Sunday, May 12, 2019

How to Get Into Ketosis in 24 Hours

How to Get Into Ketosis (quickly)


In order to get into ketosis, you have to immediately start a therapeutic fast. Stop eating or drinking anything with calories. Ketosis will not begin until you use up all the muscle and liver glycogen stored in your body. Conduct resistance training in a fasted state, focusing on the large body parts such as quadriceps (legs), Gluttonous Maximus (butt) and erector spinae (lower back).




getting-back-into-ketosis



You fell off the bandwagon and binged on too many carbs. What do you do now?


I get it, you want to get back into ketosis as soon as possible so you can get back on track with your ketogenic diet. The first thing you need to do is to not give up. Tighten up your belt, set your jaw and have the mindset that:

"Failure is not an option"


If you're reading this article you are obviously interested in your health and continuing the ketogenic lifestyle. In this article, I am going to show you how to get back into ketosis in 24 hours.

The second thing you have to do is start fasting. Intermittent fasting is mandatory if you to want to quickly get back into ketosis.

How Long Does it Take to Get Into Ketosis?


There are a lot of variables involved in predicting how long it will take you to get into ketosis. Here are some factors in determining the time frame:

  • Age and body fat percentage.
  • Length of time you have been doing keto.
  • Level of fat adaptation.
  • Length of time you have you been off keto.
  • The health of your liver.
  • Level of insulin resistance.
  • Physical condition

If you immediately start fasting you can achieve ketosis within approximately 24 hours. How long it takes exactly is dependent on the variables listed above. Continue reading and I'll give you some tips to speed up the ketosis process.

What is Ketosis?


Ketosis is a metabolic condition where your body is conducting ketogenesis. Ketogenesis is the biological process where the liver is producing ketones through the breakdown of fatty acids. In the absence of glucose, the body will produce the hormone glucagon which will stimulate stored fat to be released into the bloodstream as fatty acids.

The liver will convert the fatty acids into ketones (ketogenesis) and the body will use ketones as energy. Ketones are amazing because they have the unique ability to cross the blood-brain barrier and energize the brain.

How did you get knocked out of ketosis?


Eating too many carbohydrates are broken down into glucose in the body. Excess glucose causes the pancreas to release insulin and insulin stimulates your liver and cells to store the glucose as muscle glycogen. Once the liver and muscles are full of glycogen, the excess is converted to fat (lipogenesis).

The fat is stored on your body and even inside your organs. The liver is especially prone to becoming fatty. Fatty liver is called non-alcoholic fatty liver disease (NAFLD).  As much as 40% of adult Americans have NAFLD. Getting back into ketosis can help heal a fatty liver.


Before you can get back into ketosis you have to "burn" up all the muscle and liver glycogen stored in your body. Eating a low carbohydrate ketogenic diet will eventually achieve that goal, however, it might take 3 or 4 days. There are three proven ways to help you get into ketosis faster:

  1. Begin intermittent fasting.
  2. Conduct resistance training.
  3. Consume black coffee and carnitine.

How to quickly get back into ketosis (video)






Fasting is self-explanatory, but if you want some helpful tips you can refer to this article: 

12 Simple Steps of Intermittent Fasting


Resistance Training is the key to quickly getting back into Ketosis.


When you exercise, specifically anaerobic exercise, your muscles are primarily using muscle glycogen as energy. Keep the weight moderately heavy and the repetitions between 10-18. You don't have to go to the gym and lift weights, climbing the stairs, deep or partial knee bends, for example,  are a couple exercises you can do right at home. 

Use a chair for stability, sit in the chair and without using your hands, stand up, then sit back down. Repeat until the lactic acid burn in your legs gets painful. If you can easily do more than 18 repetitions you can add weight.

Use dumbells, a kettlebell or fill up milk jugs or water bottles with water for extra weight. Rest 20-30 seconds and repeat. Doing 3 or 4 sets per body part should deplete the glycogen enough to get you back into ketosis. If your muscles are sore the next day then you know you did enough.

