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

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!

 

 

How Does Stress Sabotage Your Weight Loss Efforts?

Every day when talking to customers in our health food stores, I realize that stress is such an issue with women in today’s world and such a deterrent to weight loss….but how does stress affect your weight loss efforts?   Aside from weight loss, let it be known that 70% of all doctor’s visits are stress related.  Stress contributes to 7 of the top 10 killers in North America.  These would include heart disease, cancer and diabetes just to name a few.  Additionally, stress causes poor sleep which in turn is a major stress on your body.   Cortisol is our stress hormone which is released when your body perceives a stressor.  Cortisol is not all bad…it is the hormone of energy and alertness and adapts to stress.  It’s when we get too much cortisol that becomes a major problem.

Cortisol is our fight or flight hormone.  If you were chased by a predator, you either fought it or you ran like a bat out of hell.  Physiologically multiple things happen when your cortisol levels are activated.  Blood is shunted away from your gut and pushed into the muscles (so you can run faster).  Your pupils dilate (so you can see where you are running) and most importantly, you store fat!  Your body doesn’t know how long you will have to run for so it stores fat for future energy.  So bottom line, when you are stressed you will not lose weight because your body becomes very efficient at storing fat!

Today, stress (emotional or physical) is almost constant and this can cause a number of issues when it comes to weight loss and health, especially when combined with easy access to unhealthy foods.  Cortisol makes cells less responsive to incoming signals.  For example; Type II Diabetes is a disease where sufficient insulin is produced, but your body’s cells can’t read the insulin signal.  We call this insulin resistance.  When insulin remains high as in this case, your body will NOT release fat from its fat cells which traps the fat you have into their cells.

Many good weight loss supplements will add ingredients to address cortisol as well as added fat burners.

Creamy Keto Hot Cocoa

Who doesn’t love a nice cup of hot cocoa especially in this cold, snowy winter to soothe and relax you?  Cacao is loaded with antioxidants which helps to protect your body, especially during the cold and flu season.  Try this recipe from Dr. Mercola and share it with your family.

Ingredients

  • 1 cup organic full fat coconut milk
  • 1 cup water
  • 1 heaping tablespoon raw cacao powder
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon pure vanilla extract
  • 1/2 teaspoon honey
  • 1 teaspoon MCT oil
  • 1 teaspoon xylitol or other sugar substitute

Procedure

  1. Combine all ingredients in a blender and blend for three minutes.
  2. Place cocoa mixture in a small saucepan and warm the mixture over low heat. Be sure to whisk often to ensure all the ingredients are thoroughly incorporated.
  3. If you’d like to, add coconut whipped cream or cacao nibs.

Cellulite And How To Get Rid Of It

Cellulite, How Do I Get Rid Of It??

Did you know that 80% – 90% of women have some cellulite?  Isn’t that a crazy number?  Men are fortunate as only 10% of them are affected by cellulite.  So what’s the deal on this?  It’s more common in women because women are more likely to have the particular types of fat and connective tissue that cellulite is associated with.

What is that ugly cottage cheese-like stuff on your butt and thighs? The answer is simple: it’s just normal fat beneath the skin. It appears to be bumpy because it pushes against connective tissue, causing the skin above it to pucker. It isn’t harmful to your health, but many people try to get rid of it because it’s so ugly.

Cellulite doesn’t only affect women who are overweight; thin people get cellulite too. However, the more weight you lose, the more reduced your cellulite will appear. It can also be more visible if you eat a poor diet, follow fad diets, have a slow metabolism, don’t exercise enough, or don’t drink enough water.  It could even have to do with the color of your skin! Cellulite is less noticeable in darker skin tones.  There is no exact cause of cellulite, but popular theories include that it could have something to do with hormonal factors, genetics, your diet, your lifestyle factors and even clothing that limits your blood flow.  Hormonal changes, specifically a decline in estrogen levels, may contribute to changes in circulation and a reduction in the production of collagen.  A combination of fat cells becoming larger or increasing in number, a thinner collagen layer and change in blood supply may lead to cellulite.

So what can you do?  Unfortunately, at this time, researchers and doctors have not identified a cure for cellulite, or a treatment that may permanently reverse the effects.  However, there are strategies you may use to temporarily reduce the appearance of cellulite or which may halt the progression of the process.

