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Here's a quick cheat sheet showing what we should not eat on the Keto diet.
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When we are starting the Keto diet, it may seem complicated, but remember these tips and you will be in Ketosis quickly!  I promise you can eat more than this!
When you are planning a meal: Basically, pick a Protein, pick 2 Veggies and Pick a fat. You’re done! Proteins: Choose grass fed or organic meats. These provide anti inflammatory properties that are helpful on the keto diet.
Fruit: please consume these with caution as the carbs can add up
Greens:
Fat:
Seeds and nuts: be cautious as the carbs can add up! Small amounts only.
Drinks
Sweeteners:
Dairy: Most Full fat cheeses are fine
Flour:
Condiments
Check out my Keto Pinterest board for lots of healthy Recipes divided into sections! https://www.pinterest.ca/jilsoniainteriordesigns/keto-yummy-recipes/ Going on the Keto diet will take some changes, but once you get in the swing of things, you'll be sure to rock it! I keep this handy list with me, that I can add to as needed!  Keep your carb levels in mind, but here are a few items to choose from. Proteins: Choose grass fed or organic meats. These provide anti inflammatory properties that are helpful on the keto diet.
Fruit: please consume these with caution as the carbs can add up
Greens:
Fat:
Seeds and nuts: be cautious as the carbs can add up! Small amounts only.
Drinks
Sweeteners:
Dairy: Most Full fat cheeses are fine
Flour:
Condiments
Check out my Keto Pinterest board for lots of healthy Recipes divided into sections! https://www.pinterest.ca/jilsoniainteriordesigns/keto-yummy-recipes/  This was a great concern to me when starting the Keto diet.
Here's a short summary answering this important question. The World Health Organization classified red meat as “probably” carcinogenic. However, the WHO relied almost exclusively on epidemiology studies and included only three randomized controlled trials in humans, a much stronger level of evidence. This is a crucial point to make since randomized controlled trials show no association between red meat and cancer risk.18 There is also a lack of association between fat intake and breast cancer. The Women’s Health Initiative (WHI), the largest randomized trial to address this issue, found no association between increased fat intake and increased risk of breast cancer. 20 Also, a meta-analysis of seven prospective studies including 337,000 women likewise showed no association between fat intake and breast cancer risk.21 We are grateful to those medical professionals for providing us with clear information, so we can "Keto on" and make informed decisions! Most studies show no significant change in low-density lipoprotein (LDL) cholesterol, but instead the potentially beneficial effects of raising HDL, lowering triglycerides, and reducing more atherogenic small, dense LDL particles.8 In fact, one study that looked at a 10-year atherosclerotic cardiovascular disease (ASCVD) risk calculation for participants, it showed a decreased overall cardiovascular risk on a low-carb diet.9 That is good news indeed! Short post here!
The standard American diet contains anywhere from 250-400 grams of carbs. When we're on Keto we like to stay at 20 grams of carbs and not above. So you can see, that's quite a difference! Need more Keto advice? We'd love to help! Keto is exciting and has helped countless people. Here's how to get started successfully!
There are 3 ways to see whether you are in ketosis.
It's important to monitor your keto levels when you are starting the Keto diet.
There is thing you should be aware of! Ketoacidosis. Ketoacidosis occurs mostly in people with type 1 diabetes and results from a complete lack of insulin and markedly elevated blood glucose levels. In this setting, blood ketone levels rise above 10 mmol/L, causing the blood to become more acidic and placing the individual at a very high risk. 1 However, this is completely different from nutritional ketosis, where blood ketone levels usually range from 0.5-4 mmol/L and are accompanied by adequate insulin levels and low blood glucose. I've written an article here to show you the different ways of checking your ketone levels. Keto on! You can do it!! "Not yet". Adding "yet" on the end of your statements, especially when talking about abilities and goals, is a small, effective tweak that can change your outlook. "Add the word 'yet' behind limiting comments," suggests Kyndall Bennett, Personal Development Blogger over at Kyrabe Stories. "This exercise is helpful if we already have a deeply established habit of declaring 'I can't' or 'I don’t know' a lot. [When we do this], we allow ourselves to accept the limiting thoughts as definite truths," Bennett says. "Examples of this would be like, 'I can’t speak a second language...yet' and 'I don’t know how to run my own business...yet.'” This works for everything from weight loss to relationships; it's an instant way to add an instant dose of optimism to your statements. 💓  Certain fats are very inflammatory. Keto diet focuses on an anti inflammatory diet. Please Avoid consuming these unhealthy fat sources: Corn oil Canola oil Grapeseed oil Peanut oil Rapeseed oil Safflower oil Soybean oil Sunflower oil Margarine Vegetable shortening  I'll be writing soon about the 'Good Fats' Stay Tuned!
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December 2019
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