WHAT TO EAT ON THE ANTI-INFLAMMATION DIET

WHAT TO EAT ON THE ANTI-INFLAMMATION DIET

You see “The Anti-Inflammatory Diet” everywhere you swipe, on every feed you scroll up on, whether it’s on Instagram, Pinterest, Facebook or your favorite blog.

But…
 

  • Do you have a good grasp on what the diet is?
  • How it can help you lose weight and feel more energized?
  • How you can start it?
  •  

    After all, you can read every article known to Google, but if you don’t apply what you read, you won’t make real dietary changes, feel better about your body and your diet will always start “tomorrow.”

    The good news is, that unlike trending diets, anti-inflammatory diets help fight a scientifically proven precursor to several diseases, which is chronic inflammation.

    Let me preface the post by saying that the diet is absolutely freakin’ delicious, and you’ll be happy to know that it includes the byproducts of your two favorite beans, the cocoa and coffee bean!

    Nibbling on your favorite brand of dark chocolate and sipping on a medium roast blend is totally “A-Okay” on the anti-inflammatory diet.

    All in favor? Say yes!

     

    What is Inflammation?

     

    It is your body’s attempt to protect and heal itself.

    Inflammation is an immune response triggered when your body detects a “threat,” such as:
     

  • Damaged [pre-cancerous] cells
  • Physical injury
  • Threatening pathogens [bacteria, viruses, etc.]
  • Allergens
  •  

    Acute inflammation is a biological response to remove something from harming your body and health, and is an integral part of healing and staying healthy.

    But sometimes inflammation continues after the original threat has been resolved, or is activated even when a threat is not present, which can last several months or years!

     

    Chronic Inflammation is a Silent Killer

     

    Research has shown that chronic inflammation is an underlying factor in most diseases, and has even recently been identified as playing a leading role in the development of depression.

    Chronic inflammation affects your cells, tissues and plays a major role in obesity and is often suspected when you’re not losing weight, despite an exercise regimen.

    Autoimmune diseases are inflammation-induced and occur when the patient’s body identifies its own tissue as a threat and mounts a continual attack on itself.

    An Anti-inflammatory diet is recommended complementary to treatment for patients who suffer from autoimmune disease and high levels of chronic inflammation:
     

  • Rheumatoid Arthritis
  • Multiple Sclerosis
  • Type I Diabetes
  • Crohn’s Disease
  • Psoriasis
  • Lupus
  •  

    An anti-inflammatory diet isn’t just for people who suffer from autoimmune diseases, it can help anyone reduce chances of cancer, specifically colorectal cancer and breast cancer.

     

    Signs You Have Chronic Inflammation

     

    If you want to be healthy today, if you want to be healthy for decades to come, you need to be aware of the signs of chronic inflammation.

    So that you are aware, the 5 common symptoms of chronic inflammation are:
     

  • Your Body Hurts — especially in the joints.
  • You Feel Exhausted — almost all the time, despite getting enough sleep.
  • You Get Skin Rashes — such as eczema.
  • Your Digestive Health is Poor — and suffer from frequent abdominal pain, constipation, etc.
  • You are Fat – inflammation is closely related to obesity.
  •  
    Overall, the main symptom of chronic inflammation is feeling “sick and tired.”

     

    Being Fat = Being Inflamed

     

    Chronic inflammation and stubborn fat go together like, peanut butter and jelly.

    There is direct link between being overweight and being inflamed. Inflammation guru, Dr. Mark Hyman, even goes so far to say:

    Interestingly enough, fat cells – or adipocytes – send chemical signals to your immune system as they would if they were under attack by a foreign threat, even when they are not.

    This leads to a constant stream of “false signals” activating the inflammation, leading to chronic inflammation.

    The more fat cells you have, and the more you “feed” your current fat cells excess energy [by overeating and eating an unbalanced diet] and the worse the inflammation becomes.

     

    You Have a Choice: To Be Inflamed? or To Not Be Inflamed?

     

    You don’t go out shopping one day and “get diabetes” or “become obese.”

    Disease doesn’t happen overnight, for example heart disease takes ten years to surface. Most chronic diseases happen over extended periods of time due to habitual choices.

    That said, the most current scientific research shows that your gut health is the number one indicator of your levels of inflammation. Poor gut health is a leading indication of chronic inflammation levels.

    Not coincidentally, your gut health is directly tied to the foods that you eat.

    When you eat an array of anti-inflammatory foods, you promote gut health, eliminate fluid retention and excess swelling, and reduce dangerous levels of inflammation.

     

    You Have a Choice: To Be Inflamed? or To Not Be Inflamed?

     

    Chronic inflammation levels can be reduced in as little as a week!

    All you have to do is pick and choose which of the foods you most enjoy from the following list and start to increase them into your diet.

    All of the foods below have anti-inflammatory and antioxidant rich properties that will help reduce inflammation reduce your chances of cancer, heart disease, and several other diseases.

    Mixing these foods and creating your own unique anti-inflammatory diet will:

  • Reduce your levels of chronic inflammation
  • Improve your gut health
  • Reduce fluid retention/swelling
  •  
    In as little as a week, you can be on your way to having more energy, and nearly eliminating your swollenness and bloat.

     

    25 Foods that Fight Inflammation:

     

    01. Dark chocolate
    02. Cabbage family vegetables
           a. Kale
           b. Spinach
           c. Brussel Sprouts
           d. Broccoli
    03. Blackberries
    04. Blueberries
    05. Raspberries
    06. Avocado
    07. Coconut
    08. Olives
    09. Extra-Virgin Olive Oil
    10. Coconut Oil
    11. Red Grapes
    12. Salmon
    13. Trout
    14. Shrimp
    15. Almonds
    16. Pistachios
    17. Lentils
    18. Beans
    19. Quinoa
    20. Brown Rice
    21. Steel Cut Oats
    22. Greek Yogurt
    23. Honey
    24. Cinnamon
    25. Spices

    But… If you suffer from a food or gluten sensitivity, you must avoid it at all costs.
     

    What can you drink to reduce inflammation?

     
    01. Water
    02. Green Tea
    03. Red Wine (in moderation, which means 1 serving per day for women, and 2 for men)

    You can complement your anti-inflammation mission with the following vitamins, that will boost your antioxidant intake:
     

  • Vitamin C → my favorite brand for this is HERE
  • Vitamin E → my favorite brand for this is HERE
  • Selenium → my favorite brand for this is HERE
  •  

    Anti-Inflammatory Jumpstart:

     

    You can start an anti-inflammatory diet anytime, but if you wish to start over the weekend, here’s an example of a two-day weekend anti-inflammatory diet jumpstart:

    Saturday:

    • Breakfast — A cup of blackberries over steel cut oats with a teaspoon of honey and dash of cinnamon.
    • Lunch — Berry Smoothie with a citrus salad and blue cheese crumbles.
    • Dinner — Salmon with lentils and steamed bokchoy.

    Sunday:

    • Breakfast — A cup of mixed berries over your favorite Greek yogurt.
    • Lunch — Trout over a bed of leafy greens and sliced avocado with a drizzle of olive oil and spices.
    • Dinner — Brown rice risotto with squash and grilled shrimp on top.

     

    The Takeaway: Food Is Medicine

     

    Disease doesn’t happen overnight.

    You have control over the foods that you put in your body. Limit refined sugars, processed meats and don’t overdose on carbs.

    Use food as a powerful means to prevent chronic inflammation by eating foods rich in antioxidants, and also to decrease current levels of chronic inflammation.

    And never forget, that food is nature’s medicine

    Do you agree?

     
    Love and Health,

    😍  GOOD READ? LET GOOGLE KNOW!

    NEW TO THIS BLOG? START RIGHT HERE

    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

    15 ANTI-INFLAMMATORY FOODS YOU ACTUALLY LOVE

    15 ANTI-INFLAMMATORY FOODS YOU ACTUALLY LOVE

    Inflammation is a hero and silent killer.

    More so than Dexter.

    Short-lived, the immunological defense mechanism is heroic and defends your body against life-threatening viruses, bacteria, and parasites.

    Acute inflammation also accelerates healing after you sustain an injury, from breaking a nail to twisting your ankle in yoga class.

    Normally, the immune response “turns on” when a microbial threat or physical injury is detected, lasts hours or days and then “turns off” once the inflammatory trigger is resolved.
     

    What is Chronic Inflammation?

     
    Sometimes the immune response doesn’t “turn off” on cue, forcing your body to attack itself.

    Chronic Inflammation lasts several months or years after the inflammatory trigger is resolved, simultaneously activating biological pathways directly linked to countless diseases.

    Recent research agrees, chronic inflammation is the unifying factor of the top 5 killer diseases and the probable root of most diseases.

