Getting Your Body Keto Friendly

Keto Diet Tips and Advice

So in this unit we break down what is keto, and how it will help us ladies who find it hard to burn fat and lose weight.

What is Keto?

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis

Ketosis is a normal process that happens when your body doesn’t have enough carbs to burn for energy. Instead, it burns fat and makes substances called ketones, which it can use for fuel.

Is keto diet safe for long term?

Although the ketogenic diet may be helpful for many people, it’s not suitable for everyone.

For example, the ketogenic diet may not be appropriate for pregnant or breastfeeding women, children and teens, unless it’s being used therapeutically under medical supervision.

Furthermore, this diet should be avoided by those with certain health conditions like kidney disease, liver disease or pancreatic conditions.

Also, those with diabetes who are interested in following a ketogenic meal plan should consult their doctor to determine if this diet is safe and suitable for their specific needs.

Lastly, this diet may not be appropriate for individuals who are hypersensitive to dietary cholesterol, who account for around one-quarter of the world’s population (18Trusted Source).

There may, however, be risks to following a ketogenic way for an extended period of time. Though researchers do not know for certain the longterm effects of the keto diet, there has been research done on the longterm effects of consuming high-fat, low-carb diets

How effective is the keto diet?

Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. … The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. [1]

Symptoms of Keto Flu and why you may feel this when you first start your diet

The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very little carbohydrates.

Reducing your carb intake forces your body to burn ketones for energy instead of glucose.

Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet.

Normally, fat is reserved as a secondary fuel source to use when glucose is not available.

This switch to burning fat for energy is called ketosis. It occurs during specific circumstances, including starvation and fasting (1Trusted Source).

However, ketosis can also be reached by adopting a very low-carb diet.

In a ketogenic diet, carbohydrates are typically reduced to under 50 grams per day (2Trusted Source).

This drastic reduction can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine (3Trusted Source).

 

Keto Flu Symptoms & Side effects

Signs of the keto flu may start popping up within the first few days of cutting back on carbs.

Symptoms can range from mild to severe and vary from person to person.

While some people may transition to a ketogenic diet without any side effects, others may experience one or more of the following symptoms (4Trusted Source):

  • Nausea
  • Vomiting
  • Constipation
  • Diarrhea
  • Headache
  • Irritability
  • Weakness
  • Muscle cramps
  • Dizziness
  • Poor concentration
  • Stomach pain
  • Muscle soreness
  • Difficulty sleeping
  • Sugar cravings

These symptoms are commonly reported by those who have just begun the ketogenic diet and can be distressing.

Symptoms typically last about a week, though some people may experience them for a longer period of time.

While these side effects may cause some dieters to throw in the towel, there are ways to reduce them.

Summary When beginning a ketogenic diet, some people may experience symptoms, including diarrhea, fatigue, muscle soreness and sugar cravings.

Some people may experience keto-flu symptoms due to genetics, electrolyte loss, dehydration and carbohydrate withdrawal. The keto flu usually lasts for about a week, but some may experience symptoms for over a month.

[block]8[/block]

The keto flu can make you feel miserable.

Luckily, there are ways to reduce its flu-like symptoms and help your body get through the transition period more easily.

Stay Hydrated

Drinking enough water is necessary for optimal health and can also help reduce symptoms.

A keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration (5Trusted Source).

This is because glycogen, the stored form of carbohydrates, binds to water in the body. When dietary carbohydrates are reduced, glycogen levels plummet and water is excreted from the body (6Trusted Source).

Staying hydrated can help with symptoms like fatigue and muscle cramping (7Trusted Source).

Replacing fluids is especially important when you are experiencing keto-flu-associated diarrhea, which can cause additional fluid loss (8Trusted Source).

Avoid Strenuous Exercise

While exercise is important for staying healthy and keeping body weight in check, strenuous exercise should be avoided when experiencing keto-flu symptoms.

Fatigue, muscle cramps and stomach discomfort are common in the first week of following a ketogenic diet, so it may be a good idea to give your body a rest.

