Recommended website: ketodietapp.com

One of the best Keto websites by Martina Slajerova http://ketodietapp.com/

 

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Keto recipe: Keto Fat Bombs (from CAVEMAN Keto)

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Fed Up 2014

Fed Up is a 2014 American documentary film directed, written and produced by Stephanie Soechtig.
The film focuses on the causes of obesity in the US, presenting evidence showing that the large quantities of sugar in processed foods are an overlooked root of the problem, and points to the monied lobbying power of “Big Sugar” in blocking attempts to enact policies to address the issue.

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Carbohydrates content for the most popular spices.

The below table shows the carbohydrates content for the most popular spices per tablespoon and teaspoon.

Remember, on a Ketogenic diet: Net carbs (total carbs – fiber) < 20-30 grams

popular-spices-carbs-count

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Keto recipe: Cauliflower Crust Grilled Cheese (from MNDRZ)

Click “Show More” for the list of ingredients and preparation instructions.

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Motivation dose 21/Apr/2017

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Fruit juice is just as unhealthy as a soda

If you still believe that drinking fruit juice is a better/healthier option for you and your family (especially kids), well…think again.

They both have the same sugar content.

A can of Pepsi(355 ml) contains 41 grams of sugar (around 10.25 teaspoons)

In 355 ml of orange juice, there are 38.7 grams of sugar (around 9.6 teaspoons)

Check the full article here: https://authoritynutrition.com/fruit-juice-is-just-as-bad-as-soda/

 

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Complete Guide To Sweeteners on a Low-carb Ketogenic Diet | The KetoDiet Blog

The ultimate guide to healthy sweeteners, which to use and which to avoid on low-carb, keto & paleo diets.

Source: Complete Guide To Sweeteners on a Low-carb Ketogenic Diet | The KetoDiet Blog

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Meet the first diabetic cookbook written in 1917 : Diabetic cookery; recipes and menus by Rebecca W. Oppenheimer

Diabetic cookery: recipes and menus by Rebecca W. Oppenheimer was the first diabetic cookbook written and published in 1917 , exactly 100 years ago 🙂
It is important to note that Oppenheimer’s book was published five years prior to the discovery of insulin in 1922, at a time when type 1 diabetics died quickly from the disease, and type 2 diabetics had little to rely on for treatment. Focusing on food that diabetics could ingest without taxing their precious beta cells too much, made Oppenheimer’s diabetic cookbook somewhat revolutionary.
As you will see in the book, the rules are the same: carbohydrates restriction.

The book can be downloaded for free:

http://www.icsarchive.org/paperback/cookbooks/diabetic_cookery_1917.pdf (9 MB , very good quality)

https://archive.org/download/diabeticcookeryr00oppeiala/diabeticcookeryr00oppeiala_bw.pdf (4 MB , acceptable quality)

 

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Meet the very first diet/weight loss book : Letter on Corpulence by William Banting in 1863

Did you ever wonder what the first diet/weight loss book was?

The book that is usually given credit for being the very first “diet book” or book on weight loss, was Letter on Corpulence by William Banting.

Guess what? It was about low carb!!!

The book is available for free over the internet, you can download the PDF version here or just Google it 🙂

More information here and here.

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What to eat on a low-carb/ketogenic diet?

Are you wondering what to eat on a low-carb/Ketogenic diet?

Dr. Andreas Eenfeldt makes it really simple here: https://www.dietdoctor.com/low-carb/foods

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Keto recipe: Cream Cheese Pancakes (from MNDRZ)

Click “Show More” for the list of ingredients and preparation instructions.

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Motivation dose 14/Apr/2017

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The best and worst forms of Magnesium supplements

Quick tips about forms of Magnesium supplements.

  1. Best forms (high absorption and high bio-availability):
    • Magnesium Glycinate (highly absorbable, this is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements)
    • Magnesium L-Threonate (the newest form of Magnesium supplements)
    • Magnesium Bisglycinate/Chelate
  2. Good forms:
    • Magnesium Citrate 
  3. Worst forms (avoid):
    • Magnesium Oxide
    • Magnesium Sulfate
    • Magnesium Aspartate
    • Magnesium Glutamate
    • Magnesium Gluconate
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The mathematics of weight loss | Ruben Meerman | TEDxQUT (edited version)

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Recommended website: thenoakesfoundation.org

The Noakes Foundation is a Non-Profit Corporation founded for public benefit which aims to advance medical science’s understanding of the benefits of a low-carb high-fat (LCHF) diet by providing evidence-based information on optimum nutrition that is free from commercial agenda.

http://www.thenoakesfoundation.org/

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Dr. Stephen Phinney – ‘Recent Developments in LCHF and Nutritional Ketosis’ (Part 2)

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Dr. Stephen Phinney – ‘Recent Developments in LCHF and Nutritional Ketosis’ (Part 1)

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Keto recipe: Cheesy Cauliflower Breadsticks (from MNDRZ)

Click “Show More” for the list of ingredients and preparation instructions.

