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Keto Mistakes: Are You Actually Ketogenic or Just Low Carb?

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Common Keto Mistakes

Google searches for “Keto” are at an all-time high. In fact, the search volume for “keto” in 2018 is exactly 100 times what it was in 2004, when Google first began tracking global searches.

So why has the ketogenic diet become so popular?

A keto diet is one where you consume more calories from fat and protein than carbs. This macro breakdown forces your body to deplete its energy stores resulting in ketosis (a process where your body burns ketone bodies for energy) and weight loss.

The potential benefits of a keto diet include, but are not limited to:

It’s no wonder keto is more popular than ever!

Unfortunately, many people aren’t really following a true ketogenic diet. You see, a keto diet is a low carb diet — but not all low carb diets are keto diets. Of course, this isn’t to say that low carb diets aren’t effective… they are VERY effective! But they won’t necessarily allow a person to reach ketosis.

So How Exactly Does a Ketogenic Diet Work?

A ketogenic diet is all about putting yourself in a state of ketosis. Now, if you’re unfamiliar with ketosis, you might be wondering, “What is that?” By reducing your carb intake to very low levels, your body’s cells will no longer have lots of carbohydrates to convert to glucose and burn for energy. So instead, it will begin burning fat for energy, which produces ketone bodies. Your body will then use those ketone bodies for fuel.

“Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides energy. Generally, ketosis occurs when the body is metabolizing fat at a high rate and converting fatty acids into ketones.” – Wikipedia

Here’s the tricky part: it’s not enough to simply commit to a low carb diet. To properly execute a true ketogenic diet, you must change your intake of all three macronutrients.

Specifically, the typical macro split to aim for is approx.…

  • 70-80 percent fat
  • 15-25 percent protein
  • 10-5 percent carbohydrates

keto food pyramid

A 75-25-5 split is the most common. This is an extremely specific goal, which is why many people who attempt a ketogenic diet inadvertently end up practicing a low-carb diet instead of a ketogenic diet.

I must note that reaching ketosis may require a different ratio of fats, protein and carbs for each person. There is no perfect ratio that works for everyone and it can take a while for your body to adjust to a new primary fuel source.

So… what can you do to successfully reach ketosis? First, let’s evaluate some common mistakes to avoid.

Top 3 Reasons People Don’t Reach Ketosis

When you reach a state of ketosis, your body will maximize fat burning in powerful ways! However, many people who attempt a keto diet don’t actually reach ketosis. Here are the top 3 reasons why:

  1. Eating too many carbs.It’s not enough to be just low carb. You want to be VERY low carb. How low? No more than 20 grams of digestible carbs is a great start. (To put this into perspective, half a hamburger bun, a few bits of rice or pasta, and a small mini potato are all 20 grams of carbs… each. And…you wouldn’t be eating any of these on keto.) Most people fall between 50 to 20 grams of carbs per day depending on how low they have to go to reach ketosis.
  2. Eating too much protein.The good news is that you can eat more protein than carbs on a keto diet! The downside is that you still have to restrict protein to moderate levels in favor of eating more fat.
  3. Not eating enough fat. If you’re not used to a keto diet, a macro breakdown of 75 percent fat is a LOT of fat. For a 2,000 calorie per day diet, that means that 1,500 calories should be (healthy) fat calories.

NOTE: I can’t talk about all the great benefits of keto without telling you that there are potential issues. In my opinion, there are people out there who shouldn’t be consuming a diet that is %75 fat without being monitored by a doctor due to existing medical issues. Speak with your doctor and consider ALL of the pros and cons before adopting a keto diet. Just like any other diet, it’s not for everyone.

“A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.” – Harvard Medical School

keto healthy fatsSimple But Effective Tips to Reach Ketosis

First, it’s critical to track everything you eat and drink. Seriously. Don’t guess. Know.

There are many apps you can download for free that will help you track your caloric intake and macro breakdown. If you want to go the old-fashioned route, keep a pencil-and-paper journal of everything you consume. (Here is a free calculator to help you determine your macro ratios.)

This doesn’t mean you have to track everything you eat for life. After a few months successfully on keto, you’ll be better able to judge and measure the foods you’re consuming.

Also… it’s imperative that you still count your daily caloric intake. More fat doesn’t mean that you can eat endless amounts of fat. The timeless principle of creating a calorie deficit still applies.

AVOID foods such as potatoes, pasta, bread, rice, beer, donuts, candy, sodas, and juices. These foods are all rich in sugar and carbs. You don’t have to avoid all carbs. Fiber rich green veggies are great on a keto diet. You can also incorporate low glycemic index fruits, like raspberries and blueberries, into your diet. Many choose to avoid dairy as well, specifically milk, cream and half & half.

EAT foods that are high quality, healthy foods. This includes unprocessed meats, fish and seafood, eggs, natural fats, vegetables (that grow above-ground), some high-fat dairy products and nuts. If you are eating processed meat, read the label and look for hidden sugar. (Processed deli meat and bacon is often cured or processed with sugar, brown sugar, honey, etc)

DRINK water. This is your #1 priority. Drink it hot, drink it cold — just make sure you’re drinking water. You can also drink coffee, but skip the sugar. The same goes for tea. If you think you’ll have a hard time cutting out sodas and other drinks, try replacing them with bone broth! It’s hydrating and rich with nutrients and electrolytes!

BONUS Tips to Reach Ketosis

Just like any other diet, it’s a good idea to cook your own food and plan out your meals. Sure, it might take more time, but you’ll know exactly what’s going in your body!