The "No pain, no gain" term is true.

The pain should come from a rise in lactic acid and not ligament or joint pain. In the above video, I am using a BOSU balance ball. Excersing "off balanced" improves core stability and fires your ancillary support muscles as your body struggles to maintain balance while you are exercising. 


bosu-balance-ball



Training with balance balls helps improve your equilibrium and keeping good balance is absolutely essential as you get older. As you struggle to maintain the balance you stimulate more resistance within the muscle and burn stored glycogen faster.

This article from  prevention.com states: One in three adults over age 65 has a serious fall every year. Approximately 20% of those (mostly women) become permanently disabled, and another 20% die within a year. Those stats are pretty eye-opening.



dumbbells




Black coffee and carnitine can also get you into Ketosis faster




keto-coffee



Drinking black coffee on an empty stomach (fasted) can stimulate your body to release free fatty acids. It moves more fatty acids out of storage and into the liver to be converted into ketones (ketogenesis). This study shows: Caffeine also promotes epinephrine release and the release of fatty acids from adipose (fat) tissues.



keto-carnitine



Carnitine is an amino acid and was originally isolated from meat. Carnitine is the generic term for varies compounds that include L-carnitine, acetyl-L-carnitine, carnitine tartrate, and propionyl-L-carnitine. Carnitine tartrate is considered superior in its assistance with ketogenesis.

Carnitine plays a critical role in energy production. It moves fatty acids into the liver and mitochondria so they can be converted into ketones and used to produce energy. Carnitine is found in large amounts in skeletal and cardiac muscles. Carnitine is mostly found in beef and whole milk. Vegetarians can easily become deficient in carnitine. 

In this study: Supplementation with high doses of acetyl-L-carnitine and alpha-lipoic acid significantly improved metabolic function while decreasing oxidative stress.


See the article "How to Turbocharge your Keto Diet" for a few other recommendations to get you into ketosis faster.






Wednesday, April 10, 2019

5 Ways To Turbocharge the Keto Diet

What if there was a way to turbocharge Keto?


Whether we're just starting out, or have been doing Keto for a while, we all want our fat loss to be as quick and easy as possible. Let's face it, patience is not our strength. We want it all and we want it now. These are advanced tips so beware, they might cause rapid fat burning.

“Synergy- The interaction or cooperation of two or more organizations, substances, or other agents to produce a combined effect greater than the sum of their separate effects.”

keto-fat-loss



The following tips might not be new, but when some of them are done together in a synergistic fashion, they can turbocharge your fat loss. This fat loss synergism is also a great way to redouble your efforts and push through the dreaded weight loss stall or Keto Stall.


1. Fasting and resistance training: 


Working out in a fasted state has numerous benefits. First of all, resistance training fully empties the glycogen stores in your muscles. If you weren’t in ketosis before you started, you almost certainly will be when you are done. Secondly, resistance training and fasting have both been shown to stimulate the release of human growth hormone (HGH).

This study (1) showed a 44% increase in human growth hormone (HGH) after progressive resistance training. In addition, this study (2) showed a 24-hour fast raised HGH levels an average of 1,300 percent in women, and nearly 2,000 percent in men. Now imagine the HGH increase you could get when you fast and do resistance training together?

2. Medium chain triglycerides (MCT) oil, carnitine, and black coffee: 


Black coffee stimulates (3) the release of fatty acids, and MCT oil is converted to ketones by the liver (4). Carnitine is an amino acid that helps shuttle fat (4) into the mitochondria to be used as energy. Ingested together, they can give you quick energy and a sustained energy boost, while not causing any glucose or insulin increase. Taking all three together makes you a ketone burning machine.

