Tag Archives: ketogenic diet

Healthy Keto

Ketogenic diet can be as costly as it is restrictive. However, well worth all its sacrifices. After all, after switching to keto you will notice its so many benefits – such as: your improved health, your well being, your body’s ability to regenerate, its  muscle mass protective properties and loss of stuborn fat. In order to reap all these benefits, you must carefully plan out what you will eat.

I believe that the most important part of this diet goes beyond just eating fat. When you first learn about this diet, you hear of how you can eat ALL THE FAT IN THE WORLD –  bacon, sausages, cheeses, burgers. Even if they are top quality and you are huge fan of those foods, it may get boring after a while. So let me tell you a bit more about how to balance out your HEALTHY keto diet.

Fat sources:

  • saturated fats – animal fats (chicken tighs, bacon, lard, steak), coconut oil ( loaded with MCTs), dairy (not for everyone as it can be inflammatory)
  • monosaturated fats – olive oil, olives, nuts
  • polysaturated fats – omega 3 (supplements), fish, flax oil, chia seeds, avocado, sesame seeds, eggs

It is highly recommended that you supplement with the omega-3’s  because they support so many functions of your body. My personal research shows that krill omega oils are best and purest form of this supplement. Your daily dose should be about 1-2 grams of these fatty acids.

Next thing to pay attention to is where you get your flax oil. Because of its unsaturated fatty acids content, this oil is very sensitive to temperature, light and other aspects that may oxygenate it and ruin its nutritional benefits. Never buy flax seed oil that is kept on a store shelf at the room temperature. Try to buy only refrigerated variety. Because this oil is so unstable, many times, it may be better to resort to flax seeds instead. Note that even the seeds loose their nutritional properties when exposed to high temperatures.

Now, lets talk about eggs. Did you know that hard boiling the eggs converts the rich omega 3’s found in soft yolk into transfats by oxidizing the cholesterol? I bet you didnt know that. Hard boiled eggs are no better than fast food. And yes, you may have them once in a while ( I love deviled eggs, too), but keep it in mind and don’t overdo it 🙂 Another thing to wach out for is the dark film around the yolk when hard boiled. A greenish-gray ring may appear around a hard-cooked egg yolk. It’s caused by a chemical reaction involving sulfur (from the egg white) and iron (from the egg yolk), which naturally react to form ferrous sulfide at the surface of the yolk. It is important to remember that egg yolks should not be exposed to high cooking temperatures for longer than 2-3 minutes  if you want them to remain nutritious and get teh most health benefits out of them.

Protein sources:

  • animal proteins – beef, pork, veal, lamb, paultry, sausages, bacon etc.
  • dairy – cheese

It is best to use meat from known sources. Organic, free range or grass fed, grown with no GMOs are best types of meat. Did you know that Turkey and beef are a great source of the L-carnitine? Now, you do! L-carnitine helps your body to transport and use fats.  Don’t be afraid to reach for the chunks of meat with the most fat – in this diet, it is actually recommended.

I am not a big fan of protein powders. They can be useful sometimes and I do own some, BUT do not make them your primary source. EAT REAL FOOD.

Carbohydrate sources:

  • fiber – broccoli, spinach, etc
  • dark green and low carb veggies – kale, tomatoes, couliflower, etc
  • fruits – berries but never more than 10g a day

Eliminating fruits in your diet is very important, but you may add some berries here and there as an occasional treat.

Consumption of carbs, in general, must be carefully watched – even vegetables. Use apps like MyFitnessPal to keeo an eye on your daily intake. They should even be eliminated until you reach the state of being keto adapted. Carbs can hide in some foods (ex. nuts) so always read labels and check all of your food’s nutritional value. *Even eggs have carbs 🙂

 

 

 

 

Having A Hard Time Getting Into Ketosis? 

These are most common reasons why you can’t get into ketosis: 

  1. You are eating too much protein – Eating too much protein on a low carb diet plan will cause the liver to convert the amino acids found in protein into sugar.
  2. You are eating too much unsaturated fat – Unsaturated fat is found in high amounts in nuts, seeds, oily fish, and vegetable oils such as sunflower, soya and olive oil, as well as vegetable oil-based soft spreads. Omega-3 and -6 are unsaturated fats. These can be added once you get keto adapted.
  3. You are eating too many carbs – to become keto adapted you must drastically limit the consumption of carbs. These can easily sneak up on you in a form of even low carb veggies. Again, you can get back to eating these once you get keto adapted. 
  4. Your cortisol level is too high – cortisol, otherwise known as the stress hormone, can be elevated by too intense workouts, late training, lack of sleep, jet lag. You have to make sure you are well rested and relaxed as too much of this hormone creates sugar spikes and keeps you from entering the state of ketosis. 
  5. Your food allergies – sometimes you may not even realize that you are consuming foods that don’t agree with your body. Food allergies may cause stress on your body or inflammation which will cause some problems with getting into the state of ketosis. You may want to stay away from highly refined foods, dairy products, sweeteners or sugar alcohols. 

Got Kicked Out Of The Ketosis?

It happens… and now what?

When you are not in the state of ketosis, your body stores about 2000 calories as glycogen for immidiate use for energy. In order to get back quickly into ketosis follow these directions that works best when used by those who are already keto adapted:

1. fast lasting for at least 36hrs

2. try high intensity workout (HIIT works best)

3. use exogenous ketones and or MCT oil

If you were not keto adapted, doing it the traditional way – slow and steady – works best.

 

 

Starving Cancer

We always have been advised to eat low fat, if we are to live long in health and “prosperity”. However, more and more doctors and scientists are changing their minds  when it comes to fats. It is becoming more obvious that we need choresterol more than we came to think.

We have recently learnt that choresterol plays an important role in the funtioning of brain’s neurological system. Lack of fats in today’s diets demonstrates itself in increased number of polupaltion suffering from Alzheimer disease. This is just one of the examples. Another one reason we should eat a good amount of fats is our bodies’ need of cholesterol to make sure our skin is naturally producing vitamin D3 from its exposure to UVB rays. What seems to be the biggest breakthrough, though, is recent studies that ketogenic diet can treat and even cure the most aggressive cancers.

Here, I want to mention Dr.Dominic D’Augustino who noticed that implementing High fat and low carb diet in mice, drastically helped with the effectiveness of chemotherapy and caused cancer to shrink.

The key to success is to limit carbs as much as possible, so no sugars, starches, etc. and increasing the consumption of good fats such as: eggs, avocado, olive oil, hem oil, butter or coconut oils, etc.

why does it happen you ask. Well, cancer cells need sugars in order to grow. Furthermore, they lack oxygen that healthy cells use to metablize the energy from ketones. Inability to do so cause cancer cells to starve! Lack of sugars in your body may just be the best cure for cancer!

So why are so many oncologist not talking about it? Or still recommending low fat diets? And they do recommend them – how do I know? Because it is written on my mom’s hospital discharge documents. Well, the reason may be simple. FOLLOW THE MONEY! If patients resorted to alternative treatment methods, the medical field would start loosing lots of money that comes from expensive treatments including widely used chemotherapy.

When I found out my mom has cancer, the first thing I did was eliminate all sugars from her diet. My reasearch showed that it is best to keep the carbs under 12g of carbohydrates during the therapy. I recently noticed she needs less pain meds. Whether it is the keto liufestyle or introdusing many superfoods that are supposedly helpful in fighting cancer, it makes me happy to see her suffer less.