I wanted show you the top 5 Keto mistakes I have seen or experienced while on this program. Hopefully this will help in your keto health and wellness endeavors and make the transition smoother into ketosis.
One way to track the ratio of your diet to stay in the 75%-80% fats, 10%-15% protein and 5% carbs is to check out https://cronometer.com . This is a great site where you can log all your foods during the day and set your preferred ratios so you can see where you are at in realtime. There is also an app for your phone!
When done correctly the ketogenic diet can be a lifesaver and help you mentally and physically so give it a try and email us at firstname.lastname@example.org if you have any questions.
Also, download the free 'Real Food Chart' to see what types of foods you should be eating and which ones to avoid.
You can do this!
Free Nutrition Expo 2018 is less than 20 days away! For more information and to reserve your space, please go to my website - http://www.lowcarbmd.com/upcoming-events.html
In the workshop we will discuss the low carb/Ketogenic diet and benefits such as:
Come and listen from the standpoint of a physician. I will answer any and all questions to get you to be the BEST YOU.
If you haven't already, get a copy your free nutrition guidebook . The role of poor dietary advice has been ignored for too long. Specifically, the“low fat” and “lower cholesterol” message have had unintended disastrous health consequences. Now you can have a role in reversing obesity and Type II Diabetes and help others.
Source: Harvard Health Publishing - Harvard Medical School - Marcelo Campos, MD
Recently, many of my patients have been asking about a ketogenic diet. Is it safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss.
What is a Ketogenic diet?
In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.
Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition. Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.
Are there benefits of a Ketogenic diet?
We have solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the possible benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer. However, there are no human studies to support recommending ketosis to treat these conditions.
Weight loss is the primary reason my patients use the ketogenic diet. Previous research shows good evidence of a faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet, or even a Mediterranean diet. However, that difference in weight loss seems to disappear over time.
A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.
What’s the bottom line?
A ketogenic diet could be an interesting alternative to treat certain conditions, and may accelerate weight loss. But it is hard to follow and it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. We also do not know much about its long-term effects, probably because it’s so hard to stick with that people can’t eat this way for a long time. It is also important to remember that “yo-yo diets” that lead to rapid weight loss fluctuation are associated with increased mortality. Instead of engaging in the next popular diet that would last only a few weeks to months (for most people that includes a ketogenic diet), try to embrace change that is sustainable over the long term. A balanced, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.
There are many studies done on Intermittent Fasting and the health benefits that can come from it if done correctly.
Intermittent Fasting (IF) is currently a major health and fitness trend. People are using it as a way to help lose weight and improve overall health. We’re going to explain what it is, go over the benefits and risks, and walk you through how to safely incorporate it into your life, if it’s something you want to try.
What is Intermittent Fasting (IF)?
Intermittent Fasting more accurately describes an “eating pattern” than a “diet.” With IF, you cycle between periods of fasting and eating. It doesn’t dictate what to eat; it dictates when to eat.
Is it safe to do?
You’ve probably heard that to keep your metabolism chugging along, you should eat every 3-4 hours. But going through periods of fasting is actually more “natural” than eating every few hours. That’s because our ancestors (the hunter-gatherer ones) didn’t have the convenience of 24/7 access to food. They didn’t have restaurants, grocery stores, or refrigerators. They sometimes had to go extended periods of time without food due to availability. Fasting is also a part of religions. In other words, humans are physically able to function without food for extended periods of time.
What are the most popular methods?
By limiting the hours you eat, the idea is that you’ll consume fewer calories and lose weight. Intermittent Fasting only works as a weight loss method if you don’t compensate by eating too many calories during the eating periods. It’s also critical that you eat healthy foods when you do eat. Binging on junk food after hours of fasting won’t do your health any good.
What are the benefits?
While weight loss is the most highly touted one, research shows IF offers many other health benefits.
Are there any risks to IF?
For some people, Intermittent Fasting may not be beneficial, and could even be harmful. Consult your doctor prior to fasting if you:
What can I drink during fasts?
Water, coffee, tea, and other non-caloric beverages are fine. Coffee can help suppress appetite so is popular during fasts. Avoid adding sugar to your coffee. A little bit of milk, cream, or heavy cream is okay.
Can I take supplements during fasts?
It’s not only okay to take supplements, it could help you feel better. Exogenous ketones are an example of a supplement that can help during Intermittent Fasting. Here’s how they can help:
Any last words of advice?
Keep in mind that Intermittent Fasting is just one of many methods that can help you lose weight and lead a healthier life. But always remember that eating real (unprocessed) foods, staying hydrated, exercising regularly, and getting adequate sleep are the most important factors for health and wellness.
We will cover this topic in more detail at our upcoming Low Carb Nutrition Expo on January 14, 2018.
Visit our link for more information and to RSVP - click here
You can do this!