meat- protein
pile of multiple nuts and seeds
strawberries, blueberries, blackberries and raspberries

Paleo Diet

avocado egg boats with bacon

Keto diet- Ketogenic diet what is it?

The keto diet is a high fat, low carb, moderate protein diet, it was originally used to treat epilepsy, Alzheimer’s, parkingsons and in all honesty this is the way our ancestors would have been living, now it is one of the leading diets for treating obesity. Eating carbs makes our bodies produce glucose, our bodies find glucose to be the easiest to convert and use for energy so it chooses this over anything else.

 

Eating carbs also produces insulin, our body uses the insulin to help shift the glucose around in our bloodstream, and since we are not using the fat for energy our bodies start storing it for later use, this constant over eating of carbs makes us store more and more fat as we are never actually using the fat as an energy source.

What is ketosis?

Ketosis is when the body is in fat burning mode, low carb diets encourage the body to switch from using carbohydrates for energy to using stored fat. The fat is then broken down in the liver which produces ketones (ketones are a good indication that the body is in ketosis and burning fat).

Are we required to eat carbohydrates?

No the body does not require carbs to function, carbs are ok in small doses, the problem with carbs is that people are eating far too many, when we eat carbs we produce insulin, insulin is a fat storer the more carbs we eat the fatter we get. Insulin also makes you hungry and gives you cravings and you get into the cycle of eating far more carbs than you need. The Keto diet reduces insulin, which reduces hunger and food cravings.

How many carbs do I need to get into ketosis?

This is where everyone is different, my level of carbs before I get kicked out of ketosis is around 25-30 for some its 15-20, it’s up to you to decide how many carbs you want per day but the suggested daily amount to reach optimal ketosis it 15- 20g per day.

There are 2 ways of measuring carbs, total carbs and net carbs-total carbs minus the dietary fibre.

Working out your macros

Not everyone who does the keto diet follow their macros, (macros are macronutrients your daily intake of fats protein and carbohydrates) usually marcros are around 70% fat 25% protein and 5% carbs. There are many macro apps online for you to find your own macros but you don’t have to as long as you eat a lot of fat and up to 20g of carbs and moderate amounts of protein per day you should still get into ketosis.

5 rules to live by when following a ketogenic diet

  • If you are not hungry don’t eat
  • Check labels if it’s over 5 carbs per 100g leave it alone
  • Stop eating before you get full
  • Remember your fats
  • Stay away from the weighing scales

Is ketosis dangerous?

No, nutritional ketosis is not dangerous. Many people confuse ketosis with ketoacidosis. Nutritional ketosis is when the insulin is a regulated by a low carbohydrate intake resulting in a release of mild fatty acids.

Ketoacidosis is caused by the lack of insulin in the body, without insulin the blood sugar rises and causes a build-up of ketones and the body doesn’t flush them away quickly enough

Diabetic ketoacidosis is due to poorly managed diabetes, it can be extremely dangerous and life threatening but it does not have anything to do with nutritional ketosis which is normal and harmless.

Should I eat low fat?

Modern day diets say fat is bad for you, you should eat low fat, and it has been drummed into us for years and years. The trouble is low fat is usually stuffed full of sugar which is bad for you, the right fat is good for you. The most common mistake people make when starting a low carb diet is to go low fat but what they don’t realise is the body’s 2 main sources of energy are carbohydrates and fat, you have to have one of them or you will become hungry fatigued and crave bad food leading you to fail.

When should I eat?

Growing up, in schools college and even in the work place we have been set to think that certain times of the day are for eating, oh its 7.30am I should have breakfast, or its 12.30pm I should have lunch, we have unconsciously programmed ourselves to eat when we probably were not hungry but because the time of the day told us to. From now on you need to ask yourself am I really hungry? Do I need to eat now? If the answer is no DO NOT EAT, do not be afraid of skipping, meals intermittent fasting is recommended on a ketogenic diet, as you are eating sufficient amounts of fat you will not go hungry and your body will be able to go longer and longer without food.

When should I stop eating?

Lots of us have lost the “I’m full signal” and some of us no longer recognise it at all, we have conditioned ourselves to over eat. The ketogenic diet encourages you to stop eating before you get to that absolutely stuffed I can’t eat another thing but oh there’s dessert stage. Start to recognise when you have eaten enough and gradually your portion sizes will become smaller, remember the only reason we need food is fuel our bodies not because a craving said so.

