Can You Live Without Carbs?

Can You Live Without Carbs

The more you know!……

There’s 2 arguments I hear against the ketogenic diet…. first is that the brain burns 600 calories per day which equates to 150g of glucose 🧠 and the second is that no one can follow a ketogenic diet long term.

 

 

Peer Reviewed Journals

 

In peer reviewed journals for the last 50 years, the arguments about safety and sustainability of the ketogenic diet have been proven WRONG!

Multiple times 👨🏾‍🔬 Ketones whether produced from stored fat or dietary fat provide an alternative energy source to the body, including the brain!

They have beneficial effects on the heart, ❤️ the kidneys and have shown a glycogen sparing effect in the muscles 💪🏼 
Ketones are a cleaner burning energy, they produce less free radicals compared to glucose 🍡 and function as cellular signals to activate longevity genes and battle oxidative stress and inflammation 🔥

 

Keto – Adapted

When you are Keto-adapted the need for glucose is dramatically reduced. The only cells that are primarily glycolytic (because the lack mitochondria) are the red blood cells 💉, parts of the kidney and the epithelial cells that cover the lens of your eye 👁 even for fast twitch muscle fibers they can recycle lactate back to glucose….. hello heavy weights 🏋🏼‍♀️

 

Did you know your two VERY important organs… your brain and your heart PREFER ketones? In the KetoCares trial the heart even stopped lighting up on the Post PET scan…… because it was using ketones!! 😱🤩😱🤩 

So where does your glucose come from if you ate zero carbs? Amino acids from muscle, amino acids from dietary protein 🥩, glycerol from your fat, lactate and pyruvate recycling ⚗️ and acetone 🔥 if you add up these numbers it equates to 100-200g of glucose your body can make 👩🏼‍⚕️ plus any carbs you eat 🥬

 

I’m not arguing about calories people…. I’m arguing for optimal metabolic health! Remember 88% of North America is metabolically broken 😭 You decide 🙋🏼‍♀️ In the face of adequate protein and fat…. carbs are not necessary 🤟🏼


#keto #ketones #ketogenic #ketodiet #ketosis #bestself #metabolism #fatadapted #ketofit #ketoadapted

Life After The Keto Diet…

Life after the keto diet

A REAL truth about weight loss: maintaining your goal weight is actually harder than getting to that goal weight. It’s hard to lose weight, but lots of people manage that part with Bee-Xtreme plans and programs.  Where they stumble is keeping that weight off: they slowly slide back into their old eating habits after they hit their goal weight and all their hard work gets undone.

 

Don’t let this happen to you! Make a plan in advance for weight maintenance as an ongoing commitment: this should be something you think about as you lose weight, not something you suddenly start considering once the scale finally shows you the number you’ve been waiting for. You don’t necessarily have to keep eating “keto” in exactly the same way during maintenance: your best weight-maintenance diet might be a little different from your best weight-loss diet. On the other hand, if you go back to eating what you used to eat, sooner or later you’ll weigh just as much as you used to weigh or slightly even more. But this doesn’t mean you can’t live once in awhile either.

 

The good news is that keto is probably a good choice for kicking off a successful weight maintenance period. At least one meta-analysis has found that low-carb or high-protein diets were associated with better weight maintenance in the long run, even after the study diet ended and people were allowed to go back to their normal eating patterns. So to kick off your planning for life after weight loss, take a look at 4 options for long-term goal weight maintenance.

1. Keep on with keto, but eat a little more food.

Keto is perfectly safe for the long term and there’s no real need to come out of ketosis if you don’t want to. If you feel great on keto and never want to quit – don’t!

 

Weight loss, keto or otherwise, is 99% calorie deficit. If you want to stay keto but don’t want to lose any more weight, the solution is just to eat a little bit more fat and protein than you had been eating, without raising carbs enough to get out of ketosis. There’s no magical property of ketosis that will cause you to lose weight while you’re taking in as many calories as you use; the trick is just to find that perfect amount of food for your height/weight/activity level. It’s different for everyone and not something that a generic online calculator can predict: we all have to learn it for ourselves based on experience.

 

The big benefit of this approach is that there’s no risk of extra carbs causing new/more cravings. A lot of people find that if they start eating more carbs, all the blood sugar highs and lows come right back and the sugar cravings suddenly reappear – then it’s a constant willpower battle again, just what you were trying to avoid with keto. You can completely prevent this entire problem by just staying on keto to begin with. I’ve actually switched myself to a Primal style of eating and have maintained my weight for the last 2 years. If you’re interested in learning more about this approach please join the Bee-Xtreme Community on facebook for one on one coaching and tons and tons of success stories.

2. Switch from fat loss to muscle gain.

This is a Primal approach to weight stabilization. Seven specific moves are required for Primal conditioning. This isn’t technically weight maintenance, since you’ll be (slowly and intentionally) gaining muscles and possibly weight. It’s more like “fat maintenance:” you’ll be maintaining a low body fat percentage while adding more muscle. Muscle mass improves metabolic flexibility, strengthens your bones, reduces long-term risk of type 2 diabetes, and makes it harder to regain fat. If you want a body-change “project” to keep improving your health after weight loss, muscle gain might be just the ticket!

