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The Ketogenic Diet – A Simple And Complete Guide

A lifestyle approach to melt the kilos while reducing risk of several diseases.

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Full guide to ketogenic diet

INTRODUCTION TO KETO  |  WHAT IT IS  |  WHAT IT’S NOT |  FOODS TO AVOID |  FOODS TO EAT  |  IS THE KETOGENIC DIET HEALTHY FOR YOU?  

Along with Intermittent Fasting, the Ketogenic Diet is definitely on trend right now. It’s being touted as a healthy weight loss machine that can help you to drop up to 10 kg within the first week.

While there’s nothing new about cutting back on carbs and sugar as a strategic vehicle to weight loss and a healthier lifestyle, the Ketogenic Diet makes grand claims of being able to melt weight at an accelerated pace.

There’s plenty of evidence to support these assertions.

Scores of people who’ve attempted this diet have testified to rapid weight loss, fuelling an already growing interest in this unconventional approach to eating.

When the Ketogenic first appeared on my radar, I dove into the vast world of Youtube personal vlogs for unsponsored reflections and reviews. As far as losing weight is concerned, many people have really had success.

What’s more, there’s nothing crash diet-y about the Ketogenic Diet.

Quite the opposite, actually. You are able to have as much food as you want. In fact, you can go ahead and have literally all the good stuff. Bacon and all kinds of juicy meat! You can have the cheese, eggs, oils, seeds, sausages, and enhance some of the greens with butter.

The catch, however, is that you also have to keep your sugar and carb intake very, very low.

WHAT IS KETOGENIC DIET?

The Keto diet entails a significant reduction in the consumption of carbohydrates, which are then replaced with fat.

See?

According to Healthline.com, the metabolic state resulting from the practice is known at ketosis. This process, according to an article published on the Harvard website, happens when your body releases ketones into the bloodstream.

In a nutshell, your body tends to rely on the blood sugar cells produced by carbohydrates as the main source of energy.

When you reduce your intake of carbohydrates significantly, which results in fewer sugar blood cells making rounds in your system, your body begins to break down stored fat into molecules called ketone bodies.

RELATED: INTERMITTENT FASTING – EVERYTHING YOU NEED TO KNOW 

In simple terms, the Ketogenic Diet is the replacing of sugar and carbohydrates with mainly fat and proteins so that the body may use the fat as a source of energy, resulting in weight loss. This diet typically involves foods such as meats, processed meats, eggs, sausages, cheese (yes, yum!), fish, butter, oils, seeds, veggies and nuts.

Fruits, while healthy and nutritious, carry a lot of naturally occurring sugars, which aren’t going to keep your body in the state of ketosis.

Unfortunately, natural sugars are bad news for those seeking to torch kilos through the Ketogenic Diet, so fruits and honey aren’t go-to’s here.

WHAT IT ISN’T

Although the eating method is quite restrictive, forcing participants to abandon carbohydrates that make up about 50% of the food people eat on a daily basis, it’s not a crash diet. Unlike most quick-fix  weight loss eating plans, Keto does not place any emphasis on the amount of food.

The focus is mainly on the kinds of food of food you can and can’t have. Some people have cited this reason for their continued weight loss despite lofty indulgences.

RELATED: 10 SUPERFOODS FOR IMPROVED HEALTH 

As a rule of thumb, however, moderation is always the safest principle. Keeping an eye on creating a slight caloric deficit is still beneficial for those looking at accomplishing smaller waistlines.

FOODS TO AVOID

The downside to the Ketogenic Diet revolves around its drastic restrictiveness. It’s also the reason why some people aren’t able to stay on it over the long haul. You are expected to abandon entire food groups you’ve known your whole life, many which are really quite delicious. Life without any form of potatoes is a troubling thought for me, amongst other foods without which life is not as fun.

Basic rule;  Foods with carbohydrates should be avoided, or limited. These include:

Sugary Foods – fruit juice, fruits, cakes, ice cream, doughnuts, sweets, sodas etc.

Root Vegetables – Potatoes, carrots, sweet potatoes

Starches and grains – wheat based cereals, pap, rice, pasta etc.

Beans – This includes lentils

Low Fat/Diet Products – These tend to be more processed, and likely to be higher in carbs.

Alcohol: More bad news.

FOOD TO EAT 

Meat – Every meat under the sun is permitted.

Fish

Eggs: You can have fried eggs using some olive oil. I still prefer boiled, though.

Butter – Butter is always nice with roasted (non-root) vegetables.

Cheddar – Go for unprocessed.

Healthy Oils

Avocados – Fun fact, I literally couldn’t stomach these prior to starting. But when restrictions starting coming into effect, you will find avocados to be unbelievably tasty, if you weren’t already a fan.

