Eat Fat to Lose Fat
We are trained to think that in order to lose weight, we need to eat less…especially less fat. But what if I told you that the key to making the body a fat-burning machine was to eat fat? That's right! To lose fat you need to eat fat, and lots of it.
How does the ketogenic diet work?
This is the basis behind the ketogenic diet. The ketogenic diet is a diet high in fat, low in protein, and even lower in carbohydrates. Eating this way makes the body produce ketones in the liver from the digested fat, which is where the "ketogenic" diet gets its name. The ketones then take the place of glucose as fuel for the body, which is what our bodies typically use when we eat the average American diet of higher carbs and protein. With a high level of ketones and a low level of glucose in the blood, the body produces less insulin. In turn, it becomes a fat-burning machine, as less insulin being pumped out means that the body has a far easier time burning stored fat for energy.
What are the benefits of the ketogenic diet?
How can you get into a ketogenic state?
So, what does the ketogenic diet look like? There are several variations on the ketogenic diet, broken down below:
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 75 precent fat, 20 percent protein, and only 5 percent carbs.
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts, consuming most carbs before a workout.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet but includes more protein. The ratio is more like 60 percent fat, 35 percent protein, and 5 percent carbs.
Keep in mind that only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and are primarily used by bodybuilders or athletes.
What should you eat on a ketogenic diet?
The exact amount of fat and protein is a matter of individual body responses and activity levels, but almost everyone on a ketogenic diet will consume only 10 percent or less of calories from carbohydrates. This means that any food high in carbohydrates should be limited or avoided, including sugary foods like cakes, cookies; and candy, grains and starches including beans and root vegetables like potatoes, carrots, and beets; fruits (except for small portions of berries), tomatoes, low-fat/sugar-free products, and alcohol.
The good-foods list includes meat, fish (especially fatty fish like mackerel, salmon, tuna), eggs, butter, full-fat cream, cheese, nuts, seeds, healthy oils (I would stick to olive oil, coconut oil, and avocado oil), low-carb vegetables, avocados, herbs, and spices.
The good news is that you can also have coffee and tea on a ketogenic diet, as long as there is no added sweetener. However, I do recommend sticking to only one cup a day, as too much caffeine may down-regulate ketosis. Many people who adhere to the ketogenic diet also swear by bulletproof coffee, or butter coffee: coffee infused with butter, MCT oil, or both.
How do you know if you're in ketosis?
So, you've changed your diet to include a much higher fat content in order to try to put the body into ketosis. Now, how do you know if it's working? Typically, the results will speak for themselves, but to find the perfect balance of fats, proteins, and carbs for your body you can buy a ketone meter, and with the prick of a finger you can find out your blood ketone levels. As another and cheaper option for checking your ketone levels you could purchase ketone urine strips, but I am not quick to recommend this method as there are many variables that may affect the outcome, including your level of hydration as well as the amount you are excreting versus what is actually the level inside your body. You might also be interested to know that you can actually tell if you are in ketosis if you sense that your breath, sweat, or urine smells sweet. This is the smell of acetone, which is a by-product of breaking down ketones, and some people refer to it as the ketogenic "fruity" smell.
How many ketones are optimal for ketosis?
If you choose to test your blood ketones, you should be looking for levels between 0.5 and 5.0 mM, which means that you are in therapeutic ketosis. In my opinion, the ideal range is 1.5 to 3.0 mM, and levels above 3.0 mM are not necessary in order to get results. In fact, when there are too many ketones, meaning over 20 mM, this can be detrimental to the body. It is called ketoacidosis and cannot occur on a ketogenic diet but when there is a disease in the body. Ketoacidosis can often be seen in the end stages of diabetes.
If you are having trouble reaching the ideal range of blood ketones even when you feel your carb intake is minimal, I would look to see if you are eating too much protein. Excess eggs and meat will turn into glucose in the body, compromising optimal ketosis. To counter this, eat more fat! For example, if you add more butter to your steak you might not feel like having a second portion of steak because you are more satisfied and satiated from the first one. Simply, more fat in your food will fill you up more. This will ensure you eat less protein and even fewer carbs, and as a result your insulin levels will drop and you'll be able to reach optimal ketosis. If you are a vegetarian who is interested in this diet please reach out to me and I can give you more specific guidelines.
Most people can safely do a ketogenic diet, but I recommend running any major dietary changes by your doctor, especially if you are diabetic and on insulin, or on medication for high blood pressure. If you are pregnant or breastfeeding, I wouldn't recommend the ketogenic diet unless ordered by your doctor.
got milk? Drink This!
When it comes to drinking milk, specifically cow milk, there is a lot of controversy. Is it good for us? Don't we need the calcium from it? Is whole milk really the best with a higher concentration of fat? What about raw milk? The questions can go on and on.
So let's take it step by step. Is cow milk healthy for us? My answer, which is my answer for everything, is it depends on how you muscle test for it. So to all my patients who do test well for milk this blog is for you! The best cow milk to drink is A2 milk. A2 milk is cow's milk that mostly lacks a form of β-casein proteins called A1 and instead has mostly the A2 form. Beta-casein makes up about 30 percent of the protein in cow's milk. A1 and A2 are two variants of beta-casein. Historically, cows produced milk that contained only the A2 form of beta-casein. So the genetic change that makes A1 protein is harder for us to digest.
