Keto VS Low Carb. What’s The Difference?

The Keto Diet VS Low Carb. What’s the Difference?

I’ve been getting a ton of questions about the difference between a ketogenic lifestyle and a low carb lifestyle. Customers want to know what is the big difference between the two? Which one is best for you to do? My answer: It all really depends on your goals!

I think it’s a great question and I’d like to visit both angles so you can make an informed decision about which one is better for you! Keto and low carb diets are indeed different avenues for a few reasons. I wouldn’t make a claim that one is definitely better than the other because again, we are all different. So how do you know which one to choose?

The Basics of Keto

The ketogenic way of eating is about as low carb as you can get. The macronutrients recommended for keto are 70% fats, 20% Protein, and 10% carbs. Some even consider lower amounts on the carb count. I personally attempt to keep my carbs at 20g or lower a day.

You’ll notice the carbs are super low. For most people following the ketogenic way of eating, keto means eating 20-30g net grams of carbs per day. Net carbs= total carbs-fiber since fiber isn’t digested like a regular carb, we don’t count the fiber in carbs. The purpose of the keto diet is to force your body into burning stored body fat for energy instead of carbohydrates, since carbs are your body’s preferred source of energy because they are easily accessible.

If you want a more comprehensive look on keto, please visit “how to start a keto diet” here.

 

The Basics of A Low Carb Diet

There’s not a strict definition of macros for low carb that I’ve found helpful. Basically, low carb is keto in a sense, with slightly more carbohydrates ranging from 50-100g a day.

Low carb diets usually aren’t low enough in carbs to keep the body in full ketosis all the time. You’ll probably dip into mild ketosis in-between meals and once carbs are consumed again, the body will come out of ketosis. You wouldn’t experience the full benefits of keto if you’re going in and out of ketosis like this.

You could possibly enter full ketosis on a low carb diet if you’re working out, you’re sleeping 7-8 hours a night, or if you’re fasting intermittently. I could almost bet your body would be in ketosis during these times.

It’s not a bad thing for those wanting to benefit in the exercise department and follow a low carb diet. You may feel better physically eating some higher carb foods pre-workout. Or maybe you just don’t like the strictness of keto- having to watch a carb intake day in and day out. That’s where low carb may become your sweet spot.

So, Which One Is Best?

It depends on your goals, honestly. Your lifestyle, your preferences, and your own unique biology and chemical makeup. Some people do much better with keto others do phenomenal with low carb.

Let’s chat about some benefits of both styles of eating so that you may choose for yourself.

Keto is Great for:

Weight loss. First things first here. Just because you’re burning fat for fuel, doesn’t mean you’re burning body fat for fuel- that is one common misconception of the keto lifestyle. In ketosis, you’ll burn the fat you’re eating first, and then stored body fat after that. So it’s very possible to overeat fats with keto and gain weight. However, it’s a lot harder to overeat on keto for a few reasons.

The first is that ketones, the by-product of burning fat for fuel, are much stronger natural appetite suppressants. Eating keto can make you feel full on lower calories, meaning you’ll gradually burn through body fat without being hungry all day long.

The other benefit of keto is a faster metabolism (1) A well-controlled study found that keto dieters burned about 300 more calories a day than non-keto-dieters.

In other words, keto can help you burn more calories while feeling full on less food. That’s a solid recipe for sustainable fat loss.

Stable energy and blood sugar.

This is a big one for most keto dieter’s vs low carb diets. Do you ever notice that afternoon crash after lunch? My first recommendation would be to cut the sugar out of the diet to avoid those crashes. If you’re watching your sugar and you still feel like you yo-yo between feling energized and exhausted or hungry, you may be especially sensitive to blood sugar and insulin spikes. Keto will most definitely help with these issues. While carbs effect your blood sugar and insulin response, fat does not. Cutting carbs can help you keep your blood sugar balanced, giving you steady energy throughout the day.

Inflammation Gone!

