Day: March 4, 2020

A Comprehensive Keto Diet Guide for Beginners

As medicine progresses, it becomes easier to understand our bodies. Realizing how things that we consume impact our health becomes easier, too.

It became clear that when combined with regular physical activity, a proper diet plays a significant role in enabling us to reach and maintain a healthy weight. Additionally, balanced and nutritious meals can help reduce the risks of cardiovascular diseases, certain forms of cancer, and metabolic disorders.

The problem is how to choose the right nutrition plan.

As it turns out, there is a new diet hype every few years. Moreover, each diet is promoted as a health boost miracle. With so many options, it is not surprising that people get confused. This Keto diet guide aims to clear things up for you.

What is Ketogenic Diet?

You must have heard about Keto diet by now. After all, tons of celebrities, like Halle Berry and Lebron James, are strong proponents of the diet plan.

Ketogenic diet is a high-fat, moderate protein, and low-carb nutrition plan that has been around for decades. It initially became popular in the 20s and 30s of the last century medicine.

The diet has been used to help with the treatment of more complicated cases of epilepsy in children. It proved to be successful but was set aside after the discovery of anti-convulsant drugs.

However, when it was found that keto diet results were more significant than those of medication, it became popular again. As of recently, experts are becoming increasingly aware that this type of food plan has enormous benefits for the overall health.

How Does Keto Diet Work

When you are on this food plan, you are replacing carbs with fat. Because of this, your body goes into a metabolic state known as ketosis.

Usually, the body burns sugar to produce energy. But with such a low intake of carbohydrates, the level of sugar in the body isn’t sufficient. The body begins to burn fat to get the energy it needs.

There are four different types of ketogenic diet:

  • Standard (SKD) is a typical keto diet for beginners. With this, your carbohydrate intake is about 5%, 75% is fat and 20% protein.
  • High protein is similar to standard keto diet but includes more protein. You will still be consuming only 5% carbs, but the fat-protein ratio changes. Now, it is 60% fat and 35% protein.
  • Cyclical plan (CKD) is different than the previous two because it includes two higher carb days. It means that you will be on a ketogenic diet for five days, followed by two days when you eat more carbohydrates.
  • Targeted plan (TKD) enables you to add carbs when working out.

What to Eat

When you are starting a new food plan, it is necessary to make sure you have all the information on what to eat and what to avoid. Therefore, we present here a keto food list, so you know what needs to be on your plate.

ketogenic diet guide

  • Meat: beef, pork, chicken, turkey, duck, wild game, lamb, goat, organ meats (heart, liver, kidney)
  • Fatty fish: mackerel, tuna, salmon, trout, etc.
  • Shellfish: oyster, mussels, clams, lobster, etc.
  • Nuts: almonds, macadamia.
  • Eggs
  • Vegetables like leafy greens, lettuces, cauliflower, cabbage, zucchini, mushroom, asparagus, etc.
  • Cheeses, sour cream, yogurt, and kefir, whipping cream, etc
  • Avocados and organic berries
  • Butter and ghee, coconut oil, olive oil, flaxseed oil

It is equally important to know what to avoid when you are following a keto diet. Make sure to skip the following:

  • Grains, pasta, rice, oats, barley, quinoa, rye
  • Beans and legumes
  • High sugar fruits
  • Starchy vegetables
  • Sugar
  • Alcohol

When you are starting new projects, like a keto diet, it might be overwhelming when you see all the stuff you cannot eat. There are plenty of keto recipes that can help in understanding how to prepare delicious meals while going towards desired results.

See Also: Essential Tips for People Who Want to Enjoy Ketogenic Diet-Friendly Fast Food

Benefits of Keto Diet

It is time to look at some of the benefits of a keto diet and understand why everybody is so crazy about it.

keto diet guide benefits

  • Weight loss is maybe the main reason why everybody is talking about it. It is a magic trick for losing weight. People are also using keto weight loss pills to speed up the process.
  • It proved to prevent metabolic disorders, such as diabetes type 2,

    because it regulates blood sugar and insulin levels

  • Improves symptoms of irritable bowel syndrome (IBS)
  • Helps combat epilepsy seizures which is why it was created
  • Improves heart because it helps control HDL and LDL, blood pressure, and triglyceride levels
  • Enhances brain health because ketosis brings neuroprotective benefits. Studies show that people on the keto diet have lower risks of developing Alzheimer’s or Parkinson’s. Also, it seems to be beneficial for people who already have this condition.
  • Enhances endurance
  • Alleviates the symptoms of PMS

See Also: 10 Habits That Can Prevent Heart Disease

Conclusion

People often confuse the keto diet with Paleo and Atkins, thinking it’s all the same. However, these food plans differ a lot.

