Tag Archives: #health

Keto effectiveness 10X Your WEIGHT LOSS WITH KETO

Keto Effectiveness: 10 X Your Weight Loss

Keto effectiveness surpasses the results you’ll get with a standard American diet even without exercise. How does 10X more effective sound?

Researchers studied people who have or type 2 diabetes or were at risk of developing it.

The study found that people using a low carb eating plan saw the most health benefits. Even up against diets that included physical activity, the keto effectiveness was far greater.

A keto plan includes getting your calories from healthy fats, moderate protein and low carbs.

I’m not saying I support much of what Kim Kardashian does but she uses a low carb keto diet. In fact lots of celebrities whose job relies on being healthy and looking a certain way love the keo effectiveness.

Back to the study.

The results showed that their weight, body fat percentage, body mass index (BMI), blood sugar levels and ketones were significantly better than the others in the test.

Even their resting metabolic rate was more than ten times than those who ate a standard diet. That’s how fast your body burns energy when it is at complete rest.

Think about that. Keto effectiveness is 10X better even when you are at full rest!

Are All Keto Based Diets The Same?

No. The vast majority include healthy fats, moderate protein and low carb. They also include dairy, advocating cheese and milk products as good sources of protein.

Dairy isn’t a good source of protein. Milk, yogurt and cheese are also highly inflammatory which is a big problem for most people.

Many foods have far better health benefits over dairy including way better protein amounts.

Increased Keto Effectiveness?

The Flexible Keto System is one of the more popular keto based plans that doesn’t include dairy. Most people who have done the Flexible Keto System lose a good amount of weight and an impressive amount of inches in just a couple of weeks.

It is believed that the results increase even more when dairy is excluded.

Check out the Flexible Keto System here.

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 are an excellent way to lose weight for your new years resolution

Low Carb Diets: Effective For Your New Years Resolution Weight Loss?

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.

Which Veggies Are Best For Low Carb Diets That I Should Be Looking For?

The following are your low carb vegetables.

  • Alfalfa Sprouts – .4 grams per cup
  • Daikon – 1 gram per ½ cup
  • Endive – >1 gram per ounce
  • Escarole – >1 gram per ounce
  • Arugula – .2 grams per ½ cup
  • Bok Choy – .8 grams per 1 cup/raw
  • Celery – .8 grams per 1 stalk
  • Chicory Greens – .6 grams per ½ cup
  • Green Onions – .1 per 1 tablespoon
  • Cucumber – 1 gram per ½ cup sliced
  • Fennel – 3.6 grams per 1 cup
  • Iceberg Lettuce – .1 grams per 1/2 cup
  • Jicama – 2.5 grams per ½ cup
  • Parsley – >1 gram per ounce
  • Bell Peppers – 2.3 grams per ½ cup
  • Radicchio – .7 grams per ½ cup
  • Radishes – .9 grams per 10 pieces
  • Romaine Lettuce – .2 grams per ½ cup
  • Artichoke (1/4 Steamed) – 4 grams
  • Artichoke Hearts In Water – 2 grams per 1 heart
  • Asparagus – 2.4 grams per 6 spears
  • Bamboo Shoots – 1.1 grams per 1 cup
  • Broccoli – 1 gram per 1/2 cup
  • Brussels sprouts  – 2.4 grams per ¼ cup
  • Cabbage – 2 grams per ½ cup
  • Cauliflower – 2 grams per 1 cup
  • Chard  – 1.8 grams per ½ cup
  • Collard Greens  – 4.2 grams per 1/2 cup
  • Eggplant – 1.8 grams per ½ cup
  • Hearts of Palm – .7 grams per 1 heart
  • Kale – 2.4 grams per ½ cup
  • Leeks – 1.7 grams per ¼ cup
  • Mushrooms – 1 gram per ½ cup
  • Okra – 2.4 grams per ½ cup
  • Onions – 2.8 grams per ¼ cup
  • Sauerkraut (canned and drained) – 1.2 grams per ½ cup
  • Spinach – .2 grams per ½ cup
  • Tomato (1 medium) – 4 grams
  • Cherry Tomatoes – 4 grams per cup
  • Turnips  – 2.2 grams per ½ cup

Are Vegetable Carbs Superior To Starch Based Or Sugar Carbohydrates?

Yes they are.

GI Score

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.

Are Starch Carbs And Sugar Carbohydrates Off Limits For Low Carb Diets?

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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paleo diet

Paleo Diet: The Problem With Paleo

Paleo diet plans are really popular right now, well the have been for some time, but they are gaining in popularity.

First off, I really don’t like names or labels but for a point of reference we are going to go over what paleo eating is.

As with anything, there are many interpretations of what a paleo diet is. It’s much like being a vegetarian. There some are ovo lacto vegetarians, some are just ovo vegetarians, and on and on – you get where I am coming from right?

There are different classes of the paleo diet as well.

The problem with the paleo diet is only a problem with some old school thinking.

Paleo is essentially removing processed grains and dairy from your diet.

Let’s be clear what processed grains are: crackers, bread, pasta,cereal, muffins etc. Refined flour. Dairy is cows milk and anything that is made from it – sour cream, cream cheese, yogurt.

I don’t want to get all sciencey with you but…

You don’t need either one of those “food” groups. They are not essential to life or body operations. Neither of them are considered nutrients…. they are classes of food.

Let’s break this down quickly.

Paleo Diet And Carbohydrates

You still eat carbs on a paleo diet, hooray!! You just eat better carbohydrates.

