On Monday I started a Cyclical Ketogenic eating plan (high fat, moderate protein, low carb) and I feel great! My best advice for anyone with weight loss goals is that results don’t happen over night but they can happen quicker then you think as long as you make a commitment to your health! Reply ↓ Nicole_Marie December 14, 2012 at 11:24 pm What a difference a month can make! Since the majority of calories on a ketogenic diet will come from dietary fats, choices should be made with digestive tolerance in mind.
Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, and since they are more chemically stable, they are less inflammatory.
Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrate.
Spices do have carbs, so be sure to count them if they are added to meals made using this low carb food list.
Since I did not go to the gym so much last week due to both knee pain and back pain I this week started out a little easy in the gym and have not done so many personal best this week. I have a hard time analyzing how the food I eat and how the exercise I do will impact my weight since it seems quite random. For next week I will try to go to the gym 5 times and will start doing some heavy lifting again for legs and back since I have not had any problems now for a week. I have been trying my whole life to loose weight and not untill lately I started using a low carb diet similar like keto and LCHF to loose around 80 pounds. I immediately grabbed my phone to take a photo and lined it up to my other photos from 4 weeks ago. You have to decide what is most important to you right now, is it the holiday the treats and booze or is it the way you look and feel? Most people cannot tolerate eating a large amount of vegetable oil, mayonnaise or even olive oil over time. Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake.
Be aware that dairy proteins (whey and casein) are insulinogenic (meaning they cause an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid.
Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits. However, if there is a desire for something sweet, these are the recommended choices for sweeteners. Managed to go to the gym a total of 4 times this week, including a 90min weight lifting session today.


Maybe should not care so much about it and just be happy that I continue to loose weight in a rapid pace. Since I am so close to my 90 kilos goal now and still one and a half month left to September I do not see any problems at all to go below 90 kilos in that time. I forgot to weigh myself at the time because I was so excited over my progress, so when I woke up this morning I jumped on the scale and to my surprise I’ve already hit my 5lb weight loss goal a week early from my December 20th goal date!
And this is a good thing, since vegetable oils are high in polyunsaturated Omega-6 fatty acids. Over time, it will become a habit to add a source of fat to each meal.Avoid hydrogenated fats such as margarine to minimize trans fats intake.
These are higher in inflammatory Omega 6 fats, so limit amounts, and dona€™t heat them.85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate. Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they are much higher in carbs. I also try to avoid products that have added whey protein because whey adds to the insulin spike.Heavy whipping creamFull fat sour cream (check labels for additives and fillers. Sea salt is preferred over commercial salt, which is usually cut with some form of powdered dextrose. That is quite a large weight loss for only one week so this week I did not have very high expectations. Have done some personal best in the chest exercises but for back and leg I have been taking it very easy. Did not eat more than normal during this time and did not drink more either so could just be a temporary thing.
Looking at the speed I have been loosing weight so far I might even be down to 85 kilos in September.
I was beyond happy to see 140 on the scale, because It’s been months since I’ve seen that number!
The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil) trigger inflammation within the body and they will make you sick if they are your only fat source. If you use vegetable oils (olive, canola, sunflower, safflower, soybean, flaxseed and sesame oils) choose "cold pressed." Keep cold pressed oils like almond and flaxseed refrigerated to avoid rancidity. If you have concerns about this, please note that I have done research in the medical literature and I have looked at the studies which have been offered on sucralose (Splenda).I have yet to find a gold standard, clinically controlled human study which shows conclusively that sucralose causes human health issues.
On Friday I went out to a seafood restaurant with some friends and had a lot of different seafood.
This list is by no means comprehensive, so if there is a green vegetable you like that is not on this low carb food list, feel free to include it.


I don't like to propagate misinformation so I wait until there are definitive studies of negative effects before I condemn a product. I even had to take off 8 days from the gym last week to recover from bronchitis and still made progress! However, there are polyunsaturated fats which are essential and these are the Omega 6 and Omega 3 fats. Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they have high smoke points. In my opinion, eating sugar, honey and other nutritive sweeteners has negative blood sugar effects which far surpass those which might be associated with using a small amount of Splenda, or any other non-nutritive sweetener.Having said that, I will also say that I offer information on this low carb food list about Splenda, just as I do on the other sugar substitutes, because everyone is different.
Another thing I’ve done this month is to set mini goals with my accountability partners.
Your intake of Omega 6 and Omega 3 types should be balanced, and you only need about a teaspoon a day.
I decided to cut out all the alcohol until the 20th, which I usually have once or twice on the weekends, and on Sundays I normally enjoy chicken nachos or pizza for my weekly cheat meal so I’ve also decided to cut out the cheese for the month!
Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. HOWEVER--I do think it's important to realize that they can be highly inaccurate as they are not measuring the actual ketones in the blood, and things such as water consumed can affect them; and they vary a lot, individual to individual. I try to offer both pros and cons for each sweetener, with the idea that readers will use the product that suits them best.
But compared to the MUCH more expensive blood testing meters, they can be a slightly helpful tool at a low cost. If you don't like seafood, then consider taking small amounts of a fish or krill oil supplement for Omega 3s. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid whey. I only drink reverse osmosis water from a stainless steel container I am strict and little to no exercise at this point due to my massive fat self.
So saying no way at all that they work is not true, you should of said they may or may not work based on your lifestyle.i»?StevenGaspard: useless?



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