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Should you go on a Ketogenic Diet?

Check out this video from Dr. Mercola on Ketogenic Diets!

Probably the best way to lose weight, especially if you’re way overweight is to adopt a Ketogenic Diet. Many have heard of this type of diet which targets fat by eliminating or limiting carbohydrates along with eating healthy proteins and fats. There are different types of Ketogenic Diets to try based upon specific needs or desires such as weight loss, reducing insulin levels, increasing muscle mass and even lowering the risk of Cancer.

Standard Ketogenic Diet
This is a good Keto diet for most people which focuses on consumption of few carbs, (5%), moderate protein, (25%) and high consumption of healthy fats, (70%)

Fitness Ketogenic Diet
You would eat all of your carbs in one meal before you exercise and then consume your protein afterwards to help with muscle recovery. Later you would consume your fats.

High Protein Ketogenic Diet
In a high-protein diet, you increase the ratio of protein consumption to 10 percent and reduce your healthy fat consumption by 10 percent. Later you can transition to a Standard Diet.

First you should take a look at the foods you’ve been eating. You’ve probably been consuming sugars, starches, processed foods and unhealthy fats and you should think about reducing the intake or removing altogether these from your diet. No hydrogenated vegetable oils like Canola, soy and other oils. No sodas or sweets!

Your Ketogenic meal plan should include plenty of leafy green vegetables like broccoli, spinach, parsley and zucchini. Asparagus, avocados, eggplant and olives are good choices for vegetables with low carb indexes.

Fruits should be avoided because of the high sugar content, however moderate quantities of berries like blackberries, blueberries and cranberries are rich in antioxidants and support your overall health.

There are many ketogenic recipes that can be found and it’s easy to find food items that will be appetizing and keep you from being hungry.

Vegetable Carb List

Per 100 Grams Serving
Bok Choy 2.1g
Celery 2.9g
Lettuce 3.2g
Spinach 3.6g
Swiss Chard 3.7g
Asparagus 3.8g
Daikon 3.0g
Avocado 4.0g
Arugula 2.1g
Zucchini 3.1g
Mushrooms 3.2g
Green Peppers 4.6
Turnip 4.6g
Tomatoes 3.8g
Olives 2.8g
Eggplant 5.8g
Cucumber 3.6g
Cauliflower 4.9g
Cabbage 5.8g
Broccoli 6.6g
Collard Greens 5.4g
Fennel 7.3g
Okra 7.4g
Green Beans 7.0g
Kale 8.7g
Brussel Sprouts 5.2g
Pumpkin 6.0g
Carrots 9.5g
Onions 9.3g
Artichoke 10.5g
Leeks 14.15g
Peas 14.4g
Ginger 17.7g
Corn 18.7g
Potatoes 18g

Net Carbs are Carbs minus the fiber content. Here are some values of net carbs.

  • >1 cup Alfalfa Sprouts (1 net carb)
  • 1 cup raw broccoli (2 net carbs)
  • 1 cup bok choy (< 1 net carb)
  • 1 cup cooked broccoli (4 net carbs)
  • 1 cup raw shredded cabbage (2 net carbs)
  • 1 cup boiled cabbage (4 net carbs)
  • 1 medium raw carrot (4 net carbs)
  • 1 cup cauliflower (2 carbs)
  • 1 stalk raw celery (1 net carb)
  • 1/2 medium cucumber (3 net carbs)
  • 1/2 cup cooked eggplant (3 net carbs)
  • 1 clove raw garlic (1 net carb)
  • 1 cup lettuce (< 1 net carb)
  • 1 cup of mixed greens (< 1 net carb)
  • 1 cup raw mushrooms (2 net carbs)
  • 1 cup mustard greens (3 net carbs)
  • 5 green olives (< 1 net carb)
  • 1/4 cup raw onions (3 net carbs)
  • 1 cup raw green bell peppers (4 net carbs)
  • 1 cup raw red bell peppers (5 net carbs)
  • 1/2 cup raw radishes (< 1 net carb)
  • 1 ounce raw shallots (3 net carbs)
  • 1 cup raw spinach (1 net carb)
  • 1 cup cooked spinach (3 net carbs)
  • 1 cup raw summer squash (4 net carbs
  • 1 cup cooked summer squash (5 net carbs)
  • 1 medium red tomato (4 net carbs)
  • 5 cherry tomatoes (2 net carbs)
  • 1 cup turnip greens, cooked (3 net carbs)
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    7 Steps For Long Term Success

    Chocolate Cake

    Chocolate Cake

    “I  was doing so well with my plan.”  my friend stated flatly. ” I had so many compliments about my appearance and how healthy I looked, then I fell off my plan.” She looked down at herself and and then back at me, I thought she was going to cry. “I remember exactly when it happened, I was at a restaurant with some friends and we were having fun. Someone ordered a chocolate cheesecake and insisted that everyone try it.  I was thinking, no I shouldn’t, it isn’t worth it. but everyone else was in to it so I said to myself, it’s only one bite.” She looked me in the eyes with a sort of anger at that point. “It tasted like heaven. I love cheesecake so much and suddenly I couldn’t stop eating cakes and french fries and all the stuff I love. Now here I am, right back where I started, what can I do?”

    It’s no secret that weight loss can be a difficult and never ending process that is full of obstacles. Most overweight people that decide to go on a weight loss routine end up regaining weight and some even add more pounds after their efforts. There are certain ways to sustain the weight you desire however and science has shown that strategies that use the following techniques are more likely to be successful.

    1. Use those gadgets!

    People who use scales for weight measurement and calorie counters are able to lose weight at a more sustained rate. The use of new devices to track fitness levels and distance measuring is a great booster for the individual who is trying to drop the pounds.

    2. Watch your portions!

    There’s no need to eat so much food! Successful dieters are mindful about the amount of food that goes on their plate and even the idea of using smaller dishes can make the whole dieting thing easier.

    3. Stay away from your weakness!

    So it’s the Black Forest cake or the chocolate pecan pie that you love so much? Don’t make it and don’t buy it. The trigger for your binge eating is often something that tickles your palette just the right way. Avoid these pound gainers as much as possible. (Maybe a few bites)

    4. Don’t skip breakfast!

    Many people know that breakfast is important and they make sure they have it even if they don’t have the time. The traditional breakfast is often touted to contain grains or fruit, however studies have shown that show a high-protein breakfast  keeps people fuller longer. A protein shake in the morning is the answer to a meal replacement that effectively improves weight loss and helps to sustain it.

    5. Substitute when you’re hungry!

    People tend to let themselves become ravenous and then can’t help overeating. Carry healthy snacks and keep that hunger pang away. Instead of scarfing down food at the appointed mealtime, try grazing during the day on healthier choices. It doesn’t have to be boring either. There are many ways to enhance the flavor of healthy food and make them as enjoyable as your favorite fast food fare.

    6.Set your goals!

    People who are successful at losing weight and keeping it off have a goal in their mind about what they want their life to be like. They write it down in a journal and keep track of what they’re eating and what kind of progress they are making.

    7. Get Social!

    It’s far easier to lose weight when you are connected to a program where people are committed to success. There are online communities to join and weight loss centers where people are trained to help. Just by engaging with others who are committed to losing weight and keeping it off you can greatly enhance your chances of success.

     

    My friend went back on her weight loss plan and with some help from her friends, (like me!) she’s back down to her swimsuit weight. She still has a ways to go but she feels confident about her success. That’s most of the battle, knowing and believing in yourself and that you can live the life you want.

    More later,

    Jennifer

     

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