Furthermore, low carb doesn’t mean low fiber! You can eat a lot of fiber on a keto diet. The good thing about fiber is that it leaves you feeling full. This will help reduce cravings for sweets and other sugar-rich, carb-filled foods!

Finally, be sure to avoid stress at all costs. Unnecessary stress can affect insulin and cortisol levels, which can actually make it difficult to lose weight and even lead to weight gain!

As with any diet, commitment to a routine and an eye for detail are key! It might take a few days (or weeks) for you to adapt to a keto diet, but once you experience the benefits of ketosis, the journey will have been worth it!

Keto isn’t “the magic answer”, but no diet plan is. Just like any other plan, it may not work for everyone, but it may work very well for many. Do you own research and make the best decision for your life.

Is Food Addiction Real and Can You Fight It?

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food addiction

We have all heard our friends and family say, “I just can’t stop eating these_____________ (fill in the blank).” We have even heard people say “jokingly” that they are addicted to certain foods, but can food really be addictive, like drugs or alcohol? Many say yes.

Consider this example, the Coca plant has been cultivated for thousands of years. South Americans have traditionally chewed it’s leaves to relieve fatigue and hunger, similar to how people drink coffee for energy. Eventually, someone realized how to refine the plant to make a highly addictive substance that came to be known as cocaine. Eventually, someone realized that cocaine could be further processed and manipulated into crack-cocaine, an ever more addictive substance.

What does this have to do with food?

Well let’s look at corn. Corn can be turned into many different processed foods, including corn syrup. Eventually, it was found that the sweetness of the syrup could be increased to make high-fructose corn syrup, which has been shown to be addictive in some studies.

Each time a food product is processed more and more, there is the potential for it to become more and more addictive, depending on its properties. These foods can stimulate parts of the brain for pleasure and euphoria, just like drugs. Sweetness, fat content and salt content are major factors.

High sugar foods and foods made with refined flour are some of the most problematic foods when it comes to the concept of food addiction. I’m talking about candy, bread, pasta, etc. Eating these foods can cause the blood sugar to spike, which can lead to the release of natural opiates.

“High-glycemic foods cause the release of the neurotransmitters dopamine, serotonin and endorphins—natural opiates that make us ‘feel good’. Foodaddictionresearch.org

“When fiber is digested, your body handles it differently than the way in which refined carbohydrates, such as white flour, are digested. A portion of the fiber simply passes through your digestive system intact. This difference means that eating foods rich in fiber is less likely to cause a spike in high blood sugar.” – EverydayHealth

Just to be clear: The term “processed foods” isn’t limited to things like cookies and sugary breakfast cereals. Cheese, milk, juice, protein powder and tofu are also processed foods. The processed food spectrum is vast and many are not associated with the concept of being “addictive”. When you eat things like whole wheat pasta, instant oatmeal and yogurt you are still eating processed food. What may become addictive for one person could be just food to another.

The question is… What is your relationship with food?

  • Do you feel compelled to eat certain foods?
  • Are you medicating your emotions by eating because you know the food makes you feel better?
  • Are you able to stop yourself when the cravings come on strong?
  • Do you feel sad, depressed or deprived when you can’t eat a specific type of food?

It’s also important to consider whether the over consumption of certain foods makes you more at risk for diseases, like diabetes, hypertension and heart disease. People who are addicted to cocaine, cigarettes and alcohol are often aware of the health risks, but still engage in the negative behavior. The same goes for food addiction. If you are willing to risk your health by overindulging, that could be a clear sign that food has become more than just nourishment for you.

So, how can you fight food addiction? Honestly, that answer is different for each person, just like any addiction. I can’t offer you a quick and easy solution. However, you can start this journey by making small, straightforward changes.

Don’t feed your emotions
Stress eating and emotional eating is at the root of food addiction for many of us. Sure, some people are addicted to the taste of food, but many people are addicted to the way food makes them feel and how it takes away the pain. Food can be an escape and a comforter. Take the time to deal with the true sources of your stress and negative emotions. Just changing the way you eat will not heal those areas. Seek out professional help if you need it.

Find other ways to get your high
If you don’t find ways to fill the gap left by cutting out addictive foods, you’ll be more prone to go back to unhealthy eating habits. Talk with a counselor, go out with friends, call your mom, take a walk, etc. Find ways to have fun that aren’t food centered. You have to develop new, healthy habits to take the place of reaching for food.

“Achieve a natural “high” from whole foods that increase dopamine production naturally. Specific foods—watermelon, spinach, avocados, tofu, and sesame seeds, to name a few—perform magic and reestablish normal reward responses for natural foods.” – Prevention Magazine

Eat more whole, fiber rich foods
Going back to my previous example of corn being heavily processed over time, much like a drug; what this shows is that we need to reverse the process. Choose more whole, plant foods. Instead of that orange juice and bowl of sugary processed grain cereal in the morning, choose a whole fruit smoothie (with no sugar added) or a cereal made with whole grains topped with berries. Reach for that apple or juicy peach instead of candy. Snack on crunchy vegetables instead of chips.

Remember that plants protect. When you choose plant foods like: beans, lentils, fruits, vegetables, nuts and seeds you are ensuring your body receives a balance of nutrition and not too much of a single substance.

Give it time
Slowly wean yourself from highly processed foods. Start little by little. Your body and mind are going to fight you. You may feel deprived. You may not want to do this, but understand that food is not in control. You are. Don’t expect to be free from food addiction in just a few days. It takes time and patience.