5 Ways to Turbocharge the Keto Diet (Video)



3. Prebiotics and probiotics: 


Many on the ketogenic diet struggle to eat enough vegetables to stay under their 20-30 gram daily carbohydrate requirement. Without a steady supply of prebiotic fiber and probiotic bacteria, general health can decline. Science is starting to emerge just how important it is to have healthy intestinal flora (5). Not only is it vital for the immune system, but it’s the secret to regular bowel movements. Prebiotics feed the probiotics and both are needed to maintain the bacterial balance in the gut. Taking both together has a synergistic effect and can vastly improve Keto Digestion.

4. Go to bed early on an empty stomach: 


Getting plenty of sleep is essential in lowering cortisol levels. "If your goal is to lose fat, skipping sleep is like poking sticks in your bicycle wheels," said study director Plamen Penev, MD, Ph.D., assistant professor of medicine at the University of Chicago. Dr. Penev’s study (6) showed that lack of sleep reduced fat loss by 55 percent.

Going to bed on an empty stomach lowers insulin, and insulin stops the release of Human Growth Hormone (7) (HGH). HGH helps our bodies burn fat and preserve muscle and most of our HGH release occurs during the period of Stage 3 sleep. Stage 3 sleep occurs about an hour after you first fall asleep. It is estimated that as much as 75 percent of our daily HGH is released during that time (8). So if you go to bed on an empty stomach, your insulin will be low and you will be in a more favorable position to get the maximum benefit of HGH.

5. Detox and regenerate your mitochondria with Co-Enzyme Q10 and PQQ: 


Co-Enzyme Q10 and PQQ are synergistic supplements that have shown to rejuvenate the mitochondria.

Co-Enzyme Q10 is essential for ATP (energy) production via the mitochondrial, it scavenges free radicals and prevents oxidative damage (9). Drugs such as statins and metformin have shown to deplete Co-Enzyme Q10. This study shows that Co-Enzyme Q10 improves liver functions tests (10) and helps lessen the severity of fatty liver disease.


PQQ (pyrroloquinoline quinone) Is an obscure sub-type of B vitamin and is found in dietary sources. Here is a list of Keto Diet friendly foods that are high in PQQ. 

  • Broad bean
  • Green soybeans 
  • *Sweet potato 
  • Parsley
  • Cabbage
  • Celery
  • Green pepper
  • Spinach
  • Tomato
  • Green tea
  • Oolong (tea) 
  • Fermented soybeans (natto)
  • Miso (bean paste)
  • Tofu (bean curd)

*Sweet potatoes are high in carbohydrates, (27 grams per cup), however, eaten in small quantities as the only carbohydrate source of the day would still be acceptable.

Keto-diet-PQQ


In this study, PQQ supplementation (11) resulted in significant decreases in inflammation as seen in plasma C-reactive protein test. It also enhanced mitochondria-related functions. The potential health benefits of PQQ are pretty amazing. PQQ can regenerate new mitochondria with its growth-promoting activity. It also has an anti-diabetic effect, anti-oxidative action, and neuroprotective function.


This very lengthy study (12) demonstrated that oral administration of PQQ (20 mg per day) for two weeks improved impaired glucose tolerance in type 2 diabetics. PQQ clearly shows that it can be useful to improve insulin sensitivity in type 2 diabetics. Improving insulin sensitivity is the key to the success of the ketogenic diet. The beauty of PQQ is dosed as low as 20 mg a day still produces health benefits.



Robert N. Bryant

Sunday, April 7, 2019

How to Heal a Fatty Liver with Keto

Can the Ketogenic Diet Heal a Fatty Liver (NAFLD)?


The key to healing a fatty liver is to reduce lipogenesis in the liver.  The conversion of sugar into fat is called lipogenesis.  It occurs when excess fructose is introduced into the liver. Drastically lowering fructose, high fructose corn syrup (HFCS) and other simple carbohydrates have shown to reduce the build-up of fat in the liver, (hepatic fat accumulation). The Ketogenic Diet's foundation is low carbohydrate, moderate protein, and high fat. The Keto Diet, therefore, reduces lipogenesis and could improve fatty liver disease (NAFLD).

