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unhealthy cholesterol and the flexible keto system

Unhealthy Cholesterol Levels Measured On Keto Diets

Unhealthy cholesterol levels are something that we all have to be very concerned with. High cholesterol can lead to many health problems.

Cholesterol levels are impacted when you decide on a low carb or keto based eating plan.

Unhealthy Cholesterol: What The Studies Show

The Mayo Clinic says that a ketogenic diet has desirable effects on diabetes, heart disease, and metabolic syndrome. That’s great news!

Eating a low carb diet is more effective in lowering bad HDL cholesterol than diets moderate in carbs.

Some studies have shown the intake of saturated fat to raise blood cholesterol levels. These studies are almost always short in duration, as little as a few weeks.

In fact, several long-term studies show no association between saturated fat and unhealthy cholesterol levels.

Studies of low-carbohydrate high saturated fat diets suggest no impact on blood cholesterol. In fact lower markers for heart disease are often found.

One study* concluded that using the glycemic index is associated with lower triglycerides and higher good HDL cholesterol profiles.

Another study** showed a low carb diet to have a 99% probability of resulting in greater weight loss. Also a higher likelihood that it was superior to restricting fat. It found greater weight loss and a reduced predictor of cardiovascular disease risk in subjects who ate low carb versus low fat.

What does all that mean?
Low carb and keto based eating is healthier in many, many ways.

Low carb is associated with:

  • Significant weight loss and reduced body mass index
  • Significant improvements in several heart disease risk factors: lower level of triglycerides, healthier blood pressure
  • Improved fasting glucose
  • Reduced risk for metabolic syndrome, which is a risk factor for heart disease
  • Decreased levels of belly fat and waist size
  • Improvements in the good HDL cholesterol levels

Other Key Considerations

Low carb diets never include trans fats which are the worst fats contributing to an increased risk for heart disease. Which is what naturally makes them a healthier eating plan.

Fired foods routinely contain trans fats. Sweets, baked goods, processed snacks and food products contain them.  Also always avoid cookies, crackers and vegetable shortenings.

All of those foods are not part of any credible low carb or keto based eating plan.

The Facts

Unhealthy cholesterol levels (LDL) go down while healthy cholesterol levels (HDL) increase when you choose low carb. This makes for an overall healthier you!

Choosing a low carb or keto based eating plan is a smart way to improve your overall health. You will reduce cholesterol levels and lose weight.

The Flexible Keto System is one of those plans that delivers fantastic results. You will you feel healthy and mentally more clear in just a few days.

Click here to learn more about this amazing system.

The Flexible Keto System Ketogenic weight loss

*(Barclay AW, Petocz P, McMillan-Price J, et al. Glycemic index, glycemic load, and chronic disease risk–a meta-analysis of observational studies)
**The first ever conducted Bayesian study of the effects of diet therapy on weight loss (Sackner-Bernstein, Kanter, Kaul). Published in October of 2015 evaluated data from 17 randomized controlled trials. 1,797 people who were obese and overweight were part of the study.
For a complete list of related research to low carb and keto based diets, click here.
Low carb diets Lifestyle Or Fad

Low Carb: Fad Diet Or Lifestyle

Low Carb diets are nothing new but are they a fad or a legitimate way of life.

You’ve probably heard of low carb diets, or even tried one at some point in your life. Maybe you had some degree of success. But stopped thinking a “fad” diet is too hard to maintain. Typically, this is what happens with most people who choose fad diets to lose weight.

Well, news flash, low carb is not a “fad,” but is a lifestyle change.

Low carb diets can be adopted for a short period of time. But you’re missing the true potential of what can be achieved.

Not sure if you can manage the low carb lifestyle?

It can be pretty simple, but that’s not to say it’s effortless.

Following the low carb lifestyle for the rest of your life is achievable, at least by following my tips outlined below:

1. Low Carb Has Been In Use For More Than A Hundred Years

Fad diets come and go, but low carb has been in use for many years. Even before saturated fat was demonized (proven wrong as it turns out); low carb was the best way to lose weight.

Dr. Atkins published his infamous low carb diet book in 1972, long before the low fat guidelines came out.

2. Studies Support Low Carb Diet Many Times Over

There have been dozens of randomized controlled trials published since 2002. Published in respected, peer-reviewed journals that show low carb diets to be effective for weight loss. Also that they are completely safe without a single adverse effect. This can’t be said about many of the fad diets.

