You’ve heard the stories about people losing 40 pounds in two months and you want a piece of the pie. After doing your research, you concluded that the ketogenic (keto) diet is right for you and you can’t wait to get started. As attractive as the keto diet may be, it can be difficult to jump into a very carb-restricted eating plan. This is especially difficult when you consider that so many foods in the Standard American diet are carb-rich and on the keto diet’s naughty list. 

What Is The Keto Diet?

The keto diet is a low-carb, high fat diet that is very similar to the Atkins diet and other low-carb diets. Essentially, you replace most carbohydrates with fat to put your body in the metabolic state of ketosis. In this state, your body becomes efficient at burning fat for energy, as opposed to burning glucose for energy. Additionally, the body turns fat into ketones in the liver, which work to supply energy to the brain. 

In the beginning of the keto craze, the diet was outlined as about 70-70% daily calories from fat, 20-25% from protein, and 5-10% from carbs. However, these percentages have adjusted because health experts noted that that approach to the keto diet increased the risk of heart problems. This was because of the meat-centric, dairy-rich keto recipes that people consumed. Now, there is keto 2.0, which has adjusted percentages for carbs, protein, and carbs. You can learn more about keto 2.0 by clicking here. 

How To Start

The main reason people have subscribed to the keto diet is for weight loss. Anecdotal reports suggest that it is a quick fix, but the benefits may be short-term if you immediately switch back to your pre-keto eating habits. The most important thing to do in regards to starting the diet, though, is to do your research. Figure out what are the diet’s main principles and understand which foods are low-carb and which ones are high fat. You’ll soon learn that many foods are off limits because you cannot enjoy refined or whole grains, baked goods, starchy vegetables, legumes, pasta, bread, or sweetened beverages. 

Choose Healthy Proteins

It can be very easy to buy all of the meat and chow down when you’re following the keto diet. Keep in mind that focusing on unhealthy meats that are not sustainably raised can have long-term effects on your overall health, especially your heart. Bison, tempeh, wild caught tuna, tofu, free-range and organic poultry, wild caught salmon, and organic eggs are great sources of protein. Now, protein doesn’t just come from animal products. Nuts, which are keto-approved, supply the body with lots of fat and protein. Almonds, peanuts, peanut butter, walnuts, and more are excellent to consume when following the keto diet. 

It’s Not A Quick Fix

When you start keto, you have to think about why you are doing the diet in order to stay on track. Making your food choices for the right reasons can keep the drive alive. The “why” reminds you of your goal and the reason you started the diet in the first place. According to dietitians, it is helpful to think of keto as a lifestyle choice, as opposed to a quick fix diet. In the beginning, stick to keto as strictly as possible to help the body’s transition into ketosis. There will likely be some wiggle room down the line, in regards to what you can enjoy. For example, a glass of wine, a slice of dessert, or other carbohydrates may not kick your body out of ketosis after following it religiously. Keto 2.0, for example, is not an all-or-nothing approach to keto, which makes it more accessible. 

Plan Your Meals Ahead

When you have your meals planned, you can easily stick to the diet. You should always plan your snacks, and meals at least a day in advance, but this isn’t always the easiest thing to do. Statistically, people are more successful at adhering to diets when they meal plan for the entire week. If you decide that you want to go out to eat, look at the restaurant’s menu to see if keto-approved options are available. Because of the popularity of the diet, there are many restaurants that actually cater to keto followers. 

Don’t Skimp On Vegetables

Sure, vegetables have carbs, but there are many veggies that don’t have high carb count. Plus, the carbs from vegetables are complex, which are much healthier than the carbs from refined grains, bread, or other processed foods. Load your plate with vegetables like broccoli, Brussels sprouts, cauliflower, and roast them as opposed to steaming them. You can impart a bit more flavor during the roasting process, especially in regards to seasonings and adding high-fat coconut oil.

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For the average person, weight loss seems to happen in two very distinct phases: One of them involves losing weight and the other involves gaining it back. If you feel this way, you aren’t alone, especially when research shows that about 80-95% of people who lose weight gain it back. 