A few small studies have found that keto will lower inflammation in the body. Possibly thanks to a ketone metabolite called Beta-hydroxybutyrate. Keto seems especially good for liver inflammation due to poor diet choices throughout your life.(2)

Endurance Athletes

Keto isn’t always the best choice for Cross fitters or powerlifters, but several recent studies show that it works pretty well for endurance athletes and may give them a slight performance edge over carb-burners.

Low Carb Diets

Best for non-endurance athletes

 A lot of people will find with keto that they feel sluggish and hard to get through a workout so they will do what is called “targeted keto” and consume carbohydrates directly before their workouts so they have energy to push through. If you’re lifting, sprinting, or doing any exercise of intense workout a few times a week, you’ll most likely feel like your performance is slipping and may want to add some carbs back into the diet.

Stable energy and blood sugar

 Like keto, low carb will go a long way toward balancing your blood sugar, especially if you eat complex carbs instead of simple carbs. Plenty of people find they get stable energy with low carb diets and that they don’t need to go full on keto.

Being more relaxed with your diet.

Maybe you just like carbs now and again and you don’t want to cut sweet potatoes or butternut squash out of your diet. Keto requires you to avoid carbs. That strict lifestyle just doesn’t jive with everyone. Low carb gives you the space to be a little more relaxed with what you do eat.

Summing up…

Nutrition is a personal thing. It depends on biology, lifestyle, age, sex and all kinds of other factors. Some people just never feel right on keto and that’s totally ok. Some people feel awful eating carbs (me!) and some people thrive on high carb low fat diets.

Use the guidelines above and try them all out for you in my opinion. Pay attention to how your feel and that as your main source to find what works for you.

If you’re interested in finding more options of lifestyle patterns, please join the Bee-Xtreme Community, where one diet does not fit all.

Keto Without Veggies? Sure. Here’s why it should NOT be done!

I have to tell you… sometimes I cringe when I see some responses on threads in some of these “keto” groups on facebook. It literally makes my bones shake when I think about how misinformed some people get when it comes to the ketogenic diet. I’m not saying one person knows all, I’m not. But, as a nurse I had to write a response to this because this is about your HEALTH not just “weight loss”. The ketogenic diet is NOT about weight loss guys. It’s about health in general. I mean take this little blog post as you see fit but let me give you some health insight to a MAJOR question I see posted ALLL THE TIME.

 

 

"Do I have to eat veggies with a keto diet? I don't like them."

Do I have to eat veggies with keto

Think of this scenario…

Your sink drain will work just fine letting little debris from a plate run through it just fine, but what happens when you continue to do this over the years? What happens when your 7 year old son decides to throw out his veggies every single night and throw them down the sink? Those veggies will start to clog up that sink pipe. Eventually there’s going to be so much build up that that pipe quits working and it’s going to get clogged before you grab the Drain-O to unclog that pipe. 

The same approach happens with the keto way of eating. Sure the diet makes you burn through a lot of fat, but we want the fat running through the liver and gallbladder. To make this possible it’s hard to flush all that out without the use of vegetables. And not only that, you NEED the vitamins and nutrients from the vegetables so that the body functions properly.

Let’s chat Fatty Liver Disease

You probably already know that being an alcoholic can cause a fatty liver aka “Fatty Liver Disease”. Are you aware that eating refined carbs and sugar can cause “non-alcoholic fatty liver disease”? How about keto? Did you also know that KETO, if not done properly, can cause Fatty Liver Disease? 

“Effect of Insulin Lack on Causing a Fatty Liver”-

 (Which means low insulin or lack of insulin) 

According to Guidance Physiology, “Strange as it may seem, although insulin lack causes dissolution of the fat stores in adipose tissue, it causes a great increase in the amount of stored triglycerides in the liver,  leading to a very fatty liver.”