 

To do this option, you’ll need to be doing some kind of resistance training (powerlifting, weightlifting, bodypump classes, bodyweight conditioning, whatever you like). That will give your muscles the signal to grow; the next step is giving them the fuel they need. Two popular choices:

 

Add more calories and protein; keep carbs low.

Add more carbs around workouts only.

Protein should be relatively high for building muscle regardless of which approach you take.

 

1-2 pounds a week is about as much muscle as most people can realistically gain (unless they’re absolute beginners who have never even touched a weight before), so if you’re gaining much more than that, it’s probably partly fat. You can either gain lean mass slowly, gain a lot of mass quickly and then diet to lose the fat while keeping the muscle, or strike a balance between the two. Adjust your calorie surplus to the amount of fat you’re willing to gain in the interest of putting on muscle and getting stronger

3. Transition to low-carb (but not keto) Primal.

Your carb limit for active weight loss might be much stricter than the carb limit you need just to maintain. There’s a difference between “low-carb” and “ketogenic:” some people don’t have to be actively in ketosis to stay at a healthy weight, as long as they stick with low-carb eating.

 

Winter squash is delicious and nutrient-dense. It doesn’t fit into a keto diet, but that doesn’t make it junk food!

 

Why would you want to increase carbs if keto has been working out for you? The advantage of raising carbs is that you get more flexibility to eat extra vegetables, which can help you get a more micronutrient-dense diet and add more variety to your meals. Parsnips, carrots, and butternut squash are pretty tasty, especially once you’ve cured yourself of butter-phobia! If you’re going to stick with this for the long haul, having as many options as possible is helpful.

 

One potential approach is to raise your daily carb limit by 10-20 grams, hold that for a week or two, and then reassess: you can keep stepping up slowly until you stop feeling good and/or start re-gaining weight (bear in mind that you will inevitably gain a pound or two of WATER weight with more carbs in your diet, but 5 pounds or more is a sign that you’re regaining real weight, not just water).

 

If you want to experiment with some extra carbs, but you’re scared of falling down a slippery slope into a typical junk food diet, sticking with Primal foods is one way to put some more objective, specific limits on your diet so it doesn’t totally go off the rails. Primal carbs are generally nutrient-dense and fiber-rich (with the exception of pure sweeteners like honey or maple syrup), which makes them less tempting to overeat. It’s not necessarily impossible to gain weight on sweet potatoes and plantains, but it’s a lot harder than gaining weight on animal crackers and bagel chips

4. Experiment with intermittent fasting

This is a strategy for dealing with that feeling of “I’ve worked so hard! Now I deserve to relax!”

 

If you want to feel a little more laid-back about eating during weight maintenance, intermittent fasting is a good way to turn up the “cruise control” feeling. Basically, you’re only allowed to eat during a specific window, but you have a lot more freedom with your meals during that window. For most people, the compression of the eating window naturally limits the amount of food that they eat, so instead of weighing or measuring food to restrict portions, they can just follow the clock. This is psychologically easier for some people, since when you do eat, you get to feast.

 

Options for intermittent fasting include:

 

Eating normally 5-6 days a week with 1-2 days of total fasting

Eating in a 6-10 hour window every day (for example, noon to 8 pm), but not at any other time of day. Your eating window can be early in the day (breakfast and lunch, but no dinner) or late in the day (lunch and dinner, but no breakfast), whatever you prefer.

Combine intermittent fasting with maintenance keto, muscle-gaining keto, or low-carb Primal, whatever works well for you.

Don’t Be Upset By The Results You Didn’t Get From The Work You Didn’t Do.

It’s so easy to gaze out at other people’s lives and careers and feel resentful, jealous or just plain defeated.

So easy to make justifications for your unwillingness to take action (“I’m busy…. I’ve got kids… I’ll start on Monday…)

So easy to do nothing at all.

That’s fine. Do nothing if that’s what suits you.

But if you are choosing to do nothing…

Don’t be mad about the results you didn’t earn from the work you didn’t do.

I was that girl — stuck and frustrated girl — for years and it brought me zero satisfaction — just a whole mess of jealousy and tons of regret over missed opportunities.

That’s no way to move through this short, precious life that we’re given.

See something you want?

Don’t be jealous.

Be driven.

Choose to make it happen.

Put in the time, sweat and courage.

Be your own white knight.

Do the work.

Nothing (and I mean nothing) feels better than savoring a personal triumph… a huge breakthrough… a new business… a new body… a once-in-a-lifetime opportunity… a heightened level of confidence and inner strength that can never be taken away… looking back on all of the hard, messy and beautiful work that you did to create it, and knowing, without a doubt,

“I earned it.”

