Can You Live Without Carbs

Can You Live Without Carbs?

The more you know!……

There’s 2 arguments I hear against the ketogenic diet…. first is that the brain burns 600 calories per day which equates to 150g of glucose 🧠 and the second is that no one can follow a ketogenic diet long term.

 

 

Peer Reviewed Journals

 

In peer reviewed journals for the last 50 years, the arguments about safety and sustainability of the ketogenic diet have been proven WRONG!

Multiple times 👨🏾‍🔬 Ketones whether produced from stored fat or dietary fat provide an alternative energy source to the body, including the brain!

They have beneficial effects on the heart, ❤️ the kidneys and have shown a glycogen sparing effect in the muscles 💪🏼 
Ketones are a cleaner burning energy, they produce less free radicals compared to glucose 🍡 and function as cellular signals to activate longevity genes and battle oxidative stress and inflammation 🔥

 

Keto – Adapted

When you are Keto-adapted the need for glucose is dramatically reduced. The only cells that are primarily glycolytic (because the lack mitochondria) are the red blood cells 💉, parts of the kidney and the epithelial cells that cover the lens of your eye 👁 even for fast twitch muscle fibers they can recycle lactate back to glucose….. hello heavy weights 🏋🏼‍♀️

 

Did you know your two VERY important organs… your brain and your heart PREFER ketones? In the KetoCares trial the heart even stopped lighting up on the Post PET scan…… because it was using ketones!! 😱🤩😱🤩 

So where does your glucose come from if you ate zero carbs? Amino acids from muscle, amino acids from dietary protein 🥩, glycerol from your fat, lactate and pyruvate recycling ⚗️ and acetone 🔥 if you add up these numbers it equates to 100-200g of glucose your body can make 👩🏼‍⚕️ plus any carbs you eat 🥬

 

I’m not arguing about calories people…. I’m arguing for optimal metabolic health! Remember 88% of North America is metabolically broken 😭 You decide 🙋🏼‍♀️ In the face of adequate protein and fat…. carbs are not necessary 🤟🏼


#keto #ketones #ketogenic #ketodiet #ketosis #bestself #metabolism #fatadapted #ketofit #ketoadapted

Keto at Starbucks? We got you covered.

1.Starbucks Keto Americano 

Tall Caffe Americano Coffee -Served in Venti Cup with ice

(Add yourself: heavy cream cinnamon, nutmeg, Stevia)

2. Americano with Skinny mocha sauce and heavy cream

3. Pink Drink – Keto

Passion Iced Tea -Sugar free vanilla syrup -heavy whipping cream -ice

4. Grande Expresso Coffee – over ice -Heavy whipping cream -2 pumps sugar free cinnamon dolce syrup

5. Keto Frappuccino 

-Almond Milk -Whipping Cream

-2 pumps SF cin dolce syrup

-Ice

5. Coffee light Frap

-sub half water, half heavy cream instead nonfat milk (SF syrup Opt)

6. Sugar Free Cinnamon Dulce Light Frap

-Sub 1/2 water/heavy cream or nonfat milk

7. Tea (Passion/green/plain)

-1 or 2 pumps Vanilla SF syrup -splash heavy whip cream

8. Cappuccino Expresso and Almond or Soy Milk

SF syrup added **Flat White Sub half&half for whole milk Or Heavy cream and half water

9. Chai tea latte -2 brewed bags chai -Add SF vanilla -Splash heavy whip cream

10. Skinny Mocha -Sub 1/2 water/heavy cream or nonfat milk

11. Coconut Mocha – Coconut (or almond milk) mocha, sub with skinny mocha sauce SF peppermint mocha – with sknny mocha sauce -with 1/2 water/heavy cream

12. Hot Chocolate – brave hot chocolate, sub skinny mocha sauce

keto approved alcoholic drinks

Keto Friendly Alcoholic Drinks

 

You started the keto diet and the weekend has come and now you’re searching for keto approved alcoholic drinks. What’s best and what’s the worst thing you can drink while partaking on a lifestyle change.

There’s a new keto approved low carb seltzer popping up every week. Some with higher carb counts and some with lower carb counts.

