4 Great Reasons To Cut The Sugar From Your Diet

Uncategorized Oct 26, 2019

There’s been a lot of talk in the media about the evils of sugar consumption. Sugar is found in all sorts of foods including nuts and salad dressing.

Add to that our love for things like cookies and ice cream and it’s no wonder our sugar consumption is skyrocketing. Americans consume, on average, 90 grams of simple sugar per day.

Unfortunately, all this added sugar is doing a lot of damage to our health and it’s making us gain weight in record numbers. It’s time to cut added sugar from our diet. Here are four reasons why you should do a sugar detox and do what you can to avoid consuming sugar as much as possible.

1. Consuming Sugar Spikes Your Insulin As soon as your body starts to digest sugar, your insulin spikes up. Insulin is the hormone that is in charge of keeping blood sugar levels from rising too high and converting extra sugar into fat for storage. It’s a delicate process and consuming sugar in large quantities will cause your insulin to spike...

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What are the Side Effects of Ketosis?

keto basics Sep 23, 2019

What are the Side Effects of Being in Ketosis?

A big part of the ketogenic diet is entering ketosis, where your body produces ketones. When this happens, you begin burning fat for energy, helping you to lose weight at a more rapid pace. It isn’t always easy to know when you have reached nutritional ketosis, but there are definitely some side effects of ketosis you can keep an eye out for.  

Flu-Like Symptoms

This is often the first thing people notice when they start a keto diet and get into ketosis. It won’t happen to everyone, but if you notice flu-like symptoms and have been on keto for about a week or so, it could be that you are now entering ketosis. Some of these symptoms might include dizziness and lightheadedness, hot flashes or cold sweats, muscle cramps, increased temperature, and feeling queasy. Sometimes the symptoms are subtle, other times you feel like you can barely get up. This is most often from not getting enough electrolytes while on keto, so...

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Discovering Keto

keto basics Sep 09, 2019

Could keto be the secret to successful weight loss? Many people are discovering keto for themselves and watching the pounds drop off.  So what is keto, exactly, and how does it work?

Keto is short for ketogenic. The ketogenic diet is a low-carb, high-fat diet that is designed to provide rapid weight loss. Instead of counting calories, you count carbs. This is similar to the induction phase of the Atkins diet.

What Does the Word Ketogenic Mean?

The word ketogenic, pronounced KEY-toe-JEN-ick, refers to the act of putting your body in the state of ketogenesis, the production of ketone bodies in the bloodstream. Ketones are the result of the breakdown of fat in the body.

The body normally gets its energy from carbohydrates. However, if you switch to low carb and eat high fat and moderate protein, your body will have no choice but to start using the fat in your food or your body to get its fuel, and thus you will lose weight.


Your Metabolism

Every person’s...

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Counting Macros To Stay In Ketosis

keto basics Sep 09, 2019
Counting Macros To Stay In Ketosis

There's a huge debate in the keto world about counting macros for optimal results. In this article, I give you my take on this important question. You may be surprised by my answer.

What Is Ketosis?

First, before we dive in...what exactly is ketosis? The body produces ketones on a regular basis, regardless of the number of carbs you eat. However, ketones do not rise to therapeutic levels (ketosis) until you start restricting your carbohydrates. Eating keto- a low carb, high fat diet, ramps up ketone production and leads to nutritional ketosis with a few days. This process, ketosis, is a metabolic state where the body’s energy comes from fat. In the liver, a fat molecule is split into a two carbon ‘ketone’ and released into the blood. Ketone bodies can then be used as energy in place of glucose, the simplest form of carbohydrate. But do we need to count macros to get into ketosis?

What Are Macros?

Macronutrients are the...

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What Is A Fat Bomb?

Uncategorized Sep 02, 2019
What Is A Fat Bomb?

When you begin looking up different keto dessert recipes, you will often come across something called a fat bomb. So, what is a fat bomb? This is nothing more than a small treat or snack that gives you a nice boost of fat. It is often meant to help satisfy a sweet tooth and give you an easy way to eat healthy fats and reach the fat goals each day (usually 60-80%). Fat bombs range in flavors, but often provide a nice sweet treat for you to enjoy while on keto.

