Tag: Nutritious Life

My Experience With The Keto Diet: How It Works, How Much I Lost!

Published on by Lee3 Comments

Hey my loves! So at the end of December, I decided to try the keto diet, aka the ketogenic diet. Keto is working really well for me so far and I’m super happy with my results… But, before I get into that and how it all works, I want you to know that it’s worth discussing any drastic diet changes with your doctor first, and although I have enjoyed this diet, it’s not something I recommend to everyone. I want to share with you my experience, and the advice and help I’ve had from a food consultant.

So, first of all, you’re probably wondering what the keto diet actually is, and why everyone is talking about it right now! It’s essentially a very low-carb, high-fat diet, which can lead to fast weight loss (mostly water weight in the first two weeks).

Here’s everything you need to know about what and how the keto diet works, the advantages, and also the downsides associated with this quite drastic change in diet.

Believe it or not, the ketogenic diet was developed nearly 100 years ago to help reduce epileptic seizures amongst children. Due to the nature of the diet with its low-carb, low to medium protein, and high-fat content, many people often compare it to the Atkins diet. The main difference is that the Atkins diet works in stages, and the keto diet follows a consistent meal plan. The keto diet gets its name from the process the body uses to burn energy, aka ketosis, which is a metabolic state where the main source of fuel for the body is fat.

How does ketosis work?

Our bodies are naturally used to burning glucose (sugar) as a primary source of energy and when you start to consume less of it, restricting your general carb and sugar intake (yes, sugars are also carbs), we force a switch in our metabolism – burning stored fat instead of glucose. This sometimes occurs on a lower scale when we sleep for longer periods of time, accidentally skip meals, and when we fast.

Without carbs in your system, the body starts to release fatty acids from stored fat, and they get broken down in the liver. This results in the production of ketones, and these energy molecules are then used to fuel your body.

What you should and shouldn’t eat on the keto diet:

The positives of keto:

If losing weight is something that you want to do, then the keto diet can help. Researchers have also stated that the keto diet can aid in lowering blood sugar levels, reducing inflammation of the body (if you have high amounts of insulin circulating within your system), and achieving the feeling of being ‘full’ most of the time because of the specific contents of your meals.

Many participants have also claimed that they developed a stronger sense of mental focus after a week or two of being on the diet.

The downsides of keto:

Sure, you’ll lose quite a few pounds on your initial journey, but most of the starting weight that you’ll drop will be from water weight, so remaining consistent is the key to reaping continual benefits and gradual weight loss. In the first two weeks, I lost about 4 pounds (1.81kg), and my stomach flattened out a little. This dramatic loss is mostly down to a drop in the water that your body usually stores – carbs need water to stay in your body. You also need to ensure you consume more water during this period so that your body doesn’t get dehydrated, which can lead to constipation. The first two weeks are when you’ll notice the most dramatic drop in weight, while the second two weeks will be slightly slower, but this is the point when your body will begin to burn fat.

It can be quite challenging for the body to switch metabolic states and if you’re not used to these changes, you’ll feel sluggish and tired for the first few weeks. I didn’t experienced trouble sleeping like some claim. If you’re exercising a lot or trying to build muscle, you should speak to a dietician or doctor to see if this is the right diet for you.

Due to one of three ketones being produced, acetone is the one that can be monitored when expelled from the body through urine and breath analysis. One way that many have said that they’ve noticed ketosis is from the strange taste in their mouth accompanied by an odor caused by this ketone.

So is keto worth it?

Like all diets and nutrition plans, being strict with yourself and fighting temptation from certain foods is the key to success. You can easily search the web for foods that you should and shouldn’t consume. The keto diet may assist in weight loss on a short-term basis, but there’s still more research to be done on the long-term effects, so remaining on this diet isn’t recommended. When choosing your fat sources, try and pick healthy choices like coconut and olive oil, fats from nuts, avocado, and fish. Try to compose your meals with a small amount of saturated animal fats, and if you do decide to enjoy them – it’s recommended that you consume organic and grass-fed products.