But how do you stay safe on keto, and in ketosis, when you drink alcohol? Even low-carb or no carbohydrate liquor that seems to be keto-friendly?

The answer is: you can’t stay in ketosis when there is alcohol in the system, but that doesn’t mean you can’t partake in a few drinks.

Let’s break it down.

The effects of alcohol in ketosis

Unlike beer and wine, some hard liquor has no carbs. When people discover this, that’s when they ask me if they can drink it on a keto diet. They think since there are no carbs, it must be okay.

Alcohol in itself comes with a whole list of side effects on the body. It can kill liver cells. Alcohol consumption can lead to fatty liver disease, which is what happens when fat builds up on the liver because it can no longer break down fats for absorption. Having a little fat on the liver is normal – even healthy – but when fat makes up 5 to 10 percent or more of the liver’s total weight, it’s a sign of fatty liver disease.

Your liver is the second largest organ in your body. Its cells can regenerate themselves if they’re damaged. However, if they’re too damaged, your liver won’t be able to maintain its functionality.

Alcohol also inhibits the absorption of vital nutrients such as thiamin (vitamin B1), vitamin B12, folic acid, and zinc. These nutrients are crucial because vitamin B1 supports the metabolism of proteins and fat, b12 is just essential to overall good health, folic acid helps the body form new cells and the lack of can cause a reduction in the body’s capacity to carry oxygen, and zinc is essential to energy metabolism.

Alcohol is a dehydrator.

Dehydration is a term used to describe imbalance in the body’s fluids. When more fluid is lost than is required for a normal body function, dehydration occurs.And, in some ways worst of all, if you’re on keto for weight loss, it blocks fat burning! For example, let’s say it’s Friday night and you decide to drink with friends. There’s nothing wrong with having fun – just realize you’re not going to burn fat for about the next 48 hours.

Short answer? Can I drink or not drink on keto?

Of course, you can drink alcohol while on keto… As long as you’re willing to risk the effects above, including not burning fat for several days.Parties, family gatherings, sporting events. The best “diet” you can be on is the one that is best sustainable for your lifestyle. Does that mean you have to go without drinking alcohol on a ketogenic diet? No.  You don’t want to be the person self-consciously refusing drinks at the party or backyard barbeque.

So what alcohol can I drink?

There are several lists out there of ketogenic alcoholic beverages. 

My personal favorites?

 

Truly

White Claw

Tito’s with seltzer and lime

Dryfarmwines.com

Michelob Ultra 

 

Check out some other alcohols that may interest you:

 Beers (grams of carbs per 12 oz serving)
 Bud Select 55 (1.9)
 MGD 64 (2.4)
 Rolling Rock Green Light (2.4)
 Michelob Ultra (2.6)
 Bud Select (3.1)
 Beck’s Premier Light (3.2)
 Natural Light (3.2)
 Michelob Ultra Amber (3.7)
 Coors Light (5)
 Amsterdam Light (5)
 Bud Light (6.6) 
 Miller Light (3)
 Truly Spiked Seltzer (2) 
 White Claw (2)

• Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites! 
• Whiskey shot (0g carbs)
• Brandy shot (0g carbs)
• Dry Martini (0g carbs)
• Tequila shot (0g carbs)
• Champagne (~1g per serving)
• Dry wine (~2g per serving)

 

Hard Liquors: 

  • Vodka
  •  Whiskey
  • Tequila
  • Rum
  • Gin
  • Brandy

Wines

If you haven’t tried Dryfarmswine yet, it’s a must! This was served at the Metabolic Health Summit I attended in January this year and it was out of this world! 

Red wines

  • Pinot Noir – 3.4 g net carbs 
  • Cabernet Sauvignon – 3.8 g net carbs 
  • Merlot – 3.7 g net carbs

White wines 

  • Sauvignon Blanc – 2.7 g net carbs per 5 fl oz serving
  • Chardonnay – 3.1 g net carbs per 5 fl oz serving
  • Champagne – 2.8 g net carbs per 5 fl oz serving
  • Pinot Grigio – 3 g net carbs per 5 fl oz serving

Detoxing from Sugar? How do you get through it?

 

Sugar Addiction is REAL!