This study on Pubmed confirms it. What's also interesting about this data is the suggestion that the impairment to the gut microbiome and associated endotoxemia also contributes to the risk of NAFLD. So besides reducing simple sugars, repairing and improving digestion will improve a fatty liver. This article focuses on improving Keto Digestion and repairing the gut microbiome.

It is estimated that 31% of the US population has a fatty liver. Prolonged and excessive accumulation of fat into the liver (NAFLD) can further develop into what is known as NASH (Non-Alcoholic SteatoHepatitis). NASH can further result in scarring of the liver (fibrosis), cirrhosis and chronic liver disease and finally liver failure and death. Scarring of the liver (fibrosis) can also result in the liver becoming more susceptible to developing liver cancer.

NASH is directly linked to the epidemics of metabolic syndrome, insulin resistance, obesity, pre-diabetes, and diabetes.

The science just keeps mounting that the ketogenic diet can improve fatty liver disease. In almost all cases Keto reduces triglyceride levels in the body. This study shows after 24 weeks on the ketogenic diet the average triglycerides levels went down from 275 to 100. Furthermore, this study makes the case that excessive accumulation of triglycerides (TG) in the liver is a significant risk factor for developing cirrhosis of the liver.

This study even refers to fatty liver disease as diabetes of the liver.


How to Heal a Fatty Liver Video:






The Amazing Ketogenic Liver


The liver weighs about 3 pounds and performs about 500 vital functions in the body. The liver and gall bladder produce bile acids which help you break down fat. The liver also has the amazing ability to perform gluconeogenesis. The process of gluconeogenesis is the ability to convert amino acids and fat into glucose. It's the reason we can go on extended fasts without developing low blood sugar. The liver can just make the glucose it needs without any ingested carbohydrates. Efficient bile acid and glucose (gluconeogenesis) production are extremely important to someone on a high-fat/low-carb ketogenic diet.

Fatty Liver Disease: The Silent Killer


There usually are no symptoms associated with fatty liver disease. Many people go years with the condition and only discover it during routine blood work during a physical. Word of advice, if you are unsure see your doctor and ask for a blood liver function test.  Ask your doctor to go over the results with you and ask for a copy to keep for your records.

So you Have a Fatty Liver Now What?


Your doctor will likely start to perform tests on you. There is no definite "single test" that will absolutely confirm a fatty liver. He will first test you for hepatitis and when that is negative will order an MRI or CT scan and a liver biopsy. But if you are pre-diabetic, type 2 diabetic or even if you are overweight (overfat) there is a strong possibility you have excessive fat accumulation in your liver.

No Pill or Drug Can Help You With a Fatty Liver.


Much like type 2 diabetes, there isn't really a drug that can heal fatty liver disease. Your cells have become resistant to insulin and the glucose/fructose are not being used as energy properly (muscle/liver glycogen). Since glucose/fructose can't be stored, some is excreted out through your kidneys (frequent urination) and the rest is converted into fat through lipogenesis. Your body is storing the excess energy as fat for use at a later time. 

Fat is stored in your body's fat cells. The liver also stores fat when liver glycogen becomes full and never emptied. When you eat a low carbohydrate diet, fast or conduct prolong exercise your body pulls energy from the liver as liver glycogen. The average American eats way too many carbohydrates, never fasts and/or never conducts prolonged exercise so the liver never gets emptied of liver glycogen. So the liver, through lipogenesis, converts the muscle sugar (glycogen) to fat and stores that fat in itself. Hence, fatty liver.

The keto Diet is also a fatty Liver Diet!


Here's the good news. When you start the ketogenic diet and deplete your glycogen levels, among the first place it (fat) is drawn from is your liver. Just as your liver gets fat before the rest of your body, the liver gets lean before the rest of your body. Depending on your fat levels, insulin resistance and the strictness of your ketogenic diet, the liver can begin to heal within 3-12 months. 


