Creamy Cheese Muffins

1.     Creamy Cheese Muffins

Serving: 4

Prep Time: 10 minutes

Cook Time: 30 minutes

Ingredients

  • 2 8-ounces packages of cream cheese
  • 1/2 cup Erythritol
  • 2 organic eggs
  • 1/2 teaspoon organic vanilla extract
  • 1 teaspoon ground cinnamon

How To

  1. Preheat the oven to 350 degrees F. Grease 10 cups of a muffin tin.
  2. In a bowl, add the cream cheese, Erythritol, eggs, and vanilla extract and beat until smooth.
  3. Transfer the mixture evenly into the prepared muffin cups and then sprinkle each with cinnamon.
  4. Bake for about 20 minutes or until a wooden skewer inserted in the center comes out clean.
  5. Remove the muffin tin from the oven and place it onto a wire rack to cool for about 10 minutes.
  6. Carefully invert the muffins onto a wire rack to cool completely.
  7. Serve

Nutrition (Per Serving)

  • Calories: 344
  • Fat: 33g
  • Carbohydrates: 2.8g
  • Protein: 9.1g

Keto Shortbread

1. Keto Shortbread

Serving: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Ingredients

How To

  1. Preheat your oven to 350 degrees F.
  2. Line the cookie sheet with parchment paper.
  3. Take a bowl and beat in butter, and Erythritol and mix until it is fluffy.
  4. Beat in vanilla extract, and beat in almond flour ½ cup at a time.
  5. Use a tablespoon to transfer the dough to a cookie sheet.
  6. Flatten each cookie to about 1/3 inch thick.
  7. Bake for 12-15 minutes until golden.
  8. Let them cool and serve
  9. Enjoy!

Nutrition (Per Serving)

  • Calories: 124
  • Fat: 12g
  • Carbohydrates: 2g
  • Protein: 3g

7 Benefits of The Keto Diet

7 Benefits of The Keto Diet

When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life.

What exactly is a ketogenic diet?

The keto program recommends a diet that is low in carbs, moderate in protein, and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.

The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.

7 benefits of the keto diet

Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.

Weight loss

Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.

When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.

It takes the edge off your appetite

When your diet isn’t heavy on carbs, you’ll find that you don’t crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.

Improved ability to focus

When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.

You feel more energetic

When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.

It helps you fight diabetes

When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts and reverse Type II diabetes.

You get improved levels of good cholesterol

HDL cholesterol helps get rid of the body’s bad cholesterol reserves. When you’re on keto, your body’s triglyceride levels fall and your HDL cholesterol levels rise.

You get better blood pressure

When you’re on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.

The keto diet can change a person’s life. It isn’t a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.

Keto Is Everywhere

Keto is everywhere; it’s the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job of being the potential cause of healing many horrible conditions. So let’s cut through the science, separate fact from fiction, and look at the benefits of the keto diet.

Benefit #1: Weight Loss

Okay, so this one isn’t so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

•   The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or fewer carbohydrates. The high-fat content and lack of sugar mean diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings

•   Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want to diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies, and cruciferous, and be modest with the keto desserts, dairy, and sweets.

Benefit #2: Brain Function

A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It’s a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)

Benefit #3: Potential Cancer Benefits

One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/)

Conclusion

If you’re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog), and want to change. Use this information, don’t just skim through it and store it in the back of your brain and say “that’s nice for some people”, motivate yourself to change.

Keto Diet Benefits

Keto Diet Benefits

Recently, the keto diet has become extremely popular for its health benefits such as weight loss and prevention of disease. The keto diet can be hugely beneficial, but how does it work to provide these benefits?

What is the Keto Diet?

You may have heard of the high-protein, low-carbohydrate Atkins diet. The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy. Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available.

How Does the Keto Diet Work?

It might seem counterintuitive that adding more fat to your diet can lead to weight loss. Normally, your diet is high in carbohydrates, which are broken down into glucose, or blood sugar, for use as energy. As glucose enters your bloodstream, your body releases insulin to store excess glucose as fat. The more carbohydrates, the more glucose. The more glucose, the more insulin, and the more insulin, the more fat.

The keto diet takes advantage of the fact that when your meals are high-fat and low-carbohydrate, there is no insulin spike, and you don’t add to your fat reserves. Instead, fat from the diet and stored fat are broken down to ketones (“keto” is short for “ketogenic” producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar or putting on excess fat. The benefits of the keto diet can be huge.

Weight Loss

Overall, the keto diet is an excellent way to burn fat and lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall because of this. Burning fat for energy can lead to rapid weight loss.