    The solution seems simple then: Get rid of inflammation and prevent disease.

    Unsurprisingly, it’s not that simple. Cultural everyday habits spark and spread inflammation faster than a wildfire.
     

    FYI: You Increase Your Chances of Chronic Inflammation with These 5 Habits:

     

  • Poor diet
  • Not exercising
  • Sitting for 6+ hours at work
  • Sleeping less than 8 hours a night
  • Not doing work you are passionate about
  •  

    3 Ways Inflammation is Keeping You Fat

     
    Do I have your attention now?

    If you’re overweight, you’re inflamed.

    Chronic inflammation also makes it super hard for you to lose your excess weight by increasing your appetite, insulin resistance and making you feel depressed.

     

    What are some signs of growing inflammation?

     

  • You’re overweight or swollen
  • You feel depressed or tired most days
  • You’re suffering skin issues
  • You get frequent migraines
  • You’re bloated and have belly fat
  •  

    15 Anti-Inflammatory Super Foods to Fight Off Chronic Inflammation

     

    1 – PUMPKIN

    It’s October, so naturally you’re surrounded by everything “pumpkin.”

    From lattes to pie and late-night reruns of Hocus Pocus, the month of October is a sweet reminder that fall and “sweater weather” have arrived.

    And one thing is for sure.

    Of all seasons, fall prides the orange fruit. Yes, pumpkin is a fruit and not a vegetable.

    Unfortunately, lots of fall sweets require ungodly amounts of sugar, and will indefinitely aggravate your chronic inflammation.

    But there’s good news lovers of fall… Pumpkins are a tasty anti-inflammatory superfood.

    The properties of which come specifically from the seeds, which contain antioxidants that fight inflammation.

    You can color your diet with pumpkin seeds by sprinkling them on your yogurt, salad, oatmeal and more. Celebrate fall this year with healthy pumpkin recipes you can savor, without feeling guilty.
     
    3 Fall Pumpkin Recipe Ideas:

  • Pumpkin hummus (YUM!)
  • Pumpkin soup
  • Pumpkin oats (and oatmeal)
  •  
    BTW you can reap the anti-inflammatory benefits of pumpkin seeds all year long with a pumpkin seed oil oral supplement.
     

    2 – COCOA

    Chocolate lovers, unite.

    Chocolate that contains 69% cocoa or more is anti-inflammatory and the specific inflammation that dark chocolate alleviates is linked to heart disease.

    When dark chocolate hits your digestive system, the “good” bacteria in your gut transforms several antioxidants from cocoa into anti-inflammatory agents.

    Naturally, these anti-inflammatory agents are absorbed into your body and decrease levels of inflammation in your heart.

    And your risk of stroke and heart attack.

    The bottom line: Cocoa is good for your heart.
     
    3 Healthy Hacks to Eat More Dark Chocolate:

  • Blend in smoothie
  • Add some dark chocolate to your favorite nut butter (mine is almond butter)
  • Drizzle it on top of your favorite cup of berries
  •  

    3 – BERRIES

    Blueberries, blackberries, raspberries and strawberries.

    They are all tiny, colorful, delicious and jam-packed with properties that fight chronic inflammation and help prevent disease.

    So much so that they are at the core of a concept called “fruitaceuiticals,” that emphasizes cancer prevention vs treatment.

    Of all the berries, blackberries combat disease and inflammation with most potency.

    Blackberries target unhealthy or pre-cancerous cells to grow more slowly and to thereby decrease inflammation levels and prove worthy in cancer prevention.
     
    3 Ideas to Score More Berries in Your Diet:

  • Sprinkle on top of a salad
  • Berry smoothie
  • Mix berries, granola and yogurt to make a homemade parfait
  •  

    4 – SUNFLOWER SEEDS, ALMONDS AND NUTS

    Sunflower seeds are an abundant source of Vitamin E.

    And there’s no greater match against inflammation, than this antioxidant.

    Biochemically, Vitamin E is an antioxidant chain, and has been proven to do wonders against dangerous levels of inflammation.

    Various studies show that high doses of Vitamin E can alleviate inflammation that underlies specific diseases. From Type II diabetes, colon cancer, rheumatoid arthritis and osteoporosis…

    Vitamin E decreases high levels of chronic inflammation by suppressing the production and release of cytokines, molecules responsible for activating the immune response.

    Vitamin E is also proven effective in reducing colon inflammation and acts as an anti-carcinogen in the colon.
     
    Nuts with High Vitamin E Concentration [per 100mg serving]:

  • Sunflower seeds- 39mg
  • Almonds – 26mg
  • Hazelnuts – 16mg
  • Peanuts – 9mg
  •  
    The anti-inflammatory benefits of nuts don’t stop there. Butters and oils derived from the list above work just as effectively against chronic inflammation.
     
    Oils and Butters with High Vitamin E Concentration [per 1 tablespoon]:

  • Sunflower seed oil – 6mg
  • Almond butter – 4mg
  • Hazelnut oil – 7mg
  • Peanut Butter – 1mg
  •  

    5 – COLD WATER FATTY FISH

    Salmon and black cod are the go-to fish to fight inflammation.

    Both of these fish have high concentrations of omega 3 fatty acids, which dampen inflammatory pathways.

    If you aren’t a fan of fish, you can always opt for omega-3 supplements, but make sure you buy a high-quality one such as this one:

    Biotrust Omega Krill 5X

    If you’re unsure of trendy ways to add black cod or salmon to your diet, check out the list below.
     
    5 Trendy Ways to Eat Salmon, Trout, and Black Cod:

  • Black Cod Quick and Easy Nobu Recipe
  • Seared Trout with Tomatoes and Hearts of Palm: Delicious recipe HERE
  • Honey Garlic Glazed Salmon
  • Mango Glazed Salmon
  • Salmon Burger
  • Salmon Dip w/ Veggies
  •  

    6 – AVOCADO

    The facts are in.

    People that eat the green fruit – commonly mistaken for a vegetable – have lower BMI and better quality diets than people who avoid it.

    This green fruit is rich in Vitamin E, which further combats inflammation. Avocados are extremely effective in helping with inflammation related to athletic injuries.

    Up your anti-inflammatory game by using avocado oil as well, which has even more benefits than olive oil.

    You’ll probably have to go to Amazon to buy avocado oil, as it’s not widely available in supermarkets.
     
    Top 3 Avocado Oils:

  • Chosen Foods 100% Pure Avocado Oil
  • La Tourangelle Avocado Oil
  • Prasada 100% Pure Avocado Oil
  •  

    7 – HIGH FIBER FOODS, ESPECIALLY OATMEAL

    All “high-fiber” foods are abundant in antioxidants that lower chronic levels of inflammation.

    Fiber is critical in lowering chronic inflammation.

    People that stick to a daily diet high in fiber live longer than those who don’t; antioxidants in high fiber foods reduce inflammatory markers otherwise present.

    To put the icing on the cake, fiber boosts your digestive health. BTW ladies, you should be getting about 25g of fiber a day. At LEAST.
     
    5 High Fiber Foods that Combat Inflammation [per 100g serving]:

  • Oatmeal – 10.6g
  • Artichoke – 8.6g
  • Split Peas – 7.6g
  • Beets – 2.8g
  • Quinoa – 2.6g
  •  
    FYI oatmeal is a great breakfast choice.

    Make your oatmeal an antioxidant bowl of deliciousness by adding some cinnamon, honey or a handful of berries.
     

    8 – EGGS

    Ahh… the great egg debate.

    Eggs help reduce other types of inflammation by assisting in the inhibition of one specific marker called C-reactive protein.

    One study proved the power of eggs. The study divided a group of obese men, all of whom were placed on a low carb, high-fat diet. Half of the men in the study were allowed to eat three eggs a day, and the other half were not.

    At the end of the 12-week study, the group of men that ate the eggs had significantly lower markers of inflammation.

    Anti-inflammatory effects of eggs also have a lot to do with the type of eggs.

    FYI, factory farm eggs are less nutritive and have up to 6 times less Vitamin D, 3 times less Vitamin E and 2 times less Omega-3’s than pastured eggs.
     
    How to Choose the Healthiest Eggs:

  • Omega-3 Labels
  • DHA Labels
  • Organic Labels
  •  

    9 – RAW HONEY

    Honey is more than nature’s best spread and natural sweetener.

    It’s a sweet source of antioxidants, the properties of which come from the same compounds that make up its color.

    From what research has been able to prove, the darker the honey, the higher its antioxidant concentration.

    Specific antioxidants in honey are particularly effective in managing inflammation related to the colon.

    When buying honey, make sure you buy organic raw honey, and it’s always the wiser option to buy local.