Become more aware of what you’re eating
Read the food label and ingredient lists on the back of foods you buy. Look for products with no added sugar, low sodium and ingredients you can pronounce and understand. Don’t eat mindlessly. Cooking and preparing meals at home using whole ingredients can help you cut down on fast food and convenience food. Taking the time to plan your meals a few days in advance can help as well.

With time, your mind, gut microorganisms and much more can change and help you crave less of the addictive foods that once dictated your actions and held your taste buds hostage. Small changes can add up to huge wins.

Suggested Reading:

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14 Day Plan and Prep – Lesson 8: Let’s Create a Meal Plan

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lets create a meal plan

Now that we are committed to eating healthy food, the next question is “How much food will we eat each day?” It’s time to pull out the calorie and macronutrient numbers you came up by using the online calculators with in Lesson 7. We are going to review how those online calculators come up with the numbers they give us. At the end of this lesson, you will be ready to commit to calorie and nutrient goals and create a meal plan (resources below).

BMR, TDEE and Calorie Deficit

Today, We will review our BMR, TDEE and Calorie Deficit. Everyday your body burns a specific number of calories at rest. This is known as your Basal Metabolic Rate. The BMR equation gives you an estimate based on weight, height and age. When you expend energy through physical activity and exercise, you burn additional calories. When you combine your BMR with the calories you burn through physical activity, that adds up to your Total Daily Energy Expenditure. These numbers are awesome tools for anyone who wants to gain muscle, burn fat and lose weight. TDEE is also known as your “Maintenance Calories”. The concept is that if you eat this amount of calories you will maintain your weight (as long as all of the other variables stay the same) We want to be under this number to create a calorie deficit for weight loss.

For example, if your maintenance calories/TDEE is 2000 calories and you want a deficit of 500 calories for weight loss (300-500 calories is a very common deduction), then your daily calorie goal would be 1500 calories. Breaking your calories down into Macros/Macronutrients, carbs, fats and protein, can make a huge difference when it comes to weight loss. There are 9 calories in each gram of fat. There are 4 calories in each gram of protein or carbs.

Example: Let’s say you are eating 1500 calories per day and you want to eat 40% protein, 35% carbs and 25% fat.
1500 x .40 = 600 calories = 150 grams of protein
1500 x. 35 = 525 calories = 131.5 grams of carbohydrates
1500 x .25 = 375 calories = 41.66 grams of fat

If you want to reduce your carb intake or make sure that you are eating enough protein and carbs to build muscle, these numbers are very valuable.

Note: Understand that these numbers are estimates and your individual metabolism does play a factor in how many calories are actually burned each day. These numbers also don’t factor in things like diabetes, PCOS, hormone imbalances, etc. See a dietitian or nutritionist for specific nutrition advice and a custom meal plan.

Meal Planning Made Simple

In your meal plan you will break down your calorie and nutrient goals into goals for your daily meals and snacks. Example: If you plan to eat 3 meals a day, you could review these ratios as well and break your meals into 400 calories per meal with two 150 calories snacks = 1500 calories. You can break your meal planning down by your nutrient ratios as well.

Tip and Tools

This is where using recipes where calories and nutrients are listed is very important. You can start with these websites that list calories and nutritional information…

Eat This Much is my secret weapon for meal planning. You can put in the foods or ingredients you plan to eat in your meal plan and map out calories, nutrients, grams of sugar, etc. I also use My Fitness Pal and the Recipe Planner found on Caloriecount.com.

NOW! It’s time to fill out page 9 of the challenge workbook. These numbers will guide you in the creation of your meal planning for Days 9-14.

Desiray’s Story: 15 Pounds Makes a Difference

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Update July 2017 – Desiray competed in her first bikini competition on July 1st. While training for the event, she lost 10 lbs and 10% of her body fat. Check out her update.

I hired a coach to help me prep for my first show. She gave me a nutrition plan and a training schedule that she adjusted every week. I prepped for 14 weeks and lost 10 pounds and 10% of my body fat. For me, this has been the most successful strategy for seeing a major difference with my body.

The biggest lesson I’ve learned is not to stress, because it’s actually counterproductive. Stress makes losing weight more difficult than it needs to be. My advice for those trying to lose weight is to make it a priority. Set some goals and stick to them. You’ll be proud of what you accomplish. – Updated Instagram: @desiray_renee

desiray before and after

Desiray lost 15 pounds and lowered her body fat percentage from 38% to 25%. This proud wife and mom has used many tools, including weight training, meal prepping and spin classes to transform her body and her lifestyle. Check out more about her journey…

desiray before and after

For the last year, I’ve been lifting, meal prepping and it’s paying off! I have goals of becoming a group fitness trainer, personal trainer, nutritionist and a pro bikini competitor.

My main motivation for getting in shape was to look and feel better about myself. A family member called me fat once, 8 weeks after I had my first child. They did it again while I was pregnant with my third child. My self-esteem was at an all-time low. I didn’t want to socialize with anyone, because I felt that if my own family thought I was fat… what must others be saying about me?

desirayMy husband was my biggest supporter. He arranged my gym membership and trained me everyday. He showed me how to use every machine with confidence. After about 6 months, I was able to work out on my own without him. Currently, I do about 5 spin classes a week. The cardio has helped me burn a lot of fat. I train legs and back twice a week, because those are the largest muscles on your body. You have to work those body parts more often to see results. I train arms and shoulders at least once or twice a week.

I changed my eating habits by limiting my portions, eliminating pork and adding supplements to my diet. I also meal prep my food for the week to eliminate cheating and eating junk food.

My starting weight was 160 pounds with 38% body fat. Currently, I weigh 145 pounds with 24% body fat. I am 5’4″ tall. My goal is about 130-125 pounds with about 20-15% body fat. It has been one year since I first started my weight loss journey.