Why does the weight come back, despite your efforts to keep it off? Well, maintaining weight loss is harder than losing the weight. Your age, gender, hormones, and genetics can all influence your ability to keep the weight off. There are behaviors you can control, including food choices, how often you exercise, and how frequently you move throughout the day. Nevertheless, if the weight starts to come back, it’s easy to feel discouraged and lose the motivation to keep it off. 

What Is Your Weight Set Point?

The weight set point is the weight the body is programmed to be. Hormones, behavior, environment, and genetics determine your weight set point. Metabolism burns energy at the rate that will maintain your weight set point, even if that point is heavier than what you should be. 

It’s common to turn to “quick fix” dieting, which tends to last a short amount of time but yield fast results. More often than not, these diets restrict caloric intake and weight falls off as a result. At some point, though, the body adjusts and needs fewer calories, more exercise, and other things to either continue losing weight, or maintain weight loss. In order to maintain weight loss, it’s important to understand why you gain it back. Continue reading to learn about the surprising reasons that weight comes back. 

Ignoring Your Set Point

In many cases, your weight set point may be higher than you actually want it to be. Even if you reach your weight loss goal, the body doesn’t automatically think that your new weight is its natural baseline. Because of that, the body tries to return to its comfortable weight, even if that’s not the number you want to be at. The farther you move from your set point, the more your hormones influence hunger and fullness levels to bring you back to your set point. You don’t have to accept your set point, but you can work to choose a weight that your body can realistically maintain.

Neglecting Exercise

Diet plays a large role in losing weight and maintaining recent weight loss. If you want to keep the weight off, you have to increase overall activity levels. Many people neglect the exercise component of weight loss, which is a common reason that weight starts to creep back up. In order to avoid gaining the weight back, you have to increase both the intensity and time of activity. You don’t have to go from 0 to 100, but you do need to increase the amount of calories you burn while monitoring the calories you consume. 

Picking An Unsustainable Diet

This is one of the most common reasons that people gain weight back. Many dietitians agree that an overly restrictive meal plan is impossible to maintain over a long period of time, so people start to cheat or change up the regimen that led to weight loss. It’s safe to cut 500 calories per day for sustainable weight loss, according to the experts. Any diet that is too restrictive will often result in abandonment and weight gain. Cutting carbs tends to result in a carb overeating session, primarily because you miss and crave them. Pick a sustainable diet if you plan to lose weight and keep it off. 

Living A Sedentary Lifestyle

This ties back to the need to increase physical activity if you want to avoid gaining weight back. Too many people are sedentary, enjoying entire evenings on the couch after sitting at work all day. Sitting can slow your metabolism, and it’s what most people do all day. According to many reports, people who lose weight and successfully keep it off watch less TV and increase activity throughout the day. And that’s on top of regular workouts!

Skipping Meals

This is one of the biggest mistakes you can make when it comes to dieting. Now, intermittent fasting is quite popular and an effective dieting technique for some people, but skipping meals is entirely different. The reason many people skip meals is to cut calories. While it may be a part of your weight loss plan, skipping meals may also be the reason you gain weight back. When you regularly skip meals, it’s common to overeat during your next meal, especially on foods that are higher in fats and sugars. 

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There are many popular diet plans that contribute to weight loss. There’s the ketogenic diet, intermittent fasting, vegan diet, paleo diet, carnivore diet, and many more. Research on which diet you want to choose is always encouraged before embarking on that journey. Consider weighing the pros and cons of the diet to decide whether or not it will help you achieve your health goals. Many people focus on the weight loss aspect, and fail to acknowledge the potential harm that certain diets can have on the body.

Since warm weather is all anyone can talk about nowadays, dehydration is a popular topic of conversation. Some diets very easily cause dehydration, despite the fact that water is allowed on many of them. These diets don’t forbid water, but the reality is that people don’t drink enough water to begin with. The body needs water to survive, helping all tissues, cells, and organs. Failure to meet the recommended daily intake of water can cause numerous health symptoms and increase the risk of heatstroke or heat exhaustion.