  • There is no such thing as a processed carb deficiency #science
  • No one is or ever had been refined sugar deficient

The government and antiquated education programs drilled it deep into our brains that we need all of these grains! The truth, and scientific research has proven, we don’t need them.

For those old school physicians, dieticians and health organizations (looking at your Diabetics society and cancer society) that have been taught to push grains, they will argue that you neeeeeeeed them.

  • We need to eat real food.
  • Unprocessed real food.

Veggies are carbs people – start cheering vegans.

You get better vitamins and minerals from veggies then you will ever get from bread and crackers.

Veggies will do the job 10x better than any cereal or bread that has been fortified. It’s been fortified or ‘enriched’ because it was stripped of anything good.

So are we good?!

You do not physiologically need processed refined carbohydrates.

Paleo Diet And Dairy

Dairy… I need a shirt, dairy is the devil.
Again, we have been brain washed that dairy is vital to growth.

Get ready for more science…

Dairy, or any form of dairy is growth hormone for baby cows. Cows milk helps get baby cows to grow at a rapid rate – they need them big, fast.

And what has happened to our population with the over consumption of dairy…we got big, fast.

Cows milk contains an allowable amount of puss, antibiotics, growth hormone, medications, infection. Allowable by the government.

No other species on earth drinks another animals milk – so why do we?

Why…

  • are we so sick as a nation?
  • is cancer and diabetes a 1/3 stat now?
  • do little girl develop so quickly?
  • are women struggling with infertility, fibroids and having hysterectomies at an alarming pace?
  • do so many women struggling with thyroid issues?
  • is Alzhemier’s and dementia on the rise?

There are a number of reasons for the above questions, but dairy consumption and eating processed food is at the top of the list.

Let food be thy medicine people!

You can abuse and hurt yourself with food or you can let food nourish and heal you.

I have been honored to work with thousands of people over the course of my career and I have seen first hand the benefits of eating real food.

It is life changing.

Need a few more reasons why eating real food is the way to go?

If you have an undiagnosed allergy, sensitivity, intolerance to processed carbs or dairy, a paleo diet will almost certainly help. Undiagnosed, because so many practitioners are stuck in old ways of thinking.

Some Of The Benefits Of A Paleo Diet

  • anti inflammatory
  • reduces your sugar cravings/consumption
  • improved sleep
  • clearer skin
  • burn stored fat
  • balanced energy throughout the day

How Much Do I Believe In The Paleo Diet?

I live it. I am paleo myself.

The Metabolism Rest Plan was re-designed to be paleo based because the private clients that I had adhering to paleo were having great results. (New 28 Day session starting September 5th – click here to learn more

Like anything in life… you take what you want and use what works for you.
For many, the paleo diet works, makes sense and when you realize you don’t need the foods that aren’t considered to be paleo, it becomes easier.

What do you think?
Agree / disagree – have you tried or are doing paleo? I’d love to hear from you.

While you’re here, if you haven’t signed up, you will love my news letter. Health, fitness and fun information sent right to your inbox! Sign up easy by clicking here -> carrieburrows.com/nl

Show me the salad challenge

“Show Me The Salad Challenge” – FREE eBook & A Fun Challenge

“SHOW ME THE SALAD CHALLENGE”
Remember Jerry McGuire (aka Tom Cruise) on the verge of losing his last client yelling into the phone to Rod Tidwell (aka Cuba Gooding Jr), “SHOW ME THE MONEY!!!!”

That’s what I see happening next week with the, “Show Me The Salad” Challenge on Instagram, Twitter and Facebook!

OK, maybe not exactly that, but I would love to see some #ShowMeTheSalad love next week when we kick off the…

“Show Me The Salad Challenge”.

And to get it all started, I’m giving you a 25 page eBook full of recipes, videos, meal planning ideas, tips, tricks and tools to help you make salad more than just a side dish… you’ll make salad a meal!

Whether you decide to join the challenge is up to you, but you get the eBook and a couple more surprises absolutely free.

The Show Me The Salad Challenge eBook is delicious recipes, amazing dressings and a meal plan that will give you hundreds of ideas and combinations to make boring lettuce turn into amazing creations.

And it’s all based on how I live when it comes to food:

  • Simple
  • Easy
  • Fast
  • Fun &
  • Healthy

Now, if you want to join in the challenge part of it all you are welcome to it and who wouldn’t want to do it… you can WIN a Kitchen Essentials Salad Pro Pack or an Amazon Gift Card and it super simple to do.

Kitchen Essentials Salad Pro PackJust make or buy a salad, take a picture of it, add some tags, post it and collect your points! (I mean you’re probably already doing that right? And is anyone giving you stuff for it? I AM!!!)

This couldn’t be easier!

Plus, in the process of having some fun and taking some pictures, you’re also improving your health, getting great nutrition into your day and more than likely having awesome energy and maybe even losing a few pounds along the way (There is an amazing DETOX SALAD RECIPE).

So join the #ShowMeTheSalad challenge, eat great and win-win-win-win.

 

Here’s how to get your free e-book:

Click here… that’s it, that’s all. 

From there you will be sent the e-book and learn all the details for the contest and how you can earn points to get you to the winner’s circle.

You can call this the, “Winner, Winner – Chicken Salad Dinner”. (you see what I did there right?)

So, click the link or the picture below and join us!
SHOW ME THE SALAD LINK

Show Me The Salad Challenge By Dr Carrie Burrows
Full contest rules
Kitchen Essentials Salad Pro Pack
Sign Up For My Newsletter (you get points for this)