What are the Benefits of the Keto Diet?

When considering a ketogenic diet, many people wonder if the change is worth it? Obviously any diet is usually started because of the health and weight loss benefits. However, there are many benefits to low-carb, high-fat ketogenic diets.

Below I have listed a few of the benefits that sway many people to choose a keto diet.

Increased weight loss

Eating a high-fat diet, low-carb diet facilitates weight loss by diminishing hunger, reducing overeating or eating too many “empty” calories. Feeling satiated longer also helps facilitate fasting, which can further assist in weight loss.

In addition, a high-fat, low-carb diet can decrease total body fat as it decreases insulin levels, leading to less fat storage, and it causes the body to “burn” its’ fat stores for fuel decreasing fat stores overall.
Reduced risk of Type II diabetes

When we eat carbohydrates, they are broken down into simple sugars. They are then released into the bloodstream, leading to increased blood sugar levels. As blood sugar levels increase, insulin is released. Insulin is a hormone that tells our bodies to store as much energy in the form of glycogen and fats as possible.

By eating a low-carb keto diet, one can normalize blood sugar levels, control the release of insulin, and reverse the effects of insulin resistance (characteristic of type II diabetes). In this manner, keto can be used to treat or possibly reverse type II diabetes, sometimes even replacing or supplementing medication.

Improvement of neurological disease

A high-fat, low-carb keto diet has a neuroprotective effect by correcting abnormalities in cellular energy usage common in most neurological disorders.

In this way, a keto diet can improve memory function, minimizing diseases like Alzheimer’s and Parkinson’s.

It has also been shown to help epilepsy by reducing seizures and lead to mood stabilization when dealing with diseases like autism and even schizophrenia.

Reduced risk of heart disease

A low-carb, high-fat diet can reduce the risk of heart disease by reducing triglycerides, increasing “good cholesterol” and decreasing “bad cholesterol,” lowering blood pressure, and reducing abdominal fat.
Increased triglycerides levels in blood and increased fat in the abdominal cavity lead to increased risk for heart disease. A keto diet decreases the amount of triglyceride in blood and lowers the amount of fat in the abdominal cavity, reducing the risk of heart disease.

Furthermore, a low-carb, high-fat diet leads to increased HDL (“good cholesterol”) and a decrease in LDL (“bad cholesterol”). LDL, the “bad” cholesterol, carries cholesterol from the liver to the rest of the body. Whereas, HDL, the “good cholesterol,” is a lipoprotein that carries cholesterol away from the body and to the liver where it can be reused or excreted.

In addition to the above, a low-carb, high fat keto diet is also known to decrease blood pressure, reducing the stress on the heart and the risk for heart disease.

Cancer treatment and prevention

Cancer cells, unlike normal cells, can only metabolize glucose for energy. Thus, switching to a high-fat and low-carb diet can essentially “starve” cancer cells of glucose, whilst still feeding normal cells which can metabolize fats as energy.

Consistent energy levels

A low-carb, high fat keto diet can help to stabilize energy levels throughout the day as one can avoid the “bonking” or crashes from carbohydrate intake (rapid blood sugar increase and decrease).
The high fats can keep one satiated and full of energy longer, reducing any cravings or caffeine needs/ crashes as well.

Increased performance for endurance athletes (endurance performance)
A low-carb, high fat keto diet has been implicated with increased output and increased performance for a longer duration for endurance athletes.

Increased longevity

A keto diet can decrease the risk of cardiovascular disease and myocardial infarction and protect against strokes, in turn decreasing associated mortality.

Anti-aging

As mentioned above, a low-carb keto diet can lower insulin. Lowering insulin reduces oxidative stress on the body. Reduced oxidative stress increases lifespan and slows degradation, having an “anti-aging” effect.

Decreased pain and lower inflammation

A low-carb keto diet also decreases inflammation. Decreased inflammation, leads to decreased pain.

These are some of the benefits that you can expect from the keto diet, if you stay committed to it. Of course, there can be challenges, but the results are worth it.

If you are interested in getting started with a keto diet, we can help you stay on track, with our Nudge Coaching program, and guidance from Dr Jerry Hizon. Contact us to see how much better you can feel!

– Courtney Assumma

How to make keto coffee

A morning coffee has become a staple for many around the world. When starting the keto diet, one of the biggest questions people have is: ‘Can I keep drinking my coffee when adopting keto?’