Symptoms of Dehydration

No diet should cause dehydration, but the fact remains that some accelerate this process more than others. There are some telltale signs that indicate dehydration. If you notice some of the following symptoms, be sure to increase your water intake. Set reminders on your phone to drink water if you think you’ll forget. Little preventative measures go a long way.

• Dry mouth
• Feeling thirsty
• Dry skin
• Sweating less than usual
• Fatigue
• Headaches
• Dark-colored urine
• Dizziness

Intermittent Fasting

This dietary regimen alternates between periods of eating and fasting throughout the day. There are several variations of this program, with people choosing the best one that fits their lifestyle. For example, 16:8 approach involves fasting for 16 hours a day and eating planned meals and snacks during the other eight hours. Even during periods of fasting, you are allowed to drink water, yet people rarely do. The reality is that people forget to drink water when fasting. Without sitting down to enjoy a meal regularly, drinking water falls by the wayside. Don’t forget to make water a priority during fasting periods. Additionally, consume hydrating foods during allotted eating periods. 

The Atkins Diet

This popular low-carb diet, which isn’t quite as low-carb as the ketogenic diet, puts people at risk of dehydration. Say goodbye to starchy vegetables and most fruits when you adhere to the Atkin’s diet. Only after you have been on it for a couple weeks can you incorporate some low-carb fruits into the diet. By eliminating fruits and many vegetables, the risk of dehydration dramatically increases. These foods contain beneficial electrolytes and water, which aid optimal hydration. 20% of hydration comes from diet, so don’t skimp on water consumption if you decide to try this diet out. 

Ketogenic Diet

The ketogenic diet, also known as the keto diet, is a popular low-carb diet that focuses on high-fat and high protein foods. The goal of this diet is to get the body to enter a state of ketosis, which is a metabolic state that leads to the body burning fat in the absence of carbs. When you eliminate carbs from your diet, the body naturally releases water. The body resorts to glycogen storage to break down carbs, losing more water in this process. Always take the steps to hydrate every single day. Drink a tall glass of water when you wake up and before each meal. Carry a reusable water bottle around and fill it up when it gets empty. There are many hydration apps that can help you keep track of your water intake. 

High-Protein Diet

A diet that is predominantly focused on protein intake slowly causes dehydration, especially in endurance athletes. One study found that the degree of hydration drastically decreased when more protein was consumed. The paleo and Dukan diets focus on protein, recommending that 10-35% of all daily calories come from protein. Nitrogen exists in amino acids that comprise protein. Eating too much protein causes the body to flush out excess nitrogen with fluids and water. Because the body uses more water to flush out the excess nitrogen, you can experience dehydration more quickly. Make sure to overcompensate your water consumption if you happen to follow this type of eating model. 

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When your goal is to lose weight or eat healthier, it’s common to experience severe cravings. The last thing you want to do is eat a bag of chips after enjoying a refreshing salad. Yet, this is exactly what happens to dieters. What’s the cause of common slip-ups? Why do people break their diet and start including the wrong foods at the wrong time? 

Some people choose eating plans to avoid a health problem, while others use them to aid with weight loss. Little things that you do can derail your dieting efforts, but it’s possible to put an end to these cravings before they start. You can avoid the disappointing mindset of a dietary mess up when you stop making the following mistakes. Statistically, the mistakes below trigger cravings, whether you realize it or not. Fortunately, you can learn to prevent them. 

Your Snacking Is Lacking

Diets don’t restrict you from snacking, but there are snacks that are more nutritious than others. A seemingly “filling” snack may induce hunger cravings for sugary or salty treats, depending on what you eat. The ideal snack is a perfect combination of protein and fiber, and doesn’t exceed 200 calories per serving. Fiber works to satiate you, making you less prone to reach for unhealthy treats. Click here to learn about snacks that are 150 calories or less and provide the body with sustenance, as opposed to empty calories. 

