If you've hit a weight loss plateau, consider these factors you may be overlooking. To achieve success, stick to a balanced diet and consistent exercise. Making lasting changes to your lifestyle and health habits is key for sustained progress. Ask yourself these six questions to implement these changes effectively.
1. Am I prepared to adopt lifestyle dietary changes? Being ready to change your eating habits is the initial step towards success. Identify the stressors or emotions that might hinder your dietary changes. Discuss these factors with your dietitian and establish goals to overcome them. 2. What will provide me with the motivation to adhere to my weight loss strategies consistently? Create a list of what motivates you, like upcoming events or better health. Ensure you can draw on these motivators during tough times. Surround yourself with supportive people who encourage you positively and share your health goals. If privacy is preferred, maintain accountability through self-tracking methods like journaling or digital tools. 3. Have I set realistic goals? Ensure your goals are realistic. Aim for a gradual weight loss of 1 to 2 pounds per week by creating a calorie deficit through diet and exercise. Consider setting a goal of losing 5% of your current weight initially, which can reduce health risks. Set both process (e.g., daily exercise) and outcome (e.g., weight loss) goals for success. 4. Am I finding pleasure in my new dietary habits? Adjusting your diet doesn't mean sacrificing taste or satisfaction. Consult your dietitian for meal plans tailored to your preferences. Incorporate healthy fats like avocados, olive oil, and nuts for satiety. Whether following a ketogenic or calorie-restricted diet, healthy fats can aid in feeling full. Minimize sugar intake and reduce consumption of refined carbohydrates, starchy vegetables, and high-fructose fruits. Prioritize berries, dark leafy greens, and fibrous vegetables. Consume dairy in moderation and opt for lean meats over processed ones. Choose whole foods rich in nutrients, fiber, and prebiotics over packaged and canned items high in sodium. Maintain adequate fluid intake especially while exercising. 5. Am I integrating exercise into my daily regimen? Regular physical activity, combined with calorie control, provides an advantage in weight loss. Exercise aids in burning excess calories not reduced by diet alone and offers numerous health benefits, such as mood enhancement and cardiovascular strengthening. Studies indicate that maintaining weight loss long-term is linked to consistent physical activity. The calories burned depend on activity frequency, duration, and intensity. Steady aerobic exercise, like brisk walking for at least 30 minutes most days, is effective for fat loss. Additional movement throughout the day, such as using stairs or parking farther away, contributes to calorie expenditure. 6. Am I dedicated to a lifestyle shift? Long-term weight management requires more than short-term dietary and exercise changes. These adjustments must become ingrained habits. Start by honestly evaluating your eating habits and daily routine. Once you've identified challenges, create a gradual strategy to change behaviors that hindered past efforts. Plan how to tackle setbacks to ensure success. Expect occasional setbacks, but persist in your healthy lifestyle for lasting results. Written by Danine Hayes, RDN Myketoweigh.weebly.com April 27,2024
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In recent years, "clean eating" has become a widespread dietary trend, yet its definition varies widely. Unlike terms like organic or gluten-free, "clean eating" lacks federal regulation in the U.S., leading to diverse interpretations and marketing approaches by consumers and the food industry. The ketogenic diet, originally developed in the 1920s for epilepsy patients, has evolved to prioritize healthier food choices akin to clean eating. Initially focusing on high-fat, low-carb foods, it now emphasizes nutrient-dense, minimally processed options. Modern ketogenic diets promote whole foods like fruits, vegetables, lean proteins, nuts, seeds, and healthy fats, while avoiding highly processed and sugary foods. Quality fats, such as those found in avocados, nuts, seeds, and fatty fish, are favored over processed alternatives, promoting cardiovascular health and overall well-being. Recognizing the importance of micronutrients