casual_keto_doctor

Keto & Weight Loss: Staying on track during COVID-19 Stay At Home Orders | The Casual Keto Doctor Podcast | S2E1

Tue, 31 Mar 2020 10:33:37 GMT

EPISODE TIP

A great way to cope with stress is to learn to develop productive, healthy habits instead of stress-eating.

On today's podcast

A look back on the week: Covid-19 and its impact on my diet
Special Guest: Michelle Kennedy, NP-C from Simonds Metabolics & Weight Loss joins us today to discuss Covid-19, weight loss, stress relief and more.

A look back on the week

We're currently in the middle of the Covid-19 pandemic at the moment and I haven't had any problems adhering to my keto diet this past week. I've been very busy with patients and maintaining the practice at the moment to serve our patients. When I get this busy, it's helpful with my diet because I keep a very structured schedule and it keeps me on track. I've been practicing intermittent fasting consisting of two meals with plenty of salad, protein and fats. Since my practice is currently open and seeing patients as an essential business, I haven't been in a situation where I'm at home due to the shelter in place currently being enforced due to the coronavirus. So, I haven't been at home thinking about food during the day, which is something we're going to discuss later on for others that may be experiencing this obstacle.

Meet Michelle Kennedy, NP-C

Michelle is a Family Nurse Practitioner who joined Dr. Simonds Metabolics & Weight Loss in May 2012. She is nationally certified by the American Academy of Nurse Practitioners. As a nationally certified Nurse Practitioner, Michelle can assess, diagnose, and treat acute and chronic illnesses, write prescriptions, administer and dispense medications, order and interpret laboratory and diagnostic tests, and consult with and refer to fellow healthcare providers. In September, 2017, she became a Fellow of the Obesity Medicine Association, one of the highest honors reserved for those who demonstrate dedication and commitment to the clinical treatment of obesity and obesity-related diseases.

Michelle and Dr. Simonds recently hosted a Facebook Live AMA to answer your questions on Covid-19, weight loss and more.

Covid-19, Weight Loss and Coping with Stress

As most of us know, we are trying to control the spread of the virus throughout the population, which has led to social distancing, staying at home when your sick and staying at home to prevent getting sick as well. Staying home is definitely not something we're used to when our normal schedules keep us busy with work, school and just being out and about. This disruption has lead to many challenges that result from the additional stress caused by being at home, which has also led to some disruptive eating patterns for some. We've also been receiving many questions from patients at the practice on how to stay on track and cope with the additional stress they are experiencing with social distancing. Michelle and I recently hosted a Facebook Live AMA event and received many questions on this topic that we were happy to answer. We decided to further discuss some of the most popular questions we received.

What are healthy ways to deal with the extra stress I'm experiencing from Covid-19?

I think we are all in agreement that we're all ready for this situation with Covid-19 to be over and return to our normal lives. In the meantime, we have been frequently asked by our patients on how to deal with the additional stress that this is causing. Michelle has 2 strategies for overcoming this additional stress. First she asks, what can we actively brainstorm to put in place to get you away from the habit of eating when you're not hungry whether it be from boredom, stress, being upset etc? Actions such as not keeping unhealthy foods in the house, or keeping them locked away are helpful. Anything that immediately helps with the oral fixation such as chewing sugar free gum/mints, brushing your teeth, or even putting a toothpick in your mouth are all great examples. While these things may make you not want to eat at the moment, the stress is still there. So the next step is to find activities that help to relieve stress such as exercise, meditation, outdoor time or anything that will distract you from food at this point. Dr. Simonds also stresses that while we are sheltering in place, it's important to get outdoors for some exercise which will also lead to better sleep, which is another stress reliever.

Are there any supplements that you recommend taking regularly to help out during these times?

CBD Oil is another great aid that helps with stress, sleep and mood. We offer a very high quality CBD, Naternal in the office and we are currently offering a 50% off sale. We're hoping this great special will encourage more of our patients to try CBD and experience its benefits. The herb ashwagandha is also very helpful with stress relief. It’s a plant that has been shown to lower cortisol levels and treat many other ailments and is highly recommended by Michelle.

How can we maintain our workouts with the gyms being closed?

It's no secret that gyms are currently closed down due to the virus and some of us are struggling to keep up with our workouts. As a result, an increasingly number of local gyms are offering virtual classes through websites, You-Tube and other streaming services which allows a great workout while practicing social distancing. It's a great way for those of us that may need a more structured, disciplined approach to working out.

It's also great to simply use your own body weight for exercises at home such as yoga, stretching, planks, push ups and squats. It's beautiful outside right now, so we recommend walking or jogging outdoors. Walking is a great form of exercise to keep you healthy and active. You don't need any fancy equipment to receive an effective workout. Dr. Simonds also stresses that you actually burn a lot of calories through NEAT (Non-exercise Activity Thermogenesis), which are activities we perform on a daily basis that burns calories. Moderation in daily activities such as standing instead of sitting, tapping your foot, fidgeting and just moving around more will have a great impact on your weight-loss goals. Being less sedentary throughout the day by just increasing your level of activity is a great way to burn calories and is very important to your health.

Are there any alternatives to grocery shopping outside of the home?

Despite social distancing, grocery stores are still open. But if you're still worried about leaving your home too often, there are many grocery delivery services available. We have many options to still have access to fresh foods through delivery or grocery pickup services. Michelle highly recommends Instacart, which is a delivery service that will shop for you, then deliver your groceries right to your door. Amazon Prime Now is another delivery service that is great for grocery delivery. If you're an Amazon Prime member, they offer free delivery with a minimum purchase of $35.00. If you're okay with venturing out, but would rather not go into the store, some stores such as Harris Teeter offer a personal shopping service and will then load the groceries into your vehicle for you.

If you do decide to visit the grocery store, its important to take some safety precautions such as wearing gloves, wiping down the grocery cart handles and frequent hand washing. This is a great time to help others- don't forget to ask your elderly neighbor or high-risk family members if they need anything while your out shopping.

The additional stress is making me feel defeated and I want to rebel against my weight loss plan. How can I overcome these negative feelings?

While the Covid-19 virus is causing additional stress and is a unique situation, it's important to recognize that stress will always be there in one form or another. A great way to cope with stress is to learn to develop productive, healthy habits instead of stress-eating. This can be a difficult habit to develop as certain foods, such as sugary items work on the addiction centers on the brain, which is why eating those foods will cause temporary stress relief and feelings of happiness. It's important to trigger those same addiction centers with other healthy behaviors that are unique to you that do not involve food. For example, Dr. Simonds enjoys playing golf and Michelle enjoys walking outside, dancing and laughter for stress relief. It's important to find something that brings YOU joy. Even as adults, it's important to still play and learn and keep searching for that special activity in your life that you truly enjoy! Line-dancing anyone?

How can I focus on my eating plan & keep on track?

As with everything else in life, it's important to have a plan and stick with it. Being prepared and focused on a certain task is important when sticking with your meal plan. Our normal routines have been changed due to the virus, so it's important to establish a new routine and execute those changes. Form some new structure in your day while planning your meals and meal times plans. Looking up some recipes before grocery shopping and making a shopping list for meal prepping is helpful to staying focused. There are many great online resources for finding keto/low carb recipes and tips. If you need some great keto recipe ideas, check out my Instagram, The Casual Keto Doctor for some great recipes.

Beyond Food: The Importance of Mental Health

It's important not to neglect your mental health and this is actually a perfect time to discover and practice activities that you find soothing and stress-relieving. Practice meditation, stretching to music, reading, writing, creating and working on home improvements are all great activities for mental health. It's important to establish a wellness routine that is productive and not food focused. Michelle and some others may find that simply keeping organized by cleaning your home or cleaning out your closet is great for mental health and also gets that NEAT(Non-exercise Activity Thermogenesis) that we discussed earlier going too. Staying positive and controlling negative thoughts goes a long way for a healthy mindset.

Sleeping is also vital to mental health. Michelle also stresses that the quality of sleep is just as important as the amount of sleep we get each night. Being home more at this time may impact your sleep routine, so it's important not to stay up too late and keep a good, nightly sleep schedule.

Prescription Weight Loss Medications

If you're following a weight-loss treatment plan, sticking with your diet and practicing an overall healthy routine, but still struggling with food cravings, weight loss medications can 100% help.

Recently, we have seen an influx of returning patients at the practice due to the extra stress they are are experiencing. This is a great time to restart a weight loss program and reevaluate your goals. We have medications that help with appetite suppression, reducing cravings and ones that help directly with the hormonal regulation of your weight. Now is a great time to get help and get you back on track. We use medication as an aid and find it an extremely helpful addition to a weigh loss plan. Contact us at Simondsmetabolics.com for more information or to schedule an appointment. Remember that obesity is a disease that kills over 300,000 Americans per year and is a cause for many diseases. We're here to treat the disease of obesity and help you succeed.

On a final note, it's vital to STAY POSITIVE! It's important to stay updated with the current situation, but don't be over-consumed with the negativity and excess of information on the news and social media. We will get through these times!

I like to end every show by asking for your friendship. I really want to benefit you, support you and be there for you… like a good friend would…

I want to remind you that I’m not your actual medical doctor. And I hope you you feel comfortable enough to seek out further guidance on any of what we discuss.

All of the information I’ve shared is of my own opinion. You don’t have to agree or love it. Please know it’s not to replace any medical advice you should seek from your own doctor. I always encourage you to consult a doctor with your individual needs to properly gain the treatment and guidance you need.

To watch Dr. Simonds and Michelle's most recent Facebook AMA Live Event, visit us here: ASK ME ANYTHING LIVE

Make sure to follow us online at CasualKetoDoctor.com and follow us on Instagram @thecasualketodr

Episode 9: Carb Cravings, Why You Get Them & How To Stop Them

Wed, 26 Feb 2020 17:15:39 GMT

EPISODE TIP

The longer you abstain from sweets and floury foods, the less you'll desire these types of foods.

On today's podcast

A look back on the week: Work, Concert and Dining Out
Product Review: Alexia Cauliflower Risotto
Questions: Carb Cravings, Why You Get Them & How To Stop Them

A look back on the week

My week has been really good. Although I was busy as usual, I was able to go to a concert (I brought my own tailgating snacks) and dined out over the weekend. I kept my diet simple and at the restaurant, I had some beef, portobello mushrooms, green beans and a regular martini. I was able to stick with my diet.

Product Review: Alexia Cauliflower Risotto

In the freezer section, you can find a product made by Alexia. They make a Cauliflower Risotto made with Parmesan cheese, sea salt and, of course, cauliflower. There is no added sugar or flour and is perfect for a quick and easy side dish.

Carb Cravings, Why You Get Them & How To Stop Them

This is a very common question that I receive regularly from my patients. For millions of years, our predecessors had no ability to refine flour or make refined sugar. They relied on a very natural diet of animal proteins and whatever they could grow at the time. Our ancestors had very simple diets, which is completely different from what we have today.

We now have an unlimited access to sugar and highly processed foods. Sugar and flour contain many addictive qualities and textures that appeal to the pleasure centers of the brain, specifically the opioid addiction center of the brain. This craving comes from a different place than hunger and you're actually dealing with a form of addiction. According to the DSM-5 or psychology handbook, the hallmark feature of addiction is craving. You crave a substance and it's not about experiencing real hunger sensations.

Addictions to floury, sugary, fried foods and salty foods have the potential to cause excessive eating and drinking. It's similar to the process taking place in a person addicted to narcotic pain pills, heroine or other harmful substances. Sugar is absolutely toxic to your body and causes many diseases.

The best way to deal with carb addictions is abstinence and to make a clean break. Just like a person attending rehabilitation for substance abuse, it's best to completely cut out sugar, flour and other addictive carbohydrates. There will be withdrawal symptoms for a day or two and it's important to perform stimulus avoidance, or clear your environment from sugar etc.

After informing my patients about the severity of consuming sugar, I often prescribe diet medications to help them with the withdrawal symptoms. It's important to avoid situations and visual stimulus that may trigger sugar cravings.

After 2 - 3 days of being off of sugar, your cravings will cease as your body begins to burn fat for energy. This is how the Keto diet works. Your body will begin to produce ketones which in turn will suppress your appetite and eliminate cravings for addictive foods. Keep your environment free of these items to keep you on track with your diet. The longer you abstain from sweets and floury foods, the less you'll desire these types of foods.

Episode 8: 30 Grams or More Protein

Tue, 25 Feb 2020 21:34:36 GMT

EPISODE TIP

Great examples of protein for protein synthesis are beef, chicken, fish, pork, eggs, egg whites, Greek yogurt, and whey protein (when sourced from cow's milk).

On today's podcast

A look back on the week: Getting back on track: carnivore diet
Product Review: Catalina Crunch Cereal
Questions: Why do I recommend 30 grams or more protein per meal?

A look back on the week

My week has been great! I took the week to refocus on my diet and get myself back on track. Although I was eating the right kind of foods, I was eating a little too much and overdoing it a little. When I feel like I need to reset my diet, I like to follow a carnivore diet which basically means consuming only animals and animal products such as meat, cheese, fish, pork, eggs and cheese. I stayed away from vegetables and processed foods for the week too. I find that this type of eating keeps me satisfied and full. It also requires meal prepping and preparing which simplified my meals and helped get my diet back in line.

Product Review: Catalina Crunch Cereal

Many people think that cereal is completely off limits when following the Keto diet. However, Catalina Crunch Cereal is actually keto approved and low carb. This cereal is made from the protein that comes from peas, is high in fiber, and contains natural flavors that sweeten the cereal. It contains no flour or sugars! It comes in several flavors including Dark Chocolate, Cinnamon Toast and Maple Waffle. The nutrition is keto friendly with the net carbs at 5 grams per 1/2 cup serving, 4 grams fat and 8 grams of protein. The taste, texture and flavor is very good. It is a little expensive, but I think the price is well worth it.

In place of milk, I like to mix 2-3 tablespoons of heavy cream with some water and it tastes just like milk. Unsweetened almond milk is another great milk alternative. Both contain zero carbohydrates and are great options.

Why I Recommend 30 Grams of Protein at Every Meal

I highly recommend and teach my patients to consume 30 grams of protein at each meal. The human body has 2 components; lean mass and fat mass. The lean mass is made up of proteins and wears down over time. This lean mass needs to be repaired through a process called protein synthesis, which is basically the removal of old proteins that are then replaced with new protein. In order for this to happen, it's important to consume the correct amount and type of protein. The amino acid, leucine is imperative to trigger protein synthesis and you can reliably get this amino acid through animal sources or even whey protein. Triggering protein synthesis in turn burns a large amount of calories and raises your metabolic rate by 30-40% for up to 4 hours. It's actually similar to getting on a treadmill for 30 minutes. Wow!

Great examples of protein for protein synthesis are beef, chicken, fish, pork, eggs, egg whites, Greek yogurt, and whey protein (when sourced from cow's milk).

When measuring a piece of protein, the amount that covers the palm of your hand is usually about 30 grams of protein. Pay attention to serving sizes on labels when measuring items such as Greek yogurt or egg whites for the correct amount of protein.

Remember, your body needs 2.5 grams of leucine for protein synthesis to happen.

Top 13 Supplements of Keto

Mon, 17 Feb 2020 16:45:07 GMT

In theory, if you follow a well-balanced, varied diet eating the keto way, you should be able to get all the vitamins and nutrients your body needs from your food. In reality, with hectic schedules, social and family commitments, and society's fast-paced lifestyles, you may not be able to get everything you need from the food you eat simply due to lack of time to shop and prepare the right foods.

