20 Ways to Get More Fat in Your Keto Diet

If you’re on the keto diet (not just low carb), you have to eat a lot of good fats.  Whenever I talk to people about this diet they are concerned with the amount of fat you have to eat, however keep in mind that the fats you’re eating are healthy fats AND because you are starving your body of carbs, the fats you eat will be burned for energy and you will be producing ketones.  I find it a little hard to get enough fats in my diet, so I listed 20 ways to get more fats in your daily diet.  Here they are:

  1. Cook your foods in fats like butter or coconut oil.
  2. Top your meals with oils such as olive oil, coconut oil or MCT oil
  3. Add shredded cheddar cheese or other full fat cheese to your meals
  4. Add butter or coconut oil to your steamed veggies
  5. Eat fatty fish such as salmon, sardines, mackerel or herring
  6. Add Béarnaise sauce or Hollandaise sauce to meats or eggs
  7. Snack on a handful of macadamia nuts (or pecans and brazil) Be careful of other nuts which are higher in fat
  8. Snack on olives
  9. Snack on pork rinds
  10. Have an avocado with your meals
  11. If you like chocolate, make your own with cocao powder and coconut oil (my recipe for chocolate is in one of my earlier blogs)
  12. Make fat bombs (recipe in my earlier blog)
  13. Make sugar free desserts with cream cheese. There are many recipes for keto deserts on the internet
  14. Make a veggie dip with full fat sour cream and full fat mayo
  15. Have bacon and eggs for breakfast (without the toast) or a cheese omelette with bacon
  16. Add bacon to your salads and other dishes
  17. Add butter, cream or coconut oil to coffee
  18. Make high fat smoothies with cream or coconut milk and add MCT oil
  19. Use coconut milk as often as possible in your dishes
  20. Have a tablespoon of MCT oil with each meal

How Do You Define Low Carb and Keto

According to The Diet Doctor, they define the different levels of carbs this way:

  1. Keto Low Carb: Less than 20 grams of (net) carbs per day. This level will keep you in ketosis for most people if protein level remains moderate, not high.  In their keto recipes, less than 4% of their total energy is coming from carbs and the rest will come from protein and fat.  Note: It is important to keep the protein levels moderate as excess protein can be converted to glucose in your body.
  2. Moderate Low Carb: Between 20-50 grams of (net) carbs per day.  In their moderate low carb recipes, 4%-10% come from carbs and the rest will come from protein and fat.
  3. Liberal Low Carb: Between 50-100 grams of (net) carbs per day.  In their liberal low carb recipes, 10%-20% come from carbs and the rest will come from protein and fat.

Do you remember what NET carbs mean?  Fiber and sugar alcohols such as xylitol, maltitol or sorbital are not digestible carbs.  In other words, they cannot be absorbed by the body and have no glycemic effect so you can subtract them from the total carbs.  Ie: 20g total carbs, 12g fiber and 4g sugar alcohols would equal 4 NET carbs (20-12-4 = 4)

I strongly recommend that you purchase ketone stix and test the amount of ketones you are burning.  Sometimes we don’t think we are eating too many carbs so if you check your ketones and you are not testing positive, you are eating too many carbs as your body is not burning fat for energy (thus no ketones), instead it is burning glucose from the carbs.

Don’t Be So Hard On Yourself

There is a low carb and gluten free alternative to pretty much every food you want, even junk food!  I have made low carb mashed potatoes, rice and pizza with cauliflower and my husband and family loves them all.  I have hamburgers made with almond flour and I even bring my own buns to a restaurant when I feel like a hamburger with a bun and not just lettuce.  I have the most moist banana bread and cheesecake or cookies, all low carb and gluten free.  My point is, don’t give up your favorite foods.  Take some time one day per week (or less) and make those buns or bread you want, pizza and whatever you crave.  It’s just a matter of not being lazy and preparing foods ahead of time.  You can do it!  I have posted all of my recipes on my blog so just scroll down to find them.  One of my favorite places to get recipes is on divalicious.com but there are so many sites that post recipes that are keto friendly and gluten free.

Happy Mother’s Day!!

MOTHERHOOD…  IT WILL CHANGE YOUR LIFE

I posted this last year but thought I would share it again for all you mothers out there and mothers-to-be.  I am going to be a grandmother for the first time in September and after reading this again, want my daughter to read it.  It makes my heart swell.  Happy Mother’s Day to all of you!

Time is running out for my friend.

