On Keto, The Nigerian Diet and Keto Meal plans. Wait what? 9jafoodie is writing about Keto. Simple answer is that the 9jafoodie blog has always been a place to educate and provide researched information on all things Nigerian food related. Whether or not I am a believer or practitioner of something, my hope is to always be objective enough to provide science based fact about it. However I do understand that my approach doesn’t work for everyone, some prefer more restrictive approach like the Keto diet and this is completely fine, as adults we are free to make our choices. My goal with this post is to inform, not to sway anyone one way or another. I hope this post serves to enlighten you on what Keto is, how it works, why it works and necessary steps to take if you are interested in a ketogenic Nigerian diet. What is Keto. Keto is a diet approach which require its followers to eat meals high in fat, low in protein and very low in carbohydrate. A true keto diet requires the body to be in a state of ketosis which conversely create a lower insulin environment and ultimately reduces fat store. How does Keto diet work. Find out what to eat, drink, and avoid while breastfeeding, and get our handy meal plans for nursing moms. Having a healthy breastfeeding diet can help you and your baby. Here’s how to get the right nutrition to provide your baby with a liquid lunch. Even though it's natural. Breastfeed without restriction Research tells us that both more frequent breastfeeding and breastfeeding longer than six months increases maternal weight loss. Diet (nutrition), the sum of the food consumed by an organism or group; Dieting, the deliberate selection of food to control body weight or nutrient intake. How to have a healthy diet while you are breastfeeding, including advice on what vitamins you need, and foods to avoid while breastfeeding. Breastfeeding is a natural and rewarding process; however, it can be harder than it looks. If you have trouble breastfeeding, contact your health care. The premise of keto diet is that when the body is starved of carbohydrate (which is the primary source of glucose for the brain) it has no choice but to use available fat. This is achieved by a conversion process through the liver which converts fat into fatty acids and ketones. The ketones produced is then used as the primary form of energy for the brain. The difference is present in the ratio of Macro nutrients (Fat – F, Protein – P, Carbohydrates – C) required on a daily basis. Standard Keto: 7. F – 2. 0%P – 5%CHigh Protein Keto: 6. F – 3. 5%P – 5%CTo put things in perspective, here is what macro breakdown would look like for someone who consumes 1. Fat Matters. In the world of keto, not all fats are created equal. ![]() It is best to seek out medium chain triglycerides which are said to be more ketogenic than their long chain counterparts. Because of the shorter carbon chains, these types of fat are easier for the body to convert into energy which is the primary requirement of a high ketogenic diet. The best oil of choice in this category are. Coconut oil. Palm oil. Butter (organic animal fat)Olive oil. Who should try keto. ![]() ![]() It is extremely important that you do adequate research before embarking on any type of diet especially one that is highly fat cantered like keto. If you are unsure of your situation, please speak to a medical professional. Here is a general guideline: Physically healthy. Not pregnant or looking to get pregnant. Not breastfeeding. No high blood pressure. Risks. As with any other super low carb diet, keto will lead to dramatic weightloss in a short period of time BUT, it’s important to note that there are health risks not only from drastically low carbohydrate consumption but also from extremely high fat consumption. Because the liver is tasked, keto diet can lead to enlarged liver. Extremely high fat diets can lead to coronary artery disease as well as cerebrovascular strokes. WebMD offers diet tips for new moms that will help boost your energy and increase nutrients for both you and your baby. ![]() Ratio matters! Consumption of too much carbohydrate or protein on a keto diet can potentially lead to organ failure. If the goal is ketosis, PLEASE understand and stick to recommended macro breakdown. Breastfeeding can be a challenge in some situations such as sore nipples, a low supply or oversupply of milk, engorged or plugged ducts, breast infections, and a baby. Science is finally inline with what we know for years that saturated fats don’t cause heart disease ; however high fat intake from unrecommended sources can still elevate blood lipids which increases the risk of heart diseases. Final Note. In all the research I read while writing this article, KETO comparative is often on low fat diet & high carb diets compared to keto. I think it’s extremely important to note that most of the purported benefits associated with keto are present on low carb, regular fat diets as well. ![]() Related. Join our list. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Thank you for subscribing. Something went wrong. Free Diet Plans at Spark. People! I realized how good it felt, Two weeks from now, you'll say the same thing. Make a few small changes, and after you master those, make a couple more. No individual result should be seen as a typical result of following the Spark.
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