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Showing posts from April, 2017

Am I eating too much fat?

There's a slight misconception about the amount of fat one should consume.

Fat has been painted as the bogey man of the nutrition world.
But high fat in LCHF means that the majority of your calories will come from fat, not necessarily that fat will be high. It can be, but not necessarily.
In fact, Kim Dinis and I logged and compared a typical day in our old diet versus Keto and the amount of fat wasn't that much higher.
Fat has been THE ONE THING to avoid and for that reason the reminder/advice to increase fat is a solid one since it's very likely you are not consuming enough.
Plus when we start keto and while our bodies are not fat adapted (meaning, not efficient at accessing the fat stores) we will feel tired and lack of energy. The body will signal that this would be the time to have a snack, and most people would have been eating every two hours. Again, increasing fat makes you feel less hungry in between meals while signalling the body that this is the fuel it will get.

Ev…

Calories. Do they matter?

In simple terms, no.

Why?
The module of calories in, calories out (CICO) is based in the first law thermodynamics that dictates that energy cannot be created or destroyed. Translating that into calories and body energy, the calories you eat have to be either used or stored. And if you do not use them, the alternative will make you fat. To a certain extent this is true, albeit, an oversimplification.


But consider this: If all we need to do is to ensure we spend more calories than we consume why is that the majority of the population is getting bigger? Are they all lazy slobs that can't be asked to work out? If the dietary guidelines provided by the government, dietitians and doctors are to eat less fat, why is diabetes on the increase?
I'm guilty of thinking this from time to time. Until my trips to the gym stopped showing the results I expected and I ended up losing 3 times more weight in 9 months by changing my diet than in my entire gym life.
There's actually several reasons …

Glucose vs Fat

Before I start, just massive thanks to Dr. Ted Naiman for letting me use some of his charts. His charts are quite easy to read and I learn a lot by following him and many other low carb advocates.

Explaining how our body works is quite difficult for me. Especially since I am not medically trained. At the same time, it is a fascinating subject, now that it caught my curiosity in relation to ketosis.
This is to say that if I start rambling do let me know. It's easier to get side tracked when all is linked.Anywan, I will try to explain in the most simplest of terms the relation between glucose and fat in terms of storage and use for energy.

Our bodies are designed to work on fat.
Think about it!
You have a small, quick accessible storage for glucose in the form of glycogen mainly in the liver but also muscles. By the way they are three parts water which is why when you start keto, and you deplete your glycogen reserves, you lose quite a fair bit in one go. We call it the water weight.
The …

What To Eat - Food List

Keto is all about eating clean and healthy foods. By that I mean unprocessed, natural and real.

So on top of keeping an eye on carbs, look out for hidden sugars, be suspicious of weird, long and unnecessary ingredients, say no to foods you don't know what they are made from.
The rule of thumb is, if it can be made from scratch by yourself using good sourced ingredients then it should be ok to eat.
But what exactly are you allowed? Imagine a society before this massive reliability on grains.  Once you eliminate sugars, starches and grains you should be left with meat, fat, green vegetables, cheese, some fruits and berries, nuts and seeds. A word of caution on fruits, berries: they are not the same. Check their nutrition value and eat them in moderation.
A quick google on Keto foods and you will get roughly the same list from different sources. From Tim Noake's Real Meal Revolution or Banting to Dietdoctor.com. Tim Noakes actually has a color coding, Green, Orange and Red, to show what…

Type 2 Diabetes Melittus.

This is a big subject. One that I feel it's way above my station. But it's also one that shouldn't be ignored. Especially when the official advice is to prescribe medication, insulin and carbohydrates.

Insulin and insulin resistance seem to be at the core of everything I read in relation to what keto helps improve.

Diabetes is still deemed as a progressive and irreversible disease. Treatment could include shots of insulin so that it helps bring blood glucose down. Once I learned the basics of how Keto works, it became hard to understand why diabetes, especially type 2, is still going up.

In the Keto community, there's an abundance of people that have reversed type 2 diabetes mellitus.

Yes, you could argue that is not a cure because if they stop Keto they will get it back. However, one could also argue that they are free from any biomarkers of the disease, are not taking any drugs, have lost weight and as far as everything else are healthier than ever. So our argument of th…