We are sitting at lunch when she casually mentions that she and her husband are thinking of “starting a family.”  What she means is that her biological clock has begun its countdown and she is considering the prospect of motherhood.

“We’re taking a survey,” she says, half jokingly. “Do you think I should have a baby?”

“It will change your life,” I say carefully.

“I know,” she says. “No more sleeping in on Saturdays, no more spontaneous vacations…”

But that is not what I mean at all.

I look at my friend, trying to decide what to tell her.  I want her to know what she will never learn in childbirth classes.  I want to tell her that the physical wounds of childbirth heal, but that becoming a mother will leave her with an emotional wound so raw that she will be forever vulnerable.

I consider warning her that she will never read a newspaper again without asking “What if that had been my child?”  That every plane crash, every fire will haunt her.  That when she sees pictures of starving children, she will look at the mothers and wonder if anything could be worse than watching your child die.

I look at her carefully manicured nails and stylish suit and think she should know that no matter how sophisticated she is, becoming a mother will immediately reduce her to the primitive level.  That a slightly urgent call of “Mom!” will cause her to drop her best crystal without a moment’s hesitation.

I feel I should warn her that no matter how many years she has invested in her career, she will be professionally derailed by motherhood.  She might successfully arrange for child care, but one day she will be waiting to go into an important business meeting, and she will think about her baby’s sweet smell.  She will have to use every ounce of discipline to keep from running home, just to make sure he is all right.

I want my friend to know that everyday routine decisions will no longer be routine.  That a visit to McDonald’s and a five year old boy’s desire to go to the men’s room rather than the women’s room will become a major dilemma.  That right there, in the midst of clattering trays and screaming children, issues of independence and gender identity will be weighed against the prospect that danger may be lurking in the rest room.

I want her to know that however decisive she may be at the office, she will second-guess herself constantly as a mother.  Looking at my attractive friend, I want to assure her that eventually she will shed the pounds of pregnancy, but will never feel the same about herself.  That her life, now so important, will be of less value to her once she has a child.  That she would give it up in a moment to save her offspring, but will also begin to hope for more years, not so much to accomplish her own dreams, but to watch her child accomplish his.

I want her to know that a cesarean scar or stretch marks will become badges of honor.

My friend’s relationship with her husband will change, but not in the ways she thinks.  I wish she could understand how much more you can love a man who is always careful to powder the baby or who never hesitates to play with his son.  I think she should know that she will fall in love with her husband again for reasons she would never have imagined.

I wish my modern friend could sense the bond she will feel with other women throughout history who have tried desperately to stop war and prejudice and drunk driving.

I want to describe to my friend the exhilaration of seeing your son learn to hit a baseball.  I want to capture for her the laugh of a baby who is touching the soft fur of a dog for the first time.  I want her to taste the joy that is so real that it hurts.

My friend’s quizzical look makes me realize that tears have formed in my eyes.

“You’ll never regret it,” I say finally.

by Dale Hanson Bourke
Chicken Soup for the Woman’s Soul

The Magic Pill – Movie

I remember when the Atkins Diet gained popularity there were many health professionals that tried to debunk the diet saying it was unhealthy and you were going to get heart disease.  Many years later you will still not find any hard evidence that the diet is unhealthy and in fact, many health professionals were completely surprised that the diet had the opposite effect.  People were getting healthier, losing weight, lowering cholesterol and eradicating diabetes.  Recently I have been doing a lot of research on some long term studies of the ketogenic diet and published one the other day.  Today I found a movie on how the keto diet can literally save thousands of lives and that we all should be eating this way.  Basically meats, vegetables and good fats.  Remove sugar completely and watch serious diseases disappear.  I suggest that you just watch this 2:25 minute trailer on the movie called The Magic Pill:  https://www.youtube.com/watch?v=61GitUC_678    Copy and paste this link into your browser.

Just 2 minutes of your time will hopefully prod you to watch the movie.  I would love to hear what you think of the movie if you watch it, especially if you have any health issues or your family has health issues.

And by the way, the Ketoba product is now in stock and I started to take it today.  I will keep you all posted on my weight loss results.  I have a good 30 pounds to lose and if this does it, I am going to buy shares in the company lol.  Will keep you posted!

KETOBA- The brand new breakthrough supplement that automatically puts your body into ketosis!

KETOBA- A breakthrough supplement to put the body automatically into ketosis for rapid weight loss!  Is it true???

