Zucchini pasta can be a good addition to a ketogenic diet - it's very low in net carbs but is close to a food people crave - pasta
Diet & Nutrition

Tips and Tricks for Getting Into Ketosis

Have you decided to give the ketogenic diet a try? Perhaps you want to reap the benefits of this low-carb, low-insulin diet of healthy eating habits, but are concerned about the challenges ahead. Here are some tips and tricks you’ll want to use. In this article, we’re going to recommend products and services that will help. We do receive affiliate compensation for recommending these services. These products are proven and best in class – that’s why we recommend them. You will find helpful, quality products and services – and not magic pills, fake shortcuts, and such. The ketogenic diet (or keto) is a low-carb, high-fat (LCHF) diet that forces your body to burn fat for energy – instead of carbohydrates. [Read more …]

Beer - is a grain derived beverage with significant calories and alcohol
Diet & Nutrition

Health Considerations for Alcohol Use

Alcoholic beverages can be an enjoyable and mildly impactful part of a healthy diet, for those that choose to partake. But there are important considerations to remember. Alcohol has calories Alcohol has calories – 7 per gram. And while alcohol in pure form isn’t normally imbibed in large quantities, it is often part of beverages that have a high calorie count. Sugary mixed drinks, beer, wine, and many other types of alcoholic drinks all have significant calories. If you are trying to lose weight, or to keep weight off, try to keep away from alcoholic drinks as much as possible. Calories and Macronutrients Alcohol is not a macronutrient, but does contain calories (which means the body can use it for [Read more …]

An omelette can be part of the ketogenic diet - it's low carb, high fat and protein content fits within the guidelines for ketosis
Diet & Nutrition

What is the Keto Diet?

What is the Ketogenic diet? It’s a high-fat, low-carb diet that sends your body into a state of ketosis, during which it primarily uses dietary fat and body fat for energy instead of glucose from carbs. Ketone bodies, which are the by-product of the metabolism of fat, rise to elevated levels in the blood. Ketosis is generally recognized to occur when ketone levels rise to 0.5 mmol/L or more. This can happen about 2 days after starting severe carb restrictions – which means eating less than 20-35 grams of carbs per day. However, it can take 4-6 weeks before the body is fully adapted to ketosis. Keto, as the ketogenic diet is known, is a low-carbohydrate, high-fat diet that forces [Read more …]

High Glycemic Index (GI) foods - white rice, pasta, and potatoes
Diet & Nutrition

Understanding Glycemic Index (GI) and Glycemic Load (GL)

Glycemic Index (GI) and Glycemic Load (GL) help us understand how specific foods we eat impact our blood sugar (or glucose) levels. This in turn has a direct impact on the energy levels you have (or lack), and how quickly excess energy is stored as body fat. Of the three macronutrient types (protein, fat, and carbohydrates), carbs are the primary energy source the body prefers. When you consume foods containing carbs (sugars and starches) these are broken down into glucose by your digestive system. The glucose then enters your bloodstream, and is transported elsewhere in your body to be used for energy, or to be stored for later use in the liver and skeletal muscle as glycogen. What is the [Read more …]

Breakfast idea that is Paleo diet friendly
Diet & Nutrition

The Paleo Diet – Is It Right for You?

What is the Paleo Diet? Today we’re going to talk about the Paleo diet – a nutritional strategy (and lifestyle) that claims to leverage our body’s evolutionary eating adaptations for maximum health. The Paleo diet requires eating the foods our ancient ancestors ate and to avoid modern foods (and quantities) that aren’t compatible with our bodies. The core premise of the Paleo diet is that modern foods and diets have strayed too far from what our bodies and digestive systems have adapted to via tens of thousands of years of evolution. Further, its proponents believe modern foods and the associated mismatch with our real dietary needs is the biggest driving factor behind the modern “diseases of civilization”: Type 2 Diabetes [Read more …]

Eggs are an excellent source of protein
Diet & Nutrition

Additional Protein Enhances Strength and Muscle Mass With Resistance Training

A study recently published in the British Journal of Sports Medicine concludes that protein supplementation is beneficial for those who partake in resistance training – for both increased strength and muscle mass. Individuals who took part in prolonged bouts of resistance training and who took in above average amounts of protein obtained the best results. Protein, one of the three primary macronutrient groups, is key to tissue repair, muscle protein synthesis, and other important processes of the body. Consuming extra protein to support strength training has been recommended by many for years, of course, but this study (which is a meta-analysis based on many other studies) further reinforces the point with scientific evidence. Perhaps most interesting is the conclusion that [Read more …]