don't concentrate on being slim. If you tidy up your diet regimen as well as exercise on a regular basis, your weight will take care of itself. for more pointers such as this and workout programs
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Monday, 4 December 2017
Saturday, 4 November 2017
Keto Diet Plan, Myths and Truths with Dr. Dominic D' Agostino
Is Keto diet truly the savior for millions suffering from diabetes, Alzheimers, cancer, auto-immune diseases and obesity or is it yet another fad with serious side effects? Listen to Keto veteran, scientist Dr. Dominic D’Agostino who has not only been researching the Ketogenic diet but also claims its his secret to keeping up with the supermen astronauts as a crew member on NASA’s Extreme Environment Mission Operations 22 (NEEMO 22)! Dr. Dom D'Agostino is a tenured Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine. He is also a research scientist at the Institute for Human and Machine Cognition (IHMC).
In this podcast, Dr. Dom shares what exactly is a Keto diet, why it actually works, who its right for and how it positively affects your body, mind, and energy.
Key Questions answered and highlights:
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1. What is the Ketogenic diet for those of our listeners who are still scratching their heads going "Is it bacon and beef?"
- A ketogenic diet is not a high protein diet, but a high fat diet.
- The percentage of the calories that make up the Liberal/Modified keto diet at least 65-70% while 90% fat for Classical keto diet.
- The balance of the calories (10-30%) will come from protein.
- Ketogenic Diet mimics the metabolic state of fasting
- When you're eating calories with the ketogenic diet ratios, your body produces these ketone bodies (beta-hydroxybutyrate and acetoacetate) which are break down products of fat.
- Ketones are an alternative fuel for your brain to function on
- The true litmus test is used measure your blood ketone levels and if they're not elevated, you're not in Ketosis. Urine ketone measurements can also be valuable and less expensive to first confirm you have reached ketosis.
- It's the ratio of the macro-nutrients that define the Ketogenic Diet.
2. What does your plate need to look like? What does your typical meal plan look like?
- Check The Ketogenic Bible for recipes and tips!
Dr. Dom's Personal Keto Plan:
Breakfast
- 4 Egg Yolk Omelettes with Spinach and Mushroom
- Salad w/ Dressing (Olive Oil + medium-chain triglyceride or MCT Oil + Herbs)
Dinner
- Greens like Asparagus, Brocolli
- Cauliflower Mashed Potatoes (Cook Cauliflower until soft, Put in Food Processor, Add Salt and Pepper)
- Fatty fish like Salmon or Trout
Dessert
- Ketogenic Choco Mousse (Sugar-free concentrated Coconut milk + Dark Chocolate Baking Cocoa + Crushed Almonds + Stevia + Cinammon) If you are OK with dairy sour cream can also be used.
Benefits of Ketogenic diet and why Dr. D' Agostino does it:
1. Keeps him full and suppresses appetite from breakfast to dinner
2. Helps him keep up with top performers like astronauts when task loaded
3. Gives him more motivation and drive throughout the day
4. Gets more work done
5. Deeper sleep and less sleep requirement
6. Can function on 6.5 hours sleep
7. Functions better physically when forced into a sleep deprived state due work demands or travels
8. Cognitive resilience under sleep deprivation
9. No cravings because the food is higher in fat, it has a satiating effect.
Dr. Dom follows a modified version of Ketogenic diet which has 20-30% protein and sometimes bumps protein calories a little high on weight training days.
3. Who is the ketogenic diet for? What do you recommend? How do I decide if the ketogenic diet is right for me?
- It's the standard of care for people who have seizures to follow a Keto diet especially if it's refractory to drug treatment or does not respond to drug treatment
- The Ketogenic works when drugs fail. Many of the anti-epileptic drugs have side effects.
- For weight loss & diabetes
-Helps people with Autism, Alzheimer, Parkinson, Polycystic Ovary Syndrome (PCOS)
- Generally helps women with different types of hormonal issues like acne, perimenopause and PCOS
- The ketogenic diet rapidly controls insulin and suppresses insulin which produces ketones
- By suppressing insulin, it facilitates fat burning globally and especially around the mid section
- It's effective for mobilizing fat for energy.