and fiber, ketogenic diets encourage the consumption of nutrient-rich vegetables, leafy greens, and low-carb fruits. This ensures a well-rounded diet and reduces the risk of deficiencies and digestive issues. The ketogenic diet offers multifaceted benefits, including reducing inflammation, stabilizing blood sugar levels, and improving insulin sensitivity, which collectively support overall metabolic health. By emphasizing whole foods and quality fats, clean eating within the framework of the ketogenic diet promotes long-term health and well-being. Integrating these principles leads to improved health outcomes and a more balanced lifestyle. Written by Danine Hayes, RDN Myketoweigh.weebly.com By Danine Hayes, RDN Myketoweigh.Weebly.com Meal preparation is an invaluable time-management strategy, offering not only convenience but also steadfast support for maintaining a nutritious diet. Here are some my expert recommendations to facilitate your journey: 1. Opt for rich in fat Proteins: Choose from a variety of proteins rich in healthy fats suitable for the keto diet, such as salmon, eggs, fatty cuts of meat. Enhance flavor and preservation by marinating with oregano, basil, garlic, and a hint of lemon juice. 2. Embrace Colorful Vegetables: Roast an array of vibrant vegetables, including zucchini, spinach, asparagus, bell peppers, and kale to complement your meals. 3. Incorporate Healthy Fats: Elevate nutritional balance by drizzling olive oil over your roasted vegetables or adding sliced avocado to your dishes, integral components of a well-rounded keto diet. Additionally, consider adding nuts and seeds such as flaxseeds, chia seeds, hemp seeds for both healthy fats and flavor enhancement. 4. Explore Low-Carb Options: Experiment with cauliflower rice, zucchini noodles, or a bed of leafy greens as wholesome, low-carbohydrate alternatives for a satisfying meal foundation. 5. Infuse Variety: Keep mealtime engaging by diversifying your protein, vegetable and healthy fat combinations throughout the week. Elevate taste sensations with a selection of flavorful low carb sauces. 6. Minimize Waste: Exercise prudence in meal preparation, avoiding over-preparation to prevent food spoilage. Recognize the shelf life of perishable items, typically lasting up to four days in the refrigerator, and consider freezing leftovers for future use. For further inspiration and meal plan ideas, visit Myketoweigh.weebly.com to discover a wealth of resources tailored to your dietary preferences and lifestyle goals. By embracing these meal-preparation practices, you'll streamline your weekday routines, affording yourself more leisure and relaxation opportunities come the weekend Many individuals adopting a ketogenic lifestyle often find themselves losing their 'sweet tooth' and opting to eliminate sugar alternatives entirely. Nonetheless, indulging in a treat made with non-nutritive sweetener on special occasions can still be enjoyable. Here's a meticulously selected list of non-nutritive sweeteners suitable for occasional consumption in small quantities, along with those best avoided, all while staying in ketosis.
Navigating the realm of non-nutritive sweeteners within the context of a ketogenic lifestyle requires careful consideration. While some options like erythritol and monk fruit offer minimal impact on metabolism and are generally safe in small amounts, others like Sucralose and aspartame may have potential implications for metabolic health. Research on Sucralose and aspartame-based sweeteners suggests that they induce glucose intolerance by altering gut microbiota, affecting insulin response, blood sugar levels, and overall metabolic health. These sweeteners may indirectly influence ketosis by possibly prompting insulin secretion, promoting fat storage over fat burning. Studies also suggest that while Stevia may alter gut microbiota, it doesn't appear to affect glucose intolerance significantly. It's essential to be cautious with agave nectar, as it is rich in carbohydrates, containing 70-90% fructose. Consuming it while on a ketogenic diet can stimulate the liver to produce small particle-sized LDL cholesterol, which is considered unfavorable for health. Understanding the effects of these sweeteners on insulin response, blood sugar levels, and gut microbiota can help individuals make informed choices while striving to maintain ketosis. It's essential to balance occasional indulgence