We are going to take a look at a comprehensive list of supplements that people who follow the keto lifestyle may find helpful to balance their diet to ensure they are getting all the nutrients their bodies need to stay healthy and strong.

We will break down each supplement and discuss what benefits there are to taking them regularly and what they do for the body. Please take note that although we are listing 13 different supplements, not everyone needs all of them. It is not necessary to run out and stock up on a dozen different supplements. You may only need one or two. We suggest you evaluate the list and determine which ones address health concerns you have for yourself and which ones may help with physical issues you are currently experiencing.

Magnesium

A large part of the U.S.population is deficient in magnesium regardless of whether they follow the standard American diet or the Keto diet. Magnesium plays a huge part in hundreds of functions in our bodies including synthesizing protein, controlling blood glucose levels, nerve and muscle function, and blood pressure. Needless to say, it plays a significant part in ensuring our bodies function properly.

Since magnesium is typically found in higher concentrations in foods like legumes and fruits, those who eat keto have an especially difficult time getting enough magnesium into their diets by diet alone. Nuts, leafy greens, avocados, dark chocolate, and some fatty fish are a few of the keto-friendly foods that are high in magnesium. Being deficient in magnesium can play a factor in your chances for experiencing the keto flu.

MCT Oil

Whether or not you follow a ketogenic diet, you most likely have heard of MCT oil. It's the vroom vroom in bulletproof coffee recipes. Medium-chain triglyceride oil can be found in coconut oil. Again, a huge part of the keto diet. It is not typically found in any other food products. Some studies have indicated that MCT oil may assist with weight loss.

It is suggested by experts on the ketogenic diet to try to take MCT oil first thing in the morning to boost brain function.

Omega 3 Fatty Acids

Omega 3 fatty acids can be found in a number of foods including; mackerel, salmon, flax seeds, and walnuts. If you are concerned that you are not getting enough Omega 3s from your diet, then you should consider a supplement.

Omega 3s can help with a myriad of physical ailments such as arthritis, asthma and triglyceride levels. They have also been shown to help with ADHD, depression, and dementia.

If considering an Omega 3 supplement be sure to look for one that has significant levels of all three types: EPA, DHA, and ALA.

Vitamin D

We have all heard of Vitamin D. You get sufficient amounts of Vitamin D through foods like cheese, fatty fish, eggs and beef liver. Just a few minutes out in the sunshine will also boost your Vitamin D production. It is a steroid hormone whose production is triggered through the cholesterol in your skin when exposed to the sun.

Some people are susceptible to a deficiency in this vitamin, so if you are considering supplementing your diet with a vitamin pill look for a high-quality supplement and most adults are recommended to take 600 IU daily in supplement form, so check the dosage of the pill or capsule.

Digestive Enzymes

Many followers of the ketogenic diet may benefit from taking digestive enzymes. Trypsin, in particular, assists with breaking down proteins and since you are most likely eating much more protein since beginning the keto diet, your body may need some assistance adjusting to the increased protein intake.

Greens Powders

Greens powders are exactly what they sound like. Green plants and vegetables dried and made into a powder which can be added to almost any liquid. It is one way to increase the benefits you can get from green leafy vegetables. This is great for someone who is having a hard time getting in all the required vegetables required in the keto diet. Since many people experience an issue with literally eating enough due to feeling too full/satiated especially during the first few weeks of keto, this is a great way to do that without having to eat.

Electrolyte Powder

Electrolytes are responsible for helping create ions in the body. These ions are responsible for many of the electrical processes in the body. Magnesium, which we discussed earlier, is one of those enzymes as are calcium, sodium and potassium among others.

They help to regulate the flow of fluids in your body, help with muscle contractions and nerve impulses, regulate pH levels and help with blood clotting.

Deficiency is typically caused by dehydration whether due to decreased fluid intake or vomiting and diarrhea due to illness. Being deficient in electrolytes can cause a host of problems including; fatigue, weakness, confusion, irregular heartbeat, numbness and headaches. If severe enough, electrolyte deficiencies can result in death.

Fiber

Some may feel that just by following the keto diet they are automatically getting enough fiber in their diets. But since you are not consuming legumes, whole grains, and fruits, it can be very difficult. Cauliflower, almonds, and avocados are all keto-friendly foods that are good sources of fiber. However, the vegetables you are consuming may not contain enough fiber so supplementing on a keto diet is sometimes required.

Most on the keto diet can attest to the bowel-binding constipation that occurs especially when first starting out. So getting enough fiber in your diet is critical not only for your health but your overall physical comfort. Choose supplements that can be added to your drinks (water, bulletproof coffee) and are easily digestible.

L-theanine

L-theanine is a component of amino acids and is typically found in both green and black teas. There is no other food source that contains it, so it's either lots of tea or supplementation. In general, most people take this to promote relaxation and to help with stress.

A lot of individuals experience what they refer to as a "mental fog" when they initially start keto. L-theanine has been found to help with increasing mental clarity so it can be of particular benefit to those on keto.

Beta-hydroxybutyrate (BHB)

BHB is an organic compound and classified as a beta-hydroxy acid. They are generally referred to as exogenous (produced outside the body) ketone. It may act as a catalyst to trigger the brain to lower glucose production and instead burn fat for energy. This is obviously the main goal of following the keto diet. Those who are just starting out may find this of some benefit. You may want to use this in the beginning until your body gets the hang of the new way things are working internally.

It can also help cognition and help fight inflammation .

Collagen

Collagen is what literally holds us humans together. It is found in hair, nails, bones, and skin and as we age, we lose collagen. Our hair dulls and thins as does our skin. Our skin also becomes looser and more wrinkled. Everyone would benefit from increasing their collagen intake. Keto promotes bone broth as one way to increase your collagen intake through food.

If you want more of a boost, you may consider supplementing which is typically done by incorporating collagen powders into your daily routine. The nice thing about these supplement powders is that they come in a wide variety of flavors so you are sure to find something that suits your palate.

Multivitamin

A comprehensive multivitamin is always a great idea no matter what your typical diet. Most of us do not eat optimally, keto or not, so taking a multivitamin helps us to get all of the vitamins, minerals, and nutrients we need, particularly if they are not coming from our foods.

Look for good quality, easily absorbed pills or capsules.

Calcium

As we are all aware, it plays a major role in the health of our bones and teeth. It, along with Vitamin D, helps prevent osteoporosis. However, many may not be aware that it plays a significant role in heart function, by not only regulating the fluids in our cells but also our heartbeat.

Since keto prohibits many calcium-rich foods due to the dairy restrictions, here are some non-dairy alternatives to try. If you want to try a calcium supplement be aware that calcium citrate is the most easily absorbed form and typically, the most expensive.

So there you have it - a list of the top 13 supplements that can benefit followers of the keto diet. Please note: before you start to make any drastic changes to your current diet or prior to adding any supplements to your daily regimen, be sure to consult with your healthcare provider.

At The Casual Keto Doctor , our goal is to help you lose weight and live your healthiest lifestyle ever! We are the go-to source for all of your Keto related questions and resources and would love the opportunity to help you reach your potential. Listen to our podcast for more Keto tips and advice.

The 10 Most Common Keto Mistakes

Mon, 03 Feb 2020 13:02:21 GMT

The Keto Diet isn't as simple as eating a low-carb, high-fat diet. If you have oversimplified the diet and are not seeing the results that you want because of it, this post will help. We are going to look at the top 10 mistakes that people make when they are attempting to lose weight on the Keto diet.

Not eating enough fat

Many people are afraid of eating the amount of fat that they need to on Keto because we have been convinced that doing so will make us fat and unhealthy. Keto relies on your body learning to increase its usage of fat as a fuel source. In order to do this, you must eat enough fat for it to become the most viable source of fuel.

Fat is also important because when you cut out carbs, you are cutting out a major source of calories. Without something to replace the calories, you will feel tired all the time. If you eat too much protein to replace those calories, then your body will burn the glucose created from the protein for fuel instead of fat.

Not eating the right nutrients

It's easy enough to go to the store and grab foods that are low in carbs and high in fat. But this will not result in the type of balanced diet that you need to have in order to remain healthy.

You'll want to be sure to include plenty of nutrient-rich foods, like vegetables, in your diet so that you are getting the nutrition that your body needs to maintain its health.

Not staying properly hydrated

Your hydration needs on Keto are twofold. First, you must drink plenty of water. This is good advice regardless of the diet you are on. Water is a necessary substance for your body to function correctly.

The second part of the equation is electrolytes. The Keto diet can cause you to urinate more often than you normally would. This not only increases the need for you to consume more water, but brings in the additional requirement that you replenish lost sodium and magnesium so that you stay fully hydrated. A good magnesium supplement is Slow-Mag and a good source of sodium is bullion cubes (one full salt bullion cube dissolved in hot water twice daily).

Consuming too much dairy

There are two reasons to avoid eating too much dairy while on Keto. Unless it is cheese or heavy cream all other dairy products have too much milk sugar. This milk sugar can spike your insulin levels and throw you out of ketosis.

The second reason applies only to some people. For some people, dairy can be inflammatory. Eating too many inflammatory foods can negatively impact your goal of losing weight. By the way, this doesn't just apply to dairy. You should avoid any foods that you know to be inflammatory for you.

Consuming too many calories

Similar to the belief by some that a high-fat diet is an excuse to eat a bunch of junk food, some also falsely believe that you can eat as much as you want, as long as you are doing so with healthy fats. Keto is not a miracle worker. It is not going to change the laws of thermodynamics for you. You still must ensure that you are not eating more calories than your body needs. You can find a calculator to estimate the caloric needs for your body here. The ideal for weight loss is to eat 200-500 fewer calories than you need until you get to a weight you are comfortable with, and then eat around the amount your body requires.

Consuming too many artificial sweeteners

Artificial sweeteners are a go-to option when people are looking to lose weight. It is easy to replace your soda with a diet soda and think you are getting the best of both worlds. There can be some problems with artificial sweeteners as well, however. Firstly, they may cause inflammation in some people. We've addressed in a previous tip how inflammatory foods should be avoided. Second, they are just as effective as regular sugar at causing your body to develop cravings. Those cravings will make it harder for you to stay on your diet and, therefore, harder for you to stay in ketosis.

Consuming too many snacks

For some snacks, this can be tied into the last tip. If a snack is low in sugar, but filled with artificial sweeteners, then it is obvious that the last tip applies and the snacks should be consumed sparingly. But what about snacks without artificial sweeteners? Is there anything wrong with chomping on sunflower seeds through the day?

Yes. Even though those snacks might not contain artificial sweeteners, they still contain calories. Those calories also potentially come in the form of protein or carbohydrates that you are trying to avoid. Worse, even the most dedicated of calorie counters often ignore the little handfuls of snacks that they eat during the day. These invisible calories can add up fast.

Consuming too many hidden carbs

There are some foods that we consume without even thinking about it. Dressings, condiments, and other food additions tend to be overlooked when we are counting macros. These foods can make it easy for extra carbs to find their way into your diet without you realizing it. Whenever you purchase a food item that you have not eaten while on Keto, be sure to check for the nutritional information. No matter how minor a part of your diet you may think the food is, those carbs can sneak up on you just as fast as the calories in snacks can.

Not getting enough sleep

Carbs can be a great source of energy, but they are a source of energy that you are trying to avoid. Not only does lack of sleep have negative impacts on your health and metabolism, but it can leave you feeling groggy throughout the day. That grogginess often brings with it a carving for those energy-providing carbohydrates. It is important, especially so in the beginning stages of Keto, for you to minimize those temptations as much as you can. Getting 7-8 hours of sleep every night will help keep your metabolism on track and your carb cravings to a minimum.

Focusing too much on the scale

This last tip applies to anyone who is trying to lose weight, or gain weight, and it applies no matter the diet you are using. Checking the scale multiple times per day, or even every day, can be a real motivation killer. Your weight fluctuates wildly during the day depending on how much you've been eating, how much you've gone to the bathroom, how hydrated you are, and a variety of other factors. When trying to reshape your body, you want to be paying attention to long term trends, not day to day numbers.

A smartphone can come in handy as there are many fitness trackers that will let you see an average of your weight over a period of time. Using these, and giving yourself several weeks to get a good idea of things, will help you to see whether your numbers are actually going in the right direction.

The Keto diet can be a wonderful tool on your weight loss journey, but you must be careful to ensure that you are following the program correctly. It is easy to read a summary of the diet and think that you know all you need to know, but failure to understand the intricacies of the diet will likely result in failure to lose weight.

For even more in-depth information on the Keto diet, including tips and personal stories as well as links to pertinent research and documentation, be sure to check out the Casual Keto Doctor podcast.

Keto Vs Atkins: What's The Difference?

Tue, 28 Jan 2020 18:44:43 GMT

Your body craves protein and fat. When the two are combined, they are the building blocks of a rockin' physique that is bursting with energy. Since the days of the cavemen, hunters have conquered beasts because they understood the important role that protein and fat have in making you feel full longer and giving you energy to go about your day.

Carbohydrates are body figure killers and should be avoided if you are trying to lose weight. When carbs are present in your system, your body will burn them for energy instead of fat, which is counterproductive when you are trying so hard to shed a few pounds. Both the Keto Diet and Atkins Diet focus on reducing carbs and changing the way you eat so that your body will start to burn off all of the excess fat it has stored in your body. Curious to learn more about the Keto Diet and Atkins Diet? Read on as we take a deeper look at each.

What is the Keto Diet?

Developed as a special diet to treat kids with epilepsy in the 1920s, the Keto Diet blasts body fat by restricting carbs to 5% or less of your daily food intake. The Keto Diet restricts foods like beans, most fruits, grains, and processed foods due to their sugar and starch contents. It is a diet that actually calls for you to incorporate more fat into your meals - think cheese, meats, nuts, avocados, eggs, and other foods that contain healthy amounts of good fat.

Instead of burning carbs for energy, which deplete quickly and make you hungry again soon after eating, your body gets trained to burn fat; this puts you into a state of nutritional ketosis. The Keto Diet focuses on consuming protein and fat rich foods as well as vegetables so you do not need to worry about feeling like you are starving all of the time like some other diets make you feel.

While on the Keto Diet, your body will produce ketones which will be used by your body in place of glucose. For many people the effect of ketones on your brain brings about and enhanced mental sharpness. You may feel like you are better able to concentrate and remember things while on this diet.

What is the Atkins Diet?

The Atkins Diet is a relatively newer diet making its grand appearance in 1972. Like with the Keto Diet, the Atkins diet calls for you to focus on eating fat and protein as opposed to carbohydrates. Within the Atkins Diet, there are two variations - the Atkins 20 Diet and the Atkins 40 Diet. The Atkins 20 diet is the original plan and breaks up the diet plan into four stages. The first stage greatly limits the foods you can eat and then introduces more foods into plan as you progress through the stages. With the Atkins 40 plan, you are able to eat many more foods while you diet as long as you keep your daily carbs intake to less than 40 grams.

While on the Atkins Diet, the goal is to keep your carbs to a minimum so that your body can't use them to give you quick energy. When your body is burning sugars from carbs, it is not burning the fat in your body that gives you a bigger waistline. Like with the Keto Diet, you are training your body to burn fat instead of sugars.

