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Low Carb Strawberry Cheesecake | Dessert | Caveman Keto

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WHY I DO A KETOGENIC DIET | Ketogenic Diet VS Low Carb Diet

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High Carb Foods to Avoid on a Low Carb Diet: Thomas DeLauer

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High Carb Foods to Avoid on a Low Carb Diet: Thomas DeLauer…
Sugar Alcohols:
Sugar alcohols are a hybrid between a sugar molecule and an alcohol molecule – but are neither one nor the other. A sugar alcohol is also known as a polyol and can be classified as a carb – most are derived from corn starch from genetically modified corn. Commonly included in most sugar free and “low-carb” products, but they do have a caloric/carb value. Each gram of a sugar alcohol turns into anywhere from less than 1 to as much as 3 calories.
Use of Sugar Alcohols:
Sugar alcohols are slowly and incompletely absorbed in the body. Once they are absorbed they use very little to no insulin to convert to energy as sugar alcohols are incompletely absorbed in the digestive system. A process called “passive diffusion” takes place – sugar alcohols that were consumed draw water into the bowels – results in only partial breakdown. The un-metabolized part of the sugar alcohol starts to rot, which creates a favorable environment for undesirable bacteria and pathogens to thrive and grow.
How to Calculate:
Subtract half of the grams of sugar alcohol listed on the food label from the total grams of carbs. Ex: Carbs: 20, Sugar Alcohol: 10, Total Carbs: 15
Fiber:
Dietary fibers are considered complex carbs, but because fiber doesn’t raise blood glucose, low-carb dieters don’t “count” fiber since our body’s digestive enzymes can’t break it down. Fiber can provide calories, not as glucose, but as products of fermentation in the colon, similar to a sugar alcohol. Some fibers, called soluble fibers, either absorb water and become gels or dissolve in water and reach the intestine where they are digested by bacteria. As they are digested by bacteria, soluble fibers produce short-chain fatty acids (SCFAs) that provide your body energy. The FDA estimates that fibers fermented by bacteria provide about 2 calories per gram of fiber. Insoluble fibers travel to the intestine with very little change. Instead of being digested, insoluble fibers increase bulk, soften stool, and shorten transit time through the gastrointestinal tract.
Starchy Vegetables: (corn, peas, squash, lima beans)
Starchy foods are often referred to as 'carbs' because they have such a high carb count – there are many types of vegetables, referred to as starchy vegetables, that are actually fairly high in carbs.
For example:
1-cup of cooked sweet corn contains about 31 grams of total carbs, including 3.6 grams of fiber, 6.8 grams of sugar. A cup of cooked peas provides 25 grams of total carbohydrates, 8.8 grams of fiber and 9.5 grams of sugar. 1 Medium-sized potato contains 37 grams of carbs, 4 of which are fiber. All digestible starch gets turned into sugar as it passes through the digestive tract – results in elevations in blood sugar and dangerously higher insulin levels. This means that even seemingly healthy food choices can lead to increases in blood sugar and insulin, which can lead to insulin resistance, prediabetes, or diabetes.

References:
1) Starchy foods (carbs) – British Nutrition Foundation. (n.d.). Retrieved from

2) List of Starchy Foods to Avoid | Healthy Eating | SF Gate. (n.d.). Retrieved from https://healthyeating.sfgate.com/list-starchy-foods-avoid-12200.html

3) Stop Starch-Induced Glucose Surges – page 1 | Life Extension. (n.d.). Retrieved from https://www.lifeextension.com/magazine/2013/7/stop-starch-induced-glucose-surges

4) 14 Foods to Avoid (or Limit) on a Low-Carb Diet. (n.d.). Retrieved from https://www.healthline.com/nutrition/14-foods-to-avoid-on-low-carb#section4

5) What You Need to Know About Sugar Alcohols | Breaking Muscle. (n.d.). Retrieved from

6) Do Fibers Count as Calories and Carbohydrates? – Fiber FactsFiber Facts. (n.d.). Retrieved from https://www.fiberfacts.org/fibers-count-calories-carbohydrates/