Non alcoholic fatty liver disease is a growing epidemic. Not only in the United States but several other countries as well. This means that your body has inappropriately stored fat in your liver and it’s not a good thing. This is a huge risk factor for a slew of things including liver failure, heart disease, and even death. 

30-40% of adults (3-4 out of 10) have fatty liver disease. Fatty liver disease is self inflicted. One out of 10 children have fatty liver disease. It’s a super scary statistic! 

If you’re a type 2 diabetic, you have 40-80% chance to have fatty liver disease. However, this is curable through diet! You can totally reverse fatty liver disease, all with the tips ahead. 

Let’s talk about the practical. Let’s chat about common sense. 

When it comes to fatty liver disease, you have to stop fructose! You have to stop sugars, simple carbs, and starches. You should enjoy fiber-rich foods. Why? Because FIBER is what detoxes the body. FIBER. 

Why is a healthy liver so important?

 

The liver is your largest internal organ and one of the most important organs in your body. The liver is the body’s workhorse, performing many critical functions.Detoxification is one of the liver’s most important functions. The liver is referred to as the “gatekeeper” because it absorbs and filters everything we put into our bodies. After filtering, the liver clears harmful toxins and waste while retaining the nutrients the body needs. These nutrients are then converted by the liver into essential blood components and released when needed. Metabolizing fats, carbohydrates, and protein and balancing hormones are other functions performed by the liver. The liver helps oxidize triglycerides to produce energy. It also produces bile which is essential for digesting and absorbing fats in our diet. The liver ensures blood sugar levels remain constant by removing and storing sugar if blood sugar levels increase and releasing sugar when blood sugar is low. It also converts amino acids in protein for energy production and removes ammonia produced in the process. By removing pathogens and fighting infections, the liver supports your immune system. It also regulates and directs hormones to perform their proper function. With these many functions, it is critical to protect the liver from disease.

liver-health

Healing Fatty Liver Naturally

There are many natural strategies for healing fatty liver. An anti-inflammatory diet and lifestyle is critical. Following ketogenic guidelines can be very helpful.

 

Other strategies are consuming foods and herbs that support liver health (Xtreme Liver Detox), intermittent fasting, drinking plenty of water, reducing stress and improving sleep, dealing with your anger, using Epsom salt baths and castor oil packs, improving gut health, including liver supporting nutrients, and supporting stomach acid levels and optimizing bile flow are all liver-healing strategies.

 

Anti-Inflammatory, Ketogenic Diet and Lifestyle

One of the best strategies for preventing and healing fatty liver is to consume an anti-inflammatory, ketogenic diet. This healing diet removes foods that cause inflammation and includes organic, non-GMO vegetables, fruits, healthy fats and clean protein.

 

A 2007 pilot study looked at 5 obese patients with non-alcoholic fatty liver (NAFL) disease who were put on a ketogenic diet for 6 months.  The study demonstrated that in 6 months the patients lost an average of 27 lbs and had histologic improvement of fatty liver disease.  In particular, the liver showed less signs of fat build-up, inflammation and fibrosis. (8)

 

To follow ketogenic diet guidelines, approximately 70% of calories should come from healthy fats, 20% from clean protein sources, and 10% from low-carbohydrate foods. An anti-inflammatory, ketogenic diet reduces inflammation, stabilizes blood sugar, reduces toxic load, provides necessary nutrients, and supports healthy blood pH levels.

 

Food to Avoid

Avoiding sugar is critical for liver health. As discussed earlier, sucrose and fructose are linked to NAFLD. Consuming refined sugars, along with grains any foods that are easily metabolized into sugar (high glycemic foods), causes a surge of blood glucose and large release of insulin. Insulin resistance is the most consistent underlying factor of NAFLD.

 

Processed foods and vegetable oils, which often contain toxic GMO ingredients and trans-fats, should be avoided. Processed foods and oils are highly inflammatory and create extra acidity in the tissues. Excess amounts of omega-6 fatty acids found in refined vegetable oilscan promote the development of NAFLD.