Differences Between Keto and Atkins

Both the Keto Diet and Atkins Diet rely heavily on you consuming fat and protein as a way to burn more fat and lose weight. One of the main differences between the two diets is that the Keto Diet limits carbohydrates to 20-25 grams per day to keep your body in a state of ketosis to burn fat. The initial state of the Atkins diet has this similar feature also. The Final Atkins Stage allows for up to 100 grams of carbs to be consumed per day, which will limit the amount of time a person is in ketosis. It should be noted that many keto dieters carefully measure their caloric intake from fat, protein, and carbs. Ideally they try to consume 75-80% of their daily consumption as fat. The Atkins diet does not put as heavy of an emphasis on this.

Why Should I Choose Keto?

Not only will the Keto Diet help you get rid of fat and keep it off, but it also has many other health benefits. The Keto Diet may help prevent cancer and may compliment any treatment you may be receiving if you have cancer. It is also a good diet for those with diabetes as processed sugars are all but cut out of the diet entirely. Studies have shown The Keto Diet may help balance out the negative hormonal effects of Polycystic ovarian syndrome (PCOS) as well as possibly reducing seizure episodes in people with epilepsy.

Unlike with other diets out there, the Keto Diet keeps your appetite under control so that you are not tempted to "cheat" throughout the day. It is perfect for people with busy schedules who do not have time to read the ingredients on every food label or keep track of every calorie they consume.

If you are looking to burn fat and lose weight once and for all, try the Keto Diet. This diet is not designed to restrict your caloric intake, but to train your body to burn fat instead of sugars so that the weight naturally melts away as you go about your day. The Keto Diet offers many health benefits and it keeps your blood sugar steady. Unlike the latter phase of the Atkins Diet that keeps carbohydrates in your life, the Keto Diet says goodbye to unhealthy carbs so you can start burning your body’s natural, stored energy source which is fat.

At The Casual Keto Doctor , our goal is to help you lose weight and live your healthiest lifestyle ever! We are the go-to source for all of your Keto related questions and resources and would love the opportunity to help you reach your potential. Listen to our podcast for more Keto tips and advice.

How to Successfully Combine a Keto Diet with a Vegetarian Lifestyle

Wed, 22 Jan 2020 18:28:11 GMT

Living your healthiest life is your priority. A healthy diet is one of the quickest ways to improve the way you look and feel. This means you are constantly on the lookout for ways to improve your eating habits. People choose to follow a vegetarian lifestyle for numerous reasons including health, religion, the environment, and animal rights. Becoming a vegetarian means having restrictions on the foods you are able to eat. This leaves many vegetarians wondering if it is possible to combine a vegetarian lifestyle with a ketogenic diet. The answer is yes! It is very possible to follow a keto diet if you are a vegetarian and here's how you do it.

The Keto Diet Summarized

The purpose of the keto diet is to reduce the sugar stores in your body so that your body becomes more efficient at breaking down fat and protein. A keto diet is extremely low in carbohydrates, moderate in protein, and high in healthy fats. The typical breakdown is:

5% carbohydrates
20% protein
75% healthy fat

Your body enters a metabolic state known as ketosis that uses ketones for energy instead of glucose. Since the keto diet calls for extreme discipline in itself, you may wonder how you can successfully practice a vegetarian lifestyle at the same time.

The Basics of a Vegetarian Lifestyle

The traditional definition of a vegetarian is someone who does not eat red meat, poultry, fish, or seafood. This type of lifestyle also excludes any byproduct from animals such as broth, fats, or oils. A vegetarian diet does include :

Vegetables
Fruits
Nuts
Seeds
Eggs
Dairy products
Honey

It is important to understand that a vegetarian lifestyle does not equal a healthy lifestyle. For example, candy, sodas, and cookies are technically vegetarian but do not make for a healthy diet. The fact of the matter is that some vegetarians are overweight due to high carbohydrate consumption. This is where adding the keto diet to a vegetarian lifestyle can help reduce the amount of body fat. How can you combine a keto diet and a vegetarian lifestyle?

The Advantages of a Vegetarian Keto Diet?

A vegetarian keto diet combines the best of both worlds and can offer a myriad of advantages when adhered to correctly. Benefits include :

Reducing your carbon footprint
Increased energy
Weight loss
May decrease your risk of developing heart disease or cancer

Pay Attention to Your Protein Intake

According to keto guidelines, 20% of your diet should be protein. This can be tricky if you are a vegetarian. Only protein from animal sources contains all 9 of the essential amino acids required by the body. Since proteins from animal sources are not allowed on a vegetarian diet you have to get more creative. Using plant proteins like nuts and seeds combined with eggs and high protein dairy products can help to make sure you are receiving the nutrients you need. It may be necessary to take a dietary supplement in order to get the amino acids that you aren't able to from your protein sources.

Approved Carbs for Keto/Vegetarian Diet

Vegetarians tend to rely heavily on foods high in carbohydrates such as whole grains and starchy fruits and vegetables. Since the keto diet calls for low carbs, vegetarians who follow the keto diet will have to find alternative foods. Suitable alternatives include:

Spinach
Kale
Brussels sprouts
Lettuce
Asparagus
Green beans
onions
mushrooms
blackberries
strawberries
blueberries

Keto and Vegetarian-Friendly Condiments

Many condiments are too high in sugar and carbohydrates to be suitable for a keto diet. However, there are select condiments available that keto/vegetarians are able to eat. Before you pick a bottle off of the shelf at the grocery store, be sure to read the label carefully for hidden carbs, sugars, or animal by-products. Try these keto/vegetarian-friendly options:

Hot sauce
Yellow mustard
Sugar-free ketchup
Sugar-free salad dressings

What Beverages Can You Consume on a Vegetarian Keto Diet?

If sodas are your drink of choice, this can be a difficult habit to break. However, one can of soda may put you over your daily carb limit. Water is always your best option when it comes to hydration. There are times when you need something with a little more flavor. Drinks such as Propel that are flavored with non-carbohydrate sweeteners are a good option as well as sugar-flavored carbonated water.

What Oils are Both Keto and Vegetarian Approved?

Choosing oils that are high in healthy fat and free of animal by-products is important. Oils that meet both of these requirements include:

Olive oil
Coconut oil
Flaxseed oil
Macadamia oil

Foods High in Healthy Fats for a Vegetarian Keto Diet

When following a keto diet, healthy fats should make up about 75% of the foods you consume. The catch is that these need to be healthy fats. Followers of the diet tend to rely heavily on nuts and seeds to consume enough healthy fats. Foods high in healthy fats include:

Pistachios
Pecans
Macadamia
Flax-seed
Cashews
Almonds
Pumpkin seeds
Brazil nuts

The Key to Being Successful on a Vegetarian Keto Diet

The key to being successful on a vegetarian keto diet is to understand what you can and cannot eat and plan accordingly. Plan out weekly meals so that you always have approved food at your fingertips and reduce the risk that you will go off track and throw your body out of ketosis. Being proactive about your lifestyle will help ensure long-term success and your ability to reap the health benefits that come with a vegetarian keto diet.

The Casual Keto Doctor is your go-to place to learn tips and tricks for sticking to a vegetarian diet as well as a platform for connecting with other followers just like you. Learn about their experiences, ask questions, and get the support you need to stick with it. Check out the doctor's podcast and Instagram for more conversations, tips and personal stories. Share some of your own and help others who are just getting started!

Is Peanut Butter Keto Friendly?

Tue, 21 Jan 2020 18:55:28 GMT

For most people, learning which foods are keto-approved and which foods to avoid is

the hardest part of the keto diet to get the hang of. This is understandable. So many

foods we buy in the grocery store are processed and have hidden ingredients, such as

added sugars that will wreak havoc on a keto diet. Understanding what foods are

comprised of will help you avoid derailing your keto diet. Peanut butter is a staple of

many households. It is a food that many keto followers want to know whether or not it is

keto-approved. This post will answer all of your questions and even suggest

alternatives.

A Brief Overview of the Keto Diet

Whether you are just starting out or an old-hat at the keto diet, it is important to understand

how the ketogenic diet works in order for it to be effective. The idea behind the keto diet

is to put your body into a state of nutritional ketosis. When your body is in ketosis it

burns stored fat as opposed to carbohydrates. Ketosis is achieved by consuming a diet

high in fats, a moderate amount of protein, and low in carbohydrates.

The keto diet is inherently very restrictive and therefore followers must be very careful

about their food selections. It is extremely easy to over consume carbohydrates. Unlike

most diets, you cannot cheat on the keto diet, because it may very well throw you out of

ketosis and then you must start all over again. Peanut butter is one of the most delicious

and nutritious foods on the planet. Keto followers often want to know if they can

consume one of their favorite past times.

Is Peanut Butter Keto Friendly?

The answer is, it can be keto-friendly, but not all peanut butter is keto-approved. Peanut butter is high in fat, which is a turn-off for most diets, but for the keto diet, it can be an advantage. However, you must be careful not to overdo it from a carbohydrate or a caloric standpoint.

Before you buy your favorite childhood peanut butter off of the shelf and grab a spoon let's take a look at what you should look for when choosing a peanut butter. More than likely your childhood peanut butter will not be on the list.

What Should I Look for When Choosing a Keto-Friendly Peanut Butter?

The main thing that can get you in trouble with peanut butter when on the keto diet is the carbohydrate content. The more natural the better. Look for peanut butter that has a maximum of two ingredients. The two ingredients should be peanut butter and salt. Avoid any peanut butter with added sugar. This added sugar is additional carbohydrates that you do not want to consume and could very well throw you out of ketosis.

According to Men's Health , the most natural peanut butter options on the market contain 6-7 grams of carbs per serving. Now, it is important to understand that you can subtract the carbs that come from fiber off of the total carbs. The reason is that carbs from fiber break down more slowly in the digestive tract and therefore do not count towards your overall carb limit.

The most common brands such as Jif and Peter Pan will be off-limits because they contain added sugars. For instance, Jif peanut butter contains 11 grams of carbohydrates per serving and Peter Pan peanut butter contains 3 grams of added sugar per serving .

Once you have found a peanut butter that is keto-friendly, it is up to you to moderate consumption. Peanut butter is a food that is very easy to overdo when it comes to both calories and carbs. Read the label and make sure you aren't overindulging.

Are There Keto-Friendly Alternatives to Peanut Butter?

Maybe you crave a peanut butter alternative, do not like peanut butter, or are allergic to peanuts. There are various reasons why you might seek a peanut butter alternative. The good news is that there are keto-alternatives available. Just about any nut butter is a good alternative because they are inherently high in fat and low in carbohydrates. Examples include :

Almond butter
Sunflower seed butter
Hazelnut butter
Macadamia butter
Pecan butter

Follow the same rules as you would for choosing peanut butter. Avoid any nut butter that has added sugar or other ingredients that add to the carbohydrate count. Macadamia butter and pecan butter are two kinds of the lowest-carb nut butters available.

Make Your Own Peanut Butter or Nut Butter

If you can't find a brand of peanut butter or other nut butter that you are happy with or you're feeling adventurous, you can very easily make your own. Many recipes call for the nut of your choice, salt, and a sweetener of your choice (make sure it is keto-approved). Making your own nut butter may sound complicated, but you probably either already have all of the tools you need or can easily get your hands on them.

You will need a food processor for grinding the nuts. It doesn't matter what size. You will just need to adjust your recipe accordingly. Secondly, you will need salt. Many recipes either call for sea salt or Himalayan salt. Both kinds of salt are thought to be a healthier alternative to traditional table salt. Lastly, you will need a way to store the nut butter. The best solution is glass mason jars. These are reusable, and unlike plastic will not harbor hard to get rid of bacteria. The size jar you choose is solely based on preference. However, wide-mouthed jars are suggested for the convenience of pouring the peanut butter in and getting it out.

Connect with Fellow Keto Followers

There's no need to go-it-alone. Whether you are new to the ketogenic diet or have welcomed it as a part of your lifestyle for some time now it's always easier and more enjoyable with a support group. The Casual Keto Doctor is a great resource to learn new information, find tips, and connect with others going through the same thing you are! Listen to our podcast, The Casual Keto Doctor for more tips and advice!

Everything You Need To Know About Fat Bombs and the Keto Diet

Fri, 10 Jan 2020 20:45:31 GMT

The keto diet is a very popular lifestyle that is well-known for helping followers lose weight and maintain a healthy lifestyle. It has also gained a reputation for its very strict dietary requirements. This leaves many concerned that they will no longer be able to indulge their sweet tooth or enjoy a treat from time-to-time. This is not the case. You've probably seen or even had fat bombs, yet many people may not really understand what they are. However, for those on the keto diet, they are an excellent way to maintain your lifestyle while treating yourself at the same time! This is your guide to fat bombs, the keto diet, and common pitfalls to avoid!

What are Keto Fat Bombs?

Fat bombs are no-bake snacks that are comprised primarily of high-fat ingredients. In fact, the goal of fat bombs is to be as close to 100 percent fat as possible and close to 0 percent as possible for both proteins and carbs. The general guidelines for fat bombs are as follows:

85-100 percent fat
0-10 percent protein
0-10 percent carbs

This means there is very little protein and carbs in these snacks. Interestingly enough, fat bombs were originally developed for those who choose to follow a ketogenic lifestyle. There are many different varieties of fat bombs that contain different ingredients. Some of the most popular ingredients used in fat bombs include:

Seeds
Nuts
Fruits
Cocoa powder
Natural sweetener
Artificial sweetener
Nut Butter
Coconut oil
Bacon
Eggs
Avocado
Heavy Cream
Agave nectar

Fat bombs can have up to 20 grams of fat per serving. A serving is typically one fat-bomb. It is very important to understand that the fats used to make fat-bombs are healthy fats. These are extremely popular for those on the keto diet and for a good reason. A word of caution: Not all fat-bombs are keto-friendly. If you choose to buy fat bombs instead of making them, read the ingredients carefully.

Are Fat Bombs Beneficial to a Keto Diet?

The keto diet is a high fat, low carb diet. The idea behind the ketogenic diet is to put your body into a metabolic state called ketosis. This allows your body to burn fat instead of sugar which aids in weight loss and weight management. Fat bombs are beneficial to those who follow the ketogenic diet in a few different ways.

Meet the Ketogenic Diet Requirements

Most importantly, keto fat bombs meet the strict ketogenic dietary requirements. For most people, the words "high in fat" will send them running. However, for keto dieters, foods high in healthy-fats are music to their ears. Those following the keto diet often have difficulty finding snacks that meet the dietary requirements. Unlike other diets, you can't cheat on the keto diet without bringing your body out of ketosis and having to start over to get yourself back in a state of ketosis.

Helps You Feel Fuller For Longer

Consumption of healthy fats inherently helps you feel fuller for longer. These are great for keto dieters to have on hand to resist the urge to jump off of the bandwagon and stay full even if you do not have time to cook a keto meal.

Curb Sweet Cravings

Everyone deserves a treat now and then, even those on a keto diet. Fat bombs are delicious and a great way to curb sweet cravings and treat yourself without derailing your progress. There are even a variety of different kinds of fat bombs to ensure a variety to curb any craving you might have.

What are the Dangers of Fat Bombs?

There are a couple of things to keep in mind when it comes to the keto diet and fat bombs. First of all, even though fat bombs are keto-approved it is still possible to overdo it. For most who live a keto lifestyle, weight loss or weight maintenance is important. This means that monitoring caloric intake is important as well. Since fat bombs are high in calories due to their high-fat content, it is possible to consume more calories than intended and stall weight loss progress or even gain weight. This doesn't mean you shouldn't eat fat bombs. You should just do so in moderation and know the caloric content of each fat bomb.