That white, powdery substance just makes you feel good. You can’t get it off your mind, and you keep coming back for more. The more you have it, the more you want it! But even when you try to stay away from it, it finds ways to sneak into your life almost daily. What can you do?

We’re not talking about some dangerous or illegal drug here; we’re talking about sugar. Although it’s considered harmless in comparison, sugar, in excess, can cause a host of problems for a lot of us: cravings, binge eating, weight gain and heart disease among them. According to the USDA, the average American consumed 151 pounds of sugar in 1999—an all-time high. Since then, consumption has dropped slightly and in 2010 the average American consumed 132 pounds. (To put that into perspective, consider that the number was just 4 pounds in the year 1700.) At least half of the sugar we consume comes from soft drinks, fruit drinks, and sports drinks. The rest sneaks into our diets in the form of ketchup, teriyaki sauce, chocolate milk and the obvious sweets like cookies, cakes, ice cream and even breakfast cereal. Surprisingly, some “healthy foods” such as yogurt and instant flavored oatmeal can pack in 20 to 30 grams (five to seven teaspoons) of unnecessary added sugar! It seems like we’re drowning in sugar, and nobody is wearing a life vest.

The American Heart Association (AHA) recommends that we limit our daily sugar consumption to 7% or less of our daily calorie intake—that’s about 6 teaspoons (100 calories) for women and nine teaspoons (150 calories) for men. But that adds up fast. Just one 12-ounce can of regular soda contains eight to 10 teaspoons of sugar and 130 to 150 calories. One glazed donut contains six teaspoons, and a half cup ice cream (the standard serving size, although most portions are much, much larger) contains four grams of added sugar!

Why Should You Care? Is Sugar Actually Bad for You?

Well, aside from the increased bulge around the waistline, diets high in sugar are strongly linked to an increased risk for type 2 diabetes, elevated triglycerides, low HDL (good) cholesterol levels, and heart disease. Sugar intake has also been linked to depression, migraines, poor eyesight, autoimmune diseases (such as arthritis, and multiple sclerosis), gout and osteoporosis.

Recent research has shown that a high intake of carbohydrates, including sugar, releases a feel good chemical in the brain called serotonin. Think of how you feel after indulging in a high sugar meal or treat—almost euphoric, right? The high of a sugar rush is temporary though. After a few hours—or even a few minutes—you start to crash and you become tired, fatigued and lethargic.

Although sweet foods are tempting and delicious to most people (blame Mother Nature for that!), the more sugar you eat, the higher your tolerance becomes. So if you have a strong sweet tooth or intense cravings for sugar, chances are not that you were born that way, but that your dietary habits and food choices created the sugar monster you may have become.

Fortunately, we can reverse this tolerance in just a couple of weeks by cutting out sugar. Once you have decreased your threshold, something that tasted perfectly sweet a few weeks ago, will begin to taste too sweet to eat, and that can help you reduce your intake of the sweet stuff.

Withdrawal Symptoms? Seriously?! ( Is sugar like a drug?? YES!)

With an addictiveness similar to cocaine, quitting sugar can come with a host of not-so-fun withdrawal symptoms. The withdrawal symptoms are not fun at all but WE PROMISE it’s worth it in the end!!

Stage 1: Seems easy enough, right?
At this stage, your body doesn’t recognize that you’re no longer pumping fructose into your system. This is usually one to two days.

Stage 2: Cravings, oh! The Cravings!!
Ohhhh, those cravings. Yep, fructose is one addictive beast and it won’t let go of you without a fight. Plus, the temptation will be everywhere. Some Programmers have actually told us they’d have dreams about giving into their cravings and bingeing on sweet treats. Stay strong. Eat foods higher in good fat to help keep you sane. The best is yet to come.

Stage 3: Headaches. Oh, the headaches.
But not before the headaches. Much like when you give up that other addictive vice, caffeine, headaches are a very commonly reported symptom of sugar withdrawal. Time to invest in some Excedrin Migraine, and make sure to drink plenty of water (especially if soft drinks or juice were your main source of hydration beforehand).

Stage 4. You may feel some aches and pains.
Some people report aches and pains, or even flu-like symptoms, in the throes of withdrawal. One remedy we’d vouch for is a warm bath with Epsom salts, which studies have suggested may help flush out environmental toxins. But if you feel really out of sorts, check yourself out with a doctor.