 

Meat and dairy from conventionally-raised animals and farmed fish also promote inflammation and contain large amounts of toxins. You should also avoid chemicals such as herbicides or pesticides by eating organic whenever possible.

 

Foods to Include

An anti-inflammatory diet includes whole, unprocessed foods. This diet consists of clean protein, organic vegetables and fruits, and healthy fats. Clean protein sources are grass-fed meats, pasture-raised, organic chicken and eggs and wild-caught fish.

 

Abundant amounts of low-carbohydrate, colorful vegetables and small amounts of low-glycemic fruits should be included in a liver-healthy diet. Low-carbohydrate vegetables include cruciferous vegetables, leeks, shallots, cucumbers, asparagus, and leafy greens to name a few.

 

Berries, grapefruits, limes, lemons, and granny smith apples are all low-glycemic fruits. Vegetables and fruits are high in anti-inflammatory antioxidants and phytonutrients which are great for liver health. You should also include plenty of liver-healthy herbs.

 

Quality fats are a very important part of a liver-healthy diet. Healthy fats are found in coconut, olives, avocados, and their oils and in grass-fed butter and ghee. These healthy fats are an efficient source of fuel to combat inflammation and support the liver.

 

Consume Liver Healthy Foods

Incorporating liver-healthy foods into the anti-inflammatory nutrition plan is great for healing the liver. One of the best foods for your liver is liver from organic, pasture-raised animals or wild-caught fish.

 

Liver is a concentrated source of bioavailable forms of nutrient complexes, including vitamin A, folate, iron, choline, vitamin B12, trace elements, and glutathione. Pasture-raised, organic eggs are also an excellent source of nutrients that support the liver.

 

Veggies

Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and kale are great for liver health. They help neutralized toxins in the liver with their abundant amounts of phytonutrients, carotenoids, and flavonoids. Broccoli has even been shown to counter the development of fatty liver disease and liver cancer.

 

Cruciferous vegetables contain glucosinolates which increase the production of enzymes. These enzymatic reactions help detoxify the liver and increase its ability to remove carcinogens and heavy metals from the blood. Garlic also activates enzymes in the liver.

 

Beets, leafy greens, and avocados are great for the liver. Avocados are an excellent source of glutathione which is needed by the liver to filter out harmful substances and protect liver cells from damage.

 

Citrus fruits including lemons, limes and grapefruit, are great for the liver as are berries. Blueberries and cranberries are packed with powerful nutrients to support liver health. Both citrus fruits and berries protect the liver from damage.

 

Fatty fish like salmon, coffee, green tea, olive oil and nuts have been found to protect the liver from NAFLD and NSAH. Omega 3 fatty acids in fatty fish reduce lipid accumulation and liver enzyme levels, improve insulin sensitivity, and have anti-inflammatory effects. Nuts may be helpful in treating people with NAFLD by improving lipid profile, hepatic steatosis and inflammation.

 

Studies show that coffee is amazing for liver health. Coffee has a protective effect against the development of cirrhosis of the liver. There is an inverse association between coffee drinking and liver cancer. Coffee is even associated with a lower risk of death in people with chronic liver disease.  Green tea and olive oil may improve liver enzyme levels and reduce oxidative stress and fat accumulation in the liver. 

 

 

Your liver works hard for you. Even if you don’t drink alcohol or work amongst harsh chemicals, the toxins you inadvertently breathe, eat, drink, and even slather on your skin are a burden on your liver and this can start to take its toll on your energy and performance over time. Environmental toxins can even mess with your hormone balance and make it hard for you to lose fat.

 

Your liver is always filtering toxins – that’s its job. But there are some things you can do to support this process. Which brings me to one of my favorite, most targeted supplements for everyday detox: Xtreme Keto Cleanse | Calcium D-Glucarate.

 

I first started taking calcium-d-glucarate (CDG) as a way to ensure my high fat moderate protein diet didn’t produce excess ammonia.

