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Provided by Ryan Rodal from HVMN Many people say diet success starts in the kitchen, but it actually starts somewhere else—the grocery store. Making the wrong choices at the grocery store might lead you to make bad decisions in the kitchen as well. This is particularly true if you plan on following the ketogenic diet. Just like any other diet, keto requires adherence to certain macronutrient breakdowns for success. But before exploring what you’ll need…

Key Takeaways Consuming fewer calories without going into nutrient deficiency has been linked to an increase in lifespanThe increase in lifespan is partly thanks to a shift from a glucose-fueled metabolism (based on the breakdown of glucose) to a fat-fueled metabolism (based on the oxidation of fatty acids) The ketogenic diet is one way of achieving such changes. Studies report it can increase lifespan in mice and even preserve their physiological function in old ageThe ketogenic…

Key Takeaways Both too high (over 140 mg/dl) and too low (below 80 mg/dl) blood glucose levels appear to be detrimental to health and lifespanMortality rates rise with a fasting blood glucose level around 100 mg/dl (5.5 mmol/l)A significant surge in mortality rates is seen in cases of plasma glucose above 120 mg/dl 2 hours after a glucose tolerance testHigh-carbohydrate diets are generally associated with lower fasting blood glucose levelsLow-carbohydrate diets are usually accompanied by…

See a full diet plan and great recipes here: https://ketosummit.com/free-ketogenic-diet-meal-plan Getting started resources: Documentary Magic Pill Book Grain Brain Articles https://www.koriharrison.com/blog/2018/7/5/ketogenic-series-my-experience-with-the-keto-diet https://www.koriharrison.com/blog/6-months-on-keto-no-dairy-no-meat-yes-im-alive https://www.koriharrison.com/blog/2018/7/11/let-your-cravings-be-your-macro-calculator https://www.koriharrison.com/blog/2018/7/6/ketogenic-series-eating-out-on-keto https://draxe.com/hub/keto-diet/ https://www.ruled.me/benefits-ketogenic-diet IMPORTANT SUPPLEMENT YOUR ELECTROLYTES, especially salt. You need up to 9 grams a day, this is a lot so put it on everything. These are sodium, potassium, magnesium, phosphate, chloride. See supplements for a good product. If you’re feeling lightheaded, you need more.EAT TONS OF FAT IN FIRST FEW…

Breakfast (10 or 11 am) Eggs, spinach, avocado bowl (460 cals)Mix 2 eggs in a bowl, add salt, pepper and 1 tbsp of Bragg’s nutritional yeast seasoning on topHeat in microwave for 1-1.5 mins until eggs are cookedTake a handful of organic spinach and add to the bowl, flip the cooked eggs so they sit on top of the spinachAdd 1 avocado on topAdd 1 tbsp of Primal Kitchen Ranch dressing on topCut and mix…

F R A M E W O R K (the what) Minimize inflammationEat to live, don’t live to eatMaintain diverse and healthy gut floraEat close to nature, minimize ingredientsFulfill macro and micronutrient needs aligned with your personal DRIs using food first, then supplementsMaintain an omega-6 (AA) to omega-3 (EPA) ratio of 5:1 or lessKeep IGF1 and mTOR in checkEat the least amount of protein to maintain and grow muscle massReduce carbs in order to maintain…