    FYI, the best way to add those honey antioxidants in your diet is by the spoon.

    But for your pleasure, here’s a list of sweet ideas to inspire you to add honey into your everyday diet.
     
    Top 5 Ways to Add Honey into Your Everyday Diet:

  • Making homemade granola with seeds, nuts and honey
  • Putting a glaze on baked salmon or chicken
  • Using it as a spread on a slice of whole grain bread
  • Adding a few swirls into your morning cup of coffee or tea
  • Drizzling on top of Greek yogurt, cereal or oatmeal
  •  
    You can thank me later.
     

    10 – YOGURT

    Not all yogurts are created equal.

    That said, the right yogurts are quick to hush the effects of inflammation, by improving your gut health.

    When it comes to gut health, you have “good” and “bad” bacteria.

    “Bad” bacteria in your gut produce toxins that can cross your intestinal lining, enter your bloodstream and trigger inflammation elsewhere.

    Recent research shows that fermented yogurt decreases chronic inflammation by upping the defenses of the intestinal lining. That makes it harder for agents that trigger inflammation to cross over into your bloodstream.

    One study found that eating 12 ounces of yogurt every day, for two months, led to decreased levels of inflammatory markers in obese and menopausal women.

    So, which yogurts rank a la creme de la creme when it comes to health benefits?
     
    Top 3 Yogurts to Boost Gut Health and Decrease Inflammation

  • Icelandic Provisions, Vanilla Skyr
  • Siggi’s 0% Strained Icelandic Style Yogurt, Plain
  • Fage Total 2% Greek Yogurt Plain
  •  

    11 – BEANS

    Although nothing can replace coffee as the world’s favorite bean…

    Black beans come in at a close second.

    Because their anti-inflammatory effects lower CRP, a protein that causes and sustains inflammation.

    Bring out the beans because to best fight inflammation, you should be having a cup of them two to three times a week.

    Great bean choices are garganzo beans, red kidney beans and black beans.

    FYI, a great anti-inflammatory treat is hummus, which is made with olive oil and garbanzo beans.
     

    12 – GREEN TEA

    The art and consumption of green tea has endured thousands of years.

    Its medicinal value really comes as no surprise, as it has been noted since ancient times.

    In the modern scientific community, green tea is revered for one specific polyphenol called ECGC. This compound helps your liver break down fats, which can promote weight loss.

    ECGC triggers cancer cell death in women with breast cancer as well as reduces inflammation in men suffering from prostate cancer.

    Green tea also proves preventative when it comes to heart health. One study noted that 3 cups of green tea daily can decrease heart attack risk by more than 10%.

    As far as green tea goes, you can’t go wrong with the brands Yogi, Tazo or Numi.
     

    13 – COFFEE

    Coffee drinkers, raise your mugs!

    Because statistically you live longer than the non-coffee drinking zombies.

    The world’s favorite bean contains polyphenols, which are tiny antioxidants with giant fighting power against deadly inflammatory diseases.

    Several studies agree, the coffee bean reduces inflammation.

    Drinking coffee decreases your risk of inflammatory diseases like diabetes, cancer and heart disease.

    What better way to start the day than to up your defenses against inflammation with a mug of coffee?

    FYI, the quality of coffee bean and the roast you prefer matters.

    Scientists have found that lighter beans have more anti-inflammatory benefits.

    So, if you’re a fan of darker roasts, you may want to lighten up.

    The theory is that concentrations of beneficial compounds, like polyphenols, are stripped in the roasting process. Don’t fret dark roast lovers.

    There are medium and light roasts that are out of this world.
     
    5 Medium and Light Roasts You Need to Try ASAP:

  • Bulletproof Coffee- Medium Roast
  • Amazon Fresh Coffee- Medium Roast
  • Starbucks Veranda Blend – Light Blonde Roast
  • Caribou Coffee- Light Roast
  •  

    14 – CINNAMON

    ‘Tis the season of cinnamon, after all, the sweet spice is intertwined with Fall and Winter.

    If you didn’t know, cinnamon comes from inside tree bark and like coffee, cinnamon is plentiful in polyphenols.

    In fact, cinnamon has more antioxidants in it than almost any other spice. And its anti-inflammatory potency competes with any other superfood mentioned on this list.

    Scientific studies even suggest cinnamon as a means of potential treatment for inflammatory diseases related to age, such as arthritis.

    Before you rush to your spice cabinet, you should know that there are two types of cinnamon. The higher quality is called “Ceylon.”

    Ceylon cinnamon is revered as the truest form of the spice.

    Because most food markets only sell cheaper quality cinnamon, here are some cinnamon picks.
     
    3 Top Quality Cinnamons:

  • Kiva Organic Ceylon Cinnamon
  • Whole Foods Ceylon Cinnamon
  • Organic Wise Ceylon Cinnamon
  •  
    FYI, one great cinnamon hack is to sprinkle some in your morning coffee.

    P.S. You can also sprinkle some in some dark chocolate cocoa.
     

    15 – OLIVE OIL

    The beloved olive tree blessed us with its oil.

    Olive oil is brimming with antioxidants that are powerful enough to inhibit genes that activate inflammation.

    The “olive oil” antioxidant is called olecanthan and has anti-inflammatory effects that rival ibuprofen.

    Oleic acid combats inflammation and is a primary compound abundant in extra-virgin olive oil. In one study, oleic acid significantly reduced one inflammatory protein market called CRP, in both men and women.

    To get the purest form of olive oil, with the highest concentration of antioxidants, go the extra mile and buy Extra-Virgin and Certified Organic.

    Although one bottle can run $30 plus, the purity is worth it.
     
    3 Expert Olive Oil Choices:

  • O-Live Extra Virgin Olive Oil
  • Zoe Organic Extra Virgin Olive Oil
  • La Tourangelle Extra Virgin Olive Oil
  •  

    The Bottom Line: Eat to Battle Inflammation

     
    What you eat is a choice.

    And it sets the stage to either promote or prevent disease.

    If you have chronic signs of inflammation or have been diagnosed with an inflammatory disease, eat wisely to target and lower your inflammation.
    Why?

    Because there isn’t a risk and the reward is feeling better, promoting weight loss and preventing or helping to treat deadly diseases like heart disease and cancer.

    After all, something as simple and natural as cinnamon or berries have less side effects than anti-inflammatory prescription drugs.

    Head to the store and stock up on anti-inflammatory super foods.

    Will today be the day you change your life?
     
    Love and Health,

    😍  GOOD READ? LET GOOGLE KNOW!

    NEW TO THIS BLOG? START RIGHT HERE

    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

    KETO DIET

    KETO DIET

     

    Want to lose weight? Feel healthier? Have more energy?

     

    Go “Keto” by subscribing to the Keto diet to get weight loss and energy served a la mode. The Keto diet has a slew of A-list celeb followers, and it’s the “dirty little secret” to why they look freaking amazing. It could be yours too.

    Treat your body like the temple it is by succeeding the Keto way. Here’s how this diet stands apart from the rest, and how it could profit your body and mind.

    WHAT IS THE KETO DIET?

    An extremely low-carb, high fat diet with over 26 studies under its belt that prove better weight loss results than the American Standard diet and comparable low-carb diets.

    If you’re not an athlete, the Keto diet limits you to 20-30g of carbs a day, which looks like this:

    • About 3 pounds of spinach (isn’t that a cool fact?)
    • A small plate of nuts or berries
    • Half a piece of bread (not allowed on the Keto diet)

    Here’s a list of the BIG 5 carbs you’ll have to part with when you go Keto:

    1. Bread
    2. Rice
    3. Potatoes
    4. Pasta
    5. Beer

    Tragic? The severe carbohydrate restriction isn’t up for debate. It’s this that will force a specific metabolic change in your body that experts call Ketosis – the foundation of the Ketogenic diet and where it derives its success.

    WHAT’S KETOSIS?

    Ketosis demands your body to turn into a fat burning machine – no exaggeration.

    Your body fundamentally turns to glucose (blood sugar) for its energy source, which you have plenty of when you’re living la vida loca with pasta and bread. The bottom line is, that your body doesn’t need glucose aka “sugar” to thrive. The Keto diet takes advantage of this.

    What happens when you make the 20g a day carb shift?

    Your body can’t turn to glucose as its principal source of energy. Instead, it reprograms and targets fat and the amount and rate in which you burn fat skyrockets – leading to stellar weight loss results.

    WHAT CAN YOU EAT ON KETO?

    If you can’t eat carbs, then what can you eat?

    The list is extensive.

    Meat, Seafood, Dairy and Veggies are all at the core of the Keto diet.

    FYI if you want to be a superstar, always go with organic or grass-fed meats/seafood.