You Don’t Eat Enough During The Day

It’s easy to while away the evening hours on the couch in front of your TV. Unfortunately, many people equate TV time with snack time, which can lead to overeating. You should ideally consume the majority of your calories during the day, making lunch the largest meal. The reason for this is because limiting food during the day can cause overeating at night. You won’t just eat a larger dinner; rather, you’ll continue snacking after dinner is over. When you eat too much in the evening, it’s common to experience heartburn or digestive discomfort, which can negatively affect sleep. Don’t save up daytime calories for nighttime meals and snacks!

You Don’t Address Your Stress

Mental health plays a larger role in diet than you realize. This isn’t just about willpower; rather, too much stress in the body creates cravings for unhealthy foods. When you cannot control stress, the adrenal glands release cortisol, which amps up appetite and the motivation to eat. When cortisol levels remain high, the person doesn’t often consider what they should eat or if it is approved for their diet. They just eat whatever is in sight because they cannot think straight. Numerous studies found that high stress levels cause people to choose foods that are higher in fats and sugars. The combination of excess stress with high blood sugar levels causes excess ghrelin production, which increases hunger and cravings. 

Your Eating Is Too Restrictive

Yes, this is indeed a thing. Some diets require you to eat in an unrealistic way that can not only be incredibly difficult, but also too different from what you know. It’s not a negative thing to eat outside your comfort zone, but restricting too much can cause you to pig out in an unhealthy way. Avoiding sweets, or any sweet ingredient, for the rest of time will cause you to crave sweets and cave very quickly. A reasonable treat here and there will keep you from losing control. Don’t be too restrictive or else you’ll end up in the fridge with cake in your hand and chocolate on your face wondering how you got there. 

You Keep Temptations In The House

When you know that a box of cookies is in your cabinet, the mental battle is always on. How long will you survive against the processed temptation? If you are watching TV at night and want a cookie, you’re going to go get it. That cookie may turn into four, which may turn into 10. If you don’t keep temptations in the house, you’re less likely to eat them. If you reach in the cabinet to grab a handful of cashews and see BBQ chips, it’s only a matter of time before you’re licking the chip residue off your fingers. Surround yourself with healthier food options and get rid of any foods that will tempt you to cheat on your diet. 

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Rates of obesity, heart disease, diabetes, and cancer are at all-time highs in the United States. The common denominator between most of these diseases is a poor diet, the Standard American Diet to be specific. This diet is rich in meat, refined grains, added sugars, dairy products, packaged foods, and processed meats. Because more people are aware of the negative effects of this diet, there is a larger interest in vegetarian and vegan diets. 

According to a 2020 report, veganism rose to an all-time high. Vegan diets tend to be rich in nutrients and low in saturated fats. In fact, dietitians and food scientists promote the benefits of eating plant-based and avoiding lots of animal-based foods. Plant-based diets, such as the vegan diet, are mainstream now and vegan options are more plentiful in grocery stores. That’s just in regards to packaged foods because fruits and vegetables are always there!

What Is The Vegan Diet?

The vegan diet requires a person to only consume plant-based foods. That means that a person must avoid all meats (poultry, red meat, pork, & fish), dairy products, and eggs. Some strict vegans even avoid honey, as it is a byproduct of bees. Being vegan is a lifestyle choice for some, while it is a dietary choice for others. The primary foods that a vegan should focus on include fruits, vegetables, nuts, seeds, whole grains, and legumes. These foods offer a wide range of nutrients, but they may occasionally be low in iron, vitamin D, and vitamin B-12. For this reason, dietitians encourage supplementation of those nutrients. 

In essence, the vegan diet focuses on plant-based foods, but it is possible for vegans to be unhealthy. For instance, it’s perfectly vegan to only eat tofu, potatoes, rice, and nothing else. For people who are “vegan” and eat that way, the diet is not healthy. People who decide to focus on freshness and stick to an assortment of fruits, vegetables, nuts, seeds, and legumes can experience the following benefits. 