My advice to others: Do not be afraid to be a beginner. It can be intimidating to see how heavy other people can lift weight, how fast they can run on the treadmill or how great their body looks. Focus on you and your journey. Be the best YOU that you can be, because you can’t be anyone else. I didn’t have weight loss surgery, but I am considering breast augmentation because when women burn a lot of fat, they end up losing their boobs.

Instagram: @desiray_renee_npc

desiray weight loss

Can Loose Skin be Tightened?

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loose skin after weight lossBelieve it or not, one of the fears that holds women back from losing weight is having loose skin. This can definitely happen to anyone and it can be very pronounced on those who lose over 50 lbs. That being said, you should not let fear of loose skin stop you from losing weight. 

We want to share some tips with you may help lessen the development of loose skin during weight loss, but there is no fool proof way to avoid it or cure it completely. Again… most people who have been very overweight (obese) for a number of years who achieve significant weight loss experience loose skin. 

There are some cases where surgery may actually be needed to remove loose skin, but even so, by following these suggestions you may be able to minimize the effects of loose skin. The goal is to keep your skin toned and healthy.

Exercise

Exercise isn’t just about burning calories and toning muscle. It’s about creating firmer skin. Muscle takes up much less room than fat. One of the biggest myths about women and weight lifting is that it will cause you to “bulk up.” Unless you are getting into competitive bodybuilding, it will have the opposite effect. Muscle is more dense than fat and takes up less room, so the body appears more toned.

The key to using exercise to reduce loose skin is to work the whole body and not just target specific areas. This allows your muscles to begin supporting each other and as they grow. Thus, you become leaner and your body shape improves. Exercise can also help with cellular health, allow your skin cells to begin to rejuvenate themselves and clearing out old toxins.

Lose weight slowly to reduce loose skin

While the idea of dropping 30 pounds in 6 weeks is hugely appealing, but it will almost guarantee the appearance of lose skin on your body. Weight loss should rarely exceed 1-2 pounds per week. When you first start an exercise and diet regimen, you may lose more but it will quickly taper off. This weight loss rate reflects that your lifestyle is changing in a sustainable way and that your body is beginning to redefine itself in a manner that is inclusive of all the parts of you needed for healthy living. You want your fat stores to diminish while your muscles fibers strengthen and your cardio and lymphatic system become stronger. All of this is surrounded and held by your skin and your skin cells need time to adjust to the new shape beneath them.

Age and skin elasticity are a factor

How old you are and the level of skin elasticity you have retained are going to be a huge factor in how much control you have over developing loose skin. With age, we lose collagen and the loss of estrogen also affects our skin cell structure. There isn’t a magic age where you are guaranteed to NOT have loose skin if you lose weight, but after 35 you should look into adding to a diet and exercise regimen certain supplements and hydration habits that help to support skin elasticity. Vitamins A, E, and D all help support healthy skin cells through supporting collagen and elastin production. You should also consider skin creams that feature Aloe as more studies support this as an effective agent in skin care. All of these have proven to help tighten loose skin.

Hydration and sun exposure

Not getting enough water on a regular basis often is a contributing cause to loose skin that will not go away. When you do not hydrate yourself enough and on a regular basis, your body begins to hoard water leading to water weight gain. This water weight puts strain on your skin and keeps it stretched out. A large part of maintaining proper hydration is managing your exposure to the sun as well. The sun can seriously damage the integrity of your skin. Some women make the mistake of tanning because it “makes their skin feel tighter.” It makes the skin feel tighter because it is dehydrating and damaging the skin cells. If you are concerned about loose skin, avoid too much sun exposure – but don’t avoid it all. Exposure to the sun remains the body’s best way to take in valuable Vitamin D.

Sometimes surgery is the only solution

Like it or not, surgery is sometimes the only way to get rid of loose skin. Genetics can play a factor in the generation of loose skin and even if you weren’t morbidly obese, you may have a hard time losing weight and keeping taut skin. There are several different procedures, all related to liposuction that can be performed. Talk to your doctor about your options if this appears to be the only solution for you.

Why Should You Count More Than Just Calories?

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more than calories macrosLosing weight and maintaining your weight can be a daunting process that requires both patience and a significant amount of focus in order to achieve the desired results. That’s just the truth. It doesn’t happen overnight and it doesn’t happen without managing what we eat. Counting calories can be a thorny business due to the fact that so many “favorite” foods are rich in calories and/or lack nutrients. However, it’s not just the comfort foods or fast food. Ever check to see how many calories are in that so-called “healthy salad” or how much sugar is in that “natural” breakfast bar? How about that gluten-free brownie?

Yes, counting calories can certainly help you lose or gain weight, but there are a few reasons to base your food choices on more than just calorie content. For instance, when you consume food rich in fiber, it will reduce your frequent cravings for food because fiber will keep you feeling quite full for a while.

Your food choices certainly can affect your weight one way or another. The key is to find the balance that works for you and your goals. There is no “one-size-fits-all” way of eating. Proteins and carbohydrates have 4 calories in a gram, while alcohol contains 7 calories per gram. On the other hand, fats have 9 calories per gram, which is the highest among the 3 food choices, but you still need healthy fat. For years, people have said that a “balanced diet” is the best way to eat and that balance comes from knowing the nutrient content of your food, not just the calorie count.

Why Counting Fat, Protein and Carbs Is Better Than Just Counting Calories

You may have heard the term “marcros” or “counting macros” when it comes to health and fitness. However, if you are not familiar with the term, it is a short form for macronutrients. Macronutrients are made up of proteins, carbs and fat. You can break your carbs down and count sugar and fiber grams as well.

