Eat More Calories To Lose More Weight

Eat More Calories To Lose More Weight.

If someone is struggling to lose weight, they typically reduce the calories and end up finding that it will not work. Lowering the calories does eventually lower your metabolism. Yet, if you compare spreading your calories out with three meals with two snacks on a 1500-calories per day diet with an increase in calories (2000) a day – but ONLY consume two meals per day, you will lose more weight.

Continue reading “Eat More Calories To Lose More Weight”

Part Two – Ketogenic Plan For Beginners

Part One covered the basics.

Part Two will cover the effectiveness of the Ketogenic Diet and Intermittent Fasting.

Keto with Intermittent Fasting work together because if you just do Keto without Intermittent Fasting and your metabolism is slow you may not achieve your weight loss goal because it would take a very long time and sometimes it will not work. Why, because the frequency of eating will trigger insulin.

Healthy Keto requires higher quality ingredients, grass-fed, wild caught, pasture-raised versus conventional type foods in dirty Keto. With Healthy Keto you are focused on nutrient-dense foods, with dirty Keto you are really just focused on keeping your carbs low. When you do Healthy Keto you end up looking a lot better than doing their dirty Keto.

The rule of thumb is do not eat unless you have real hunger.

When you are doing the healthy version of Keto and you are eating enough leafy greens and vegetables and enough healthy fats and you are improving insulin resistance. You are not only going to be full but you are going to be satisfied.

If you look at the pie chart, Carbs are 5% and vegetables are 5% of your total calories. If you look at the carbohydrates and vegetables and you minus the fiber giving the net carb it does not come out to a lot of calories.

If we look at the total carbs which would include berries, hummus, nuts and seeds there is a little bit of carbs in those and you combine the vegetables that is about 10% then we have 20% protein and then we have 70% fat.

The fat looks like a lot but realize, fat is basically double the calories of carbs or protein.

If we actually look at your food on the plate, half is vegetables, a quarter would be protein and quarter would be fat.  But because protein and fat usually come together, that is going to be pretty much half your plate.

The benefit of the vegetables are the vitamin C and minerals other nutrients and phytonutrients.

In summary, ideally when you wake up in the morning if you kept your carbs low you are not going to be hungry.  So skip breakfast and push it forward to the point where your breakfast becomes your lunch. Do not eat in the morning, you can have coffee or tea. Ideally your first meal would be at lunch and then your second meal would be dinner. This way you are having two meals a day. If you keep your eating to within a six-hour window (no snacks), that will give you an 18 hour fast. 

What is really magical about 18 hours as that is when the autophagy starts. You start getting some really cool benefits. To avoid snacking between the meals add a little more fat with lunch and dinner to be able to go longer.

As you start doing it and becoming more adapted you can cut back on some of the fat because you are going to be burning your own fat and your own fat is the healthiest fat that you can burn.

The key is this 18 hour fast is to eat enough fats for lunch or supper so you do have a need to snack. Do not eat after dinner until the first meal of the next day. You can drink fluids. Supplement with electrolytes and B vitamins for sure and sea salt that is a necessity. But do not eat anything between meals or after supper.

Common foods to focus on while on the Ketogenic diet plan: 

• Pasture-raised eggs, organic if possible.

• Shellfish 

• Fish 

• Sardines

• Organic meats 

• Cheese, grass-fed organic 

• Olives 

• Avocados 

• Veggies, 7 to 10 cups 

• Nuts 

• Seeds like Sunflower seeds.

If you are prone to kidney stones avoid nuts such as almonds and spinach.

Cheese has a lot of hormones. It is not good for people with prostate issues or people that have allergies.

This is the basic Ketogenic plan for beginners.

Part One covered the basic and the benefits of doing the Ketogenic Diet and Intermittent Fasting. In case you missed it here is the link https://2healthyhabits.wordpress.com/2022/05/27/part-one-ketogenic-plan-for-beginners-%ef%bf%bc/#more-2641

This Post has been condensed from Dr. Berg’s video, Ketogenic Diet Plan for Beginners

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

There are various ways to keep up-to-date on my Posts.

My focus is to maximize my physical performance and mental clarity and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/ Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available. Please Click Like when a Post interests you.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/ or follow on Twitter @LPolstra

If you send me an email at lpolstra@bell.net I would be pleased to add you to my email distribution list.

If you are reading this Post in my Blog and wish to contact me, please fill in this form starting with my email address lpolstra@bell.net

May you Live Long Healthy.

Yours truly,

Lydia Polstra

The Side Effects of Intermittent Fasting.

Intermittent Fasting Has Incredible Benefits:

  • Weight loss, especially in your midsection
  • Cognitive improvement
  • Decreased inflammation, including for conditions like arthritis and autoimmune diseases
  • Improved memory
  • Better sleep
  • Decreased hunger
  • Fewer food cravings

You need to know about the potential side effects of intermittent fasting.

