Ketosis and intermittent fasting – which is right for you? These two dietary philosophies are similar in that both systems focus on insulin, fat, and ketone bodies to lose weight and stay healthy.
Ketosis happens when we eat foods that are low in carbohydrates and higher in fat. These are foods such as eggs, meat, high fat fish like salmon, and non animal products such as olives, avocados, and coconut oil. By keeping your dietary carb intake to about 25 to 35 grams of carbs a day, you will likely start burning stored fat as a primary source of energy. This is called Ketosis.
When you eat foods that are very low in carbohydrates, your body releases less insulin. Less insulin, means less fat storage. It also means less glucose that is available for immediate energy. So you’d better make sure that you’re eating enough healthy fats!
Intermittent Fasting (IF) limits the amount of time that you can eat food, during a given amount of time. It takes much of the benefits of ketosis, without having to follow a ketogenic dietary plan. Fasting does this because while you are not eating, you have less carbohydrate in your blood stream. Less carbs = less insulin.
Some people fast for 36 to 48 hours once a month. Some folks fast on a daily basis from anywhere between 16 to 23 hours. The most common and easily achievable way to start with IF is called 16/8 Intermittent fasting.
it’s reasonable to assume that you can fast for 16 hours. You’re asleep for approx 8 of those hours anyway. The tricky part for most people is when to begin eating. Author Tim Ferris has a version of IF that advocates eating breakfast 30 minutes after waking up. He also advocates for low glycemic load foods consisting of bean or lentils, a small piece of protein, and fiber from something like leafy greens such as mustard greens, or spinach. I love cruciferous vegetables. Broccoli , lentils and eggs is a great meal to break the fast from the night before.
An important point about Ferris’s example, is that we want to set ourselves up for success.If you’re used to eating breakfast and you can manage not eating later in the day then go for this version. I like doing my morning workout routine while I am still fasting. It’s fantastic! Exercise is much easier on an empty stomach, and I feel amazingly clear-headed when I am done. You can eat your protein and fiber afterwards, and have a better sense of how much your body appreciates delicious healthy foods.
Is it all just Hype?
They both work, but which is right for your lifestyle?
In a word – no. It’s not all hype. To be clear, we lose weight by expending more calories than we consume. There’s no denying that fact. You can lose weight simply by counting calories. Many have done it before you, and you can successfully lose weight by doing the exact same thing. However, for everyone who has succeeded this way, thousands more have given up and failed. What I’m saying either, keto or IF is a superior way of meeting your dietary needs and still lose weight.
The calories in – calories out approach alone, is a miserable way to lose weight. You know what I mean. You’re always hungry, and thinking about food. Your energy levels are through the floor because you’re essentially starving yourself. Sometimes, people end up making themselves sick by dieting this way.
Both Keto and IF can give you enough calories, to get you through the day. Insulin makes you hungry. The lack of insulin in your system, keeps hunger at bay. The idea is to take in a few fewer calories a day than you expend. That is the way to sustainable long-term weight loss. Can you take in a few less calories a day with a more conventional diet. Sure. If and Keto just make it a whole lot easier, and you get to eat a lot more nutritionally dense foods too. Delicious!
Ketogenics limit glucose intake and increases fat intake. Consuming under 35 grams of carbohydrate is normally considered enough to put a person in ketosis. Intermittent fasting simply takes advantage of the amount of time that you are not eating to gain some of the benefits of ketosis without having to be obsessed with carb counts and weighing foods, etc. Both systems prevent the storage of fat, mobilize the fat that’s already stored in your body, and they both suppress your appetite quite a bit while you’re reaching for your healthy goals.
Ketosis has been shown to increase GABA in the brain. As you probably know, GABA helps us sleep and reduces anxiousness. Anything good for the brain is good for the nervous system too. Intermittent Fasting gives you increased GABA and other similar benefits, simply because you are not eating for 16 hours a day.
Which should You choose?
If you can manage to stay consistent with the ketogenic system, and you can do it perfectly, so as not to knock yourself out of ketosis, then this is the right call for you. It works well, and it works quickly. You can lose weight with little effort if you do this right.
Ketogenic diets are right for thousands of people who are looking to lose weight, and lower the inflammation in their joints. However keto is not the right call for me. Why you ask?
I choose to eat IF because, it is so much easier to do correctly than keto. With intermittent fasting, all you have to do is not eat for a minimum of 16 hours and you are taking many of the benefits from ketosis, for about 4 to 5 hours daily. That is even if you ate a little too much that day. It’s much easier to sustain than keto because of this reason alone.