Why Are Fat Bombs Important?

As you know, keto isn’t just about cutting carbs...you must also add in more fat. You need healthy fats to enter ketosis, a state where your body burns fat for energy. This is what makes the ketogenic diet so beneficial for weight loss and continued weight management. Some people experience difficulty with their fat intake, which is where fat bombs come in. Here is more information about keto fat bombs and how they can help you.

The Purpose of Fat Bombs

As you know,...

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keto basics Aug 26, 2019

KETO FOOD LIST: What Can You Eat On A Keto Diet?

The key to successful keto eating is to build ketones. And, the key to building ketones is choosing the right foods from the keto food list so that you eat at least 65% of your calories from fat. This leaves you with about 25-30% from protein and the last 5-10% can be from low carbohydrate vegetables. By using the keto food list you can ensure you're eat 'incidental carbs' and avoid starchy high carbohydrate foods that will throw you out of ketosis. In general, you can eat from the following food groups: Fats and Oils, Protein, Vegetables and Fruits (in limited amounts), Dairy products (in limited amounts), Nuts and Seeds, Water and Beverages.

Starting a new diet isn’t easy, especially when you need to eat specific foods and stay away from others (that you may be addicted to). This keto food list should help you be able to make decisions about what you are eating and shopping for.

Fats and Oils Try to get your fat from natural...

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How Does Keto Work?

keto basics Aug 19, 2019

How Does KETO Work?

This question is a common one...how does keto work for _________ (fill in the blank).

Most often it's weight loss but keto is now also used to treat many other chronic conditions. The simple answer is yes, it does---but it's all about ketosis.

Attaining it and maintaining it for best results

First, the Keto Diet is similar to many low-carb, high-fat diets. But, there is a difference. That difference is the intentional reduction of carbohydrates to the point of putting your body into a state of nutritional ketosis. No other low-carb, high-fat diet does this.

So does Keto work?

Yes, if you follow the eating plan! When in nutritional ketosis, your body is in a metabolic state where most of the body’s energy comes from ketone bodies which are produced in the liver and are released into the bloodstream. Ketones are molecules that occur when your body burns fat as the primary energy source.

Ketosis is a normal process that the body does every day. The fewer...

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Should You Count Net Carbs On Keto?


On any low-carb, keto eating plan, you will be reducing your carbohydrate intake. Although I recommend you keep it simple by counting total grams of carbs, you might find it useful to learn how to actually count net carbs. This is one of the most common keto questions I get-- First, net carbs are simply the grams of total carbohydrates in a portion of food minus its grams of fiber. Because fiber is a carbohydrate that your body cannot digest, it does not raise your blood sugar levels or trigger an insulin response (in most people).

Foods that are low in net carbs, which include nutrient-dense vegetables and fruits, are less likely to interfere with weight loss and do not have a significant impact on blood sugar. Here are a few zero- and low-carb foods to help you get started on understanding why they are often listed as acceptable foods in low-carb diets: Examples of Zero Carbs
• Beef
• Lamb
• Chicken
• Pork

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What is KETO?

Uncategorized Aug 05, 2019

If you landed on this page, my guess is that you've heard of the term 'keto' but what is keto, really? Simply put, Keto (short for ketogenic) is a low-carb, high-fat diet. As an eating plan, it shares many of the same foods and drinks as the Atkins diet and other low-carb diets.

What makes a Keto diet different is that it focuses on drastically reducing carbohydrate intake and replacing those carbohydrates with fat. Protein intake should be moderate, unlike Atkins where the protein isn't restricted. This drastic reduction in carbohydrates puts your body into a metabolic state that is called nutritional ketosis.

The point of going into ketosis is to help your body become efficient at burning fat for energy. While this is happening, your body turns the fat into ketones in the liver, supplying energy to the brain and the rest of the body. A cautionary note: ketogenic diets can cause massive reductions in blood sugar and insulin levels. So while this can be a good thing...

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