How do I know if I am in ketosis?

There are a couple of ways to test if you are in ketosis, with a finger prick blood test and a urine test, the blood tests can be expensive, so I use keto sticks quick simple and easy You can purchase ketone sticks online, you simply urinate on the sample stick and check the colour against the tube and change in colour mean you are in ketosis, if the stick changes to deep purple you are dehydrated and need to up your fluid intake.

What to eat on a ketogenic diet?

  • Meat: Any type, minced, steaks, stew pieces, fillets, etc. Bacon, Beef, pork, lamb, game, poultry, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass-fed meats.
  • Fish and shellfish: All kinds, Fatty fish such as salmon, mackerel, sardines or herring are great, avoid breaded food items.
  • Eggs: All kinds, Boiled, fried, scrambled, omelettes, etc.
  • Natural fat healthy fat: Butter, full fat cream, olive oil or coconut oil, avocado, fatty oily fish
  • Vegetables that grow above ground: Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.
  • Dairy products: Always choose full-fat options. Real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses, Turkish yoghurt (10% fat)
  • Nuts: Great as a treat instead of popcorn, sweets or crisps. (in moderation)
  • Berries: Berries, blueberries, strawberries, raspberries ect are okay in moderation, if you are not super strict or sensitive they are great served over whipped cream.
  • Avoid all flavoured, sugary and low-fat products.

What can I drink on a ketogenic diet?

  • Water (minimum of 2 litres per day)
  • Flavoured water (Zero carb)
  • Tea as well as green tea
  • Coffee made with cream
  • Bullet proof coffee made with butter and coconut oil (see recipes)

See our full list of food you can eat on keto

The scales aren’t moving am I losing weight?

Yes, weight fluctuates daily and we can see lbs added and lbs taken away within a few hours it is IMPOSSIBLE to put on 6lbs of fat in a day or two. Invest in a tape measure and measure yourself on a regular basis inch loss is better than weight loss don’t obsess about it because this can totally change how you feel and you could end up falling off the wagon.

Many people including myself can become obsessed with the weighing scales, we jump on every morning with excitement to see how much we weigh, what we have lost and usually end up feeling disheartened and disappointed to see either a gain, a stay the same or minimal loss when we have been trying so hard.

We want to weigh on the day of starting keto and then forget about them for a week, after that only weigh yourself once a week.

Do I need to take a supplement?

Yes because we are cutting out a lot of fruit and vegetables we need to replace them it is recommended to take a few extra supplements on a daily basis we reccomend

Vitamin D, Multi vitamin, Magnesium, potassium and B12

Are there any side effects when starting keto?

It is common to experience some side effects while starting keto so it is important that you ease yourself into it slowly, if you ditch everything and go all out keto it is likely that you will experience keto flu, some of the symptoms included

Irritability,

Fatigue

Dizziness

Heart palpitations

Headache

Cold/flu symptoms

How to overcome keto side effects

Start of by lowering your carbs over a few days or even a week, going cold turkey can make you feel really crappy especially if you have been consuming lots of carbs and sugar. Make sure you are getting enough salt – low carb diets are diuretic so it is important to replenish our salt stores to balance electrolytes, you can do this by drinking 1-2 cups of bone broth, bullion or stock per day. Drink lots of water – it is easy to become dehydrated. Drink salted water with a squeeze of lemon.

What are the benefits of a keto diet?

  • Weight loss
  • Improved mental health
  • Improved mental clarity
  • Lowered cholesterol.
  • Lowered blood Sugar
  • More energy
  • Lack of hunger
  • Lack of cravings
  • Improved skin

As with any diet you should always consult your doctor before starting a new diet or healthy eating plan.

Good luck on your journey on becoming a fat adapted keto loser and choosing the ketogenic diet. feel free to let us know how you are getting on and feel free to send us some pictures of you progress to be featured on our website.

vegetables

What is the Paleo diet?

The Paleo diet or Palaeolithic diet as it is other wise known is a diet based on what our ancestors would of been eating. Our ancestors would of been hunter gatherers, no not running down to the local mcdonalds or phoning a takeaway lol.