Macros versus calories

Most people understand a lot about calories because of America’s obsession with weight loss. Calories offer your body the energy it needs to function at optimum level. We are all familiar with the concept of calories in/calories out. That’s the concept that weight loss or gain depends on the number of calories you consume in a day and the amount you burn. The more the calories you consume that you don’t need for your body to function, the higher the chance of gaining weight. This implies that weight gained or lost is directly proportional to number of calories present in a particular food. However, this is just part of the equation.

Many people do take a quick glance at the number of calories per serving found on the nutritional label of food products, but when you are losing weight, you’ve got to check the count for nutrients as well. Every macronutrient plays an important role in your body, including helping you achieve your physique objectives and goals far much faster than counting calories alone. Let’s take a look at the macronutrients and how they may play a role in weight management.

Carbohydrates – 4 calories per gram

Carbs or carbohydrates give the fuel for perfect workouts or routines, particularly when resistance training is concerned. Carbohydrates are stored in the body muscles in a form known as glycogen. During exercise, resistance training for example, glycogen is broken down to release energy. You require energy in order to lift weights to increase or maintain body mass. Carb needs will can vary from one individual to the other depending on daily activities. For instance, a professional athlete may require more carbs than someone who is less active. This main issue with carbs: People over eat them and sugar is the main source of carbs with very little fiber included. In my opinion, 20-40% of a daily diet is a healthy range for most people, but where you fall in that range will depend on a number of factors, including health, activity level and current weight.

Protein – 4 calories per gram

Protein is important when it comes to preserving lean muscle tissue when you are experiencing caloric deficit. It also helps build muscles if you are trying to increase muscle tone and gain muscle. Moreover, it can regulate your appetite while keeping you satisfied for longer periods of time.

Protein is known to have a high thermic effect. In other words, it takes it requires a lot of energy to digest a gram of protein as compared to other macronutrients. This explains why protein diets are effective and efficient for weight loss. In order to maintain or lose more weight, you need to consume food rich in protein. Remember that the more protein you consume, the more calories your body requires so as to burn calories. The main issue with carbs: People don’t eat enough of it or they eat low quality cuts of meat. The amount of protein a person should eat will vary depending on, health, training goals, etc… but in my opinion 15-35% is a good range for most people.

Fat – 9 calories per gram

Many people do not know that fat has a wide range of benefits, such as acting as a shock absorber, brain health and enhancing proper hormonal functioning. It is also a major component needed in the production of the testosterone hormone, which is responsible for fat loss, sex drive, as well as muscle gain. To keep your weight in check, it is advisable to consume about 0.3 to 0.7 grams per pound of lean mass. When you consume more than 0.7 grams, you risk gaining more weight, bearing in mind that 1.0 gram of fat has 9 calories. Here is some additional info on fats.

Fiber and Sugar – What are your carbs made of?

High fiber diets can be the ideal way to manage weight. This is because fiber passes slower through your digestive system without affecting your blood sugar level and can help to keep you regular (colon health). It can also make you feel full after meals, helping to prevent cravings and thus keeping you from adding more calories to your diet.

Sugary foods aren’t created equal. A candy bar and an orange can have a lot of sugar calories, but the candy bar has no vitamins and nutrients. The orange has vitamin C, fiber and other benefits. Here is the key: Sugar counts no matter how you eat it. Sugar should not be you main source of calories because that’s just not a balanced diet. The body needs balance. If you are dealing with a sugar addiction or serious sugar cravings, make sure that you stay way from processed, empty sugars and that you keep you healthy sugar intake to 1-2 servings per day. For example: A green smoothie with berries, spinach and protein powder is a great way to get a serving of fruit.

When you want to manage your weight, keep all of these factors in mind, rather than just counting calories.  Take the time to learn about macronutrients and how each one plays a role in weight loss, management, and gain.  As you do, you’ll be more likely to attain your weight goals easier and faster.

Note: Your doctor or a nutritionist can help you find a more precise balance of calories and nutrients that fits your needs. If you have health issues, like diabetes, high blood pressure, gallbladder problems, issue with your pancreas, kidney issues or liver issues, talking with a medical professional is key, especially when it comes to fat and carbs.

3 Strategies for Healthy Restaurant Dining

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healthy dining tips

Let’s be honest: if we could, most of us would eat out every…single…night.

Alas, our belts (and wallets!) stop us. Restaurant dishes are notorious for being high in calories, fat, sugar, and sodium. If you’ve ever looked at the nutritional information for your favorite restaurants online (and you should!) it can be pretty shocking.  What leads us to favor eating out…convenience.  Over time. we trade healthy living for this convenience. Many people eventually pay the price in the form of weight gain and illness.

People fear that losing weight means giving up restaurant food altogether, but that needn’t be the case. In fact, knowing how to healthfully dine out is an asset. In order to move forward in your weight loss journey, you need to know how to be successful in any food situation- and that includes at a restaurant.  You aren’t going to stop eating out with friends, family and loved ones- you just need a strategy.

Naturally, the easiest way to slash calories is to eat half of your meal and save half for later- that much we all know or have heard. However, there are a number of other opportunities for you to reduce the number of calories in your meal before and after it hits the table. That way, the effects won’t hit you later on the bathroom scale.

Don’t forget about hidden fat!

The majority of excess calories in any one dish can typically be attributed to calories that are added in during the cooking process. For example, a mere 1 tbsp of olive oil contains 120 Calories! Because these calories are virtually invisible (we don’t see them on our plates, yet they’re certainly there!), and because they don’t fill us up the way high fiber foods do, they can become a big problem over time.