My personal experience with keto:

I was planning to do this for one month and be done with it, but I love the results so much, and I don’t find it that difficult to do, that I’m going to continue it for a little longer. I actually find it the easiest diet that I’ve done; I can have a bun-less burger (I love burgers) and although I can’t have French fries, I’m okay with that surprisingly – but I have to say I really miss macaroni and cheese! The thing with this diet is, you can eat as much cheese as you like, which definitely makes you feel like you get to cheat! You can eat Mexican food, and Greek food, but you can’t eat beans and hummus, or pasta and bread.

I’m really pleased with the results I’ve had so far, and as well as the initial weight loss, my back fat (an area I struggle with), as well as my arms, has also slimmed down. I’m naturally curvy, and I love my figure, but these are just little areas that I wanted to improve, and I’m really happy with the results so far. My clothes looks and fits better.

The other thing with the keto diet, is you can’t cheat; otherwise, it ruins the process of ketosis. I admit, I cheated a few times, and I still lost a little weight but I gained some back too– at the end of the day, you’re still cutting a lot of carbs. I think after another month of this, I’ll be able to fully eat healthy without the temptation. Now and again, I like to try these diets out, but ultimately, I think having a balanced diet, good rest, and exercising regularly is the most important thing to do. It’s okay to be naughty now and again, but I find if I eat lots of vegetables and fruit, organic meats and avoid too many simple carbs (like sugar, baked goods, pasta), that I generally feel energized and healthy.

Most importantly:

I know a lot of people have been talking about this diet lately, so I wanted to share my experience with you guys and give you as much info on it as possible. I definitely don’t recommend this diet to everyone, and if you do choose to try it, please consult your physician or doctor before starting. Also, remember that everyone’s body is different and people lose weight at different rates, so don’t feel disheartened if the results you expected take a little longer.

Keto will be different for everyone, and once you’ve consulted with a physician, you can use an online keto diet calculator, or consult a dietician to obtain your required daily intake of protein, carbs, and fats. You should also take into consideration how active you are throughout the day. A general rule of thumb would be to consume roughly 75% healthy fats, 20-25% protein, and 0-5% carbs.

Let me know in the comments if you have any personal questions you would like to ask me about the keto diet, and your experiences with keto if you’ve tried it yourself.

Healthy Habits: The Smart Girl’s Guide to Milk Alternatives

Published on by Lee4 Comments

I try to limit my dairy intake as a general rule. Too much dairy often takes a toll on my skin and leaves me feeling sluggish. But I’m not going to lie—I can’t resist the occasional butter pecan ice cream. According to many researchers and scientists, cow milk is bad for you because there is Excess calcium from milk and other foods may increase the risk of prostate cancer. Milk sugars may be linked to a slightly higher risk of ovarian cancer. Milk from cows given growth hormones contains higher levels of a chemical that may increase the risk of some cancers. So, with that being said, I’ve been trying to opt for non-dairy alternatives in that department. But with so many milk options out there—from nut milks to coconut to hemp and everything in between—it can be hard to know which one to choose! So I did what I always do when I have diet questions and reached out to different nutritionists that I follow for their take on the matter. I was given a rundown on several popular cow’s milk alternatives, which I am sharing with everyone below…

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1. Soy Milk. Soy milk is to be one of the most popular non-dairy alternatives there is. The Starbuck Soy Latte has become almost as ubiquitous as it’s dairy counterpart. But despite its widespread availability and easy source of non-animal protein, some recommends against having soy in your diet in general—especially in this processed form. Soy contains phytoestrogens that can disrupt hormones, with prevalent side effects including acne, hypothyroid, infertility and even cancer.

Lastly, soy milk made from soybeans is not recommended for people with a FODMAP intolerance or who are in the elimination phase of the low-FODMAP diet. FODMAPs are a type of short-chain carbohydrate naturally present in some foods. They can cause digestive issues such as gas and bloating. However, soy milk made from soy protein isolate can be consumed as an alternative.

2. Almond Milk. Almond milk is a contender for “best overall milk alternative” in Sam’s book. It’s lacking in calcium, but loaded with Vitamin D and E. Almond milk is a natural source of vitamin E, a group of antioxidants that help protect the body from disease-causing substances known as free radicals. It’s also low in calories for anyone for whom that is a concern. Just make sure you choose a variety with no added sugar and watch out for carrageenan (a harmful additive) on the ingredients list. Also, make the most of the nutrients and health benefits of almonds, choose brands of almond milk that contain a higher content of almonds, around 7–15%.

