For decades we’ve been ‘feeding on’ misinformation. (See what I did there?)
You and I were told if you eat fat, you’ll be fat.
Low carb diets, whether you’re considering one for your New Years Resolution weight loss plan, or simply want to learn more about the different types of carbs, this article is for you.
Not all carbohydrates are created equal.
Some are actually created more equal than others. Many are extremely nutritious, without the high carb density of starchy or sugary fruits, veggies, and grains.
For super simplicity there are three basic types of carbs to consider:
Vegetables, Starches and Sugars. Vegetables are the best choice for not just a low carb diet, but for all your nutritional needs. There are some considerations though.
Choosing the right vegetables becomes really important if you’re following a low carb lifestyle, or trying to adapt to a ketogenic lifestyle.
A ketogenic diet is one that is very low in carbs, with moderate protein choices and healthy fat intake. It’s a diet that triggers a metabolic process known as ketosis, where the body burns stored fat for fuel instead of dietary carbs.
But why the fuss? Aren’t all veggies good for you?
Yes they sure are. But not all of them will help you achieve your goals, especially when low carb is important to you.
The following are your low carb vegetables.
Yes they are.
The major determinant of a foods ability to affect your blood sugar is known as the GI or glycemic index score.
The veggies listed above all have GI of less than 20. This means that their effect on blood glucose levels is extremely low. The lower the GI, the less significant the effect on blood sugar or insulin trigger ability.
In low carb diets, the goal is to induce ‘ketosis’ or the metabolic state of burning fat for energy instead of dietary carbs. Insulin is restrictive on ketosis from happening if it is elevated too often.
This is the reason why foods that have a high GI score insulin are limited on a low carb plans. No matter what you are doing to try to lose weight, high GI scoring foods will ruin your potential results.
Insulin, known as the “storage” hormone, does not like to have the body’s energy stores depleted. It will attempt to hoard as much nutrients as it can. It pretty much stops your body from burning fat efficiently. Weight loss is halted.
Every person on the planet should strive to remove starchy and sugary foods from their diets.
It’s because they induce a constant state of hyper-insulinemia, and chronically high blood sugar levels.
You’ve likely known someone that has experienced the dangers of high blood sugar. Diabetics, to the people with disorders of the heart, damage to blood vessel walls, nerve damage and much, much more all all increased due to high blood sugar levels.
In the average person, refined sugar, and sugary foods really do nothing but raise blood sugar levels, and turn it to fat.
The “whole wheat” or high fiber cereals are often touted as the best choices. Nothing could be further from the truth, for those who are obese or overweight.
In fact, many experts agree that while they may have more nutrients, like fiber than their white processed counterparts, they can still be significant insulin triggers, and so not supportive of ketosis or long term weight loss.
Oats, whole wheat bread, brown rice and the lot of tem’ will prevent you from getting into a real efficient fat burn.
The right vegetables are your go to choices if you’re serious about following a low carb lifestyle.
Starches, so-called “health foods” that are rich in wheat based carbs and junk sugars are never recommended for low carb diets like Ketogenic diets or Atkins.
I would love to know your thoughts?
Let me know what you think. Are you considering a weight loss plan for New Years?
Check out the Flexible Keto System For Weight Loss
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Ketosis is a normal and natural metabolic process that occurs in your body.
It is a ‘state’ that occurs when you don’t have enough glycogen for energy from the liver and muscle tissue so your body switches to burning stored fat instead. Part of the process is the production of ‘keytones’.
Normally your body doesn’t make or use ketones because our diet is full of glycogen creating sources (sugar).
When you eat less carbs and increase healthy fat intake, your body will switch to ketosis for energy.
Simply put, you burn more stored fat naturally.
Low-carb eating plans include some aspects of the the Atkins diet and the Paleo diet. They stress proteins for fuelling your body. In addition to helping you burn fat, ketosis can make you feel less hungry.
The success of both Atkins and Paleo eating lifestyles prove that they are effective. Keto diets take it a step further and in doing so, improve your results in less time. While protein plays an important role, healthy fats are where the majority of your calories come from, not carbohydrates.
For people in good health who don’t have diabetes and aren’t pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That’s about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas.
Intermittent or complete fasting can also trigger ketosis.
Keto eating has been proven effective in children with epilepsy because of it’s effect on the reduction of seizures. Prior to the proliferation of medication, keto eating was the best treatment for epilepsy.