    PROTEINS:

    Here’s the Keto-approved meat list:

    • Beef (Steak and Ground Beef)
    • Pork (Loin, Chops, Tenderloin, Ground, Ham, Bacon, Sausage)
    • Chicken (Breasts, Wings, Thighs)
    • Turkey (Breasts, Sausage, Bacon)
    • Veal (Chops, Tenderloin, Ground)
    • Duck/Quail/Pheasant
    • Eggs (any type, cooked however you wish)

    Here’s the Keto-approved seafood list:

    • Salmon
    • Tuna
    • Mahi Mahi
    • Scallops
    • Mussels
    • Shrimp
    • Crab

    Fish is a great source of both healthy fats and protein. Try to put some fish in your life about three times a week once you go Keto. Don’t go overboard on the protein. Remember, the Keto diet is 75% fat and 15% protein. Too much protein can turn to glucose and get in the way of Ketosis.

    DAIRY:

    Dairy is mostly made of fat and is low-carb. Dairy helps propel the low-carb, high-fat foundation of the Keto diet.

    Here’s a list of Keto-approved dairy products:

    • Cheese: 1g/carb per 1oz serving
    • Butter
    • Heavy Cream
    • Half and Half
    • Plain Greek Yogurt

     

    VEGGIES AND FRUITS:

    Stick to the bunch of veggies grown above the ground. Above-ground veggies have a lower carb count per serving.

    Here’s a list of Keto-approved veggies that have less than 4 carbs/ 100g serving:

    • Spinach
    • Asparagus
    • Lettuce
    • Cabbage
    • Tomatoes
    • Zucchini
    • Broccoli
    • Kale
    • Lettuce
    • Cucumber

    Here’s the list of Keto-approved fruits that have less than 20g of carbs/per 1 cup serving:

    • Avocado… Yes, it’s a fruit!
    • Blackberries
    • Blueberries
    • Strawberries
    • Raspberries

     

    OILS, SEASONING AND HEALTHY FATS:

    You can spice up your food to your liking on the Keto diet with almost any spice/seasoning you can think of, from salt and pepper to chili pepper, mojo, etc.

    Here’s a list of Keto-approved healthy oils and fats:

    • Oils (extra virgin olive, coconut, sesame and flaxseed)
    • Mayo
    • Macadamia nuts, peanuts, pistachios, cashews, almonds, brazil nuts, pine nuts
    • Nut Butters (macadamia, almond, cashew, peanut, coconut)
    • Seeds (pumpkin and sesame)

    WHAT CAN YOU DRINK ON THE KETO DIET?

    The importance of staying hydrated on the Keto diet cannot be stressed enough. It’ll protect your kidneys, because Ketosis causes your kidneys to work harder than they usually would.

    Here’s the Keto-approved non-alcoholic beverage list:

    • Water (at least half a gallon per day)
    • Carbonated water and coconut water
    • Homemade flavored water (infused with raspberry, cucumber, lemon, etc.)v
    • Coffee
    • Tea (green or black)
    • Non-dairy milk (coconut or almond milk)

    Top 5 Keto liquor choices w/ 0 carbs and less than 100 calories per 1.5oz serving:

    1. Jack Daniel’s
    2. Grey Goose
    3. Patron
    4. Bacardi
    5. Hennessy

    Top 5 Keto Red/White wine choice w/ 4 carbs or less and about 150 calories per 5oz serving:

    1. Pinot Noir
    2. Merlot
    3. Cabernet
    4. Chardonnay
    5. Pinot Grigio

    Top 5 Keto low-carb beer choices w/ 4 carbs or less and about 100 calories per 12oz bottle:

    1. Heineken Light
    2. Yuengling Light
    3. Budweiser Select 55
    4. Michelob Ultra
    5. Miller Light

    Cheers!

    The benefits of the Keto diet go beyond weight loss.

    Ketosis improves energy levels, brain function and aids in the prevention and treatment of multiple diseases. FYI if you’re prediabetic or diabetic, the Keto diet could reverse your insulin dependence and/or prevent it.

    HEALTH BENEFITS OF THE KETO DIET

    9 KETO DIET FAQ’S

    Naturally, there’s a ton of questions you may be asking yourself before deciding if the Keto diet may be a good fit for you.

    I shed light on some common Keto Frequently Asked Questions. If your question hasn’t been answered, drop a line in the comments.

    THE 5 KETO COMMANDMENTS

    1. Take the carb restriction seriously – 20 to 40g of carbs a day. This isn’t up for debate. Stop trying to fight it and roll with the punches.

    2. Don’t go on a protein binge – If you overdo the protein, you risk excess turning into glucose and compromising ketosis.

    3. Stay hydrated – With water! Plain old H20. You should be drinking half a gallon to a gallon a day on the Keto diet, especially within the first 7-10 days due to your body detoxing from all that processed gunk.

    4. Consider intermittent fasting – Fasting is the fastest way to rev Ketosis. But, you can’t fast forever. What you can do is fast for 16 hours. Have dinner at 6pm and don’t eat again until 12pm the following day. Do this 2x a week and reap the benefits.

    5. Get moving – Being on the Keto diet is no excuse for you not exercising. 30 minutes a day, at least.

    Just like there’re signs when you reach nirvana, there’re signs to look out for that mean you’ve reached Ketosis. If you take the Keto Commandments seriously, then you should start noticing the signs of Ketosis within the first 3 weeks of following the diet regimen.

    START LIVIN’ YOUR BEST KETO LIFE TODAY:

    Now.

    Not tomorrow, not next week. Start today. All you need is the right mindset to succeed, along with your Keto diet grocery list.

    For those of you using the “organic is expensive” excuse, there are tons of tips to shop for the Keto diet on a budget.

    So, what’s stopping you from feeling the way you want to feel?

    Do you need a program to follow? Something to guide you step-by-step and keep you on track? Check out this 28 Day Keto Challenge.


    Love and Health,

    😍  GOOD READ? LET GOOGLE KNOW!

    NEW TO THIS BLOG? START RIGHT HERE

    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

    KETO VS. PALEO

    KETO VS. PALEO

    Like heels, not all diets are created equal.
     
    Some of them will make you so uncomfortable that you’re ready to cheat on them after T minus 19 hours. Identical to your favorite stiletto, you want “THE DIET” that’s going to make you feel the way you crave to feel:

    • Sexy
    • Lively
    • Powerful

    The current Gucci and Prada of the dieting market are the Keto and Paleo diet. They both may have offbeat names, but they’re trending at the speed of Trump’s latest tweet.
     
    A-list celebs that look better than ever, in their 30’s and beyond, are strict followers of the Keto or Paleo diets. Do the names Megan Fox, Kim & Kourtney Kardashian and Halle Berry ring any bells?
     
    There’s a reason these women are slaying in their little black dresses, besides their killer workout routines.
     
    They’re living their best Keto or Paleo life. Soon you will be too, and your body and mind will be thanking you for it in as little as 10 days.
     

    AREN’T KETO AND PALEO THE SAME THING?

     
    No.
     

    These two diets being “the same” is fiction, not fact.

     
    Choosing between these diets is like choosing between an Audi and BMW; they’re both going to get you to your destination in a chic way, but with a different “drivers’” experience.
     
    Before diving into what separates Keto and Paleo, let’s focus on the benefits you’ll experience no matter which you choose:

    The two diets are often advertised #twinning because there’s lots of overlap with the foods you’re allowed to eat. Don’t get it twisted though – they’re alike but two different breeds.
     

    The percentage ratio of fat, protein and carbs that you’re expected to eat in Keto vs Paleo and the “Why” or mantras behind each of the diets are ages apart – literally.

    It’s time to roll up your sleeves, become a Keto/Paleo whiz and decide if you’ll be living the Keto life or taking the Paleo leap.
     

    KETOGENIC DIET: Eat fat, lose fat.

     
    Open your mind, because Keto throws everything you were taught about dieting out the window.
     
    The Keto diet mantra is, “TRAIN YOUR BODY TO BURN FAT FOR ENERGY WHILE MUNCHING ON SOME CRUNCHY BACON”.
     
    You read that correctly. The Keto diet is designed to purposefully put your body in a state of Ketosis. When your body enters Ketosis, it becomes a pro at burning fat for energy instead of sugars and carbs, which is what your body usually targets for energy first.
     
    What happens when there are barely sugars or carbs in your system? Your body burns fat faster than you can rummage those jeans you’ve been wanting to fit in out of your closet.
     

    The bottom line is, Keto shattered the dieting rules and won.

     
    The standard diet and what majority of people try when they attempt to lose weight, is a low-fat diet. The Keto diet is exactly the opposite – high fat and a sliver of carbs – if that.
     
    In fact, 75% of the Keto diet is fat, 20% protein and 5% carbs.
     
