Keto Diet for Beginners

Thanks to Dr. Mike T. Nelson for contributing – check him out here:

Better fat loss, a healthier brain, and all the bacon you can eat — it seems like everyone and their dog is on a keto diet right now. Here’s the truth.

(Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles in this video are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.)

*What Is Keto?*

It’s when you consume so few carbohydrates that the body switches over to burning mostly fat for fuel instead. You can accomplish it by fasting, but you can be in keto longer term if you follow a ketogenic diet:
50 to 60 percent of your calories come from fat
20 to 30 percent from protein
10 to 20 percent from carbs (typically no more than 50 grams per day)
Technically you want to aim for 0.5 millimolars of the ketone beta hydroxybutyrate in your blood to “officially” be in ketosis.

*Sample Keto Menu*
-Eggs sauteed in a lot of butter with some sauteed spinach
-Roast chicken with a cream sauce and sauteed broccoli
-Turkey salad with avocado and blue cheese
-Ribeye steak with cheesy broccoli
-Meatballs and cheese on zucchini noodles
-Coconut milk curries

*Can you go keto without meat? See these 7 tasty vegetarian keto meals:

*Is Keto Better for Fat Loss?*

Yes and no. If you’re consuming the same amount of calories, keto doesn’t seem to be better for weight loss than any other diet. But keto does seem to be pretty good for satiety, so for folks who don’t want to track their calories, consuming more keto meals may be useful for managing appetite.

*Does Keto Improve Brain Health?*

There’s interesting evidence suggesting keto may be effective for managing epilepsy, traumatic brain injuries, Alzheimer’s, and some other neurodegenerative disorders. Sometimes with these disorders, the brain has trouble using glucose for fuel but not ketones, so increasing your ketones might be useful. But there’s not a lot of data suggesting it’s a better way to fuel a healthy, non-impaired brain.

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