Dry Skin Brushing:   Your skin is the largest organ in your body.  Although there are benefits to using dry skin brushing for aesthetic reasons, the technique also offers whole body benefits.   Dry skin brushing may help to soften hard fat deposits below the skin while distributing fat deposits more evenly. This may help to diminish the appearance of cellulite.  It also stimulates the lymphatic system, exfoliates the skin and increases circulation.  Use coconut oil as a moisturizer once you are done dry brushing.

Drink plenty of water: One of the jobs of your fat cells is to hold and sequester toxins that the liver and kidney can’t keep up with.   Without enough water, your body won’t be able to flush out toxins (which flush out the fat with it) and it won’t be able to effectively break down cellulite.

Coffee Rub:  Many women have reported success with a simple mix of coffee grounds and warm water.  Use this scrub for ten minutes twice per week on areas where cellulite reduction is desired.  You should start to see some great results after four weeks of regular treatment.

Essential Oils:  Juniper, Rose Hip, Birch and Rosemary oil help in various ways including increasing circulation and promoting detoxification of the cells.  Mix any or all of these oils on the areas that you want to reduce cellulite.

Proper circulation helps to prevent and eliminate cellulite.  Avoid wearing clothes with tight elastic bands that may restrict blood flow to hips, thighs, and other areas prone to cellulite.  Also, if you experience a lot of soreness during physical activities, tight muscles may also be restricting blood flow.  Perform stretching exercises such as yoga or Tai Chi to loosen up cramped tissues and improve your circulation.  You can take supplements such as Gingko Biloba or you can purchase any products that are designed for varicose veins as all of them are designed to promote circulation, as well as strengthen veins.

Was Your New Year’s Resolution To Lose Weight? Review Your Low Carb Rules!

Ok so we are 18 days into the New Year.  How many of you made a New Years Resolution to lose weight?  What are you doing to lose the weight?  Are you still following it or have you fallen off of it already?  Anyone who has tried to lose weight will say how difficult it is because it is so hard to give up your favorite foods.  I will say again and again and again…STOP DIETING!!!  Change your lifestyle and don’t be too lazy to prepare your meals.  I mean, how bad do you want to lose weight? Not everything comes so easy but if you are determined to lose weight AND gain health, follow the rules of my low carb program.  Know that you can have bread and buns but you have to bake your own so they are low carb, high fiber AND wheat and gluten free.  Most of my recipes use almond or coconut flour and are so much better tasting than any other breads I have ever had.  I can go to a restaurant and order a hamburger (providing there are not fillers such as bread crumbs in it) and bring my own bun.  The first time I did this, I think my husband was embarrassed.  I seriously don’t care.  I just tell the waitress to bring my burger without a bun and say that I can’t eat wheat so I brought my own.  They honestly don’t care.  There is nothing that you can’t have if you make your own.  I never used to bake but now I am learning to make my own breads, pizzas, chocolate, sweets and whatever else I want.  I post many recipes on my blog but you just have to google low carb, gluten free recipes and boom…thousands of recipes are available.

So, for now I am going to re-post some of the more important things about following a low carb diet.  Please see below for the Rules of the Game on low carb diets.  It is important that you don’t cheat and slip in  more carbs than you’re allowed.  Once you are down to the weight you want to be you can start increasing your carbs but if you start gaining weight again, follow the rules and get back to where you should be.

NOTHING TASTES BETTER THAN THIN FEELS!

I think following any diet that consists of low carb, HIGH good fats and moderate protein is the healthiest thing you can do for your body. I promise if you follow what I am telling you, you will start to lose weight right away and your energy will increase and most importantly, you will lose all cravings for sugar/carbs. Please see the rules below. This program works by starving your body of sugar forcing it to burn fat for energy. The #1 fuel that your body can and does easily use is sugar. When you keep your sugars/carbs below 30 NET carbs, it has NO CHOICE but to burn its reserve energy which is fat! See below for checking how much fat you are burning.

#1 RULE to remember…EVERYTHING and I mean EVERYTHING with the exception of meat and fat is a carbohydrate and all carbohydrates are sugar! This includes fruit, vegetables, grains…everything except meat and fat breaks down into sugar.

