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Find out all you need to know about the Ketogenic lifestyle, low-carb living.
Check out this great video. When you are low carb or keto and everyone is celebrating and you feel like you don't have a treat; then these low carb biscuits come to the rescue!
The recent rise in obesity, diabetes and other illnesses has driven more and more people to look for better ways to eat and keep healthy. It seems no coincidence that the growth in obesity has escalated in a similar curve to that of consumption of refined carbohydrates and sugar. Eating high amounts of carbohydrates is a relatively new thing. And one thing that the Ketogenic diet or low carb eating isn’t; is a fad!
INSULIN IS THE KEY AND OUR UNDERSTANDING OF IT AND ITS THERAPEUTIC USE IN WEIGHT MANAGEMENT STARTED WAY BACK IN 1922
The discovery of insulin and its dual functions, namely;
...had far reaching effects in medicine and also in how weight gain was viewed.
The newfound mechanisms of insulin made scientists and nutritional researchers consider that simple calorie-counting was not taking into account the physiology of the body and that to manage a healthy weight you needed to concentrate on why and how the body stored fat.
It was noticed that those of us that produced little insulin found it hard to put on any weight, even with large amounts of calories. These people were eventually recognised as having type 1 diabetes. One thing it proved was that insulin was the driver behind fat accumulation.
Everybody has sugar in their blood, often referred to as blood glucose levels. Glucose flows in our blood and it will supply energy. But the level of blood glucose is strictly controlled by insulin.
It should not be too high or too low. Rapid rises in your blood glucose level will wake up the pancreas and it will start to pump insulin into the body and once in the blood stream it signals to the body that it is now time to start storing fat.
We have all probably experienced a ’sugar-high,’ followed by a ‘crash.’ This is insulin doing its job, maintaining a steady level of blood glucose. The problem is that many foods release sugar in too quick a time and often also in too big a quantity.
The great thing is that as this is based on how the body works you can check this for yourself with a simple glucose meter at home. You don't have to listen to 'health-gurus' again!
To this end the type of food consumed and its impact on blood sugar and therefore insulin production, became an important consideration for not only weightloss but other conditions too. The main food group to raise blood sugar quickly is mostly carbohydrate; especially refined grains, starches and wheat.
So we wish to avoid food that raises blood glucose levels quickly, the way carbohydrates do. Therefore a diet low in carbohydrates is safe and will lead to lower blood sugar levels, lower insulin in the body and consequently lower fat storing. The two remaining nutrients, fat and protein are both essential to survival and also (in the right quantities) have much less effect on blood sugar.
Fat is not to be avoided. For the last 30 years it’s been known that guidelines that suggested fat might increase heart disease risk was flawed and the New York Times recently discovered documents showing scientists given thousands of dollars to accuse fat instead of sugar as being a culprit.
Our own liver produces saturated fat to provide us energy so common sense would seem to point to saturated fat being a good thing. Healthy fats can be obtained from things like avocado, nuts, meat and butter.
Note: vegetable oils contain no vegetables and are really industrial seed oils. Manufacturers use chemical processes and immense heat to produce these oils and they’re not healthy. Trans-fat is also not healthy (if an oil or food package states something is ‘hydrogenated’ it’s best to avoid)
Protein is used for repair and growth for the body. In the low carb or Keto diets you keep protein to moderate levels. This is because large amounts of protein can’t be stored in the body so if you consume too much the body will convert it to glucose. Protein can be from plant based sources or from animal products. You do not have to be a meat eater to be Keto.
“For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too.
Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets.
Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show specific very-low-carb diets help people with metabolic syndrome, insulin resistance, and type 2 diabetes. Researchers are also studying the effects of these diets on acne, cancer, polycystic ovary syndrome (PCOS), and nervous system diseases like Alzheimer's, Parkinson's, and Lou Gehrig's disease.”
The point of the way of eating is to avoid refined carbohydrates (or anything that raises blood glucose to a spike and quickly too)
This means many foods that some may considered ‘bad,’ are fine. Common sense should tell you that vegetables and nuts are fine.
The fantastic nutritional benefits that are yielded from green leafy vegetables can not be underestimated. Cooked or raw. If cooked in coconut oil or butter or raw with a drizzle of olive oil.
Some people can cope with the sweeter vegetables such as carrots and parsnips. Only once you’ve started eating this way will you be able to judge how you cope with the additional sweetness of some vegetables, for example sweet corn.
Whatever your stage of life, be the best you can be with a simple, personal health check. You can have some tests sent to your home! The whole of this site is dedicated to giving you the power to control your weight, health and well being.
We will have fantastic recipes (some from our book on Amazon) and new keto diet elights weekly. Improve your fitness and find out exactly what is Keto diet friendly.
Our latest book: Step Away From The Carbs: The science behind weight loss, the recipes to make it happen. Beautiful colour photographs of every breakfast, lunch, dinner, snack and even drinks.
It‘s available as a kindle or a paperback.
This is a very basic look at the insulin response to the most frequently requested food queries we have. It is not the same as the glycemic index.
Omega 3 doesn't just come from fish.
It's not just from Oranges!
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All the latest news from the low carb and Keto community. The occasional piece about intermittent fasting and some medical updates, especially those relating to blood tests and well being.
Every week we post a video that is related to good health, weightloss or the latest science.