- Controls Inflammation which contributes to cancer and autoimmune
- It not only helps autoimmune disorders but also age related chronic diseases like rheumatoid arthritis, cancer or Alzheimer's disease
4. Who does it not work for?
- People with Pancreatitis, liver problems like liver cancer, fat malabsorption or kidney stones.
- If a person has liver cancer, the liver does not make the ketone bodies and the ketone bodies provide the brain an alternative form of energy
- If you've had or have kidney stones, use Ketogenic diet cautiously. Drink water, eat high potassium foods and consider K+ supplementation.
- If you have fat absorption issues or have had gall bladder removed, it could be challenging to do this diet, but many have succeeded.
- The whole household has to be onboard with the way you're eating.
- For those who want to lose weight or control diabetes, they don't have to go on a ketogenic diet. A simple carbohydrate restriction will do,
- Instead of 60 or 70% calories from carbs, simply get 20 to 30% calories from carbs.
- Make sure these carbohydrates are low glycemic. Eating vegetables and whole food sources can make huge difference.
- BUT, if you want results FAST, a Ketogenic diet can be a better option.
- You can do a Ketogenic diet for fast results then transition to a low carbohydrate lifestyle, switch out all starches with vegetables.
5. How quickly can someone get into Ketosis without having to constantly track that? If I start today a ketogenic diet, how long will it take for me to get into ketosis?
- If you start a strict ketogenic diet today, it takes of minimum of 48 to 78 hours to really registering ketones in your blood and urine stick.
- When you initiate the ketogenic diet, it's a stress to your body. Your brain start to depend glucose as its primary energy source.
- Fats get converted to ketone bodies, these ketone bodies can replace glucose largely as a primary energy source
- Add coconut oil, MCT, ketone supplements to quickly elevate ketones,
- By supplying extra energy when sugar is limited ketones make your brain happy
- It is not only alternative fuel to brain and tissues, but also functions as a signaling molecule that can inhibit anti-inflammatory pathways
- Ketone bodies function to activate various genes that can boost antioxidant protection in body
- It can stimulate various genes that are associated with longevity, and increase lifespan
- A ketogenic diet is one way to mimic the life extending health effect of calorie restriction
6. Do you have to do the keto diet forever? Is it a lifestyle redesigned choice? Is it something you do intermittently?
- Case study of Charlie Abrahams w/ Epilepsy (see ketogenic diet movie "First do No Harm" with Meryl Streep)
- An average person who wants to enhance their metabolic health for longevity effects can practice intermittent ketosis.
- They can also practice intermittent fasting (only 2x a week is needed).
- No breakfast or lunch
- Eat at a time restricted window like 6 pm to 10 am
- Stay away from pasta, bread, potatoes, heavy starches
- The longer you do keto and adhere to it it easier gets
Note: You dont have to do it all the time!
- You can stay in ketosis every 2-3 months out of a year and get major benefits- a reset in insulin sensitivity and fat metabolism.
7. Have you noticed a difference in MCT oils or does it not matter what brand you' buy?
It really doesn't matter overall, and they have done research in a lab on the various MCT oils
- MCT Oil Liquid from NOW Foods is cheapest
- Parrillo Nutrition CapTri C8 MCT Oil
- The elevation of ketones from that is 80% of what you get from a Brain Octane which is more expensive but also an excellent product
8. What other supplements are you taking for maintaining ketosis?
1. MCT oil/MCT oil powder
2. Kegenix PRIME
3. Pruvit Keto//OS 2.1 (Orange Dream)
4. KetoLogic
(Find links to these products and other "approved" products/foods at Ketonutrition.org)
9. There's some buzz around telomeres and ketogenic diet. What do you know about that in your research?
- This is a hot area of study that has been incorporated in NASA missions, on ISS and on NEEMO missions.
- The keto diet mimics molecular aspects of calorie (low IGF-1, mTOR, etc.)