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Motivation dose 7/Apr/2017

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Recommended book: Good Calories, Bad Calories – by Gary Taubes

For decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. Yet despite this advice, we have seen unprecedented epidemics of obesity and diabetes. Taubes argues that the problem lies in refined carbohydrates, like white flour, easily digested starches, and sugars, and that the key to good health is the kind of calories we take in, not the number. Called “a very important book,” by Andrew Weil and …” destined to change the way we think about food,” by Michael Pollan,  this groundbreaking book by award-winning science writer Gary Taubes shows us that almost everything we believe about the nature of a healthy diet is wrong.

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Jamie’s Sugar Rush – Full Documentary (47 Minutes)

Jamie Oliver investigates sugar’s huge contribution to global health problems like obesity and type 2 diabetes, reveals how much sugar is in healthy-looking food, and explores what can be done to help.

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25 Randomised Controlled Trials Between Low Carb & Low Fat

Sam Feltham compiled a summary as an excel file listing 25 RCTs about low carb diet VS low fat diet.

Check it here: http://smashthefat.com/science/

The 5 Main Points Of The 25 RCT’s Over The Past 15 Years Are…

  1. Low carb dieters lose 65% more weight but eat 45 calories more on average. Although low carb dieters eat more protein, low fat dieters eat more fibre levelling the amount of calories eaten by both groups.
  2. 17 of the 25 trials show statistical significance in weight loss for low carb dieters, and even in the 8 trials that don’t show statistical significance low carb dieters still lose more weight.
  3. Overall low carb dieters have 3.5 times better health outcomes than low fat dieters with more improved cholesterol profiles, better blood sugar control and lower blood pressure.
  4. Adherence levels are similar at 77.5% for low fat dieters and 80.7% for low carb dieters. The trials that measure hunger though show statistically significant lower hunger scores in low carb dieters.
  5. Low carb diet advised averages; 8% CHO, 64% Fat, 28% PRN.
    Low fat diet advised averages; 54% CHO, 29% Fat, 17% PRN.
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Facts about Vitamins and the Ketogenic Diet

Ketogenic diet myths abound, and many of them warn about vitamin deficiencies. So let’s look at the facts about vitamins in relation to a Ketogenic diet.

Source: Facts About Vitamins and the Ketogenic Diet

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A Beginner’s Guide to the Keto Diet – Ruled.me

An in-depth look for beginners at what to expect when going on a keto diet. From what to eat and what to expect, to your daily needs and common approaches.

Source: A Beginner’s Guide to the Keto Diet – Ruled.me

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Recommended Facebook page: The Eating Academy

The Eating Academy is a blog written by Peter Attia, M.D. about nutrition, weight loss, and physical performance.

https://www.facebook.com/eatingacademy/

 

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Motivation dose 31/Mar/2017

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Discussion on Ketogenic Diet for Dyslipidemia & Metabolic Syndrome – Dr. Jeff S. Volek

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The Ketogenic Diet 101: A Detailed Beginner’s Guide

Here is an excellent beginners guide to Ketogenic diet:

https://authoritynutrition.com/ketogenic-diet-101/

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Low-Carb side effects and how to cure them

In the below link, Dr. Andreas Eenfeldt lists all the side effects and problems you face when starting a low-carb/Ketogenic diet and how to cure them.

https://www.dietdoctor.com/low-carb/side-effects

 

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List of Ketogenic diet benefits

The list of Ketogenic diet benefits is a long, happy one.

So what to expect the first month(or 6 weeks) after switching to a Ketogenic diet plan?

Check all the details here: http://www.ketogenic-diet-resource.com/ketogenic-diet-benefits.html

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What is HbA1c blood test and why it is a very important health marker?

The hemoglobin A1c test tells you your average level of blood sugar over the past 2 to 3 months.

It’s also called also called HbA1c, glycated hemoglobin test, and glycohemoglobin.

People who have diabetes need this test regularly(2 to 4 times a year) to see if their levels are staying within range.