RULE #2: You are only allowed 30 NET carbs per day or less. What is a NET carb? Not all carbs are created equal and some behave differently than others. For example, fiber (which is a carbohydrate) and sugar alcohols (xylitol, sorbitol etc) cannot be absorbed by the human body so they go through the system unabsorbed and more importantly, they do not have a glycemic response. This means they do not require insulin to be metabolized. So to determine your NET carbs, here is the math:
Total Carbs – Fiber – Sugar Alcohols = NET carbs. (Note: Atkins products uses glycerine in their bars and some other products which cannot be absorbed but he never lists the amount of glycerine so the math never works)
Example: Total carbs = 30 Fiber = 15 Sugar Alcohols 11. So 30-15-11= 4 NET carbs. The carbs left over after subtracting fiber and sugar alcohols (and glycerine) have a glycemic response and require insulin to be metabolized and these are what you are counting. Remember only 30 NET carbs per day. You will be surprised how many carbs are in an apple or a cup of broccoli. Here is the link for the Atkins carb counter site. Use it for reference all the time:
http://files.atkins.com/1501_CarbCounter_Online.pdf

RULE #3: No potatoes, NO pasta, NO rice, NO bread and NO fruit (for now). I have a deadly recipe for low carb, gluten free bread made with almond flour and psyllium husk but you cannot have this for at least 2-3 weeks until you break old eating habits.

RULE #4: You MUST increase your good fats. These include coconut oil, olive oil, macadamia oil and MCT oil. I use MCT oil for my salad dressings, coconut oil for EVERYTHING including cooking (it is very stable under high heat conditions) and take a shot of MCT oil mid-afternoon and/or prior to my meals.

RULE #5: You MUST check your ketones. This is non-negotiable! When you are burning fat (it usually takes 2-3 days to convert your body) a by-product of fat burning is ketones. This means that once you start burning fat for energy, ketones will be in your urine. Go to the drug store and ask for ketone stix. You can even get ketone/diastix which will show fat burning and blood sugar levels, should you have blood sugar issues. The ketone stix go from a beige color all the way up to deep purple. The darker the color, the more fat you’re burning! If you are not burning ketones, you are NOT burning fat, simple as that. This means that you are still eating too many carbs or more importantly not eating enough fat. There is no cheating on carbs on this program. Your body will happily use sugar way faster than fat for energy as it is the easiest. It’s actually exciting to pee on that damn stick to see the dark color knowing that I am burning fat! I have noticed that if I don’t eat enough fat, my ketones are just showing trace. Once I started taking more MCT oil (shots in the afternoon and as a salad dressing) my ketones went large! You will see the difference right away.

Glycemic index and glycemic load: It is important to note the glycemic index in your food choices. The low glycemic foods do not require as much insulin to metabolize. You can download lists of food and their glycemic index from Google.

So what are you eating?

Protein (eggs, cheese, meat, bacon, protein isolate shakes for snacks etc). The ONE bars ad Quest bars are low carb but I would stay away from them for the first few weeks to wean off of sugar taste. Also, they may take you out of ketosis but you will know by checking it.

Vegetables but not the root/starchy ones. Good choices are all lettuce(s), cauliflower, broccoli, cucumbers, cabbage, celery etc. CHECK the Atkins carb counter for amount of carbs in these vegetables. We have been programmed to count calories but calories do not count on this diet. You MUST however count carbs (NET carbs).

I strongly suggest that you have a dozen boiled eggs in your fridge at all times, as well as cooked chicken and cut up vegetables and lettuce. Sometimes we get lazy cooking and so having stuff prepared makes it much easier. I also have a home-made soup in the fridge at all times. My soups have chicken and vegetables (the ones allowed above). Be careful not to eat too many vegetables though as they are carbs.

Copy and paste this link to get the Dr Atkins NET carb counter:  https://files.atkins.com/1501_CarbCounter_Online.pdf   Know and chart your total carbs for the day so you stick below 30 net carbs but remember that everyone’s level of total carbs are different so again, it is vital you check your ketones.  If you’re not burning ketones, you are eating too many carbs even if you are at 30 net carbs.  It still may be too much for you.