Activities like intense biking, running, weight lifting and strenuous workouts may have to be put on the back burner while your system adapts to new fuel sources.

While these types of exercise should be avoided if you are experiencing the keto flu, light activities like walking, yoga or leisurely biking may improve symptoms.

Replace Electrolytes

Replacing dietary electrolytes may help reduce keto-flu symptoms.

When following a ketogenic diet, levels of insulin, an important hormone that helps the body absorb glucose from the bloodstream, decrease.

When insulin levels decrease, the kidneys release excess sodium from the body (9Trusted Source).

What’s more, the keto diet restricts many foods that are high in potassium, including fruits, beans and starchy vegetables.

Getting adequate amounts of these important nutrients is an excellent way to power through the adaptation period of the diet.

Salting food to taste and including potassium-rich, keto-friendly foods like green leafy vegetables and avocados are an excellent way to ensure you are maintaining a healthy balance of electrolytes.

These foods are also high in magnesium, which may help reduce muscle cramps, sleep issues and headaches (10Trusted Source).

Get Adequate Sleep

Fatigue and irritability are common complaints of people who are adapting to a ketogenic diet.

Lack of sleep causes levels of the stress hormone cortisol to rise in the body, which can negatively impact mood and make keto-flu symptoms worse (11Trusted Source, 12Trusted Source).

If you are having a difficult time falling or staying asleep, try one of the following tips:

  • Reduce caffeine intake: Caffeine is a stimulant that may negatively impact sleep. If you drink caffeinated beverages, only do so in the morning so your sleep is not affected (13Trusted Source).
  • Cut out ambient light: Shut off cell phones, computers and televisions in the bedroom to create a dark environment and promote restful sleep (14Trusted Source).
  • Take a bath: Adding Epsom salt or lavender essential oil to your bath is a relaxing way to wind down and get ready for sleep (15Trusted Source).
  • Get up early: Waking at the same time every day and avoiding oversleeping may help normalize your sleep patterns and improve sleep quality over time (16Trusted Source).

Make Sure You Are Eating Enough Fat (and Carbs)

Transitioning to a very low-carb diet can cause you to crave foods that are restricted on the ketogenic diet, such as cookies, bread, pasta and bagels.

However, eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied.

In fact, research shows that low-carb diets help reduce cravings for sweets and high-carb foods (17Trusted Source).

Those having a difficult time adapting to the ketogenic diet may have to eliminate carbohydrates gradually, rather than all at once.

Slowly cutting back on carbs, while increasing fat and protein in your diet, may help make the transition smoother and decrease keto-flu symptoms.

Summary You can combat the keto flu by staying hydrated, replacing electrolytes, getting plenty of sleep, avoiding strenuous activities, eating enough fat and cutting out carbs slowly over time.

Coming OFF the Keto Diet

Please pay attention to the next section, as it is important to come off the Keto diet effectively, otherwise you may suffer Keto Flu like symptoms.

How do you maintain Keto weight loss?

Adding more protein-rich foods, like edamame, and low-carb fruits, such as berries, can help you keep off the weight after the keto diet.[1]

3 Expert Tips for Easing off of the Keto Diet

  1. Gradually Increase How Many Carbs You Eat. …
  2. Find Your Desired Carb Range. …
  3. Add More Protein to Your Plate.

[1] https://www.everydayhealth.com/ketogenic-diet/how-keep-weight-off-after-keto-diet/

How To Get Your Metabolism to Speed Up And Burn Fat

Cereals have been known to contain sugar and fortified vitamins.  Imagine the wheat processed for your cereal has the most important micronutrients and vitamins removed during that process, and the manufacturers then include them back into the cereal at a later stage, that doesn’t make sense to me? But it happens, they call it ‘extrusion’
Not to mention all the hidden sugars and salt added as well.  Very few cereals have enough fibre to be of real benefit to the body.  

SO what is the secret to a healthy breakfast? 

Breakfast is the most important meal of the day.  After having 7-8hours or more of sleep, and possibly over 10 hours of fasting which has occurred between the time you ate the night before until you wake up in the morning, means your body needs energy to help you get through the first part of the day. 

