Tips For Eating Out On A Ketogenic Diet
Many restaurant meals can be made keto-friendly.
Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.
Egg-based meals are also a great option, such as an omelet or eggs and bacon.
Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.
At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.
For dessert, ask for a mixed cheese board or berries with cream.
SUMMARY
When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.
Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.
Theres some anecdotal evidence of these effects often referred to as the keto flu . Based on reports from some on the eating plan, its usually over within a few days.
Reported keto flu symptoms include diarrhea, constipation, and vomiting . Other less common symptoms include:
- poor energy and mental function
- increased hunger
- digestive discomfort
To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.
SUMMARY
Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.
Blood Pressure Warnings About The ‘keto Diet’ May Not Apply To Humans
“Is the trendy keto diet bad for you?” asks the Mail Online.
The headline refers to the increasingly popular ketogenic diet. This diet involves eating a combination of high-fat and low-carbohydrate foods.
As the body usually uses carbs for energy, the diet is designed to “force” the body to burn off fat instead as an alternative energy source. This can help promote weight loss.
Researchers fed one group of rats a high-fat diet and another group a normal-fat diet.
After 4 weeks, they found rats on the high-fat diet had an increase in blood pressure of around 20% compared with the rats on a normal-fat diet.
But it’s not accurate to describe the high-fat diet used in the study as a “keto diet”, as it consisted mainly of lard and rodent feed and was higher calorie than the normal-fat diet used in comparison.
This study tells us little about the potential effects of such a diet on humans.
The researchers said the rats used in the study were bred specifically to show an increase in blood pressure in response to diet, and that the 4-week response to a high-fat diet “appears to be unique to DSS rats”.
When it comes to a healthy diet, weight loss is not the only concern. A balanced diet brings a range of benefits, ranging from strengthening your bones to helping keep your kidneys healthy.
If you need to lose weight and want to avoid potential health problems from fad diets, take a look at the NHS weight loss guide.
A Word From Nutritionist
If left untreated, hypertension can put you at risk of heart attack, stroke, or other medical complications.
As it doesnt have noticeable symptoms, you must have your doctor measure your blood pressure to reveal your systolic blood pressure and diastolic blood pressure .
The American Heart Association separates the numbers into categories that include average blood pressure, elevated blood pressure, and high blood pressure.
Keto is a low-carb diet that helps people lose weight. If youre overweight or obese, weight loss can lower your blood pressure. For this reason, keto is generally considered an efficient treatment for hypertension.
However, for some people, it may adversely increase blood pressure. While more research is required, the risk of higher blood pressure on keto may be due to an electrolyte imbalance.
In that case, limiting your salt intake and increasing potassium intake can help get things back under control.
Before attempting keto, its essential to consult your doctor or dietitian to ensure it is safe for you, especially if you already suffer from hypertension and are taking blood pressure medications.
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Blood Pressure And The Ketogenic Diet
When people switch to a keto diet, their blood pressure usually spikes as their body burns through stored glycogen and begins to use fat for energy. But over time, blood pressure typically returns to normal once the body adapts to using ketones as its main energy source.There are a few reasons why this happens. First, when burning fat for energy, your heart has to work harder and pump more blood. This increases heart rate and blood flow, which helps distribute oxygen and nutrients throughout your body. Secondly, on a keto diet, your liver breaks down stored sugar and fatty acids into molecules called ketones. These ketones are the brains main energy source and help reduce inflammation throughout the body.So while transitioning to a ketogenic diet can initially cause your blood pressure to spike, over time, it will drop back down due to the benefits of the diet. Please speak with your doctor if you have any concerns or questions about your blood pressure while on a keto diet.
The Takeaway: Is A Keto Diet Good For Your Blood Pressure
Following a healthy keto diet is a great way to help manage your blood pressure.
Keto not only keeps your insulin in check, but it helps you avoid certain foods that can increase your risk for hypertension like high fructose corn syrup and other refined carbohydrates.
One area of caution: Many keto-friendly foods also fall under the category of processed food. Make sure youre watching your intake of processed meats, cheese, and other low-quality packaged foods that contain excessive amounts of sodium.
If youre just starting keto, or need a little guidance on how to follow a clean keto diet check out this kickstart guide for tips and lists of foods to eat and avoid.
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How Might Keto Help With High Blood Pressure
When an obese person loses weight, other metabolic markers tend to improve too. That includes inflammation, cholesterol levels, triglycerides, blood glucose, insulin function, andrelevant hereblood pressure.
Keto can be an effective weight loss diet, especially in obese people and people with diabetes. The literature is robust on this point.