- New tools are evolving, including saliva kits that a person can do at home. These will be incorporated into our research
10. Nutritional vs. Functional Ketosis: What is the difference between the two?
- Tim Ferris found the main thing that worked for his Lymes Disease was fasting ketosis and nutritional Ketosis
- Ketosis is defined by an elevation of these ketone bodies in the blood and urine.
- Intermittent ketosis is ideal for people wanting health benefits, but also wanting to occasionally enjoy carb-based foods too
- It's not normal to be on Keto all the time- probably NOT optimal.
- I personally cycle between low carb and keto diet
- Cycle your diet, stay metabolically flexible, incorporate healthy carbs with a wide variety of vegetables and smalls amounts of fruit..
- Stay away from grains
- It's good not to stay in ketosis all the time; we dont know enough yet. Seizure patients that stay in high/moderate ketosis for decades do not seem to have any overt health issues though.
11. What percentage do I need to be on to consider it a calorie restriction diet?
- For the average person, start at 10%
- Log for 2 weeks what you eat, calculate and look at the scale; If you have the same weight, divide calories by 14 -- that's how many calories per week you need to maintain body weight
12. What are some of your favorite apps?
- Fitday
- Avatar Nutrition
Books Recommended in this Podcast:
The Ketogenic Bible: The Authoritative Guide to Ketosis
http://healcircles.com/the-ketogenic-bible-the-authoritative-guide-to-ketosis/
The Ketogenic and Modified Atkins Diets: Treatments for Epilepsy and Other Disorders
KEY LINKS:
WEBSITE: https://www.ketonutrition.org/
SOCIAL MEDIA
https://www.facebook.com/dominic.dagostino.1
https://twitter.com/DominicDAgosti2?lang=en
https://www.instagram.com/dominic.dagostino.kt/?hl=en
https://www.linkedin.com/in/dominic-d-agostino-156014b/
https://usf.academia.edu/DominicDAgostino
Liked what you heard? Love what I am doing with my mission of spreading the truth about how we can live healthier, happier and longer?
Then please SUBSCRIBE, RATE AND SHARE with your loved ones!! They will thank you for it :)
Till next time, wishing you health, love and joy!
Sunday, 29 October 2017
Slim Vite Multivitamin
Slim Vite is not your ordinary fat burning pill. You won't find caffeine in the caplets, which indicates that the supplement won't be synthetically loaded to aid your weight loss, putting it back on after your diet regimen finishes. As a matter of fact, you will not find a lot of components in timeless weight-loss routines. Instead, this formula has every little thing your body can possibly need to help create a slimmer, healthier, and extra lovely you.
Saturday, 28 October 2017
south beach diet
why people sign on for the south seaside weight loss program on-line
* it is flexible and effective for weight reduction with no factor or calorie counting.
* the food is scrumptious heart-healthful diabetic-friendly and easy to prepare.
* the colourful community is a powerful supply of encouragement and aid.
* the interactive equipment will assist make dropping weight doable and amusing.
* the cellular app will assist you stay heading in the right direction while you're on the go! Click on here to read greater approximately south seaside weight-reduction plan on-line -
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Wednesday, 25 October 2017
Belly Fat Loss Review
How to lose weight with Belly Fat Loss Review
Now I am not sure about you, but I find it so hard to diet and to lose weight.
The weight loss programs and diets that I have tried are just so boring.
They are also very hard to implement as they are asking me to give up foods which I know that I will not be able to.
What we need is a weight loss program which is actually fun to implement.
Tuesday, 24 October 2017
Monday, 23 October 2017
Healthy Milk Alternatives
This is an informative report for people who are suffering from lactose intolerance, vegans, people who are on the Paleo diet and even people who are just looking for ways to improve their health; essential reading for anyone looking to effectively cut milk (one of the most common dairy sources) out of your diet and introduce some healthy, dairy-free milk alternatives.
Sunday, 22 October 2017
Saturday, 21 October 2017
Best Protein Foods For Vegetarians
The foods we eat affect our hormones positively or negatively. Needless to say, you need to keep a balanced diet. Speaking specifically about testosterone, there are three ingredients that should be in your diet on a daily basis. This is zinc, vitamin D and fats. Foods that are rich in zinc are spinach, beans, linseed, garlic, peanuts, eggs, brown rice, etc. When we talk about vitamin D, the best natural source is for us sunlight. So you can sit in the sun for 15-20 minutes every day.