Make the change. www.facebook.com/groups/beextremecommunity

www.bee-xtreme.com
#motivation #motivationalmindset #mindsetquotes #quotes#mindset #love #makeithappen #bethebestyou #lovelife#instagood #inspire #bethebest #beyou #dream #lifequotes #life

The Fastest Way To A Bikini Body

Summer is upon us and our bodies aren’t ready for that vacation like we expected. Our last minute decision to lose 10 pounds before our beach vacation has us scrambling to find a solution to lose it, fast. Although I don’t promote overnight weight loss, we really do have a solution that is guaranteed to work but it’s going to be a strict plan. Learn how you can lose the unwanted weight before your beach trip! Our foolproof plan is guaranteed as long as protocol is followed. 

 

Xtreme Skinny Weight Loss Drops

The first step you need to do to get this weight off super fast is order Xtreme Skinny Weight Loss Drops. This fool proof protocol is guaranteed to help you drop 10-25 pounds in just 21 days. Is it easy? No. Is it worth it? YES. 

Before ordering let’s give you a little rundown of the program. Xtreme skinny weight loss drops are taken sublingual (under the tongue) 3 times per day to help you burn up to 2000 calories a day effortlessly. Our exclusive formula is filled with all the right amino acids to get the metabolism revved up and going. 

The protocol you must follow with the drops is a little more intense though. You can’t just take these drops and do no other work. A very low calorie diet is to be done while taking Xtreme Skinny Weight Loss Drops. A 500-1000 calorie diet each day with a very specific food list is what will show you the results fast. 

Breakfast: Black coffee with sugar free creamer of choice

Lunch: 1-4 oz protein, 1 side salad, 1 cup of veggies

Dinner: 4 oz protein and one cup of veggies. 

Now this may not sound like much food. But believe me when i say these drops curb your appetite so much, you won’t even notice you’re eating so little. You may add in 2 fruit servings each day to the above as snacks and also 2 melba toast or grissini sticks. 

Following the protocol in the book, you’ll be sure to lose up to 25 pounds in 21 days.  A 36 page diet guide is sent with each order of the Xtreme Skinny drops. 

Phase 3 Xtreme Skinny Weight Loss Drops

After your 3 weeks of protocol you’ll be directed to start adding in healthy fats, but still no carbs and sugar. This is very very similar to the keto way of eating for phase 3 of the drops. 

During phase 3 week 1: you’ll increase calories up to 1000 a day adding in one food group that you’ve detoxed your body from. I personally add in cheese the first few days and of course bacon. 

Phase 3 week 2: increasing your calories a little more each day will show your body that you can now start burning the fat you’re eating for fuel. Welcome to ketosis. Your body is fully charged and ready to go. 

Phase 3 Week 3: Be sure your weight is stabilized for at least 7-10 days before adding back in low carbs like wraps and potatoes. 

Phase 4 and beyond. 

We have this planned out for you as well. A fool-proof way for you to keep the weight off, but you’ll have to join the community to get access to the file. We take keeping the weight off very seriously around here and it’s only available to our group members who are killing it day in and day out. 

Join us! 

Keto at Starbucks? We got you covered.

1.Starbucks Keto Americano 

Tall Caffe Americano Coffee -Served in Venti Cup with ice

(Add yourself: heavy cream cinnamon, nutmeg, Stevia)

2. Americano with Skinny mocha sauce and heavy cream

3. Pink Drink – Keto

Passion Iced Tea -Sugar free vanilla syrup -heavy whipping cream -ice

4. Grande Expresso Coffee – over ice -Heavy whipping cream -2 pumps sugar free cinnamon dolce syrup

5. Keto Frappuccino 

-Almond Milk -Whipping Cream

-2 pumps SF cin dolce syrup

-Ice

5. Coffee light Frap

-sub half water, half heavy cream instead nonfat milk (SF syrup Opt)

6. Sugar Free Cinnamon Dulce Light Frap

-Sub 1/2 water/heavy cream or nonfat milk

7. Tea (Passion/green/plain)

-1 or 2 pumps Vanilla SF syrup -splash heavy whip cream

8. Cappuccino Expresso and Almond or Soy Milk

SF syrup added **Flat White Sub half&half for whole milk Or Heavy cream and half water

9. Chai tea latte -2 brewed bags chai -Add SF vanilla -Splash heavy whip cream

10. Skinny Mocha -Sub 1/2 water/heavy cream or nonfat milk

11. Coconut Mocha – Coconut (or almond milk) mocha, sub with skinny mocha sauce SF peppermint mocha – with sknny mocha sauce -with 1/2 water/heavy cream

12. Hot Chocolate – brave hot chocolate, sub skinny mocha sauce

Ultimate Keto Food List (Downloadable for Print)

– Meats: ZERO CARBS 

• Beef- Ground beef, Steak, Ribs, and Roasts
• Pork- Chops, Ribs, BACON, Loins, sausage 
• Chicken/ Turkey- Thighs w/ skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
• Fish- Tuna, Salmon, Cod, Haddock, etc.
• Shrimp/ Lobster- Go crazy, use lots of butter! 
• Pepperoni

-Cheese: MOST are no carb, almost all are low carb
• Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile! 
• Colby jack, pepper jack, monterrey jack
• Taco style, Mexican style
• Parmesan, Asiago
• Ricotta- Freezes well, very versatile 
• Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving 
• Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it’s under 75 cents per 8oz.