The second danger to be aware of is that fat bombs should not replace every single meal. It is still important to consume healthy keto vegetables and fruits as well as your daily requirement of protein. Since fat bombs can make you feel fuller for longer it can be easy to let them be a substitute for meals.

How to Avoid Fat Bomb Pitfalls When on the Keto Diet

How can you enjoy fat bombs and avoid these common pitfalls when on the keto diet? For starters, most fat bombs can be frozen to preserve shelf-life. This is also an excellent way to ensure that you are consuming them in moderation . Freezing these delicious treats and only taking out the proper portion makes it less likely that you will over-indulge.

To avoid snacking and the potential for fat bombs to replace meals, have designated times during the day that you consume fat-bombs. For instance, allot yourself a portion pre-workout for energy. You may even consume fat bombs for breakfast if you are short on time in the mornings and eat regular meals for lunch and dinner in combination with wholesome snacks. Whichever method works best for you, make sure that you are staying within your calorie limit and receiving all of the nutrients throughout the day that you need.

Join the Keto Community!

Dr. Simonds currently practices obesity medicine and has dedicated his life to helping others live a healthy lifestyle. The Casual Keto Doctor is a great place to find recipes, find tips, personal anecdotes, and more to help you on your keto journey. For more tips and advice, listen to our podcast, the Casual Keto Doctor !

Following A Keto Diet Is Easy With These Pantry Essentials

Wed, 08 Jan 2020 21:05:03 GMT

Sticking to any diet requires forethought and preparation. If you have decided the Keto diet is right for you, then your pantry most likely needs a makeover. Having the correct ingredients on hand to cook any delicious Keto meal is essential for staying with and enjoying your Keto diet.

The following are low-carb essentials to keep in your pantry.

Keto flours

Almond Flour. Rich in minerals and vitamins; almond flour is a must-have staple in a Keto pantry. Additionally, almond flour is higher in calcium than other nut flours.
Coconut Flour. For those allergic to nuts, coconut flour is a great alternative. A bonus with coconut flour is that it may be less expensive than almond flour.
Psyllium husk powder. Ground psyllium husks are loaded with fiber and are used to add volume to baked goods. When added to batter or dough psyllium will absorb excess liquid and it helps to bind the other ingredients in the recipe. When used in a cake recipe, psyllium has the added plus of giving the cakes a nice crumble texture.

Low-carb sweeteners

Trying to go sugar free can be difficult. However, when craving a treat, it is best to keep away from those sugar loaded high carb snacks. Being equipped with some sugar free dessert recipes and sugar alternatives will allow you to enjoy an occasional treat guilt free.

Stevia. For sugar free baking, Stevia is most commonly used. Many people believe that Stevia is the natural alternative to sugar, however it is 300 times sweeter than sugar so a little goes a long way. It may take some trial and error to find out how much to use to suit your sweet tooth.
Erythritol. A benefit of using erythritol in recipes is that it measures one for one with sugar. This allows for using your old standby recipes with this sugar substitute.
Monk fruit. Like Stevia, monk fruit is naturally derived. A benefit of monk fruit sweetener is there is no bitter aftertaste. However, this sweetener is strong, so make adjustments when using it in a recipe.

Nuts and seeds

Grabbing a handful of nuts can be the perfect on the go snack. However, the carb content of nuts varies so knowing the numbers help to keep from overeating these little pieces of deliciousness. The following nuts are ranked by the net grams of carbs per 100 grams of nuts.

Brazil nuts. 4g carbs 14g protein. Contains vitamin B1, copper, magnesium, zinc, selenium, and iron.
Pecans. 4g carbs 20g protein. Contains vitamin B1, magnesium, copper, manganese, zinc, and phosphorus.
Pumpkin seeds. 5g carbs 30g protein. Contains Vitamin A, magnesium, iron, and phosphorus.
Macadamia nuts. 5g carbs 8g protein. Not only do macadamia nuts contain 75% fat they are also loaded with B vitamins, iron, copper, manganese, and magnesium. These qualities make macadamia nuts a popular snack for a Keto diet.
Walnuts. 7g carbs 15g protein. Contains vitamin B1, copper, folate, phosphorus, zinc, manganese, and magnesium.
Almonds. 10g carbs 21g protein. Contains vitamin B2, B3, E, phosphorus, zinc, magnesium, and manganese.

Essential fats

Essential fats are a key part of the Keto diet. There are two categories of essential fats; liquid and solid. Having a variety on hand will help you when creating those delicious low carb meals.

Extra virgin olive oil. The extra virgin variety is the least processes of the olive oils. It has a nutty flavor and can be used in a variety of ways in most situations other oils are used. It is widely known that olive oil is helpful to the cardiovascular system.
Avocado oil. Contain beneficial antioxidants for overall health. This oil is high in monounsaturated fatty acids, so it holds up well to high heat. Avocado oil is mild tasting and can be used to make condiments like mayo. The downside is it is expensive.
Coconut oil. Coconut oils have antimicrobial properties and offer protection against bacteria and infections. It is also highly heat stable and is an excellent choice for cooking.
Ghee. Ghee is butter without the lactose and proteins. Some people think it has a creamier and richer flavor than butter. It is also pure fat and does not burn when used in cooking. Ghee is more expensive than butter so that is a consideration before buying.
Lard. This much maligned fat actually is heart healthy. Lard contains oleic acid, the same fatty acid found in olive oil. It is also full of omega 3 and other fat-soluble vitamins. The negative is that because lard fell out of favor for so long it may be hard to find.

More low-carb pantry essentials

Coconut cream. Coconut cream is thicker and creamers than coconut milk. It has less water and more coconut oil which means it is over 20 percent fat. Coconut cream can be used to make dips and to thicken soups and sauces.
Cacao nibs. Cacao nibs are packed with flavor and are an excellent substitute for chocolate chip in cookie recipes. Additionally, they can be mixed with nuts for an easy on the go snack.
Flax seeds. Flax seeds are chock-full of healthy fats and can be used to bulk up recipes for things like granola bars.
Nut butters. Nut butters are the perfect complement to cut veggies. Spread some on a celery stick for a delicious treat.
Canned fish. Packed full of protein and healthy fats canned tuna, salmon, anchovies, and sardines are a handy delicious alternative to cooking fresh fish.
Broth. Beef and chicken broth are a staple in soups and sauces and many other recipes. Bone broth contains more collagen benefits, but any type of broth is essential for a Keto pantry.
Vinegar. Balsamic, apple cider, white wine, and red wine vinegar are used in cooking as flavor boosters.
Condiments. These condiments work well in a sugar free diet: Buffalo sauce, fish sauce, red curry paste, Dijon mustard, and sugar free ketchup and BBQ sauce.
Canned goods. Canned olives, fire roasted tomatoes, green chilies, crushed tomatoes, and chipotle pepper in adobo are excellent flavor enhancers.
Spices. Having a variety of spices in your pantry is essential for creating delicious meals.

Final thoughts on the Keto pantry

A pantry makeover is not complete if you keep those things that are not part of the Keto diet. It might seem wasteful to throw out a perfectly good bag of corn chips, or that 5 lb. bag of sugar, but temptation can be the ultimate downfall and reversal of all your hard work.

Even that big jar of honey that you use to sweeten your tea must go. Just because honey is natural doesn't make it good in a Keto diet. Honey has 17g of net carbs per tablespoon. So, open those pantry doors and do a deep clean to boost your ability to create delicious and nutritious low carb meals.

To learn more about the Casual Keto Doctors approach, "check out the doctor's podcast and Instagram for more conversations, tips, and personal stories.

How To Stay Keto Approved and Enjoy Movie Snacks

Wed, 08 Jan 2020 20:56:57 GMT

There is a common misconception that adopting the keto diet means giving up your favorite activities that involve junk foods. Let's debunk that myth right now. You can have your cake and eat it too! Enjoy your favorite activities without depriving yourself of delicious foods. One of the most common myths is that you cannot enjoy your favorite movie snacks when enjoying an outing to your local movie theater. While it is true that you will not be able to enjoy the same sugary snacks as you once did, you can still watch the newest movies while enjoying what only feels like sinful snacks. This is your ultimate guide to enjoying keto-friendly snacks at the movies!

Basics of the Keto Diet

The ketogenic diet is more of a lifestyle that calls for consuming low carbs (5%), a moderate amount of protein (20%), and a large amount of healthy fats (75%). Limiting the carbohydrates consumed puts your body into ketosis. This is a metabolic state in which your body is more efficient at burning fat and utilizes ketones (fat-derived) as the primary source of energy as opposed to glucose (carbohydrate-derived).

The keto diet has the ability to help individuals lose weight and maintain a healthy weight. This type of lifestyle can also help people manage their diabetes by stabilizing insulin and blood sugar levels.

One of the most important things to understand about the keto diet is that unlike traditional diets, where you can have a cheat day once a week or so and then hop back on your diet without any negative effects, you cannot without the keto diet. If you cheat while on the keto, it will throw your body out of ketosis and you will have to put your body back in the metabolic state of ketosis. For those who are contemplating the keto diet, there can be a concern that the diet is too restrictive and that they can't enjoy some of their favorite activities.

This is not at all true. With a little planning, you can still enjoy all of your favorite activities, including enjoying keto-friendly snacks while at the movies.

Why Keto Dieters Need to Steer Clear of Movie Concessions

When you think of snacks at the movies, you probably think of the endless amounts of candies, soft pretzels, chips, ice cream, nachos, pizza, popcorn, sodas, etc. The list goes on and on. Some movie theaters even offer alcoholic beverages. These sugary, carb-loaded snacks are a keto dieters nightmare and should be avoided at all costs. Each of these snacks offers very little nutritional value, being high in carbs, low in protein, and low in healthy fat.

The good news is that just because you can't partake in traditional movie snacks, doesn't mean you can't enjoy movie snacks while watching the big screen. Plan ahead and take delicious keto-friendly snacks with you to the movies. As a bonus avoid spending an arm and a leg on junk food!

Tasty Keto-Friendly Movie Snacks Any Movie Goer Will Love

If you're in search of delicious keto-friendly snacks to take to your next outing at the movies, these keto snacks are sure to do the trick!

Roasted nuts - Nuts are low in carbs and high in healthy fats, making them the perfect keto food and a great snack. You can either roast your own or purchase cans ready to go from the store. Be sure to read the label to ensure there aren't any added sugars that could derail your keto diet. Seeds - flax-seed, pecans, and macadamia are all great keto-friendly options.
Pistachios & Almonds - Pistachios are extremely tasty, healthy, and best of all keto-approved.
Cheese - Cheese is a great snack to take to the movies. Snack cheeses, such as string cheese are the easiest to carry around. You might also mix it up and combine nuts and cheese together.
keto-cookies - This delicious snack is high in healthy fats, offers adequate protein while most importantly being low in carbohydrates.
Veggie sticks with nut butter - Make your favorite veggie sticks and choose your favorite nut butter as a fun dipping sauce.
Chips - There are plenty of keto-friendly chips such as zucchini chips that can give you the highly sought-after crunch that will make you feel like you are indulging in junk food while staying on your keto diet.
Keto bombs - Keto bombs are the keto-dieters version of a dessert. They are delicious single-bite snacks that are high in fat and protein while being low in carbs. Peanut butter and cheesecake bombs are just a couple of the delicious flavors available to the keto dieters.
Keto bars - This delicious snack is a combination of high-fat nuts, granola, nut butter, and even delicious flavors like peanut butter, coconut, and chocolate.
Beef jerky - Beef jerky is a great option. Make sure to choose options that do not have added sugars.
Olives - Believe it or not olives are high in fat and great for those on the keto diet.
Crackers - Keto-approved crackers are great as a plain snack at the movies or combined with nut butter.
Yogurt - As long as you have a way to keep the yogurt cool until your movie, keto-yogurt is a great treat at the movies.
Pork rinds - If you are a die-hard lover of popcorn and a movie, pork rinds are a great alternative that is low in carbohydrates.
Eggs - Eggs aren't a traditional movie snack, but a boiled egg or two at the movies makes for a delicious treat.

If you love to cook, you can easily make any of these keto movie snacks yourself. If you find yourself in a time crunch and do not have the time to make your own keto-snacks, there are plenty of pre-packaged keto-friendly snacks that you can purchase and keep on hand for movie outings.

Join the Keto Community to Get the Most of Your Keto Lifestyle

It is true that everything is easier with the support of others. This is why the Casual Keto Doctor offers a place for keto dieters just like yourself to talk with others, share personal stories, get advice, and learn useful tips. Check out the doctor's podcast and Instagram for more conversations, tips and personal stories!

Everything You Need To Know About An Egg Fast

Thu, 18 Jul 2019 15:40:46 GMT

There are hundreds of diets on the market today geared towards weight loss and a healthy lifestyle. However, the most effective diets are backed by science. The keto diet is one such diet that has proven to be more than just a diet, but a lifestyle that promotes weight management and clean eating. An egg fast is a shorter term ketogenic diet plan that offers a boost to your weight loss journey. In this guide, we are going to look at what an egg fast consists of, benefits, why it works, and how to carry out your own egg fast. Let's dive in!

What is an Egg Fast?

An egg fast is a simple, highly beneficial, short term diet plan that involves the consumption of only eggs, cheese, and butter for 3-5 days. Because it is a high-fat diet, it is considered to be a ketogenic diet plan.

Ketogenic Diet

The ketogenic diet is more of a lifestyle than an actual diet in which you consume about 75 percent fat, 20 percent protein, and 5 percent carbohydrates. Your body naturally uses glucose for energy which is derived from carbohydrates. When you consume very small amounts of carbohydrates, your body must rely on an alternate fuel source.

This alternate fuel source is ketones, which is stored in the body as fat. Once your body switches over to ketones as its main fuel source, then your body is in the desired state of ketosis. Essentially your body is burning stored body fat, which aids in weight loss.

How Does an Egg Fast Benefit Keto Dieters?

Egg fasts are known for offering numerous benefits to keto dieters who are looking to overcome a weight loss plateau. Let's take a look at the primary benefits of an egg fast.

Suppress Appetite

High protein foods have a tendency to make you feel fuller for longer. Eggs are high in protein (about 6 grams per egg), which makes them more filling. A diet high in protein increases the level of hormones in the body that promote a feeling of fullness while suppressing ghrelin, the hormone that makes you feel hungry. Feeling full longer leads to the natural consumption of a fewer number of calories.

Promote Weight Loss

Not only does an egg fast boost weight loss by suppressing your appetite but it also helps you naturally reduce your calories in another way. You will naturally consume fewer calories due to the fact that you have a very restrictive list of foods you can eat while on an egg fast. Studies also show that not only does an egg fast promote weight loss, but ketogenic diets are effective at promoting loss of belly fat in particular. It is this fat that puts individuals at risk for health problems such as heart disease, obesity, and certain cancers.

Increase the Effectiveness of Insulin

Insulin is a hormone produced by the pancreas that is used to regulate blood sugar. People who are diagnosed with diabetes have a resistance to insulin. Studies show that an egg fast reduces insulin resistance, thereby increasing the effectiveness of this important hormone in the body.

What's the Science Behind an Egg Fast?