The mechanisms by which Keto may promote fat loss include:
- Appetite suppression
- Increased energy burn
- Increased fat burning due to low insulin levels
In a nutshell, thats how Keto has the potential to help with high blood pressure: By fighting the hypertension risk factors of obesity and diabetes.
A diet high in processed carbohydrates and refined sugars leads to arterial inflammation over time, which can cause an elevation in your blood pressure. It stands to reason that a diet low in carbs and sugars will therefore decrease insulin levels and arterial inflammation.
Why Does Blood Pressure Drop On Keto Diet
The blood pressure drop occurs because when keto dieters eat protein, their bodies begin to release ketones. The ketones, in turn, slow down the heart rate. This creates a drop in blood pressure and an increase in metabolic rate.
This means less oxygen being used, which allows the heart to take a break from pumping. The net effect is lower blood pressure and faster fat burning. The present invention relates to a method for manufacturing a semiconductor device, and more particularly, to a method for forming a capacitor of a semiconductor device.
In a conventional DRAM cell, a capacitor having a three-dimensional structure has been proposed. The three-dimensional capacitor includes a cylinder and a fin.
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Is Ketosis Hard On Your Heart
There is medical evidence thatprolonged ketosis , can have negative health effects. By depriving the body of carbohydrates, the keto dieter may also exclude the nutritional vitamins, minerals, and antioxidants contained in such foods as fruits, starchy veggies, and whole grains.
Going without these nutrients can lead to negative health outcomes, such as, counter-intuitively, heart disease. And any diet that is personally unmanageable can lead to “yo-yoing” on and off the diet, causing weight gain and other harmful effects.
Is The Keto Diet Safe
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
Kleinman said someone new to the keto diet can also experience whats called the keto flu with symptoms like upset stomach, dizziness, decreased energy, and mood swings caused by your body adapting to ketosis.
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Here Is A Sample Ketogenic Diet Plan For A Woman Over :
Day 1:
- Breakfast: 2 hard-boiled eggs, avocado slices, and a small handful of almonds
- Lunch: Grilled chicken salad with mixed greens, avocado, tomato, cucumber, and a homemade vinaigrette dressing
- Dinner: Baked salmon with roasted broccoli and a small side of mashed cauliflower
- Snacks: Small handful of macadamia nuts and a slice of cheese
Day 2
- Breakfast: Keto smoothie made with unsweetened almond milk, spinach, avocado, and a scoop of collagen protein powder
- Lunch: Turkey and cheese roll-ups with a side of mixed vegetables
- Dinner: Slow cooker beef stew with carrots, onions, and celery
- Snacks: Small handful of walnuts and a slice of pepperoni
Day 3
- Breakfast: 2 scrambled eggs with a small side of sautéed spinach
- Lunch: Tuna salad with mixed greens, tomato, and a homemade mayonnaise dressing
- Dinner: Grilled pork chops with roasted Brussels sprouts and a small side of mashed sweet potatoes
- Snacks: Small handful of pecans and a slice of cheese
Day 4
- Breakfast: Keto omelette made with 3 eggs, spinach, and a small amount of shredded cheese
- Lunch: Grilled chicken salad with mixed greens, avocado, tomato, cucumber, and a homemade vinaigrette dressing
- Dinner: Baked salmon with roasted broccoli and a small side of mashed cauliflower
- Snacks: Small handful of almonds and a slice of cheese
Day 5
The Ketogenic Diet : Does It Help Lower High Blood Pressure
What Is The Ketogenic Diet?
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control epilepsy in children. The diet forces the body to burn fats rather than carbohydrates.
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.
How Does The Ketogenic Diet Work?
The aim of the keto diet is to put, and keep your body in a metabolic state called ketosis.Our bodies normally burn carbohydrates for energy. When you restrict the amount of carbs, the body will break down stored fat, creating molecules called ketones to use as fuel.
Ketosis is a normal physiological process. Theres nothing dangerous about it. Its just that this particular eating style is keeping your body in that state all the time, says Mangieri.
What Is Ketosis?
- sugar such as fruits and milk or yogurt
- starchy foods such as bread and pasta
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Exploring The Potential Benefits Of A Low
Dietary fat plays an important role in regulating blood pressure levels. Studies have shown that diets high in saturated fat can raise blood pressure, while diets high in unsaturated fat may help lower it. The ketogenic diet is a high-fat, low-carbohydrate diet which typically consists of 75% fat, 20% protein, and 5% carbohydrates. By reducing carbohydrate intake and increasing fat intake, the keto diet can help reduce blood pressure levels.
