What is Intermittent Fasting? Most people eat in a six-hour window and fast for 18 hour. This is with eating two meals. No snacks.Continue reading “How Much Weight Can I Lose When Fasting? “
There’s an answer to the current terrible health trends of skyrocketing obesity, diabetes and chronic disease rates.It all starts with the nutritional composition of your diet. Most people simply eat far too many processed foods, grains and sugars, (particularly fructose), net carbs and too few healthy fats, and too many unhealthy fats, which results in gaining and retaining extra body fat and becoming increasingly insulin resistant.
Most also eat too much protein for optimal health and, while exercise cannot compensate for the damage done by a high-carb, low-fat diet, most do not get enough physical movement either. These factors set in motion metabolic and biological cascades that deteriorate your health.
The Root Cause of Most Degenerative Conditions:A foundational cause of most degenerative diseases is the fact that your mitochondria, the little powerhouses located in most of your body’s cells, are not receiving sufficient amounts of proper fuel. As a result, your mitochondria start to deteriorate and malfunction. This dysfunction lays the groundwork for subsequent breakdowns of various bodily systems.
Your mitochondria generate the vast majority of the energy (adenosine triphosphate or ATP) in your body. Were all mitochondria to fail, you’d be dead in seconds.
In addition to generating the energy currency of your body, ATP, your mitochondria are also responsible for apoptosis (programmed cell death), and serve as important signalling molecules that help regulate the expression of your genes. This is a function that even most doctors are unaware of.
Your mitochondria are nourished by certain nutrients and harmed by others.
So, a healthy diet is a diet that supports mitochondrial function and prevents dysfunction, and having the metabolic flexibility to burn fat is the key.
People who eat a primarily processed food diet are burning carbohydrates as their primary fuel, which has the devastating effect of shutting down your body’s ability to burn fat. This is why obesity is so prevalent, and why so many find it nearly impossible to lose weight and keep it off.
Fats Versus Carbs:Ideally you will have the metabolic flexibility to burn either carbs or fats for fuel. Saturated fats have been wrongly demonized as being harmful, and when food manufacturers started removing the fats from their processed foods, they added sugar instead. We now know healthy dietary fats support good health.
When your body burns primarily carbs for fuel, excessive reactive oxygen species (ROS) and secondary free radicals are created, which damage cellular mitochondrial membranes and DNA, leading to the degenerative diseases that are so prevalent today. Healthy dietary fats, which are a cleaner-burning fuel, create far fewer ROS and free radicals. Fats are also critical for the health of cellular membranes and many other biological functions.
Metabolic Mitochondrial Therapy – Fat and Carb Basics:Dr. Mercola developed the metabolic mitochondrial therapy (MMT). The initial phase of the MMT program – which ends once your body is able to effectively burn fat for fuel – can take anywhere from weeks to months or longer, depending on how metabolically damaged you are.
The initial strategy of this program is the restriction of net carbohydrates (total carbs minus fiber) to 20 to 50 grams per day, but only until you start burning fat for fuel. To replace the lost carbs, you increase healthy fats, so that you’re getting anywhere from 50 to 85 percent of your daily calories from fat.
Examples of high-quality healthy fats include:• Avocados• Coconuts and coconut oil (excellent for cooking as it can withstand higher temperatures without oxidizing)• Animal-based omega-3 fat from fatty fish low in mercury like wild-caught Alaskan salmon, sardines, anchovies and/or krill oil• Butter made from raw grass fed organic milk• Raw nuts (macadamia and pecans are ideal as they’re high in healthy fat while being low in protein)• Seeds like black sesame, cumin, pumpkin and hemp seeds• Olives and olive oil (make sure it’s third party certified, as 80 percent of olive oils are adulterated with vegetable oils)• Grass fed (pastured) preferably organic and humanely raised meats. Avoid CAFO (concentrated animal feeding operation) animal products• MCT oil• Ghee (clarified butter), lard and tallow (excellent for cooking)• Raw cacao butter• Organic, pastured egg yolks
Fats to avoid include trans fats and highly refined polyunsaturated vegetable oils. Both damage the mitochondria.Raising the amount of fat and decreasing net carbs is what pushes your body into burning fat for fuel. Eating high amounts of both fat and net carbs will NOT allow your body to make this shift, as your body will use whatever sugar is available first.