Many studies show low carb eating to have better results in both weight lost and in support of heart disease prevention. The sam can’t be said about a typical low fat plan.

Low carb leads to more weight loss, especially visceral fat, and also helps to improve

  • HDL cholesterol
  • insulin levels
  • blood sugar levels
  • blood pressure

3. No More Hunger!

Most fad diets are notorious for making you feel starved and desperate as you white knuckle your way through them. In the end, just a few pounds lost.

Crashes in energy levels and mood fluctuations are also common with fad diets.

With a low carb plan, you feel satisfied and eat to satisfaction! You will find going low carb your appetite is naturally satisfied. You eliminate those carbs that cause erratic blood sugar spikes leading to out of control cravings and overeating.

There is no white knuckling involved, as you get you get to eat an abundance of real whole food, including steaks, chicken, bacon, eggs, butter, non-starchy vegetables, nuts and seafood.

4. Mistakes Are Ok

On a fad diet, a lapse of one day can ruin your overall goal, placing undue pressure on you. However, when adopting to a lifestyle of low carb, it’s understood that lapses happen from time to time, and that is ok.

It will not wreck your metabolism, or cause you to gain weight lost back in the space of 24 hours. In fact, you will likely find that your cravings for carbs decrease significantly over time. No cravings means no mistakes.

Don’t think of it as a stringent diet, but forging a new relationship with the right foods. Flexible Keto is one of the low carb solutions that allows, as the name says, flexibility.

5. You Learn To Eat Healthy

Low carb as a lifestyle helps you learn to eat healthy and to make healthy choices in carbs, protein, and fats. This ability to choose makes this a lifestyle over the often very rigid rules of the typical fad diet.

This means, you have to know the differences between various carbs, and practice planning healthy meals, instead of just following some “one for all” fad diet menu that offers little variation.

6. You Can Eat Out

Eating out on low carb is easy once you learn to make the right choices, this allows you to maintain a social life and enjoy dining out without compromising your weight loss. Nothing is more supportive of a lifestyle plan than that.

7. Sustained Weight Loss

When you go on fad diets, you typically see some weight loss, and then when you get off the diet and go back to eating as usual your weight returns and then some.

With low carb, there is no “end” or “getting off the diet,”. Choosing this lifestyle means you can lose the weight and keep it off by continuing to make healthy choices.

This also means that you will be able to eat more carbs down the road, but you will continue to choose wisely based on your individual weight loss maintenance.

Low Carb is Lifestyle, Not A Fad Diet.

As you can see, low carb is far from a fad diet. For many people, carbs are the main culprit in their obesity and when they reduce them to healthy sources they find they have more energy, lose weight, and are able to keep it off, a lifestyle that is successful, motivational, and sustainable.

The Flexible Keto System for Weight loss is the best plan available right now.

All the benefits of a low carb plan with flexibility built in to help you create a new lifestyle that you will love!

To learn more about the Flexible Keto System, click here or the picture below.

The Flexible Keto System Ketogenic weight lossI hope you enjoyed this article.
I would love to know your thoughts by leaving a comment below. 

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Premature Aging Fix Stop Oxidative Stress

Premature Aging Fix: Stop Oxidative Stress

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.

What 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.

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.

Oxidative Stress Damage

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.

Fighting Free Radicals

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.

  • Drinks lots of water.
  • Eat foods high in antioxidant properties (click here to see the top 10)
  • Use seasonings for your food with high antioxidant properties (see above list)
  • Don’t eat hydrogenated fats.
  • Improve your indoor air quality and avoid pollutants and pollution.
  • Limit food that has been cooked in oils at a high heat.
  • Do not smoke or spend time in the company of smokers.
  • Avoid drinking water that has been chlorine treated.
  • Avoid dehydration.
  • Stop eating foods with refined sugar.
  • Avoid food containing preservatives.
  • Only take medications when absolutely necessary.
  • Avoid using cleaning supplies that contain harmful chemicals.
  • Limit your alcohol intake.
  • Avoid exposure to radiation.
  • Take steps to self-care to avoid stress.
  • Wear sunblock every time you leave the house, no matter how short the trip (especially if you live in a warm and sunny region).

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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Photo Credit: https://www.flickr.com/photos/morningmagician/2432121324
intermittent fasting slows aging process

Intermittent Fasting To Slow Down The Aging Process

Intermittent fasting has so many benefits for you. Today, I want to talk about something that most of us think can’t be done.  Let’s turn back the aging process with intermittent fasting. Intermittent fasting slows aging process down. 

