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I've been intermittent fasting for over a year now and I'm seeing such a great reduction in my inflammation and find it really helps me get over weight loss plateaus. I fast 20/4 - meaning: I fast 20 hours a day (no food or sugar) and only eat within a 4 hour (or less) period. I find coffee really helps me feel full and satiated, but wondered if the cream I add into my coffee breaks my fast. Thankfully Dr. Jason Fung put out a video today mentioning that cream in our coffee does NOT break our weight loss fast. Happy Dance! Remember no sugar in our coffee and no milk (as it has lactose which is sugar). Personally, I use whipping cream! Yummmmmy! Source: https://idmprogram.com/video-post-what-breaks-a-fast/  Photo by Nathan Dumlao on Unsplash
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Fats make up more than 70% of the ketogenic diet. Growing up, most of us had been told to eat less fat, saturated fats were bad, all Vegetable oils are good. We now know, that's not the case! People often not eat enough fat when they start keto because our society has been conditioned to believe that fats will make you fat. Since you’re limiting carb intake on keto, it’s important that you’re replacing those calories with calories from fats. In addition, your body needs increased dietary fat to prime your metabolism to burn fats as a main source of energy, also known as ketosis. If you’re a beginner to keto, you’ll need to consume more fats than experienced 'keto-ers' as this will help your body get used to using ketones as a new fuel source. Here are some Healthy fat sources to eat on keto, including saturated fats, monounsaturated fats, and some polyunsaturated fats. New Studies Debunk the Saturated Fats Debacle: For decades we were taught that saturated fats -- from foods like red meat -- were bad for your health. But new research suggests the complete opposite. Saturated fats may actually be good for you, and come with a host of benefits. These may include:
Sources of healthy saturated fats include:
Sources of healthy monounsaturated fats include:
Healthy polyunsaturated fats (PUFAs) include:
So eat up, enjoy your keto fats, they keep you satiated and full! (1) https://www.carbmanager.com/article/the-best-and-worst-fats-to-consume-on-keto-f673a066-f455-99f4-62b6-c5c1fdcd0fbc  Keto comes from the word Ketosis. Keto is a very low-carb, high fat, moderate protein diet that trains your body to burn fat for fuel instead of glucose (carbs - bread, pasta, sugar, fruit, these all turn into sugar/glucose in our body). You drastically reduce your carbohydrate intake and replace it with fat. Reducing carbs puts your body into a metabolic state called ketosis. In ketosis, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain lifting the brain fog, reducing inflammation and reducing weight. Protein and fat are the priorities, where carbohydrate intake should be minimized.  The keto diet, is not new, it's quite 'old'. Our ancestors ate this way. It's a supercharged version of the old Low Carb / Atkins / Paleo diet. Keto is a long term way of life, not just for weight loss, but for energy, lowering inflammation and reducing your cravings for sugar. Sounds great doesn't it? Let me know if you have any questions! Check out our Condensed Keto Guide for more information. A quick way to get started!
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AuthorJil McDonald Archives
December 2019
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