Metabolic Mitochondrial Therapy — Protein Basics:A general recommendation is to limit your protein to one-half gram of protein per pound (1 gram per kilo) of lean body mass. To determine your lean body mass, subtract your body fat percentage from 100.
For example, if you have 30 percent body fat, then you have 70 percent lean body mass. Then multiply that percentage (in this case, 0.7) by your current weight to get your lean body mass in pounds or kilos. As an example, if you weigh 170 pounds, 0.7 multiplied by 170 equals 119 pounds of lean body mass. Using the “half-gram of protein” rule, you daily protein requirement would be 59.5 or just under 60 grams.
To figure out your body fat refer to this Blog Post Loosing Weight? Here Are A Few Ways To Measure Your Progress https://2healthyhabits.wordpress.com/2021/02/19/loosing-weight-here-are-a-few-ways-to-measure-your-progress/Here is an example:Formula: Women: 76 – (20 x height in inches/waist circumference in inches) = RFMTo calculate, first (20 x 64in tall) = 1280, then divide that by her waist, we will use 27 inches = 1280/27 =47.4, subtract 76 = 28.59. This is this woman’s body fat. For men, subtract 64 instead of 76.
Certain individuals and life circumstances do raise your protein requirements. This includes seniors, pregnant women and those who are aggressively exercising (or competing). As a general rule, these individuals need about 25 percent more protein.
Why Limit Protein?The reason for limiting protein is because excessive protein has a stimulating effect on a very important biochemical signalling pathway called the mammalian target of rapamycin (mTOR), which has significant, adverse metabolic consequences. Importantly, this pathway plays a significant role in many cancers. It’s also a significant regulator of the aging process. When you reduce protein to just what your body needs, mTOR remains inhibited, which helps minimize your chances of cancer growth.
Excessive protein can also be converted into body fat and, through some pathways, sugar. So, net carb restriction normalizes the insulin pathway while protein restriction normalizes the mTOR pathway, both of which are important for optimal health. It’s well worth noting that cancer is just one expression of the same metabolic problem found in most other degenerative diseases. The same pathways are involved in most if not all of them.
Feast-Famine Cycling Basics:A crucial difference between MMT and most other ketogenic diets is something called feast-famine cycling. Continuously remaining in nutritional ketosis can actually cause counterproductive side effects, and is likely not optimally healthy in the long term. The ketogenic cycling is implemented once you’re out of the initial stage and your body has regained the ability to burn fat. At that point, you begin cycling in and out of nutritional ketosis by upping your carb and protein intake once or twice a week.
After a day or two of “feasting,” you then cycle back into nutritional ketosis (the “fasting” stage) for the remainder of the week. By periodically pulsing higher carb intakes, consuming, say, 100 or 150 grams of carbs opposed to 20 to 50 grams per day, your ketone levels will dramatically increase and your blood sugar will drop.
Why is this pulsing so important? It goes back to the workings of insulin. The primary function of insulin is not merely to drive sugar into the cell but rather to suppress the production of glucose by your liver (hepatic gluconeogenesis). When you suppress insulin for too long, however, your liver starts making more glucose to make up for the deficit.
The result? Your blood sugar starts rising even if you’re not eating any sugar at all. In this situation, eating a high-carb meal will actually LOWER your blood sugar (because you activated insulin, which then suppresses glucose production in your liver). In the long term, this is not a healthy metabolic state, and cycling in and out of nutritional ketosis will prevent this from occurring.It is simply wrong to try and calculate composition of your meals, or calculate when you should eat and how much. These things need to be done instinctively, from the signals your body’s biology gives you, as your body has infinitely more wisdom about what it needs, than our mind and intelligence will ever calculate.
Getting Started:To be successful on this program, precision is important. You cannot guess when it comes to the amount of fat, net carbs and protein you eat. In the beginning, you have to measure and track them. To do this you need:• A kitchen scale to weigh food items• Measuring cups to measure food amounts• A nutrient tracker such as http://www.cronometer.com/mercolaBased on the personal base parameters you enter, such as height, weight, body fat percentage and waist circumference, it will automatically calculate the ideal ratios of net carbs, protein and healthy fats (including your omega-3 to omega-6 ratio) to put you into nutritional ketosis.