– Vegetables: No potatoes! Get your carbs from veggies!!! 
• Leafy greens- Spinach, Spring mix, Kale, Romaine
• Zucchini- Great for a noodle substitute! 
• Avacado- Awesome source of natural fat! 
• Eggplant 
• Brussels sprouts
• Tomato
• Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
• Cucumber
• Peppers- Jalepeño, banana, green/ red/ yellow/ orange bell 
• Broccoli- Great with cheese, steamed or just raw!
• Asparagus- Awesome roasted or sautéed with bacon and garlic!
• Cauliflower- AWESOME potato substitute!! 
• Celery- Great with cream cheese or all natural peanut butter! 
• Cabbage
• Pickles (Read nutrition labels, watch for sugar and carbs) 
• Olives
• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).
• Onions- Red, yellow: use somewhat sparingly, to taste

– Fruits: Most are a no-no, especially bananas, oranges and grapes.
• Strawberries 
• Blueberries
• Raspberries 
• Blackberries 
• Lemon/ Limes- Adds great flavor!

– Nuts (grams of Carbs per 100 grams, or 3.5 oz)
• Pecans/ Brazil (4g)
• Macadamia (5g)
• Hazelnut/ Walnut/ Peanut (7g)
• Pine (9g)
• Almond (10g)
• Pistachio (18g)
• Cashew (27g)

– Oils/ Fats
• Coconut Oil
• Butter: Kerry Gold is best but just make sure it’s REAL butter and not a spread or margarine
• Olive Oil
• Vinaigrette 
• Hollandaise 
• Bacon/ sausage grease
• MCT oil- easily ordered online/ in specialty stores

-Dressings/ Condiments/ Fats
• Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love!
• Mayo- Natural/ organic is best, but I use Hellmann’s all the time. 
• Aioli 
• Heinz “NO SUGAR ADDED” Ketchup or sugar free ketchup 
• G. Hughes brand sugar free BBQ sauce
• Yellow/ Spicy Brown Mustard
• Soy sauce 
• Hot sauce

– Liquids: Use as base for sauces/ soups
• Heavy Whipping Cream (HWC)
• Broths/ Stocks: Stay away from reduced fat. Bone broth is awesome!

Snacks
• Pepperoni
• Hard boiled eggs 
• Slim Jims/ jerky (watch carbs)
• Homemade cheese its/ tortilla chips 
• Cheese
• Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)

Drinks
• WATER- Lots of it! 
• Crystal Light- Tons of options and very convenient! 
• Tea with stevia 
• Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint *BOOM* Homemade creamer!

– Alcoholic Beverages 
• Beers (grams of carbs per 12 oz serving)
▪ Bud Select 55 (1.9)
▪ MGD 64 (2.4)
▪ Rolling Rock Green Light (2.4)
▪ Michelob Ultra (2.6)
▪ Bud Select (3.1)
▪ Beck’s Premier Light (3.2)
▪ Natural Light (3.2)
▪ Michelob Ultra Amber (3.7)
▪ Coors Light (5)
▪ Amsterdam Light (5)
▪ Bud Light (6.6) 
• Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites! 
• Whiskey shot (0g carbs)
• Brandy shot (0g carbs)
• Dry Martini (0g carbs)
• Tequila shot (0g carbs)
• Champagne (~1g per serving)
• Dry wine (~2g per serving)

– Sweeteners 
• Stevia drops (0g)
• Erythritol (0g)
• Truvía (0g)
• Monkfruit (0g)

– Other common Ingredients I use 
• Almond flour 
• Spices: Garlic powder, onion powder, parsley, cumin, cayenne, salt, pepper, paprika, Basil, thyme, rosemary, red pepper flakes, 
• Cocoa Powder 
• Natural Peanut butter 
• Sugar free chocolate chips
• Sugar free maple syrup

 
 
 

Does Xtreme Slim Work For Weight Loss?

One question I get asked frequently- “does xtreme slim work for weight loss”, and in short, yes. Everyone is always out there looking for that magic pill. Ya know that one that they can take and do no part on their own success? Why? Why are you selling yourself short? 

Results don’t happen overnight. It takes a little more than a pill to get you the results you deserve. If you sit and think about it.. What changed in your life to get you where you are right now? Did you have a baby? Did you get into a relationship and got comfortable? Did you stop caring about what goes into your mouth? Did your doctor tell you you need to lose weight? Did you maybe not know or educate yourself on what you’re eating? 

Whatever the excuse, they stop now. To be successful on any weight loss journey, a plan needs to be made. 

Xtreme Slim was designed to help you everyday common struggles when it comes to losing weight. 