So it is crucial for you to have a balanced breakfast first thing in the morning, not only does it wake up your digestive system, but it also kickstarts your metabolism, and gets fat burning effectively.  Those that do not have a balanced breakfast filled with fibre and protein, find that they feel tired, sluggish and tend to put on weight later on as their metabolism slows or stops.  Too much sugar in your diet can give you incredible highs and lows in energy, and also affects your mood.  

By reducing sugar in your breakfast first thing and drinking at least 2 glasses of water to replenish the bodies water intake, will give you increased energy.

What is the ideal breakfast?

This is a tough one as there are many healthy breakfasts that are available, some people are not morning people and don’t like eating too early, therefore something like a fruit / and or vegetable ‘smoothie’ with added protein would be ideal.  I usen a product called FORM, which not only has plant protein, but other organic plans such as wheatgrass, chia seeds, spirulina, and chlorphyll to boot!
For those that have time and like to eat, there are cereals like rolled oats, yoghurt and muesli, bran flakes, with added fruits or nuts or seeds. 
For those that like cooked breakfasts, then poached eggs, scrambled eggs, spinach, baked beans, wholemeal toast, mushrooms, wholemeal, or high protein pancakes, or other non fried high fibre alternatives. 
SO it’s out with the traditional ‘fry up’ and in with a healthier alternative. 
Having a cup of coffee or green tea also helps to speed up the metabolism in the morning, but again ensure you drink 2 glasses of water upon rising, this will make all the difference to your metabolism and fat burning effectiveness, especially if it includes squeezed lemon, lime and cucumber.  


Ensure that the first glass of water is body temperature so that it can be easily absorbed and assimilated. I usually add a pre n& pro biotic called PURE, this helps with the immune system making it more resistant.

The second glass of water should be ICE COLD as this will help to speed up your metabolism, as the body needs to use a process called thermogenesis to warm the cold water up in the body a bit like a kettle!  
Diabetics should ensure they include carbs, fats and proteins in their breakfast and generally low GI foods are much more slow releasing and will balance out your hormones better.  You can find out about low GI foods here. 

WomenWith Diabetes Under 45 At Risk of Heart Attack

In an article taken from Diabetes UK, it was reported that Women with diabetes under the age of 45 have a six-fold higher risk of a heart attack, according to new research. Additionally, smoking was found to be a stronger risk factor than older age in women. (READ MORE HERE http://www.diabetes.co.uk/news/2015/sep/six-fold-risk-of-heart-attack-for-women-under-45-with-diabetes-96652546.html


We are hearing more and more about the hidden risks of Diabetes, and most of these can be avoided through having a sensible diet, drinking lots of water, reducing sugar and processed foods (if not eliminating them totally) and putting in 30 minutes a day of exercise also. 



Most people think that diabetes as a consequence of being overweight, but there are far more risks involved. 
For instance, diabetics are more prone to not healing as fast when they cut themselves compared to people that are healthy and are non diabetics, in fact there is a higher risk of gangrene, poor blood circulation, septicaemia which can result in amputation or death. 


Taking action now to improve your diet, include more exercise can help reduce and in some cases eliminate the risks, but you have to decide to do this for yourself.   Using supplementation to help improve your nutritional intake is advisable.  Your gut is the centre of your immune system, and if it is not working effectively, you will have other issues manifest.  Why not try our organic health supplement PURE and CORE to help protect the immune system.

Changing your diet is not always easy to do, but then the benefits are more rewarding, longer life span, better health and physical appearances. Once you have been diagnosed, you will have to work with your GP and Dietician and a Nutritionist to help you lower your blood sugar level count. If you are one of these people who have tried lots and lots of diets, but they never seem to work, then why not try my services as I also apply Life Coaching and NLP to the services offered.  You can find out more by clicking on the Link here ==>









   

Sleep… Why DO We Need It?

I’m sure this is something that we have all talked about and come across once in awhile. Our bodies are not meant to stay awake 24/7. Some people say we need to recharge our batteries hence the necessity for sleep. Sleep is a form of reviving our energy, or thoughts, or physical being. However there is more behind this. 

