The E-Magazine For The Ketogenic Diet Community ISSUE 1: 15th March To 14th April 2017
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Ketogenic Diet www.ketodietmagazine.com
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SPECIAL KETO STARTER GUIDE INSIDE! • Learn what to eat and what not to eat • Learn what is keto flu and how to cope with it • The Ketogenic Diet Is A Lifestyle Not A Fad • Featured Keto Recipes • and More...
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ISSUE
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CONTENTS What Is The Ketogenic Diet For Weight Loss
A short introduction to the keto diet
5 Basic Steps To Get Started 1- Find out your daily protein, carbohydrate and fat requirement 2 - Track the food you take In grams 3 - Eat keto-friendly food and eliminate non-keto food 4 - Manage keto flu 5 - Learn to cook and eat real food
The Ketogenic Diet Is A Lifestyle Not A Fad
Learn how to stay motivated and keto on
EDITOR Judy A. Henson
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CREATIVE DIRECTOR Casey Wang
Advertising Manager Eva Rose
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PUBLISHER www.ketodietmagazine.com THIS E-MAGAZINE IS FOR FREE DISTRIBUTION ONLY. For advertising or editorial enquiries, please click below:
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Disclaimer Clause: All material on this e-magazine is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. The information and opinions expressed here are believed to be accurate, based on the best judgement available to the authors, and readers who fail to consult with appropriate health authorities assume the risk of any injuries. In addition, the information and opinions expressed here do not necessarily reflect the views of every contributor to this e-magazine. The publisher is not responsible for any errors or omissions.
Featured Keto Recipes Bacon Wrap With Portobello Mushrooms
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Cauliflower Muffins
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EDITOR’S NOTE Our first issue of Ketogenic Diet E-Zine is finally launched! The ketogenic diet is gaining poularity as more and more people are enjoying positive results from the diet. Many people have not just lost those extra pounds, but are healthier, more energetic and more self-confident. I hope this e-magazine will not just equip newbies to the keto diet with the essential information needed to get started but to support them throughout their ketogenic diet journey. Our team aspires to provide great information but at the same time to keep our readers motivated. Our staff is constantly on the lookout for stories and topics that will inform you, inspire you, alert you, and in the process entertain you. If you wish to send us your success story or alert us of an interesting topic, do drop me an email and we will be most happy to work on it. Wishing you great health and success in your ketogenic way of eating and living.
Judy A.Henson
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What Is The Ketogenic Diet For Weight Loss A short introduction to the keto diet
T
he ketogenic diet is a way of eating real food that is low in carbohydrate, high in fat, and moderate protein. Sometimes, it is referred as low carb diet or low carb high fat diet (LCHF). In a normal diet that is high in carbohydrate, the body produces glucose from carbohydrate as the source of energy for your body.
When glucose is produced, the body produces insulin which is used to process the glucose in your bloodstream. Although glucose as a form of energy is good, your blood cannot have excess sugar (glucose) as it will lead to diabetes and other diseases. Insulin plays the role of regulating the amount of sugar in
over glucose from carbohydrates via ketosis. So, when your body burns more fat than usual, you will lose weight or at least keep you from putting more weight as your metabolism increases.
Keto-adapted
Overtime, when your body is used to burning fats for energy, you are considered fat-adapted or ketoadapted. You know you are fatadapted when you don’t feel hungry without a meal as without energy from food, the body now switches to your body fat to burn as energy. So, you can skip a meal or even fast and you don’t feel hungry or tired. However, the ultimate goal is not to have a body that can go without food for long period because, you your blood and is a hormone produced still need to get nutrients from food in the pancreas. you eat. The ultimate goal is to have a body that gets the nutrients from Ketosis eating real healthy food but is also an When your body does not rely efficient fat burning machine so that on glucose as energy from your you will not put back the weight you carbohydrate intake, what happens? lose if you have lost it following the Your body will now replace glucose ketogenic diet. by producing ketones. Ketones are produced by breaking down fats in The ketogenic diet is a new way of the liver to use as energy instead. eating (WOE) or a new way of living. This state is called ketosis. It involves a change in the way you eat, the way you cook and the way you The aim of a ketogenic diet is to force think about food. your body to burn more fats as energy
Step 1: Find Out Your Protein, Carbs and Fat Requirement
5 Basic Steps To Get Started 1- Find out your daily protein, carbohydrate and fat requirement
2 - Track the food you take In grams 3 - Eat keto-friendly food and eliminate non-keto food
4 - Manage keto flu 5 - Learn to cook and eat real food
To begin, you need you know how much of protein, carbohydrate and fat you need to eat per day. The amount of carbs, protein and fat intake vary from person to person based on their height and weight. There is a chart on the internet called the OKL Chart (for Optimal KetoLiving ) that tells you the allowed protein, carbs and fat (Marcos) intake in grams. This is your first step. You need to get a copy of the OKL chart and follow it to know how much of macros you need according to your body size and gender. OKL stands for Optimal Keto-Living. The OKL chart shows your macros
Source: The online copy is at: http://bit.ly/2hw04sb
The key to weight loss and ketosis is to keep your carbs low between 20 to 30g. High fat is NOT the key factor in helping you to lose weight.