 

It can decrease your LDL cholesterol, assist in protein digestion, and remove toxins and excess estrogen. Excess estrogen is a problem for everyone, but an even bigger problem for obese (or formerly obese) people.

 

To understand why CDG works, you have to understand a little biochemistry.

 

How the body gets rid of toxins

One of the ways the body gets rid of toxins is through a process called conjugation. During conjugation, toxins are packaged into water soluble compounds called glucuronides. Glucuronides are meant to pass through the liver, to the bile, then to the gut where they are excreted. However, high levels of an enzyme called beta-glucuronide can inhibit this process. This enzyme separates toxins from their conjugate bond and allows them to be reabsorbed. This allows toxins to keep circulating in the body where they make you fat, tired, and weak.

 

Calcium-d-glucarate prevents beta-glucuronide from disturbing this process.  It keeps the toxins bound inside a glucuronide which is then removed from the body.  Toxins are most damaging in their free form, which is why you want them to be bound (conjugated) and released from the body.  Calcium-d-glucarate inhibits beta-glucuronidase which allows toxins to be removed.

 

Hello Xtreme Keto Cleanse | Calcium-D-glucarate

Calcium-d-Glucarate (CDG) is a natural substance produced by all mammals, including humans. Small amounts are also found in fruits and vegetables. Early humans were able to get enough calcium-d-glucarate from their own production since they ate relatively low amounts of toxins and lived in a clean environment. As toxin exposure has increased, humans need more calcium-d-glucarate to help excrete the extra toxins.

 

There is no *technical* deficiency of calcium-d-glucarate because it is not essential. However, humans produce small amounts, so it’s easy to develop low levels.

 

Here are 4 reasons calcium-d-glucarate is a seriously useful supplement.

1. Liver detox

When calcium-d-glucarate is taken orally, it’s metabolized into glucaric acid.  This is the active form of calcium-d-glucarate and the one produced naturally by the body.  Glucaric acid is not available as a supplement by itself which is why you have to buy calcium-d-glucarate.  Another benefit of CDG over glucaric acid is a longer detox period.  CDG detoxes the liver for five hours instead of one. 

Glucaric acid binds to toxins in the stomach which are then removed in the urine.  Glucaric acid is also circulated around the body where it performs the same function – scavenging and releasing toxins.  Removing toxins from the liver will increase liver function and promote a healthy metabolism.  It will also allow your liver to flush out other toxins that would otherwise cause problems.

2. Removing excess estrogen

High levels of beta-glucuronide increase the number of estrogen receptors. This means estrogen that would have been excreted is now able to bind to more receptors. This can cause increased tissue growth, inability to lose fat, and even man boobs. 

Estrogen dominance is one of the leading causes of infertility, mood imbalances, and other health problems in women.  One of the most common treatments for high estrogen levels in a drug called tamoxifen. Tamoxifen has numerous side effects including stroke, blood clots, uterine cancer, and cataracts.

New research shows that CDG could be just as effective as Tamoxifen in treating estrogen dominance.  CDG allows excess estrogen to be passed out of the body.  A review in 2003 said calcium-d-glucarate could be as effective in preventing cancer as Tamoxifen.

In one study, calcium-d-glucarate was able to reduce the number of estrogen receptors by 48 percent.  It’s also been shown to lower serum estrogen levels by 23 percent.

High estrogen is also a problem for men.  Whether your a man or woman, calcium-d-glucarate will help maintain proper hormone balance.

 3. Decrease LDL cholesterol

Despite the numerous health effects of a paleo diet, one of the mysterious negative effects seems to be elevated LDL cholesterol.  Paul Jaminet wrote an excellent post on this topic where numerous people said they experienced high LDL levels.

Not only is total cholesterol increased, but it’s LDL cholesterol.  This isn’t necessarily a bad thing as long as it’s type-A LDL (large, puffy, non-atherogenic).  However, since being Bulletproof means doing everything possible to ensure optimal health, this is something that needs to be dealt with.  High LDL isn’t necessarily the problem.  It’s a sign of tissue damage or toxins which is the problem.