Intermittent fasting gives you a greater variety of foods that you can eat. At the moment, I am eating around 100 grams of net carbs. That’s about 70 grams more than you’ll get on Keto. I don’t see the point of putting myself through such an unforgiving dietary system such as Keto, if I can have similar benefits and still be able to have a beer at a party once in a while.
The truth is, that it is far too easy to fall out of ketosis. A teaspoon of mustard can screw all of your efforts up, if it contains any sugar – which it probably does. an apple could knock you out of ketosis for a couple of days. If you are struggling with high blood pressure, you’d better make sure that you are very careful about the fats and carbs that you are consuming. This is no joke. It is not a quick fix diet to jump on and off from. You can seriously raise your blood pressure overnight if you do.
If you go the IF route, black beans, and garbanzo beans are delicious sources of fiber, and protein. Many fruits such as blackberries, strawberries, and an occasional apple are all on the menu. With keto you’re better off not eating the fruit at all to stay on the safe side.
Another good thing about IF is that it is much cheaper to get a good healthy meal than on keto. Most vegetables are pretty cheap in the markets, even the organic and locally raised produce is cheaper in comparison to lots of meat and fresh fish. It’s also nice to have a sweet potato with my salmon and greens.
So what eating system works best for you? Here are a few other links for you to help you on your journey:
Carefree Meal Plans for Weight Loss and Healthy Families!
Three Nutrients for Improved Brain / Neurological Health and Where to Find Them
Dietary Solutions for Treating Seasonal Depression
Paleo Based Meal Plan – Help Reach Your Healthy Goals
Episode 31 – Carefree meal plans for weight loss and healthy families! Paleo Folks founder, Kirsty Briscoe, discusses the benefits of a carefree meal plan. Kirsty is back for a second visit to the show. She’s got all types of new products to get you on track with your health and fitness goals!
Meal Plans for Every Lifestyle
For the busy health conscious person, it’s sometimes hard to figure out meals that support your health goals. You try your best. It gets repetitive eating the same basic meals all the time. This might cause you to make bad choices over the long haul.
Some of you are new to paleo or just too busy or can’t quite figure it all out. You, can try new foods and learn new tricks to add to your eating plan. Why struggle to figure out all of the metrics on calories, and macros when someone else has done it for you?
It’s a Family affair
What parent hasn’t felt the guilt of serving something, less than healthy, to their kids? Kirsty created a menu membership product for the whole family! It’s called Real Food Family Style. All of the information on calories, and macro nutrients are included. You don’t have to feel the guilt of serving your family junk food for dinner just because you had to work overtime this week.
Kirsty Briscoe is the founder of Paleo Folks; grain free baking mix company, health coaching agency, and curated meal planning service all in one! Their paleo pancake mix and chocolate chip cookie mix are both top paleo products at Whole Foods Market and on Amazon! Kirsty struggled with health, wellness, and her weight for most of her life, and paleo changed it all for her. As a former teacher, sharing the paleo diet in an easy to understand way is a deep passion for her! She specializes in paleo for busy people, moms and kids, and budget conscious healthy eaters.
Three nutrients for improved brain function
Paleo Based Meal Plan
Take responsibility for your brain and nervous system health!
It’s been eight years since I was diagnosed with RSD, due to a work place accident. If I had continued to follow doctor’s orders I would be walking with a cane today. In early 2012, I decided that I’d had enough after hobbling passed my surgeon’s Bentley in the hospital’s parking lot. My goal was to be able to walk, run, and live a great life filled with physical activity. Brain and nervous system health were the keys. Even though I was determined to succeed, getting the right information, was a little more difficult than I imagined.
Of all the many specialists that I’d seen regarding my neuropathy not a single one asked me about my diet, sleep and exercise. They were all focused on their training. The surgeons wanted to do another operation. The pain specialists wanted me to try another medication. You get the idea.
Trial, Error, and Research
Through research and speaking to nutritionists, and fitness experts, such as Mark Sisson, I decided that food was to be my medicine. It took me several years to figure out truth from dogma when it came to brain and nervous system health. I’d like to give you the three nutrients and some foods and supplements that I found most useful to reduce the inflammation of my nervous system, and improve my cognitive function.
Creatine is one of the most researched natural supplements.
Few experts would argue the benefits of having enough creatine in their diet. Some folks think, creatine is just for athletes that want to put on more muscle. Well it’s also important for brain cognition too. It’s also important to the central nervous system. Creatine recycles ATP. The human central and peripheral nervous system, relies on ATP. Brain and nervous system health recycles its own body weight in ATP each day. ATP is also a precursor to your DNA.