Vegan Diet May Reduce The Risk Of Type 2 Diabetes

Type 2 diabetes is often linked to dietary habits that you’ve kept over time. Unhealthy eating habits can lead to weight gain, which is a major risk factor of the condition. The more fatty tissue that exists in the body, the more cells are resistant to insulin. According to several studies, a plant-based diet is rich in quality nutrients that may reduce the risk of developing type 2 diabetes. One study even found that a vegan diet reduced type 2 diabetes risk by 34%. Plant-based foods contain fewer saturated fats than animal foods, which increase cholesterol levels and diabetes risk.

Vegan Diet May Promote Weight Loss

Many studies and reviews found that people who follow a vegan diet tend to have a lower body mass index than those who follow other diets. Animal-based foods are higher in calories and saturated fats. A diet rich in those foods makes it easier to accumulate waste and weight in the body. A 2015 study found that vegan diets are more effective for weight management than pescatarian, omnivorous, and semi-vegetarian diets. Vegan diets offer beneficial macronutrients that can help people manage weight. 

Vegan Diet May Improve Brain Function

It’s common for people to eat for their gut, heart, or liver, but rarely to people eat for their brain. A vegan diet benefits the entire body! According to various studies, eating more plant-based foods helps slow the progression of Alzheimer’s disease. A 2017 review found that eating an extra 100 grams of fruits and vegetables per day reduced the risk of cognitive decline by 13%. The polyphenols and antioxidants in fruits and vegetables benefit the brain and enhance cognition.

Vegan Diet May Lower Blood Pressure

High blood pressure is one of the primary contributing factors to heart disease, stroke, and type 2 diabetes. The diet you keep can make a difference, though. Several studies found that eliminating animal foods and focusing on plant-based foods contributed to lower blood pressure levels. A 2014 meta-analysis found that a people who followed a vegan diet experienced lower blood pressure levels than people on omnivorous diets. Another study found that vegans had a 34% lower risk of developing hypertension.

Vegans May Live Longer

According to researchers, plant-based foods offer beneficial antioxidants that may promote longevity. In fact, the Journal of the American Heart Association published a study about the plant-based diet lowering the risk of all causes of mortality by 25%. Additionally, the plant compounds offer protective benefits to the body’s major organs and systems. This protection extends longevity by another 5%. 

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The ketogenic diet isn’t the only popular health trend at the moment. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is one of the highest rated diets for heart health and weight loss. It’s not a mere fad diet, unlike many popular diets like Whole-30 or the carnivore. During the DASH diet, you don’t have to eliminate food groups; rather, it’s about making manageable changes and nutritional advances. 

What Is The DASH Diet?

Like most diets, the DASH diet puts an emphasis on fruits, vegetables, whole grains, nuts, seeds, and lean protein. These foods are rich in beneficial, heart-healthy nutrients like calcium, fiber, antioxidants, protein, and potassium. DASH discourages foods like full-fat dairy products, tropical oils, sweets, sugary beverages, fatty meats, and foods rich in saturated fats. Additionally, you have to limit your sodium intake to 2,300 milligrams (mg) per day. Lower sodium DASH diet eventually brings this number down to about 1,500 mg per day.

The DASH diet is meant for long-term maintenance. Nutritionists relate the it to the Mediterranean diet, and both of them are tied for the best overall diet. By balancing protein, carbohydrate, fat, and other nutrient intake, you can experience better heart health and weight loss. 

How Does DASH Work?

One of the primary things that people love about the DASH diet is that there are no drastic dietary changes that take place. People start out by making small changes that they can manage. This can be as simple as adding an additional fruit or vegetable to every meal, or snacking on unsalted almonds in place of processed chips. One of the primary goals, however, is to use herbs and spices in place of salt. 

When it comes to what people eat on this diet, the primary focus is on fruits, vegetables, low-fat dairy, lean protein, legumes, and nuts. Consuming less salt and increasing exercise are two elements of the diet that contribute to improved metabolic function and weight loss. One study monitored blood pressure levels of people who followed the DASH diet. When coupled with exercise and portion control, people experienced a reduction in blood pressure levels. They lowered blood pressure by 16 mmHg systolic and 9mmHg diastolic. If your blood pressure is considered high, you may want to consult your health care professional about how DASH can benefit your health and get you off blood pressure medication.

Whom Is DASH Good For?