  1. Appetite suppression
    Are you the one that tends to go overboard when you eat? Listen, I get it. I don’t like to waste food either. I’d be the first one to make sure I eat every last bite on my plate because that’s the way I was raised. Wasting food was not an option. Whether you’re full or not, you push to finish. STOP IT RIGHT NOW. It’s ok to take leftovers home. It’s ok to eat until you’re full.

    Maybe you’re never full or feel like you can’t get enough? That’s where the magic of this little pink pill will help you. Xtreme Slim’s powerful appetite suppressants will help you feel fuller sooner. It will help you cut down your portion sizes by half. We still want you eating. Your body needs good food to fuel itself. And you SHOULD want to eat. But, if you need a little help with self control, Xtreme Slim is for you! 

  2. Energy
    How many of you are too tired to get a quick walk in after work because you’re exhausted? This doesn’t happen with Xtreme Slim. One capsule in the morning and one capsule at lunch will have you pushing through any afternoon tiredness you feel. Xtreme Slim contains 3 unique ingredients that help you use your own stored body fat for energy as well as added caffeine anhydrous. You won’t just have that caffeine energy, you’ll literally use your own fat stores to power through your days.

     

  3. Detox
    When’s the last time you pooped? So many people do not go to the bathroom 3 times a day. You should be eliminating just as much as you’re taking in. If you’re not, there’s one of your weight loss issues. We can hold up to 10 pounds of sludge in our intestinal tract and if you don’t do anything to get rid of these toxins and mucus, your results will be hindered. Xtreme Slim uses aloe vera as a detox agent. You will not be running to the bathroom like you did with Zi Xiu Tang, however you’ll be more consistent with your elimination needs all while healing your gut.

    Some helpful tips while taking Xtreme Slim Bee Pollen

    1. Drink half your body weight in ounces of water. Water is needed to flush out the contents of the fat cell inside the body. 

    2. Make lower carb choices. As a keto coach it’s my job to educate you on what carbs do to your body. All carbohydrates whether brown rice or a bag of skittles get stored in a fat cell for later energy use. If you’re not using these carbs up to power through workouts, they hange out in the fat cell, mainly in those problem areas such as your abdomen known as “visceral fat”. Get rid of them slowly. Cut back on breads, pastas, and potatoes. You’ll start seeing faster changes in your body and faster changes in your energy levels. 

    3. Move more. You now have all this energy, put it to use! Go for a 10 minute walk around the block. Aim to get 10,000 steps in in a day. I’m not saying you need to run a marathon everyday. Your body was meant to move. So do it. 

    4. Don’t shrug off sleep. Sleep and fat loss go hand in hand. Sleep is needed for energy, repair, recovery and hormone balance. 

    5. Make good food choices. Proteins and veggies over carbs and sugar. Period. 

Weekly Keto Meal Plan

Sometimes eating the keto way of eating can get boring or you need to mix things up! Enjoy these free keto meal plan ideas each week in the Bee-Xtreme Community on facebook! Here’s one sample meal plan that goes into the group for ideas each Friday. Plan to do your shopping over the weekend and prep on Sunday for no more than one hour with these free easy keto meal plan ideas! Our customers see great success using these meal plan templates which are based on a 1200 calorie meal plan for the keto way of eating. 

Keto Approved Broccoli Salad

Don’t you hate when you have to scroll through 1000 words to get to the recipe? Me too. Let’s not do that.  I do have to say— this is one of my favorite summer recipes! This keto broccoli salad is my go-to for summer side dishes and is quite amazing! 

Ingredients: 

  • 1 head broccoli
  • Mild cheddar block of cheese (1/2)
  • 8 slices bacon
  • 1/2 purple onion
  • 1/4 c slivered almonds
  • 1/4 c dried cranberries (optional)
  • 1/4 c sunflower seeds
  • 1/2 c Hellman’s Mayo
  • 1/4 Sour Cream
  • 2 tablespoon Distilled white vinegar
  • 2 tablespoon Stevia or monkfruit

Fry bacon and chop into small cubes. While bacon is frying, take cheese and cube. Cut up 1/2 purple onion. Break broccoli into pieces. Add sunflower seeds, almond slivers and dried cranberries. Add bacon once done cooking and cooled. 

For the dressing:

  • 1/2 c mayo
  • 1/4 sour cream
  • 2 tablespoons stevia or monkfruit sweetener
  • 2 tablespoon apple cider vinegar

Mix with hand mixer and dump over broccoli. Refridgerate for 30 min and enjoy! 

Need a community of support when it comes to your keto diet?

Keto Without Veggies? Sure. Here’s why it should NOT be done!

I have to tell you… sometimes I cringe when I see some responses on threads in some of these “keto” groups on facebook. It literally makes my bones shake when I think about how misinformed some people get when it comes to the ketogenic diet. I’m not saying one person knows all, I’m not. But, as a nurse I had to write a response to this because this is about your HEALTH not just “weight loss”. The ketogenic diet is NOT about weight loss guys. It’s about health in general. I mean take this little blog post as you see fit but let me give you some health insight to a MAJOR question I see posted ALLL THE TIME.

