Tag Archives: lifestyle choices

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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    The Benefits of Journaling and Tracking

    The benefits of the use of tracking in your journaling routine are obvious from the huge market of devices being sold, such as the Fit-Bit and the Apple watch. These devices are fun and they give us information to track our progress, diagnose our food and keep track of the nutritional categories. So why would you need to put a pen to it? There is a certain therapeutic value to writing that can’t be captured from a a device. The action of writing the information down inscribes it to memory in a way that ingrains the ideas into our psyche.

    Writing down your daily food intake, calorie count, exercise routine and overall daily regimine helps you to understand your lifestyle and get an idea of what your body is going through during the week. This is the idea behind the concept of journaling, and the way you can apply it towards weight loss, heath maintenance, exercise fitness and many aspects of your daily life.

    A weight loss journal can be anything you want it to be, however, it should be a resource that helps you work towards success. It is a way to take time for personal connection and to understand your daily habits. You can learn about your weaknesses and strengths and begin to discover strategies that work for you. Journaling will help you find your vision of a healthy lifestyle and understand what kind of behavior motivates you for success.

    You should go beyond documenting the choices of calories, portions and excersise and think about how you feel, what your mood and energy are like, how much sleep did you get, what is your stress level, did you have a fun hike, was the Zumba class uplifting?

    When you do this on a regular basis , you will begin to see patterns and connections that will guide you toward making better lifestyle choices.

    A good idea is to document the way you thrive in the new choices and elements you’re adding to your life.

    That is what journaling is about! It’s about learning to focus on yourself and to reflect on your own health and fitness journey. You can use your journal to appreciate your investment into genuine self care and to understand your efforts and the choices you have made. This is a tool to help you become connected with yourself  and achieve your goals.

    As you become used to the idea of journaling you can begin to use the exercise to decide what you will do in situations to come. A busy week can bring choices in activity planning and meal preparation. Stressful situations can cause changes in eating habits and exercise plans. A journal can help you look into the future and make decisions about what is best for your health and well being.

    This becomes a way to write your destiny!

     

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