Continue reading “The Side Effects of Intermittent Fasting.”

Intermittent Fasting and Muscle Mass Gain.

Is it possible to gain muscle mass when you are doing intermittent fasting?

What To Do To Help Gain Muscle Mass:

Continue reading “Intermittent Fasting and Muscle Mass Gain.”

Part Two – What to Eat for Your Body Type? This Week Liver and Thyroid Body Types.

Dr. Berg discusses what to eat according to your body type to get healthy and lose weight. Eating certain foods for your particular body type can trigger your body into burning unnecessary body fat.

If you are pretty sure that what body type you have you can go right to that eating plan and you are going to customize what meals that you want based on your body type.

Last week we discussed the Adrenal and Ovary Body Types. In case you missed it, here is the blog post. https://2healthyhabits.wordpress.com/2022/04/29/part-one-what-to-eat-for-your-body-type%ef%bf%bc/

This week will discuss the Liver and Thyroid Body Types.

But if you are a mixed body type or you feel like you are all the body types then the best thing to do is start out with the adrenal body type. Why, because about 80% of the people are the adrenal body type.  Start with the adrenal and then if you do not seem to feel as good or are you not losing as much weight go right to the liver.

LIVER  – The liver body types needs lower protein probably three ounces per meal. Why? Because the worse off the liver, the less you can digest protein. The liver is the organ that helps to metabolize the protein.

If you give someone with a bad liver a lot of protein they are going to have a lot of digestive issues. It is going to be very hard on the liver.

In fact what destroys the liver is large quantities of cooked meat or cook fat or deep fried fat so that is why you do not go low fat and low protein.  When people get older they cannot digest as much red meat or other proteins because the liver is getting bad.

One indication that of an unhealthy liver that you do not digest red meat and you do not tolerate fat but they really crave fat. They can have some but you have to add what is called some bile salts.  It works if you bloat, burp, or belch.  The liver body type usually has discomfort on the right side because of livers on the right side. The more fat that you consume the more you are going to have right shoulder pain or bloating or even headaches. Most headaches are liver or gallbladder problems.

Cruciferous is very important to consume these vegetables because cruciferous not only have the most nutrition but they have what is called phytonutrients. Those are the plant-based chemicals that have unique properties that are fight against many other diseases such as cancer, macular degeneration, prostate problems, breast cancer and other diseases.

The drug companies actually have done massive research to try to isolate those chemicals within the food that we eat and then they can patent those things.

For example, kale has over 600 carotenoids. What is the carotenoid? It is a phytonutrient that has all the different colored pigments; dark green, dark purple dark, red, orange, yellow. These are phytonutrients and you can call them antioxidants but phytonutrients are really the true name and they have a lot of great properties to protect you and keep you healthy.

The reason why you need those factors is that the liver is 3 and 1/2 pounds so it needs something raw or in that shake to be able to clean and heal the liver. The liver it loves bitter vegetables and that is why the cruciferous work very well. You want to consume those vegetables in large quantities 7 to 10 cups a day to actually heal the liver.  

There is some good news and bad news the good news about the liver. The good news is it is the one of the only organs that can completely regenerate 100%. The bad news it takes 3 years of healthy eating to achieve a brand new liver.

Eating for the liver body type will help your skin and your face. It has a lot of vitamin A, which is how it helps the skin. If you have a little bile salts you will absorb more of the vitamin A. You skin is going to be better. If you have dry skin and you are taking all this kale you stew up dry skin you are just lacking the bile to absorb that fat soluble vitamin. Liver cases do not do well on peanut butter and nuts and that is that seems to aggravate it so they get bloating or right shoulder pain, if you have that, cut those down.

TYROID – The thyroid body type is weight gain all over. They have a very slow metabolism and they do not do well with high quantities of protein. Go low protein, 3 ounces, and low-fat because they cannot digest fat and no cruciferous because sometimes cruciferous can deplete the iodine.  You can do cruciferous as long as you add iodine or add some sea kelp (seaweed) in your salad or something. 

These are general rules of thumb for these body types, it is not written in stone. For example, you do one of these diets and you start getting bloating. There are two reasons for bloating. 1. You have a gallbladder problem and you need bile salt if you have burping, belching, bloating or it could be those nuts that you are consuming or peanut butter, then you need more bath salts or cut down the nuts and seeds because the fats not being digested or it could be the cruciferous vegetables. Why? Because many people especially people with digestive problems and adrenal issues cannot digest those heavy fibers from the broccoli and they have stomach pain and bloating. If you have that you have to cut those out right now. It is really a lack of a certain enzyme, which is means it is lacking a certain bacteria that you do not have in your gut because the adrenal is destroyed it. You can slowly build it up but for right now just avoid it.