Best source of creatine
Red meat is a reliable source of creatine. It’s also a great source for zinc, iron, and B vitamins. Grass fed and locally raised cattle or bison are usually the great sources of red meat. Sea food like Albacore tuna are also good. In fact, you can get up to 5 grams ( a good daily amount) of of creatine from a pound of fresh tuna fish. I doubt many of us can eat a pound of fresh tuna a day. So what can do you to up your intake of this valuable nutrient?
My preference is always to get my nutrition from food. However, Vegans, vegetarians, and people who normally do not eat much red meat or seafood can get the benefits of creatine without eating meat! They can benefit by taking a supplement called polyethylene glycosylated creatine. I find that it works better for me, than creatine monohydrate. You be the judge. Either one would be beneficial to your brain health!
Your body needs magnesium for pretty much everything you do. It’s one of the most important minerals for your overall health. Magnesium helps regulate your immune system, heart rate, and metabolism. If you are having troubles with injuries that will not seem to heal, magnesium can help.
Best sources of magnesium
Some of the best food sources are leafy greens like spinach, and kale. Seafood like salmon, and tuna are great. Black beans are dood, although some people don’t do well with legumes, so figs and bananas might be best for you in that case.
There are many types of magnesium products. They have several uses. You should know which one would work best for your needs. For instance, if you picked up a bottle of magnesium, at your local GNC, it might be magnesium oxide, which is commonly used as a laxative. Magnesium oxide is not as soluble as some of the other choices. That’s why it’s an excellent laxative. Your body will eliminate it quickly. Remember Milk of Magnesia?
I take Magnesium Orotate, which is known to have the greatest effect on the heart and nerves, at the cellular level. There are several choices that could work best for you. Some of these include magnesium sulfate otherwise known as Epsom Salts, Magnesium Chloride which comes in topical solutions as well as tablet form, and chelated forms such as Magnesium Malatate.
Zinc deficiencies have been linked to immune system disorders, and poor cognitive function. It’s the most common mineral deficiency along with iron.
Food sources for more zinc!
Pumpkin seeds pack about 7 milligrams in a single cup. That’s about half of a daily dose. Grass fed beef, lamb, and some fish are also good sources. Throw some pomegranate seeds on your salad for a delicious dose of zinc! One of my favorites is cocoa powder. I’ll put about 2 ounces of unsweetened cocoa powder in my afternoon veggie shake. That gives me about 5 milligrams from eating something that tastes chocolaty and satisfying!
Taking a zinc supplement
The most bio available form of zinc is chelated zinc orotate. Avoid zinc gluconate. It has poor absorption. and you’d be wasting your money.
Take Magnesium and Zinc Separately
Magnesium and zinc are involved in virtually every bodily process. these two minerals are essential to brain and nervous system health. They are often packaged together as a sleep aid. This is very convenient. Although, I recommend that you take them separately, for reasons of absorption. Zinc and Magnesium will fight for absorption when taken together so you should maybe take zinc in the morning and then take the magnesium about an hour later. If you prefer to take zinc and magnesium together, try using ZMA. There are several versions of this on the market. Just remember magnesium and zinc are best absorbed on an empty stomach, but if it messes up your stomach, then eat a light meal with your supplements.
Eat loads of leafy greens!
There are so many benefits to eating more dark leafy greens that I don’t know where to start. Fiber, antioxidants, magnesium, potassium, and iron are just some of the nutrients that will keep you sharp and fit for years to come.
That said, I’m not a big kale fan. It’s not like I hate it. It’s just – everywhere. Swiss chard, bok choy, and dandelion greens are some of my favorites. I’ll eat some collard greens in the morning with some soft-boiled pastured eggs for a load of minerals like magnesium, zinc, and potassium. Pastured eggs are a great source of omega three fatty acids, which help your brain synapses fire more efficiently. These fats are highly bio-available in pasture raised eggs.
More than 100 million U.S. adults are now living with diabetes or pre-diabetes, according to a new report released today by the Centers for Disease Control and Prevention (CDC). The report finds that as of 2015, 30.3 million Americans – 9.4 percent of the U.S. population –have diabetes.
To improve your overall health and wellness and not just your brain and neurological health, eat less sugar. In fact, cut out all processed foods and sugar from your diet. carbohydrate is one of the most important macro-nutrients. You don’t need to rely on pastas, breads, and other processed carbs. You’ll get plenty when you start eating more vegetables everyday.
I hope that these tips are helpful to you. Please subscribe!