An alternative free carb tracker is Carb Manager. To learn more please visit this Post https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/
From a metabolic perspective, once you become an efficient fat burner, one of the most astonishing things that happens is that your food cravings disappear. No longer will sugar rule your world. It’s incredibly freeing for most people. Your energy level and mental clarity will also dramatically increase.
Source: Basic Introduction to Metabolic Mitochondrial Therapy
I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, 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.To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available. I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.
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Have you ever looked on the back of a food package, only to find ingredients you can’t pronounce and hidden sugars you didn’t expect? For success on your path to better health through a low carbohydrate, high fat nutrition plan, it’s important that you learn what to look for on packaged food labels.
First and foremost: the Ketogenic diet is not a low calorie or low fat way of eating. It is a low carbohydrate, high fat and moderate protein nutrition plan, so while there are many things to be aware of when reading labels, total carbohydrate content is the most important.
Let’s walk through reading a Nutrition Facts label, from top to bottom.
Here’s a label for some roasted almonds.
- Serving Size and Servings Per Container
The first thing you’ll see is the serving size. This is the portion of that particular food that all the other numbers – grams of fat, protein, carb, etc. – are based on.
The servings per container is the number of servings contained in the entire bag, box, can, bottle, or jar. It’s important to know the serving size and how many servings there are per container so you don’t inadvertently go over your carb limit for the day. For example, for most nuts, a typical serving is one ounce.
For sliced deli meats, a serving might be 3–4 slices. Salad dressings are usually 2 Tbsp.; other condiments are just 1 Tbsp. per serving. Even if the carb count for one serving is low, the carbs can add up quickly if you eat multiple servings.
A ketogenic diet is not a low calorie plan. There’s no calorie counting. Instead, it’s far more important to keep track of carbohydrates.
Learn more about the low carb Ketogenic diet https://www.virtahealth.com/faq/ketosis-ketogenic-diet-faq
- Total Fat
When you’re in nutritional ketosis, fat is fuel and with this high fat nutrition plan you need not fear fat or worry about counting fat grams – not even saturated fat. The amount of fat varies for individuals, but instead of counting grams of fat, it should be consumed to satiety.
Also, the type of fat matters; most should come from monounsaturated and saturated fat sources. Some labels break the fat down into different types of fat. Food sources of fat contain a mix of different fats, but here’s a general overview:
Saturated: found predominantly in dairy products (butter, cheese, cream) and other animal sources (beef, pork). Some plant oils, such as coconut and palm, are also rich in saturated fat. Read more on saturated fat here. To learn more please read The Sad Saga of Saturated Fat https://2healthyhabits.wordpress.com/2019/02/01/the-sad-saga-of-saturated-fat/
Monounsaturated: found in olive oil, avocados, nuts, and also in animal sources (beef, pork, poultry)
Polyunsaturated: found in nuts and seeds, fatty fish, and vegetable oils (soybean, corn, safflower, cottonseed, sunflower)
Trans: found in vegetable shortening (Crisco), margarine, and mass-produced processed foods (cookies, crackers, muffins).
By eating a wide variety of foods, you will naturally consume a blend of all three natural fats: saturated, monounsaturated, and polyunsaturated. You should aim to get most of your fats as monounsaturated and saturated.
Despite consuming a higher percentage of your dietary intake from fat during a well-formulated ketogenic diet, the total amount of polyunsaturated fat (PUFA) that your body needs each day does not change. So consuming sources high in omega-6 PUFA like corn and soybean oils can result in an imbalance in the body and cause poor gastrointestinal tolerance.
It’s fine to get PUFA from natural sources, such as fish, and nuts, and small amounts of vegetable oils in the form of dressings, mayonnaise, etc., are okay on occasion, like when dining out. (Alternatively, you may decide to take a small container of olive oil with you when you plan to eat out.)
At home be sure to stock up on dressings and mayos made with olive oil. Artificial trans fats should be limited as much as possible or eliminated altogether. They are not natural fats and are linked to an increase in the risk of heart disease. Learn more at https://www.heartandstroke.ca/get-healthy/healthy-eating/the-facts-on-trans-fats
Since they are mostly found in foods that do not fit into a ketogenic diet (packaged high-carb snack foods) your intake of trans fats will automatically decrease, but be sure to still pay attention to the amount on the label.