 

 

"Do I have to eat veggies with a keto diet? I don't like them."

Think of this scenario…

Your sink drain will work just fine letting little debris from a plate run through it just fine, but what happens when you continue to do this over the years? What happens when your 7 year old son decides to throw out his veggies every single night and throw them down the sink? Those veggies will start to clog up that sink pipe. Eventually there’s going to be so much build up that that pipe quits working and it’s going to get clogged before you grab the Drain-O to unclog that pipe. 

The same approach happens with the keto way of eating. Sure the diet makes you burn through a lot of fat, but we want the fat running through the liver and gallbladder. To make this possible it’s hard to flush all that out without the use of vegetables. And not only that, you NEED the vitamins and nutrients from the vegetables so that the body functions properly.

Let’s chat Fatty Liver Disease

You probably already know that being an alcoholic can cause a fatty liver aka “Fatty Liver Disease”. Are you aware that eating refined carbs and sugar can cause “non-alcoholic fatty liver disease”? How about keto? Did you also know that KETO, if not done properly, can cause Fatty Liver Disease? 

“Effect of Insulin Lack on Causing a Fatty Liver”-

 (Which means low insulin or lack of insulin) 

According to Guidance Physiology, “Strange as it may seem, although insulin lack causes dissolution of the fat stores in adipose tissue, it causes a great increase in the amount of stored triglycerides in the liver,  leading to a very fatty liver.”

Non alcoholic fatty liver disease is a growing epidemic. Not only in the United States but several other countries as well. This means that your body has inappropriately stored fat in your liver and it’s not a good thing. This is a huge risk factor for a slew of things including liver failure, heart disease, and even death. 

30-40% of adults (3-4 out of 10) have fatty liver disease. Fatty liver disease is self inflicted. One out of 10 children have fatty liver disease. It’s a super scary statistic! 

If you’re a type 2 diabetic, you have 40-80% chance to have fatty liver disease. However, this is curable through diet! You can totally reverse fatty liver disease, all with the tips ahead. 

Let’s talk about the practical. Let’s chat about common sense. 

When it comes to fatty liver disease, you have to stop fructose! You have to stop sugars, simple carbs, and starches. You should enjoy fiber-rich foods. Why? Because FIBER is what detoxes the body. FIBER. 

Why is a healthy liver so important?

 

The liver is your largest internal organ and one of the most important organs in your body. The liver is the body’s workhorse, performing many critical functions.Detoxification is one of the liver’s most important functions. The liver is referred to as the “gatekeeper” because it absorbs and filters everything we put into our bodies. After filtering, the liver clears harmful toxins and waste while retaining the nutrients the body needs. These nutrients are then converted by the liver into essential blood components and released when needed. Metabolizing fats, carbohydrates, and protein and balancing hormones are other functions performed by the liver. The liver helps oxidize triglycerides to produce energy. It also produces bile which is essential for digesting and absorbing fats in our diet. The liver ensures blood sugar levels remain constant by removing and storing sugar if blood sugar levels increase and releasing sugar when blood sugar is low. It also converts amino acids in protein for energy production and removes ammonia produced in the process. By removing pathogens and fighting infections, the liver supports your immune system. It also regulates and directs hormones to perform their proper function. With these many functions, it is critical to protect the liver from disease.

Healing Fatty Liver Naturally

There are many natural strategies for healing fatty liver. An anti-inflammatory diet and lifestyle is critical. Following ketogenic guidelines can be very helpful.

 

Other strategies are consuming foods and herbs that support liver health (Xtreme Liver Detox), intermittent fasting, drinking plenty of water, reducing stress and improving sleep, dealing with your anger, using Epsom salt baths and castor oil packs, improving gut health, including liver supporting nutrients, and supporting stomach acid levels and optimizing bile flow are all liver-healing strategies.

 

Anti-Inflammatory, Ketogenic Diet and Lifestyle

One of the best strategies for preventing and healing fatty liver is to consume an anti-inflammatory, ketogenic diet. This healing diet removes foods that cause inflammation and includes organic, non-GMO vegetables, fruits, healthy fats and clean protein.

 

A 2007 pilot study looked at 5 obese patients with non-alcoholic fatty liver (NAFL) disease who were put on a ketogenic diet for 6 months.  The study demonstrated that in 6 months the patients lost an average of 27 lbs and had histologic improvement of fatty liver disease.  In particular, the liver showed less signs of fat build-up, inflammation and fibrosis. (8)

 

To follow ketogenic diet guidelines, approximately 70% of calories should come from healthy fats, 20% from clean protein sources, and 10% from low-carbohydrate foods. An anti-inflammatory, ketogenic diet reduces inflammation, stabilizes blood sugar, reduces toxic load, provides necessary nutrients, and supports healthy blood pH levels.