In addition to the effects of dietary fat on blood pressure, there is also clinical evidence to suggest that a ketogenic diet can be beneficial for people with hypertension . One study found that after four weeks on a keto diet, participants experienced a significant decrease in systolic and diastolic blood pressure levels. Another study found that after 12 weeks on the ketogenic diet, participants had significantly reduced their blood pressure compared to those who were not following a ketogenic diet.
Side Effects Of A Ketogenic Diet Part : Blood Pressure
Lately there has been quite a bit of buzz about ketogenic diets, also called keto-diets, and the bene ts this nutritional lifestyle can have on your health.
Last time I addressed how nutritional ketosis can possibly lead to the formation of kidney stones and how supplementing with potassium citrate can mitigate this risk.
Another change, which can be seen as a positive change for many, is a drop in blood pressure. Insulin and potassium play parts here too.
One of insulins functions is to spare potassium by storing it in your bodys tissues. Since potassium is a salt it is stored in water, resulting in water retention. By eating a diet high in carbohydrate, a frequent release of insulin will lead to increased stores of potassium and retained water which increases your blood volume which raises blood pressure. If you make no lifestyle change this trend, and its associated risks, will continue.
When you switch to a ketogenic diet, your body releases little insulin so less potassium is stored, less water is retained, blood volume goes down and your blood pressure decreases.
Speak to the Live Well Team at Pharmasave Summerland to learn more about the keto lifestyle and how it affects your health.
Dan Cassidy, Nutritional Product Advisor
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What Diets Were Chosen
The researchers asked the first 77 participants to take a low-carb Atkins diet, where they consumed just 20g or less of carbohydrate every day during the induction phase, which is around two to three months. This is then followed by 50g of carbohydrates daily for the next nine to ten months.
The next 79 subjects were asked to follow the Zone Diet, which contains 30% protein, 30% fat, and 40% carbohydrates.
Another group of 79 individuals consumed the LEARN DIET, which obtains 55-60% of the total energy from carbs and less than 10% from saturated fats. It also emphasized behavioral change and exercise.
The last 76 participants followed the Ornish Diet, which included less than 10% of total calories from any kind of fat and 70% of calories from carbohydrates. The researchers also asked all the participants to keep a calorie deficit and get professional support when adapting to their new diets.
The study also provided all the subjects with health-promoting recommendations regarding nutritional supplements, behavioral modifications, and physical exercise. The study architects found the mean blood pressure of all the participants to be 117/75 mmHg.
The Best Ways To Monitor Your Blood Pressure On A Keto Diet
Monitoring your blood pressure on a keto diet is essential to help maintain your health and prevent potential health complications. Here are some tips to help you keep track of your blood pressure while on a keto diet:1. Keep a log of your blood pressure readings. This will help you track trends and make adjustments as needed.2. Use a blood pressure monitor that is specifically designed for use with the ketogenic diet. These monitors are typically more accurate and provide more detailed information than standard monitors.3. Make sure to get regular blood pressure checkups while on the ketogenic diet to monitor changes in your blood pressure levels.4. Follow the guidelines of your healthcare provider or blood pressure monitoring specialist regarding blood pressure medications and dosage adjustments while on the ketogenic diet.5. Talk to your doctor if you experience any changes in your blood pressure level or symptoms related to the keto diet.
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Possible Risks Of Keto For Blood Pressure
In general, the data suggests that Keto may help lower blood pressure. But there are a few cases where it might not.
For instance, a dirty Keto diet would be short on potassium to counter the high sodium load from salty processed meat. And too much sodium without enough potassium will raise blood pressure.
Too little sodium can also raise blood pressure. When you dont consume enough sodium, your body releases a sodium-retaining, blood-pressure-raising hormone called aldosterone.
As always, work with a medical professional to monitor and manage your blood pressure.
What Causes High Blood Pressure
Suffered by one-third of Americans, high blood pressure is a well-documented risk factor for both heart attack and stroke. Hypertension also damages the delicate microvessels of the brain, increasing the risk of dementia.
What causes high blood pressure? Thats where things get tricky. In most cases, researchers arent sure.
Thats why most cases of high blood pressure are called primary hypertension or essential hypertension. Theres no identifiable cause.
But even if the mechanisms arent entirely clear, hypertension risk factors still exist. And probably the most significant is obesity.
When someone is obese, they tend to have higher levels of chronic inflammation . This immune activity, in turn, creates hormonal disturbances that may elevate blood pressure.
Along with obesity, other risk factors for hypertension include:
- Smoking cigarettes
- Electrolyte imbalances
- A diet high in refined carbohydrates
Well return to some of these later. Lets talk about Keto now.
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