The percentage of the A1 and A2 beta-casein protein varies between herds of cattle, and also between countries. While African and Asian cattle continue to produce only A2 beta-casein, the A1 version of the protein is common among cattle in the western world. Goat, sheep, water buffalo and human breast milks all contain only A2-like proteins, and thousands of years ago, cow’s milk also had only A2.
During the breakdown of A1 in the gut, a peptide fragment (a chain of amino acids) called BCM-7 is formed. This fragment can slow down digestion, trigger inflammation and cause symptoms such as bloating, gas, abdominal pain, diarrhea and constipation (http://www.mdpi.com/2072-6643/7/9/5339/htm). No such fragment is formed with A2 digestion. If those symptoms sound similar to those of lactose intolerance, it’s because they are. And many people may be misdiagnosing themselves when it is really A1 they need to avoid.
Milk that contains only A2 milk was brought to market by The a2 Milk Company from New Zealand in 2000 and is sold mostly in Australia, New Zealand, China, United States and the United Kingdom. I just recently found it at a local grocery store called Shop Rite. A genetic test, developed by the a2 Milk Company, determines whether a cow produces A2 or A1 type protein in its milk. The test allows the company to certify milk producers as producing A2 milk.
Whole fat A2 milk is the best type to drink because the extra fat content is how Mother Nature made it so your body can digest it better. Research even shows that among adult women, higher intake of high-fat dairy was actually linked to less weight gain than intake of low-fat dairy. And a recent study of children ages 1-6 years old found that those who drank whole milk had higher vitamin D levels and lower BMI (body mass index) than those who drank low-fat fat.
For those of you who don't drink milk but have read this much and now are worried about not getting enough calcium in your diet here are other calcium sources.
A Great Detox Supplement
I just recently started to work with Shilajit resin and have been so excited about the results that I couldn't wait to write this blog! Shilajit resin comes from the Himalayan mountains and is a tar like substance that has an extreme amount of trace minerals (85 different ones) and fulvic acid in it. In this way it gives your body minerals it's missing from your diet either because you are eating the wrong things or even when you eat very well our food doesn't have enough minerals in it because our soil now lacks the minerals it once had even 50 years ago. Shilajit resin has been used in Ayurvedic medicine for thousands of years.
Shilajit has a special property of enhancing anything taken with it so I love to mix it with my water that I drink when taking my supplements so my supplements are more effective. This is because the fulvic acid can permeate the cell wall, allowing more minerals into the cells.
Besides enhancing the absorption of minerals Shilajit has an amazing ability to attract toxins. The first time I took it I actually got an instant headache from it detoxing. It sounds awful but I was glad to get an instant reaction to know how powerful it works!
Here's a list of the most concentrated minerals in Shilajit: Fulvic, Folic and Humic acids; Iron; Zinc; Magnesium; Copper; Nickel; Potassium; Manganese; Silicon; Silver; Sodium; Sulfur; Iodine; Strontium; Rubidium; Cesium; Barium; Phosphorus; Chromium; Vanadium; Molybdenum; Carotenoids retinol, Terpenoids; B, C, E vitamins; Melanoidin; Benzoic acid; Polyphenol complexes; Phospholipids Triterpenes and Phenolic acids; Albuminoids; Bioflavonoids; Hippuric and Oxalic acid; Tannic acid; Glycosides
Research also shows that it:
1. Helps with glowing skin, muscle soreness, burns and bruise healing
Shilajit can help skin and muscles heal from wounds, burns and bruises for retinol, vitamin B and copper are necessary for each step in the healing process which are found in Shilajit. When they are combined with fulvic acid and silicon, inflammation is reduced and the formation of new tissue is enhanced.
The copper found in Shilajit makes skin healthier by promoting collagen. It is a protein produced by the cells to ‘hold’ the skin together, promoting skin regeneration and reducing wrinkles. Deficiency of copper is also linked to depigmentation of the skin. Silicon is another important component of collagen formation as well as one of the most abundant trace minerals in Shilajit. Without collagen, your skin would perpetually sag!
Vitamin E and C work closely together to repair and protect damaged skin tissues too. The body does not produce its own Vitamin C, so we need to get it from dietary sources – like Shilajit! With respect to skin conditions, you may apply it directly to the problem to speed up the tissue regeneration. Even better to reduce inflammation is to mix Shilajit with your skin ointment or cream. Mix Shilajit in a ratio of 1:3 and apply it to the problem area.
2. Bone health, joint support and arthritis remedy
Cuprum, nickel, calcium, manganese, silicon and strontium are not only responsible for making bones and joints stronger, they also help in building resilience against various forms of arthritis and osteoporosis. Magnesium deficiency causes chronic inflammation. Shilajit can supply your body with extra magnesium to prevent this.
