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Must Include Key Foods For A Keto Diet

By leec Leave a Comment

Key Foods To Get These Key Nutrients

Key Foods For Keto Diet

In the video below Dr. Berg is going to talk about some of the key foods you need on a keto diet. These food are the ones that contain the key nutrients that you will also need on your diet.

The first nutrient is vitamin C.

So consume bell peppers, sauerkraut and lots of vegetables.

Omega 3s

From wild caught salmon and fatty fish is good.

Then you have vitamin B1

From sunflower seeds, nutritional yeast.

Potassium and Magnesium

Can be gotten from 7-10 cups of vegetables.

Iodine

Is key and gotten from seafood and sea kelp.

Iron

Is also important – get them from red meat or even organ meats.

Phytopnutrients

From sprouts and cruciferous are important from a health standpoint and cleaning up all the chemicals in our environment.

In the video Dr. Berg goes into a lot more detail on why you need these nutrients.

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The featured image was captured from the video.

The quote came from the video description.

8 Ways The Food Industry Hides Sugar Content From Us

By leec Leave a Comment

This Added Sugar Is Killing Us

hidden sugar

I hope you all know that eating sugar is really bad for your health. Sugar has a direct link to diabetes, obesity and heart disease.

Studies show that people are eating too much sugar. Yet we are not pouring sugar on our food. Much of the sugar we consume is hidden from us and that has to stop.

You need to know these 8 ways that the food industry hides the sugar content in our foods from us.

1. Calling Sugar by a Different Name

Sugar is the general name given to the short-chain carbs that give your food a sweet taste. However, sugar has many different forms and names.

The fact that companies use these different types of sugar, especially ones with more unusual names, makes spotting sugar on food labels difficult.

Dry Sugar

To stop yourself from accidentally eating too much sugar, look out for these added sugars on food labels:

  • Barley malt
  • Beet sugar
  • Brown sugar
  • Buttered sugar
  • Cane juice crystals
  • Cane sugar
  • Caster sugar
  • Coconut sugar
  • Corn sweetener
  • Crystalline fructose
  • Date sugar
  • Dextran, malt powder
  • Ethyl maltol
  • Fruit juice concentrate
  • Golden sugar
  • Invert sugar
  • Maltodextrin
  • Maltose
  • Molasses
  • Muscovado sugar
  • Panela
  • Palm sugar
  • Organic raw sugar
  • Rapadura sugar
  • Evaporated cane juice
  • Confectioner's (powdered) sugar

Syrups

Food manufacturers also add sugar to foods in the form of syrups. Syrups are usually thick liquids that are made up of large amounts of sugar dissolved in water.

Common syrups to look out for on food labels include:

Unfortunately, the list of different names for sugar is even longer. For a more detailed review of the names that sugar can go by, check out this article.

Bottom Line: Sugar has many different names and forms, which can make it difficult to spot sugar on food labels.

2. Using Many Different Types of Sugar

Ingredients are listed by weight, with the main ingredients listed first. This means that the more of something there is in a food, the higher up on the list it appears.

Food manufacturers often take advantage of this. To make their products appear healthier, some use smaller amounts of three or four different types of sugar in one product.

These sugars then appear further down on the ingredients list, making a product look like it's low in sugar when sugar is actually one of the main ingredients.

For example, some protein bars — despite being considered healthy — are very high in added sugar. There may be as much as 7.5 teaspoons (30 grams) of added sugar in a single bar.

Below is an example of an ingredients list taken from a protein bar. The different sugars are indicated in bold.

  • Protein blend (soy protein isolate, whey protein concentrate, calcium caseinate)
  • Corn syrup
  • Fructose
  • Chocolate
  • Flavored coating (sugar, fractionated palm kernel oil, cocoa, whey, nonfat milk, soy lecithin, natural flavor)
  • Cocoa
  • Water
  • Coconut oil
  • Natural flavor
  • Soy lecithin
  • Maltodextrin
  • Guar gum
  • Salt
  • Carrageenan

The ingredients list makes this bar look like it contains more protein than sugar, since the first ingredient on the list is a protein blend.

However, there are four different types of sugar in this bar.

This means that, despite containing 20 grams of protein, this bar contains 29 grams of sugar. That's two more grams of sugar than a Snickers bar.

So if you're looking at food labels, be aware that there may be more than one type of sugar listed on the label.

Bottom Line: Food manufacturers can sometimes use three or four different types of sugar. These are often added in smaller amounts and can make a product look lower in sugar than it is.

3. Adding Sugar to Foods You'd Least Expect

It's common sense that a piece of cake or a candy bar probably has a lot of sugar in it.

However, some food manufacturers add large amounts of sugar to foods that are generally not sweet. Examples include breakfast cereals, spaghetti sauce and yogurt.

Some yogurts can contain as much as 6 teaspoons (29 grams) of sugar in a single container.

Even whole-grain breakfast bars, which may seem like a healthy choice, can contain as much as 4 teaspoons (16 grams) of sugar in one bar.