Stage 5. Mood swings may be… less than pleasant.
At this point, your brain receptors are screaming: SUGAR SUGAR SUGAR SUGAR SUGAR. Between that and the headaches and the cravings, you may understandably have some gnarly mood swings. It’s helpful to have a solid support network around you during this stage, to help you remember why you started. Luckily, the great folks in our community are here to help you out

Stage 6: Some people even get “the shakes”

Just like a T. Swift song, your body may need to “shake it off, shake it off”. Mild tremors are linked to stress and blood sugar drops, so try having a snack or herbal tea to see if that helps. And do see a doctor if you are worried.

Stage 7: But suddenly, you’ll come out the other side feeling better than ever.

It could be a few days, but you’ll suddenly “get” what everyone was talking about. You’ll feel brighter, clearer and better than ever, as each day without the white stuff gets easier. No more cravings, no more blood sugar roller coasters, no more sugar-related headaches or 3pm slumps.Remember: The more sugar you’ve consumed on a daily basis, the worse the detox symptoms. Hang in there!

Cutting Out Sugar: A 4-Week Action Plan

While the occasional sweet treat won’t make or break your weight loss or your health, many people have trouble stopping after a sensible portion or saying no to sugar when it’s available. If you feel out of control around sugar, then a sugar “detox” is a great way to reduce your cravings, eat better, and bring sugar back to where it belongs: as an occasional treat that you consciously choose to eat in a mindful manner, not a daily treat occurrence that controls you.

Follow this month-long plan to break your sugar addiction!

Week 1: Identify Sugar and Where It’s Hiding

The first step in conquering your sugar habit is to rid your pantry and refrigerator of added sugar. Some things (think ice cream, cookies and candy) are obvious, but most of us need to look closer at where the sugar in our diets is coming from. This will require a bit of label reading in the beginning, but after a while, it will become easier.

In order to cut back on hidden or added sugar, scan the ingredients list of a food label. If you see any of the following terms listed, then sugar has been added to the product in one form or another and it is best left on the shelf at the store—especially if that sugar shows up within the first five ingredients of any food product.

Agave nectar
Agave syrup
Barley malt
Beet sugar
Brown rice syrup
Brown sugar
Buttered syrup
Cane sugar
Cane juice
Cane juice crystals
Carob syrup
Confectioner’s sugar
Corn syrup
High fructose corn syrup
Corn sugar
Corn sweetener
Corn syrup solids
Crystalized fructose
Date sugar
Dextran
Dextrose
Diatase
Diastatic malt
Evaporated cane juice
Fructose
Fruit juice
Fruit juice concentrate
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
Grape juice concentrate
Honey
Invert sugar
Lactose
Malt
Maltodextrain
Maltose
Maple syrup
Molasses
Raw sugar
Refiner’s syrup
Sorghum syrup
Sucanat
Sucrose
Sugar
Turbinado sugar
Yellow sugar

This first week is about awareness. Reading labels before you buy—or bite. How many of your favorite foods contain hidden sugars in the top of their ingredients lists?

Clean out that kitchen!

Once you have identified the sources of sugar in your diet, clean out your kitchen. Throw out or donate all of the products that contain hidden or added sugars, including any juice, soda, candy, sweets and seemingly healthy snacks like granola bars, fruit and grain bars, instant flavored oatmeal and sports drinks. This may sound drastic, but stay with me!

Remember, you don’t have to throw away everything that is sweet! Natural sugar, like the kind you find in whole fruit, contains vitamins, minerals and fiber, which are lost in the processing of juice. Milk contains naturally occurring sugars, but also provides calcium, vitamin D and protein. So unlike soda, fruit juices and other processed foods, whole fruit and dairy products provide us with essential vitamins and minerals that our bodies need. Be wary of certain fruit- or milk-based products that contain added sugars though: flavored milk, many yogurts, fruits canned or jellied in added sugar or syrups, and the like. Opt for unflavored skim or 1% milk, plain yogurt or Greek yogurt, and whole pieces of fruit. Remember, we are trying to cut out the 151 pounds a year of added sugar, not the naturally occurring sugar found in whole foods.

