Category: Blog

Review of the Ketosis Diet

Ketosis refers to a system where you abandon diets that are rich in carbohydrates and switch to fatty foods. This leads to ketone molecules building up in the bloodstream. As a result, blood sugar levels go down and the body starts to breakdown fats to use them as an alternative source of energy. The idea of ketosis was brought forth by Dr. Gianfranco Cappello of the Sapienza University in Rome, Italy. Studies indicate that ketogenic diets are significantly safe for people suffering from obesity or generally overweight. Similarly, other clinical reviews suggest that people on ketosis, low carb diet, regain the lost weight within a year of the process. In Dr. Cappello’s study, 19,000 dieters used as specimens experienced rapid weight loss, lesser side effects and managed to keep off the lost weight past one year. Averagely, 22 pounds, which is an equivalent to 10.2kgs are lost after 2.5 rounds of ketosis. Dr. Capello concludes that the fewer side effects like fatigue are easily managed and it is ideal for overweight and obese people when trying to lose weight.

Dietitians have been using ketosis to help easen symptoms of children who are epileptic. They note that, particularly, ketosis is effective when dealing with children with refractory epilepsy, and after at least two drug treatments, they have not responded. Approximately about half of the children who undergo ketosis experience a decrease in the number of seizures. However, the dietitians have not been able to expound on how or why the result is achieved.

Ketosis has also been successful with quite a number of sports nutritionists. Normally, there are some people who have it rough in losing weight and hence ketosis tends to work for them. Athletes also enroll to this low-card diet. They agree that there are quite a number of benefits that come with ketosis. It is beneficial in its instant results in the sense that people lose weight very fast. This in turn becomes an encouragement to those undergoing ketosis. They add that, the concept of ketosis is simple because it only seeks to eliminate a food group. This simplicity makes it easier to follow. Additionally, low-carb diets makes one feel full despite having lesser calories giving them more energy. This works because people on ketosis tend to abandon sluggish diets of processed foods keeping the blood sugar level stable, ketosis enhances a more stable flow of energy in the body.

Ketogenic diets limits one to approximately 50 grams of carbohydrates per day. One might ask which foods should he include in a ketosis process, here are some examples. First, is seafood such as salmon and sardines, which are rich in Omega 3 fats which lower insulin levels and increase insulin sensitivity in obese and overweight people. Another is low-carb vegetables such as cauliflower. Cheese, avocados, eggs, meat and poultry, coconut oil, nuts and seeds, butter and cream are also included in the list. Mashed potatoes and rice are examples of foods that should be avoided by people on ketosis and replaced by the cauliflower. Any foods with added sugar raise blood sugar levels and cause insulin spikes hence should be avoided.

Three Reasons You’re Craving Carbs

Why do I love carbs? Here are reasons why you crave carbohydrates and sugar. That is a concept only know to women. This is something that men don’t deal with and one reason largely is because of our hormonal differences. Estrogen means that you process carbohydrates very differently than men. Now remember carbohydrates refers to good carbohydrates like spinach and bad carbohydrates like candy and chocolate, not that those are bad I actually think those are fantastic, but you just don’t want to eat too many of them. Whenever I’m talking about carbohydrates I mean either good or bad.

We process carbohydrates very differently. Because of that we are prone to our blood sugar becoming unstable and going up and down. Whenever your blood sugar bottoms out your body thinks that you’re going to go into starvation mode and it’s like “Oh My God I need carbohydrates, I’m starving!” Whatever your thing is, whether it’s potato chips or whether it’s candy or cookies or sweet tarts, your body goes into that phase. You are not designed to have strong cravings of any sort. It’s not a problem you just need to make some improvements. Now there’s a difference between if you like your carbohydrates. That different than craving it. I’ve been there I know how it feels. So three reasons why you’re having these cravings.

  1. You probably skipped breakfast altogether or the breakfast that you had focused on carbohydrates with very little protein. There is a huge correlation between protein paired with carbohydrates at breakfast and your blood sugar throughout the day. Make sure that you’re getting at least 18 grams of high quality protein paired with some some healthy carbohydrates at breakfast. Most of the time, 90% of the time that resolves it for my clients.
  2. You probably are going too long in between meals. When you don’t eat every 3 to 4 hours your blood sugar drops out and you’re back into that same situation where your body is needs the sustenance otherwise you’re going to die. Give me some carbohydrates! I know that mantra very well. My body screams at me from time to time so it’s not that you need to eat every 3 hours, but if you are active you do need to be eating a meal or a snack every 4 hours at max. The more you go over 4 hours the more you get into dangerous territory. I eat every 3 hours. The more active you are you have to eat every 2.5 to 3 hours. If you’re moderately active you can go to about 4 hours. Don’t let it go beyond if it’s not time for a meal make sure that you’re getting a snack within that window and make sure that snack is a carbohydrate paired with a protein.
  3. Your work outs may be too intense. I see this all the time with my coaching clients. If you are engaging in work outs that are really intense really high heart rate something that would be like a CrossFit work out or something that would be like a HiiT (high intensity interval training) work out. If you are doing those on a regular basis, another great example is spin classes I think there’s a lot of women who are doing things classes if you’ve got these really how intense workouts, they can be great, but you have to make sure that you’re taking in carbohydrate after this work out paired with a little bit of protein because what happens is your body just goes into a different metabolic state and you end up craving carbohydrates at other times in that day. So maybe your spin class was last night, but today at lunch is when you’re having your carbohydrate cravings. Cravings, in general, regardless of when they happen are in indication that something in your system is off.

