Fat-to-Protein Ratio on Keto: Healthy vs. Gut Issues

How much fat and protein is ideal on the healthy keto diet?

Here is your daily calorie intake in percentages:

20% protein

70% fat

5% low-glycemic carbohydrates (not including vegetables)

5% low-carb vegetables. 

Get plenty of leafy green vegetables, so you get enough vitamins and minerals. You do not have to count these towards your carbs each day.

Keto On Steroids Updated Plan

This is the version of the Ketogenic diet that is very strict and it is for those people that need to drop weight for a wedding or a situation or you are at a plateau situation and you need to jump start your program.

Where do you start?

5 Things You Must Know About Ketosis

The first thing you need to know is the principle of get healthy to lose weight and not lose weight to get healthy.

Healthy Keto emphasizes the quality of the protein, fats and carb macros.  We want to use higher quality ingredients and focus on getting healthy first.

Did Ketosis Stop Working? Here’s Why!

First are you doing the following Healthy Keto recommendations?

1. Are you doing the Healthy Keto correctly?
2. Are you doing Intermittent Fasting with keto?
3. Are you sleeping enough to get rested?
4. Are you under chronic stress? Try to lower your stress.
5. Do you have another health problem? Thyroid? Constipated? Inflammatory condition? These need to be handled.
6. Are you on medication? Find an alternative with the help of your doctor.
7. Are you gaining muscle? This means you are toning you body but not loosing weight. But your body may not be shrinking if are exercising and you measure every week.

Happy New Year! Here are the Top 10 Posts for 2022.

Before we dive into the top 10, I would like to review the focus of this Blog.

I believe the best way to predict my future is to create it. To do that, I make it a habit to improve my health.

Are You Addicted To Carbs? Here Is What You Can Do.

Carbohydrates are highly addictive. We are conditioned as children to feed a carb addiction – most children consume large amounts of sugar daily. Sugars and refined grains are added to baby food, cereal, candy, and virtually all processed foods.

Carbs are so addictive because they trigger two hormones: dopamine and serotonin. These are pleasure and happiness hormones.  This sugar addiction is real and it will literally control you to a point where you are completely out of control.

Over time, an addiction to carbs becomes stronger and stronger.

So what can you do to break a carb addiction?

Calorie Myth. Why Low Calories Does Not Equal Weight Loss

Let us talk about calories.

A calorie is a unit of energy in food. Each type of food (carbohydrates, proteins, and fats) has its own unit of energy.

The HUGE Mistake Counting Carbs on Keto (Ketogenic Diet)

All you need to do is focus on lowering your carbs, right? Wrong.

On the keto diet, you reduce your carbs to below 50 grams. We do this because carbs increase insulin, and insulin blocks ketosis. If you are not in ketosis, you are not doing the Ketogenic diet correctly and you will not loose weight. But carbs are not the only factor to consider.

How to Repair Your Immune System If it is Old and Damaged.

When you age, your immune system starts going downhill. You have less:

• Natural killer cells – That means you cannot eliminate viruses as well as you did when you are in your 20s. You are not able to get rid of the tumor cells as efficiently.  

• B-cells – That means your antibodies go down, so your immune system does not remember past pathogens, so your immune system is a bit weaker.  

• T-cells  – Needed for killing off microbes, preventing autoimmune diseases, decreasing inflammation after an infection.

• Phagocytes  – The quantity will go down. You have less of these cells eating bacteria and cleaning up stuff.

You can see that age really creates a huge impact on the immune system.

Will Zero Carb Alcohol Stop Ketosis?

Alcohol does not turn to sugar. So, is alcohol Keto friendly?