Everything You Need To Know About The Keto Diet

There’s a lot of diets out there, and it’s hard to know which one you should be following for optimum weight loss. If you’ve been trying to lose weight for a while and you’re not seeing results, then the Keto diet may be for you. Here’s what the diet does, how it can benefit you, and what you can eat on it.

What Is The Keto Diet?

Keto DietThe Keto diet is an eating plan that looks to cut out carbohydrates and include more protein and fats in your diet. This is because when you eat normally, your body uses carbs to help create energy in the body while storing the fat. This leads to weight gain, which you’re trying to avoid. You want your body to start using the fat reserves instead, burning them off and helping you lose weight.

When your fat reserves are being used, this is called being a state of ketosis. Under regular circumstances, you’ll enter this if you’re in starvation. When you’re following the Keto diet though, you’re creating that state of ketosis while still taking in necessary nutrients. By drastically reducing carbohydrates, you’ll induce ketosis and start losing weight.

Is It Safe?

Like all diets, there are some issues you’ll need to be aware of before you start. The Keto diet is great for weight loss, but there are a few side effects. For instance, you may find that you suffer from cramps, constipation, and reduced physical performance. These are quite common and can be avoided by ensuring you stay hydrated, and are getting all the nutrients you need.

Like any diet, it’s a good idea to talk to your doctor first. They can give you a checkup and ensure that you’re in good physical shape before you start.

What Can You Eat On This Diet?

The Keto diet is unique in that you’re encouraged to eat a good amount of meats, dairy, and other sources of good fats. You’re asked to avoid grains and sugars, to lower your carbohydrate intake and start losing weight. Here’s what you can eat on the diet:

  • Meats: Fish, beef, lamb, poultry, and eggs are all on the menu as they offer vital protein.
  • Leafy greens: Spinach, kale and other leafy greens help you take in many necessary nutrients.
  • High-fat dairy: Hard cheeses, high fat cream, and butter are all encouraged.
  • Above ground vegetables: Veggies that are low in carbs, such as broccoli and cauliflower are great.
  • Sweeteners: Low carb sweeteners, such as stevia, are a great alternative to sugars in your diet.

There’s plenty you can eat on the Keto diet, so it’s easy to follow without feeling like you’re missing out. Try taking a look at Keto recipes online, and you’ll see there are thousands of ideas out there. You can also head to your local natural foods store Pembroke Pines and ask the staff what they can recommend. Vitamin supplements are another good idea, as they’ll ensure that you’re still getting all the nutrients you need while you’re on the diet.

What Are The Benefits Of The Diet?

The main benefit of the Keto diet is, of course, weight loss. However, you’ll be surprised at how many other benefits there can be. Here’s just a few that you may notice:

Controlled blood sugar: Many people who live with diabetes, or are at risk of diabetes, report a lot of success in following the Keto diet. As you’re controlling your carb intake, which leads to glucose production, you’ll find that you can reduce your blood sugar significantly.
Increased mental focus: Hitting a Pembroke Pines vitamin store and taking in the right nutrients can help your focus. Controlling your blood sugar means that there are no blood sugar spikes, making concentration easier. Taking in more fatty acids also means that you’re feeding your brain, making it easier to work.

Normalized hunger and increased energy: You’ll find that when you’re on the Keto diet, you’ll feel fuller for longer. That’s because you’re taking in more good fats, that will help normalize your hunger. You’ll also see an increase in energy levels, so you can get more done during the day.

The Keto diet can be a great way to lose weight and reap the rewards of a low carb diet. You’ll lose weight while still feeling full, which is something that won’t happen on a lot of other diets. Give it a try, and see what it can do for you.


How to naturally wash your dog


Even the cutest pups get into smelly situations. Whether your pooch rolled in a mud puddle or did a gold medal- worthy dumpster dive, here’s how to give her or him a natural dog bath. Bathing and grooming your dog will keep them clean and healthy. Our friends at delicious living have provided this handy guide with 6 simple steps for washing a dog with natural methods. Here is everything you need to know to regain their cuddly condition.

Step 1.   

  • Place a sieve-style hair catcher over the sink or tub drain. This is especially important if your dog has long or shaggy hair.     


Step 2.             

  • Before the bath, brush your dog’s hair. Brushing removes loose, dead hair and helps her coat to dry faster.    


Step 3. 

  • In a soothing voice, coax your pup into the tub. Use lukewarm (not hot) water and a handheld sprayer, if available, to soak your dog’s coat.

Step 4. 

  • Use a specially formulated dog shampoo and work into a lather. (Human shampoos typically have a higher pH, which can dry a dog’s skin.) Or make your own gentle shampoo [read also: DIY dog beauty: 5 pet shampoos you can make at home]. Be careful not to get any shampoo into her eyes or ears.   



Step 5. 

  • Rinse well, since shampoo residue can irritate dog skin. Don’t use a blow dryer; they are too hot for dogs. Simply pat down and rub your dog with a towel and then let her air-dry.    


Step 6. 

  • Give them a treat- Praise them by saying how good they were! 




Meal Plan: Low-FODMAP Menus for a Week

The low-FODMAP diet is a scientifically proven dietary approach that reduces certain carbohydrate-rich foods which can over-fuel gut bacteria. Whether your dietitian has recommended low-FODMAP foods, or you simply want to try a structured elimination diet to pinpoint what’s giving you digestive trouble, this easy-to-follow 7 day meal plan and grocery list will take the guesswork out of low-FODMAP eating. So take a look at what our friends from Delicous living have to say and see for yourself.


Almost everything on the shopping list can be found at any of our Nutrition Smart stores. Click here for a list of all our locations.

To see the full PDF version please click here.