Potassium is also found in Shilajit and aids in retaining a healthy bone mineral density by helping calcium to remain inside your bones.Taking Shilajit together with turmeric and ginger increases their effectiveness against serious forms of arthritis.
3. Heart, blood and circulation support
Shilajit has plenty of iron, which in combination with copper, plays a major role in transporting oxygen in our body. Cobalt is an essential element for making red blood cells after converting to Vitamin B12. Potassium balances the negative effects of excessive salt intake, and reduces “bad” LDL cholesterol. Together with calcium, they regulate the heartbeat. These may be key factors to improving and sustaining healthy blood pressure.
There is also plenty of research that links Vitamin E to reducing the risk of heart diseases as well as protecting against atherosclerosis (https://www.sciencedirect.com/science/article/pii/S0891584999002245).
4. Helps physical performance and energy, also post workout recovery
Because Shilajit is a fantastic energizer, it was officially used by the Russian military, Olympic, and space teams. It works as a natural recovery solution after a workout and has been used to reduce physical weakness and improve stamina. Iron, copper and nickel help to carry more oxygen in the blood, which enhances energy production.
Vitamin B12 is another well-known energy booster that is also part of shilajit. Fulvic acid and B12 both have the ability to deliver oxygen directly to the muscle cells. This may help to reduce the detrimental effects of lactic acid and CO2 build up that occurs after working out.
5. Immune function and metal chelation
The minerals housed within Shilajit will not only bolster your immune system, but they will aid in removing heavy metals and other toxins from your body.
Manganese, molybdenum, iron, zinc and copper are all vital for the creation of enzymes, such as Superoxide Dismutase (SOD), Glutathione and Catalase. All three of these enzymes function as the body’s primary antioxidant defense against oxidative stress and constitute a huge part of our immune system. A deficiency in them is closely associated with rapid aging. These enzymes are also essential for removing all toxins from your system (https://www.sciencedirect.com/science/article/pii/S2090506817301550).
6. Anti-stress, Depression and Anxiety
For those who suffer from depression, their zinc level is likely to be low. Shilajit boasts a lot of natural zinc, which is also required by more than 300 enzymes in our body. We don’t get enough zinc in a modern diet, and our bodies are not able to store much of it either. Hence, we need a small, but regular supply of this metal to stay healthy.
Two additional important elements are magnesium and potassium. Both of these minerals lower blood pressure, muscle tension and heart rate. Together with zinc, this may be a great solution to relieve stress and anxiety.
7. Blood sugar and Diabetes
Calcium, magnesium, and zinc reduce the risk of type 2 diabetes. The major role of magnesium is to control blood glucose levels. A recent study found that 25% or more of diabetic patients were deficient in magnesium. The role of zinc in diabetes has not been directly identified, however, a study from Harvard Health looked at how zinc levels influenced the risk for women. They found that a higher zinc level was associated with a slightly reduced risk of type 2 diabetes. The proper balance of calcium may also reduce the risk of diabetes by 33%.
Chromium is another very important trace element present inside Shilajit which has a potent effect on those with diabetes. When chromium is present inside the body, less insulin is required for glucose metabolism.
8. Hair support
Many hair experts believe that human hair was healthier 100 years ago. The food was full of nutrients and there were no shampoos with harsh detergents that strip the natural oils from the scalp. Chemically treated water also possesses many harsh chemicals that often contribute to hair loss. Shilajit can enrich your shower soap with a variety of needed elements that our modern diet simply doesn’t supply.
One of the important metals is copper. It may calm your scalp and help hair growth. Copper also may increase your hair’s natural pigmentation. Manganese, selenium, and zinc play an important role in healthy skin, including the scalp.
To be most effective, you should take shilajit internally as well as mixing it with your shampoo. Argan oil together with Shilajit may multiply the positive effect for hair health. Also getting a shower filter and using a cooler temperature are also better for skin and hair health.
9. Sexual Potency
Natural zinc and selenium supplementation improves sexual performance. It promotes proper testosterone levels, prolongs ejaculatory latency, keeps sperm healthy and regulates sex drive for both men and women.
Other sources show that magnesium is one of the elements needed for the production of sex hormones, such as androgen and estrogen, as well as for neurotransmitters, which modulate the sex drive.
Further trace minerals that will bring happiness to your love life include potassium, calcium, iron, manganese, copper, cobalt, trace amounts of sodium, sulfur, and phosphorus. These are all involved in maintaining blood pressure, vascular health and enhancing the function of nerve endings; which will indirectly help to improve symptoms of erectile dysfunction, enhance genital secretions and boost libido in both males and females.
Anyone can prove it to themselves just by applying shilajit mixed with water, to their healthy or weak plants. You’ll be amazed at the results!
There are many companies that harvest the Shilajit and I have done all the research to know that the best company is Natural Shilajit. All resins are tar like and so are difficult to scoop out of container. It does dissolve easy in room temperature or warm water but don't taste great. So They have honey sticks which make the resin user-friendly and taste better too! I don't eat honey every day so I use the resin and love the results!
vat
You can order it here or we have it at the office for convenience too! It's $49 for about a 2 month supply of resin, depending on your dosage and $59 for 30 sticks of honey.