with mindful consumption, always prioritizing overall health and wellness. By staying informed and mindful of the sweeteners we choose, we can continue to enjoy the benefits of a ketogenic lifestyle while savoring the occasional treat guilt-free. Here's to sweetening our journeys toward health and vitality, one thoughtful choice at a time. Written by Danine Mele-Hayes, RDN One of the most common inquiries from my clients pertains to the selection of suitable snacks for a ketogenic diet. While whole foods are always my first recommendation, I understand the need for convenient options to fit our often-busy lifestyles. With the current abundance of packaged foods, determining true keto-friendly options has become increasingly challenging. Selecting appropriate food can sometimes be of paramount importance, especially for individuals adhering to a ketogenic diet for therapeutic purposes. To address this concern, I've curated a list of keto-friendly snacks primarily based on the keto ratio and sugar content. When choosing a keto-friendly snack, it's crucial to carefully examine the label. For a a standalone snack, look for options with a minimum 1.0:1 ratio, where the grams of fat equal or exceed the combined grams of net carbohydrates and protein. Aim to limit total sugar to 3 grams or less per serving. To boost the fat content of your snacks for a higher ratio diet, consider incorporating one or two servings from your list of healthy fats. While I've included specific brands in my compilation, I acknowledge that numerous other products may suitable and offer better value, quality ingredients, or organic certification. I commit to continually updating this list as new products emerge in the market. However, consumers must remain vigilant against misleading advertising and personally verify the nutritional information to ensure compliance with keto guidelines. If you have any questions about the appropriateness of a product, it's advisable to consult with your dietitian for personalized guidance.
Beef jerky - Amazon.com: The New Primal Grass-Fed Beef Sticks, Keto & Gluten Free Healthy Snacks for Adults, Sugar Free Low Carb High Protein Snack, Paleo Whole30 Jerky Beef Sticks (Spicy Beef - 20 Count) : Grocery & Gourmet Food Whisps (Cheese Crisps) Amazon.com: Whisps Cheese Crisps Cheddar Cheese | Protein Chips | Healthy Snacks | Protein Snacks, Gluten Free, High Protein, Low Carb Keto Food (2.12 Oz, 4 Pack) Pork rinds Pork King Good White Cheddar Pork Rinds Almond crackers (Simple Mills)- Simple Mills Sea Salt - 4.25oz : Target Amazon.com: Simple Mills Almond Flour Crackers, Fine Ground Sea Salt Snack Packs - Gluten Free, Vegan, Healthy Snacks, 4.9 Ounce (Pack of 3) NuTrail Keto Nut Granola Honey Nut 2-pack (22 oz. each) https://www.costco.com/nutrail-keto-nut-granola-honey-nut-2-pack-22-oz.-each.product.4000146917.html Jojo’s dark chocolate bites, macadamia nuts & coconut with sea salt Amazon.com: JOJO's Dark Chocolate Bites Made with Hemp, Plant Based Protein, Low Sugar, Low Carb, Vegan, Paleo & Keto Friendly, Healthy Snack, Variety Pack, 3.9oz Bag (4 Count) : Grocery & Gourmet Food Salami sticks - Amazon.com: Trail'S Best Double Salami Stick (Pack of 20) : Grocery & Gourmet Food Cheese Bars Amazon.com: Just The Cheese Bars, Crunchy Baked Low Carb Snack Bars - 100% Natural Cheese. High Protein and Gluten Free, Aged Cheddar, Pack of 12 : Grocery & Gourmet Food Keto Biscuit Zero Carb Mix - Amazon.com : Keto Biscuit Zero Carb Mix - Keto and Gluten Free Biscuit Baking Mix - 0g Net Carbs Per Biscuit - No Erythritol, Easy to Bake - No Sugar Alcohols - No Nut Flours - Makes 12 Biscuits (23g Mix) : Grocery & Gourmet Food Freestyle Snacks Olive Snack Packs Amazon.com : Freestyle Snacks Olive Snack Packs - Fresh Pitted Green Olives, Jumbo-Sized, Grown in Greece, All Natural, Non-GMO, Paleo, Sugar-Free, Keto Snacks, Salty Snack - Hot & Spicy, 4oz (3 Pack) : Grocery & Gourmet Food Whisps (Cheese Crisps) Amazon.com: Whisps Cheese Crisps Cheddar Cheese | Protein Chips | Healthy Snacks | Protein Snacks, Gluten Free, High Protein, Low Carb Keto Food (2.12 Oz, 4 Pack) Fat Snax! Almond Flour Crackers Cheddar (2-3 g Net Carbs) Fat Snax | Keto Crackers from Fat Snax KIND Zero Added sugar Bars Amazon.com : KIND ZERO Added Sugar Bars, Keto Friendly Snacks, Dark Chocolate Nuts and Sea Salt, 6.2oz Box (5 Bars) : Everything Else Baked bacon strips- Amazon.com: Hormel Black Label Fully Cooked