Those are the three places that you want to start. Start with breakfast because it usually fixes that almost every single time. I’ve been doing this for a long time so I hope this helps you. Carbohydrates are awesome, but you don’t want to be in a place where you’re craving them. I would love to hear from you please leave your thoughts and comments.

Delicious, Very Low Carb, Bacon Cheeseburger Soup

Today I want to talk about how I make this low carb bacon cheeseburger soup. All the flavors you love about bacon cheeseburgers in a soup. You’ll need a half a pound of bacon. I’m using an American style streaky bacon, but you can use whatever you like. Two pounds of ground chuck is what the the recipe calls for, but you can just use ground beef or minced beef anything will work. One quarter cup of onion that’s already chopped. Then you need 32 ounces, which is almost a liter, of beef broth. I’m just going to make my own using this beef powder, but you can use regular beef stock or broth if you have that on hand. I will need one can of diced tomatoes and two dill pickle spears, which is chopped finely. Three tablespoons of mustard, three tablespoons of sugar free ketchup, I’m using a reduced sugar that’s just what I happen to have on hand today, but to keep the carbs as low as possible use the no sugar ketchup. One teaspoon of liquid smoke, then we need xanthan gum and that’s just a 1/2 teaspoon just to help the soup to thickness. It’s optional though if you don’t have that on hand this will still work fine. Eight ounces of American cheese slices and four ounces of cream cheese

What you’ll need is a large frying pan and I’ve got that preheating over medium high heat and I start cooking the bacon. Once the bacon is crispy I remove it from the pan and place it on some paper towels in a plate to remove the excess grease. Keep the heat on the pan of grease because we’re just going to put the onions and the beef right in there and start browning them. I’m not even going to drain the grease because I actually want that bacon flavor in the soup. You can’t you want. Then I add the beef and the onion. I cook the beef until it’s mostly brown with a little tiny bit of pink here and there but it’s going to cook for another half hour. Transfer that mixture to a super hot pot or you could use a Dutch oven or whatever you’ve got. To that we’re going to add the tomatoes and mustard and that’s all.

It just says to cook that over low heat for 30 minutes and doesn’t say whether to cover it or not. I’m going to. It’s looking really good and I didn’t take off the lid. Take off the lid for the last half an hour and let it could down that liquid to thicken the soup. I then add the cheese. Stir it in and wait until it melts. Now we’re going to add the cream cheese in small chunks so it can melt faster and more evenly. The cheese is all melted and nicely stirred through so I remove the pot from the heat. So there you have it bacon cheeseburger soup. It’s pretty darn good so give it a try.

Three Night Time Snack Busters to Maintain Your Weight Loss Goals

If you’ve got those nighttime munchies you’ll be excited to read about the very best snacks for late night snacking. My job here on this earth is to make eating healthy easy for you. I want to make healthy eating your reality so I know that nighttime snacking is a really big problem for a lot of people and I really want to help you find some solutions that work for you. Today I’m offering three of the best lean approved, super low calorie, healthy nighttime snacks that will not destroy your progress with your weight loss.

Alright so let’s get right into it late night snack number one is going to be a cup of hot tea with a tablespoon of nut butter. You can use any type of nyt butter, it could be peanut butter, macadamia nut butter, or Brazil nut butter. It doesn’t matter the nutrition information is relatively similar for all of them and by adding this to your late night hot tea you’re adding about 100 calories about 9 grams of fat and about 3 grams of protein maybe 4 grams of carbs so it is not going to blow your days worth of numbers. It’s relatively low, but you do want to be careful about the portion size because two of these are getting 200 calories, three are 300 calories so it can really add up fast so stop yourself at 1 tablespoon, but it’s really going to help solve that craving for creamy or salty foods. Plus the hot tea is very soothing and it’s going to help you get a good night’s sleep. I really recommend you go with an herbal tea some of my favorites are like the peppermint or you can try chamomile tea. it’s one of my all time favorites. Have a cup of hot tea almost every night before bed. It really helps me after dinner making me feel full, satisfied and at ease. Now if you don’t feel like this snack is enough to fill you up I want you to add one green apple. So about one medium apple is going to add about another 100 calories another 25 grams of carbs, but still in general it’s a relatively low calorie snack. You want to keep all your nighttime snacks definitely under 200 calories. one tablespoon of nut butter and one apple is going to be right around there and I know you’re going to love it.