Just like the traditional keto diet, the egg fast is backed by science . The liver is crucial to metabolizing fats, proteins, and carbohydrates. Choline and methionine are important in helping the liver to metabolize fat. Even those these are two non-essential nutrients, individuals who are deficient have livers which are sluggish and have difficulty carrying out their everyday functions efficiently, including the metabolization of nutrients. This leads to stored body fat which is not metabolized by the liver and used for energy. It just sits there.

Egg yolks are high in choline, while methionine can be found in large quantities in egg whites. The egg fast diet ensures the liver receives adequate quantities of both of these nutrients which promote the breakdown and use of stored body fat, which leads to weight loss.

How to Carry Out an Egg Fast

The premise of an egg fast is quite simple. However, there are guidelines you must follow in order to ensure the egg fast is effective. Let's take a look at these easy to follow guidelines.

The Duration of an Egg Fast

As mentioned above, an egg fast is a short-term diet plan. It only lasts 3-5 days in length, depending on your preference.

What Foods Are Allowed?

Eggs will make up the majority of your diet during this period of time. You are also allowed to consume healthy fats such as butter and cheese. It is important to note that you should drink large quantities of water, at least 100 ounces a day while on an egg fast.

The Proper Portions of Food Per Day

At least 6 eggs should be consumed per day. Since eggs are the cornerstone of the diet, the amount of fat you can eat is dependent on the number of eggs you consume. You may eat 1 ounce of cheese and 1 tablespoon of healthy fat per egg consumed. These three components are what your meals consist of for the duration of the fast.

When Should You Eat on an Egg Fast?

The timing of when you eat is important in order to avoid feelings of hunger and causing you to derail. You should consume an egg within half an hour of waking in the morning. From this point, you should eat meals every 3-5 hours, even if you aren't hungry. Each meal should consist of at least two eggs. It's important to avoid eating your last meal too close to bedtime. Eating your last meal at least 3 hours beforehand is a good rule of thumb.

Additional Tips of a Successful Egg Fast

If you have to have your diet soda fix, you can still do so on an egg fast. Consume no more than 3 cans per day.
You may consume both tea and coffee while on the diet.
Herbs and spices are permitted to season your eggs with.
Low carbohydrate condiments are allowed, so long as consumption is kept to a bare minimum.
Keep your taste buds on their toes by mixing up how you cook your eggs. For example:

Boiled
Scrambled
Fried
Poached
Sunny-side up

Take vitamins during an egg fast.

The Casual Keto Doctor

With more than 15 years of experience in obesity medicine, Dr. Simonds is dedicated to helping others live a healthy lifestyle. This is where the passion for keto living comes from. Whether you are just starting out or are old-hat at keto living, check out the doctor's podcast and Instagram for more conversations, tips and personal stories that will help you on your journey!

Episode 7: Best & Worst Keto Sweeteners

Wed, 19 Jun 2019 19:45:04 GMT

EPISODE TIP

There are plenty of alternative sweeteners that are also keto. Experiment and find out what you like best.

On today's podcast

A look back on the week: House Guest and Keto Cooking
Product Review: Jimmy Dean Delights Egg'wich
Questions: What are the best & worst keto sweeteners?

A look back on the week

This was a really good week. I had a pretty busy week, so I made sure I planned my meals and had them ready to go. My 20 year old nephew William from Texas, is working an internship at my office and has been staying with me. William also consumes a low carb diet, so we have been enjoying some low carb dinners such as burgers and eggs & sausage. It's been enjoyable and encouraging having meals with other Keto dieters.

Product Review: Jimmy Dean Delights Egg'wich

During my last shopping trip at my local Sam's Club, in the frozen section, I came across a product called Jimmy Dean Delights Egg'wich. It's similar to an Egg Mcmuffin, but egg whites are used in place of the bread. They come frozen and are quick and easy to warm up in the microwave. It has a great fat (17g) to protein (13g) ratio. These are perfect for the Keto diet!

Sweeteners and the Keto Diet

This is a really popular subject as many patients are worried about not being able to have sweet items while transitioning from a traditional American diet to the Keto diet. There are definitely options for those who follow the Keto diet which are broken up into 2 categories: those from natural sources, such as plants and those sweeteners that are more artificial.

Although they are calorie free, It's important to stick with sweeteners that will not affect your blood sugar levels. If it causes a spike in your insulin level, then it's actually acting like sugar in the body. The more natural it is, and the less spike in blood sugar levels, the better the product.

Sweeteners are measured through the glycemic index which measures how fast your blood sugar rises in response after consuming a certain food. Foods are given a score and a score of "0" means that there is no rise in blood sugar, where a score or "100" indicates a rise in blood sugar when glucose is consumed. The goal is to be as close to "0" as possible when following the keto diet.

The Top 5 Best Keto Sweeteners:

Stevia: Glycemic index of "0". It's derived from a plant source and is very versatile as it comes in many forms such as powder and liquid and can be used in baking. It's also much sweeter than sugar, so it's recommended to use much less.
Monk Fruit: Glycemic index of "0". Monk fruit also comes from a plant and actually contains an antioxidant that tastes sweet. It can be added to many foods such as smoothies and desserts.
Erythritol: Glycemic index of "0". Erythritol is a naturally occurring sugar natural. This can be used in baking and also purchased as a syrup. I don't find that it has any type of after taste and is very sweet.
Inulin: Glycemic index of "0". This plant fiber is found in the chicory plant, bananas, asparagus, artichokes and other plant sources. It is not digested by enzymes in your body and just passes through. Therefore, it's really good for your system and gut bacteria. Inulin is less sweet then cane sugar, so you can use a larger amount than the other keto sweeteners mentioned on this list. It functions a little bit like flour as it has some thickening and absorbing qualities.
Yacon syrup: Glycemic index of "1". This sweetener comes from the root of a South American plant and is considered to be 75% as sweet as sugar. It is very rich in antioxidants, potassium and fiber. It also acts a prebiotic and is great for gut health. It's great for baking, coffee, smoothies etc.

The 5 Worst Keto Sweeteners:

Maltitol: A sugar alcohol that does cause some digestive issues and raises blood sugar. It is cheap and easy to find but I find that it acts similar to sugar in the body. I tell patients to avoid this sweetener all together.
Maltodextrin: It is highly processed from vegetable starch and has the same amount of calories and carbohydrates as sugar. Definitely avoid this sweetener on a low carb diet.
Honey: Honey is sugar; don't use it!
Deceptive Sweeteners: Sweeteners such as Stevia in The Raw, Splenda, and Sweet & Low are derived from chemicals and are mostly non natural. They aren't good for your body and I tend to stay away from these examples.
Coconut Sugar: This is similar to honey, and it's basically eating sugar. This will definitely affect your insulin levels.

You should also eliminate Agave Nectar, Dates, Maple Syrup and Molasses from a keto diet.

Sticking with the top keto sweeteners on this list all have a low glycemic score which keeps most people in ketosis.

Episode 6: Keto Plateau

Wed, 05 Jun 2019 19:24:19 GMT

EPISODE TIP

Need a quick way to help overcome a plateau? Some find intermittent fasting works.

On today's podcast

A look back on the week: Chinese food & crab cakes
See below for a list of my favorite Keto foods
Questions: How do you smash through a Keto plateau?

A look back on the week

I had a guest in town over the weekend and they suggested we eat Chinese food, which can be difficult for the Keto Diet. Low carb options are not always available, so I did my best with ordering and ordered grilled chicken w/garlic sauce and some red hot peppers. Although I didn't have any of the rice, I could definitely taste the sugar in the sauce. The next morning, I did have an increase on the scale due to the water retention from the sugar.

I also traveled to Annapolis, MD for a meeting and spent 2 days there. I ended up meeting up with a friend who took me out for crab cakes to one of his favorite places. There wasn't a lot of breading on the crab cakes, but there was some. So, I'm not really sure about the total amount of carbs I consumed from that meal.

When I returned home, I immediately got back on track with the Keto diet by consuming less than 20 grams of carbohydrates. It's important to remember to get back on track when these things happen.

My favorite Keto foods

Quest Protein Chips
Quest Protein Bars
FITCRUNCH Protein Puffs (Cheddar Cheese)
FITCRUNCH Protein Puffs (Sour Cream & Onion)
Mauna Loa Macadamias
All Natural Roasted Pecans
Raw Brazil Nuts 32oz
Bone Broth Variety Pack
Lakanto Monkfruit Sweetener
nutpods French Vanilla

How do you smash through a Keto plateau?

If you've ever tried losing weight, you probably have come across a plateau. Plateaus are a cease in weight loss caused by a biological set point regardless of your best efforts. You'll lose a certain amount of pounds on your journey, but your body begins to stall and weight loss stops. This is due to your body working hard to keep you from going below your particular set point or plateau.

Some experience these frustrating plateaus because they have already lost the amount of weight that they need to. So, basically you have reached your weight loss goal and your body is at the weight it needs to be at. If that's not the case, there are a few strategies to help break through a plateau.

The first is to really watch your calories. If you go below a certain calorie point, your body will respond by losing weight. It's really important to be honest about your calories and begin tracking. A short period of calorie restriction should help break through a plateau.

Another form of calorie restriction, intermittent fasting is another way to break through a plateau, specifically a 24 hour fast. I have found this to be a surefire way to get through a plateau. Be careful to not use exercise to break through a plateau as it's best to go back to tracking your calories and diet.

An extreme form of carbohydrate restriction, such as the egg diet is another great way to bust through a plateau. During an egg fast, you consume eggs in any form along with a tablespoon of fat (such as butter) per egg. There is no limit to the amount of eggs consumed and this extreme restriction of carbohydrates allows for weight loss.

Our society is full of unhealthy foods so It's important to stay positive and not give up. Keep your long term goals in perspective and be kind to yourself. Obesity is a disease that's working against you so don't dwell on mistakes and keep a positive attitude.

Episode 5: Alcohol and the Keto Diet

Thu, 30 May 2019 12:47:21 GMT

EPISODE TIP

A light beer, most liquors and some wines can fit in a Keto diet.

On today's podcast

A look back on the week: Memorial Day
Product review for puffs: Robert Irvine's Fit Crunch protein puffs
Questions: How do you incorporate alcohol in the Keto diet?

A look back on the week

I didn't really have any problems following the Keto diet the week before Memorial Day. I worked long hours and panned ahead and took my meals with me. I went to my beach house for the holiday weekend and even though I dined at restaurants every night, I still did good with my diet. I made sure the restaurants offered a variety and had seafood and vegetables all three nights. I didn't consume much alcohol, but did have some light beer (Miller Light) which is pretty low carb. I'll talk a little more about alcohol consumption during the show today and how to avoid pitfalls.

I didn't attend any barbecues on Monday, but when I do attend a barbecue I'll usually just have a hot dog or hamburger without the bun. I stay away from potato salad, potato chips or other sources of carbohydrates. Just be aware of the condiments and sauces. Try to avoid Ketchup, barbecue sauce and steaks sauces which tend to be high in sugars. Try to stick with mayo, hot sauces, and mustard. We still have a few more summer holidays coming up, so keep these tips in mind.

Product review for puffs: Robert Irvine's Fit Crunch protein puffs

A staff member of mine introduced me to these low carb protein puffs. They are similar to cheese puffs, but they are made with milk protein and have 20 grams of protein and only has 2 grams of carbs. They come in three flavors: cheddar cheese, barbecue and sour cream & onion. They are fantastic, taste similar to the real thing and don't have any weird after taste. They are pretty new on the market, so they may not be in all vitamin shops yet. However, I have found them on Amazon. They are a great salty & crunchy snack and a great alternative to potato chips.

How do you incorporate alcohol in the Keto diet?

This is a pretty common subject that many people have questions about. Many patients think that alcohol is bad and can't be consumed when on a diet. You don't have to give up alcohol completely, but there are a few things that you need to know. When following the Keto diet, we are trying to get the body into a state of ketosis by eliminating carbs. When consuming alcohol, you need to be careful about the added sugars that some varieties contain or are added and will take you out of a state of ketosis. Your body views alcohol as a toxin, so your body will stop it's normal digestive process in order to metabolize the alcohol through the liver to be excreted. So you basically put your fat burning on hold. At the same time, it doesn't act like a regular carbohydrate that raises insulin levels and kicks you out of ketosis.

For example, whiskey doesn't contain any sugar on it's own, so consuming whiskey alone will not throw you out of ketosis. The error occurs when adding mixers to alcohol such as regular soda which has sugar and will affect ketosis. However, consuming whiskey with a diet beverage will not kick you out of ketosis. But, your body will stop burning fat while it metabolizes the alcohol. The fat burning process will then resume.

Most Liquors served over the rocks or with diet drinks are fine in small amounts. For wine and beer, I would suggest light beer in limited quantities and wines such as a Merlot, chardonnay or a sauvignon blanc. Stay away from sweet wines and those with added sugars. Always consume alcohol in moderation.

Another point about consuming alcohol is that it generally lowers a person's inhibitions, which sometimes causes overeating or over indulging. Just be mindful of this when managing weight and health.

A final thought. It's important to drink responsibly. If you have any problems with drinking in moderation, it may be best to completely eliminate alcoholic beverages all together. And never drink and drive.

Ultimately, consuming a small amount of alcohol is fine as long as your not adding anything sweet to it.

You can also visit casualketodoctor.com for additional resources, blogs and podcasts.

Your Guide To Alcohol Consumption & The Keto Diet

Wed, 22 May 2019 18:43:05 GMT

When many people hear the word diet, they think of deprivation. Deprivation from their favorite foods, sodas, and even alcoholic beverages. When striving to live a healthy lifestyle, it is all about moderation and will power. You cannot binge on unhealthy foods and drinks and still expect to lose weight. It just doesn't work like that.

On the other hand, when done correctly you do not have to feel like you are living a life of deprivation either. This is true for the ketogenic diet as well. One of the big questions, keto dieters have is whether or not they can consume alcoholic beverages.

Alcohol is not off limits. However, just as you have to change the way you eat, you will also have to change the way you drink. Let's take a closer look at alcohol and the keto diet.

A Quick Overview of the Keto Diet

The ketogenic diet is a science-based lifestyle that focuses on consuming a diet that is very low in carbs and very high in nutritious fats. It is recommended that those following a keto diet receive 75 percent of their calories from fat, 20 percent from protein, and 5 percent from carbohydrates. The goal of the keto diet is to enter into and stay in a state of ketosis.

The mechanism behind how and why the keto diet works is very simple . It forces the body to use an alternate energy source for fuel. The body normally uses glucose as its primary fuel source. Glucose is derived from the breakdown of carbohydrates. The excess glucose is stored in the body as fat. If you consume a lot of carbohydrates, your body does not have a need to burn stored fat for energy.

With the keto diet since you are on a low carb diet, your body must resort to an alternate fuel source, which is ketones produced from fat. This means your body is burning its stored body fat, leading to weight loss.

When your body begins using ketones as its fuel source, you have entered a state of ketosis.

In order to keep your body in a state of ketosis, you must keep your carbohydrate consumption low. Failure to do so means your body will come out of ketosis and switch back to using glucose as its fuel source, meaning you are no longer burning fat. In most diets, there are cheat days in which you eat foods that aren't normally a part of your diet. This is not the case with the keto diet.

Does this mean you have to give up certain joys of life, such as alcohol? In short, the answer is no, but you will have to make your drink of choice, keto friendly.