All three are indeed low carb diets, but they serve different purposes. If your primary goal is to lose weight, then the ketogenic diet is the best choice for you. Apart from its potential health benefits, it can also improve your health and make you satisfied. It seems challenging to follow this plan, but once you get used to it, it will become more of a lifestyle than a diet.

Have you heard about the ketogenic food plan before? Or tried following it? What are your ideas or experiences?

The post A Comprehensive Keto Diet Guide for Beginners appeared first on Dumb Little Man.

India lifts ban on cryptocurrency trading

India’s Supreme Court on Wednesday overturned central bank’s two-year-old ban on cryptocurrency trading in the country in what many said was a “historic” verdict.

The Reserve Bank of India had imposed a ban on cryptocurrency trading in April 2018 that barred banks and other financial institutions from facilitating “any service in relation to virtual currencies.”

At the time, RBI said the move was necessary to curb “ring-fencing” of the country’s financial system. It had also argued that Bitcoin and other cryptocurrencies cannot be treated as currencies as they are not made of metal or exist in physical form, nor were they stamped by the government.

The 2018 notice from the central bank sent a panic to several local startups and companies offering services to trade in cryptocurrency. Nearly all of them have since shut shop.

In the ruling today, the bench, headed by Justice Rohinton F Nariman, overruled central bank’s circular on the grounds of disproportionality.

A group of petitioners including trade body the Internet and Mobile Association of India had challenged central bank’s circular, in part, arguing that India should look at most other nations that are not only allowing cryptocurrency trading, but have moved to launch their own virtual currencies.

Nitin Sharma, a tech investor, said the top court’s ruling was “historic” as it finally brought some clarity to the matter.

“Historic day for Crypto in India. We can now innovate. The entire country can participate in the Blockchain revolution,” said Nischal Shetty, founder and chief executive of Bitcoin exchange platform WazirX.

The best cast iron skillets in the UK

The best cast iron skillets in the UK

Have you or a loved one ever struggled to get a consistent sear on a ribeye steak? Do you often find yourself sweating over the sink in a battle with crusted-on food, or replacing cookware every couple of years? Would your life be drastically improved if you owned a single pan that’s versatile enough to be used for fried eggs in the morning, chicken for lunch, beef stew for dinner, and an apple crumble for dessert?

If you answered “yes” to any of these questions, you should consider a cast-iron skillet. 

Cast iron cookware: An extremely condensed history

While the oldest-known cast-iron artifacts (tools, specifically) date all the way back to ancient China, the concept of cooking with cast iron emerged in 18th century Europe, when pieces of the iron alloy were melted down and poured into sand moulds for cauldrons and pots. By the late 19th and 20th centuries, you could find cast iron cookware in most kitchens thanks to its durability and low cost of production. Read more…

More about Culture, Kitchen, Cast Iron, Mashable Shopping, and Uk Deals

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BEST FOR EVERYDAY USE

Lodge Classic Cast Iron Skillet

Lodge’s simple and sturdy cast iron skillets are true workhorses, and this one is no different.

  • Preseasoned: Yes (with 100% natural vegetable oil)
  • Warranty: Lifetime


£38.29 from Amazon

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IMAGE: Amazon



BEST FOR STYLE

Le Creuset Signature Skillet

Le Creuset’s rainbow of enameled skillets lets you reap most of the benefits of cast iron while cooking with acidic ingredients.

  • Preseasoned: N/A
  • Warranty: Lifetime


£115 from Amazon

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BEST FOR CASSEROLES

Lodge Deep Cast Iron Skillet

The best option if casseroles, long-simmered stews, and deep-fried foods are often on the menu at home.

  • Preseasoned: Yes (with 100% natural vegetable oil)
  • Warranty: Lifetime


£103.95 from Amazon

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IMAGE: Amazon



BEST FOR WEIGHT

Matfer Bourgeat Black Steel Frying Pan

A carbon steel skillet is the closest thing you’ll get to a lightweight cast iron pan.

  • Preseasoned: No
  • Warranty: Lifetime


£39.24 from Amazon

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BEST FOR GREASE

Lodge Square Cast Iron Grill Pan

This grill pan’s ridges will prop it above any drippings, avoiding all that unpleasant grease.

  • Preseasoned: Yes (with 100% natural vegetable oil)
  • Warranty: Lifetime


£42.99 from Amazon

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BEST FOR CAMPING

Lodge Cast Iron Combo Cooker

If there is a cast iron pan worth lugging into the great outdoors, it’s this all-in-one skillet.

  • Preseasoned: Yes (with 100% natural vegetable oil)
  • Warranty: Lifetime


£98.95 from Amazon