 

Food to Avoid

Avoiding sugar is critical for liver health. As discussed earlier, sucrose and fructose are linked to NAFLD. Consuming refined sugars, along with grains any foods that are easily metabolized into sugar (high glycemic foods), causes a surge of blood glucose and large release of insulin. Insulin resistance is the most consistent underlying factor of NAFLD.

 

Processed foods and vegetable oils, which often contain toxic GMO ingredients and trans-fats, should be avoided. Processed foods and oils are highly inflammatory and create extra acidity in the tissues. Excess amounts of omega-6 fatty acids found in refined vegetable oilscan promote the development of NAFLD.

 

Meat and dairy from conventionally-raised animals and farmed fish also promote inflammation and contain large amounts of toxins. You should also avoid chemicals such as herbicides or pesticides by eating organic whenever possible.

 

Foods to Include

An anti-inflammatory diet includes whole, unprocessed foods. This diet consists of clean protein, organic vegetables and fruits, and healthy fats. Clean protein sources are grass-fed meats, pasture-raised, organic chicken and eggs and wild-caught fish.

 

Abundant amounts of low-carbohydrate, colorful vegetables and small amounts of low-glycemic fruits should be included in a liver-healthy diet. Low-carbohydrate vegetables include cruciferous vegetables, leeks, shallots, cucumbers, asparagus, and leafy greens to name a few.

 

Berries, grapefruits, limes, lemons, and granny smith apples are all low-glycemic fruits. Vegetables and fruits are high in anti-inflammatory antioxidants and phytonutrients which are great for liver health. You should also include plenty of liver-healthy herbs.

 

Quality fats are a very important part of a liver-healthy diet. Healthy fats are found in coconut, olives, avocados, and their oils and in grass-fed butter and ghee. These healthy fats are an efficient source of fuel to combat inflammation and support the liver.

 

Consume Liver Healthy Foods

Incorporating liver-healthy foods into the anti-inflammatory nutrition plan is great for healing the liver. One of the best foods for your liver is liver from organic, pasture-raised animals or wild-caught fish.

 

Liver is a concentrated source of bioavailable forms of nutrient complexes, including vitamin A, folate, iron, choline, vitamin B12, trace elements, and glutathione. Pasture-raised, organic eggs are also an excellent source of nutrients that support the liver.

 

Veggies

Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and kale are great for liver health. They help neutralized toxins in the liver with their abundant amounts of phytonutrients, carotenoids, and flavonoids. Broccoli has even been shown to counter the development of fatty liver disease and liver cancer.

 

Cruciferous vegetables contain glucosinolates which increase the production of enzymes. These enzymatic reactions help detoxify the liver and increase its ability to remove carcinogens and heavy metals from the blood. Garlic also activates enzymes in the liver.

 

Beets, leafy greens, and avocados are great for the liver. Avocados are an excellent source of glutathione which is needed by the liver to filter out harmful substances and protect liver cells from damage.

 

Citrus fruits including lemons, limes and grapefruit, are great for the liver as are berries. Blueberries and cranberries are packed with powerful nutrients to support liver health. Both citrus fruits and berries protect the liver from damage.

 

Fatty fish like salmon, coffee, green tea, olive oil and nuts have been found to protect the liver from NAFLD and NSAH. Omega 3 fatty acids in fatty fish reduce lipid accumulation and liver enzyme levels, improve insulin sensitivity, and have anti-inflammatory effects. Nuts may be helpful in treating people with NAFLD by improving lipid profile, hepatic steatosis and inflammation.

 

Studies show that coffee is amazing for liver health. Coffee has a protective effect against the development of cirrhosis of the liver. There is an inverse association between coffee drinking and liver cancer. Coffee is even associated with a lower risk of death in people with chronic liver disease.  Green tea and olive oil may improve liver enzyme levels and reduce oxidative stress and fat accumulation in the liver. 

 

 

Your liver works hard for you. Even if you don’t drink alcohol or work amongst harsh chemicals, the toxins you inadvertently breathe, eat, drink, and even slather on your skin are a burden on your liver and this can start to take its toll on your energy and performance over time. Environmental toxins can even mess with your hormone balance and make it hard for you to lose fat.

 

Your liver is always filtering toxins – that’s its job. But there are some things you can do to support this process. Which brings me to one of my favorite, most targeted supplements for everyday detox: Xtreme Keto Cleanse | Calcium D-Glucarate.

 

I first started taking calcium-d-glucarate (CDG) as a way to ensure my high fat moderate protein diet didn’t produce excess ammonia.

 

It can decrease your LDL cholesterol, assist in protein digestion, and remove toxins and excess estrogen. Excess estrogen is a problem for everyone, but an even bigger problem for obese (or formerly obese) people.

 

To understand why CDG works, you have to understand a little biochemistry.

 

How the body gets rid of toxins

One of the ways the body gets rid of toxins is through a process called conjugation. During conjugation, toxins are packaged into water soluble compounds called glucuronides. Glucuronides are meant to pass through the liver, to the bile, then to the gut where they are excreted. However, high levels of an enzyme called beta-glucuronide can inhibit this process. This enzyme separates toxins from their conjugate bond and allows them to be reabsorbed. This allows toxins to keep circulating in the body where they make you fat, tired, and weak.