The A1c test is also used to diagnose diabetes (see HbA1c results indications below)

How the Test Works?
When glucose(blood sugar) builds up in your blood, it binds to the hemoglobin (a protein found in red blood cells. It gives blood its red color, and it’s job is to carry oxygen throughout your body) in your red blood cells. The A1c test measures how much glucose is bound.
Red blood cells live for about 3 months, so the test shows the average level of glucose in your blood for the past 3 months.

HbA1c results indications:

  • Normal: <= 5.6%
  • Pre-diabetes: between 5.7% and 6.4%
  • Diabetes: >= 6.5%

As an example, if your HbA1C result was 5 , then the estimated average of your blood sugar levels for the last three months was 97 mg/dL or 5.4 mmol/L based on the below formula.

The formula to get your estimated average glucose (eAG) is: 

eAG(mg/dL) = 28.7 × A1C − 46.7
eAG(mmol/l) = 1.59 × A1C − 2.59

Another example: if your HbA1c result was 5.4 then your estimated average glucose for the last 3 months was:

28.7 x 5.4 – 46.7 = 108.28 mg/dL

1.59 x 5.4 – 2.59 = 5.99 mmol/L

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Keto recipe: Cloud Bread (from MNDRZ)

Click “Show More” for the list of ingredients and preparation instructions.

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Motivation dose 24/Mar/2017

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Recommended website: ProteinPower.com

https://proteinpower.com/drmike/ is Dr. Michael R. Eades blog.

The blog is not frequently updated but it is a gold chest of information.

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BBC Documentary Films: Food on the Brain

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Blood sugar measurement units: mg/dL and mmol/L

Both sets of units are used to measure blood sugar levels and both give a measurement of the concentration of glucose in the blood, although in slightly different ways.

Unit mg/dL mmol/L
Description Milligrams per 100 millilitres (1 Deciliter) Millimoles per litre
Measurement way Gives the concentration by the ratio of weight to volume, in this case milligrams per deciliter. Gives the molarity, which is the number of molecules of a substance within a specified volume, in this case within 1 litre.
Countries(full list below) Mainly USA and continental Europe Mainly UK
Conversion mg/dL = 18 × mmol/l mmol/l = mg/dl / 18
Conversion example 90 mg/dL 5 mmol/L

Full list of countries:

mgdl_mmoll_countries

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The 5 Best Calorie Counter Websites and Apps

It is very easy to count calories with help from website and apps. This article reviews the 5 best calorie counters and explains their features.

Source: The 5 Best Calorie Counter Websites and Apps

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Keto recipe: How to Make Cauli-rice (from KetoDietApp)

Cauliflower is not just a perfect replacement for potatoes and rice, it’s also ideal for thickening sauces without adding too many carbs or making a pizza base. If you follow a healthy low-carb diet, you should always have some cauli-rice ready in your fridge.

See how to make Cauli-rice: http://ketodietapp.com/Blog/post/2013/03/12/How-to-make-Cauli-rice

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Keto recipe: Chocolate Mousse (from MNDRZ)

Click “Show More” for the list of ingredients and preparation instructions.

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Motivation dose 17/Mar/2017

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Ketogenic Diet for Beginners – from DietDoctor.com

A great and simple guide about Ketogenic diet by Dr. Andreas Eenfeldt.
https://www.dietdoctor.com/low-carb/keto

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Dr. Brian Mowll teaches how to reverse insulin resistance

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Dr. Stephen Phinney – ‘Optimising Weight and Health with an LCHF Diet’ – Part 3

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Dr. Stephen Phinney – ‘Optimising Weight and Health with an LCHF Diet’ – Part 2

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Dr. Stephen Phinney – ‘Optimising Weight and Health with an LCHF Diet’ – Part 1

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Keto recipe: Pizza Bagels (from MNDRZ)

Click “Show More” for the list of ingredients and preparation instructions.

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Motivation dose 10/Mar/2017

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Recommended book: Low Carb, High Fat Food Revolution – by Dr. Andreas Eenfeldt

In Low Carb, High Fat Food Revolution, Dr. Andreas Eenfeldt takes the offensive by exploring the severe systematic failures on which many of today’s dietary guidelines are based. For Eenfeldt’s patients, the solution has been a low-carb, high-fat diet that allows you to eat your fill—and still lose weight. The book concludes with a guide section full of tips and recipes—everything you need to start your own food revolution.

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Marty Kendall – ‘Nutrient Density and the Insulin Index’

Marty Kendall is an civil engineer from Brisbane, Australia and the husband of a Type-1 Diabetic. He has a strong interest in improving the health of his family via optimal nutrition and runs the blog https://optimisingnutrition.com

 

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