Ketogenic Diet

Why go on one? – balanced blood sugar, correct hormonal imbalances, lose weight, lose the stubborn belly fat

transform from a sugar dependent, fat storing person who is constantly hungry, sick, depressed and over weight to a fat burner who burns stored body fat, recalibrate the delicate hormone system, manage stress better, avoid burnout, elevate your immune system and increase your energy levels.

a high insulin producing diet promotes systemic inflammation, fatigue and burnout.

Trans fats and partially hydrogenated fats and oils (think processed snack foods and deep fried menu items) oh and MARGARINE, canola oil, corn oil, vegetable oil promote oxidation and inflammation both which set the stage for illness like cancer and heart disease.

you can influence gene expression on a day to day basis. health, fitness, well being genetically respond to environmental signals that we largely create. you can turn things around with your next meal. genes turn on and off ONLY in response to signals they receive from the environment surrounding them. You provide these signals based on the foods you eat, types of exercise you do (or don’t do), sleeping habits, sun exposure, etc.

your body prefers to burn fat (yes, saturated fat) for fuel. grains are a cheap source of calories that easily converts to sugar. in a sugar burning state, exercise stimulates increased appetite. chronic exercise patterns actually inhibit fat metabolism.

HIIT leads to optimal gene expression, also move frequently at a slow pace, lift heavy things, sprint occasionally

true heart disease risks are oxidation and inflammation driven strongly by excess insulin production (from too much sugar/carbs in the diet) and stress.

How do I do this?

take responsibility for your day to day lifestyle choices

Eat

  • meat
  • fish
  • fowl
  • eggs
  • vegetables
  • fermented foods
  • fruits
  • nuts
  • seeds
  • high quality fats
  • oils
  • dairy if tolerated (organic butter and heavy cream are widely tolerated)

Great sources of fat

  • steak
  • eggs
  • bacon
  • butter
  • macadamia nuts
  • avocado

Get Rid Of

  • grains
  • sugars
  • legumes
  • man made fats
  • sweetened drinks
  • beans
  • lentils
  • peanuts
  • peas
  • soy products
  • most commercial dairy
  • treadmill and chronic exercise
  • prolong sitting
  • poor sleep habits
  • calorie counting
  • meal timing and grazing (6 meals a day)
  • calorie in/calorie out thinking (why it isn’t true)

Slow Down

  • slow food, not fast food
  • focused work, not multitasking
  • interpersonal relationships
  • less artificial light and digital stimulation
  • play, rest, relax

Increase daily movement

  • neighborhood stroll
  • use stairs
  • play!
  • take a walk break at work
  • get up and move during prolonged sedentary tasks

Work out optimally

  • 30 minute strength training
  • 15 minute sprints
  • avoid over training

The Deal with Saturated Fat

The bad science which became nutrition creed was that since saturated fat increases LDL cholesterol – the “bad” cholesterol – and since high LDL levels are associated with higher rates of heart disease, therefore saturated fat led to heart disease. The truth is that the relationships between saturated fat, cholesterol and heart disease are much more complex. (For instance: saturated fat raises LDL cholesterol. But it also raises HDL, the “good” cholesterol which is cardio-protective. AND There are two kinds of LDL cholesterol; a small, dense kind that could be heart-damaging and a large, fluffy kind that’s mostly benign. Saturated fat raises the large, fluffy kind. Carbohydrates raise the small, dense kind.)

We replaced the calories from saturated fat with calories from refined carbohydrates and sugars. From 1970 to 2000, the typical American increased his percentage of carbohydrate calories by almost 15% while calories from fat declined. Interestingly, that time period coincided with the growth of both obesity and Type 2 Diabetes.

Heart disease is still the No.1 killer in the US and health experts are beginning to re-evaluate whether or not saturated fat is the real culprit. (It’s NOT)

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Posted on May 3, 2015, in Uncategorized. Bookmark the permalink. Comments Off on Ketogenic Diet.

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