Can cookware cause cancer? – 4 Safe Non-Stick Alternatives to toxic Cookware – You have heard all about the importance of eating healthy foods. You understand how to measure your calories, and macro-nutrients like fats, protein, and carbs. But what about your non-stick cookware? Did you know that your shiny new copper coated non-stick skillet is potentially very toxic to you and your family? Even the healthiest diet can cause severe health problems if your pots and pans are toxic.
The cookware industry has been searching for a safe non-stick coating for healthy cooking for decades. The grand daddy of synthetic non stick surfaces for cooking is Teflon. Teflon cookware gets its non stick properties from a coating of PTFE. When heated above 572°F, this plastic polymer releases terrible toxins. These toxic fumes lead to flu-like symptoms called polymer fume fever. It’s more commonly known as Teflon flu. Several chemical compounds found in Teflon cookware are threatening to the body, as well as to the environment.
Like many other non-stick surfaces, aluminum cookware is usually coated. Just like several of the other toxic surfaces that are underneath the safe ceramic coating. Ceramic is an effective barrier to the negative effects of aluminum. However ceramic is prone to chipping while cooking or washing your cookware. Rapid heating and cooling can crack an expensive skillet. This allows the toxic metal to leach into your food.
Aluminum foil, is even more dangerous. There’s an established “safe” amount of aluminum the human body can manage. It’s approximately 20 mg per pound of body weight a day. When you wrap your food in aluminum foil and cook it this way, the amount of this substance that leaks into the food significantly exceeds the permissible level. For me personally, no amount of a toxic metal in my blood stream is okay.
Aluminum is a neurotoxic metal. Elevated levels of aluminum in the body have been linked to several central nervous system diseases, including ALS, Alzheimer’s, and other forms of dementia.
Uncoated copper pots and pans, are quite toxic. A nice dinner of salmon in lemon sauce, could lead to desert in the ER with a case of metal poisoning. And that’s because it can release copper when you cook acidic foods.
Companies like All Clad, Calphalon, and Cuisinart are always cooking up expensive new non-stick surfaces to sell to you. A new skillet can run you upwards of $200. This is especially painful when you later discover that your shiny cookware is really poisoning you. Ouch!
So what should you do? Non-stick cookware makes clean up easier, and you use a lot less oils and fats in your cooking with non-stick cookware. The solution is easy. Stick with the classics, such as, cast iron, carbon steel, glass, and 100% ceramic cookware.
Here Comes Ironman!
Your grandma knew how to make a cast-iron cookware as smooth as any overpriced option from Wolfgang Puck. Cast Iron has great heat retention. So your food stays warm just in case someone’s a little late for dinner. Cast iron heats well and evenly.It doesn’t leak anything toxic into your food. Plus it has the added benefit of increasing your body’s iron levels.
Many manufacturers are now making preseasoned cast iron pans. If you follow the manufacturer’s care instructions, your morning omelet will slide right out of the pan. Cast iron is also about as durable and rugged as cookware can get. You can make popcorn in your cast iron Dutch oven over a campfire, without a scratch on it. Try that with your $200 copper pot.
When in Rome
Carbon steel is very popular in Europe. It’s a lighter, and equally durable alternative to cast iron. Carbon steel is generally safer stainless steel, because stainless can contain nickel, another toxic metal. It’s better to be on the safe side in my opinion. The only draw back to carbon steel is it’s a little harder to purchase here in the United States.
Glass cookware is about as safe as you can get. It does not release anything toxic when heated, Glass doesn’t hang on to any old food flavors. It’s also eco-friendly!
You might be scratching your head as to why I suggest 100% ceramic cookware. Notice the 100% part of the sentence. The problem with ceramic coated cookware is not the ceramic part, it’s the aluminum, lead, and other toxic substances underneath. Ceramic coatings are usually soft. They chip and peel. All ceramic pots are much more durable, and don’t peel, or chip like coated versions.
So, can cookware cause cancer? The answer unfortunately is – yes. In my opinion, it’s always better to be on the safe side, when it comes to your health. Why go with a new and untried non-stick pan, when, all you have to do, is do what your grandma did. Iron, steel, glass, and ceramic have been around for a very long time, and they’re here to stay.
Food Allergies Ruin Healthy Sleep
Ayurveda for modern living
In this episode – Dietary Solutions for Treating Seasonal Depression. We’re speaking with Amber Gourley, the disobedient dietitian. The topic is, seasonal depression. We set the clocks forward in most of the country during the winter months, because daylight is such a precious thing to us all. Many people look forward to the change of seasons. The falling leaves, chilly sweater weather, snowfall, and cozy nights hugged up with a loved one are some of the things we enjoy. For other people the lack of light during the day leads to reduced melatonin level. This reduction leads to a type of seasonal depression that can leave you feeling flat, listless, and depressed. At times the low mood can be overwhelming. Even a sad song on the radio can make you want to go back to bed and put the covers over your head for the rest of the day. Sound familiar?