When cells are stressed or damaged, they need cholesterol for repair.  As Dr. Jaminet also pointed out, high LDL levels are needed to repair damaged tissue.

The body sends LDL molecules to supply various parts of the body with cholesterol and fats.  Limited blood flow is one form of stress.  Calcium-d-glucarate is metabolized into glucaric salts.  Glucaric salts reduces beta-glucuronidase production by gut bacteria.  Reducing beta-glucuronidase enhances enterohepatic (liver) circulation which reduces cholesterol synthesis.  This causes lower cholesterol levels.

In rats, CDG lowers total cholesterol by 12-15 percent, and LDL cholesterol by 30-35 percent.  In humans, CDG lowers cholesterol by 12 percent, and LDL cholesterol by 28 percent.  It can also lower triglycerides up to 43 percent.

CDG is not arbitrarily playing with cholesterol numbers like statins.  It decreases stress on the liver which lowers your need for cholesterol, especially LDL cholesterol.

4. Great for high fat moderate protein diets

Humans are meant to eat large amounts of protein and fat. Our livers and kidney efficiently process proteins and are able to remove harmful byproducts like ammonia.  However, humans can only handle so many toxins.  The human body is involved fending off xenoestrogens, air pollutants, chronic infections, and mycotoxins.  This leaves very little room for dealing with the metabolites of protein.  Our modern world is so polluted, that humans don’t always have the necessary means to fend off natural byproducts of a healthy metabolism.  If you’re consuming a high protein diet (25-35 percent), you should consider supplementing with calcium-d-glucarate.

 

Keto Pumpkin Cheesecake for Thanksgiving!

Keto Pumpin Cheesecake

Just because we usually go overboard on Thanksgiving with all the goodies, doesn’t mean it has to totally mess up your success. I’m not holding back this year with keto approved dishes. I make mock stuffing the other night with a chicken breast and I seriously couldn’t even tell the difference. Also using cauliflower mash in place of potatoes, green beans with garlic and slivered almonds, and the list is going on and on. Stay tuned for an all out traditional Thanksgiving with Keto friendly foods!! 

Here’s a great keto-approved pumpkin cheesecake recipe that i made earlier today! 


For the crust:

1 1/8 cup almond flour

¼ cup stevia

2 tbs. butter, melted

1 egg

1/8 tsp. salt

½ tsp. cinnamon

2 tsp. ground ginger

For the Filling

2 (8 oz.) packages cream cheese

¾ cup pumpkin

1 tsp. cinnamon

1 tsp. pumpkin pie spice

½ cup stevia

2/3 cup pecan pieces

For the Whipped Topping

1 cup heavy whipped cream (whipped into peaks.)

10 drops liquid stevia

¼ tsp vanilla

Instructions

Preheat oven to 375 degrees Fahrenheit. In a bowl combine all the dry ingredients for the crust. Add butter and egg, mixing well.

Spray an 8-inch pie dish with nonstick cooking spray and press crust into bottom of the dish, using your hands to evenly distribute.

Bake in preheated oven for 10-15 minutes. Allow to cool to room temperature.

Meanwhile, in medium bowl beat together cream cheese and pumpkin. Add in spices and sweetener and continue to mix until well combined. Fold in 1/3 cup pecan pieces.

Carefully fold liquid stevia and vanilla into whipped cream. Then gently fold whipped cream into pumpkin mixture.

Once crust is completely cool, pour filling mixture into crust, distribute evenly. Sprinkle remaining pecan pieces on top of pie.

Chill in the refrigerator for at least 4 hours or overnight, allowing time for it to set.

Enjoy!

Makes 10 servings, 1 slice per serving

Nutrition information: 330 calories, 31g fat, 7g protein, 6g carb

Think Fat loss NOT weight loss!