The good news is yes!

In fact, coffee can be a great addition to the keto diet as it can give one energy and keep one satiated until lunch when intermittent fasting.

However, there are certain things to take into consideration to make sure your morning coffee routine is keto-friendly.

What is keto coffee?

Keto coffee is essentially low carb and high fat, just like the keto diet. The low-carb aspect comes from using less milk and sugar. High fat usually entails the addition of unsweetened, full-fat heavy cream, MCT or coconut oil, or grass-fed ghee butter.

The basic keto coffee recipe consists of three ingredients: oil, butter, and coffee.

Typically a keto coffee contains about a tablespoon of MCT or coconut oil and a tablespoon of grass-fed butter or ghee per one to two cups of coffee. Some people blend these ingredients in a blender or Vitamix. Often this is called bulletproof coffee.

Other ways to keep your morning brew keto-friendly

  1. Use sugar-free sweeteners (like stevia or sugar-free flavored syrups)
  2. Use unflavored beans (most flavored have added sugars and carbs)
  3. Substitute milk or coffee creamers for almond milk, coconut milk, or heavy cream
  4. Avoid pre-made drinks or ingredients (most contain lots of added or hidden sugars and carbs)
  5. Add fats with coconut or MCT oil in hot coffee drinks or heavy cream in cold coffee drinks
  6. Add cinnamon (this can help add flavor without added carbs and possibly reduce the desire for sugar-filled syrups)

Keto-friendly options at your favorite coffee shop

  1. Espresso: Avoid milk altogether and drink shots of espresso with some added coconut or MCT oil.
  2. Cappuccino: With less milk, and more foam these are more keto-friendly than lattes. Use nut milk or heavy cream instead of milk for an additional reduction of carbs.
  3. Iced or hot americano: Order with a splash of heavy cream or coconut milk and sweeten with stevia or sugar-free syrups.
  4. Hot or cold tea: For a coffee alternative, teas can be ordered. Most are caffeinated and can be sweetened with sugar-free sweeteners.
  5. Coldbrew: The cold brewing process typically brings out the sweeter flavors of beans, helping you cut out carb-filled sweeteners. Add some extra fat with coconut milk or heavy cream.
  6. Lattes: Substitute milk for almond or coconut milk or heavy cream to keep carbs down and increase fat content.

For anyone wanting to being the keto diet, it’s good news to know that coffee and tea can be a part of the to the keto diet, and can add to the enjoyment.

Dr. Jerry Hizon

A Typical Day on the Keto Diet

Just like trying anything new, switching to the keto diet and getting used to what to eat, how much to eat, and when to eat can be hard at first.

Rest assured, all of these things will become easier and habitual with time.

In this article, we have included what a typical day on the keto diet may look like.

These are just some examples of typical meals and snacks, as you delve into your ketogenic journey, you should adapt your diet to match your lifestyle.

A Typical Keto Breakfast

A lot of people who embark on the ketogenic diet incorporate intermittent fasting into their routines. This means that they typically don’t consume meals past 8:00 p.m. on a given day, and before 12:00 p.m. the next day. Often, this means skipping breakfast and just supplementing with a keto-coffee to get them through the morning until lunchtime.

Keto coffee is coffee with added (and sometimes blended for added creaminess) ghee, butter, MCT oil, or coconut oil. If one isn’t intermittent fasting, a typical keto breakfast consists of eggs and bacon cooked in butter or avocado oil.

Adding mushrooms or spinach to these egg scrambles for some fiber and added nutrients or avocado for some added fats is not uncommon.

A Typical Keto Lunch

A ketogenic lunch usually consists of a fatty cut of meat (80/20 steaks or chicken of fatty fish like salmon) coupled with a spinach salad or some form of low-carb vegetable and an additional fat source. To add an extra fat component salads and veggies are topped with a good amount of extra virgin olive oil or avocado oil, coconut flakes, flax seed, sunflower seeds, or even avocado. Meats are often cooked in ghee, butter, or oil to add an additional source of good fats.

A Typical Keto Dinner

Dinner is typically similar to a ketogenic lunch, however often in more substantial portions since it is often the last meal until 12:00 p.m. the next day. It consists of a fatty protein, low carb vegetable, and an additional fat source.