    Keto ratios are very different from the Standard American Diet which consist of 30% fat, 20% protein and 30% carbs. As counterintuitive as it sounds, 23+ studies have found the Keto diet more effective in weight loss and disease prevention than the standard low-fat diet.
     
    To put it bluntly, the Keto diet has forced the Standard American Diet into early retirement.

    So, what about the Keto diet and calories? Use the Keto calculator and screenshot the results of your analysis to get baseline results before subscribing to Keto life.
     

    IF KETO SAYS CARBS ARE OFF LIMITS, WHAT CAN YOU EAT?

     
    Carbs may not be permitted in Keto territory, but here’s what is…
     

    MEAT: FROM HOTDOGS TO CHICKEN & LOTS IN BETWEEN

     
    Fire up that grill, because there’s a whole lot of meat that you can eat on the Keto diet.
     
    If you’re the type of person the drools when you see a perfectly cooked and sizzlin’ NY Strip, you’ll love the Keto diet. There’s a lot of fat in meat and there’s a whole lotta fat in Keto, which is why the pair jive.

    Here’s the Keto meat list:

    • Bacon
    • Duck: Awesome recipe HERE
    • Beef: Another awesome recipe HERE
    • Ground Beef
    • Lamb Chops
    • Lamb Rack
    • Ground Lamb
    • Chicken (wings, thighs, breasts)
    • Sausage
    • Veal
    • Chuck Steak
    • Ham
    • Kielbasa
    • Hotdogs
    • Eggs

    Believe it or not, there’s a strategy behind having an extensive list of protein.
     
    It helps you maintain muscle mass during the Keto diet. Because a consequence of most low-carb diets, is loss of muscle mass. You want to avoid this since there’s a direct ratio between the amount of muscle mass you have and the number of calories you burn at rest.
     
    To put it simply, Keto helps you keep your muscles and your metabolism revved.
     
    Fire up that grill and get crackin’ just in time for dinner. Don’t know where to start? Here’re some cool Keto dinner meat recipes that’ll have you licking your fingers.
     

    SEAFOOD: BECAUSE, KETO SUBSCRIBES TO #SALTLIFE

     
    When on the Keto diet, you should aim to eat seafood at least two times a week.
     
    Here’s the Keto seafood list:

    • Salmon
    • Shrimp
    • Trout
    • Mussels
    • Oysters
    • Scallops
    • Crabs
    • Clams

    Fish allowed on the Keto diet are jam packed with Vitamin B, Omega 3’s and Potassium – all focal to your health and overall energy.
     

    DAIRY: SAY CHEESE & GET YOUR SPOONS READY TO DIVE IN

     
    The Keto diet agrees that life is too short to deny your taste buds the gift of cheese or thick yogurt. And whether you knew it or not, cheese has only traces of carbs, and is basically all “good fat” – which is why hard and soft cheeses are a go on the Keto diet.
     
    Here’s the Keto dairy list:

    • Butter (real butter not “wanna-be” margarines)
    • Thick yogurts
    • Cottage cheese
    • Hard cheese (like Parmesan and Cheddar)
    • Soft cheese (like Mozzarella and Brie)
    • Cream cheese
    • Heavy whipping cream
    • Mayo

    NUTS AND GREENS: COO-COO FOR NUT BUTTERS

     
    When it comes to veggies and nuts, it’s easy to go nuts and pig out on carbs without even knowing it. There’s lots of veggies and nuts that’re high in carbs, which means that they aren’t allowed on the Keto diet.
     
    On the Keto diet, you’ll have to keep to the veggies that’re low in carbs.

    BTW, if you’re a peanut butter fanatic, nut butters are allowed. Of course, all nuts on the list are unsweetened, unsalted and uncaramelized.
     
    Here’s the list of Keto friendly veggies and nuts:

    • Spinach
    • Mushrooms
    • Onions
    • Green Peppers
    • Romaine Lettuce
    • Cabbage
    • Coconut
    • Macadamia Nuts
    • Almonds
    • Pecans
    • Brazil Nuts

    When it comes to the nut butters derived from the Keto-approved nuts on the list, here’re the top Amazon picks:
     
    1. Wilderness Poets Raw Macadamia Butter
    2. Barney Butter Almond Butter
    3. Legendary Foods Pecan Flavored Almond Butter
    4. FBOMB Macadamia Nut Butter
     

    FRUITS: FOR YOUR “SWEET” TOOTH

     
    Fruits are packed with natural sugars and carbs.
     
    And although the sugars are natural, they’ll interfere with putting your body in a state of Ketosis/training your body to be a fat burning machine. So, if you’re a fruit lover, you may prefer the Paleo diet (which isn’t as strict when it comes to fruit).

    Most fruits will put you at 8-12 carbohydrates per serving… Which is a lot considering that you’re only allowed 10-30 carbs a day on the Keto diet.
     
    Here’s the Keto fruit list (limit to 1 cup serving size):

    • Blackberries – 14 grams of carbs/cup
    • Blackberries – 14 grams of carbs/cup
    • Starfruit – 7 grams of carbs/cup
    • Strawberries – 8 grams of carbs/cup
    • Strawberries – 8 grams of carbs/cup

    OILS & SPICES: YOU DON’T HAVE TO PART WITH THE SPICE OF #FOODIELIFE

     
    Just because you’re on a diet, doesn’t mean you shouldn’t savor your food. Every diet has their rules, but as you’ve probably noticed, the Keto diet likes to bend those rules as far as it can.
     
    To those of you who love to cook, put on your aprons and cook on!
     
    You won’t be using vegetable oil, but you can use oils that’ve been proven to benefit your heart.
     
    As far as condiments and sauces go, take heed. If you can’t resist the urge of a little blue cheese dressing on those chicken wings, try not to use more than a tablespoon. They’re packed with calories, carbs and sugars (1 tablespoon has about 70 calories).
     
    You don’t want blue cheese to be the reason you need to suck in for those holiday pictures this season.

    Here’s a list of Keto approved oils and seasonings (one tablespoon of oil):

    • Extra virgin olive oil
    • Coconut oil
    • Flaxseed oil
    • Walnut oil
    • Vinegar (Balsamic, Sherry White Wine, Red Wine and Cider)
    • Coconut milk (unsweetened in a can)
    • Mustard
    • Pesto Sauce
    • Salsa
    • Soy Sauce
    • Wasabi
    • Butter (real butter)
    • Salt and Pepper
    • Lemon/Lime Juice
    • Basil
    • Oregano
    • Parsley
    • Thyme
    • Chili Power
    • Cayenne Pepper
    • Cumin
    • Cinnamon
    • Nutmeg

    After all, two tablespoons of olive oil a day can help keep a heart attack away. Olive oil has been linked to a decreased risk of coronary heart disease.
     

    ALCOHOL AND DRINKS: THE HEALTHY WAY TO QUENCH YOUR THIRST

     
    You’re not going to slay the diet angels and be damned from weight loss results if you have a glass here and there.
     
    Our society is centered around eating and drinking, be it for business or pleasure. That’s why it’s wise to prepare and master the art of drinking alcohol while sticking to the Keto diet.
     
    It may be a tricky art, but it’s possible nonetheless.
     
    On the Keto diet, several types of alcohol are allowed (can I get an applause)?
     
    You won’t have to “cheat” to enjoy a glass of wine, beer or glass of rum on the rocks after a long day. One thing is for sure though, no sweet drinks are allowed. They’re brimming with sugar, which’ll throw your body off kilter and its’ state of Ketosis.
     

    Say goodbye to your Tito’s with cranberry, it just became Tito’s on ice.

     
    Here’s the map to follow when it comes to the Keto diet and alcohol:

    What about non-alcohol drinks?

     
    While your body is in a state of Ketosis, your kidneys work overtime, making it uber important for you to stay hydrated by drinking the proper amount of water.
     
    Here’s how much water you should be drinking:

    75 ounces of water is a little over half a gallon a day. Calculate how much water you should be drinking and do it. As for soda and juice? Say goodbye. 1 can of soda can contain as many as 40+ grams of carbs and an equal amount of sugar.
     
    Gross.
     
    Here’s the Keto list of NON-ALCOHOLIC beverages allowed:
     
    WATERS:

    • Water (Venti water anyone?)
    • Water infused with lemon/lime juice
    • Homemade flavored water (add cucumber, raspberries, strawberries, etc.)
    • Carbonated water
    • Coconut water (Fun fact: coconut water has more potassium per serving than a banana)

    MILK (NON-DAIRY):

    • Almond Milk
    • Coconut Milk
    • Cashew milk
    • Hemp Milk

    TEAS & OTHER:

    • Black Tea
    • Green Tea
    • Kombucha

    FOR COFFEE LOVERS: “BUT, FIRST… COFFEE”

     
    Does life without coffee scare you?
     
