Keto Diet For Weight-Loss and More

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The Keto or Ketogenic Diet is a very-low carbohydrate diets but allows you to increase fat intake. By lowering the amount of carbs intake, turns your system in a ketosis state.

At this state, the body becomes efficient in burning fat as source of energy. Furthermore, the fats in the liver will be converted into ketones which becomes the energy source for the brain.

Some uses this diet as their method of losing extra pounds without the feeling of hunger. Others incorporate Keto salts like Ketond for faster results. However, before using these supplements, physician's advice is highly recommended. 

There are several types of Keto diet.

The standard ketonic diet is a very low carb (5%) , high fat (75%), and moderate protein (20%) scheme.

The cyclical ketonic diet is a scheme that includes days of eating higher on a “cheat day”. For example, 5 days of standard ketonic diet followed by 2 days of higher carb meals.

The targeted ketogenic diet is used by individuals who are into gyms. This diet lets you increase the amount of carbs during workouts.

The last type is the high-protein ketogenic diet. Like the standard ketogenic diet, it is also a very low carb (5%) scheme but increases the amount of protein (35%) thus reducing the fat intake (60%).

Aside for weight-loss, Keto diet is also recommended for diabetic individuals. Diabetic persons lack insulin, when they eat  large amount of carbs, their blood sugar shoots. Since there are less carbs in the diet, there are only few amounts of carbohydrates digested and turned into glucose which lessen the amount of sugar in the body.

There are also other benefits of a Keto Diet like prevention of heart disease, cancer, Alzheimer's and Parkinson's disease, epilepsy, polycystic ovary syndrome, brain injuries and acne.

In following the keto diet, not only for weight-loss, but for other purposes limits some food intake like sugary food, grains or starches, fruits, beans and legumes, root vegetables and tubers, high-carb alcohols and even some condiments.

The good news is that you are allowed to increase some food in your meals likes meat, fatty fish, eggs, butter and cream, cheese, nuts, healthy oils and plenty of avocados.

Have you tried Keto diet?

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The Health Benefits of a Keto Strawberry Shake

Strawberries are sweet, delicious, and filling fruits added to a keto diet, but should be in moderation. A half-cup serving of sliced strawberries contains approximately 4.1 grams of sugar and 4.7 grams of net carbs.

You can eat the strawberries in raw or blend a handful into a small low-carb smoothie or shake. In a study published in the February 2010 issue of the Journal of Medicinal Food, strawberries have a host of benefits including anti-inflammatory and antioxidant benefits.

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How Does A Keto Strawberry Shake Hold Up?

However, consuming too many strawberries could get you out of ketosis. On average, you should not have more than eight medium-sized strawberries per serving. In every 100 grams of strawberries, you will be taking in 6 grams of carbs.

You will find a variety of keto strawberry shake recipes on the internet, but you should only use the one that fits within your calorie requirements. With that said, we looked at a variety of recipes and found one that will best meet your macronutrient needs.

Healthy Low Carb Strawberry Smoothie

This super healthy and low carb strawberry shake is perfect for a quick and low carb breakfast.

Low Carb Strawberry Smoothie

Ingredients:

• Half cup of fat Greek yogurt (it can be store bought or homemade)
• Five ripe strawberries frozen or fresh
• One tablespoon of your preferred sweetener
• ¼ cup almond milk (optional)
• ¼ ice for a thicker yogurt (optional)
• A drop of pink food color (optional)

Instructions:

1. Add all the ingredients into a blender starting with the liquids, the ice, and then the strawberries
2. Blend until smooth
3. For a thick shake, skip on the almond milk.

You can add the crushed ice, as needed especially on a hot day. This is a single serving and has a total of 149 grams of calories. The addition of the Greek yogurt makes this one of the top keto strawberries shakes.

Better yet, this recipe is easily adaptable to suit the macronutrients needs of a keto diet. The variations to this recipe include:

• If you want more proteins, you can add plain protein powder
• You can add a sweetener if the strawberries are more tang than sweet

Health Benefits of a Strawberry Shake

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It is no secret that strawberries are not only good for your taste buds but also pack many healthy benefits for the body. A keto strawberry shake has the following benefits:

Immune Booster

A cup of strawberries a day is enough to give you the recommended daily intake of Vitamin C. This is a brilliant antioxidant, and it also acts as an immune booster. More so, several studies show that vitamin C from strawberries plays a significant role in strengthening the eye’s retina and cornea.

Fights Cholesterol and Cancer

The flavonoids and ellagic acid in the strawberries protect the heart from bad cholesterol, but only if you consume the keto strawberry shake religiously. 

Ellagic acid also fights and controls the growth of cancerous cells. More so, the strawberries also contain zeathancins and lutein antioxidants that fight free radicals to reduce their negative effects in your system. 

Anti-Inflammatory

The phytochemical and antioxidants in strawberries help in reducing inflammation in joints. This makes it a perfect snack or drink for people prone to arthritis.

Regulating Blood Pressure

The strawberries contain potassium that helps in managing high blood pressure, also known as hypertension. The potassium balances out the effects of sodium in the system. This is why strawberries are said to good for your heart. 

Healthy Source of Probiotics

Probiotics are microorganisms that live in your intestines, such as yeast and bacteria. Greek yogurt is a good source of probiotics, which control the buildup of bad bacteria.

Almond Milk

For vegans on a keto diet, almond milk is a healthy alternative to regular milk. It too has several benefits for persons on the keto diet, including:

• It is dairy free

• Unsweetened almond milk does not raise your blood sugar

• Enriched almond milk is high in vitamin D

• It is low in calories

• It is nutritious

On top of this, some studies show that almond milk can reduce the risk of heart disease. 

Conclusion

A strawberry shake is a good addition to a keto diet. However, the health benefits of a strawberry shake will vary depending on the ingredients used. With that said, you will also enjoy the benefits of the main ingredients, the strawberries, and the Greek yogurt.

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