Sleep also aids the digestion process, and weightloss. There are 4 stages to the digestion process as follows:

Ingestion –
Ingestion is the process by which food is taken into the alimentary canal.
It includes the processes that take place while the food is in the mouth (mouth = ‘buccal cavity‘), such as chewing and grinding using the teeth, the lubrication and chemical effects of saliva released from the salivary glands, and swallowing of the food – which sends it onwards down the digestive tract.

Next comes Digestion –

Digestion is the process by which ingested (food) material is broken down in the earlier stages of the alimentary canal into a form that can then be absorbed and assimilated into the tissues of the body.

Digestion includes two types of processes –

  • Mechanical (e.g. chewing, grinding, churning, mixing), and
  • Chemical (e.g. action of digestive enzymes, bile, acids, etc.).

The mechanical processes include the chewing and grinding of food by the teeth and also the churning and mixing of the contents of the stomach.

Chemical processes that contribute to digestion also begin in the mouth with action of saliva on food. However, most of the chemical digestive processes occur in the stomach and small intestine – where the partly-digested materials are subjected to gastric juices, pancreatic juice, succus entericus and so on.

The next we have Absorption and Assimilation

Absorption is the uptake of fluids or other substances by the tissues of the body depending on its stage of passage through the digestive system is absorbed into the bodily fluids blood and lymph from the alimentary canal. Most of the absorption part of the digestive process occurs in the jejunum and the ileum of the small intestine, though alcohol is readily absorbed through the stomach. The small intestine is lined with minute finger-like processes (called ‘villi’, a single example being a ‘villus’), that greatly increase its surface area, and hence the rate at which absorption can take place.

Assimilation is the process by which components / chemicals from food (incl. liquid refreshments such as milk drinks, fruit juices etc.) are taken into the cells of the body – after the food/beverage has been digested and absorbed.

Elimination is the final stage of this 4-stage summary of digestion.

In physiology more generally the word ‘elimination’ can also apply to the entire process of excretion of metabolic waste products, including from the blood via the kidneys and urinary tract. **

** Taken from the website https://www.ivyroses.com/HumanBody/Digestion/DigestiveSystem-BasicStages.php


Here is some information I dug up from the sleepfoundation.org

Why Do We Need Sleep?

We tend to think of sleep as a time when the mind and body shut down. But this is not the case; sleep is an active period in which a lot of important processing, restoration, and strengthening occurs. Exactly how this happens and why our bodies are programmed for such a long period of slumber is still somewhat of a mystery. But scientists do understand some of sleep’s critical functions, and the reasons we need it for optimal health and wellbeing.

One of the vital roles of sleep is to help us solidify and consolidate memories. As we go about our day, our brains take in an incredible amount of information. Rather than being directly logged and recorded, however, these facts and experiences first need to be processed and stored; and many of these steps happen while we sleep. Overnight, bits and pieces of information are transferred from more tentative, short-term memory to stronger, long-term memory—a process called “consolidation.”

Researchers have also shown that after people sleep, they tend to retain information and perform better on memory tasks. Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.

How Much Sleep Do We Really Need? Healthy sleep is critical for everyone, since we all need to retain information and learn skills to thrive in life. But this is likely part of the reason children—who acquire language, social, and motor skills at a breathtaking pace throughout their development—need more sleep than adults. While adults need 7-9 hours of sleep per night, one-year-olds need roughly 11 to 14 hours, school age children between 9 and 11, and teenagers between 8 and 10. During these critical periods of growth and learning, younger people need a heavy dose of slumber for optimal development and alertness.

Unfortunately, a person can’t just accumulate sleep deprivation and then log many hours of sleep to make up for it (although paying back “sleep debt” is always a good idea if you’re sleep deprived).

The best sleep habits are consistent, healthy routines that allow all of us, regardless of our age, to meet our sleep needs every night, and keep on top of life’s challenges every day.

If you are interested in finding out more about the importance of sleep you can read the report here. 


If you found this information useful, please leave me a comment below. How many hours of good quality sleep do you get?