This diet was specifically designed for people with high blood pressure. The National Heart, Lung, and Blood Institute (NHLBI) and American Heart Association (AHA) both promote this diet. If blood pressure readings are higher than 130 mmHg for systolic blood pressure and higher than 80 mmHg for diastolic blood pressure, DASH may offer assistance with reducing levels. 

People who eat processed foods, sugary drinks, packaged snacks, excess red meat, fried foods, and refined grains can benefit from DASH. It’s a lower sodium diet, which is beneficial for people with high blood pressure, or those who are at risk for type 2 diabetes. Because the diet is rich in magnesium, calcium, fiber, and potassium, it’s possible to lower sodium levels in the body. Those are natural electrolytes that help the body release excess fluid that contributes to high blood pressure. People who are overweight are typically deficient in these nutrients, so DASH corrects these deficiencies to promote optimal health. 

The Average DASH Diet Eating Plan

• 6-8 servings of whole grains daily
• 6 or fewer servings of lean protein, or wild-caught fish
• 4-5 servings of fruit
• 4-5 servings of vegetables
• 2-3 servings of low-fat or fat-free dairy products
• 2-3 servings of healthy fats (avocado oil, nuts, olive oil, etc.)

Daily Nutritional Goals on DASH

• Total fat is less than 27% of calories
• Protein is less than 18% of calories
• Cholesterol is 150 mg or less per day
• Saturated fat is less than 6% of calories
• Fiber is 30 grams or more per day
• Carbohydrates are more than 55% of calories

When it comes to weight loss or weight management in relation to calories, you may need to adjust them for your health goals. The DASH plan provides information for diets that have 1,200, 1,400, 1,600, 1,800, 2,000, 2,600, or 3,100 calories per day. 

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CEO, AD Dolphin appears on Great Day Houston to share some amazing recipes. Learn why it’s beneficial to eat raw vegan, along with some easy delicious recipes that you can make.

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The obstacle that prevents dietary change is not the consumption of different foods; rather, it is the notion that eating healthier is expensive. If you compare the price of a salad or vegan entrée to a combo meal at a fast-food restaurant, it is clear that it costs more to eat out if you are eating plant-based. That reality isn’t the same for buying plant-based groceries, though. In fact, you can save a lot of money on groceries by switching to a plant-based diet, provided you do it right.

It’s easy to associate plant-based eating with higher grocery bills. This is because people associate veganism or vegetarianism with Whole Foods, Sprouts, or other health food stores. It is our duty to let you in on a little secret: every grocery store has plant-based foods. From your local ethnic market to Ralphs or Winco stores, you can buy affordable foods from the essential plant-based food groups: vegetables, fruits, legumes, and whole grains. In fact, if you are only buying within those four food groups, it is very easy to grocery shop without spending your entire paycheck. We have some great tips to help you shop smarter and healthier, all while saving you money. You can do this!

Find The Market With The Best Prices

The closest market to your home isn’t always the most affordable place to shop. It is often worth it to drive a couple extra miles to a grocery store that is kinder to your wallet. Produce can be expensive at health food stores, while ethnic markets and Trader Joes, for instance, offer great prices on the same items.

Buy Dried Legumes Instead Of Canned Varieties

It’s easy to grab a can of black beans or chickpeas, and it’s even easier to cook with them. Legumes are staples in the world of plant-based eating, but you can spend a lot on canned varieties. Not to mention, canned legumes are often loaded with sodium and other preservatives. Opt for dried beans when you can because you get more bang for you buck, and they are free of preservatives. You can always soak the dried legumes overnight or make them in a slow cooker or Instant Pot.

It’s All About Budget-Friendly Proteins

Fake meats are all the rage in this modern age, but the truth of the matter is that they are overly processed and expensive. Some Beyond Meat products or fake meats will cost a lot more than a bag of lentils or quinoa, which extend to several meals. The same goes for dried legumes (see the above tip). Add chickpeas to your salad instead of using mock chicken. Additionally, many vegetables are excellent sources of protein. Click here for some of the best plant protein options.