Week 2: Stock Your Sugar-Free Kitchen

In one week, you’ve probably found lots of sugar in your diet. Some of it may have been obvious, like those frozen waffles or lattes from the local coffee joint. But others might not have been so clear, as sugar tends to lurk in many “diet” foods and lower-fat foods, added by manufacturers to make their low-cal offerings taste better.

Replace Sugar In Your Cupboards

Now that you know what to look for (and avoid), it’s time to replace the products you tossed with sugar-free counterparts. For example, replace high-sugar cereals with a whole grain cereal that contains little to no added sugars. Sweeten it naturally with fresh berries or half of a diced banana. Instead of snacking on candy or cookies, reach for a handful of nuts or some raw veggies and hummus. Replace sweetened yogurt with Greek yogurt or plain yogurt. Look back at week one and the foods you used to eat that contained sugar. Can you find no-sugar oatmeal? A healthier snack than a sugar-sweetened smoothie (how about a whole piece of fruit)? A more filling afternoon treat than that sugary “protein bar” (such as peanut butter on whole-grain crackers)?

When choosing a refreshing beverage to quench your thirst, keep in mind that you want to eat your calories, not drink them. Choose ice cold water flavored with a squeeze of fresh lemon or an orange slice. Or flavor unsweetened iced tea with fresh mint, crushed raspberries, or a squeeze of citrus.

One tip to help you avoid added sugar at the supermarket is to shop the perimeter of the grocery store as much as possible. Think about the general layout of a grocery store: The outside is home to fresh fruits and vegetables, lean meats, dairy products, and whole grain breads and the inside aisles are stocked with cookies, chips, soda, fruit juice, cake mixes, and other processed foods. Spend most of your time on the outside and only go down the inner aisles for specific products, like whole-grain pasta.

Never shop on an empty stomach and always shop with a list. Shopping while hungry can lead you to adding all kinds of snacks and impulse buys to your cart. Meal planning can be a tricky task at first, but following a meal plan is an important part of breaking the sugar addiction. It will help to keep you on track and help prevent stopping for fast food when you don’t have a game plan for dinner. Spend a little time on Sunday afternoons jotting down some meal ideas for throughout the week. Make a list of the food items you will need to make the meals you wrote down and stick to it!

What about Sugar Substitutes?

Sugar substitutes and sugar alcohols have their place and they may be beneficial in helping you to break the sugar addiction or they may not. You will have to experiment and see how they affect you and your cravings. Even though they may not add additional calories to your diet, sugar substitutes and sugar alcohols might not help you to BREAK the sugar addiction since they are adding the sweet flavor to your diet. In some people, they may even increase your sweet tooth.

Week 3: Stop the Sugar Cravings

Now you really start to put your plan into action. You’ve identified the sources of added sugar in your diet and replaced those foods with healthier and more wholesome alternatives. Your kitchen is now set up for success!

This week’s focus should be on making a conscious effort to avoid sugary foods. When a craving strikes, try going for a walk or simply drinking a glass of water. Take a hot bath or get lost in a good book. Typically any craving will pass if you wait it out long enough. But it’s important to begin understanding the difference between true hunger and food cravings. If you are truly hungry, a handful of nuts or some raw veggies dipped in hummus will sound appetizing, so go ahead and eat one of your healthy snacks. But if you’re craving something sweet or a specific sugary food, use a distraction technique.

The first week of saying no to sugar will be the hardest, but the more diligently you stick to your plan, the better you’ll fare in the end. Even a tiny taste of sugar during this time period can lead to setbacks.

After a couple sugar-free weeks, your sugar threshold will start to decrease and you will find that you no longer crave sugar or sweets as you once did. As with any lifestyle change, the first couple of weeks are the hardest. Eventually, it will become habit to reach for a mint tea or piece of fruit instead of juice and candy.

Week 4: Game Plan for Life

Now that you have yanked that sweet tooth, it’s time to devise a plan to prevent a sugar addiction relapse. Although sugar isn’t necessary for health and it’s perfectly fine if you want to continue avoiding it, it probably isn’t realistic for most people to avoid all forms of sugar forever.

