Tweaklet #55 – The Keto Diet

Two popular eating modalities are the The Paleo Diet and the Keto Diet. The two terms get bandied about and are often confused, so in a previous episode we took a good look at the Paleo Diet and today we’ll explore the Keto Diet.

Its full name is the Ketogenic diet and it is structured around a diet that is high in fat, low in carbohydrates and a moderate amount of protein.

The main aim is to convert your body from a predominantly carbohydrate-burning machine to a fat burning machine. As a guide, the recommended calorie ratio, on a keto diet, is around 70 to 80 percent of calories from fat, 15 to 20 percent from protein and less than 5% from carbs.

The Keto diet has been used to treat epilepsy since the 1920s so it’s not the trendy fad diet we might think. When you get the balance just right you place the body into a metabolic state called nutritional ketosis. In this state the body creates compounds called ketones and burns fat, from your body as well as from your diet.

To reach ketosis and to maintain it you need to radically reduce your carbohydrate intake and focus on healthy fats, some protein and low-carb vegetables.

Foods to include on a Keto diet are Meat, Seafood, Poultry, Full-fat dairy products, Non-starchy vegetables, Eggs, Nuts and seeds and Unrefined oils, such as olive, coconut, flaxseed, walnut and avocado oil

Foods to avoid while following the Keto diet
All sugar and sugar-sweetened drinks. All cereal grains and products made with grain flours. Fruit except perhaps a quarter cup of berries. Legumes. Sweetened, low-fat dairy and Starchy vegetables

The Benefits that are associated with a Ketogenic diet include Weight loss, a Reduction in inflammation in your joints, brain and heart. It is reported to protect against Type 2 diabetes as well as neurological diseases such as  Alzheimers and dementia

The Paleo and Keto Diets both focus on nutrient-dense food and eliminate the traps of a sugary processed food related Western diet. Generally speaking they are both low in carbohydrate and low in sugar which is better for blood sugar, weight management and has many other associated health benefits. And they both have anti-inflammatory effects.

If you’re interested, you could explore combining both the Keto and Paleo diets which many people do very successfully. It’s fun to explore different eating modalities but like any Tweaklet, do your research to find out exactly what suits YOU!

Visit the Tweaklets YouTube Channel

Download my free E-Book here.

Tweaklet #46 – The Startup Diet

Today’s Tweaklet is a request from friends in the startup world. Anyone involved in setting up a new business will relate to the challenges a start-up places on all areas of your life, especially your diet.

Whether your new venture is already underway or just literally at Start-up stage, you are undoubtedly faced with a lot of demands on your time and energy. All your mental and creative focus is being channelled into the business. You’re time poor, constantly tired, probably staring into an empty fridge and grabbing fast food to keep you going.

In fact, most fast foods are so high in carbohydrates and sugar that they are actually going to deplete your energy and only add to your brain feeling foggy and your body feeling sluggish.

So here are some simple tweaks you can make. You may have very little time but at least once a week shop for things like healthy snacks………raw almonds, hummus with celery and carrot sticks, blueberries, apples, bananas, pots of good quality yoghurt or kefir.

For main meals, you can buy an already roasted chicken if you eat meat, and/or some already cooked vegetables or salads. If you’re going to buy pre-prepared meals look for fresh frozen meals rather than packet meals.

Eggs are a good standby. Hard boil a few and keep them in the fridge at work for a snack.

Stay away from colas and sodas and ice tea (both the diet and regular versions), and keep control of your caffeine intake. All of these drinks rob you of energy and brain function and contrary to popular belief, do not keep you going, they significantly disrupt your blood sugar and your digestion.

Opt for water – sparkling or still. Try some herbal tea – hot or cold.

If all of that is too hard, then invest in a good smoothie or liquid nutrition program. Beware though of “diet” programs and high protein shakes.

I have compared many of these and the only one I recommend is Arbonne’s 30 Days to Healthy Living which gives you quality liquid nutrition that you just shake up with water, as well as blood-sugar balancing drinks and detox teas. Arbonne is all-natural and highly certified and ideal for anyone who is time-poor needs loads of focused energy or who needs to re-set their system.

So, my start-up friends, there are some tiny food tweaks. I wish you every success in your business, just please look after yourselves along the way as I want to see you next time here on Tweaklets.

Visit the Tweaklets YouTube Channel

Download my free E-Book here.

Tweaklet #39 – Yoghurt

So you’re shopping in the supermarket and you decide to do a little survey in the yoghurt aisle. What are you likely to see? Mostly likely more women than men buying yoghurt and it turns out there is some genetic bias to support this notion, apart from the fact that men want to appear more macho by buying meat and spicy foods.

Women instinctively understand that yoghurt can be beneficial for their specific needs – like preventing vaginal infections. People who eat yoghurt generally understand that this fermented dairy food is packed with probiotics, the good bacteria that maintains a healthy gut.

What you might not know is that it is also a balanced source of protein, fats, carbohydrates, vitamins and minerals. And when made from grass-fed cows or goats milk, then yogurt’s nutrition is maximized. We’re talking omega-3 fatty acids, whey protein, calcium, magnesium, potassium, vitamin D, vitamin K2, enzymes and probiotics.

Of course we want to choose our yoghurt carefully. We need to read our labels and watch out for added hormones, sugar, artificial additives, colours or sweeteners that are used to make most store-bought yogurts.
Remember there are options – kefir is an excellent fermented yoghurt drink and labneh, which is soft cheese made from yoghurt – is another good source of probiotics.

So….. men with your yoghurt phobia, I doubt I’ll convince you to brave the yoghurt aisle any time soon but…… you could consider being pioneers and take to the kitchen and make some labneh or buy some kefir. Go on, I dare you!

And ladies, you just keep doing what you’re doing, just remember to check labels and, as always, buy from the best source.

Visit the Tweaklets YouTube Channel

Download my free E-Book here.