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In fact, the ketogenic diet incorporates fats (avocado, olives, olive oil, salmon, and nuts to name a few!) that are advantageous for heart health and overall wellness. Water is an important element of our everyday lives, especially on keto. In the beginning of your journey with the ketogenic lifestyle you should make sure you are getting adequate amounts of liquids, especially water, to replenish all water lost. When you cut down on carbs, your body begins to search for an alternative source of energy–fat and ketones. You may notice that in the first few weeks of keto you are urinating more than usual. If you’ve got the “how much water should I be drinking in a day?” question stuck in your head, read on to find out what amount is best. Does Keto Cause Dehydration?Not exactly. Right before you start keto, glycogen is stored in your muscles and liver. There are about three grams of water bound to one gram of glycogen. When you begin to burn through that storage, you excrete water through sweat and urine. [1] That’s why in the beginning you will experience rapid weight loss, which is mostly fluid loss (water weight).
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Option Two: Chile verde platter of pork, green sauce, sour cream, and guacamole–skip the rice, beans, and tortillas!keto friendly restaurantketo friendly restaurantScenario Five: You’re out for Chinese or Vietnamese food, or for sushi. Option One: Beef and broccoli and egg drop soup instead of a noodle dish. Option Two: Vietnamese Pho (meat, noodle, herb, and vegetable soup)—omit the noodles and ask for extra veggies and herbs–this is a standard option on most menus!Option Three: At sushi, instead of a role with rice, ask for it to be wrapped in cucumber–this, too, is a standard option on most menus!keto friendly restaurantketo friendly restaurantketo friendly restaurantScenario Six: You’re out to breakfast or brunch with family and friends. Option One: Omelet with your favorite low-carb additions (cheese, bell pepper, mushroom, tomato) and coffee. Option Two: Eggs Benedict with no bread base (most restaurants will make it this way); ask to add fresh produce such as leafy greens, asparagus, tomatoes, or mushrooms. keto friendly restaurantketo friendly restaurantScenario Seven: You’re at a fine dining establishment to celebrate a special occasion. Option One: Steak and lobster with a green vegetable, and a glass of red wine. Option Two: An eclectic seafood dish with fish, shellfish, and low-glycemic produce. Option Three: A fancy poultry dish such as duck confit with low-sugar fruits and greens. keto friendly restaurantketo friendly restaurantketo friendly restaurantContrary to popular belief, the keto nutrition plan can be achieved even if one frequents restaurants–you just have to be a little meticulous about your order! As with anything, once you establish a routine, ordering dining out on keto will become second nature. Making modifications to the menu can be beneficial to anyone (keto or not) since typical restaurant fare consists of excessive portions, far surpassing the needs of human energy requirements.
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The process of gluconeogenesis primarily takes place in the liver. Gluconeogenesis allows you to create your own glucose from protein and fat, so you don’t need dietary carbohydrates. Isn’t All That Fat Bad for Your Heart?Low-carb diets and ketogenic diets are higher in fat, including
saturated fat, which has been demonized for some time. Despite the demonization of saturated fat and the claim that ketogenic diets raise blood cholesterol, the opposite has shown to be true. Studies show natural saturated fat can be beneficial and neither dietary cholesterol nor saturated fat have any significant effect on the risk of heart disease. Dietary cholesterol also has little to no impact on blood serum cholesterol, so you can eat that delicious omelet without worrying about heart disease and cholesterol. [10] [11]Mounting evidence reveals low-carb and ketogenic diets improve the risk factors of heart disease by decreasing triglycerides, increasing the HDL (good) cholesterol, lowering blood pressure, decreasing insulin resistance and inflammation, and more!There Aren’t Enough Healthy Plant Foods on KetoLow-carb doesn’t mean no carb. You can eat lots of low-carb veggies, nuts, seeds, and other nutritious, flavorful plant
foods on keto. Plant foods contain advantageous compounds like antioxidants. While some people choose a carnivore keto approach that excludes or minimizes plant foods, others follow a
vegetarian or varied omnivore style of eating. kale salad with nuts and lemonVegetarians and vegans often follow a ketogenic diet.