Try To Only Shop Once A Week

It is best to make a meal plan or gather a collection of potential recipes you’d like to make for the week. This allows you to stock up on items until your next trip. If you have to continually go back to the store, you will most likely spend more money than you need to.

Superfoods Are Great, But Don’t Focus On Them

When we refer to “superfoods,” we are talking about green powders, wheatgrass shots, acai packs, maca powder, and goji berries. All of those foods have their place, but not in your house if you are on a budget. Those items will lead to an extremely high grocery bill that you simply can’t stomach. Many fruits and vegetables contain similar nutrients and health properties to those trendy superfoods. Instead of acai packs, get a large bag of mixed frozen fruit. Add kale or spinach to your smoothies instead of green powders or spirulina. Cut back on these foods and it’ll save you lots!

Make Affordable Recipes

Cheap or affordable meals do not have boring or bland flavors. These meals are all about making frugal foods the stars of your dishes. There are many budget-friendly foods that can be transformed into delicious entrees. You can make lentil stew, black bean and sweet potato chili, vegetable stir-fry, or spiced chickpea tacos.

Don’t Panic If You Can’t Buy Organic

While it is a nice thought to only purchase organic produce, it can’t always be done from a budgetary standpoint. Our main advice: buy organic when it’s feasible to do so. Try your best to buy organic when it comes to the dirty dozen/clean 15 recommendations, but don’t feel guilty or bad if you can’t.

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The ketogenic diet is one of the most popular fad diets in existence. People are attracted to the diet because of the fact that they can eat butter, bacon, and cheese and lose weight. Well, that’s the lazy way to adhere to the keto diet. Is it possible to remain in ketosis while solely eating plant-based foods? We have the answers and some great recipes in this article. 

What Is The Keto Diet?

The keto-diet is an extremely low-carb diet that focuses primarily on fats and protein. The typical breakdown is about 70% fat, 25% protein, and 5% carbohydrates. The point of eating on this model is to allow your body to enter into ketosis, whereby it begins burning ketones instead of glucose for energy. Many common benefits include decreased cravings, increased metabolism, improved blood pressure, and an increase in muscle mass.

How Does Eating Fat Help The Body Burn Fat?

Typically, people consume excess carbohydrates and sugars, which the body cannot burn fast enough. The ending result is that fat accumulates in the body, typically around the midsection. You’d think that eating a fat-rich diet would increase fat storage, but when you deprive the body of sugar and carbohydrates, the primary fuel sources, the body adapts and begins burning fat for energy. As the body burns fat, it creates ketones that help to naturally increase metabolism.

We often get asked if people can continue to eat keto on a raw vegan diet, which accompanies all of our cleanses. The majority of the fats have to come from olive oil, coconut oil, nuts, seeds, avocados, and MCT oil, but know that you’ll be eating more carbs than the typical keto-diet calls for. This is due to the fact that vegetables and fruits contain natural carbohydrates. The goal is to swap high-starch vegetables for low-carb options that are rich in fats and proteins. Ultimately, you should be focusing on nutrient dense low-carb foods like:

• Leafy green vegetables (spinach, kale, collard greens, and chard)
• Non-starchy vegetables (asparagus, carrot, onions, mushrooms, cauliflower, & peppers)
• Healthy nuts (almonds, walnuts, pistachios, and pecans)
• Seeds (chia seeds, hemp seeds, pumpkin seeds, & flax seeds)
• Healthy fats (coconut oil, MCT oil, & olive oil)

To get you going with keto-approved raw vegan recipes, try the recipes below and let us know how you like them.

Keto-Approved Chocolate Chia Pudding

The great thing about using avocados as the base of chocolate pudding is that they are filled with healthy fats and nutrients. This dessert tastes like a rich dark chocolate bar!

Click here to make the recipe.

Keto-Approved Chocolate Avocado Smoothie

Keep your body in ketosis by staying refreshed with this chocolate avocado smoothie. It’s truly the perfect low-carb breakfast smoothie.

Click here to make the recipe.

