January 5th is National Keto Day, a day dedicated to improving our health. According to recent studies, there are several advantages to the high-fat, low-carb ketogenic, or “keto,” diet.

Benefits

Two of the most significant perks seen with the keto diet are weight loss and healthy blood sugar support. In fact, studies have shown improved glycemic control for those with type 2 diabetes while adhering to a ketogenic diet.

A ketogenic diet may also maintain healthy blood pressure and cholesterol levels, among other health advantages. Individuals suffering from Parkinson’s and Alzheimer’s illnesses can possibly benefit from it.

Now that we’ve all committed to changing our diets and exercising, what comes next? I am aware that there are several options. I will stick with what is most convenient and effective for me. Following back surgery, I shed more than 150 pounds. I’ve dropped weight and my doctor is happy that I’m following this diet since it helps manage my diabetes. My spouse, who has had diabetes for many years, has also presented his doctor the clinical evidence.

Although we often follow a low-carb rather than a true Keto diet, a lot of the items and dishes may be used for either. The blood testing indicates that it lowers our total cholesterol, raises good cholesterol, and decreases bad cholesterol even further. Blood sugar levels fall sharply and remain low. In my instance, type 2 diabetes has been reversed. Not to mention the weight reduction. Just to let you know, there are different kinds of diabetes. Please know which kind you have and speak with your doctor. What is beneficial for type 2 may put type 1 in hazardous situations.

This is excellent news, then. You can have eggs, cheeses, poultry, steak, and other vegetables. You can also have dairy products and dark chocolate. Saying “no” to most breads, pasta, sweets, cakes, and cookies is the bad news. There are an increasing variety of meals available. One of the main complaints in the South is that there isn’t macaroni and cheese. There are currently a number of excellent brands that use substitute components, such as pasta produced from cauliflower.

With recipes like Garlic Butter Steak bites, and tons more, chances are they won’t be missed as much as you thought. Even Lasagna can be converted to low carb and Keto Friendly. Veggies like cauliflower, zucchini, broccoli, spinach, take over for potatoes and pasta. Be sure to check My Recipes Page often for new culinary creations.

As we do a non strict version we have learned to change out certain ingredients to make them more friendly. Buy Yukon gold or red potatoes instead of Idaho russets, whole wheat pasta for spaghetti, veggie tots, and with stores like Amazon Fresh Groceries we are no longer limited to only what’s on your local shelves.

Keto Plan

How does the diet work? By eliminating carbohydrates, your body will use up its store of glycogen first. Then it will move into ketosis and begin burning fat.

Primarily, a keto diet consists of healthy fats, like eggs, avocado, olive oil, and sustainably-raised meat. Nuts, seeds, dairy, and low-carbohydrate vegetables such as asparagus, broccoli, and green peppers are also easy to incorporate. Coconut oil, grass-fed butter, and ghee add fat and flavor to a keto diet. Occasionally, small servings of berries are added to the menu.

Eliminate these foods if you are considering a keto diet:

• sweets, sugar, sodas, baked goods
• grains, whole grains, and starches
• fruits, starchy vegetables
• hydrogenated oils, vegetable oil
• diet foods, including low sugar, sugar-free, low-fat foods

Your family will join the bandwagon without major tribulations. Most children only notice the absence of sugary sodas and snacks. Best of all these changes will set them on a path to a much healthier, happier life. Try one of our family favorites and start changing your health. Check out some of the great foods now stocked at Walmart. Zoodles, Whisps, Veggie Tots by Green Giant, Sweet Potato Fries, Kodiak Frozen Waffles and Pancakes, Crepini Egg Thins, Cauliflower, Caulipower Frozen Pizza.

Find these and other great meals on my Recipe page. They are not all Keto diet but if you just have to cheat or treat yourself you can find a great one here too.

NATIONAL KETO DAY HISTORY

The Vitamin Shoppe founded National Keto Day on January 5, 2019, to educate and bring awareness to the ketogenic diet and further highlight the many health benefits a keto lifestyle offers.

Explore More…

• Mediterranean Diet Month
• Gluten-Free Awareness Month
• Celiac Disease Awareness Day
• National Keto Day
• World Vegan Day
• World Vegan Month

HOW TO OBSERVE NATIONAL KETO DAY

If you’re considering the keto approach to a healthier lifestyle, or are already engaged in it, whip up your best keto meal or snack, and post a pic of it to Instagram using the hashtag #NationalKetoDay. For every post, The Vitamin Shoppe will donate $5 to Blessings in a Backpack, a non-profit organization that provides food on weekends to elementary school children across America who might otherwise go hungry.

You can also stop into your local The Vitamin Shoppe the weekend of the 5th to sample various keto products for free. Make sure to follow @vitaminshoppe on Instagram for more details!