Saturday, January 20, 2018

The Keto Diet: My Honest Thoughts

There's always a fad diet each year- and it seems the keto diet will be this year's fad. Before I get into this blog- there is no right or wrong way to diet as long as you are healthy and eating above your BMR. At the end of the day- if you want to lose weight, you need to eat less than you burn. If you want to maintain your weight, you need to eat what you burn. If you want to gain weight, you need to eat more than you burn. Whatever dietary preferences you decide to make up those calories is up to you.

That being said- keto. What is it? Keto is short for "ketogenic" which means your body is fueling itself off of stored fat instead of carbs- this results in your body producing an acid called ketones. You can encourage ketone production (ketosis) by eating low carb. Sounds great, right? Maybe. There have certainly been a lot of positive findings from a low carb diet, such as reduced acne, lower risk of heart disease, and it has even helped some with type 2 diabetes

For most people- cutting out carbs (or any food) is a sure fire way to overeat and crave the one thing you are telling yourself you cannot have. For some- the keto diet has really helped and people have lost a tremendous amount of weight on the keto diet. People have also lost a tremendous amount of weight on all forms of dieting, there's nothing magical about ketogenic dieting in terms of fat loss (IMO).

I personally could never be completely low carb. I do understand the benefits of it and that is why we practice carb cycling when we are really trying to cut (watch our youtube video about it here). I also don't think extreme dieting (like avoiding carbs all together) is a healthy way to look at food or have a healthy relationship with food. It's an extremely restrictive plan that most people cannot stick to. If you can and want to be keto- by all means, more power to you. But just know that you can also lose weight eating carbs. It's just about the amount of carbs (and fats and proteins) that you are eating.

How to Decrease Bloating Tips

It happens- we (especially women) often feel bloated. It's uncomfortable. You don't feel like yourself. It sometimes is painful. So- what can you do? I have compiled my list of staples to avoid regular bloating

1: Avoid / limit dairy. Dairy, especially over processed dairy such as milk, cheese, and butter, can severely bloat you. Additionally, low quality whey based protein powders can also bloat you (that usually comes from the filler ingredients and not the whey itself, but rather the overall poor quality of the product in its entirety)
High quality whey
Dairy free protein

2: Drink a gallon of water (at least) a day. It seems counterintuitive that you should drink more to become less bloated but your body HOLDS on to water if you aren't drinking enough (hello- survival mode). Don't give it a reason to hold onto water. We are almost 70% water. Treat your body as such

3: Get 14g of fiber for every 1,000 calories you are eating. We are launching our fiber product in about a month (yippee)! Most people are bloated because they aren't going to the bathroom enough- gross but true. Don't hoard your poop. Get fiber.

4: Take a high quality digestive enzyme before larger meals. Make sure to take one that has papaya extract. Click here for the brand we use and trust

5: Limit carbonated drinks

6: Take 1-2 probiotic pills a day. If you are really bloated, I recommend taking 3 a day for 2 days, 2 pills for 2 days, and then 1 a day following that. You can order ours here

7: Take your greens- micro nutrients will help your gut immensely

8- 4 colon cleanse pills per day until you feel back to normal, highly recommend reading my blog about them

I hope these tips help! If you are still feeling bloated, you might want to seek the help of an allergen specialist to determine if you are allergic to certain foods that are causing you to become bloated

Monday, January 15, 2018

What Do I Think of Intermittent Fasting

It seems like every year there is some new diet craze that hits mainstream and every single year I roll my eyes so much it could be counted as cardio. Until, IF (intermittent fasting) came long. Let's take a walk, shall we...

If you are trying to lose weight, you need to be eating less than you burn. No matter how you slice it- that's science and that's how it works. Whether you are eating 6 small meals a day or 2 large meals a day- your total calories at the end of the day will determine if you lose, maintain, or gain weight.

Now that we all agree on that- what is IF?

IF is compromised of a fasting window and feeding window during your day. The most common fast is 16 hours and an 8 hour feeding window. This is extremely easy to do especially considering most people don't eat right before they go to bed. So let's say you stop eating at 8pm, you go to sleep at 10pm, you wouldn't eat again until 2pm.

Who should IF?

I personally believe that IF is beneficial for anyone looking to lose or maintain their weight, someone with a crazy work/sleep schedule, someone who doesn't like breakfast, someone who doesn't want to eat right away, someone who likes having large meals instead of small ones, etc. IF IS NOT FOR people looking to gain muscle. I personally don't believe that your body can consume and process all of the necessary protein for those looking to gain in 2-3 large meals.

When Josh and I travel- we often practice IF. It's not something that you have to commit the rest of your life to- you can do it a few times a week if you want because AT THE END OF THE DAY- it's about calories in vs calories out. IF while traveling is great because you are usually awake at ungodly hours to catch a flight and it's just way easier for us if we fast until we hit the 16 hour mark.

Your meals should still be healthy meals- don't pig out to break your fast because at the end of the day- its about calories in vs calories out (I know, I am a broken record- really trying to hammer a point here)

I hope this cleared some things up about IF! I truly believe in it for the goals and for the people listed above. If that's you- give it a try! You might be surprised.

Some things to note- there are some sneaky things that have calories in them (coffee creamer, powdered water enhancers, etc). Consuming calories of any kind will break your fast and you will defeat the entire purpose of IF (and become ridiculously hungry). Stick to water and black coffee only during your fast (I don't even do coffee, just water)