All fats contain the same amount of calories, 9 calories per gram. A single tablespoon of oil contains just as many calories as a tablespoon of margarine, so don’t assume that you’re making a nutritionally advantageous choice by dipping your bread in olive oil rather than applying a pat of butter spread. While olive oil might be seen as heart-healthy, remember, the calories still matter. (Note: Fat is not all bad and sometimes fat-free is a worse choice – 9 Myths about fat)

Hidden fats added during the cooking process are wide-ranging and largely dependent on the type of dish, so it’s smart to order items that are typically prepared with very little added calories- raw items like Sashimi, for example, have no opportunity for fat to be added.

When ordering a bread-based item, be sure to ask for your bread or bun “dry”- otherwise, it will likely come toasted on the grill, which adds 50-100 Calories, depending on the grill and seasoning process. Most restaurants apply margarine or butter to buns before placing them on the grill, and that’s before any added sauces or condiments!

Note: Added sugar and sweeteners can also be an issue, especially when it comes to beverages, alcohol and sauces.

Beware the health halo!

If you’ve never heard the term, a “health halo” is a positive association we have with a food because we believe it to be healthy, even when its preparation makes it less than virtuous. Many restaurant dishes fall into this trap: we know that sweet potatoes are healthy, so surely sweet potato fries must be healthier or lower in calories than regular french fries, right?

In reality, the two are nearly identical caloric-ally and nutritionally in many cases. Restaurant salads are perhaps the most dire example of a health halo: salads often contain as many (or more!) calories as a burger or a steak, but we simply believe them to be healthier. Chefs can pack a lot of Calories into a seemingly healthy dish, through the addition of high-Calorie “extras” like candied nuts, sugared dried fruits, cheese, dressing, and oil.

Always order dressing on the side, and remember that every “portion cup” of dressing contains 2 oz on average and 240-400 calories, depending on the type of dressing.  Bottomline: Know what you are actually eating: what’s in it and how it was prepared.

Customize, customize, customize!

Don’t be shy to ask for something prepared differently. Polite requests are typically well-received by restaurants. The goal of any venue is customer satisfaction. Leaving sauces on the side or requesting that a kitchen holds a side dish or topping is an easy fix. You can also customize certain items even after you’ve ordered them. Simply removing the top of a burger bun or eating a sandwich “open-faced” can save about 100 calories. Similarly, removing cheese or croutons from a salad could nix another 100+ calories.

Aside from simply consuming less of any given dish, customization is the most potent means of reducing the calories in restaurant dishes. The more you know ahead of your restaurant visit, the better.  Go online and check out nutrition information.  Don’t be afraid to ask questions about how your food will be prepared.  The more informed you are, the better decisions you can make.

What Happens to Your Body When You Skip Meals?

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affects of skipping mealsIt’s safe to say that you’ve probably skipped meals either accidentally or on purpose. You may believe that skipping calories will simply help your weight loss efforts. Unfortunately, skipping meals doesn’t just leave you hungry but could actually increase weight gain! Not only is weight gain the opposite of what you are trying to achieve, but there are other side effects of missing meals that you should know about. Here are 6 things that could happen to your body when you decide to skip a meal.

  • Your Blood Sugar Drops

Blood sugar levels aren’t just something diabetics have to worry about. When you skip a meal or two your blood sugar levels drop and your body reacts to the lack of food. Low blood sugar can lead to shakiness, strong cravings, dizziness and even fainting if you constantly skip meals consecutively. Eating every 3-4 hours will help you avoid low blood sugar. Some people feel that the body goes in to “starvation mode” but that’s not entirely true because the body will break down excess fat (which we want it to do) and muscle if there is a lack of food for days and days.

  • Giving into Cravings or Outright Binging Increases

So, your blood sugar is low from a skipped meal. No big deal- you just eat a large one to compensate, right? Wrong! Low blood sugar pretty much signals your brain to eat a lot once you do have a meal to compensate for the lack of food. Eating a lot of food suddenly and rapidly (even if it’s a healthy meal!) can in turn spike your blood sugar, even if you’ve had low blood sugar before the meal.  It all depends on how much you eat, how insulin sensitive you are and whether you have existing issues with blood sugar, your liver and your pancreas.

When you skip meals, you are far more likely to end up giving into cravings. Even worse, you are more likely to completely binge, because along with the cravings you may feel that you have calories to spare since you skipped a meal. It is easy for starve-then-binge patterns to become a habit and many dieters struggle with this.

  • You Destroy Your Energy Levels and Inhibit Workout Results

Skipping meals also depletes your energy levels. You are going to feel tired, heavy and physically slow. You may inadvertently pick up bad sedentary lifestyle habits just because you feel so weak. Feeling so tired is obviously going to affect your workout. Not only will you just not feel like working out, but you open yourself to overexertion and increased chance of injury if you’re tired. Your muscles run on glucose from food, so keep that in mind.

  • Focus and Short-Term Memory is Negatively Impacted

Going without meals makes your body tired but also can really affect your mental energy. One of the first things that happens when you skip a meal is difficulty when focusing on tasks. Your mind may feel foggy and slow. Also, you may have trouble remembering things at work, school or around the house. After you eat, the high blood sugar spikes mentioned earlier can also make your mind feel so jittery that you can’t focus simply from over stimulation.  Don’t put your body on a blood sugar roller coaster.