Each day we live, we age. Yes, that is a ‘Captain Obvious’ statement.

Environmental factors, genetics, lifestyle all speed up aging. It can feel like there isn’t anything we can do to slow it down. We apply fancy facial creams to reduce wrinkles and hair coloring to hide the gray.

There are a few things we can do that do to help us a little more than those superficial fixes.

A healthy diet and regular exercise help us live longer and healthier, as does occasional fasting according to the latest studies.

When you start to think about it, it all starts to make sense.

Intermittent Fasting Slows Aging Process

To really slow down aging, keeping our bodies in good shape by repairing cellular damage is the best shot.

Intermittent fasting allows us to trigger our cellular repair systems to go to work. A few hours each day when our body isn’t busy digesting food so it can focus on cellular maintenance is awesome.

The theory is that this is how fasting can help us live longer, healthier lives.

Going through periods of fasting or famine, followed by periods where food is plentiful, is a much more natural way of eating for us than having everything we want at our fingertips. It’s a simple way to help us get our weight under control and appreciate the food we eat more.

That’s an interesting side-effect of intermittent fasting. Because we go through several hours without food, we will appreciate the meals we do have more and are satisfied more quickly.

I hope you give intermittent fasting a try and see if it doesn’t make you feel better as well.

Who knows, skipping a few meals here and there may just help you reverse the effects of aging and live a longer, happier life.

Isn’t that something that’s worth giving intermittent fasting a try? It is for me. And I hope you’ll join me.

To learn more about how intermittent fasting can help you, subscribe to my newsletter and you’ll get lots more information about it.

If you think intermittent fasting is for you, join the F3 Diet Plan. We start a new session on the first Monday of every month.

Just click here to subscribe: CarrieBurrows.com/nl 

The F3 Diet Plan. Intermittent fasting for rapid weight loss.

Intermittent Fasting to lose Weight

Intermittent Fasting To Lose Weight

Intermittent fasting to lose weight weight has been around for a long time.

Yesterday I talked about what it is <-click to read the post, and today I wanted to continue with the subject for how it works for weight loss.

Intermittent Fasting – Most Haven’t Tried It

If you have quite a bit of weight to lose, chances are that you’ve tried quite a few different diets and weight loss programs. Something you probably haven’t tried yet is intermittent fasting… yet it may just be the powerful solutions you’ve been looking for to finally get your body weight under control.

Here’s how it works. You go to sleep at night and your body starts to burn off the calories from the food you’ve had for dinner. As the night progresses, your body starts to run on stored energy, first the glycogen stored in your muscle cell. Once that is gone, your body starts to burn body fat for energyAnd that’s exactly what we want to lose weight. This automatically happens toward the early hours in the morning (depending on how much food you had the night before and whether or not you indulged in that late-night snack.

Intermittent Fasting To Lose Weight: Burn More Fat

To keep your body burning fat and help you lose a few pounds, you simply extend the period of time you already spent fasting (when you sleep at night). Instead of sitting down to a breakfast, grab some black coffee, some tea or some water and go about your day. If you can, make it without food until about 3 or 4 pm, then enjoy a healthy meal that will keep you full until it is time to go to sleep.

If this seems a little too hard to do at first, go without eating as long as you can and then enjoy two smaller meals a few hours apart before going back to fasting. Get used to making it without food the first few hours of your day and then push yourself eat later and later until you can make it down to one main meal in the late afternoon.

You’re Full Of Energy

There are two good reasons why intermittent fasting works so well when it comes to helping you lose weight. The first is that it forces your body to go to the fat stores for energy, something that doesn’t happen as long as you continue to eat, even if they are small, low-calorie meals. The second reason is that even if you eat a very big meal when you finally can eat, you will still consume less calories overall than if you had 3 meals and a couple of snacks.

One reason this way of eating works so well for many people is that you’re not asked to give up any type of food indefinitely. You just have to postpone eating that burger or piece of chocolate cake for a few hours each day.

Cut Out The Sugar

Of course you can lose weight faster if you avoid refined carbs and sugar as much as possible on fast days, but it is entirely possible to lose weight with intermittent fasting even when you indulge in the occasional sweet treat or slice of pizza.

Is There An Intermittent Fasting Diet? YES…

If you want to learn more about Intermittent Fasting to lose weight, head on over to the F3 Diet site. This is a 3 part diet plan that incorporates intermittent fasting into it as one of 3 pillars for effective and lasting fat loss.

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