Matcha-Green-Tea
Matcha Green Tea

Slow and Steady Wins the Race.


The liver is unique in that it can heal, repair and regenerate itself. However, there is evidence that if you lose the fat to quickly it can shock your liver and actually increase the liver's stress levels. In the beginning, especially if you lose the fat too quickly you could even see an increase in the liver enzyme stress markers. Especially the Bilirubin levels, sometimes bilirubin doesn't go down right away. The ideal situation is you lose the fat out of the liver slowly as it has a chance to heal itself. Look for an average of 5-10 pounds a month. The Ketogenic Diet will help but ease into it slowly.

Fasting Can Cleanse the Liver and Reverse Fatty Liver Disease.


This technique makes total sense. Fasting lowers insulin and stimulates fat burning. When you conduct intermittent fasting the body draws the stored energy out of the liver to use as fuel. With nothing coming into the body, the liver has less detoxification work to do and can focus on healing itself. An extended fast of more than 36 hours can also invoke autophagy. It (autophagy) can speed up the liver's ability to regenerate because Autophagy is the process where the body devours damaged or redundant cellular components.

Put Fewer Toxins Into Your Body to Heal a Fatty Liver:


Eliminate the toxins that are entering the body. The liver is the master detoxifier so the less poison you are putting into your body the more it will ease the burden of your liver. Here is a list of toxins to avoid:

  • Eliminate hidden sugars
  • Weed killer (herbicides)
  • Bug spray (pesticides)
  • Tylenol (acetaminophen)
  • Heavy metals (drink filtered water)
  • Seed oils (Bad fats)
  • Alcohol
  • Statins
  • Antibiotics
  • Plastics (biphenyls)- use glass containers
  • Solvents (carbon tetrachloride/vinyl chloride)
  • Anti-bacterial soaps (Triclosan)
  • Sodium hydroxide (lye)-oven cleaner
  • Household cleaners (ammonia, bleach)
  • Carpet shampoo (Perchloroethylene)

Take care of your teeth and gums to heal your liver.



liver-gum-health

There are some alarming studies that show a link between gum disease and liver disease. You can read the study here.  The exact mechanism is unclear, but it appears that periodontal bacteria, such as A. actinomycetemcomitans and P. gingivalis, circulating in the blood causes inflammation in the liver and disrupts the beneficial bacteria in our gut.


Here are some things that can help your liver function:



fatty-liver-diet-menu
Liver cleansers
Antioxidants help your liver repair itself by eliminating free radicals. Polyphenols, caffeine also help mobilize free fatty acids for fat oxidation. NAC is a precursor to glutathione which is the master anti-oxidant. B-complex vitamins assist the liver detoxification process.

This study shows that Co-Enzyme  Q10 improves the AST liver stress tests (10) and reduces inflammation.


  • C0-Enzyme Q10
  • NAC- N-acetyl cysteine
  • Choline
  • Free range, pasture fed, organic eggs
  • Green Tea (matcha)
  • Brocolli sprouts
  • Taurine
  • Berberine (herb)
  • Vitamin E
  • Astaxanthin

fatty-liver-antioxidant
Astaxanthin












  • Omega 3 fatty acids (fish oil)
  • Coffee
  • Milk thistle (silymarin)
  • Lemon and lime juice
  • Tumeric
  • Grapefruit
  • Artichoke leaf
  • Dandelion greens
  • Flaxseed meal (organic)
  • Inulin and chicory root
  • Distilled water and activated charcoal

fatty-liver-supplements
Charcoal capsules











  • Branch chain amino acids (BCAAs)
  • Methionine
  • S-adenosylmethionine
  • Metformin (prescription only)
  • Apple cider Vinegar
  • Betaine
  • Increasing intestinal bacterial diversity (gut biome)
  • Fermented Beet Kvass

How to Make Beet Kvass Video:





In summary, a fatty liver can be reversed with knowledge and discipline. Reducing sugar intake, lowering carbohydrates, exercising, removing the toxins entering your body and ingesting the correct ratio of healthy foods and supplements will greatly increase the odds that you will have a lifelong happy liver.