Alright moving on to snack option number two. if your craving is for something salty is spicy and crunchy this is your great go to very low calorie option. Now since we consider salsa and veggies to be free foods this is pretty much a 0 calorie snack. I’ve got some celery slices here and then I sliced up some zucchini you can eat raw zucchini and use it as chips to dip into the salsa. It’s actually very delicious so don’t judge until you try it, but if you don’t like zucchini try other green watery vegetables. Cucumbers is one of my all time favorites but I love these zucchini chips. Celery is just so cleansing for you it’s a great detox food if you eat this at night you’re going to wake up feeling slimmer. This is a snack you can totally go to town with. You can eat an unlimited portion of raw veggies and salsa.

Snack number three is going to be a protein shake with water, ice, and whey protein. it’s as simple as that you don’t have to add anything else to your protein shake than water and ice and it still comes out creamy and delicious. This is a great snack for you especially if your workout has just been done late at night and you need that protein to refuel. It’s a great snack because it’s high in protein, it’s essentially 0 carbs and 0 fat so it’s the easiest way possible to get that extra boost of protein without adding anything else. Simply use your blender and throw in the ice and then the water and put the protein powder in last. Put that lid on and go. Now if you put enough ice in there you can make it almost like an ice cream consistency. It’s chunky and you can eat it with a spoon. That’s what I used to love to do and then to add a little bit extra fat blasting power you can use a little bit of cinnamon, which has been known to help control your insulin levels and really assist with weight loss. Cinnamon is an amazing spice and you should include it as often as possible. So put a little dash of cinnamon in your night time smoothie and blend it up. it tastes like a vanilla, cinnamon, cupcake and it’s nothing but protein in there. By including this as your nighttime snack you’re adding about 100 calories about 25 grams of protein and nothing else.

Alright so there you go we have our hot tea with nut butter, maybe the apple combo and then we have our very low calorie veggie and salsa and then our protein cinnamon shake. Those are the best of the three healthy eating night time snacks. if you just try all of these snacks and alternate them one night after the next you’re going to feel slimmer. Give them a try it let me know how it goes.

How to Incorporate the Low Carb Diet into Your Life

I wanted to take a look at the low carb diet so see how it can benefit your weight loss goals, but also have its disadvantages if it’s not followed correctly. Let’s get started with what the low carb diet is.

The low carb diet is where you drastically reduce or even cut out all carbohydrates. These are going to be foods like oatmeal, rice and pasta, potatoes, and even fruit. Especially dried fruit which is high in fructose which gets broken down into sugar and gets stored as body fat. Now people drastically cut down or eliminate carbohydrates in the hope that if they’re not ingested sugar, there body is not going to have any sugar to store as body fat, therefore it’s going to be use existing body fat to burn as a fuel source. Now technically this is correct, however, if you cut down your carbohydrates or even cut them out you’re often reducing your calorie intake too much as well. When you do this your metabolism slows down. Your metabolism is your body’s internal furnace that regulates your food converted into energy, just to enable us to survive and be well. Your metabolism needs to be higher if you frequently work out to maintain a lean physique. So chances are if you drop your carbohydrates too low and not effectively replace them with enough calories from proteins and fats, your weight loss, or fat loss are going to come to a halt.

So how do you get around that? Well you need to adjust your protein and fat levels as you reduce your carbohydrates. An average person RDA (recommended daily allowance) is 2000 calories per day. You have to be careful that you spread these calories out throughout the day. If you’re one of those people that misses breakfast or misses meals it’s not ok to consume all of your calories at the end of the day before you go to bed. You’re not going to be helping your fat loss goals.

If you find that you don’t have enough time to cook healthy meals every night you can look at a meal replacement solution. There are lots of meal replacement powders out there that have lots of protein, fatty acids, and can even include some carbohydrates. One serving of these powders can give you around 600 calories which is around a third of your daily intake. The important thing is that these calories aren’t really coming from carbohydrates, their coming from proteins and essential fatty acids that your body needs for proper brain function, organ function, and fuel. I wouldn’t recommend cutting out carbohydrates completely, just reducing them. I would recommend that 15-20% of your daily calorie intake come from carbohydrates. Some people don’t want to go that low so there are other powders that have more carbohydrates. It all depends on what your goals are. All these are based on a 2000 calorie RDA so if you want a little bit more carbohydrates or are more active then make the right adjustments for you.

Let me tell you how I incorporate these BPI Sports ISO-HD powders into my daily routine and workout schedule. The simplest way to ingest the powder is to mix a serving size with a bottle of water and consume. This makes it easy if you’re traveling or on the go. I personally like to blend everything. I put about 12 ounces of water in a blender. It comes out silky smooth and well blended that way. The final way I like to incorporate the food into my diet is by making a protein powder pancake. I mix egg whites with the protein power and stir it up until it’s combined. I spray some non-stick spray into a frying pan and pour in the batter. After a minute or so flip it over and cook on both sides. Sometimes I cook this when I want something more than just a protein shake.

So there you have it, the low carb diet is a great way to get your calories from protein and essentially fatty acids and reduce your intake of carbohydrates that can be stored in the body and converted into body fat. If you liked this article leave me a comment and let me know how else you like to incorporate powders into your diet. Until next time.