Our ancestors would been out foraging, fishing and catching wild animals. The types of foods you can eat on a Paleo diet are things that were available at the time if it wasnt around at the time unfortunately you cannot eat it.

 

Our ancestors would of be strong, lean and very athletic, the modern man is consuming so much bad food that we no longer fit the body type of our ancestors, modern day diet has seen a huge increase in obesity not just in adults but in children also and it has a lot to do with the food that is readily available to us, bad fats and overly processed food have led to an obesity epidemic, bread was not heard of back then, let alone a cheese burger and fries or chocolate bars and fizzy drinks.

As time went on our ancestors evolved from being hunter gatherers to farmers and that set the trend, for the food that we are poisoning our bodies with now, you see we were not designed to eat grains and our digestive systems cannot handle grains, which is why there are so many auto immune diseases, food intolerance’s and food allergies. The Paleo diet was created to help us go back to what we were supposed to eat and what our bodies were designed to eat.

What foods would the palaeolithic people have eaten?

Protein – protein in the form of lean meats would of been an important part of their diet after all they would of been out tracking and catching wild animals.

Seasonal fruits and vegetables- another important part of their diet would of been fruit and vegetables giving them essential vitamins and minerals, the fruit that was available during that period were not as exotic as the fruits we have readily available to us today.

Healthy fats- as well as the other food groups mentioned they would of eaten a lot of healthy fats these would of been in the form of nuts, seeds, fish and olive oils these healthy fats would of kept them satiated and full.

Fat has been demonised by the government as being bad for the body and while i agree that some fats are bad, healthy fats would of been a big part of our ancestors diet.

Our modern day diet includes lots of grains in the form of bread, cakes, biscuits ECT if they are eaten in moderation they shouldnt have to much of an impact on out diet except we seem to have replaced our diet with a lot of these foods. grains contain gluten and gluten has some very nasty consequences for the body, grains also contain lectins.

what is gluten?

Gluten is a protein found in rye, wheat and barley, there is a very high percentage of people who cannot tolerate gluten, either due to a gluten sensitivity, gluten intolerance or Coeliac Disease which can result in some very nasty side effects.

What are lectins?

Lectins are also a type protein found in grains, the human body cannot digest them. Because we cannot digest them the body mounts a defense against them producing antibodies to get rid of them this in turn causes an immune response with some food then becoming intolerable, they also cause damage to the gut, which can lead to other problems like leaky gut as they body cant repair itself quickly enough while consuming lectins.

Is sugar allowed on Paleo?

No sugar is a no no on the Paleo diet, the reason for this is it causes insulin spikes leading to massive energy spikes and some serious crashes, it also turns to fat very quickly if the body doesn’t use it quickly enough.

Can i have dairy?

dairy is also avoided on the Paleo diet, like most things dairy wouldn’t have been around during the times of our ancestors so we wouldn’t of been consuming it. There are also a large potion of people who cannot tolerate dairy due to the lactose, Coeliac’s tend to become intolerant to dairy due to the damage done to the gut so it is best avoided.

What can i eat on Paleo?

Meat – Grass fed, not grain-fed.

Fowl – Chicken, Duck, Turkey, Pheasant ect (think anything that flies)

Fish – Wild fish, avoid farmed fish tend to have high levels of mercury

Eggs – Chicken or Duck eggs

Vegetables – No limit fill your boots

Oils – Olive oil, Coconut oil, Avocado oil

Fruits – Have a lot of natural sugar, so try to limit fruit if your trying to lose weight stick to berries

Nuts – Nuts are great for snacks, but try limit the amount you eat as they are high in calories and carbs

Tubers – Sweet potatoes and yams

What are the benefits of the paleo diet?

Paleo cuts out all grains and bad carbs from the diet so you will see an increase in energy, you will no longer have energy crashes. making a lifestyle change can be daunting but i guarantee that the benefits of giving up grains will have a huge impact on your health and how you feel.

Paleo for weight loss

Paleo can be great diet for Coeliacs but there are a few things you will need to cut back on if you are wanting to lose weight, fruit and nuts are high in fats (good fats though) calories and carbs and fruit is full of sugar so you will need to minimise them for weight loss. Make sure you are eating enough protein and up your fat, fat will keep you fuller for longer and stop you reaching for the extra snacks during the day, also eat plenty of eggs they are a great source of protein.

I am text block. Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

I am text block. Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.