Many people don't realize these foods contain added sugar, and are therefore unaware of how much they're consuming.

So if you're buying food or ingredients that have been pre-packaged or processed, make sure you read the label and check the sugar content — even if the food is labeled as healthy.

Bottom Line: Sugar can be added to all sorts of foods, even ones that don't taste sweet. Make sure to check the labels of packaged or processed foods.

4. Using “Healthy” Sugars Instead of Sucrose

Food companies also make some of their products appear healthier by swapping sugar for an alternative “healthier” sweetener.

These unrefined sweeteners are usually made from the sap, fruit, flowers or seeds of plants. They may also be made by animals — like honey, for example.

Products that contain these sweeteners will often have claims on their labels, such as, “contains no refined sugar” or “refined sugar-free.” This means that they don't contain white sugar, which has been processed to remove the molasses.

These sugars can appear healthier, since some are thought to have a slightly lower glycemic index than regular sugar and may provide a few nutrients.

However, the amount of nutrients these sugars provide is usually very low and “unrefined” added sugar is still added sugar.

There is also currently no evidence that swapping one form of sugar for another will provide any health benefits, particularly if you are still eating too much sugar.

Here are a few examples of common sweeteners that are high in sugar, but often labeled as healthy:

  • Agave syrup
  • Birch syrup
  • Coconut sugar
  • Honey
  • Maple syrup
  • Raw sugar
  • Cane sugar
  • Sugar beet syrup

If you see these sweeteners on a food label, remember that they are still sugar and should be eaten sparingly.

Bottom Line: Food manufacturers sometimes replace white table sugar with unrefined or “raw” sugar. This can make the product appear healthier, but unrefined sugar is still sugar.

 

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5 Combining Added Sugars With Natural Sugars on the Ingredients List

6. Adding a Health Claim to Products

7. Having a High Number of Servings per Pack

8. Making Sweet Versions of a Low-Sugar Brand

For mare info on these last 4 ways head on over to the source article.

The featured image came from pixabay.com.

Butter Can Make Your Pants Fall Off!

By leec Leave a Comment

Butter Is One Of The Best Diet Foods There Is

butter is diet food

For many of us on a keto diet, you can literally say that butter and other healthy fats makes our pants fall off. Butter is a great source of good fats for your keto diet. If you are not familiar with the keto diet you probably won't believe that other fats such as bacon, cream, cheese, fatty cuts of meat cooked in coconut oil (or lard) are also all great diet foods.

I’m about to tell you something you might not believe at first, but fat does not make you fat. The more fat you eat, the less fat you’ll have hanging over your belt.

“Butter is diet food for people who tend to get fat.”

And if saying “butter is diet food” shocks you, I’ll take it a step further, and shock you more. I know Butter and cream and bacon and lard are fantastic health restoring miracle foods. I lost 100 pounds in 7 months and another 45 pounds in the 7 months after that for a total of 145 pounds in 14 months.

  • Eating fat is the best cholesterol medicine.
  • The best heart burn and acid reflux medicine is eating fat.
  • Eating fat is the best joint pain reliever.
  • The best weight loss medicine and the best appetite suppressant is eating fat.

Listen, I’m the drug companies worst freaking nightmare, I’m a middle aged man, and I’m not on any of their pills.

  • I don’t smother when I sleep on my back,
  • I don’t have acid reflux or heartburn anymore,
  • I don’t have cholesterol problems or high blood pressure,
  • I don’t get the shakes from my sugar going too low.
  • I used to have such severe joint pain and stiffness that I could barely get out of bed in the morning. It was painful to walk, my knees and feet hurt so bad I could only use them by grinning and baring it. And my hands and shoulders were no picnic either, let me tell you.

I used to live on Aleve just to make it through the day, but now I don’t have joint aches and pains anymore. The drug companies can’t sell me their pills anymore. I’ve been on a high fat low carb diet every day for 16 months.

Bob has a lot more of his story to tell you in this video. Have a look see.

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Sugar Is a Poison for Fat People

I went on this diet because I found out WHY I was fat and sick and hurting from joint pain, it was because I couldn’t handle sugar. I’m not saying sugary foods are bad for everyone, obviously there are people who handle them quite well. I’m saying they’re poison to people like me. Poison to people who tend to get fat. Sugar is a poison to people like me and YOU, if you’re fat around the middle. Sugar is the poison and eating fat is the cure.

If you want to find out more about the keto diet – grab a copy of the book “Body Reboot” – right now it's on special in this FREE plus shipping offer.

The featured image came from pixabay.com.

To discover more of “Butter Bob Briggs” story go to his blog post.

 

The Oil Which Will Ignite Your Keto Lifestyle

By leec Leave a Comment

Discover The Many Benefits Of MCT Oil

MCT Oil

One source of MCT oil is coconuts. Which leads to the question which is better MCT oil or coconut oil. MCT oil which means Medium-Chain Triglycerides can also be found in other foods such as avocados and macadamia nuts. The better choice of oils for a keto lifestyle is MCT oil with a few exceptions where coconut oil should be used.