Research suggests that ketogenic eating may help lower your risk of heart disease, metabolic syndrome, insulin resistance, type 2 diabetes, acne, cancer, polycystic ovary syndrome (PCOS), nervous system diseases like Alzheimer’s, Parkinson’s, and Lou Gehrig’s disease.
Home test strips that you pee on can measure your ketones levels in urine. You don’t need to go to the doctor.
Ketoacidosis is the state you can put your body in when ketosis goes too far. Your ketones build up in your blood so much that you throw off your pH balance, and your blood becomes acidic. Ketoacidosis in severe cases can cause comas and even death.
These are rare and extreme and any keto eating plan should never take you even close to this point. It’s important to keep up high water intake when you are using a keto plan.
A properly planned and implemented keto based eating plan is very effective and safe. Plans like the Flexible Keto System have been designed to induce ketosis without the fear or worry of entering a ketoacidosis state.
They are definitely a good thing, but as with any deviation of your normal eating, you need to pay attention to what you body is telling you.
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Christmas Cookies are a crowd favorite at any gathering around Christmas and the holiday season. But you can almost guarantee you’ll be snacking on sugar, fat and sugar!!
Well, to help you out here is my 2nd annual
To get yours, just click the link below and you will have an instant download…
Here are just a few of your holiday favorites that I’ve included in this years annual 12 Cookies Of Christams:
Cinnamon Candied Nuts
Mint Krispie Bars
Miss the link above? Click here to get your 12 Cookies Of Christmas
Eating healthy doesn’t ever mean having to give up great taste. It just means giving garbage in your meals. And that’s a great thing!
Make sure you sign up for my newsletter as well to get all the updates when I put out more great recipes… often, along with all sorts of functional and smart health and fitness tips!
Click this link to get on my exclusive “Fit Friends Newsletter”… CarrieBurrows.com/nl
The last post I wrote was about using Intermittent Fasting to help slow down the aging process.
Today, I want to dig a little deeper into one of the biggest causes of aging faster than your biological age says you are.
You know what I mean. You’re actually 45 but you look like you’re 55 and feel like you’re 65! There are lots of contributors to this but the most damaging is Oxidative Stress.
It’s the imbalance between your body’s ability to counteract the production of free radicals. As free radicals are produced, they create havoc in the body and your body is supposed to be able to keep them at bay by neutralizing them with antioxidants. The biggest cause of oxidative stress is a lack of antioxidants that fight free radicals.
Okay, we should probably discuss free radicals before you go any further. You have very likely heard the term before but not had a detailed explanation or understanding about what they really are. It’s a molecule that contains oxygen and has at least one unpaired electron. It is for this reason that they are reactive to other molecules.
Generally speaking, oxygen-containing molecules aren’t reactive, but some of them go through a change within the body that transforms them into reactive ones. That doesn’t mean that all of the reactive species are harmful, however, free radicals are nasty.
They can affect DNA, and sap protein or their electrons to stabilize themselves. That might not sound like such a big deal, but this causes a destabilization of the other molecules, which then triggers a large free radical chain reaction. They are probably most famous for the fact that they can cause cancer.
For the record, antioxidants are molecules within cells that are supposed to eradicate the potential damage that free radicals cause. When an imbalance between the two takes place, oxidative stress occurs.
There are a variety of issues that oxidative stress can cause – some of the more serious issues include Alzheimer’s Disease, Parkinson’s Disease, cancer, heart disorders, heart failure, heart attack, blood vessel disorders, gene mutations, chronic fatigue syndrome, inflammatory diseases, and atherosclerosis.
Another issue, though, is that of premature aging. Of course, this may pale in comparison to those listed above; however, it is still a very real and imminent threat.
The biggest cause of oxidative stress damage to your skin is due to UV rays (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496685/). Of course, this makes perfect sense when you consider just how damaging the sun can be to your skin if you head out without sun protection. This means it is vital to wear sunscreen in order to prevent the major cause of oxidative stress damage in premature aging. Additionally, free radicals break down collagen production, which is a major cause of premature aging.
If you want to reduce the risk of oxidative stress then the most effective way to do so is by fighting free radicals. So, here’s how to do that.
Your body is creating free radicals on a daily basis, but that doesn’t mean you have to fall prey to the damage of premature aging and potential disease. Take every opportunity listed above to avoid oxidative stress.
Thank for taking the time to read this.
I would really appreciate your feedback. If you have any questions or comments let me know below.
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