 

Calcium-d-glucarate prevents beta-glucuronide from disturbing this process.  It keeps the toxins bound inside a glucuronide which is then removed from the body.  Toxins are most damaging in their free form, which is why you want them to be bound (conjugated) and released from the body.  Calcium-d-glucarate inhibits beta-glucuronidase which allows toxins to be removed.

 

Hello Xtreme Keto Cleanse | Calcium-D-glucarate

Calcium-d-Glucarate (CDG) is a natural substance produced by all mammals, including humans. Small amounts are also found in fruits and vegetables. Early humans were able to get enough calcium-d-glucarate from their own production since they ate relatively low amounts of toxins and lived in a clean environment. As toxin exposure has increased, humans need more calcium-d-glucarate to help excrete the extra toxins.

 

There is no *technical* deficiency of calcium-d-glucarate because it is not essential. However, humans produce small amounts, so it’s easy to develop low levels.

 

Here are 4 reasons calcium-d-glucarate is a seriously useful supplement.

1. Liver detox

When calcium-d-glucarate is taken orally, it’s metabolized into glucaric acid.  This is the active form of calcium-d-glucarate and the one produced naturally by the body.  Glucaric acid is not available as a supplement by itself which is why you have to buy calcium-d-glucarate.  Another benefit of CDG over glucaric acid is a longer detox period.  CDG detoxes the liver for five hours instead of one. 

Glucaric acid binds to toxins in the stomach which are then removed in the urine.  Glucaric acid is also circulated around the body where it performs the same function – scavenging and releasing toxins.  Removing toxins from the liver will increase liver function and promote a healthy metabolism.  It will also allow your liver to flush out other toxins that would otherwise cause problems.

2. Removing excess estrogen

High levels of beta-glucuronide increase the number of estrogen receptors. This means estrogen that would have been excreted is now able to bind to more receptors. This can cause increased tissue growth, inability to lose fat, and even man boobs. 

Estrogen dominance is one of the leading causes of infertility, mood imbalances, and other health problems in women.  One of the most common treatments for high estrogen levels in a drug called tamoxifen. Tamoxifen has numerous side effects including stroke, blood clots, uterine cancer, and cataracts.

New research shows that CDG could be just as effective as Tamoxifen in treating estrogen dominance.  CDG allows excess estrogen to be passed out of the body.  A review in 2003 said calcium-d-glucarate could be as effective in preventing cancer as Tamoxifen.

In one study, calcium-d-glucarate was able to reduce the number of estrogen receptors by 48 percent.  It’s also been shown to lower serum estrogen levels by 23 percent.

High estrogen is also a problem for men.  Whether your a man or woman, calcium-d-glucarate will help maintain proper hormone balance.

 3. Decrease LDL cholesterol

Despite the numerous health effects of a paleo diet, one of the mysterious negative effects seems to be elevated LDL cholesterol.  Paul Jaminet wrote an excellent post on this topic where numerous people said they experienced high LDL levels.

Not only is total cholesterol increased, but it’s LDL cholesterol.  This isn’t necessarily a bad thing as long as it’s type-A LDL (large, puffy, non-atherogenic).  However, since being Bulletproof means doing everything possible to ensure optimal health, this is something that needs to be dealt with.  High LDL isn’t necessarily the problem.  It’s a sign of tissue damage or toxins which is the problem.

When cells are stressed or damaged, they need cholesterol for repair.  As Dr. Jaminet also pointed out, high LDL levels are needed to repair damaged tissue.

The body sends LDL molecules to supply various parts of the body with cholesterol and fats.  Limited blood flow is one form of stress.  Calcium-d-glucarate is metabolized into glucaric salts.  Glucaric salts reduces beta-glucuronidase production by gut bacteria.  Reducing beta-glucuronidase enhances enterohepatic (liver) circulation which reduces cholesterol synthesis.  This causes lower cholesterol levels.

In rats, CDG lowers total cholesterol by 12-15 percent, and LDL cholesterol by 30-35 percent.  In humans, CDG lowers cholesterol by 12 percent, and LDL cholesterol by 28 percent.  It can also lower triglycerides up to 43 percent.

CDG is not arbitrarily playing with cholesterol numbers like statins.  It decreases stress on the liver which lowers your need for cholesterol, especially LDL cholesterol.

4. Great for high fat moderate protein diets

Humans are meant to eat large amounts of protein and fat. Our livers and kidney efficiently process proteins and are able to remove harmful byproducts like ammonia.  However, humans can only handle so many toxins.  The human body is involved fending off xenoestrogens, air pollutants, chronic infections, and mycotoxins.  This leaves very little room for dealing with the metabolites of protein.  Our modern world is so polluted, that humans don’t always have the necessary means to fend off natural byproducts of a healthy metabolism.  If you’re consuming a high protein diet (25-35 percent), you should consider supplementing with calcium-d-glucarate.