If you get tired on any one of these programs you need more protein so start increasing the protein some people leave more than others you cannot put everyone on the same diet so just keep increasing it until your fatigue goes away.

If you have cravings for sweets that means is you did not consume enough vegetables, so focus on eating at least 7 to 10 cups of vegetables. It is not hard to do if you do a kale shake and a couple salads.

It is the most important thing because that is how we are going to heal your body. If you are low on potassium because you are not having the any vegetable you are going to keep craving carbs. Your carb cravings should go away within a couple days by consuming enough greens.

Lastly the right shoulder pain, that is the liver issue that means that you are consuming too many nuts or peanut butter or something like that because when people start doing this program a lot of times they start loading up with nuts and they feel really bloated and have right shoulder pain.

That will give you some guidelines. Review the body types and decide which one to fits your needs.

You may find this video as well, What plan is best for your body type? https://www.facebook.com/watch/?ref=saved&v=1306747333168348

There is a fifth body type, the PANCREAS body type. Learn more about in this post, Dr. Berg Talks About The 5th Body Type. https://2healthyhabits.wordpress.com/2022/02/18/dr-berg-talks-about-the-5th-body-type%EF%BF%BC/

This Post has been condensed from Dr. Berg’s video, What to Eat for Your Body Type? https://www.youtube.com/watch?v=xvOwfkg9p2o

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

There are various ways to keep up-to-date on my Posts.

My focus is to maximize my physical performance and mental clarity and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/ Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available. Please Click Like when a Post interests you.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/ or follow on Twitter @LPolstra

If you send me an email at lpolstra@bell.net I would be pleased to add you to my email distribution list.

If you are reading this Post in my Blog and wish to contact me, please fill in this form starting with my email address lpolstra@bell.net

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Part One – What To Eat For Your Body Type? This Week Adrenal and Ovary Body Types.

In this post, Dr. Berg discusses what to eat according to your body type to get healthy and lose weight. Eating certain foods for your particular body type can trigger your body into burning unnecessary body fat.

If you are pretty sure that what body type you have you can go right to that eating plan and you are going to customize what meals that you want based on your body type.

But if you are a mixed body type or you feel like you are all the body types then the best thing to do is start out with the adrenal body type. Why, because about 80% of the people are the adrenal body type.  Start with the adrenal and then if you do not seem to feel as good or are you not losing as much weight go right to the liver.

Continue reading “Part One – What To Eat For Your Body Type? This Week Adrenal and Ovary Body Types.”

Insulin & Lean Muscle Mass – Insulin Resistance and Muscle Gain Connection.

Some people are trying to build more muscle mass and they are not able to do it and this is why.

There is a lot that happens at the cellular level. It takes insulin to act as a key to unlock the door of the cell and allow amino acids to go into the cell to be converted to skeletal muscle protein.

Continue reading “Insulin & Lean Muscle Mass – Insulin Resistance and Muscle Gain Connection.”

How Much Fat on Ketogenic Diet Per Meal Plan?

You may ask, is a Ketogenic diet, which means you are eating more fat, is that dangerous for your heart? The answer is no. It is not the fat that plugs up your arteries it is the sugar. Ketogenic diets are not dangerous if you do them correctly.

Second question, “Well, the more fat that you eat, the more fat you are going to burn.”  That’s another myth because you could be burning the dietary fat and not your own fat.

Now, the whole concept of the Ketogenic diet is that you are having very low carbs, moderate protein, and higher fat. What we want zero sugar, unlimited vegetables.  In fact, we need more vegetables because if you do this, ketones are acidic, and the ketones can potentially raise your pH, and you can end up with either gout, a type of arthritis, or kidney stones. The way to prevent that is to consume a lot of vegetables, and also lemon. Lemon actually prevents kidney stones.

The other key is to do not consumer sugar with fat. Why? Because it will increase insulin even more. We do not want to add the sugar to this eating plan at all.

The other point is you want to do this gradually. If you are increasing fats too quickly, it is going to overwhelm the gallbladder, and you are going to have right shoulder pain, and bloating, and things like that. That’s why I recommend that if you were going to do this, I’d recommend the gallbladder formula because that gives you the enzymes and the bile to help handle this fat in the transition. (Here is the link to the Gallbladder Formula https://shop.drberg.com/gallbladder-formula)

Adapting. It does take time to adapt to your body to fat burning. All these cells must change their enzyme structure, their machinery to handle this new fuel source because we are limited in the glucose, and we are increasing the fat, and it does take sometimes between 2 to 6 weeks to make this transition. The process, we are going to do this nice and gradually so your body can go right into it, and you will feel really good.

How much fat that you really need? Here is a list of fats that you can potentially consume.  We did our calculations from an average of 1800 calories per day – and then 70% of that would be fat, then we measured the gram per meal.

On average, consume 20-40 grams of fat per meal.