Getting Started on a Ketogenic Diet (video)




Good luck and if you have any question feel free to contact me.


Robert N. Bryant











Wednesday, March 27, 2019

Ketogenic Diet Food List

What to eat on a Ketogenic Diet?


Contrary to popular belief, there is an abundance of deliciously healthy, low carbohydrate food choices available for those that choose the Ketogenic Diet. The Keto Diet requires you to choose foods that in total do not exceed 30 grams of carbohydrates per day. This will keep your insulin low and keep you in at least a partial state of ketosis in order to burn fat. 

This Keto Diet Food List is not all-inclusive obviously, there is an almost infinite variety of foods that are reasonably low carbohydrate and keto friendly. Most items are on this list are relatively easy to find and all are acceptable keto food items.



What-to-eat-on-a-Keto-Diet
Keto Diet Foods


I am going to break the food into three groups. The Gold Standard Group is the cream of the crop foods, immensely healthy and very conducive to good health. The best of the best, but also the most expensive and sometimes harder to find. This is where you will find your organic, free range, wild caught, grass-fed keto food products.

The Everyday Group is foods that will likely make up the majority of your Ketogenic Diet. This group is keto friendly and relatively inexpensive, but not quite as supremely healthy as the Gold Standard group. This category is not necessarily grass-fed, pasture raised or organic.



Keto-for-dummies
How to Start Keto

The Dirty Keto Food Group is still low carb, but it includes foods that might not be quite as healthy. This is your least expensive Keto Food list and we all eat from this group from time to time. When eating out it's very hard not to eat dirty keto because most restaurants cook with cheap, unhealthy vegetable oils. This is also sometimes called lazy keto. The dirty keto group could raise inflammation in the body if you consume unhealthy oils.


keto-lettuce-wrap
Keto lettuce wrap cheeseburger

Above: Grass-fed beef patty, cheese, onions, tomato slice, avocado, bacon, fried egg, seared jalapeno on a bed of lettuce.




The Keto Diet Gold Standard Foods:



  • Wild caught sockeye salmon, trout, mackerel, herring and sardines
  • Beef Liver
  • Broccoli and alfalfa sprouts
  • Avocados
  • Organic, extra virgin, cold pressed,  olive and avocado oil
  • Grass-fed beef
  • Free range, cage-free chicken eggs
  • Grass-fed, organic, whole milk kefir
  • Organic, greens: dandelion, mustard, collard, turnip
  • Kimchi, natto, sauerkraut
  • Cheese: Gouda, Brie, Jarlsberg, Edam
  • Fermented Beet Kvass
  • Organic Kale
  • Organic asparagus
  • Organic Mushrooms
  • Organic Spinach
  • Organic broccoli
  • Organic cucumber
  • Organic red peppers
  • Olives and organic cold pressed extra virgin olive oil
  • Free range organic chicken legs, wings, and thighs
  • Organic golden flax seed meal
  • Organic gum acacia
  • Organic Chia seeds and hemp hearts
  • Grass-fed ghee
  • Organic, virgin, cold pressed, unrefined coconut oil
  • Macadamia nuts and walnuts
  • Organic, pure, unsweetened, Cocoa powder
  • Raw garlic
  • Himalayan Pink salt, pepper, garlic, cinnamon, turmeric, basil, cumin, ginger, parsley
  • Organic apple cider vinegar




The Everyday Keto Food List:



  • Fish and seafood
  • Beef
  • Pork
  • Lamb
  • Chicken (legs, thighs, wings)
  • Eggs
  • Bacon and bacon grease
  • Beef tallow
  • Kale
  • Spinach
  • Broccoli
  • Tomatoes
  • Zucchini
  • Green peppers
  • Jalapeno peppers
  • Lettuce
  • Cabbage
  • Cucumber
  • Spinach
  • Radishes
  • Eggplant
  • Brussels sprouts
  • Red onions
  • Cauliflower
  • Green beans
  • Beef tallow
  • Olives and avocado oil
  • Coconut oil
  • Pecans, brazil nuts
  • Cheese (hard)
  • Berries (blueberries, raspberries, blackberries, strawberries) 
  • Lemon water
  • Zevia
  • Bubly

keto-ribeye-steak
Keto Ribeye Steak, avocado and cauliflower rice



The Dirty Keto Food Group


  • Lunchmeat
  • Sausage
  • Hot dogs
  • Bacon
  • Pork rinds
  • Soft cheese
  • Sliced cheese
  • Keto snacks (packaged)
  • Cream Cheese
  • Bulletproof coffee
  • Fat bombs
  • Restaurant or fast food
  • Vegetable oil (soybean, cottonseed, sunflower, canola, corn, peanut, sesame, rice bran oil)
  • Artificial sweeteners: Aspartame, Sucralose, Splenda, Saccharin, Sorbitol, Xylitol


Keto-Diet Foods
Salmon and Cream Keto Diet Recipe

Salmon and Cream Keto Diet Recipe


This is one of my favorite everyday Keto Diet recipes. The beauty of this recipe is the versatility.  Without a doubt, this is my go-to keto diet food recipe. You can switch out the salmon for almost any other meat. Pork chops and chicken thighs are an outstanding alternative for the salmon. Also, you can switch out almost any other vegetable for the spinach. Brussel sprouts or broccoli are a good vegetable alternative.

The Recipe:

1. Add 1/4 stick of salted butter in a large frying pan. Heat and melt the butter, but not hot enough for the butter to start smoking. Sear the salmon in the hot pan, about 2-3 minutes per side. Remove the salmon and set aside. Note: You can substitute olive oil for butter if you would like, but I think it tastes better with butter.

2. Add to the frying pan: minced garlic, black pepper, chopped onions (to taste) and a teaspoon of red pepper flakes. (skip the red pepper flakes if you don't like it spicy).

3. Cut in half, 1 full cup of cherry tomatoes and add the tomatoes to the pan.

4. Add to the pan: 1/2 cup heavy whipping cream, 1/2 stick of cream cheese and 1/2 cup parmesan cheese or whatever cheese you have available. (See in the photo above I used Babybel cheese)

5. Simmer for about ten minutes until the cream cheese is melted and then put the Salmon back in the pan. Put as much spinach in the pan as you can and cook the spinach down. Add more spinach if desired and add additional salt and pepper for taste.

6. Simmer for about 10 more minutes (approximately) and enjoy.

Caution: This meal is very rich and it won't take much for you to feel satisfied, so don't put too much on your plate. Remember, only eat until you are full.

How to Get Started on the Ketogenic Diet (Video)






Robert N. Bryant




Saturday, March 16, 2019

Beware of Dirty Keto

So what is Dirty Keto?


Dirty Keto is choosing poor quality fatty foods on the Ketogenic Diet that increase inflammatory and free radical damage. 


Understanding the difference between good fats and bad fats are paramount to long-term good health.

Those of us on the Ketogenic Diet are increasing our intake of dietary fat to use as energy. Using fat as energy lowers our blood sugar and subsequently lowers our insulin. 

Keeping our bodies in a low insulin state is one of the secrets to fat loss, lower inflammation, and improvements in insulin sensitivity. Eating plenty of fat, especially in the beginning can help you get Fat or Keto-Adapted.

But...

There is a difference between good fats and bad fats. 

Introducing Dirty Keto:


Eating just any fats for the sake of getting enough fat into your diet is called Dirty Keto.

Eating excessive bad fats causes free radicals and they have been linked to a whole host of negative health issues including inflammation, arthritis, cancer, cardiovascular disease, Alzheimer's disease and autoimmune diseases like asthma.

Too much bad fats cause free radicals and oxidative stress:


This study clearly shows an imbalance in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk of Obesity.