We want you think fat loss vs weight loss

Statistics show that 41% of the population make New Year’s resolutions. Out of that 41%, 21.4% aim for weight loss and healthier eating, 12.3% aim for self improvement, & 5.5% promise to workout more.

A whopping 92% of new year’s resolution makers do not follow through with their original plan of action. Maybe if we start thinking fat loss before “weight loss” we can get those numbers a little higher on people following through with their plans.

Fat loss is VERY VERY different than weight loss but people seem to use the term interchangeably. After reading this you’ll understand the difference between the two and which you should aim for and how.  Let me explain,

Let’s start by defining weight loss. The first thing someone usually says to me is “I need to lose weight”. By this, they mean the number on the scale. What they don’t realize is that that number on the scale has zero meaning other than their gravitational pull on this earth. Your weight on the scale measures the sum of the weight of your bones, muscles, organs, and body fat.

If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight like athletes before a competition but most people should start aiming their goals to LOSE FAT not weight. I can tell you right now, if you don’t eat anything all day today, you’ll be down on the scale tomorrow. If you don’t drink anything all day then you’ll be down on the scale, and if I cut your right arm off, you’ll be down on the scale tomorrow. But how are any of those things helping you in your fitness journey? You’ll still be stuck with the same amount of body fat.

Weighing yourself & why you shouldn’t take that number to heart.

#1 It’s UNRELIABLE. Your body weight can fluctuate dailiy since it’s influenced by the amount of food you’ve eaten, the amount of fluids you’ve consumed, your bowel movements, water loss/retention, muscle loss/gain, and it will just get you frustrated.

#2. It’s irrelevant. People with similar height can weigh the same but look completely different because one has lower body fat than the other.

Here’s how the weight scale can mislead you. Clothes, mirrors and pictures do not lie. But the scale can be your worst enemy by misleading you and killing your motivation.

CARBS AND WATER:

Carbs bind to water. So eating less carbs will make you lose water weight. You’ll notice you will feel less “fluffy” when adhering to a lower carb diet. This is because water is exiting your body instead of binding to the carbs you consume.

MUSCLE GAIN AND FAT LOSS.

You’ll gain muscle while losing fat when you start strength training. But on the scale it may look like you’ve made no progress. Track your body fat using a body caliper and you’ll see your body fat going down.

Keys to losing fat:

  1. Get stronger. Strength training builds muscle and muscle burns more fat.
  2. Eat healthy. Eat less starchy foods and veggies. Eat higher fat foods like avocados and bacon. Eat moderate protein to build muscle.
  3. Stay away from processed foods. Processed foods are full of sodium and sugar.
  4. Drink more water. 95% of Americans do not drink enough water daily for their body to properly function. If you’re not drinking half your body weight in ounces a day, you’re not drinking enough.

How to Track Progress Efficiently

You don’t need to track progress weekly, changes wouldn’t be drastic enough. Track progress every 2 weeks. Stop Weighing Yourself Daily. The daily fluctuations will mess with your motivation. Weigh yourself once every 2 weeks, not more. Stop Looking in The Mirror. Self-image issues can skew perception. Shoot full body pictures and compare them with old ones.
Track Body Fat. Get a fat caliper and track your body fat every 2 weeks.

Take Measurements. Girth measurements of your neck, chest, arms, waist & thighs. Waist should go down, rest should go up. Shoot Pictures. Full body pictures from ankle to neck, front/back/side, every 2 weeks. Compare with your previous pics.

Strength Stats. Log your workouts. Strength going up means muscle gains and strength training prevents muscle breakdown. Listen also to what people say. They’ll notice your body change more than you will. Clothes will start to feel differently too. You Might Not Want to Lose Weight. 

**Focus on fat loss first. Once you’ve got your body fat down, check if you like what you see. Then decide if you still need to lose weight. ** 

Xtreme Skinny Results

Losing weight without exercise, can it be done? we say yes!!