Amber believes in uncovering the root cause of health issues and healing them, not just putting a band-aid on them and hoping for the best. Today she’s going to be giving us some tips on how to deal with this phenomena through diet. Amber Gourley is known as the Disobedient Dietitian for good reason. She uses hard science and tests to ensure that her clients are eating properly and getting the best nutrition, not government charts and graphs.
What is SAD?
The name of this phenomenon is called Seasonal Affective Disorder also known as SAD. The acronym SAD also stands for the Standard American Diet. This is ironic, because as a dietitian Amber is not an advocate of how most Americans eat, and the manipulation by food lobbyists in Washington on our health.
You’re not alone – It’s a worldwide problem
SAD affects millions of people worldwide every year. Statistics show that seasonal depression is an issue for up to 8 percent of the population. In Scandinavian countries this depressive disorder is the perceived cause of significant increases in suicide rates, due to the low sun during winter months.The disorder isn’t as significant in countries close to the equator. They’re less affected because the get more sunlight.
People living closer to the equator are probably getting more fresh air and outdoor activity. It’s easier to socialize and engage in fun activities when the weather is warmer. The winter months can especially be a drag for those that struggle with social anxiety. It’s hard enough for these folks to be around others. The winter months gives them an excuse to isolate at home in a dark apartment.
What is it about the sun?
Scientists don’t have a complete understanding of a reduction in the amount of sunlight can initiate depression. The best explanation is that reduced sunshine triggers changes in amounts of the hormone melatonin produced by the body. When melatonin levels go down, so does the activity of certain brain neurotransmitters such as serotonin. The lowering of serotonin activity in the hypothalamus has long been believed to be connected to heightened anxiety and severe depression.
Between 80 to 90 percent of the body’s serotonin, is in the gastrointestinal tract. Serotonin used in the brain is produced within the gut. This is why it’s essential to eat loads of leafy greens, and bright orange vegetables. These delicious foods are super abundant during the winter months. Nature knows what it’s doing!
It is thought that serotonin can affect moods like depression, and anxiety. It also affects social behavior, appetite and digestion, sleep, memory and sexual desire and function. Amber and I feel that a good diet and getting out in the daylight hours for some exercise can be a great remedy for the sadness and anxiety of this type of depression.
Symptoms of Seasonal Affective Disorder
- Low Energy
- Lack of concentration
- Changes in sleeping patterns – more or less sleep than normal
- Changes in appetite – also eat more or less than normal
- Unexplained crying
- Negative self-image
- Weakened immune system vulnerability to illness
- Loss of interest in activities which are usually of value or pleasurable
- Possible instances of suicidal ideation
Keywords: Seasonal Depression, seasonal affective disorder, SAD, Sadness, Anxiety, depressed, sad songs, winter blues, melatonin, serotonin, hormones
This episode, Amber Gourley, the “disobedient dietitian”, is talking about Inflammation and Pain Management and how those two things relate to something called functional nutrition, and food sensitivity.
What it’s about:
There’s a lot of conflicting information about what you should eat on the internet. I’m doing an extended series about food facts and fiction. this is the first episode. I sought out registered dietitian Amber Gourley, to talk about inflammation and food. Here’s why food can effect you, give you chronic pain in your joints and other types of inflammation. We discuss the similarities between her ideas and the ancient science of Ayurveda Plus we talk about healthy bacteria and your body’s ability to heal itself over time.
From the Disobedient Dietitian:
“Everyone has an opinion about how to be ‘healthy’. There are the people who tell you not to eat carbs, while others tell you not to eat fat, and others tell you not to eat sugar. (what the hell are you supposed to eat, then?) Then there are the people who tell you to go vegetarian. And the people who tell you to go Paleo. And the people who tell you to go Paleo vegetarian. And THEN there are the people who tell you to cut your calorie intake, or exercise more, or take this medication and everything will be better. (There are even people who tell you that bacon is bad.)”
What you learn
- What is functional nutrition and how is Amber different from a traditional dietitian
- What is inflammation and how does it relate to Chronic illness and pain?
- Can you manage pain through nutrition alone?
- Fermented foods and why you should be eating them.
- Gut microbes and “good” bacteria
- What is food sensitivity testing & LEAP , who is it for and does it really help?
The Disobedient Dietitian Website