    It’s okay, take a deep breath. Keto says “yes” to the coffee bean. If you like your coffee black, then drink on. If you like some coffee with your cream and sugar, then you’ll have to tweak your style.
     
    So, if you find yourself in a coffee shop for business, a Tinder date or just because it’s engrained in your routine, what’s “Keto” friendly?

    • Black coffee (FYI people that prefer black coffee were found to have a higher likelihood of having dark, sadistic and narcissistic personally traits)
    • Hot or Iced Americano – with or without heavy cream or milk substitute
    • Cold Brew – with or without heavy cream or milk substitute
    • Almond or coconut milk latte

    Benefits of Coffee for your Keto diet journey:

    • Increase Weight Loss: Caffeine accelerates the rate your body burns fat.
    • Fast-Tracks Ketone Production: When your brain can’t use carbs for fuel, it uses Ketones. Caffeine in coffee beans surges the production of Ketones, helping your body get to ketosis faster.
    • Curb the No Carb Blues: Carb withdrawals sometimes manifest in tiredness. Coffee will curb the feeling by helping you feel energized.

    Here’re some Keto coffee tips to follow, whether you’re making it at home or ordering it at your favorite coffee shop.

    KETO DIET RUNDOWN, THE PROS AND CONS

     
    What do the experts of the nutrition/fitness biz have to say about the Keto diet? Here’s the good, the bad and the ugly and what to expect if you opt for the Keto diet.

    FAST WEIGHT LOSS:

     
    You can easily lose up to 10lbs in the first week of sticking to the Keto diet. Most of it may be water weight, but the decrease in inflammation is beneficial to your health nonetheless.

    GOOD ENERGY LEVELS:

     
    You won’t feel tired or hungry on the Keto diet either, you’ll feel energetic and full, even on 30g of carbs or less.
     
    Why? It comes down to insulin. When you eat a meal weighty in carbs or sugar, you feel tired afterwards and hungry not long after the “full” feeling fades … since your insulin levels spike through the roof and plummet.
     
    On the Keto diet, your insulin levels will be stable and at optimum levels and it will show in your energy levels.
     

    WON’T HAVE TO FEEL HUNGRY:

     
    People that adopt the Keto life report feeling less hungry and less desire for non-Keto cravings. Although not fully understood, it’s something to consider when choosing the diet best for you.
     
    What about the dark side of the Keto diet?

    KETO-FLU:

     
    There’re some side effects to the Keto diet, referred to as the “Keto flu” and while you aren’t likely to experience them all, you may experience some:

    • Drop in blood pressure (consult a physician if you have low blood pressure already)
    • Keto breathe (metallic or fruity scented breath)
    • Constipation
    • Hypoglycemia
    • Kidneys may undergo stress

    WEIGHT LOSS IS FAST, BUT IT MAY NOT BE STEADY:

     
    Yes, you can lose up to 10lbs in a week or 20lbs in a month on the Keto diet. But what about long-term? There isn’t enough date out there to determine whether Keto is the wisest long-term option.
     

    WEAK WORKOUTS:

     
    You may have weaker workouts on the Keto diet. Your body is full of ketones during Ketosis and ketones raise acidity levels – acid makes your workout fatigue threshold lower. Your body may adjust after a few months but there’s no guarantee.
     

    THE PALEO DIET PHILOSOPHY: EAT LIKE TARZAN

     
    If the Paleo diet had a mascot, it’d be Tarzan himself and if the Paleo diet had a mantra it’d be, “If Tarzan didn’t eat it, neither should you”.
     
    The goal of the diet is to eat the way humans ate in the Paleolithic period – as far back to 2.5 million years ago and as recent as 10,000 years ago. Our fraps, latte’s and modern way of eating is super new and the root cause of many diseases, including obesity.
     
    Our society may’ve changed but our genes haven’t changed much. Which is why if you could hunt or gather it in the Paleolithic period, then it’s an “okay” by Paleo’s means.
     
    The root philosophy (pun intended) of the Paleo diet is eating the way nature intended.
     
    Which is why “The Paleo Diet” is more of a lifestyle than an actual diet. There’s no calorie counting or meal portion planning on Paleo.
     

    SO…WHAT’S ON THE “HUNTER GATHERER” DIET LIST THAT’S NOT ON THE KETO LIST?

     
    Here are 4 areas where the Keto and Paleo diet differ:

    THE MOTIVE ISN’T KETOSIS: QUALITY OVER QUANTITY

     
    The Paleo diet isn’t necessarily a low-carb, high-fat diet like the Keto diet.
     
    The macronutrient ratio for the Paleo diet tends to be 15-25% protein, 20-30% carbs, 55-65% fat. Although you’re allowed more carbs on the Paleo diet, they aren’t the ones your addicted to, so don’t get too excited.
     
    Are you vegetarian and aren’t sure if you can even participate in a Paleo diet? Read my article HERE to learn more.
     
    Here’s a (partial) list of carbs allowed on the Paleo diet:

    • Zucchini: Delicious recipe HERE
    • Yams
    • Acorn Squas
    • Butternut Squash
    • Spaghetti Squash
    • Beets#
    • Cauliflower rice (it exists…)

    But… isn’t rice a caveman food?

     
    Sorry to break it to you rice lovers, rice isn’t Paleo approved. It’s a grain and grains aren’t allowed on the Paleo diet, just as they aren’t on the Keto diet. The good news is that if you’re a pasta lover, you can mimic your favorite pasta dish with spaghetti squash pasta.
     
    Yum!
     
    The hot topics when comparing these two diets are:

    • Fruit
    • Dairy
    • Alcohol

    YOU CAN SPLURGE ON FRUIT: HEAR THAT FRUIT LOVERS?

     
    Where Keto only permits a restricted list of fruit, the Paleo diet allows you to gift your pallet with a variety of fruit flavors. Just like cavemen did.
     
    Here’s the Paleo fruit list:

    • Grapes
    • Watermelon
    • Bananas
    • Strawberries
    • Blackberries
    • Raspberries
    • Blueberries
    • Mangos
    • Pineapples
    • Pears
    • Raisins
    • Peaches
    • Lemon
    • Lime
    • Oranges
    • Tangerines
    • Apples
    • Avocados

    Just keep in mind, if you’re trying to lose weight and on the Paleo diet, don’t go overboard with the fruit.
     

    DAIRY: “THE DEVIL WHO WORE PRADA”

     
    The Paleo diet is totally against dairy – of any kind.
     
    If you’re a coffee lover that doesn’t like their coffee black, back up from you screen. If you take the Paleo leap you won’t be able to enjoy heavy cream, or almond milk in your coffee as a substitute for milk.
     
    Didn’t cows exist in the Paleolithic period?
     
    Paleo diet rule writers deny milk because they think cavemen didn’t know how to milk them. That aside, the milk you purchase today has little in common with the milk Tarzan would’ve gotten his hands on.
     

    RED WINE: IT’S THE ONLY PALEO-APPROVED ALCOHOL

     
    If you’re a beer lover, you probably don’t want to take the Paleo leap. No beer or clear alcohols of any kind are allowed. Only organic red wine, and you don’t have to be a wine snob to cherish a 5oz glass.
     

    PALEO DIET RUNDOWN, THE PROS AND CONS

     

    Another GREAT thing about Paleo: Chocolate!

     
    Dark chocolate, that is. Want to try a delicious Paleo recipe that involves loads of chocolate? Grab that recipe HERE.
     

    WEIGHT LOSS THAT LASTS:

     
    The results are in.
     
    The Paleo diet proved to be better for weight loss throughout an 18-month period. It may not promise rapid weight loss results like the Keto diet, but it does prove to be a steadier long-term weight loss tactic.
     

    GOOD FOR YOUR GUTS:

     
    The Paleo diet is good for your GI tract and it can solve issues related to IBS (irritable bowel syndrome). Overall digestive health improves on the Paleo diet.
     

    BETTER NUTRITIONAL CHOICES:

     
    People that followed the Paleo diet over a year were found to make better nutritional choices in the years that followed. The Paleo diet trains its followers to make long-lasting nutritional decisions beneficial to their health.
     

    What’s the dark side of the Paleo diet?

     

    LOW ENERGY:

     
    Paleo diet followers complain of experiencing low energy, especially in the first 3 weeks. Remember, you’re seriously cutting carb intake but not triggering ketone production. Which means, your brain doesn’t fall back on ketones for energy.
     

    CALCIUM DEFICIENCY:

     
    Because Dairy is the main source of calcium, there’s a tendency of calcium deficiency in followers of the Paleo diet. Low calcium levels can lead to osteoporosis and weak bones.
     

