Healthy living

Introduction

Hello and welcome to my book of healthy living! Here I'll be giving tips on how to lose weight, eat well, and stay happy and healthy!

Let's start with a list of some of the most popular diets!

#1 : Ketogenic Diet
https://www.healthline.com/nutrition/ketogenic-diet-101
The "keto" diet is all the rage these days, but what exactly is a ketogenic diet?

The keto diet is a short-term, low carb and high fat (LCHF) diet that focuses on weight loss.
On this diet, your calorie breakdown looks like this: 70-75% fat, 20-25% protein, and 5-10% carbs.

You may be thinking, how does a high fat diet help you lose fat? That's a perfectly valid question. The answer lies in switching your body from burning carbs (glucose) to burning fat (ketones) through the state of ketosis.

You see, when you eat carbs, your body must produce insulin.
Yet, insulin causes fat cells to be stored in the body instead of entering the liver to be used as energy.
When you go strictly low-carb, you lower insulin levels and enter ketosis, which lets fat cells release stored water and then be burned as fuel.

The keto diet is a diet that calls for drinking tons of water and cutting carbs to make your body use it's storage of fat. When done properly, people experience weight loss and often better sleep, have more energy, and find it easier to concentrate.

One thing to keep in mind is that you may have a negative reaction if you don't keep potassium, magnesium, and sodium levels up. Luckily, you can get a supplement for that!

KETO FRIENDLY FOOD GROUPS:
1. Low carb vegetables (Arugula, spinach, eggplant, mushrooms, broccoli, cauliflower, zucchini, bell peppers, fennel, cabbage, celery, Brussels sprouts, kale, etc.)
2. Low sugar fruit (Tomatoes, avocado, blackberries, raspberries, blueberries, strawberries, coconut, lemon, and limes, etc.)
3.  Seafood (Wild salmon, sardines, mackerel, shrimp, crab, tuna, mussels, cod, etc.)
4. Meat (Chicken, turkey, beef, venison, pork, lamb, etc.)
5. Nuts and seeds (Macadamia nuts, flaxseed, Brazil nuts, chia seeds, walnuts, pecans, hemp seeds, hazelnuts, sesame seeds, pumpkin seeds, almonds, etc.)
6. High-fat Dairy products (Cheese, cottage cheese, plain Greek yogurt, cream, butter, etc.)
7. Oils (Extra-virgin olive oil, coconut oil, avocado oil, nut oils, coconut butter, MCT oil, etc.)
8. Eggs

KETO UNFRIENDLY FOOD GROUPS:
1. High sugar fruit (apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, grapefruits, plums, mango, etc.)
2. Grains and starches (wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, sprouted grains, etc.)
3. Root vegetables (potatoes (both sweet and regular), carrots, yams, parsnips, yuca, beets, turnips, etc.)
4. Grain products (cereal, bread, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, bagels, muesli, flour, etc.)
5. Legumes (black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils, etc.)
6. Sweeteners and sweets (cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, corn syrup, candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, custard, etc.
7. Alcohol (beer, cider, sweet wines, sweetened alcoholic drinks, etc.)
8. Sweetened sauces and dips (ketchup, BBQ sauce, tomato sauce, some salad dressings and hot sauces, etc.)

#2 : Paleo Diet
https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu
Many people go Paleo because they want to invest in better nutrition and health.

The foundation of the Paleo diet is the principle of returning to what early humans used to eat in the Paleolithic era.
This was a time before the practice of harvesting grains, refining sugars, and adding artificial preservatives to food.