The Effects of Alcohol on the Body

When you consume alcohol, it is absorbed into the bloodstream . Once the alcohol has reached your bloodstream, it is then metabolized by the liver. The liver breaks down the alcohol into manageable molecules. The molecules then pass through the kidneys and exit the body through urine. The consumption of carbohydrates tends to slow the process of a person becoming drunk. It is important to be aware that keto dieters have a lower tolerance for alcohol because of their low carb consumption.

What's the Problem With Alcoholic Beverages Anyway?

The problems with alcoholic beverages are two-fold. The first problem is that alcohol alters your state of mind and lowers your inhibitions. This makes you prone to making poor decisions without thinking of the consequences. You are much more likely to consume foods high in carbohydrates that will bring you out of ketosis. Willpower is a must to successfully navigate alcohol and the keto diet. Your brain chemistry is responsible for addictive behavior. If you began the keto diet to kick your unhealthy addiction to foods, be aware that it could be transferred to alcohol. If you feel like you won't be able to stop, it is best to not start.

The second problem is that many alcoholic beverages are loaded with carbohydrates, which is not approved on the keto diet. Drinking any alcoholic beverages will likely slow the fat burning process because your body will naturally burn alcohol before fat. However, you do not have to give up alcohol completely. There are certain alcohols which are low carb and keto approved.

Keto Approved Alcoholic Beverages

You can still enjoy liquors, wine, and beer in moderation while on the keto diet so long as you understand which alcohols are keto approved. Some people think that clear liquors rule out whiskey, dark rum, and bourbon. These are all fine to consume even though they are brown and not clear. When it comes to wines, opt for dry or semi-dry wines . As for beers, there are a variety of low carb options. It is a good rule of thumb to stay away from any sweet alcohols, more than likely they will have too many carbs. Here are examples of keto-friendly alcoholic beverages:

Whiskey
Gin
Tequila
Vodka
Rum
Merlot
Pinot Noir
Champagne
Chardonnay
Light beers

Every brand is different, be sure to always check the nutritional information on the bottle before purchasing. It is also important to note that add-ins such as syrups and flavors can send the carbohydrate content through the roof. Steer clear of any mixers in your alcoholic beverages. Remember, just because you have chosen a keto friendly alcoholic beverage, doesn't mean you can drink to excess without negative consequences. Always drink responsibly.

The Take Away When it Comes to Alcohol and the Keto Diet

The bottom line is that you can still practice the keto diet and enjoy alcohol at the same time. The key is to be just as conscientious about your alcoholic beverage choices as you are about your food choices. Everything is easier when you have a support group.

The Casual Keto Doctor, led by Dr. Simonds has a true passion for living the ketogenic lifestyle. Those currently living the keto lifestyle or looking start will find an abundance of information that will help you on your journey to becoming the healthiest version of yourself.

Check out the doctor's podcast and Instagram for more conversations, tips and personal stories.

Episode 4: Intermittent Fasting

Wed, 22 May 2019 12:21:50 GMT

EPISODE TIP

Plan what you want to eat before you go out with friends.

On today's podcast

A look back on the week: Went to a Carolina Hurricanes hockey game and went to the VA mountains for golf with friends
Product review for an energy drink: Monster
Questions: How can intermittent fasting benefit keto dieters?

A look back on the week

It's been a pretty uneventful week, however I did do two things that got me out of the ordinary. On a normal week, I work here at my office and make sure to shop ahead, then portion out snacks/meals to bring with me to the office be ready to eat. Dinner at home is usually a meat and a vegetable. In most cases, I have a salad ready to eat and then top it with some cooked chicken breast and blue cheese dressing.

The first event that got me out of my zone was I went to a Carolina Hurricanes hockey game. I stopped at a barbecue place in the arena was able to order a pulled pork sandwich without the bun and a diet soda. I did avoid alcoholic beverages.

The other event that happened was I drove a few hours up to the Virginia mountains to meet up with some friends for a round of golf. I planned for the day by packing up a few things that I wanted to eat such as some pistachios and pecans and a bag of Duke's meats. On the way back, I stopped for dinner and had a chicken breast with a double order of vegetables topped with butter. I had a pretty smooth week and found it easy to stick with my diet.

Product review for an energy drink: Monster

I'm not generally a big fan of diet drinks, but I do like having the Monster Zero Energy Drink. This isn't the typical Monster drink. This Monster Zero has zero calories and zero sugar and comes in several flavors such as one in a white can that tastes and looks similar to a Sprite. It also comes in purple grape, blue raspberry, and orange flavors. The thing I like about this drink is the caffeine content. It's similar to a cup of coffee and isn't loaded with stimulants. I like that It has some B vitamins and is sweetened with erythritol , which tastes better and is less likely to get you out of ketosis than other artificial sweeteners. I think it's a superior drink and my favorite flavor is the white flavor, which I'm currently enjoying at the office. They are a little pricier than other energy drinks, but you can be on the lookout for deals and sales.

How can intermittent fasting benefit keto dieters?

Intermittent fasting is currently a popular topic and is in many diet conversations today. A colleague of mine, Dr. Jason Fung who practices in the Washington D.C. area has really done a lot to advance this conversation because he treats his very sick patients with Intermittent fasting. He's published a few books on this topic and has reported his results to the general public which has helped spread the word on intermittent fasting.

Therefore, many practitioners like myself often uses this technique not only for weight loss, but also to improve many health parameters.

What is intermittent fasting? This is not a fast due to a lack of food, such as what our ancestors experienced or a fast being forced upon individuals. This is choosing to not eat for a certain part of the day and allowing yourself a window of time to eat. It's strictly voluntary.

Our DNA is inherited from our ancestors and that DNA is adapted to their environment where they fasted frequently. A lack of electricity, refrigeration and modern power left our ancestors with no choice but to fast during certain times. They often went for extended periods of time without food, which is now programmed in our DNA today. We now live in a society with an overabundance of food such as refined flour and refined sugars.

The idea of intermittent fasting awakens your body to what its supposed to do and gives your body a break from the foods we shouldn't be eating and gets your body in tune.

Benefits of intermittent fasting include weight loss, increased muscle mass, and faster recovery from injuries. It also slows down the aging process and increases brain function and reduces inflammation. This is fantastic for those who are pre-diabetic or diabetic because it helps with insulin sensitivity. Always consult your doctor first because intermittent fasting may interfere with medications that you are taking.

What are the common ways to do intermittent fasting? There isn't a right way for everyone as their are a variety of fasting and eating windows. A common window I see in many of my patients is a 16-hour window of fasting and an 8-hour window of eating. Or, an 18-hour of fasting and a 6-hour window of eating. There is a wide variation of intermittent fasting and I think they are all good. Everyone is different, but the 16:8 is a good window to start with.

This can be done with any type of diet for weight loss and health benefits, however I think the perfect combination is the Keto diet and intermittent fasting. When you do a keto diet, your body is trained to be a fat burner. Everyone has fat stores, so when you have trained your body to burn fat with Keto as the main energy source, your body will continue to burn body fat and generate ketones during the fasting window. Clinically, I have seen patients have a harder time with intermittent fasting when they are following a carbohydrate based diet.

That's it for our show. Stay tuned next week for another episode. And send us your questions you'd like featured on an episode.

How Can Intermittent Fasting Benefit Keto Dieters?

Fri, 17 May 2019 15:51:27 GMT

The keto diet is known for helping many reach their ideal weight and live a healthy lifestyle. In fact, it is a lifestyle that leads to long-term results rather than just being a short-term dieting fad. On the other hand, many also practice intermittent fasting in order to lose unwanted weight. What many do not realize is that you do not have to choose between the two. In fact, combining intermittent fasting with the keto diet allows individuals to not only reach their goals faster but to reap the benefits of both practices. Let's take a closer look at intermittent fasting and how it works with the keto diet.

What is Intermittent Fasting?

It is important to understand that intermittent fasting is not a diet. It doesn't dictate what you eat, but rather when you eat. Those who participate in intermittent fasting, only eat within a certain period of time and then fast for the remainder of the day. For instance, in a 24-hour period, participants will eat during an 8-hour window and fast for the remaining 16 hours. There are different variations in which people choose to eat during a 4 or 6-hour window instead. The window of time you choose to eat is dependent upon what works best for your lifestyle. The purpose of engaging in intermittent fasting is to give your body the opportunity to tap into your body's reserves.

The Benefits of Intermittent Fasting

Intermittent fasting is known for offering several benefits to those who are striving to become the healthiest version of themselves. The benefits include:

Increasing weight loss - Participating in intermittent fasting will allow you to lose weight no matter what you eat and without the worry of counting calories. You inherently cut calories when you limit the time frame in which you eat.
Increase muscle - Intermittent fasting increases the level of human growth hormone in the body which in turn increases muscle while decreasing body fat.
Recover from injuries quicker - Muscle pulls and tears will heal faster due to intermittent faster thanks to the increase of human growth hormone in the body.
Better skin - Human growth hormone increases the thickness of skin which makes it less susceptible to unwanted wrinkles and sagging. Intermittent fasting increases levels of human growth hormones.
Slow down aging - stem cells are used to replace damaged cells in the body. Intermittent fasting increases the production of stem cells in the body.
Increased brain function - Intermittent fasting increases the protein called BDNF in the brain which helps with the ability to retain information and learn new information more quickly.
Reduce inflammation - Intermittent fasting reduces oxidative stress which in turn reduces inflammation in the bod

Why Does Intermittent Fasting Work?

Intermittent fasting isn't just another quick weight loss fad, it is backed by years of scientific research and studies. In a non-fasting lifestyle, insulin production is initiated by the pancreas when carbohydrates are eaten. Insulin is a hormone that tells the body to store excess carbs in the form of glycogen or fat in the body. The problem is that if you are consuming carbohydrates on a regular basis , your body is constantly producing insulin. Insulin prevents stored energy from being tapped into as a fuel source and instead insulin keeps telling the body to store excess carbs as fat in the body. You aren't giving your body the opportunity to burn reserves.

However, when you intermittent fast, you are going through long periods of time where you aren't consuming carbohydrates. Your body still needs fuel though and must pull the required energy from somewhere. Your body must tap into your body's fat reserves which it can now do because insulin levels are now reduced due to the fact that you aren't eating carbohydrates. This leads to weight loss and a myriad of other benefits.

Intermittent Fasting and the Keto Diet - The Perfect Marriage

Blending the keto diet and intermittent fasting means you are fine-tuning your lifestyle by eating the appropriate foods at the appropriate times and is a great option for those who already are or are looking to become health conscious.

What is the Keto Diet?

Keto focuses on a low carbohydrate, high-fat diet . This leads to an increase of ketones which allows the body to enter into a state of ketosis. Ketones which are produced from fat are used as an alternative energy source instead of glucose. This means the body is able to pull from fast reserves leading to an increase in weight loss.

How Do Intermittent Fasting and the Keto Diet Work together?

Practicing the keto diet and intermittent fasting together is rising in popularity and offers a variety of benefits. For starters, intermittent fasting will help you reach the desired state of ketosis quicker. This is especially helpful for those who may struggle to stay in a state of ketosis or even reach a state of ketosis in the first place.

Secondly, both practices use fat reserves as a fuel source, which leads to quicker weight loss in a safe manner. Those who want to practice the keto diet and make sure they preserve muscle will benefit greatly from intermittent fasting, which is known for building muscle.

Even though there are differences in the way the two practices work, they go hand-hand because they both pull from your body's fat reserves, allowing you to shed the excess pounds effectively.

Both intermittent fasting and the keto diet are considered safe and effective for those looking to lose weight and maintain a healthy lifestyle. Each practice is effective on their own, but when combined are very advantageous to those looking to become as healthy as possible. Intermittent fasting is a great way for keto dieters to reach their goals faster while reaping the benefits from both practices. In essence, intermittent fasting elevates the keto diet experience. Adopting new lifestyles are always easier with a support group. Visit The Casual Keto Doctor for tips, expert advice, more information, personal stories, and to connect with other keto dieters just like you.

Episode 3: Encouraging a Loved One to Seek Weight Loss Support

Sun, 12 May 2019 12:02:27 GMT

EPISODE TIP

Don't be afraid of prepackaged foods. They can help during a busy week. Just make sure it's healthy!

On today's podcast

A look back on the week: Planned out and kept it simple during a very busy week
Product review for keto pizza: Quest Pizza and pizza crust by Real Good Foods
Questions: How to encourage a loved one to seek out weight loss support or medical expertise

A look back on the week

My week was pretty busy, so I made sure my meals were planned out and very simple. My breakfast mostly consisted of cheese, nuts (pecans, walnuts & macadamia nuts are my usual choices) & pepperoni since they are easy to take along and carbohydrate friendly. I had a really good week with no cheating. For dinner, I had a salad, which was the most significant carb that I consumed this week. Overall, it was a really good week.

Product review for keto pizza: Quest Pizza and pizza crust by Real Good Foods

I have found that there are many pizza options that are Keto friendly, whether you make it yourself or purchase an already made option. A low-carb casual keto diet will still allow you to consume pizza, so don't think your diet is limited. At the grocery store, I commonly see 2 companies that make low carb options. So, you don't need to visit a specialty store for low carb foods.

The first company, Quest has a low-carb pizza option made from whey protein and cheese. The high fiber content helps with making the crust and brings the net carbs down to 4 grams per pizza. The crust does contain a little lactose, but will not cause any problems or an insulin spike.

The second company, Real Good Foods makes a low carb crust made with ground up chicken breast and then you add Parmesan cheese to make a nice crust. You can build your own pizza from the ready made crusts available from the freezer section.

These are both great and convenient options for a quick low carb pizza.

How to encourage a loved one to seek out weight loss support or medical expertise

For most people I see in my office, losing weight is more about becoming healthier and fixing medical problems. Being overweight also brings on some health problems. Losing weight and keeping it off is not just a cosmetic issue. Losing weight and keeping it off greatly reduces your chance of developing diseases such as diabetes, heart disease, lipid problems, inflammation etc. There are a host of diseases that run in a pack with obesity. If you don't have any of these diseases yet, losing weight will help prevent them. If you already have some of those diseases, losing weight will help bring them under control. Medications may no longer be needed, such as for diabetes. Individuals with obesity related diseases may have a harder time losing weight in many cases. Weight loss can also be slower than those who are younger and don't yet have the metabolic consequences of obesity. Everyone is different and what works for one person doesn't always work for everyone else. Definitely keep that in mind when approaching any family member about seeking weight loss support or medical expertise.

Seeking out weight loss support is very beneficial to those who struggle with obesity. Why? Accountability. It's easier to do something if someone else is involved. It holds you accountable and you will both recognize your achievements. It's a real motivator to have support. A common human trait is for us to be critical of ourselves and to not have an objective view of our accomplishments. Another person being involved will recognize those accomplishments and keep things in the right context. You'll feel a lot better about yourself.

A medical expert is really important because there are many medical conditions and medications that will slow down or even halt your weight loss. After 15 years of experience in obesity medicine, I have seen thousands of patients and recommend support and the right medical expertise for optimum weight loss.

If you're wanting to help a family member or loved one to lose weight and become healthier, it's important to also show your support by being an active participant with actions and not just words. For example, that may mean going on walks with this person, or help plan and conduct activities that are not centered around food. Showing support though your actions is a really important part of their weight loss journey.