3. Coconut Milk. Real coconut milk is another amazing pick! It is a great source of manganese and MCT fats. The lauric acid present in coconut milk is even antibacterial. Opt for a minimally processed variety without additives like carrageenan or added sugar.

4. Oats Milk. According to Daisy Coyle, APD, oat milk is high in total fiber and beta-glucan, a type of soluble fiber that forms a thick gel as it passes through the gut. The beta-glucan gel binds to cholesterol, reducing its absorption in the body. This helps lower cholesterol levels, particularly LDL cholesterol, the type associated with an increased risk of heart disease. What’s more, research has shown that beta-glucan may help increase feelings of fullness and lower blood sugar levels after a meal. Oat milk is also cheap and easy to make at home.

5. Rice Milk. Rice milk has more carbohydrates than cow’s milk, without the fat or protein. It’s basically just starchy sugar water with very few real nutrients. Rice milk is what people who suffer from severe food allergies to dairy and nuts often turn to, but it’s not the best option out there if you can drink the others without issue. Rice Dream is a good option for those protein shakes.

6. Hemp Milk. Hemp milk is made from the seeds of the hemp plant, Cannabis sativa. This is the same species used to make the drug cannabis, also known as marijuana. 

Hemp milk has a slightly sweet, nutty taste and a thin, watery texture. It works best as a substitute for lighter milk such as skim milk. It is a good option for vegans and vegetarians since one glass provides 2–3 grams of high quality, complete protein, with all the essential amino acids. 

What’s more, hemp milk is a source of two essential fatty acids: the omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid. Your body cannot make omega-3s and omega-6s, so you must obtain them from foods.

Lastly, unsweetened hemp milk is very low in carbohydrates, making it a great option for those who want to reduce their carb intake. If this is a priority for you, avoid sweetened varieties because they can contain up to 20 grams of carbs per cup (240 ml).

7. Goat’s Milk. This one obviously isn’t non-dairy, but we had to include it, as it’s also become a popular alternative to cow’s milk. Goat’s milk is lower in casein and lactose than cow’s milk, and only contains A2 casein, not A1 (A1 is the protein that is linked to inflammation and allergies). This means that many people who cannot have cow’s milk will do fine with goat’s milk. Goat’s milk is also higher in MCT fats than cow’s milk, and it is easier to absorb nutrients from goat’s milk than cow’s milk.

8. Macadamia Milk. Macadamia milk is made mostly of water and about 3% macadamia nuts. It’s fairly new to the market, and most brands are made in Australia using Australian macadamias.

The low carbohydrate content also makes it a suitable option for people with diabetes or those looking to reduce their carb intake. Also, macadamia milk is a great source of healthy monounsaturated fats, with 3.8 grams per cup (240 ml). Increasing your intake of monounsaturated fats may help reduce blood cholesterol levels, blood pressure and the risk of heart disease, especially if it replaces some saturated fat or carbohydrates in your diet.

9. Quinoa Milk. Quinoa milk is made from water and quinoa, an edible seed that is commonly prepared and consumed as a grain. The whole quinoa grain is very nutritious, gluten-free and rich in high-quality protein. While quinoa has become a very popular “superfood” over recent years, quinoa milk is fairly new to the market. For this reason, it is slightly more expensive than other non-dairy milk and can be a little harder to find on supermarket shelves.

It has a fairly well-balanced nutrition profile compared to other non-dairy kinds of milk. It is comparatively low in fat with moderate amounts of protein, calories, and carbs. Quinoa milk is a good plant-based source of complete protein for vegetarians and vegans. If it is available at your local supermarket, then it could be worth trying.

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different vegan glasses of milk on a table: hazelnut, rice, soy and almond milk substitute for dairy milk

There are a few things to consider when choosing a cow’s milk alternative, including nutrient content, added sugars, cost, and additives. Reading food labels will help you understand what’s in the milk you are buying.

There is no one milk that’s ideal for everyone. The taste, nutrition, and cost of these alternatives can vary considerably so it might take a while to find the one that’s best for you.

Which milk alternative do you prefer?

I’m an almond milk gal myself, but rice dream milk is great too.