The benefits of Healthy Ketosis
1) You will lose more weight especially in your mid-section. This is the only way you can do this. If you keep carbs and sugar in your diet and try to lower your calories, you would have to do a ton more exercise to see results, cut your calories and that is not sustainable.
2) The average person (150 lbs.) has 70,000 calories of stored fat on their body at any given time. The average person has only 1,700 calories stored as sugar. The problem with running your body on sugars is that you end up with high and low blood sugars between meals and cravings for more. Using sugar for energy has more by products and side effects such as uneven energy and irritable mood. Running your body on fat fuel is a much cleaner smoother result. It is more even, it is like running your body on gasoline rather than diesel fuel. Using fat for fuel, you can easily switch to burning body fat between meals and prevent yourself from cravings and snacking and the uneven energy that comes with that. When you are running your body on ketones, you will lose the cravings for carbs and sugar, which helps you to access and use stored fat and therefore lose weight more easily.
3) Dr. Berg’s strategy for ketosis is much different than the others that are out there. He advocates for a high amount of leafy greens and vegetables each day with supplementation of easy to absorb minerals that your body needs for best digestion of fats and proteins, such as magnesium, calcium and potassium, www.drberg.com. This will help you to avoid the pitfalls of ketosis which may include rashes, keto flu, tiredness, etc.
4) In conjunction with ketosis, Dr. Berg recommends that Intermittent Fasting (https://www.drberg.com/blog/the-best-times-to-eat-to-lose-weight) is used to complement and improve overall health. Intermittent fasting spikes a growth hormone which is an anti-aging hormone that is the anti-aging hormone. It is also a main fat burning hormone. It will help you look and feel good while you are improving overall health and vitality.
5) After a two-week transition period, your health coach can help you adjust the ketogenic diet to your body type so that you can get the results you want. Read more about body types here: https://www.drberg.com/blog/what-is-your-body-type. The number one cause behind stubborn weight loss demystified!
Insulin resistance. What is it? It is a stubborn hormonal issue. Insulin is a key that goes into the cell that allows fuel to go into the cell, primarily sugar fuel. It allows sugar to feed the cell. Over time when you consume too many things that trigger insulin over an extended period, your body starts to resist insulin, because your body considers too much insulin to be toxic. The cells cannot get the fuel they need. The cell will be a hungry cell that cannot get the fuel it needs. This hunger at the cellular level creates cravings for sugar.
What does insulin do?
A) Insulin not only controls glucose/sugar in the cell, it also controls protein in the cell. That is why diabetics have loose flabby skin and weak muscles. That is why you need good insulin in the cell to pull in the protein, which effects hair, nails, joints, etc. Insulin controls certain nutrients and minerals. The big one is potassium. If you cannot pull potassium into the cell, you can have all kinds of issues, one being electrolyte deficiency, another is high sodium which could lead to high blood pressure. You could have trouble sleeping at night because potassium is a relaxer of muscles. You could have issues with muscles being tight and crampy or nerve pain. In summary, insulin controls the fuel in the cell as well as protein and potassium.
B) Insulin also takes the sugar out of the blood and it puts it into the cell as storage, in other words it lowers blood sugar. It is stored as glycogen.
C) The last thing it does is to store the rest as actual fat. Normal blood sugars range from 80 to 90 but should never go over 100. What does 100mg/dl mean? It means that you have on average, 1 tsp. of sugar per 1 1/3 gallons of blood in your entire body. This would be a normal state. Anything extra goes into storage as fat. The average person consumes 31g of sugar per day, this includes all the hidden sugars in bread, pastas, wines, cereals, etc. All of that accumulates in the blood. This forces your body to work harder and harder to get insulin into the cell and the cell keeps resisting letting nutrients in.
D) When the cell does not accept the insulin, it tells the pancreas to make more. The pancreas makes more but absorption still does not occur. Insulin resistant people then end up with 5 to 7 times more insulin in the cell than normal people. It is dysfunctional and causes side effects such as fatigue after meals, need for naps, brain fog, memory issues, anxiety, mood issues, and belly fat. Ketosis is the method of fixing insulin resistance.
How do you fix insulin resistance?
What to do:
Sugars trigger insulin. coconut sugar, honey, all of it needs to be eliminated.
The best alternative sugars include birch bark, xylitol, erythritol, stevia, monk fruit.
What to Avoid
1) Avoid the hidden sugars, such as juice, bread, cereal, pasta, biscuits, yogurt, etc. Even if it is gluten free, it still has grains which are carbs which are sugars.
2) Avoid mono sodium glutamate or MSG is in fast food but also in other forms such as modified food starch.
Commercial cottage cheese for example has modified food starch but organic does not. Avoid fast food as it also has MSG and makes it taste good, so it makes you crave it.
3) Avoid excessive protein. Too much heavy protein will trigger insulin too. The key amount is 3 to 6 ounces per meal. Anytime you go over that in a meal, it can start triggering insulin.
4) Avoid protein and sugar together, such as a burger with a bun or a burger with fries. Burger with different sauces, can spike insulin more than double. Same with sugar and fat.
5) Avoid low fat foods. The lowest glycemic index foods are fatty foods. Fatty foods have the least impact on insulin. This goes against what common knowledge is. Stay with food that nature has designed. Protein in nature does not come without fat.
6) Avoid snacking between meals. Every time you eat, you spike insulin.
Do not count in vegetables in your carbohydrate. Vegetables have a low sugar content. They are necessary in large quantity.