    PSYCHOLOGICAL MOTIVATION:

     
    With the Paleo diet, it takes longer than Keto to see results. Intrinsic motivation may be lacking. If you don’t have the proper mindset from the beginning, it’s an easy diet to cheat on. People are on their second or third attempt.
     

    SO… IS KETO OR PALEO GOING TO FIT YOU LIKE CINDERELLA’S HEEL?

     
    Here’s a flowchart that can help you make the #ULTIMATEDECISION:

    Decide on the diet you can see yourself committing to. Because a diet is like a relationship, it crumbles without loyalty or commitment.
     
    Will your become a Ketoholic or a Paleoista?
     
    The choice is yours.
     
    If you’re ready to plunge into the Paleo lifestyle, and want to drop a few pounds along the way, check out my Paleo-inspired diet program below. It’s helped me lose 70 pounds myself and I’ve maintained my weight for the past 7 years.

    Click HERE to learn more!

     
    Need some recipe ideas? I created a list of my favorite cookbooks for weight loss and healthy cooking. Click HERE to read that list.
     
    #GrubOn #ShineOn #SmileOn.
     
    Love and Health,

    😍  GOOD READ? LET GOOGLE KNOW!

    NEW TO THIS BLOG? START RIGHT HERE

    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

    9 WAYS PROGESTERONE CAN HELP YOU LOSE WEIGHT AND FEEL 27 AGAIN

    9 WAYS PROGESTERONE CAN HELP YOU LOSE WEIGHT AND FEEL 27 AGAIN

    DISCLAIMER: Better Orgasms are a Side Effect.


     
    Mirror, mirror, on the wall, who’s the biggest bitc* of all?
     
    The scale.
     
    Brutally honest, there’s no way to cheat or lie to this adversary.
     
    The numbers on the scale will never fail to remind you of your top-secret midnight date with Ben & Jerry and that you traded leg day for a Netflix binge twice last week – when you promised yourself you wouldn’t.
    Ringing any bells?
     
    It’s only human to “cheat” on your diet once in a blue moon… But after your 35th birthday and especially once you hit menopause, you may be doing a lot less “cheating” and a lot more,
     

    “I’m working out, eating right and I can’t lose weight – no matter what!”

     
    This can leave you feeling discouraged and frustrated, ready to give up entirely. After all, you want to lose weight not only to look sexy in that bikini and those jeans you’ve been dying to fit into again but for other benefits like:
     

    As Dr. Blackburn of Harvard Medical School says, “losing weight is more difficult as we age, but not impossible“.
     
    So, don’t throw in the towel just yet!
     
    Truth is, you may be overlooking an uber important part of your biology that could be keeping you from losing weight or causing you to gain weight despite your efforts.
     

    Your “sex hormones”.

     
    Time to get down to the nitty-gritty.
     

    “SEX HORMONES” – THE MISSING FACTOR OF YOUR WEIGHT LOSS EQUATION

     
    The culprit to your never-ending weight loss plateau may lie in your ovaries. More precisely, in the chemical messengers they secrete, fashionably called “sex hormones”.
     
    As a woman, the two major hormones in question are:
     
    1. Estrogen
    2. Progesterone
     

    The “exercise” plus “diet” catchphrase of weight loss is a myth once you hit your mid-thirties.

     
    Taking your sex hormones into consideration, the following equation is an accurate perspective of a healthy weight loss journey if you’re a woman between 35 and 55:
     

    And whatever you do, don’t underestimate the power of this dynamic duo. Estrogen and Progesterone are responsible for nearly every aspect of your life as a woman and in control of:
     

  • How well you age
  • Your menstrual cycle
  • Your fertility
  • When menopause strikes
  • The quality of your sex life after 35
  •  
    And last but certainly not least… YOUR METABOLISM. FYI the slower your metabolism, the harder it’ll be for you to lose weight.
     
    After 35, it’s critical to be aware of and have an active role in your hormone health that will help you resist natural hormone changes that stimulate fat cell growth.
     

    Between the ages 35-55 an increase in your “stress hormones” and decrease in your “sex hormones” causes a perfect storm of “fat growth”.

     
    One where “fat growers” outrank “fat fighters”:
     


     

    Bottom line: 9 out of 10 women have an imbalance in their estrogen-progesterone levels that causes estrogen levels to run wild and “weight loss” to feel like an impossibility.

     
    P.S. Estrogen is the “mean girl” standing between you and those jeans you saved from your late 20’s, with the hope of fitting into them again.
     

    ESTROGEN DOMINANCE IS THE ARCHENEMY OF “WEIGHT LOSS”

     
    In a perfect world estrogen and progesterone work in unison.
     
    Shocker…
     
    The world is far from perfect.
     
    Several factors create a cocktail that deplete our bodies of progesterone, triggering estrogen levels to skyrocket or that directly cause excess estrogen, creating an abnormal ratio between the two hormones in the bloodstream:
     

  • Lifestyle
  • Environmental
  • Biological
  •  
    The sum of which is estrogen dominance or ED – not to be confused with the one that involves erections and Viagra!
     


     

    SIGNS YOU MAY BE ESTROGEN DOMINANT

     
    Disparity in the estrogen-progesterone ratio can manifest in the following symptoms:
     

  • Inability to lose weight {duh…}
  • Weight gain
  • Fluid Retention
  • Fatigue
  • Headaches/Migraines
  • Depression
  • Anxiety
  • Irregular Menstrual Cycle
  • Heavy Menstrual Cramps
  • Infertility
  • Brain Fog
  • Polycystic Ovarian Syndrome
  • Fibrocystic Breasts
  • Tender Breasts
  • Decreased Sex Drive
  •  
    As you can gather from the list, none of the abovementioned symptoms are conducive to losing weight.
     
    It may be time to call in some back up.
     
    The type of superhero that will kick Estrogen dominance to the curb, rev your weight loss and renew your sex life and make it better than what it was when you were 27…
     

    Progesterone is that superhero.

     
    The saying “not all superhero’s wear capes” is true after all.
     

    HOW TO TRICK YOUR BODY INTO RESTORING HEALTHY LEVELS OF ESTROGEN-PROGESTERONE

     

    A hormone panel is the best way to definitively know if you have estrogen dominance.

     
    Though, don’t expect your doctor to test for one hormone level alone. A complete hormone panel is almost always recommended to define where your present levels of {estrogen, progesterone, testosterone, DHEA, etc.} are at.
     
    Results of a complete hormone panel can help your doctor target the root of the problem. If your panel shows a state of ED – it’s time to up your levels of progesterone with progesterone supplement and changes that’ll make your body produce more of the hormone.
     
    How?
     
    To restore a healthy estrogen-progesterone balance, you must take an active role in your health decisions and lifestyle choices:
     


     
    Synthetic progesterone, called “Progestin,” should be avoided. Although progestin may mimic some of progesterone’s effects, it may react differently with progesterone receptors in the body and a significant consequence of the side effects seen with synthetic progestin has been an increase in the risk of developing breast cancer.
     
    FYI lots of doctors and holistic health practitioners prefer natural progesterone. But if you’ve decided to go solo and not consult with a professional, it’s far easier to overdose on creams than oral supplements.
     

    Take the natural progesterone cream instructions as seriously as you do Ikea instructions.

     
    A healthy mix of oral progesterone supplements and conscious lifestyle changes is what it’s going to take to flush your body of ED.
     
    Put in the work and you’ll reap the benefits.
     

    9 WAYS PROGESTERONE KICKSTARTS YOUR WEIGHTLOSS WITH ITS SUPERPOWERS

     
    Like all superhero’s progesterone has superpowers.
     

    Progesterone can have you losing weight, feeling great and carrying that weight loss glow everywhere you go – by putting Queen E back in her rightful place. Better sex and orgasms are also part of the deal.

     
    The sex hormone has 9 specific superhero powers that prove advantageous to your weight loss goals. This is how progesterone can help you lose weight:
     

    1. GETS YOUR MOJO BACK

     
    When’s the last time you had an orgasm?
     
    If you had to think about it, then it’s been too long… Your sex drive hitting rock bottom is arguably the worst side effect of too much estrogen.
     
    Sex makes you feel tantric and is the most enjoyable exercise that helps:
     

  • Reduce your “stress hormones”,
  • Keep the desire for sweets and binge eating at bay,
  • Burn calories, over 100 a session, depending on the position. Doggy and cowgirl are the two positions that burn the most calories.
  •  
    FYI, your “age” isn’t an excuse for a sad libido either, the experts aren’t buying that BS.
     

    Women with balanced estrogen-progesterone levels who are 36+ are having the most sex and best sex of their lives.