A conversation with a customer the other day inspired me to write this blog post. Sam has lost a whopping 80 pounds since May of this year using Xtreme Skinny Drops. Has she exercised? No. Losing weight without exercise isn’t impossible. We say you can do it! 

After seeing a friend of her’s for the first time in awhile the friend complimented her on her weight loss and asked her what she was doing. Sam explained to her about cleaning up her diet and the protocol that you follow along with the weight loss drops. Her friend’s response “I can’t wait to see how fast you put that back on”. Girllll, please. Do some research before you go spitting at the mouth and insulting someone who has just lost 80 pounds in 4 months!! 

SOME PEOPLE CANNOT EXERCISE! 

There are some people in this world who can not physically exercise. Whether it be from an injury, their current weight, or other health conditions, there are some people out there who can’t do it. 

Sam’s friend pissed me off. Like really pissed me off. I feel that is a slap in my face seeing that I base my business off of those who can not exercise and how to help them reach even the tiniest goal in their weight loss journey without exercise to get their mind in the right place and saying “yes, i can do this!”.  It keeps them pushing harder, and who knows, they may not be able to start with exercise but by the end of their journey they will start exercising regularly. That is what Bee-Xtreme is all about. So Sam’s friend– do some research before you spew at the mouth. Seriously. 

SOME PEOPLE DO NOT WANT TO EXERCISE OR HAVE THE TIME TO EXERCISE FOR HOURS UPON HOURS A DAY! 

This is the category most fall into. This is the category I fall into. It’s not that I don’t like to exercise, because I do. I need it mentally. It’s a stress reliever for me. But I cannot spend 2-3 hours in a gym every night. I have a family, I run not one but 2 businesses, my son has homework, I am also a nurse that works at least 4 days a week outside of my home and I would rather spend my time enjoying life than killing myself in a gym. 

I exercise 20-40 minutes a day. that’s it. And not every day! Sometimes I barely have time to pee! LOL!! 

CAN YOU LOSE WEIGHT WITHOUT EXERCISE? 

Yes!! Absolutely! Just clean up that food that you’re putting in your mouth!! The protocol for the Xtreme Skinny Drops consists of 800-1000 calories of clean eating from fresh proteins and veggies and some fruit. 

The diet is a short diet ranging from 10 days to 40 days. It is short because it’s effective and you do not need to do it for very long periods of time to see results. Most people will lose 10-25 POUNDS in 21 days. 

Because of the low calorie consumption, EXERCISE IS NOT ENCOURAGED with this diet. 

The most important part about this diet is not the “diet days”. It’s the stabilization phase after you stop taking the weight loss drops. It is in those 3 weeks is when your body will recognize your new weight and recognize a new starting point. This is crucial for weight loss success long term. 

GIVE YOUR BODY 3 WEEKS WITHOUT MORE THAN A 2 POUND GAIN AND YOU’RE GOLDEN. BUT WHAT IF YOU DO GAIN MORE THAN 2? 

Don’t worry, there’s correction days that can be done to get you back down on the scale. We are only human guys!! Some people slip up and have some “no-no” food. As long as you are recognizing this mistake and correcting it, you’re LEARNING. And that is the most important thing to take away from this diet!!

THAT IS HOW YOU ACHIEVE LONG TERM WEIGHT LOSS SUCCESS!! 

As we get older and older we have to discipline ourselves more and more. And I hate to tell Sam’s friend– that her “exercise is the only way to lose weight” is going right out the window when she gets that dreaded injury. ( I pray she doesn’t get injured but if she does, she can find us here) 😉 

If you’re interested in learning more about the Xtreme Skinny Drops and how you can too get started with losing insane amount of weight and fat please contact me! Join our facebook community and get started. We have people who are killing it every single day..MENTALLY, to lose that weight and make better choices in their daily lives. 

P.S. Here’s Sam’s ABSOLUTELY AMAZING results!!