Cholesterol is a fatty substance found only in animal products. Vegetables, nuts, seeds, and fruit contain no cholesterol. You do not need to count cholesterol. Research shows that, for most people, the amount of cholesterol in the foods you eat does not affect the amount of cholesterol in your blood.Egg yolks are welcome at the table again!
We get sodium from some of the foods we eat and salt we put on our food. (This Blogger prefers unprocessed sea salt). Sodium is an essential nutrient, and very low-carb diets change the way the body holds onto sodium, so if anything, it’s important that you eat enough sodium, rather than worrying about too much.
Aim for 5g per day: 3g from food and salting your food to taste and an additional 2g from boullion. (Do not limit sodium unless you’re taking medication for high blood pressure or are told to do so by your doctor.)
To learn more about sodium go to
- Total Carbohydrate
The carbohydrate count is given as total grams, and then broken down into carbs from fiber and sugar. Focus on total carbohydrate.
Sugar should be zero as often as possible (1–2g at most).
Fiber is a carb and should be included in your total for the day (initially 30g or less).
Again, pay attention to the serving size. Something might be low in carbs, but if you eat 3 or 4 servings, you can easily go over your daily limit.
Protein comes from both animal and plant foods and is very important for overall health to preserve critical structures and functions – like muscles, heart, liver, and practically every other part of the body. Additionally, it helps keep you satisfied and is the building block that powers important chemical reactions in the body. Consuming enough protein every day is critical, but eating too much can interfere with nutritional ketosis. Read about how much protein you need in nutritional ketosis in this Blog Post https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/
- Vitamins and Minerals
Your individual needs are unique; you need not pay attention to the percentages given here. To make sure you consume enough vitamins and minerals, aim for 5 servings of non-starchy vegetables daily.
- % Daily Value
These are percentages of nutrients based on a 2,000 calorie per day diet. Because this is not a calorie-restricted diet, and you may be eating more or less than 2,000 calories, you need not pay attention to these percentages.
On food labels, ingredients are listed in order by weight – the first few ingredients are the main ones in the product, while the ones toward the end of the list are used in smaller amounts. Here are some key things to look out for:
Trans fats: These are chemically modified fats that come from vegetable oils and should be avoided as much as possible. According to labeling laws in the U.S., if a food contains less than 0.5g of trans fat per serving, the label can say 0g, so be sure to read the list of ingredients. You can spot trans fats by the words “hydrogenated” or “partially hydrogenated” with oils.
Sugar-free or Low-carb: Don’t be fooled by clever packaging and slick marketing. Packages that say, “low carb” or “sugar free” may have hidden sugars and many of these that calculate net carbs (the subtraction of fiber and sugar alcohols) are likely high in total carbs. Pay attention to the ingredients and the total carb content, even when the front of the package shows “low carb.”
Vegetable oils: Try to avoid or limit as much as possible foods that list corn, soybean, cottonseed, sunflower, or safflower oil among the first ingredients. Opt for condiments and marinades made from olive oil. (Canola oil may contain small amounts of trans fats, which is harmful to health. Source: Is Canola Oil Healthy? https://www.healthline.com/nutrition/is-canola-oil-healthy)
Hidden sugars: Sugar goes by many different names, which helps manufacturers disguise the true amount of sugars and sweeteners in their products.
The many names of sugar include:
If you see any of these listed in the ingredients on a label, look to see if the total carbohydrate count is suitable. For example, many brands of bacon and cold cuts are cured with brown sugar or honey, but the amount of sugar remaining in the final product is very low.
As long as the total carbs per serving are 1–2g, that’s okay.The same goes for salad dressings – many perfectly good low-carb choices, such as ranch or bleu cheese, may have sugar listed in the ingredients, but the total carbs per serving will be just 1–2g.
Bottom line: Carefully read nutrition labels to limit your total carbohydrates and identify the right ingredients to help you successfully navigate your low carb, high fat lifestyle.
To learn more about how food affects blood sugar, watch Dr. Sarah Hallberg’s video here:
Dr. Hallberg on Carbs, Protein and Fat, and Their Surprising Impact on Blood Sugar (Ch 1) https://www.youtube.com/watch?v=ESL3_7sdCwU
This Post has been condensed from: Low Carb Guide to Understanding Nutrition Labels https://www.virtahealth.com/blog/low-carb-guide-to-understanding-nutrition-labels
I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, 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.