A balance between free radicals and antioxidants is essential for optimal physiological function. The free radicals have to be regulated by antioxidants, if not, then you have oxidative stress that creates dangerous free radicals. The standard American diet consists of about an 15:1 Omega 6 to Omega 3 ratio. The recommended ratio is about 1:1. Omega 3 fatty acids and omega 9 fatty acids help fight free radicals by acting as antioxidants.

Omega 9 fatty acids:


Commonly referred to as monounsaturated fatty acids, omega 9 fatty acids can be found in red meat, whole milk products, nuts, and high-fat fruits such as olives and avocados, olive oil, avocado oil, sunflower oil, macadamium nuts, and beef tallow. This information from Wikipedia shows that foods containing monounsaturated fats reduce low-density lipoprotein (bad) cholesterol (LDL), and increase high-density lipoprotein (HDL) good cholesterol. The HDL is needed to carry the LDL back to the liver and prevents cardiovascular disease. Eating good fats can raise your HDL. Avocados are one of the healthiest foods on the planet for good reason.


nuts on the Ketogenic diet


This study on PubMD titled Good Fats versus bad fats, concludes that Omega-6 polyunsaturated fatty acids found in vegetable oils may contribute to obesity.  Olive and avocado oil are mono-unsaturated fatty acids.  Research shows that they may benefit insulin sensitivity and blood sugar regulation. In addition, omega-3 fats from fish and fish oil have been proven to reduce the risk of cardiovascular disease.

Watch this video to see some excellent examples of healthy fats to eat:






Ketogenic diet fat ratio


This study on PubMD shows that heating oils past their smoke point can cause oxidative stress and contribute to cardiovascular disease.

These are the 4 best oils for cooking:
 (in degrees F):
  • Avocado 520
  • Ghee 482
  • Mustard 480
  • Palm 455 

A further study on Omega 3 fatty acids shows that omega 3 fatty acids slow the formation of proinflammatory markers and scavenge free radicals. The bottom line is that omega 3 fatty acids reduce inflammation and oxidation of the low-density lipoprotein particles. 

"To sum it up:  When looking at total cholesterol, if you have high HDL and are eating the right ratio of healthy fats, you are far less likely to have a negative cardiovascular event."


add Krill oil to a Keto Diet


Omega-3 fatty acids lower triglycerides, blood pressure, blood clotting, decrease stroke and heart failure risk and improve insulin sensitivity. 

The highest levels of omega-3 fatty acids are in:
  • Krill
  • Salmon 
  • Herring
  • Tuna
  • Mackerel
  • Trout

*Try to get your fish in the "wild caught state." For example, my favorite fish is salmon and a 4-ounce serving of salmon provides 2,400 mg omega-3s. The "farms raised" fish are grown in crowded pens where they are treated with antibiotics and eat a less healthy grain-based diet.

Don't forget about plant sources:


Plant sources of omega 3 fatty acids are excellent because they can also give you prebiotic fiber that strengthens your intestinal flora and can prevent constipation on the Ketogenic Diet.  However, the problem with plant sources is they don't actually contain omega 3 fatty acids. They contain ALA (alpha-linolenic acid). 

ALA has to be converted to omega 3s (EPA and DHA) by enzymes. So only about 9-14% of the ALA is actually converted to omega 3 fatty acids. Plus plant sources can increase blood levels of ALA and EPA but not necessarily DHA. So make sure you are supplementing your plant sources with animal sources.

Here are the best plant sources of ALA:
  • Flaxseed Meal
  • Chia seeds
  • Algae oil
  • Hemp hearts
  • Brussel sprouts
  • Walnuts
  • Perilla Oil

The bottom line is to keep your fat intake balanced, don't eat Dirty Keto. Increase your intake of omega 3 and omega 9 fats and lower your intake of omega 6 fats and you will have long term, healthy success on the Ketogenic Diet.


Robert N. Bryant




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