So if you want to allow a little sweetness back into your life, that’s OK. Moderation is key. Don’t let sugar and sweets become a daily habit. Instead, consider them to be special occasion treats only. With your lowered threshold for sweetness, that shouldn’t be too hard. But if you begin to indulge too often or overindulge over a short period of time (such as a weeklong vacation), you could find yourself back in trouble with sugar all over again.

If you slip up, don’t beat yourself up over it. Accept your action and decide to make a better decision next time and move on. Continue to experiment with your new, healthy foods and recipes. You’d be surprised at how many ways you can make treats healthier and use far less sugar than a recipe suggests.

And remember: It generally takes about 3-4 weeks for a new behavior to become habit, the most important thing is to stick with it.

sources: iquitsugar.com, shapemagazine.com, droz.com

 

Xtreme Ketones

I Want to start Keto but Don’t Know Where To Start!

 

Interested in starting a ketogenic diet?

Starting keto doesn’t have to be as complicated and some may make it sound. If you’re like a lot of my customers you may have heard of this Keto diet and what it can do for your body besides weight loss. It’s quite amazing! Let’s give you a step by step guide on getting started.

First off… What is a Keto diet?

A keto diet or ketogenic diet is a high fat, low carb, moderate protein diet. This way of eating will force your body into a state known as ketosis where the body is deprived of carbs and is forced to use your fat stores and fat consumed as an energy source.

Fat is the cornerstone of the keto diet. It’s the high fat and low carbs that actually make this diet work.

High Fat and enough calories DO MATTER with this way of eating.

Most people struggle to eat enough fat at first. You have to increase the amount of fat to replace the number of carb calories that you’re missing.

It’s super important to eat enough calories to avoid any metabolic or thyroid problems that can be associated with low calorie diets.

A general rule of thumb for the Keto Diet is– 70-75% fat, 20-25% protein, 5-10% carbs.

BUT THIS INFORMATION IS NO GOOD TO YOU UNTIL YOU FIGURE OUT WHAT THIS ACTUALLY MEANS. A great keto calculator will tell you what it is you should be eating for your height, weight, % body fat, etc cause all of those factors do matter when it comes to the number of calories you should be eating a day.

The recommended keto calculator I use is here: Keto Diet Calculator 

 

If you’re changing to this way of eating because you’re seeking weight loss, make sure you’re looking at the Large Calorie Deficit. These are the numbers you should be aiming for.

#2 — Take these recommended numbers and plug them into a tracking site like Myfitnesspal, Carb Manager, Keto Diet App or similar app to keep track of the food you’ve consumed.

Keep your numbers under the recommended numbers given and you’re golden!

GOING OVER YOUR PROTEIN CAN BE DISASTEROUS ON THE KETO DIET. WHY?

Protein intake on the keto diet should not be higher than 20-25% of your total calories. Eating too much protein when your carb intake is low can lead to Gluconeogenesis. This is a fancy term meaning that your body will turn protein into glucose for energy. We don’t want the body making glucose for energy as this is our main goal of not to use glucose for energy, but to use fat. Also this is not good for muscle mass either.

HOW CAN I TELL I’M IN KETOSIS?

It usually takes 9-11 days for your body to start recognizing to use your fat as an energy source. Some key signs you might be in ketosis is: natural appetite is decreased, mouth is super dry, more focus, more energy.

If you’re unsure if you’re in ketosis you can also use keto urine stix to test the number of ketones in the body. These can be purchased anywhere including your local pharmacy. They are much cheaper on Amazon though. Click the link to see which brand we use.

Starting Ketogenic Diet
What Can I Eat on A Keto Diet?

XTREME KETOSIS– DO I NEED IT?

No, you do not need supplements for this way of eating as your body will start to fat adapt on it’s own, however using exogenous ketones will help get your body into ketosis quicker and they are also good to have on hand if you have a cheat and knock yourself out of ketosis.

1 drink will put your body in ketosis for 5-6 hours after consumption. This will help bypass any carb-overage you may have had.

There are many products on the market and i’m here to tell you they are all pretty much the same. As long as they contain the goBHB™ trademark, you’re fine to use them.