To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.
I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.
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Live Long Healthy.
Adding carbs will stop weight loss, but it will also knock you out of ketosis (fat-burning). Do not increase your carbs above 50 grams. Instead, if you are getting too skinny on Keto keep the carbs no higher than 50 grams per day, keep protein under 8oz. per meal, and try to consume large amount of salad or vegetables.Continue reading “Getting Too Skinny on Keto?”
We will learn how to avoid all keto side effects. Many people are afraid of experiencing the keto flu or other side effects when going on a ketogenic diet. However, if you start on the healthy version of keto from the beginning, you should not experience any adverse side effects.
If you do the Healthy Keto plan you should not have effects. Here is one of the Healthy Keto videos https://2healthyhabits.wordpress.com/2021/02/05/how-to-start-keto-correctly-for-beginners/
Here Are The Symptoms And Remedies For Common Keto Side Effects:Continue reading “Avoid ALL Keto Side Effects”
This tip is recommended for people who have done the keto (Ketogenic) diet for a while and are plateaued, stuck, slow and doing one meal a day. It is for those people who are trying to lose weight and have been doing lots of past dieting and created a slow metabolism – you need to extend your fast longer and longer. If you are fasting and your body is burning fat with no hunger, why eat? Your body IS eating its own fat and when you eat you shut down this process.
This video is not meant for the new person starting keto. This video is for the person who has done keto for a while and they are plateaued.
If you are new to keto, please watch this video, How To Start Keto Correctly – For BeginnersContinue reading “Fast Fat Loss For Slow Metabolism”
Does Intermittent Fasting Cause Muscle Loss?
The quick answer: No.
Why? First, intermittent fasting triggers a hormone called growth hormone. Growth hormone is the main hormone that spares muscle protein breakdown in your body. It protects it.
Cortisol, the stress hormone, and insulin both cause destruction of your muscles. So stress, eating sugar, having instant resistance, being a diabetic destroys your muscles. Forty hours of fasting did not trigger any breakdown of skeletal muscle. I did not find the study he was talking about but I found this one, SIX things I have Learnt from forty-hour Fasting https://annfoweraker.com/tag/40-hour-fasting/Continue reading “Does Intermittent Fasting Cause Muscle Loss?”
It depends on the amount you are consuming, and the frequency.
It is unlikely you will gain weight on vegetables. You might think “potato”; of course, you will gain weight on potatoes, especially if you cook them and release their sugar, which will cause a problem with your blood sugars.Continue reading “Is it Possible to Gain Weight on Fruits and Vegetables?”
When you consume protein, you trigger two hormones: insulin and glucagon. These are opposing hormones.
While insulin stops fat burning, glucagon increases fat burning. This is why consuming too much protein does not cause you to put on fat on keto.
So if you are replacing carbs with protein, you are most likely not going to put on more weight.
However, too much protein can…
• Slow down ketosis
• Cause sleepiness
• Cause bloating/constipation
• Lower sleep quality
• Cause indigestion
• Increase kidney or liver damage
Adding in intermittent fasting can help lower these side effects.Continue reading “Can You Get Fat on Too Much Protein?”
What Happens When You Stop Eating Sugar:
- Loss of Appetite for Sugar
- Decreased Hunger
- Less Fatigue
- Loss of Excess Water and Fat
- Mood Boost
- Improved Skin Health
- Less Body Stiffness
- Promotion of Brain Cell Growth
- Liver Cleansing
- Better Kidney Function
1. Loss of Appetite for Sugar
The first thing that will happen is you are going to lose your appetite for sugar when you completely stop taking sugar for two weeks. Why? Because every time there is sugar consumption, a hormone activates and pushes your blood sugar down, causing a low blood sugar situation (hypoglycemia to some degree). This causes you to crave sugar, but by getting rid of sugar from your diet, you get rid of the sugar cravings, too.
Hypoglycemia Definition: A condition caused by very low levels of blood glucose or sugar, which is common in diabetic people.
2. Decreased HungerContinue reading “What Happens When You Stop Eating Sugar:”