I'm not a big fan of highlighting the scale and people's weight. Rather, I like to learn about the person, so that you can try to help them. This may mean understanding the weight loss program they are doing in depth and also going to the doctor and program visits with them. This will help you support them better.

Be a good example. It's important to set a good example to help inspire and motivate others. This will show them how serious you are in helping them. Keep good exercise and eating habits to set a good example. Don't focus on scales and food. Focus on the right areas and the food and scale will take care of itself. Keep the focus on their feelings, emotions, weekend plans etc. I wouldn't bring up the scale, unless they want to talk about it with you.

Be willing to celebrate their achievements. Set smaller goals, and plan celebrations and rewards that are not centered around food. Make sure to follow through as this will keep them encouraged and more confident.

Show tough, but positive love towards your loved one. Stay focused that this is not about physical appearance, but about taking care of yourself and improving health.

To help find an obesity medical expert in your area, visit the American Board of Obesity Medicine website at www.abom.org and search by state and zip code. It's a great resource to find a licensed professional that specializes and understands the medical disease of obesity medicine.

You can also visit casualketodoctor.com for additional resources, blogs and podcasts.

Episode 2: Dispelling Keto Myths

Tue, 30 Apr 2019 21:00:06 GMT

EPISODE TIP

When returning from travel, work to quickly reestablish your routine by planning and prepping your meals.

On today's podcast

A look back on the week: Traveling to Houston, TX for an obesity conference
Product review for chocolate lovers: Real Good Foods
Questions: Dispelling keto myths

A look back on the week

I was in Houston, TX for an obesity conference. Travel takes me out of my daily routine which presents challenges, as does returning to my routine. I was up early in the morning, in meetings all day and had food brought out to me.

I'd say I was 95% good. For instance, when they brought out breakfast, I would have eggs and bacon. Lunch would be a salad. And dinner was generally a piece of protein and veggies.

There were a few events that had alcohol and I probably drank a bit more than I normally would. I was also out invited out with colleagues to dessert. And in order to not be offensive, I did have a small, limited portion of dessert.

I don't normally eat that much, so upon return I had to reestablish my routine of planning and prepping my meals. And taking only what I need and not what I want. And I'm proud to say I'm back on track.

Product review for chocolate lovers: Real Good Foods

Real Good Foods specializes in low carb, keto prepared meals. One of my staff members brought it to me and asked me to review it on the podcast.

I tried two of their meals: pizza and enchiladas.

Both the crust of the pizza and the enchiladas shell was made of a thin layer of chicken. Each meal was 20g of protein and contained a total of 4g of carbs, 2 of which are from fiber making the net carb 2g.

These were excellent and tasted fantastic. They're available at most grocery stores or on Amazon. To see the full spectrum of their products you can visit Real Good Foods .

You can have this delivered to your door and their is a large variety. It makes things simple because it's pre-prepared and it's very low in carbs. I would say this is a real winner.

Dispelling keto myths

There are all these myths that get spread and I would like to address some of these. I've been doing this for 20 years and I've heard a lot of different things.

MYTH 1: Keto is bad for your health

There is a lot of confusion that happens here. People think that nutritional ketosis as a result of restricting carbs is the same as diabetic ketoacidosis (DKA). And the truth is, they are very different.

DKA is when a person cannot make any insulin and there is a severe acid base disorder. As a result there is a large amount of ketones in your bloodstream. This is vastly different from nutritional ketosis, where there is no acid base disorder and there are a limited amount of ketones in your bloodstream.

The latter is entirely safe and human beings have been living in ketosis for thousands of years on this planet. Prior to the modern area, humans ate animals and what they could grow. There was no refined sugar or grains in their diets. They were always in ketosis.

MYTH 2: Keto is unsustainable

Along those same lines, people who speak out against the keto diet say it's unsustainable long term. As mentioned, human beings ate this way for thousands of years. Keto allows for a large variety of food filled with fat and protein. And a quick internet search will show you there are alternatives to any food that you eat.

MYTH 3: You're always hungry on the keto diet

The polar opposite is true. This diet will make you feel full. This is the one diet where you don't deprive yourself and you won't feel hungry. It will maximize the satiety effect of what you eat.

MYTH 4: Keto is a high protein diet

The keto diet is a high fat diet with a moderate amount of protein and very little carb. You should focus on getting a lot of fat. Protein should account for only about 20% of your diet.

MYTH 5: There are only a few food options

Do a quick search and you'll see that is not true. There are alternative recipes to all your favorite dishes. You may have to put some effort into making the things that you want, but the options are out there.

That's it for our show. Stay tuned next week for another episode. Check out our blog post, Demystifying Keto Myths , for more detailed information on these and a few other myths.

And send us your questions you'd like featured on an episode.

The Ultimate Guide to Beginning a Keto Diet

Tue, 23 Apr 2019 17:01:33 GMT

With so many diets out there, it is hard to know which one is right for you. Most people begin a diet to lose weight. Diets are problematic in that many are not sustainable and the weight piles back on as soon as you stop following the diet. Losing weight should be about adopting a long-term healthy lifestyle that helps you not only look your best but feel your best. The ketogenic diet not only helps you lose weight, but increases your physical, emotional, and mental health. It is a sustainable lifestyle change that helps you live your best life. For those who are just starting their journey on the Keto diet, this guide is for you. We will explain what the Keto diet is, the mechanism behind it, and how to get started.

What is the keto diet?

It's called the ketogenic diet, but it is a lifestyle change, rather than a fad diet. In short, the Keto diet consists of consuming foods that are low in carbohydrates, moderate in protein, and high in healthy fats.

Although the Keto diet has only gained popularity recently, it has actually been around since the 1920s. It was developed by researchers at John Hopkins as a way to help patients who suffered from epilepsy. Since then a whole slew of benefits has been linked to the Keto diet.

How does the keto diet work?

In order to understand why the Keto diet is beneficial, it is important to understand the mechanism behind the Keto diet.

Ketosis

As you might suspect due to the name, ketones play a significant role in the diet. Typically the body uses glucose as the main source of fuel. When the supply of glucose is low, the body turns to break down fat, which produces ketones that are then used to fuel the body. This is a process called ketosis.

How long does it take to enter a state of ketosis?

Most people see results within the first week. In order to fully follow the diet, your body must enter a state of ketosis. This typically takes about 3 days to enter into a state of ketosis, and a few weeks before you start visually seeing the results.

Benefits of the keto diet

As mentioned above, the Keto diet has been shown to be effective in patients with epilepsy, but it offers a myriad of benefits to followers of the diet. The most widely recognized benefit is weight loss. When followed correctly weight loss can be significant and happen relatively quickly. The best part is that keeping the weight off is sustainable.

Those who follow the Keto diet are at a reduced risk for developing Type 2 diabetes. The reason is that insulin levels are better regulated and unhealthy body fat is shed when in a ketosis state.

Other likely benefits include a reduced risk of developing heart disease, starving cancer cells that have glucose/insulin growth mechanism, and serving as an effective treatment for those who suffer from some neurological disorders. In addition to treating and warding off certain illnesses, the diet also improves sleep, cognitive function, and increases energy.

How do you get started on the keto diet?

For most people transitioning to the Keto diet is a massive lifestyle change. However, as with everything, your body will adjust and a healthier body means living a higher quality of life.

What can you eat?

The most important part of the Keto diet is restricting your intake of carbohydrates. You should consume no more than 20 grams of carbohydrates per day. If you consume too many carbs in one day, your body will not be able to enter or maintain a state of ketosis.

Unlike many diets, the Keto diet is not a high protein diet. It is important to consume protein in moderation. Too much protein will turn into glucose, which will take your body out of the state of ketosis.

This is a high-fat diet. Consuming healthy fats provides your body with fuel as well makes you feel satisfied. If you feel satisfied, you are less likely to eat high carb and junk foods.

It is important to note that there aren't any cheat days on the Keto diet. Even one cheat day will throw your body out of ketosis. If you happen to slip you can get your body back into ketosis just as you did the first time.

Track your macronutrients

Carbohydrates, proteins, and fats are your macronutrients. A successful Keto diet typically has a ratio of 5 percent carbohydrates, 20 percent proteins, and 75 percent healthy fats. Each person is different so these ratios may vary slightly. Keeping track of your macronutrient intake will help you ensure that you are consuming the proper amounts of each type of nutrient.

Drink enough water

The Keto diet is only successful if you drink enough water. The body stores less water on the keto diet, making it easier to become dehydrated. Water also flushes your body of toxins. It is recommended to drink about 96 ounces of water daily. Most people do not come close to drinking this much water in a day so this can be a big adjustment. Buying a water bottle that you can carry with you everywhere you go will help you keep track of your water intake and hit your goal.

Plan ahead

You are much more likely to be successful on the Keto diet if you plan ahead. Stock your kitchen with keto friendly foods, and plan meals ahead of time. With a little creative planning, there are endless options for delicious, fulfilling, and healthy Keto recipes.

How to combat the "keto flu"

The Keto flu typically happens when you first start the Keto diet. After all, you are making a big lifestyle change. Your body has to adjust to fewer carbohydrates and more fat. This causes a small and temporary disruption in your electrolytes. This usually lasts for less than one week. Ultimately, it is a part of the adjustment process that will pass relatively quickly.

Connect with the keto community

The Keto diet is great for those who are looking to burn fat more effectively and adopt a healthy lifestyle. This diet has gained popularity for its long-term sustainability and physical, emotional, and mental benefits. Connecting with others who actively practice the Keto diet is a great source of inspiration, motivation, and helpful tips to further enhance your healthy lifestyle. Check my podcast and Instagram for more conversations, tips and personal stories!

Demystifying Keto Myths

Tue, 23 Apr 2019 14:59:40 GMT

When it comes to navigating through the many diets available today, you can find almost anything to fit your needs. The Keto diet has gained quite a bit of attention lately. There are some who claim that it is one of the best decisions they have made and feel better than they've ever felt after starting the diet. There are still others who are skeptical and believe that it is an extreme diet with too many downsides that make it dangerous and unsustainable in the long run. These myths originate from a lack of understanding about how the diet works and incorrectly following the diet. Before we debunk the 6 most common myths, let's take a moment to understand what the keto diet is.

The fundamentals of the keto diet

The Keto diet was first developed in the 1920's by a group of reputable researchers at John Hopkins. It was created as a method to help patients who suffered from epilepsy. The premise the diet is that is a carbohydrate restricted diet. Normally, the body uses glucose, which comes from carbohydrates, as its main energy source. When you restrict carbohydrate intake your body must look for an alternative food source. The body's fat is turned into ketones which are then used for energy. This is called entering the desired state of ketosis.

One of the most well-known benefits of the diet is substantial and relatively quick weight loss. Other benefits include improved quality of sleep, cognitive function, and more energy. In addition to helping patients with epilepsy, the Keto diet has been reported to help in the prevention of certain diseases such as cancer, diabetes, heart disease, and certain neurological disorders. Now that you understand the principles behind the Keto diet and its benefits, let's take a look at the most common myths associated with the diet.

The keto diet is dangerous to your health

This is the number one myth that deters those interested from following the Keto diet. There is a common misconception that this diet sends your body into ketoacidosis. This is a dangerous condition in which your body is not receiving enough insulin and your body produces excess ketones. The Keto diet does not send your body into ketoacidosis, but rather a state of nutritional ketosis in which your body uses fat for fuel as opposed to glucose.

The second common misconception is that because it is a high-fat diet, it is bad for your health. Yes, it is a high-fat diet, but we aren't talking about cookies, cake, and ice cream. We are talking about foods high in good fat which your body needs. Sources of good fat include fatty fish such as salmon, walnuts, cheese and more.

The diet is unsustainable long term

This is a myth that is derived from the belief that the Keto diet is so extreme in terms of its restrictions that it deprives the body in such a way that no one is able to stick with it long-term. When followed correctly, the Keto diet offers plenty of variety, meets 100 percent of your nutritional needs, and keeps you feeling satisfied. Remember that it is not calorie restrictive and furthermore should be viewed as a lifestyle change as opposed to just a diet.

You will always feel hungry

Actually, the Keto diet is designed to keep you feeling satisfied for longer periods of time. It is important to remember that this is not a calorie restrictive diet, but rather a carbohydrate restricted diet. It's all about choosing the right foods to eat. It's also important to note that you should never eat just to eat, but rather only eat when you are hungry. If you do find yourself hungry between meals, snack on a food that is high in good fats such as nuts.

It is a high protein diet

When most people hear a low carb diet, they instantly think high proteins. This is not true of the Keto diet. In fact, you are supposed to only eat protein in moderation. If you consume an excess amount of protein, the body will convert it into glucose. In the Keto diet, protein should make up about 20 percent of your daily diet.

You have only a few food options

No, you are not restricted to eating just a few foods from here on out. Keto dieters enjoy a delicious variety of healthy foods. Seafood, poultry, beef, cheese, avocados, eggs, low-carb veggies, yogurt, nuts, seeds, berries, and even coffee and tea are just a few of the foods that are keto approved. The foods you enjoy on the diet are wholesome, fresh, and either minimally processed or not processed at all.

What you are giving up when you choose this lifestyle is highly processed foods that are high in sugar and carbohydrates.

You can have a cheat day

In most diets, people have cheat days where they can binge on their favorite foods that they've been missing out on. This is a way to fight with feelings of deprivation when it comes to food. Cheat days are not recommended with the Keto diet, and here's why. When you are properly following the Keto diet, your body is in a state of ketosis (not to be confused with ketoacidosis). Even one day of consuming higher than recommended amounts of carbs will put excess glucose into your system and throw your body out of ketosis.

If you do slip up, do not give up hope. You can get your body back into a state of ketosis just as you did the first time. The Keto diet is a healthy lifestyle changed as opposed to a quick weight loss fad diet. It is about eating for necessity as opposed to giving in to cravings.

The makings of a healthy lifestyle

When followed correctly, the Keto diet offers many benefits to your physical, emotional, and mental well-being. As with any diet, if you follow it incorrectly it can be dangerous. The Keto diet is more than just a diet, it is a plan for a healthy lifestyle so that you can live your best life. Check out the my podcast and Instagram for more conversations, tips and personal stories.

The Science Behind the Keto Diet

Tue, 23 Apr 2019 14:54:50 GMT

There is no doubt that you've heard of the Keto diet and probably even know someone who has tried it. The diet has risen in popularity in recent years, especially among celebrities. It is most widely known for rapid weight loss and being complementary to a healthy lifestyle. Maybe you've heard of the Keto diet and are curious as to how it works. With so many diets out there it is normal to be little skeptical of its effectiveness. What most do not realize about the Keto diet is that it is backed by years of scientific research, as it was originally developed by researchers at John Hopkins in the 1920s. The researchers were looking for a way to help epilepsy patients through diet and found it in the Keto diet.

The basics of the keto diet

The Keto diet is based on a low carb, moderate protein, high-fat diet. The recommended breakdown for a Keto diet is 5 percent carbs, 20 percent proteins, and 70 percent healthy fats. 5 percent carbohydrates roughly translate into about 20-50 grams of carbs per day. Compare this to a normal diet which includes at least 200 grams of carbs and you can see how drastic of a change this is. It essential to drink plenty of water while on the diet. For one it is easier to become dehydrated when on the diet and drinking enough water helps to flush toxins out of the body. You should drink close to 100 ounces a day, which is more than most people drink in a day.