Bacon,10.5 Ounce (Pack of 1) : Grocery & Gourmet Food Perfect keto bars https://a.co/d/8A4Y2jY Flackers flaxseed crackers https://a.co/d/bijpkRu Skinny dip dark chocolate almonds https://a.co/d/hlMWx81 Chocxo Dark Chocolate Coconut cups https://a.co/d/69xQUDl Written by Danine Mele-Hayes RDN Medium-chain triglyceride (MCT) oil is a type of dietary fat that consists of medium-chain fatty acids. MCTs are shorter in length compared to long-chain fatty acids, and they are metabolized differently in the body. The main types of oil in MCT oil are caprylic acid (C8), capric acid (C10), and sometimes a small amount of lauric acid (C12). C8 and C10 are considered the most desirable MCTs for their quick conversion into ketones, providing efficient energy for those following a ketogenic diet.
MCT oil is derived from natural sources such as coconut oil or palm kernel oil. Due to their shorter chain length, MCTs are rapidly absorbed and can be quickly converted into energy by the liver. This makes MCT oil a popular choice for those following ketogenic diets or seeking a fast and efficient energy source. It has various potential health benefits, including supporting weight management, providing a quick energy boost, serve as a fast alternative energy source for the brain, and aiding in ketosis. Medium-chain triglycerides (MCTs) can be found in various natural sources. Common sources of MCT oil include: ***Coconut oil is a rich natural source of MCTs, particularly lauric acid, caprylic acid, and capric acid. ***Palm Kernel Oil is similar to coconut oil, palm kernel oil contains MCTs and is often used for MCT oil production. ***Dairy Products such as whole milk, butter, and cheese have small amounts of MCTs. ***Olive oil, canola oil, and soybean oil also contain smaller amounts of MCTs not as concentrated as coconut oil or palm kernel oil. Incorporating MCT oil into your diet offers numerous advantages, including: 1. MCTs may enhance fat burning and increase satiety which can be helpful for weight loss as well as improved energy and endurance for athletes. 2. Research indicates that the consumption of MCT oil is associated with elevated ketosis, a state linked to enhanced cognitive function and memory. Ketosis has proven benefits for conditions like seizure disorders and Alzheimer's disease. 3.Enhancing digestion, fostering the growth of beneficial bacteria, optimizing nutrient absorption, and swiftly fueling the cells lining the intestines are ways in which MCT oil contributes to supporting gut health. 4.MCT oil has been studied for its potential antiviral and antifungal properties. Caprylic acid is known for its antimicrobial effects. It may help combat certain viruses and fungi by disrupting their cell membranes and inhibiting their growth. While research is ongoing, these properties suggest that MCT oil could have some beneficial effects against certain viral and fungal infections. However, it's important to note that MCT oil is not a substitute for medical treatment, and consulting with a healthcare professional is advisable for specific conditions. Exercise caution when introducing MCT oil to your diet, as excessive consumption may result in digestive problems like nausea, stomach cramps, and diarrhea. This is often attributed to the body's limited ability to absorb large amounts of MCTs at once. To reduce the risk of digestive side effects, start with smaller doses and progressively increase your intake. Integrate MCT oil into your diet daily by blending it into smoothies, mixing it into salad dressings, or adding it to your coffee. Another option is cooking with MCT oil at low temperatures, as it has a high smoke point. Always consult with a healthcare professional before making significant dietary changes. Over the years, the ketogenic diet has emerged as a groundbreaking treatment for epilepsy, offering hope and relief to countless individuals suffering from seizures. This dietary approach, characterized by high fat, low carbohydrate intake, has undergone a remarkable evolution in its application to epilepsy management. From its humble beginnings to its current status as a recognized therapy, the ketogenic diet has transformed the landscape of epilepsy treatment and many other neurologic disorders. This summary explores the journey of the ketogenic diet for epilepsy, tracing its development, scientific breakthroughs, and the profound impact it has had on patients' lives.