Green Vegetable: Low carb ones are preferred. Greens are the best, but you can also have tomatoes, onions, peppers, etc.

IS THE KETOGENIC DIET HEALTHY? 

This question continues being hotly contested. There are many factors to be considered, such as the health of those who seek to participate prior to starting, their motivations for going on this diet (always a good idea to consult a relevant health professional before introducing massive changes to your eating patterns), and many other factors.

That said, there’s a minefield of research indicating that the Ketogenic Diet comes with a plethora of health benefits.

There are some studies, according to Harvard, that prove the diet’s effectiveness in reducing seizures in children. MedicalNewsToday.com also note  such incentives as helping with the risk of cancer, reducing acne, positive effects on your brain and improving the overall health of your heart.

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Black Panther: Wakanda Forever to land on Disney+ in February

Welcome to Wakanda!

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Black Panther Wakanda Forever

Fans of the Marvel Cinematic Universe are in for a treat. Disney+ has announced that 1 February marks the arrival of Marvel Studios’ “Black Panther: Wakanda Forever.” The blockbuster will be joining 16 other on the streaming platform.

ABOUT THE MOVIE

Queen Ramonda (Angela Bassett), Shuri (Letitia Wright), M’Baku (Winston Duke), Okoye (Danai Gurira) and the Dora Milaje (including Florence Kasumba) fight to protect their nation from intervening world powers in the wake of King T’Challa’s death.

As the Wakandans strive to embrace their next chapter, the heroes must band together with the help of War Dog Nakia (Lupita Nyong’o) and Everett Ross (Martin Freeman) and forge a new path for the kingdom of Wakanda. Introducing Tenoch Huerta Mejía as Namor, ruler of a hidden undersea nation, the film also stars Dominique Thorne, Michaela Coel, Mabel Cadena and Alex Livinalli.

“Black Panther: Wakanda Forever,” directed by Ryan Coogler and produced by Kevin Feige and Nate Moore, is now playing in theaters. 

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Music

The Shocking Fallout of Black Motion

Tensions have reportedly escalated.

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They are one of South Africa’s most revered music duos.

Their discography packs both blockbuster club bangers and lush delights for lovers of House with a transcendental African sonic flair. And the explosive fallout of Black Motion, which has been splashed across the internet long before reaching the courts, has shocked many.

Loved for their electrifying live performances and awe-inspiring chemistry, Mörda and Smol have always seemed like musical soulmates. But that relationship seems to have reached a bitter end.

In 2022, rumours of their reported split triggered a frenzy on the internet. Following the uproar, the group’s members Bongani Mohosana, who now goes as Mörda, and Smol (real name Roy Thabo Mabogwane), jointly calmed fears that they had fallen out.

It had been said the break would be temporary, as Mörda moved to focus on the release of his solo studio album.

Far from it, it now seems. The parties have escalated things to court.

According to reports, Black Motions have confirmed that they had pressed charges against Mörda for alleged housebreaking and theft.

A court order by the High Court in Gauteng posted on social media has ordered Morda to “restore possession of a recording studio apparatus” to the group by 13 January, at 5pm. 

Black Motion shared snaps of the alleged damage caused by Morda – a broken door and stolen equipment.

 

It looks like we won’t be getting a new Black Motion album with Mörda anytime soon.

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Reality Shows

Inside the Big Brother Titans Premiere!

South Africa and Nigeria unite under Biggie’s roof.

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Sunday, 15 February 2023, marks the roaring arrival of BBTitans.

WHAT YOU SHOULD KNOW.

The highly anticipated social experiment brings under Biggie’s roof housemates from both South Africa and Nigeria. And for 72 days, we will be splashed with the finest in South African and Nigerian swag, banter, romance and all the trappings of a fun-filled, dramatic and – we’d hope – an entertaining show.

A first of its kind, the social experiment assembles the most colourful personalities from the two nations to outwit, outplay and outsmart each other in a bid to get their hands on a massive bag, life-changing bag!

In addition to a number of lofty prizes that will likely be on the line throughout the season, the winner of the show will also be walking away, a whopping grand prize of US $100 000 (over R1,7 million) is up for grabs for the one who trounces his Housemates to charm audiences across the continent.

That’s not all; the amount of social capital, celebrity and opportunities for lucrative brand deals after the show, all form part of the career-launching lift-off that comes with being on the popular franchise.

Both Big Brother Mzansi host Lawrence Maleka and Big Brother Naija’s Ebuka Obi-Uchendu will co-host this debut season.

Fans of Big Brother Mzansi and Big Brother Naija in the diaspora are not left out as Showmax will stream the show in the United Kingdom, New Zealand, and about 50 other countries.

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