Fatty steaks or chicken wings served with cauliflower rice and/or buttered zucchini noodles serves as an example. Adding dressings and sauces to these dishes can not only be used to add flavor, but also increase fat intake.

Typical Keto Snacks

Most of the time, snacks are not needed on the ketogenic diet, as the higher fat intake makes one feel satiated until the next meal. Common snack choices for the rare times one needs them include: a handful or two of nuts (especially macadamia nuts with their high omega-6 fats), an avocado with some olive oil and a sprinkle of Himalayan salt, hard boiled eggs, cured meats, cubed cheese, a spoonful of nut butter or some fat bombs.

Another common and recommended thing to have on hand, especially when first transitioning or when one has a busy schedule is MCT oil or supplements. These can help one kick carb cravings and remain in ketosis until the next meal.

Keto and Hydration

It is important to note that a typical ketogenic diet consists of lots of electrolytes and fluids to combat dehydration. That means drinking a large glass of water upon waking in the morning and before coffee or breakfast, adding salts to most food choices throughout the day, and consuming roughly 10-12 glasses of water minimum throughout the day.

So there you go, an example of a typical day on the ketogenic diet. Of course, these are just a guide to work with, and you will create your own version of the keto diet and lifestyle as you continue on your journey.

Dr Jerry Hizon

Pre-Keto Diet Protocol

Slow Carb

  1. No GPS (grains, potatoes, sugars)
    1. 1 cheat meal/weekImage result for no grains potatoes sugar keto diet
  2. Add butter/olive oil to everything                                                                                                                    Image result for keto butter olive oil
  3. Fast for 6 hours after waking up everydayImage result for fasting 6 hours
  4. Increase Water Intake & Be generous with salting your foodImage result for increase water intake

Low Carb (Ketoadaptive)

  1. Less than 20 grams carbs/day
  2. Less than 1/2 x ideal body weight (lbs) in grams of protein/day
    1. example 200 lbs
  3. Consume fat until full

Mike’s Daily Post Day 2:

Day Two: Tuesday, 11/28/2017

bulletproof coffeeMorning: Day two is underway. Woke up this morning and chugged 32 ounces of water. Something I learned from intermittent fasting and the ketogenic diet is to always stay hydrated. Because these two techniques deplete the body of glucose (sugar from carbs) and glycogen (storage form of glucose in skeletal muscles and the liver), the body loses one of the mechanisms by which it can hold onto water. So…we urinate it out. We urinate a lot, making it necessary to replace that water throughout the day.

For breakfast, I crafted some bulletproof coffee. This stuff can stop anything. Kidding. It is a combination of coffee (I use Keurig Starbucks Pike Roast) with two tablespoons coconut oil, 2 tablespoons butter and 2 tablespoons heavy cream. If you’re counting calories, it equates to approximately 500 Calories. But I don’t count Calories because it is defined as, “the amount of energy required to raise the temperature of 1L pure water by 1 degree Celsius at sea level.” What does that even mean? More importantly, I am concerned with the fat and carbohydrate content of my food rather than Calories. Bulletproof coffee provides the energy I need in the form of caffeine, adds delicious flavor from the heavy cream and gives me the fat content I need from the butter and coconut oil to feel satiated and full.

bone brothAfternoon: Because I am intermittent fasting and want to give my body time to heal and process all the damage I did to it over the Thanksgiving weekend, I need something to make sure I can get through the day and avoid the “Keto Flu”.

That’s where homemade bone broth comes into play. It provides the salt and mineral content needed for my body. By adding apple cider vinegar, I am able to leech out those minerals and extract the bone marrow from within. The marrow contains natural fats. In the crock pot, I added carrots, celery and onion (for flavoring only, I did not eat them). I spiced things up with cayenne pepper, sea salt and black pepper.

As the body is forced to use the glucose (sugars) in the blood and glycogen (in the liver and muscles), we also lose the ability to hold onto water (sugar acts as an osmotic agent, pulling water in with it). Now that the sugar tank is empty, how do we hold onto water? The good old fashioned way…with salt. Salt acts like glucose to create a similar osmotic effect. We know this already, “salt retains water”. We use this property to our advantage.