To get started on the Keto diet, cut down your carb intake and increase your intake of healthy fats. Once your blood ketone levels rise, you have reached ketosis. Benefits of the diet include weight loss, increased energy, higher quality sleep, improved cognitive function, and prevention of certain diseases such as heart disease and diabetes.

How does your body obtain and use energy?

In order to truly understand how the keto diet works, it is important to understand how your body obtains and uses energy from the foods you eat. In a normal diet, your body uses glucose as its primary source of energy. Glucose is derived from carbohydrates in the diet. Popular sources of carbohydrates include bread, pasta, fruits, and sweets, etc. At first glance, you may not think you consume a large number of carbohydrates. Most people consume more than they realize. sandwiches, pizza, fruit, pasta, breading on chicken, sweets, and even certain types of yogurt are high in carbohydrates.

The stomach breaks down the carbohydrates consumed into glucose. Glucose is the simplest form of sugar. Both the stomach and the small intestine absorb the glucose and release it into the bloodstream. With the help of insulin, glucose can either be used or stored for use later. Insulin is produced by the pancreas and helps to process glucose. The basis for the ketogenic diet means changing the way that your body obtains and uses energy.

What are ketones?

Ketones play a vital role in the ketogenic diet. Ketones are produced by the liver as a byproduct of breaking down fat stored in the body. The production of ketones occurs when the body has a low supply of glucose. The body produces three different kinds of ketones. The first kind is acetoacetate. These are found in urine. beta-hydroxybutyrate, the second type of ketone is found in the blood and the third type is called acetone is the type of ketone that can be smelled on your breath.

The brain can either use glucose or ketones as a source of energy. When glucose is in low supply, the brain must resort to using ketones which have the ability to cross the blood-brain barrier. Skeletal muscles, on the other hand, have the ability to burn fatty acids. Making the transition while on the ketogenic diet is important, as the ketones are needed in order to fuel the brain. Staying in a state of ketogenesis is the key to the Keto diet.

Staying in ketogenesis

Ketogenesis is the process of producing ketones and is the main component of the Keto diet. Ketones are produced in the mitochondria of liver cells by breaking down fatty acids and amino acids. The diet calls for putting your body in a state of ketosis. This is achieved by keeping glucose levels low and forcing the body to use ketones as the primary energy source instead. When ketones are the primary fuel source, you have achieved a state of ketosis.

How does this process lead to weight loss?

The most highly recognized benefit to the Keto diet is weight loss. Now that we have discussed the process, how does it translate into weight loss? When you maintain a low carb diet and force your body into a state of ketosis, you are forcing your body to use ketones instead of glucose to fuel the body. The process of producing ketones involves using fat stored in the body. Instead of using stored glucose, your body is burning fat instead. This leads to rapid weight loss.

Backed up by science

The Keto diet is meant to be more than just a quick weight loss diet. You should approach this diet as a transition into a healthy lifestyle. The Keto diet is backed by years of research and based off of the body's biological processes. The diet offers a myriad of benefits that can enhance every aspect of your life and even help prevent certain diseases and illnesses. The Keto diet uses ketone as the primary energy source as opposed to glucose, which is traditionally the main source of energy. This means that you are burning body fat as opposed to stored sugars that lead to substantial weight loss at a relatively quick pace. Most endeavors are more easily achieved with the support of others. Check my podcast and Instagram for more conversations, tips and personal stories. Begin your journey to a healthier life with an arsenal full of knowledge and advice.

Episode 1: Reflexive Bad Decisions

Thu, 04 Apr 2019 03:51:43 GMT

EPISODE TIP

TRAVELING WHILE KETO: Create a strategy in your head or better yet, jot it down on a note card. Studies are clear, thinking things through ahead of time and especially when you jot it down, will increase your chance of success.

On today's podcast

A look back on the week: Adventures in Taho and Reno + The good, the bad and any struggles
Product review for chocolate lovers: Lily's chocolate bars
Questions: How to travel and maintain your keto diet

A look back on the week

My week started with an intermittent fast as a result of a colonoscopy test. A 24 hour intermittent fast works well with a keto diet and having a forced one allowed me to lose a couple pounds out of the gate.

I attended the Obesity Medicine Association Board planning event where we set our strategic goals for the next few years. Traveling and staying in a hotel is often a challenge for those who participate in a keto lifestyle. We ended up getting snowed in at Tahoe, adding to my challenges. Not being able to leave the hotel to find food further limits your choices.

We discussed how we could teach healthcare providers of all kinds to better treat obesity. A big part of our mission is to be able to effectively train doctors, PAs, family nurse practitioners, nurses, psychologists, therapists and other medical professionals on how to help their patients who struggle with obesity.

The weekend wasn't all work, I did get a chance to stop in Reno and catch Dierks Bently concert.

Product review for chocolate lovers: Lily's chocolate bars

Is not being able to have chocolate keeping you from embarking on a keto diet? Is the thought of not being able to have a chocolatey snack a deal breaker for you? Good news. You don't have to choose between a keto lifestyle and chocolate goodness.

Lily's is here to save the day. They have dark chocolate, milk chocolate, salted almonds, etc. They sweeten it with Stevia and Erythritol. Erythritol is a sugar alcohol that taste like sugar but isn't absorbed, stopping the insulin release. You get the taste of sugar without the physiologic response to the sugar.

The dark chocolate bar I have today has 19 grams of carbs, which may normally scare you. But, it has 8 grams of fiber and 7 grams of Erythritol, which you can add together and subtract from the total carbs. This leaves you with 4 grams of net carb, which is really low. You don't absorb the fiber or the Erythritoland won't affect your body negatively.

This product is available at most grocery stores, probably on the same aisle as all the other chocolate bars. Even Amazon and Prie carries Lily's.

How can you travel and maintain a keto diet?

I always try to envision what these things are going to look like. Create a strategy in your head or better yet, jot it down on a note card. Studies are clear, thinking things through ahead of time and especially when you jot it down, will increase your chance of success.

During my travel, our meals were provided and catered to us during our strategy planning. This included breakfast, lunch and dinner. On the breakfast table, there was plenty of things that I knew I wasn't going to eat. Things like toast, bagels and sweet breads like donuts. I opted for the eggs and turkey bacon with a cup of coffee topped with heavy cream. I knew ahead of time that is what I would do.

I made similar plans for lunch and dinner. There were options that were a definite no, like rice, potatoes and dessert. And there were things I knew that would be safe to eat, like meat and veggies. I loaded up on meat and veggies. In addition to coffee with heavy cream, I would have diet soda, sparkling water.

And as a back up, I carry protein bars with me. If need be, I could have that as a meal.

Also, make a decision to say no to the candy that is left out during the planning session. If I think I'll want candy, I bring a Lily's bar. This sort of planning and preparation really works.

Traveling in airports and in planes poses it's own set of risks. On the airplane they always bring pretzels and the likes. Don't even bother. Just say, "no, I don't want it". If I want something to eat, I buy it and bring it on the airplane with me. This keeps me from being subjected to floury sugar snacks. However, go ahead and enjoy a diet soda or sparkling water.

Airports now have tons of low carb packaged and fresh options you can take on the plane with you. Once again, planning ahead keeps you from getting hungry andmaking reflexive bad decision like munching on pretzels and cookies.

I'm almost always able to carry out my plans, this week being no exception.

In the evenings, we had a few drinks. I wouldn't tell you to not drink, instead, I would urge you to drink in a responsible manner. The choices I make are unsweetened. I had gin martini's with olives. There are no carbs in the dry vermouth, the olives and the gin. It's when you decide to add fruit juice or opting for daiquiris and margaritas.

Planning ahead will keep you from making these decisions. Sometimes, I'll even carry my own little bottles of alcohol.

That's it for our show. Stay tuned next week for another episode. And send us your questions you'd like featured on an episode.

Simply Sprouts

Wed, 03 Apr 2019 21:51:05 GMT

Written by Hannah Harvey, MS, RD, LDN

A phrase we periodically hear from our patients is “I’m tired of eating the same thing.” When we work with patients to unpack that statement, we often find that patients are stuck in a rut of choosing and preparing the same items vs. branching out to try a new recipe or flavors. After a long day, people need quick and easy options for getting healthy food on the table. So, let’s explore the health benefits and ease of introducing Brussels sprouts to your vegetable repertoire.

Named for the city in Belgium where this vegetable was first referenced, Brussels sprouts visually look like miniature cabbages, and they are part of the cruciferous vegetable family – broccoli, kale, cabbage, cauliflower, etc. Containing numerous vitamins and minerals, they are a powerhouse of Vitamins K and C — one serving provides 195 percent daily food value for Vitamin K and 125 percent daily food value for Vitamin C. Brussels sprouts and vegetables in the cruciferous family have been shown in studies to be associated with lower risks of developing cancer and heart disease. Health benefits aside . . . Brussels sprouts are delicious!

A quick internet recipe search will provide numerous and tasty ways to prepare this cool-weather vegetable. Provided below is a basic and easy recipe for adding this vegetable into your eating plan. While Brussel sprouts are delicious when consumed immediately after roasting, they are very versatile . . . leftovers can be packed for lunch for the next day and eaten at room temp, added to a salad to provide texture and variety or quickly warmed up later in the week as part of dinner.

Simply Roasted Brussels Sprouts Recipe

Prep time: 10 minutes
Cook time: 30 minutes
Serving size: 3

Ingredients

1 pound of fresh Brussels sprouts
1/2 tsp. of salt
1/4 tsp. of black pepper
2-3 tbsp. of olive oil

Instructions

Preheat oven to 400 degrees.
While oven is preheating, cut off the brown ends of the sprouts and remove any yellow or brown outer leaves. Cut each sprout in half.
Place sprouts into a large bowl and mix with oil, salt and pepper. Spread sprouts in single layer on cookie sheet or shallow roasting pan.
Roast for 25-30 minutes; turn sprouts with spatula approx. every 10 minutes.
After removing from the oven, carefully taste (they will be hot!), and sprinkle with additional salt and pepper as needed. Enjoy!

Recipe Notes

Tip: Brussels sprouts contain sulfur compounds that break down when cooking, releasing a temporary smelly odor! Use the vent/hood fan or crack a kitchen window for a few minutes while cooking.

Signs and tests to know you're in ketosis

Mon, 01 Apr 2019 19:42:17 GMT

The ketogenic diet is one of the most popular and effective ways to lose weight and improve your health. Knowing the signs and signals your body provides along with tests will help determine when you are in ketosis.

Signs and Symptoms

Weight loss - During the first week of the keto diet, the fastest weight loss occurs. This rapid weight loss is due to the restriction of carbohydrates.
Decreased appetite - The appetite decreases due to the higher fat intake causing a feeling of satiety to occur. Protein and vegetables are also part of this diet, creating a sense of fullness due to the high fiber content in the vegetables.
Increased focus and energy - Ketones are an essential fuel source for your brain.When you are in ketosis, a large portion of the brain will burn ketones instead of glucose. Long-term keto dieters have reported improved brain function and a more stable energy level, which is due to the rise in ketones and a more stabilized blood sugar level.

Tests to Determine if you are in Ketosis

Blood - This test is the most reliable and accurate method to determine if you are in a state of ketosis. You will need to purchase the hand-held device and test strips which can be expensive. You will also have to prick your finger for the blood sample. The levels of blood BHB, which are the predominant ketone in the body, will appear. When ketone levels exceed 0.5mM, you are in ketosis. The best time to do this test is between 4 and 7p.m.
Urine - Ketone test strips can be purchased in most pharmacies and is a reasonable indicator of being in ketosis. These urine test strips are inexpensive. This test will determine the presence of acetoacetate which is one of three ketones in the body. The best time to do this test is between 4 and 7 p.m.
Breath - The breath acetone meter is relatively new and is less accurate than the blood meter. This device is best to measure the acetone in your breath and give readings that show blood ketone levels at low concentrations.

The best time to do this test is between 4 and 7 p.m.The ketogenic diet produces weight loss and has many health benefits. Knowing when you are in a state of ketosis takes the guessing out of the diet game.

Keto alternative to eating potato chips (part 3)

Fri, 09 Nov 2018 22:43:26 GMT

Do you miss potato chips?

I've been talking about keto alternatives to potato chips. In my previous post, I introduced you to Quest Protein Chips and pork rinds alternative low carb dips. This is my final post in this potato chip series.

Parm Crisps

Parm crisps are baked Parmesan cheese. They're a bit thicker than a chip, more like a cracker. They taste fantastic and as with the other alternatives I showed you, they can paired with a plethora of low carb dips. These dips include pimento cheese, guacamole, salad dressing.

I've also used these to make hors d'oeuvres by topping them with a slice of pepperoni or olives.

You can grab parm crisps at whole foods, Costco and beyond. Costco sells them in 10 pound bags and they're fantastic. Another brand that I recommend is Cello who refers to these as "wisps".

Just beware, they will fill you up much faster than a potato chip!

Keto alternative to eating potato chips (part 2)

Thu, 08 Nov 2018 22:29:55 GMT

Do you miss potato chips?

In my previous post, I introduced you to Quest Protein Chips and alternative low carb dips. In this post, we have another great alternative to potato chips.

Pork Rinds

Doesn't matter what kind of pork rinds you choose, let your taste buds guide you. Store brand, artisan, doesn't matter. Pork rinds are an excellent alternative to potato chips. They come in flavors such as bbq, hot and spicy, salt and vinegar, salt and pepper, plain and more.

As with the Quest Protein Chips, you can dip these in your favorite low carb dressings to spruce up the flavor. My favorites are chipotle ranch and blue cheese. Guacamole is always an excellent dipping option. You can make your own ranch dressing using sour cream and a ranch seasoning packet. And don't forget the ever delicious pimento cheese or a classic salsa dip.

Pork rinds are versatile and perfect for football games. It gives you that crunchy, salty flavors you might miss. And even better, this is all easy to do.

Keto alternative to eating potato chips (part 1)

Wed, 07 Nov 2018 22:08:20 GMT

Do you miss potato chips?

Here are a few things that I use to keep my potato chip and dip cravings at bay.

Quest Protein Chips - Tortilla Style

This is a product I carry in my office. It is modeled after Doritos and has 4 grams of net carbs and 18 grams of protein. It is fantastic for a protein chip. These chips are very versatile. They are made in a nacho cheese and ranch flavor.

They are very popular and taste great.

I take a low carb salad dresssing, such as Wish Bone's chipotle ranch or any store brand blue cheese dressing and use it as a dip. Another great alternative for a dip is guacamole or pimento cheese.

These are perfect for when you are watching a football game or just in the mood for a delicious snack.

Obesity Medicine Perspective - Ketogenic Concepts

Tue, 13 Feb 2018 20:42:17 GMT

Keto is short for "Ketogenic"

When you burn fat as your primary energy source, you generate molecules called ketones. Ketones are detectable in your urine, blood and breath.

When you cut your carbohydrate cart, below a certain figure, for most people 20-30 grams, you will have to burn fat as your primary energy source and you will generate ketones. There are many methods to achieve this. No one person owns the keto diet.

Insulin pulls your body out of Ketosis

Insulin will keep you from generating these ketones. To avoid this, don't eat sugar and refined grains in all of it's forms, including breads, crackers and noodles. This includes whole wheat. When you eat these things, your blood sugar goes up, your body creates insulin to control that and you will no longer be in ketosis.

The third class of food is startches, like rice and potatoes. Starches break down quickly in your gut and rapidly raises your blood sugar and then you get an insulin surge. This once again pulls you out of ketosis.