down fat for energy. As the fat is turned into ketone bodies, it leads to a rapid reduction in the amount of stored fat in the body resulting in weight loss.

Improves Heart Health

The increased fat consumption while on a keto diet raises high-density lipoprotein (HDL) levels in the blood. High levels of HDL are associated with low blood cholesterol, which indicates a healthy heart and decreased risk of heart diseases.

Enhances Immune System

Adopting a keto diet helps fight toxins, aging antioxidants and reduces inflammation of the gut, in so doing the immune system becomes stronger.

What Foods to Include

A high consumption of healthy fat is the main goal of the ketogenic diet. Therefore, one must eat fat at each meal. Some healthy fats to include in your meals are nuts, avocados, tofu, olive oil. Healthy oils such as palm oil and coconut oil and saturated fat such as lard, butter, and cocoa butter are also encouraged in high amounts.

Protein is part of the keto diet but must be taken in considerable amounts as it can be converted into glucose if consumed in high amounts. This may slow down the transition into ketosis. Choose your protein from foods such as eggs, beef, chicken, bacon, fish, and cheeses. Both lean protein foods and protein with high saturated fats are encouraged when following a keto diet.

Fruits and vegetables should also be on your plate. All fruits are rich in carbs, so they should be taken in small portions. Vegetables to eat include leafy greens such as kale, spinach, and Swiss chard. Broccoli, cauliflower, Brussels, asparagus, sprouts, bell peppers, cucumbers, onions, garlic, celery, mushrooms, and summer squashes should also be part of this diet.

If you would like to book an appointment or learn more, simply contact Elevate Miami by calling (305) 359-5569. We look forward to helping you to enjoy easy, beneficial Keto Diet.

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