Reduced Blood Sugar and Insulin

Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.

Reduced Triglycerides

Fat subunit molecules called triglycerides normally circulate in your bloodstream. High levels of triglycerides are a significant risk factor in the development of heart disease. In the keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.

Improved Cholesterol

“Bad” (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The keto diet reduces bad cholesterol levels while increasing the level of “good” (HDL) cholesterol in your body.

Summary

The keto diet provides many health benefits. This diet can not only help you quickly lose weight but can also improve your overall health and help prevent disease.

The Benefits of a Ketogenic Diet

The Benefits of a Ketogenic Diet 

The Ketogenic diet refers to a form of dieting where high fats, adequate protein, and low carbs are consumed. Its aim is to deplete the body’s glycogen reserves so that it relies on fat and protein for energy. The body then undergoes ketosis, which is a metabolic state in which your liver produces a high number of ketones as an alternative fuel source for the brain. This form of dieting is quite popular, with dozens of pictures showing before and after results circulating all over social media. These are some benefits of the keto diet and how it may help in achieving your goals.  

Weight Loss 

Several studies have shown that people on a high-fat, low-carb diet burn fat at a faster rate than those with a high-carb, low-fat diet. This is primarily because lower insulin levels caused by the low-carb diet (keto), help to remove excess water from the body. During ketosis, you experience reduced levels of hunger, which can be extremely beneficial in controlling caloric intake and promoting overall weight loss. It has been noted that low-carb diets are also effective in reducing visceral fat, primarily stored in the abdominal cavity.  

Mental Performance 

The ketones produced from a low-carb diet are a much more efficient source of energy than glucose. Studies have indicated that they can improve cognitive impairment and even help with diseases such as Alzheimer’s and Parkinson’s. The high-fat diet helps to support the balance of essential omega 3s and omega 6s which are vital for optimal brain function. Additionally, ketosis is able to boost mitochondria production and adenosine triphosphate within the brain’s memory cells, thereby improving mental performance and clarity.  

Reduced risk of Chronic Disease 

A ketogenic diet can boost the body’s defense against a variety of conditions. Reducing inflammation, and improving mitochondrial function, can help to mitigate the risk of developing several chronic diseases. Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen. Ketosis allows for normal cells to be fed while starving the cancer cells, as they are unable to utilize the ketones for energy because of their dysfunctional mitochondria.  

Improved Blood Pressure 

High blood pressure significantly increases the risk of several diseases and is a leading cause of death worldwide. A low-carb diet has been proven to be more effective than a low-fat diet in reducing blood pressure. In fact, some claim that it is just as effective as taking pills. This combined with the weight loss derived from a ketogenic diet is sure to vastly improve cardiovascular health and function.  

It has been proven by numerous studies in the realm of nutrition science, that this form of dieting can have a very positive impact on your overall health and bodily function. As long as you can find a way to maintain discipline, the rewards are abundant. For those that have not been able to gain many results from traditional methods, the keto approach is definitely something worth considering.  

References: 

medium.com/@gschmaus/the-ketogenic-diet-and-chronic-disease-3695b2275edd 

healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#section7 

drjockers.com/benefits-ketogenic-diet/ 

medicalnewstoday.com/articles/319196.php 

LIVE HEALTHY REVIEWS

It Is Important to Have a Healthy Lifestyle?

Having a healthy lifestyle helps a person to control weight, boost energy, improve his mood, combat disease, and live long, notes Healthline. A healthy lifestyle is achieved by exercising regularly, eating right, and resting enough, according to Mayo Clinic.

Healthy habits such as eating a low-fat diet and living an active life help a person to maintain a healthy weight or reduce excess weight. Simple practices such as walking, taking the stairs, and eating fruits and vegetables are effective in weight control. An active lifestyle activates brain chemicals that make a person feel relaxed and happy. A healthy lifestyle leads to a better physique, which boosts self-esteem and confidence. Social connections such as joining a club also improve mood, reveal Healthline.

Healthy habits prevent diseases such as high blood pressure, stroke, depression, diabetes, arthritis, and certain types of cancer. An active lifestyle also improves muscle strength, which gives a person more energy. Evidence shows that people who walk 30 minutes every day reduce the risk of dying prematurely.

According to Mayo Clinic, exercising enables a person to enjoy the outdoors, unwind and become happy. It also allows a person to connect with friends and family. An active lifestyle is more rewarding when people do what makes them happy, advises Mayo Clinic. People with chronic health problems should consult a doctor before engaging in physical activities.