  FOOD                              AMT FAT        CAL         Per Meal

1. Heavy Cream                1 TBS  5g          51           6 TBS

2. Egg                                1 egg   5g          74           3-4

3. Beef (80%)                    3 oz    16g       213          3-6 oz

4. Coconut Oil                  1 TBS   14g       120        2 TBS

5. Brie Cheese                  3 oz   28g          300         3 oz

6. Almond Butter              1 TBS   10g      100         3 TBS

7. Olive Oil                      1 TBS   14g       119         2 TBS

8. Bacon                            1 slice   3g          43         3-6 Slices

9. Pecans                          10 nuts   20g      196        15 Nuts

10. Macadamia Nuts        10 nuts   21g      204        15 Nuts

11. Peanut Butter              1 TBS   8g          94         3-4 TBS

12. Almonds                     10 nuts   6g          70        3-4 TBS

13. Avocado                      1 whole   30g   322          1

14. Ice cream (No Sugar)  1 cup    22g      200     1 cup

Heavy cream, one tablespoon is five grams of fat.  An average person needs between 20 and 40 grams of fat per meal on a Ketogenic diet. 40 grams for someone who is really large who has been doing it in a while. 20 grams is someone smaller, and they are just starting out. We are going to calculate this midrange at 30 grams just to give you an average.

Heavy cream. You can make all sorts of things with heavy cream, i.e. whipping cream.  Eat five grams, which is six tablespoons per meal right after the meal as your fat. The fats could allow you to go longer so you are not as hungry, and it is not going to increase insulin. It is exactly what we want.

You may only be doing two meals. If you are concerned about calories, do two meals, especially if you are not working out. You will find that once you adapt, you can burn your body fat as a fuel source, and you can go a long period of time without any hunger.

Now, egg is five grams of fat. One egg is five grams. You need three to four eggs per meal. Sometimes, people do two or three. That is fine because you can combine these other foods. If you can, get pasture-raised organic eggs.

Now, let us get to the beef. We got three ounces is 16 grams, about three to six ounces of beef. Try to find beef that is 80 to 85% lean, not 90% lean. I like the 80%, but it is hard to find it. If you can, get buy grass-fed, organic beef.

Then, we get coconut oil. One tablespoon is 14 grams. Double that, and have two tablespoons. Now, you can put that on your vegetables. You can make little treats. There is all sorts of recipes you can make, but that is the amount of fat that you would need per meal.

Brie cheese.  Have three ounces, which is 28 grams. Brie cheese is very high in fat. Three ounces for a meal would give enough fat, but this also has the protein, so you could kill two birds with one stone. I do a lot of cheese.

German cheese. Just less than half of this is three ounces. A piece that is a little bit bigger than the palm of your hand, but half should be three ounces.

Almond butter, one tablespoon is ten grams. That would be three tablespoons of almond butter that you would consume. You can do that right after a meal. That would be your fat.

Olive oil. One tablespoon is 14 grams, do two tablespoons of olive oil. That is about 30 grams of fat. Put it on your salad. Some is going to end up in the bottom of your bowl. You may want to add another fat from the list.

Pecans. Ten pecans is 20 grams. If you do 15 pecans at the end of the meal or macadamia nuts, that would give you enough fat.

Ice cream. There are certain ice creams that have no sugar. You can make ice cream or get it from the store. One cup would you give 22 grams of fat.

Go ahead and apply this.

This Post has been condensed from Dr. Berg’s video, How Much Fat on Keto Diet Per Meal Plan? https://www.youtube.com/watch?v=Fx_8f_YulKg

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

There are various ways to keep up-to-date on my Posts.

My focus is to maximize my physical performance and mental clarity and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/ Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available. Please Click Like when a Post interests you.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/ or follow on Twitter @LPolstra

If you send me an email at lpolstra@bell.net I would be pleased to add you to my email distribution list.

If you are reading this Post in my Blog and wish to contact me, please fill in this form starting with my email address lpolstra@bell.net

Continue reading “How Much Fat on Ketogenic Diet Per Meal Plan?”

Part Two – The 16 Biggest Keto Mistakes: DO NOT MAKE THEM!

Mistake #1: Not reading ingredients

Mistake #2: Not looking at the serving size

Mistake #3: Judging success by weight loss alone

Mistake #4: Comparing your results with others’

Mistake #5: Not having enough sea salt

Mistake #6: Having a cheat day

Mistake #7: Having too much or not enough fat

Mistake #8: Having too much protein

Mistake #9: Not doing intermittent fasting with keto

Continue reading “Part Two – The 16 Biggest Keto Mistakes: DO NOT MAKE THEM!”

How to Deal With Food Cravings.

Cravings are a good indication that you’re missing something in the body.

What causes cravings and how to deal with food cravings?

Continue reading “How to Deal With Food Cravings.”
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