Drinking homemade bone broth is an excellent way to avoid the Keto Flu, a collection of symptoms such as fatigue, dizziness, brain fog, sugar cravings and stomach irritability. Everyone experiences the Keto Flu differently, but the best way around it is to have high fat in your diet, high salt content coupled with lots of water and to stay busy throughout the day. I have continued exercising as usual. The goal is to get “keto-adapted”, the process of training your body to switch from sugar-burning to fat-burning for fuel (more on this in another post).

Evening: Hit a little speed bump today as I experienced some stomach upset. My theory is that the acidity in my coffee combined with the high fat content in the coffee and broth created some indigestion. Unfortunately, I succumbed and reached for some over the counter antacids. They worked really well, but they have sugar (about 6g). But it still allowed me to continue fasting, so I guess it was worth it.

Exercise: Ab workout, 1 hour spin class
Relaxation: Stretching, Steam room

Motivational word for the day: FOCUS

Set a goal, aim for it, go after it. There should not be any excuses in your mind. Don’t doubt yourself, let others do that for you. Then use that to fuel your fire. Stay focused on your goal and stop at nothing to attain it. Focus on all the pain and the hurt in your past and on all the goals you had and never followed through on; now FOCUS and promise yourself that this current attempt at success will not end the same as times before.

Mike’s Daily Blog: Day 1

Day One: Monday, 11/27/2017

*Disclaimer: I’ve been doing keto for 1 year on and off and consider myself at an advanced level. It is advisable that you consult with your doctor(s) before making major lifestyle changes

Here we are, day one. I’ve said that to myself plenty of times. “Diets ALWAYS have to start on a Monday or they don’t count”, “Get all your cravings out the day before”, been there and done that throughout the years.

If you read my intro, you’ll know I’ve been at this a long time. At my worst in July 2013, I weighed in at a meaty 315 lbs. (photos to come shortly). Over the four subsequent years, I have finagled my way down to 240 lbs. This started off with low-calorie diets, low-fat diets, running over 4 miles per day, cutting sodas and fast food and incorporating some weight training in there. That got me from 315 lbs. down to 265 lbs. At that point, I hit the proverbial great wall. Nothing I did from August 2014 through November 2016 worked for weight loss. While working at Dr. Hizon’s office starting in November 2016, I was introduced to the ketogenic diet and intermittent fasting. I lost 25 lbs. in one month and have been at the new weight of 240 lbs. since then. One year later from the day I discovered the Keto diet, I am embarking on my journey to break through this current wall.

So, here we go. Anyone that knows me knows I don’t like taking off my shirt. Why? Sheer embarrassment. When you’re so big for so long, you get used to certain things like not wanting to take off your shirt in public.

Then why am I posting a collage of myself from all angles? Because I’m all in. This will help hold me accountable. I want to share my ups and downs with everyone. Weight loss is not easy; I know that firsthand. More importantly, I want to show that average individuals, such as myself, can achieve their physical goals.

How I feel: Genuinely excited. There was an internal debate over whether I would post to this blog as I went along or later in time. I knew that if I waited to post, I had a safety net. If it worked, I would post it. If it didn’t, I could always start on another Monday. That said, I’m sharing from the start.

What I expect: Ebbs and flows. Definitely feeling motivated to start. It helps that my family (mother, brother, sister) are all on board. Everyone is as excited as I am. I know that with Christmas coming, I will be tempted by food everywhere. I expect to have cravings when I hang around friends or go into work.

Alright, down to brass tacks, some measurements:
Weight: 241.8 lbs.
Body Fat: 24.1% (correlates to 58 lbs.)
Biceps: 35 cm (13 3/4 inch)
Bust: 114 cm (44 7/8 inch)
Chest: 108.5 cm (42 3/4 inch)
Waist: 98.5 cm (38 3/4 inch)
Hips: 101.5 cm (39 15/16 inch)
Thigh: 66 cm (26 inch)

Meals:
Breakfast: coffee + coconut oil + butter + heavy cream
Lunch: bone broth + coffee
Dinner: fasting

Breakdown: approximately 900 calories (95% fat, 2% protein, 3% carbs)
Water intake: over 128 ounces
Exercise: Ab workout, 1 hour spin class

Relaxation: Stretching, Steam room

Motivational word for the day: ENOUGH
You have to be fed up with your current situation to make real change. I am fed up with mine. Enough is enough. Enough hiding myself behind loose fitting clothing. Enough making excuses for myself. Enough starting diets and never continuing them. Enough not being happy. It’s time for a change…