Keto Approved Hemp Seed Tabbouleh

If you have a hankering for Mediterranean food, this recipe will satisfy that craving. Dressed in a tahini sauce, this tabbouleh is delish!

Click here to make the recipe.

Keto-Approved Walnut Meat Tacos

After taking one bite of these 100% raw vegan, keto-approved tacos, you’re going to crave them forever. They’re the perfect filling entree!

Click here to make the recipe.

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The lymphatic system may be one of the most important bodily systems, despite the fact that it rarely gets discussed. The spotlight typically shines on developing immune strength or improving digestive health, but the body can only do these things if the lymphatic system is functioning properly. Establishing healthy lymphatic flow is one of the best ways to ward off illness and disease.

What Is The Lymphatic System?

Even though you may not feel it, the lymphatic system is always there, working to dispose of toxins and waste. The circulatory system delivers nutrients to the organs and tissues in the body, and the lymphatic system is like the body’s highway for drainage, ultimately playing a large role in natural detoxification. The lymphatic system also has a hand in developing new T cells, which help protect the body from illness and disease. And the lymph nodes and lymphatic tissues throughout the body work to initiate immune responses to foreign invaders, antigens, and bacteria.

How Does The Lymphatic System Get Clogged?

If the lymphatic system didn’t get clogged, we wouldn’t need to write this article. The lymphatic system does not have a pump, unlike your blood, meaning that it relies on the contraction and relaxation of joints and muscles to maintain flow. This means that you are the pump, and being inactive or sedentary means your pump is weak and lymphatic fluid isn’t draining properly. The last thing you want is for your lymphatic system to become stagnant, because that means it is constantly working to dispose of toxins. The longer it takes to eliminate toxins, the greater risk you have of developing:

• Chronic pain
• Fatty deposits
• Arthritis
• Edema
• Ear infections
• Bronchitis, pneumonia, or tonsillitis
• Chronic sinusitis
• Cellulite

Now you can see why lymphatic health matters! There’s no need to run and hide because there are easy ways to get your lymphatic system moving again. See below.

Exercise

Since you are the pump that keeps your lymphatic system going, it relies on you to keep it moving. Sedentary people often feel fatigued, achy, stiff, or worn out, but regular movement can get your lymphatic fluid moving. Whether it is walking for 30 minutes per day, jumping rope, swimming, rebounding, or interval workouts, exercise is the best way to improve circulation, increase lymphatic drainage, and get your heart pumping.

Eat Clean

Establishing a clean, healthy eating plan will help you focus on nutrient dense foods that are free of chemicals, antibiotics, and additives, all of which can inhibit proper flow. When you control your external factors, e.g. diet or stress, you can decrease stress in the body. Treat your body right with cruciferous vegetables, leafy greens, berries, omega-3 rich foods, raw nuts and seeds, healthy fats, and beneficial herbs like ginger, turmeric, garlic, and cumin. All of those foods help improve lymphatic flow.

Massage

Who doesn’t love a good massage? Next time you book a massage appointment, try to request a lymphatic massage that specifically targets lymphatic flow. The massage therapist will apply pressure and rhythmic movements in specific areas that stimulate the drainage of fluid and waste. Studies have shown that lymphatic massages can push up to 78% of stagnant lymph back into circulation.

Use Essential Oils

Essential oils have been known to encourage lymphatic drainage, especially when you massage them around the inner and outer thighs, armpits, knees, and abdomen. Do not apply essential oils directly on the skin; rather, mix them with carrier oils like coconut oil, olive oil, avocado oil, or jojoba oil. Massage in a circular, clockwise motion to move stagnant lymph nodes. The best oils to use include lemon essential oil, oregano essential oil, rosemary essential oil, helichrysum essential oil, or lemongrass essential oil.

Dry Brushing

Dry brushing benefits both the circulatory and lymphatic systems. It is a practice that is very easy to do, so long as you have a brush with stiff bristles. Always brush towards your chest, starting from your hands and ankles. Be sure not to dry brush too hard, especially if you have sensitive skin. The reason you brush toward your chest is because that is where the lymphatic system drains. Click here for a more in depth article about dry brushing.

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