Every year billions of dollars are spent on weight loss supplements…billions!  People who want to lose weight will try just about anything and are willing and able to spend a lot of money to achieve this.  With the gradual resurgence of low-carb diets in recent years, the word “ketones” is thrown around a lot. But many people aren’t really aware of the details. What are ketones, really? And what do they do in the body?

Ketones, also known as “ketone bodies,” are by-products of the body breaking down fat for energy that occurs when carbohydrate intake is low.

HERE’S HOW IT WORKS!

When there isn’t a sufficient level of available glucose — which is what the body uses for its main source of fuel — and glycogen levels are depleted, blood sugar and insulin are lowered and the body looks for an alternative source of fuel: in this case, fat.  This process can happen when a person is fasting, after prolonged exercise, during starvation, or when eating a low-carb, ketogenic diet.  And when the body begins breaking down fats for energy like this, ketones are formed for use as fuel for the body and brain. This is known as ketosis. People following a ketogenic diet specifically reduce their carbohydrate intake for this reason: to create ketones for energy.  Many people use the benefits of ketosis — less reliance on carbs and more burning of fat — to possibly help lower blood pressure, reduce cravings, improve cholesterol, increase weight loss, improve energy, and more.

What if you can take a supplement without having to follow a ketogenic diet so closely?  Would you take it?  

KETOBA is a brand new breakthrough product that puts the body into ketosis.  So what is KETOBA and how does it work?

KETOBA is a specific ketone body called BHB (B-hydroxybutyrate) as well as BA (Butyrate or Butyric Acid).  Research shows that this ketone can generate as much as 38% more energy than ATP.  (ATP is a chemical compound that is synthesised by all cells and is used as a means of storing and transferring energy within cells…sort of like the energy spark plug of each cell).  BA is a short chain fatty acid (not medium chain) which is found naturally in dairy fat.  (Butter is one of the richest sources.)  Butyric acid turns the typical ketone body (BHB) into an effective weight loss strategy.

Adding BA with a ketone body like BHB creates an activated ketone.  This is KETOBA.  KETOBA keeps blood BHB levels stay consistently high and blood glucose levels down.  Elevated levels of BHB push the body to use its own fat stores for fuel.  KETOBA has also shown to curb appetite!

Additionally, KETOBA increases energy and stamina, mental clarity and is a powerful anti-inflammatory and anti-oxidant!  Because KETOBA is a short chain fatty acid (SCFA) it will not cause gastrointestinal issues like medium chain fatty acids such as MCT oil.  In fact, KETOBA improves electrolyte and water reabsorption and helps to balance probiotic culture in the colon.  KETOBA supports insulin efficiency and blood sugar management allowing BHB to be utilized as the primary energy source.  To get more information for this product, you can check out their site: http://www.rhemamade.com/FAQRetrieve.aspx?ID=67612

I have sourced out this amazing one of a kind fat burning product and am going to try it myself along with my colleague.  I will keep you posted on how it works.  If you are interested in trying this yourself, let me know and I will help you out!  Let’s turn on our fat burning machines!

 

 

Just Out…New study: is low carb sustainable in the long run?

Recently Diet Doctor posted this article on a new study of whether or not staying on a low carb diet is healthy in the long run.  “One of the big criticisms of low-carbohydrate diets is the claim that they are unsustainable long term, so it’s great to see teams of researchers carrying out studies to find out about the effects of following a low-carbohydrate diet over longer periods of time.”  Here is the article and the links if you want to read the details.

“A team of researchers in Japan has been studying low carbohydrate diets. In a study published in January 2014, the researchers had already found that a moderately low-carbohydrate diet is more effective than calorie restriction for improving lipid profile and blood sugar control in type-2 diabetics.

Now, in a new study, the team set out to find out whether eating a moderate low-carb diet is sustainable, effective and safe long term.

The researchers followed 200 patients with type 2 diabetes over a period of three years. They found that a moderate carbohydrate restriction (70–130 g/day) was enough to have a positive effect on the patients’ health markers, and that the diet is “highly effective, safe and sustainable”. They added that:

Over 36 months, the [moderate low carb] intervention showed sustained effectiveness (without safety concerns) in improving HbA1c, lipid profile, and liver enzymes in Japanese patients with type 2 diabetes.

Nutrients: Efficacy of a Moderately Low Carbohydrate Diet in a 36-Month Observational Study of Japanese Patients with Type 2 Diabetes