AlanHarmon.net

I should eat a lot of fiber each day to help my Diverticulosis condition, and I want to lose weight, reset my Insulin Resistance, and get my blood pressure lower. Hopefully my cholesterol levels will go along for the ride. Here is my current learning process, and hopefully this will turn into a revised food plan for my life.....

How to get into Ketosis

Part of losing weight is burning fat. It is also healthy to have our body regularly burn its own fat (ketosis) rather than constantly getting fat from sugars or carbs.

To get your body into a state of ketosis, you can follow a ketogenic diet, which involves significantly reducing your carb intake and replacing it with fat. This typically means consuming fewer than 50 grams of carbs per day, sometimes as little as 20 grams. The exact carb intake to achieve ketosis can vary by individual. Additionally, fasting can also help initiate ketosis. It usually takes about 3 or 4 days of eating fewer than 50 grams of carbohydrates per day for ketosis to kick in. A ketogenic diet can lead to various benefits, including potential weight loss, increased energy, and improved blood sugar management

Several key signs and symptoms can help you identify whether you’re in ketosis. These include changes to your breath, appetite, or energy levels. If you want a more accurate assessment, you can monitor ketone levels in your blood, urine, or breath every week

Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. It can have potential benefits, but it's important to be mindful of the associated side effects, such as "keto" breath and constipation

My Agent's Advice

What would be included in a diet that is low in carbs, but high in fiber? The goal is to reduce insulin resistance, promote a state of ketosis, and lose weight.

A diet that is low in carbs but high in fiber, aimed at promoting ketosis, reducing insulin resistance, and aiding in weight loss, typically includes the following types of foods: Non-Starchy Vegetables These are high in fiber and low in carbohydrates. Examples include leafy greens (like spinach, kale, and lettuce), broccoli, cauliflower, zucchini, bell peppers, and asparagus.

Low-Sugar Fruits While many fruits are high in sugar, some can be included in moderation. Berries such as strawberries, raspberries, and blackberries are relatively low in carbs but high in fiber.

Nuts and Seeds Many nuts and seeds are low in net carbs (total carbs minus fiber) and can be a good source of fiber. Examples include almonds, chia seeds, flaxseeds, and pumpkin seeds.

Healthy Fats Incorporating healthy fats is crucial in a ketogenic diet. Sources include avocados, olive oil, coconut oil, and fatty fish like salmon and mackerel.

Lean Proteins Choose lean sources of protein that are not processed. Chicken, turkey, lean cuts of beef, pork, and eggs are good choices.

Dairy Full-fat dairy products can be included, but in moderation due to their carb content. Cheese, Greek yogurt, and butter are examples, but always check for carb content.

Legumes Some legumes can be included in small amounts as they are high in fiber. However, they also contain carbs, so portion control is important. Lentils, black beans, and chickpeas can be considered.

Whole Grains (in very limited quantities) While a strict ketogenic diet typically limits grains, those aiming for a low-carb rather than a no-carb diet might include small amounts of high-fiber grains like quinoa and barley.

Fermented Foods Foods like kimchi, sauerkraut, and unsweetened Greek yogurt are good for gut health and are relatively low in carbs.

It's important to remember that individual responses to carbohydrate intake can vary, especially in the context of insulin resistance and weight loss goals. Monitoring and adjusting the diet based on personal tolerance and health goals is crucial. Consulting with a healthcare provider or a dietitian can provide personalized guidance and ensure nutritional adequacy.

Here Goes My Alcohol Consumption

The carbohydrate content in alcoholic beverages can vary significantly depending on the type of drink. Here's a general overview: Beer Regular beers typically contain carbohydrates, ranging from about 10-15 grams per 12 ounces. Light beers have fewer carbohydrates, usually about 5-10 grams per 12 ounces.

Wine The carb content in wine can vary. Dry wines usually contain fewer carbs, about 2-4 grams per 5 ounces. Sweeter wines have more carbs, potentially 5-15 grams or more per 5 ounces, depending on the sweetness.

Spirits Pure spirits like vodka, gin, rum, whiskey, and tequila contain no carbs or very minimal amounts when they are unflavored and not mixed with other ingredients. However, flavored versions and mixers can add carbohydrates.

Liqueurs and Cordials These are generally high in sugar and therefore high in carbohydrates. They can have 10-30 grams of carbs per serving or even more.

Mixed Drinks and Cocktails The carb content in mixed drinks can vary widely depending on the ingredients used. Drinks made with soda, juice, syrups, or other sweeteners will have higher carbohydrate contents.

It's important to remember that while some alcoholic beverages may be low in carbohydrates, alcohol itself can impact ketosis and weight loss efforts. The body processes alcohol before other nutrients, which can interfere with fat burning and lead to weight gain or a stall in weight loss. Additionally, alcohol can have other health impacts, so moderation is key.

If you know me, you know one of my foundational books is the Obesity Code. I don't know much about the Keto Diet, so it is time for me to get informed!

My Agent's Recommended Keto Books

Determining the "best" keto book can vary based on individual preferences, goals, and interests. However, several books are widely recognized for their comprehensive and informative approach to the ketogenic diet. Here are a few notable options:

"The Keto Diet: The Complete Guide to a High-Fat Diet" by Leanne Vogel - This book is often praised for its practical approach to the ketogenic lifestyle, offering a flexible, individualized framework for dietary changes. It includes meal plans, recipes, and guidance on adapting the diet to suit your specific needs.

"The Art and Science of Low Carbohydrate Living" by Stephen D. Phinney and Jeff S. Volek - Written by two experts in the field, this book delves into the science behind low-carbohydrate diets and their benefits. It's particularly suitable for those who are interested in the scientific and medical aspects of the ketogenic diet.

"Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet" by Jimmy Moore and Eric Westman, MD - This book provides clear and accessible information about the ketogenic diet, including practical tips and explanations of the scientific principles behind it.

"Simply Keto" by Suzanne Ryan - A great choice for beginners, this book offers a personal narrative of significant weight loss on the keto diet, along with simple recipes, meal plans, and shopping guides.

"The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle" by Amy Ramos - This is another excellent option for those new to the keto diet, offering easy-to-follow meal plans, shopping lists, and straightforward recipes.

"The Obesity Code: Unlocking the Secrets of Weight Loss" by Dr. Jason Fung - While not exclusively about keto, this book provides insight into how insulin resistance and hormonal imbalances play a role in obesity, and it discusses how a low-carb, high-fat diet can be part of the solution.

Each of these books offers a unique perspective on the ketogenic diet, from practical guides to scientific analyses. Depending on your personal interests, whether it's the science behind keto, practical meal planning, or personal success stories, one of these may be the best fit for you. It's always a good idea to read a variety of sources to get a well-rounded understanding of the diet.