     
    It’s time for you to rub some of that cream on your body to reclaim your inner lioness and reach new climactic heights.
     

    2. HELPS YOU SLEEP LIKE A LAZY CAT

     
    Sleep is a weight loss aid, and the élite of the élite at that.
     
    You can balance your estrogen-progesterone levels, exercise regularly and eat properly and still not get optimal weight loss results if you sacrifice too much sleep time.
     
    And sadly, women get less and less sleep with age.
     
    Nearly 70% of women 30-50 in the US are not getting anywhere near seven to nine hours a night and only 1/3 women over 51 can report sleeping well a few times a month.
     
    Sleep deprivation damages your metabolism after 3 days.
     
    On the 4th day your metabolism begins to slow down and fat cell growth spikes. Without an adequate amount of sleep, you’ll also be more likely to eat sweets and skip workouts.
     

    If you have trouble sleeping and are trying to combat ED, opt for oral progesterone supplements – they do the Zzz’s trick better than the creams.

     
    When the supplement reaches your intestines, it bursts into a lot of metabolites. These metabolites bind to GABA receptors in your brain, causing you to feel relaxed as a result.
     
    And there’s no better prequel to sleep, than relaxation.
     


     

    3. HELPS YOUR BRAIN REPEL STRESS

     

    Chronic stress alone is enough to cause estrogen dominance.

     
    Which is bad news seeing that modern life is besieged by chronic stress at every angle – literally. From the moment you turn on the “Morning News”, to the moment you go to sleep, you’re likely bombarded by stressors.
     
    Progesterone can promote relaxation and activate a positive domino effect that gives your ovaries a chance to increase progesterone secretion on their own, resulting in a win-win cycle to rid you of estrogen dominance:
     


     
    The oral supplement will do the “relaxation” trick better than the creams – due to metabolites.
     

    4. HELPS YOU BREAK-UP WITH YOUR BELLY BLOAT

     
    Do you look like you’re carrying a “food baby” everywhere you go?
     
    Excess estrogen can cause a belly bloat that won’t go away. To get rid of the bloat, you’ll have to eat foods rich in vitamins and ingredients that encourage progesterone secretion.
     
    For about 3 months.
     
    Clinical Director of YinOva Center in New York and guru on all things “progesterone” wrote a book on how eating certain foods for 3 months can increase your progesterone levels.
     


     
    Eating an array of these food choices diligently will increase your progesterone levels. If you have a semi-permanent “food baby”, progesterone-rich food is the strongest medicine out there.
     
    Say ta-ta to the bloat.
     

     

    5. HELPS KEEP ICKY DEPRESSION AT BAY

     
    Are about to get slapped in the face by menopause?
     
    Watch out for depression.
     
    Two years prior to the onset of menopause, women are 14 times more likely to experience depression.
     
    The reason is the big fall in their progesterone levels.
     
    You can cushion the menopausal “fall” in mood by taking control of your progesterone levels up to two years before your last period.
     
    Think of it as finding a loop-hole to evade depression caused by menopause and weight gain caused by depression.
     
    Nearly 1 of 2 people suffering from depression are obese.
     
    Depression isn’t advantageous to weight loss by any means, so if you’re noticing mood changes and about to get on the menopause train, ask your doctor about progesterone options.
     

    6. – HELPS YOU SAY “OOH-SAHH”

     
    Anxiety creates stress.
     
    And stress is nothing but harmful to weight loss. Women who are estrogen dominant are far more likely to experience anxiety, and consequently, stress.
     
    Progesterone has been proven to mimic orthodox anti-anxiety meds in the brains of rats and help the brain keep anxiety at bay in humans. Scientists think the reason for this lies in the metabolites, meaning that the best way to supplement progesterone for anti-anxiety purposes is orally.
     

    Here are the #facts when it comes to progesterone as anxiety relief:

     


     
    Natural bio-identical progesterone can relieve panic attacks and regulate mood swings in sufferers of anxiety when taken on days 15 through 28 of the menstrual cycle.

     

    7. HELPS MAKE YOUR WORKOUTS COUNT

     
    As you age, your body loses muscle mass – it’s one of the reasons it’s harder to lose weight with age.
     
    What does muscle have to do with fat?
     
    1lb of muscle and 1lb of fat are not created equal!
     
    The more muscle mass you lose, the less calories you burn, even on a lazy Sunday; 1lb of muscle is believed to burn 6-25 times more than 1lb of fat at rest each day. If you replaced 3lbs of fat for muscle, you’re burning between 126-525 more calories a week at rest.
     
    Noxiously high levels of estrogen results in two things:
     
    1. Accelerates the rate at which your current muscle mass is replaced by fat.
    2. Thwarts your body’s ability to build new muscle .
     
    The result? You burn less calories at rest and while exercising, blocking weight loss results.
     

    Progesterone therapy has presented significant results in helping women post and pre-menopause build muscle mass.

     
    One study that compared the effects of estrogen, testosterone and progesterone therapies on muscle mass production in pre and post-menopausal women found progesterone equally effective as testosterone.
     
    Progesterone therapy resulted in:
     

  • Increased gene expression {specific to muscle growth} up to 90% in 3+ genes
  • Increase rate of muscle mass growth by up to 20%
  • Increase muscle synthesis up to 50%
  •  
    Lathering that progesterone cream on your muscles {in safe amounts} can make your workouts count in a way they haven’t in a long time.
     

    8. HELPS BOOST THOSE ENERGY LEVELS

     
    Estrogen dominance and a slow thyroid go together like peanut butter and jelly – as do healthy energy levels and losing weight.
     
    Two major things can happen to your thyroid and thyroid hormone production in the face of excess estrogen:
     
    1. Estrogen blocks your thyroid from producing enough thyroid hormone.
    2. Estrogen strips the thyroid hormone released from the thyroid of any beneficial effects to your cells by telling your liver to release TBG; a globulin that binds to the thyroid hormone before even reaching your cells.
     

    Doctors can miss hypothyroidism if they solely rely on blood tests; this is because TBG “tricks” thyroid blood tests. You can have “normal levels” of thyroid hormone in your bloodstream and experience symptoms of hypothyroidism because of the effects of TBG.

     
    The symptoms of hypothyroidism are the “the cherry on the cake” to preventing the progression of your weight loss goals and include:
     

  • Weight gain
  • Chronic levels of low energy
  • Sexual dysfunction
  •  
    300mg of oral progesterone, taken over the course of 12 weeks prior to bed resulted in an increase in thyroid hormone T4. Not only will your workouts begin to show, you’ll have the energy you need to workout and stay positive about your weight loss journey.
     

    9. HELPS YOUR BODY FIGHT INFLAMMATION

     
    Inflammation and weight loss are the furthest thing from two peas in a pod. In fact, it’s the opposite.
     
    Being overweight means being inflamed – there’s no way around it.
     
    Inflammation occurs when your body is trying to protect itself from a potential danger that it doesn’t recognize. Usually, your body will regulate itself, but if it doesn’t chronic inflammation, weight gain and difficulty losing weight ensue.
     

    Dr. Mark Hyman goes so far as to refer to inflammation as a “chronic smoldering inside your body that contributes to disease and weight gain”.

     
    Pretty intense, huh?
     
    Here are a few signs that you’re chronically inflamed:
     

  • A large chunk of your extra weight is around your waste
  • You’re tired 24/7
  • Your face has a puffiness to it that doesn’t go away
  • You suffer from constipation or other digestive issues frequently
  • High blood glucose levels
  •  
    Progesterone is infused with anti-inflammatory properties that help reduce inflammation in your body from the brain to the gut. The anti-inflammatory properties are so potent that there’s a probability of it being added to some cancer medications – for the specific purpose of fighting inflammation.
     
    The best way to decrease inflammation is with a mix of an anti-inflammatory diet, vitamin D and progesterone. This single sex hormone isn’t the whole anti-inflammatory equation, but it’s certainly part of it.
     


     
    FYI: Oral progesterone targets inflammation most efficiently.
     

    PROGESTERONE IS A SUPERHERO TO YOUR WEIGHT LOSS GOALS

     
    Like anything, this single sex hormone isn’t the “cure-all” to your weight loss.
     
    Progesterone doesn’t have a magic wand to wave in your face so that you automatically lose 25lbs. Keep your expectations realistic before you add progesterone to your weight loss arsenal.
     
    This hip sex hormone just might be the missing puzzle piece you’ve been waiting for. Put in the work, eat right and the powers of this weight loss superhero will be unleashed.
     
    In 3-12 weeks, you’ll see those numbers on the scale move faster than you’ve seen them in a decade or more… And this time, in the right direction!
     
    Alexa, please play “Bringing sexy back!”

     
    Love and Health,

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