In recent years, there has been a growing interest in exploring the potential therapeutic benefits of the ketogenic diet beyond its traditional applications. Studies are currently underway to investigate the efficacy of the ketogenic diet in managing mental illnesses such as depression, anxiety, bipolar disorder, and schizophrenia. Preliminary research suggests that the ketogenic diet may have neuroprotective effects and could help regulate neurotransmitter activity, potentially offering a novel approach to mental health treatment. Furthermore, ongoing research is examining the role of the ketogenic diet in cancer management. Preclinical studies have demonstrated promising results, indicating that the ketogenic diet may inhibit tumor growth, enhance chemotherapy effectiveness, and improve overall patient outcomes. Clinical trials are now underway to further elucidate the potential benefits of the ketogenic diet as an adjuvant therapy for various types of cancer. While more research is needed to fully understand the mechanisms underlying the effects of the ketogenic diet on mental illness and cancer, these studies represent an exciting frontier in medical research. The outcomes of these investigations have the potential to revolutionize our approach to treating these challenging conditions and offer new hope to patients and clinicians alike. Gut health refers to the well-being of the gastrointestinal tract, including the stomach, intestines, and the complex community of microorganisms (microbiota) residing in the digestive system. A healthy gut is essential for proper digestion, nutrient absorption, and overall well-being. Probiotics, live microorganisms and yeast, contribute to a healthy gut by promoting a balanced and diverse microbiota. They help maintain the equilibrium of "good" bacteria in the digestive system, which is crucial for proper digestion, nutrient absorption, and overall gut function. Probiotics can also support the immune system and may play a role in influencing various aspects of health, including mood and inflammation. Consuming probiotic-rich foods can be beneficial for maintaining gut health. A healthy gut can have a positive impact on mood through the gut-brain axis, a bidirectional communication system between the gut and the brain. The gut microbiota produces neurotransmitters and communicates with the central nervous system, influencing mood and emotions. A balanced and diverse gut microbiome is associated with better mental health, while imbalances may be linked to conditions like anxiety and depression. Probiotic-rich foods such as low carb yogurt with live culture, kefir unsweetened, sauerkraut with live culture, Dill pickles with live culture, Umeboshi – (fermented plum), Kimchee, Fermented vegetables with live culture, Apple cider vinegar, raw* Micro-algae; chlorella, Cultured butter, Olives – (Kalamata are lowest in carb), and Miso soup can also support a healthy gut. Prebiotics are non-digestible fibers found in certain foods that promote the growth and activity of beneficial bacteria in the gut. They serve as a source of nourishment for these "good" bacteria, helping them thrive and maintain a healthy balance in the gut microbiome. Prebiotics are typically found in foods rich in soluble fiber, such as certain fruits, vegetables, and whole grains. Foods high in prebiotics that are low in carbohydrates include: Asparagus, Jerusalem artichokes, Avocado, Jicama, Cabbage, Kale, Cauliflower, Mushrooms, Chicory root tea, Onions, Leeks, Scallions, Garlic, Radishes, Greens, Shoots and sprouts, green banana. Created by Danine Mele-Hayes, RDN |
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