What is Fitness?
Fitness Is A Lifestyle
Feeling good about yourself in the area of fitness is important for your self-esteem and it can be something that improves your mental attitude toward life in general. Don’t settle for using what you already know about fitness when you can learn something new to get yourself to a whole new level. Take a look at these useful tips.
Walking is a great exercise. Walking is easy to do almost anywhere and most anyone can do it. Walking will help raise your metabolism. It also helps to lower blood pressure and pulse rate. Walking is also great to strengthen your muscles and help you to lose excess body fat.
To help you include exercise into a tight schedule, you should walk whenever possible. That could mean taking the stairs instead of the elevator at the office or parking at the back of a large lot to give you a brisk brief walk to the store. When it comes to working out, every little bit counts.
When you are sick, take a break from exercising so your body can heal, and you can get better. When you are sick your body will work hard to heal itself. Even if you do workout, your body is focusing more on the healing process than on building muscle and endurance.
If you wish to get more bulk from exercise or go the body building route, you may need to take a protein supplement. Protein supplements are made from whey, soy or casein. They deliver protein to the body quicker than other forms when digested because they can be easily dissolved in water or other fluids, for consumption.
Plan ahead for your workout routine. For example, if you exercise in the morning, set out your clothes before you go to bed. If you go to the gym in the afternoon, pack your bag in the morning. This way, when it’s time to exercise you’re ready to go and have no time to make excuses.
If any injury occurs with one arm, there is no reason to not work out the other arm. Doing this has been found to increase the non-exercising arm’s strength by at least 10%. This is achieved because working out the one arm stimulates the muscle fibers in the other arm.
Do not make TV your primary source of fun and enjoyment. Do activities that require you to get up and move around. Play a sport like tennis or be a troop leader. You can combine charitable works with being active and losing weight. Work at a soup kitchen or run a marathon for a cause.
To increase the flexibility of your ankles, sit with your legs fully extended in front of you and point and flex your toes. Do this for at least several minutes to maximize the benefits. Ankle flexibility is a must-have for several sports, including swimming, running and sports that require quick pivots, like basketball or baseball.
Vary your daily strength training routine to let muscles rest. Strength training puts stress on muscles and can cause painful muscle tears and other injuries. By rotating your strength training exercises and focusing on different group of muscles each day, you will avoid injury to your muscles while achieving full body results.
Start with a half hour workout time, and try to shave off some time. Doing the same amount of work in three minutes less can help you kick your workout into high gear. If you’ve gotten used to a time limit, try shortening it to reap the benefits of a faster-paced session.
If you are looking to speed up your running time, be sure to add resistance training to your training routine. It has been found that resistance training actually helps speed up the 5K running times of seasoned runners, often by as much as thirty seconds. Start by adding eight-weeks of resistance training, then go from there.
Working backwards can bring your focus on the gain, not the pain. By counting your reps down instead of up you can perform a bit of a mental trick on yourself. You will tend to focus on how many are left as opposed to how much you have done. As the number dwindles you are more motivated to finish.
When beginning a fitness and nutrition program do not feel bad if you are nervous or even scared. Once you conquer the psychological battle you will find that there is a lot to learn about weight training, nutrition and cardiovascular exercise. You will learn and get more comfortable with the routine and make the progress that you are after.
Whether a person is planning on running a significant distance or a short distance, it is important to breathe in so that your stomach rises while you are inhaling. By doing this, you are ensuring that your lungs are getting fully inflated with oxygen, making it possible to increase the length of your run.
Do not set your fitness goals too high. This sets you up for failure and makes it harder for you to integrate fitness into your everyday life. Instead, focus on setting reasonable goals that challenge you, but that are not impossible. Rewarding the progress that you make will help you to keep on track.
As you can see from these practical and useful tips, it is never too late to add new information to what you already know in order to improve your mental attitude and feel good about your personal fitness. You never have to settle for good enough when you put this advice to work for you.
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