7) Fiber | The Nutrition Source | Harvard T.H. Chan School of Public Health. (n.d.). Retrieved from

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Ketosis: The Top 3 Veggies for Low Carb Diets: Thomas DeLauer

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Ketosis: The Top 3 Veggies for Low Carb Diets: Thomas DeLauer

You shouldn't be afraid of the vegetables when you're in ketosis. Don't listen to the people that tell you that all these veggies are going to kick you out of ketosis and all this and it's going to ruin your time, because it doesn't always apply. I want to give you the three top vegetables that you should be eating, without a doubt, when you're in ketosis. It comes down to a few different factors. It's not just carbohydrates, although they do weigh a big part in this.

The first vegetable that you really want to make sure you get a ton of when you're in ketosis is asparagus. Why? For one, asparagus is one of the lowest carbohydrate vegetables that you're going to find. Generally speaking, like 10 to 15 stalks of asparagus, you're only going to have like four grams of carbs. Within that, you're going to have two grams of fiber, so you really have barely any net effective carb, but it's more so than just that. It's the fact that it is a heavy, heavy prebiotic fiber. That prebiotic fiber helps act as a fertilizer for your intestinal tract and a fertilizer for the gut bacteria. When you're in ketosis, a lot of times we get a little bit of digestive upset right out the gate because our bodies are adapting to this new style of eating. Some of the gut bacteria that we were proliferant in before starts to go away and we start to establish new gut bacteria, which means we need that fertilizer to help it grow.

Additionally, asparagus has something called asparagine in it. That asparagine in it is a very, very powerful component that helps our kidneys out. It helps our kidneys flush out extra calcium, and it helps our livers out too. We have a huge detoxing effect that comes from asparagus when we're in ketosis.

Next up, cabbage. Why cabbage? For one, it's cruciferous, which I'm going to talk about in a little bit, but number two, it is huge when it comes to a probiotic effect. Yep, talking about gut health again. Cabbage contains a lot of sulfur as well. That sulfur can help heal some issues from acid reflux. A lot of times when people first start having fats in their diet, they start getting some issues where they feel really acidic, sometimes they get heart burn. The sulfur in the cabbage can help that, but one thing that I love when I'm in ketosis is sauerkraut.

Third, bok choy. Bok choy is quickly becoming one of my favorite vegetables. It's another cruciferous one. Let me drop some knowledge on your regarding cruciferous vegetables. Contains something called indole-3-carbinol and diindolylmethane, also known as DIM. These are estrogen modulators. When you're in ketosis, we are doing a good job at modulating a lot of our hormones to begin with. Everything kind of balances out, but high levels of estrogen are usually associated with higher levels of body fat. If we can reduce the bad estrogens in the body, we can usually reduce that overall negative feedback that ends up producing more body fat.

Now, to make matters better, bok choy is awesome in Vietnamese pho. If you just skip out on the noodles, add the bok choy, and add some of those other veggies, you're off to the races.

2 Ingredient Low Carb Tortillas | Keto

2 Ingredient Low Carb Tortillas | Keto
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2 Ingredient Low Carb Tortillas | Keto
2 Ingredient Low Carb Tortillas | Keto

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What's up What's up! This past week I completely changed my diet from eating high protein, high carb and low fat to eating almost no carbs, way less protein and high fat. This week has been challenging as well as eye opening to say the least. I'm not sure if I'll keep up the keto diet, but I'd love to hear what you think I should do in the comments section below!

