Category: Keto Beginner's Guide

Category: Keto Beginner’s Guide

Keto Diet Foods: Using a Keto Food List

Want an in-depth guide to how to navigate a Ketogenic diet food list?

Perfect Keto has laid it out “perfectly”, so the mindset of “restrictions” becomes an exploratory liberation with meals.

Some people mistakenly think that the ketogenic diet is restrictive. But once you start looking, you’ll find there are hundreds of food variations you can eat once you’re low-carb. All your favorite flavors — from Indian food to Mexican, savory to sweet — are on the approved keto food list.

The first few weeks on keto might be a little rough, but once you’re fat-adapted, those cravings will subside and you’ll have plenty of go-to keto meals on your roster. CLICK HERE for their step by step guide and Keto food list!



How Can Your Ketogenic Diet Improves Your Brain Health? [A Study Review]

Keto Diet Linked to Improved Brain Health: Studies

A ketogenic diet is a high-fat, low-carb diet that aims to change the way our body uses energy. Our modern lifestyle has got us hooked to high-carb foods such as bread, pasta, rice and the like. The body converts carbohydrates into the sugar glucose instead of burning the fat deposits already available.


For those wanting to lose weight, it is important that they pay attention to how their body uses energy during physical and mental activities. Sticking to a high-fat diet will train the body to burn fat into ketones instead of being dependent on glucose for energy. When this happens, the entire body and brain will be fuelled by ketones produced by the liver. This monumental shift, if sustained over a period of time, will lead to weight loss when accompanied by physical exercise. At the same time, a ketogenic diet can also help to keep diabetes at bay.


Keto Diet and Brain Health

According to a literature review paper published in the journal Nutrients, adhering to a ketogenic diet might help to ward off neurodegenerative diseases in humans. Published in January, the researchers also cited experiments conducted on mice which concluded that a ketogenic diet led to significant improvements in the cognitive functioning of the brain.


Falling back on earlier studies, the researchers mention that a low-carb diet can be effective in reducing amyloid beta – a protein which is a sticky plaque-like substance that collects in the brain and is one of the primary components leading to Alzheimer’s disease. This neuro-degenerative disease usually occurs in adults who are in their mid-sixties. An irreversible and incurable disorder which leads to the loss of brain cells thereby causing memory loss, latest studies are focusing on the role of nutrition and diet in causing or preventing the disease.


In their literature review of previous scientific research conducted on the effect of ketones on brain health, the researchers found that older adults with memory deficits due to mild/moderate Alzheimer’s disease performed significantly well on cognitive tests when they consumed medium-chain triglyceride (fatty acids) which in turn, increased the levels of the ketone body β-hydroxybutyrate.


Another study published in the journal Neurology focused on the role of ketogenic as well as low-fat diets in slowing down the progression of Parkinson’s disease. An incurable neurological disorder, it causes problems in bodily movement with the first signs of the disease being hand tremors.


While both the diets led to marked results in reducing motor and nonmotor symptoms of the disease, consumption of a low-carb, high-fat diet (ketogenic diet) proved to be more effective in fighting nonmotor symptoms of Parkinson’s disease.



Although more studies are being conducted in the field, it is clear that diet and nutrition has a major role to play in maintaining physical and mental well-being. As the studies have found out, adhering to a keto diet can be extremely beneficial for the brain and the body in the long run. So try it out!

Does Stress Affect Keto Diet Results?

Yes, it does! In fact, excessive stress can mess up everything, whether it is your metabolism, the functioning of the digestive system, your sleep cycle, or your choice of food. You are more likely to give in to food cravings when you are under a lot of stress. Additionally, you might be more prone to getting migraines, headaches, muscle spasms, and back pains when you are stressed out due to which you might hold back on the keto.


Can stress also slow down the process of ketosis? Apparently, it can. Dr. Colbert, in his book, “Dr. Colbert’s Keto Zone Diet: Burn Fat, Balance Appetite Hormones, and Lose Weight,” pointed out that your favorite low-carb, high-fat, and medium protein diet might not be as effective if you are unable to manage stress. This is because a high level of the stress hormone – cortisol – ultimately leads to the production of more adrenalin.

Now why this is problematic? Well, more the adrenalin, more the blood sugar. If you have enhanced blood sugar levels, your body is going to use that for energy instead of kickstarting the process of ketosis.

But most of us are bound to be stressed out every now and then, given our hectic lifestyles. This is why we need to be proactive when it comes to dealing with stress, especially when it might play spoilsport when we are trying to get a fitter body and a healthier mind. Here are some ways you can reduce stress while on the keto diet:

1. Exercise is one of the most effective stress busters. Go on a brisk walk for 20-30 minutes every day to lower stress levels as well as to boost your mood.

Consider talking to a therapist to learn stress management techniques.

Numerous studies have proved that yoga and meditation can lower stress levels. Not only does meditation calm the mind, but it also releases tension from the body.

Get a hobby and make sure that you get back to it at least thrice a week. Draw, paint, sing a song, do gardening, or write a poem. Whatever makes you feel good!

Get hold of keto-friendly recipes of your favorite food items!

At the same time, it’s important to remember that a change in diet can trigger the stress response in your body. If you are shifting to the keto diet, it would be advisable to make the change over a course of days, gradually weaning yourself off carb-rich foods.

Many people report symptoms of stress on the first few days of keto, but the effects wear off as their body gets habituated to the diet. Remember, you are trying to replace the very source of your energy; patience is the key!