  • You Increase Your Body’s Belly Fat Storage

When you miss meals regularly, your body can go into a protective mode that causes your body to store more fat, especially around the stomach. Based on an Ohio State University study, researchers believe that humans who go into this mode followed by binging or “gorging” eating behaviors inadvertently teach their bodies to improve their fat storing capabilities.

You simply can’t tell your body that you are skipping meals to lose weight. It simply doesn’t work that way.  The body is designed to protect us from starving and it doesn’t know that there is a grocery store down the street.  It is trying to anticipate famine before it happens and conserve energy. Continuing to eat in an unhealthy way is likely to just make your weight loss goals more difficult to achieve. This is one of the reasons that eating small meals spread out over the course of a day and meal planning can be so effective.

  • You Could Become Deficient in Important Nutrients

Skipping a couple meals throughout the week doesn’t seem like a big deal in terms of nutrition, but it can lead to serious deficiencies. Humans need a varied diet of vegetables, fruits, meats (for some), fiber, vitamins and more to be healthy. The average person is already deficient in some vital vitamins and minerals because unhealthy eating habits are so rampant. By skipping meals, you further reduce your opportunities to eat a variety of nutritious food.

Another common behavior among meal skippers that leads to deficiencies is that when they do eat, they tend to eat the same staple meals all the time. Even if your staples are very healthy, it’s easy to create a deficit if you really haven’t planned out your meals to be inline with your nutrition needs.  A multivitamin can help, but it won’t correct the problem completely.

It is important to eat regularly and throughout the day. Calorie-counting and logging your meals with a  website or app is also very helpful for weight loss. It allows you to track how much you are eating, which can help you prevent having to skip dinner or snacks just to stay in your limit.

What Is Cellulite, Really?

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Orange peels thighs, cottage cheese butt, fat dimples… These are just some of the names people use in reference to cellulite. Despite this condition being general associated with being overweight and eating unhealthy foods, roughly 80-90% of women have it. These are women of various sizes, small and large. Many of which may not be aware simply because it may be on the backs of their thighs or only visible in a bright light.

There are many myths and misconceptions associated with this skin condition even though it is so vastly common. To understand why it happens and how to get rid of it, you need to understand what it is.

What is Cellulite?

Cellulite is quite simply the occurrence of fat deposits under the skin. When normal fat deposits become larger, they can push upwards against the skin which causes the connective tissue to pull down which causes the classic look of dimples and small bumps on the skin. Cellulite can occur anywhere on the body, like stomach or even the arms, but are typically most obvious on the thighs and legs.

“Cellulite is caused by fibrous connective cords that tether the skin to the underlying muscle, with the fat lying between. As fat cells accumulate, they push up against the skin, while the long, tough cords pull down. This creates an uneven surface or dimpling.” – WebMD

cellulite

Cellulite can occur in men and women, but is overall more common in women. This condition can occur anytime in life but is often most apparent after puberty. Sometimes it may dissipate once a young lady has matured while others get cellulite much later in life. The main issue for many people is that cellulite make them feel self conscious and affects self esteem.

There are different stages of cellulite. In the beginning you won’t be able to see it developing below the skin. Stage 2 cellulite: You’ll be able to see slight dimples when you pinch the skin or when you flex your muscles. The next level of cellulite will be visible when standing but not when laying down and eventually it will be visible all the time.  Your cellulite can become more or less visible depending on factors like eating habits, weight, age, hydration, pregnancy, skin elasticity and how long you’ve had cellulite.

Why Does Cellulite Happen?

There are a few different reasons why cellulite occurs. Generally, it’s a combination of a few thing which cause it, not just one issue. Doctors typically agree cellulite production is based on these 3 factors:

  • Hormones: Hormones like estrogen, insulin and thyroid are all involved in fat production, explaining why puberty is such a common time for cellulite to appear.
  • Genetics: Cellulite is genetic and so even a person with a low body fat percentage may still develop it if they have a family history.
  • Lifestyle: People that are generally sedentary or who consume a lot of sugary or fatty foods are most apt to develop fat deposits. Smoking also seems to contribute to the appearance of cellulite.

Some doctors have reason to believe that women who often wear tight clothing can worsen their cellulite or exacerbate the condition quickly in the beginning.  That’s not necessarily fact, but something to consider.

Can You Get Rid of Cellulite?

There is a lot of controversy about whether a woman can get rid of cellulite completely. The problem is that some women can have cellulite without even being able to see it. In that case, if the appearance of the cellulite approves it is possible that the woman didn’t get rid of it, she just can’t see it.

Due to this, most fitness professionals and doctors agree that while a woman can’t necessarily get rid of this condition completely, they can reduce the appearance the lumps and bumps. It is important to also consider that women with a very visible cellulite may never be able to fully get rid of the appearance as a severe case of fat deposits may have permanently stretched/scarred the skin.

Here are a few ways you can reduce the appearance of cellulite, at home or with a doctor’s help.