Ketogenic Diet vs. Low Carb Diet: Thomas DeLauer

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Ketogenic Diet vs. Low Carb Diet: Thomas DeLauer-
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-Ketosis is when your body turns to fat rather than carbohydrates for energy. Ketosis can occur during fasting, when you reduce the amount of carbs or calories in your diet, during pregnancy or after exercising for a long period of time. Many diets use ketosis as the means of burning fat while maintaining muscle – examples include the Atkins diet and other low-carb diets. This strategy can also lead to decreased hunger. How long does it take to kick your body into fat burning, ketosis mode? Roughly 3-4 days of consuming less than 50 carbs per day, the equivalent of 2 bananas. Benefits include weight loss, seizure prevention, cardiovascular health and type-2 diabetes help, to name a few.
How does it Work? When glucose is in short supply, your liver will break down fats into ketones, which are then used throughout your body for energy. Muscles and other tissues in your body use ketones rather than glucose for energy metabolism. In a healthy person, the production of ketones for energy is the body’s natural response to starvation, so this happens when dieting, overnight and during fasting.
Glucose or Ketones: Which is More Effective? Many brain diseases, such as epilepsy, are already being treated by the ketogenic diet. The mechanisms to why it helps the brain are still being studied, but there are some possible reasons that ketones seem to be a good energy source for the brain. One major Ketone, beta-hydroxybutyrate, or BHB, provides more energy per unit of oxygen than glucose, and thus may be even more efficient than glucose at providing energy to the brain. (3)
-The ketogenic diet has also been found to increase the number of mitochondria in brain cells. In a 2004 study on rats, one group was fed a ketogenic diet while the other was fed a normal diet. A positive impact was found on the gene expression for mitochondrial enzymes in the hippocampus, the memory and learning center of the brain. (4)
Ketosis and Body Water Composition: High fat and low carb diets are known to lead to fast weight loss. The fast weight loss is due to water weight being shed (5)
-When you decrease carbs, you decrease water storage in the body.
Who Can Benefit From Ketosis? If you are looking to shed some body fat, ketosis may be a good tool. This can go along with an exercise regimen as you maintain muscle while losing fat. Ketosis can also benefit those who need to boost brain power as energy may be utilized more effectively in the brain.
*Be careful because those with diabetes can get too high of a level of ketones in their blood, which is very dangerous. This occurs due to the low levels of insulin in the blood, which will signal the body to produce excess ketones that will build up in the blood, making the blood pH too low.
References:
1. What is Ketosis?
https://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis
2. Diabetes Education Online https://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes/how-the-body-processes-sugar/ketones/
3. The fat-fueled brain: unnatural or advantageous? https://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/
4. A cDNA microarray analysis of gene expression profiles in rat hippocampus following a ketogenic diet
https://pubmed.ncbi.nlm.nih.gov/15469884/
5. Composition of Weight Loss During Short Term Weight Reduction
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC333231/pdf/jcinvest00645-0194.pdf

The Ketogenic Diet Explained in Under 5 Minutes. Low Carb = Best Weight Loss Diet?

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The Ketogenic, aka "Keto" Diet is a widely popular diet that stuck through longer than many of the fad diets that comes and goes. So what's so special about this diet?

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Low Carb Muffin Recipe Perfect for Breakfast or Dessert | Keto Recipes

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Dry Contents:
1 1/4 Cup Almond Flour
2 Tablespoon Coconut Flour
2 Tsp Cooking Powder
1 Tsp Xanthan Gum Tissue
1/4 Tsp Salt

Wet Ingredients:
4 oz Cream Cheese
3 Big Eggs (Area Temperature Level).
1/4 Cup Sweetener of Choice.
4 Tbsp Butter (Browned).
1 Tsp Vanilla Extract.

Add in Choices: Rasberries, Blueberries (My Favorite), Chocolate, Nuts.

Directions:.

* Incorporated dry active ingredients with each other in a dish as well as reserved.
* Cream cream cheese and also sweetener along with electrical blender or food processor.
* Include eggs and proceed combining with electrical mixer.
* Add Remove, salt and also browned butter as well as switch to hand mixing.
* Include completely dry ingredients to damp components (I blend half of the completely dry active ingredients at a time.
* Fold in you add ins.
* Location in muffin tins or a loaf.
* Bake in 350 Level oven for.
* 15-20 Minutes for muffins.
* 30-45 Minutes for loaf.
* Examination if done by using a toothpick or fork.
* Allow trendy totally before consuming (The texture is much better when totally cooled down).

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