What Makes MCT Oil Better Than Coconut

1. MCT Oil Contains Only ‘High Test’ Fats
This is most important if you are eating low carb and want to burn off fat instead sugar for energy. In a given tablespoon of coconut oil, approximately 60% of it is from medium chain triglycerides (MCTs). The remaining 40% is from other fats with their own benefits.

There are 4 different types of MCTs that make up this 60%. The greatest percentage comes from lauric acid, an MCT that has many health benefits. Unfortunately, these benefits do not include helping you quickly burn fat for energy. So, if your goal is to get into nutritional ketosis and burn fat for fuel, a fat that’s primarily lauric acid isn’t the best choice.

The other MCTs in coconut oil are caproic, capric, and caprylic acids. Like lauric acid, caproic acid also doesn’t do too much to boost ketones so it’s not so important. Capric and caprylic do. Unfortunately, since at most they make up about 30% of the MCTs in coconut oil there isn’t enough available to quickly get your body into nutritional ketosis (burning fat for energy).

MCT Oil, on the other hand, only contains capric and caprylic acid. This means there’s enough of each to help your body burn fat for fuel faster and more efficiently for several hours after a single dose.

2. MCT Oil Is Flavorless And Odorless
Another thing that makes MCT oil better than coconut oil is that it doesn’t have any taste or scent. This makes it perfect for adding to your coffee, tea, smoothies, and protein shakes. Their flavor doesn’t change. You should actually notice that whatever you’re adding it to tastes better.

MCT Oil’s ability to enhance other foods flavor is so powerful that chefs and food scientists use it to make hundreds of other foods tastier. Try it for yourself and see. The foods I like to add it to the most are sushi, coffee, and desserts made from dark chocolate.

Coconut oil, on the other hand tastes and smells like coconuts. Whatever your eat or drink with will taste like coconuts too. You probably don’t want this flavor to overpower your drink or shake – unless you want to it to taste like coconut – so here another instance where MCT oil is the better choice.

3. MCT Oil Is Better For Mental Energy
Our brains love using fat for its energy. This is because the ketones made from MCT Oil and our own body fat when we’re in nutritional ketosis easily crosses the typically impenetrable blood-brain barrier where it easily get into our brains.

Ketones from MCT Oil are a more efficient source of energy for our brain too. That is, it takes less work for our brain to energy from them than carbs. They also are better at helping our brain build the chemicals needed help us feel relaxed, focused, and mentally sharp.

So, if you want to get more ketones into your brain and eliminate brain fog and scattered thoughts, MCT oil is a much better choice than coconut.

The reason for this is pretty simple. Since it contains nothing but the fats that enable the greatest increase in ketone production, MCTs will help you feel focused faster than coconut oil which contain a fraction of these fatty acids.

I’ve experienced this difference myself. When I eat coconut oil on an empty stomach I notice a slight but very mild lift in my mood and mental energy (focus, etc.).

When I take MCT oil, I notice a much more pronounced increase in my mood, even when I’m feeling great. My ability to focus is also much improved. This mental boost also happens faster, usually within 15 minutes. This is even faster than the super dark coffee I occasionally drink.

4. MCT Oil Is Better For Controlling Your Cravings
Our hunger and desire for food is controlled by our brain. It sends signals out to tell us to eat. Since there is a big difference between feeling hungry and being hungry, cravings can be a big problem, throwing you off your diet again and again.

For more reasons check out the source article

Watch this video to get some of the science behind MCT oil.

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But When Is Coconut Oil The Better Choice

coconut oil

My little friend here is a big fan of coconut oil.

All joking aside there are times for coconut oil.

The big one is for cooking. Coconut oil is more heat tolerant that MCT oil so it's better for cooking at higher temperatures.

Another advantage is that coconut oil is a solid at room temperature which is good for some recipes.

The second advantage is coconut oil contains an MCT called lauric acid, while not so good for weight loss it is good at killing viruses in our body and helping good bacteria grow in our  guts.

The images came from pixabay.com.

More information on this topic is available at this great source article.

You can also find more information about MCT oil and keto dieting in the book “Body Reboot”. Get the book today FREE + shipping.

Lemons – You Need Them On A Keto Diet – Here’s Why

By leec Leave a Comment

Lemon Juice Can Affect Your PH in a Good Way

lemon for keto diet

You would think that lemon juice, which contains acetic acid would lower PH and would cause some problems. But as Dr. Berg is about to show you the opposite happens. That is a really good thing on a keto diet

When you do a ketosis diet, your pH can decrease (get more acid) do to ketones being acids. This can lead to higher levels of uric acid, a byproduct of purines. This could then turn into gout. Lemon juice is the remedy. It alkalizes the body when consumed.

When I went on the keto diet for the first time I got gout due to higher than normal levels of uric acid. If you have had gout you know how painful that can be. Now I know a natural solution. Actually you definitely need to take lemon juice on the keto diet right from the get go because you sure don't want to get gout.

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Featured image came from pixabay.com.

The quote came from the video description.

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