requirements according to your height. See the chart on the next page. For example, based on the chart, if you are male and 170 cm tall, it says you need to eat 122g of Protein, 30g of Carb, and from 91g to 213g of Fat and your total calories per day should be from 1428 to 2522.
122g Protein, 30g Carb and 91g to 213g Fat, you must follow the numbers for Protein and Carb but keep your fat intake to the low side of the recommended amount that is 91g.
Because the keto diet is considered a high fat diet and no doubt that it recognises that fat is It should be noted that good, if your aim is losif you are trying to lose ing weight, you cannot weight, based on the consume too much fat. OKL chart reading, of
Now, remember, the aim is to burn body fat via ketosis as mentioned earlier. If you over consume fat, your body will not be burning the excess fat that is already in your body but on those fat you consumed for the day. Hence, it should be noted that if you are trying to lose weight, based on the OKL chart reading, of 122g Protein, 30g Carb and 91g to 213g Fat, you must follow the numbers for Protein and Carb but keep your fat intake to the low side of the recommended amount that is 91g and not 213g. Now that you figure out how many grams of protein, carbs and fat you are to eat per day, the next question is how do you know how much of what you eat has how many grams of fat, protein and carbs? This is done easily by using an app or an online tracking website.
Step 2: Track The Food You Take In Grams (NOT PERCENTAGE) You need to download an app with your smartphone like the MyFitnessPal (MFP), LoseIt, and FatSecret. For those who prefer to use the computer, you can check the nutritional values online using the websites such as MyFitnessPal or LoseIt. https://www.myfitnesspal.com/
To calculate the amount of protein, carbs and fat, you will need to either estimate or weigh what you eat. For example, how much does one cup of broccoli looks like? If you have a simple scale that measures in grams, you can measure it accurately before you cook. But, if you eat out, this may not be possible. So, in the beginning you may need to measure your food before cooking because if not you cannot use the app or any tracking website as it requires you to enter the portion size whether it is in grams, cups, tablespoon or serving size.
Now, the final step is to know what you can eat and what you can’t eat.
Grains or starches: Wheat-based products, rice, pasta, cereal, etc. Fruit: All fruit, except small portions
Step 3: Eat Keto-friendly Food of berries like strawberries. This inand Eliminate Non-keto food cludes the elimination of fruit juice of
all kinds. Here is a list of foods that need to be reduced or eliminated on a ketogenic Beans or legumes: Peas, kidney beans, diet: lentils, chickpeas, etc. Food NOT Allowed: Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc. Sugar has carbs so you need to go sugar-free. All forms of sugar: No sugar to be added in your coffee or tea and beverages and no honey.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc. Low-fat or diet products: These are highly processed and often high in carbs. Some condiments or sauces: These often contain sugar and unhealthy
fat. Some low sugar sauce may be allowed as long as you do not exceed the daily carbs limit of 20 to 30g. Find replacement if possible or choose low sugar sauce. If no replacement, check the amount of nett carbs per tablespoon and use moderately. Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc. Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis. But use small amount for cooking is fine. Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed. The best way is to quit the carving for sugar totally and you will do well. GET USED TO TOTAL SUGAR ELIMATION. DO NOT USE ARTIFICAL SWEETENERS.
Food Allowed:
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey. Fatty fish: Such as salmon, trout, tuna and mackerel.
Seafood: shrimps, carbs, squids, clams, scallops etc. Eggs: Look for pastured or omega-3 whole eggs. Butter and cream Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella). Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc. Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil. Avocados: Whole avocados or freshly made guacamole. •
• • • • • • • • • • • • • •
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, cauliflower and broccoli etc. Whole list is here: Asparagus Bamboo shoots Bean sprouts Broccoli Brussels sprouts Cauliflower Celery Cucumber Daikon Eggplant Leeks Lentils Kale Greens (collard, kale, mustard,
turnip) • Mushrooms • Okra • Onions • Pea pods • Peppers • Radishes • Rutabaga • Squash • Sugar snap peas • Swiss chard • Tomato (small amount) • Water chestnuts • Watercress • Zucchini • Cabbage (green, bokchoy, Chinese) • Salad greens (chicory, endive,
escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress) Condiments: You can use salt, pepper and various healthy herbs and spices.
