4/7/2023 0 Comments Keto 28 day planEating dairy can lead to higher levels of insulin in your body. PCOS – One of the many possible symptoms of PCOS is insulin resistance.In order to increase milk production, cows are given growth hormones and antibiotics.Dairy also can contribute to an increase in acne breakouts.It may cause constipation which is due to a combination of their lactose intolerance and also the fact that there is no fiber in dairy.It also raises your cholesterol levels increasing the risk of heart disease.These cancer types include prostate, breast and ovarian cancers. Dairy has also been linked to cancer in numerous studies.However, humans lose this ability as we grow up. Infants and children produce enzymes that break down lactose. Lactose is the sugar found in cow’s milk and breast milk. It’s estimated that 75% of the world’s population is actually lactose intolerant.There are many reasons why you may want to try going dairy-free. Sleep cycle will improve and an increase in energy levels.Improvement in skin, nails and hair health.Improved digestion and flatter tummy without all the grains, legumes, sugar and dairy.This will aid in helping shed a few pounds of body fat. Improve gut health and reduce inflammation in your body.You will benefit from clean keto eatingin many ways: The symptoms of dehydration are often referred to and dangerously brushed off as the “keto flu”. Your body will excrete and retain less water. Carbs are responsible for your body holding water. Water, Daily: One of the most common side effects of the keto diet is dehydration. Dirty Keto options can cause bloating, inflammation, sugar cravings and will often lead to weight gain post-challenge.ĭrink 64 oz. Quitting sugar and artificial sweeteners can also aid in more energy, balanced hormones, especially insulin levels, and clearer skin!Īvoid all Dirty Keto Options: The point of this challenge is to eat wholesome foods full of nutrients to get our bodies back to working efficiently as possible. No Added Sugar or Artificial Sweeteners: Removing added sugar and artificial sweetener for the duration of 28 days will help with cravings and gut health. Removing these items will help reduce cravings and strengthen gut health. No legumes, with the exception of green beans. Be sure to read labels to ensure clean ingredients. You may include dairy-free cheese, sour cream and cream cheese in this challenge. No Dairy, Alcohol, Grains or Legumes: No dairy, except for ghee or clarified butter. This is the most important part of the program. The whole point of “keto” is to switch your body from burning carbs as fuel to burning fat as fuel. Dirty keto often consists of eating processed foods, that may fit under the correct number of carbs each day, but doesn’t necessarily include nourishing, nutricious food.Ģ5g Net Carbs Daily: Sticking to 25 grams of net carbs daily will get your body into ketosis. Clean keto consists of a diet of wholesome natural foods that are full of nutrients that your body requires to function correctly. The difference between clean and dirty keto is straightforward. About 70% of the diet should be from fat, 20-25% protein, leaving 5-10% to come from carbs. If you’re feeling very hungry this is a red flag that you’re not eating enough fat. You should not feel like you’re starving, instead, you should feel sustained and have plenty of energy. Since your carb consumption on this diet is very low, your food intake must be high in fat or else you won’t have enough energy to sustain yourself. Some people can enter ketosis by eating up to 50 grams of net carbs a day, however, this takes testing and time to find out how high your tolerance is. To achieve ketosis, the goal is to keep your net carbs under 25 grams per day. You can find this by looking at the nutrition label of the foods you eat. The formula for net carbs is Total Carbs – Dietary Fiber = Net Carbs. To do this, you’ll need to track your daily consumption of Net Carbs. The best way to get your body into ketosis is by eating the keto diet. However, when eating Keto, you’ll be consuming fewer carbs which allow your body to burn fat for energy instead, also leading to weight loss. Our body’s first choice of fuel for energy is carbohydrates, and the standard American diet is very high in carbs. Once your body starts producing ketones, your body is in ketosis. Instead of burning carbs, your body begins to burn stored fat. The Ketogenic diet gets its name from the small fuel molecules called “ketones” produced by your body as an alternative fuel source that is used when blood sugar is in low supply. Listen to The Peachy Life wherever you get your podcasts! What do Ketosis, Keto, and Ketogenic Mean? Ketogenic Diet & Lifestyle
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