  • Exercise with Focus on Strength Training: This technique is a must for reducing the appearance of cellulite. You need to get active and stop leading a sedentary lifestyle. Cardio is important also but put an emphasis on strength training. Resistance training with weights or bodyweight will help tone your muscles, which is important for blasting stubborn fat deposits. Muscle burns fat at rest and having muscle under the skin can help the appearance.
  • Lose Weight: Since the size of your fat cells impacts cellulite, it’s a no brainer that weight loss could help improve the appearance of skin affected by cellulite.
  • Laser Liposuction: Regular liposuction may make the appearance of cellulite worse, but laser liposuction can destroy the fact cells and thus it could have a positive impact. “How it works: A plastic surgeon makes small incisions to the cellulite-laden area. A probe placed through the incisions and under the skin emits a laser, melting fat bulges and cutting through the fibrous bands that pull on and cause dimples in the skin.” – Washingtonian
    Please note that the long term affect of laser treatments are still unknown.
  • Change Your Diet: Even if you aren’t overweight, you can still have unhealthy eating habits which may be a contributing factor. Make sure the bulk of your diet is made up of whole foods, like vegetables, fruits and lean meats. Eat healthy carbs, but keep your intake of them at a reasonable level. Avoid processed foods and fast food as much as possible, especially those that are high in sugar, trans-fats and salt.
  • Get a Massage: Massage by a professional is very useful for breaking up fat deposits and returning elasticity to the skin. You can find a masseuse experienced in treating cellulite for the best results. Otherwise you can visit a regular one or practice massage on yourself at home.

Other ways you can reduce the appearance of cellulite is to wear looser fitting clothes and underwear. If you have cellulite, don’t feel ashamed or beat yourself up about it. It is a VERY common issue and you are not alone. Having a healthy body, not a perfect body, and loving yourself is the most important thing.

Healthy Fats vs. Unhealthy Fats

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healthy fats vs unhealthy fatsIt’s unfortunate that the term fat is viewed as something negative or unhealthy most of the time. In reality, healthy fats are very important for our overall health and shouldn’t be viewed as something to avoid.

There are both healthy fats and unhealthy fats in food products. Sometimes these fats are found naturally in a variety of foods. They can also be produced through altering fats with heat and chemicals through a manufacturing process. Understanding the difference between these fats is important for your health, especially if you are trying to lose weight.

Types of Fats

Dietary fats are fats from plant or animal. These fats are actually an energy source for the body and many of them should be eaten for your overall health. For a healthy brain, liver and heart, understanding the role of fat and how much you should eat is key. Like many things in life however, moderation is important, as too much of a good thing can easily become harmful.

Here are 5 types of dietary fats you are going to encounter, some of which are healthier for you than others.

  • Saturated Fats

Saturated fats are those that primarily come from an animal. This includes all types of meats and dairy. It has long been believed that eating saturated fats will increase your risk of heart disease and diabetes. As high-meat diets like paleo become more popular however, studies are coming out that don’t support the theory that all saturated fats are bad. It is important to research this controversial fat yourself to come up with an educated opinion.

Here are a few sources with strong research contradicting the belief of saturated fats being dangerous:

The best way to come up with an educated opinion about saturated fats is seeing the studies for yourself and consulting with dieticians or doctors on both side of the argument. If you decide to change your diet and include saturated fats, keeping up with regular blood tests will show you if your bad cholesterol levels rise or not.

  • Trans Fats

Trans fats are another common type of fat that is also hotly debated in the health and fitness world. There are two types of trans fats: natural trans fats and artificial trans fats. Natural trans fats can be found in some animal products along with saturated fats. Similarly to saturated fats, people usually recommend you avoid natural trans fats totally or don’t worry about them. Most health experts will agree that artificial trans fats can be dangerous in terms of health.  Top sources of trans fats: Fast Food, Margarine and Baked Goods.

Artificial trans fats are created by combining hydrogen with vegetable oils in a specific manufacturing process. You will usually see these fats as partially hydrogenated oils in many common foods. These artificial trans fats are not natural and therefore already suspect when it comes to health. Studies also support than these artificial trans fats can increase the risk of heart disease. One such study can be found here by The American Society for Clinical Nutrition.

  • Monounsaturated Fats

Monounsaturated fats are found in different foods as well as oils. Doctors tend to agree that these fats, also referred to as MUFAs, are heart healthy and have been shown to reduce the risk of heart disease. You can find a study on that subject done by the AHA Science Advisory here. It is also widely believed that MUFAs can help those with type 2 diabetes.  These fats can be found in healthy sources, like nuts, seeds, fish, avocado, olives, olive oil, sesame oil and peanut oil.

  • Polyunsaturated fats

Polyunsaturated fats, or PUFAs, are most common in oil and plants. Similarly to the above monounsaturated fats, PUFAs are believed to reduce heart disease and is especially helpful for those with type 2 diabetes. Fatty fish and flaxseed oil are great sources of this fat.

  • Omega-3 Fatty Acids

Omega-3 fatty acids are often recognized as being a healthy fat that most people lack in their diet. Omega-3 fats are a type of PUFA and believed to be the healthiest type of PUFA fat. Doctors also suggest that these fats lower blood pressure as well. Omega-3 fatty acids primarily come from oily fish though there are some plant sources as well. The body uses these fats from fish most efficiently however.

How Fat Affects Cholesterol

There are two types of cholesterol: low density lipoprotein (LDL) and high density lipoprotein (HDL). LDL is considered to be the bad cholesterol since it takes cholesterol from the liver. HDL is considered the good cholesterol since it takes cholesterol away from the body and back to the liver. High LDL increases the risk of heart disease while high levels of HDL with decrease the risk. When it comes to fats it is commonly believed that saturated and trans fats will raise LDL. You can find an excellent resource on what cholesterol does on this CSU website.

The subject of fat can be very, very complicated, especially when looking into contradicting research. Striving to eat a healthy diet with whole foods is one of the best way to ensure you are getting the healthy fats you need. Make an extra effort to eat more fish and plant-based fat sources, like coconut oil and extra virgin olive oil for cooking, and that will further help ensure you are getting the right fats.  Each person’s needs are different, so keep your medical issues in mind and speak with your doctor if you are concerned about how fat can affect your heart, liver, cholesterol levels, etc.