Step 4: Learn To Cope With Keto Flu What is keto flu? For a healthy person, the keto diet is generally safe. If you have any medical conditions, please seek medical advice first before starting any diet. For heathy people, most will experience some side-effects as you change your diet and your body goes through some changes. The level of discomfort called the keto flu vary from person to person. Some of the symptoms are: –Headaches –Nausea –Upset stomach –Lack of mental clarity (brain fog) –Sleepiness –Fatigue - Leg cramps - Heart Palpitation - Irritability - Anxiety
This is caused by the loss of electrolytes (sodium, magnesium and potassium) as these minerals are often deficient in a low-carb diet. The way to reduce these symptoms is mineral and electrolyte management. Make sure you eat well and get your minerals from your food. If you need to, you may need some supplements. Here are some management tips: Drink PLENTY of water. Eat more fat. Take some butter or a tablespoon of coconut oil. Don’t eat too much protein but eat more vegetables instead if your symptoms are more serious or eat soup meals. The keto diet also causes your body to lose electrolytes (sodium, magnesium and potassium) mineral Sodium is easily replaced if you eat food cooked with salt or just drink a glass of water with a pinch of salt for replenishment. For magnesium replacement, most dieticians recommend consuming a daily dosage of 320 mg of magnesium for women and 420 mg of magnesium for men. For magnesium supplement, take magnesium malate or the Natural Calm, a powder supClick On Each Item To View Product Info
plement because other forms of magnesium may cause loose stools (best taken before bedtime).
• trouble thinking clearly concentrating • loss of consciousness
DO NOT take potassium supplements without doctor’s advice. However, take a multi-vitamin supplement that contains a lesser amount of potassium in it will be sufficient. An overdose of potassium is dangerous and toxic.
If you should feel that you are suffering from any of the above symptoms, do get your blood sugar level checked and have an apple or eat some strawberries to top up the sugar level especially if you have any fainting spells. But, if you eat enough of vegetables and protein for each meal, you should not experience a dangerously low sugar level and these symptoms will not be felt. Many suffered serious side-effects because they are eating less and not eating nutritious food.
Sugar Withdrawal Effect
Other side effects that are caused by the low sugar level must be paid attention to. The side effects can be dangerous if you are not meeting your protein and fat requirements. Hence to reduce this sugar withdrawal effects is to make sure you eat enough protein and fat. It should also be noted that while you want to keep your sugar level low in this diet (elimination of refined sugar and sugary food), it is dangerous to have a very low blood sugar level of 70 mg/dL and below. Some symptoms of very low blood sugar are : • • • • • • • • • •
blurry vision rapid heartbeat sudden mood changes sudden nervousness unexplained fatigue headache hunger shaking and sweating difficulty sleeping skin tingling
or
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Step 5: Learn to eat and cook real food The last step is easy. The best way to eat keto-friendly food is to cook it yourself. Embrace this new eating lifestyle by learning and taking an interest in cooking healthy food. There are just too many junk food with high carbs and sugar out there that will derail your goal to stay ketogenic. There are tons of recipes on the web, so there is no excuse for not wanting to cook. Happy eating and cooking and keto on!
The Ketogenic Diet Is A Lifestyle Not A Fad
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he ketogenic diet will not work for you if you are going to stick to your old habits of eating, shopping and cooking for food. No amount of determination to want to lose weight is going to work if you are going to put the usual unhealthy processed food, potato chips, soft drinks, candies and packaged meals into your shopping cart when you shop. You have to stop buying and storing all those unhealthy food and snacks in your fridge and kitchen cabinets. If not, all your effort will go to waste. Before you stock up your keto food items, remember to clear up your kitchen cabinets and secret hiding places where your junk food can be found. Stay away from packaged fruit juices and sugary drinks, you are basically drinking refined sugar water.
Learn To Cook Healthy Food
If you are going to cultivate good eating habits, you cannot be eating out all the time. The way to sustain your
Get fit in the gym and lose weight in the kitchen Unknown
Keto Cooking Channels List Matthew’s Friends Keto Cooking Channel https://www.youtube.com/channel/UCgWjoZ_q2OIIMHhyuqp4AJQ Healthy Recipe Channel https://www.youtube.com/user/justaddmusclecom/videos Headbanger’s Kitchen https://www.youtube.com/channel/UCZ9rtgneFVp0wiQWQedaShw Ketogenic Asian Diet https://www.youtube.com/channel/UCLyywLLfCvDE2foVBPmpRqQ
keto diet is to learn to cook real food and cook delicious food. The keto diet is not a starvation diet so you can eat 3 meals a day. Join a cooking class and start learning how to cook keto healthy meals. There are many keto recipes you can find on the internet, so there is no excuse for not able to find something keto to cook and eat. You should also try new techniques of cooking. Don’t deep-fry your food too often if you want to be healthy in the long term, Try steaming, stir-frying, poaching, braising
and broiling. Go on YouTube and learn new cooking method to make your meals interesting.
Leverage On The Power Of Group Dynamics
If you are going to make a change, sometimes, it is difficult to keep up the momentum. This is why you should take advantage of group dynamics. When you are in a group united by a common interest or goal, you will feel more energetic, more motivated, more prepared to do anything. This is the power of being in a group. Together we create strength. Together we create power. This is the power that you must leverage on to help you to achieve your goal. Many people in their lose-weight routine feel that they are fighting a lonely battle with their weight when they are not mentally strong. But few ever thought of how they can tap into the power of groups to assist them. Ask yourself, where can you find a team to energise and to support you?
Facebook Groups
Why am I asking you to do this? Well, it’s simple. How can you quit smoking when you keep hanging out with people who smoke? How do you quit gambling if you hang out with fel-
Facebook Groups Click On Text To Take You There
LCHF – Low Carb High Fat Optimal Ketogenic Living Ketogenic Asian Food Diet low gamblers at the gambling dens? Hence, if you frequently hang out with friends who are big eaters and if they always to tell you not to lose weight because they are not supportive of you losing weight, then reduce your interaction with them during this period of time. Make new friends in your new social group who are motivated to lead an active keto lifestyle. Exchange ideas and strategies with them, learn what they eat, learn about their eating habits. The law of success is that if you want to be successful, you need to mingle with successful people So, if you want to lose weight via the ketogenic diet, you have to associate with people with the same goals.
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Featured Keto Recipes Bacon Wrap Mushrooms
With
Portobello
Ingredients: • 6 slices, streaky bacon • 6 pieces of Portobello mushroom (small size to fit the tin) • Shredded mozzarella cheese Method: • Preheat oven to 350 degrees F/180 degrees Celsius • Line one slice of bacon into the muffin tin • Place a Portobello mushroom in the centre • Add mozzarella cheese on top • Repeat with the remaining slices of bacon • Place in the oven and bake for 15 mins, make sure the bacon is not burnt
Cauliflower Muffins
In this issue, we look at two keto breakfast ideas using muffin tins. You can really get creative with your muffin tin that is commonly used for baking.
Bacon Wrap With Portobello Mushrooms
Cauliflower Muffins Ingredients: • 3 cups finely pulsed raw cauliflower florets (cauliflower should be pulsed until they resemble coarse/large crumbs • 2 large eggs beaten • 1/2 cup shredded cheddar cheese • 1/2 tsp baking powder • 1/4 tsp garlic powder • 1/2 tsp salt to taste Method: • Preheat oven to 350 degrees F/180 degrees Celsius • Slightly grease the muffin cups
• Mix the cauliflower, cheese, eggs and the other ingredients in a mixing bowl • Use a spoon to scoop the mixture into the muffin cups • Add some more cheeese on top before baking • Bake for 15-25 mins until the cheese turns golden brown
Featured Keto Recipes Book Bacon Ketogenic Diet Recipes 100 Bacon Recipes For Breakfast Lunch And Dinner By Barry Sterling Available On Amazon.com now! 100 Bacon Recipes For Your Ketogenic Diet Meal Plans. Eat Bacon Go Keto And Lose Weight Now! Everyone loves bacon. If you add bacon or wrap bacon with anything, it makes the food so delicious. This book contains 100 keto bacon recipes that will change the way you use and cook bacon. You don’t have to eat plain bacon and eggs everyday anymore while on the keto diet. With this book, you will learn how to create different delicious keto meals using bacon. You can make bacon meat balls, baconwrapped chicken drumsticks, bacon explosion, bacon cauliflower pizza, bacon meat bombs, bacon weave burgers, bacon weave taco shells and many more! Ketogenic Slow Cooker Recipes: 80 Crockpot Keto Low Carb Recipes Cookbook For Weight Loss By Amy R Stephen Available On Amazon.com now! The slow cooker is your answer to let you eat cook keto-friendly meals for busy working people. Just add the ingredients and turn on the cooker before you leave for work and come home with a hot and tasty meal in 8 to 9 hours. It makes sure you can stick to your ketogenic diet plan without eating outside food that is full of carbs and kick you out of ketosis. With this book, you can save time cooking and also get to eat delicious ketogenic meals.
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