Your Keto Wonder Food #1: Eggs
I don’t know about you, but I’ve always had a softness for eggs. They’re compact, they’re pretty straightforward, they’re definitely easy to prepare, and they are loaded with nutrition.
Eggs (mostly the yolk) are packed with all sorts of vitamins and nutrients, and they really don’t pack many calories on a gram per gram basis.
For the longest time, eggs were demonized in the United States and elsewhere as these cholesterol bombs.
Well, it turns out, after decades of research, that it’s sugar and processed carbs that are making us sick and fat. Not eggs. And definitely not dietary fat. Interesting how things change, right?
This is why it’s a good idea to add eggs to your eating routine. Maybe you like them boiled, maybe you like them sunny side up, it doesn’t matter. This is a great keto food.
One to two eggs should be fine. They fill you up and they make you feel fuller for a longer period of time.
Your Keto Wonder Food #2: Avocado
As I’ve mentioned earlier, avocado is not exactly a “default taste” for most people. It’s not like you wake up one day and you just say, “I can’t wait to enjoy a plain avocado.” That rarely happens.
Either you eat avocado in the form of ice cream, or you turn it into guacamole. But as a fruit by itself, added into a salad of greens, that takes some doing. It definitely takes some getting used to.
But if you really want to take your keto diet to the next level and scale down your carb intake dramatically, load up on avocado. It’s loaded in fat, but it also has dietary fiber and is loaded with vitamins. It’s really good for you.
And it is actually easy to get used to because it’s very versatile. You can mix it with all sorts of greens. You can mix it with eggs.
Your Keto Wonder Food #3: Cauliflower
I include cauliflower here knowing full well that it does have carbohydrates. This is why it’s a good idea to use moderate amounts of cauliflower. Maybe you can prepare it once every other day, or a little more frequently. Here a few more keto vegetables to try – spinach, zucchini, lettuce, asparagus, and kale.
*Be aware that some vegetables might not react well to your gut microbiome and cause inflammation. If that is the case stick to grass-fed animal proteins and healthy fats.
I include cauliflower here because a lot of us veterans of the standard American diet are used to eating a significant amount of carbohydrates every day. In my case, I used to eat a lot of rice and pasta.
Cauliflower saved my life as far as my Keto diet goes. Why? Instead of loading up on brown rice, red rice, or plain steamed white rice, I make cauliflower “rice.” You can turn it into “fried rice” or you can serve it plain fried or sauteed. It has roughly the same consistency as rice, but it’s 92% water and a high % of Vitamin C.
Now here are some daily tweaks to keep in mind. I don’t expect you to master all of these the first time you try them. Usually, it takes a while to get used to them, but eventually, they will become second nature to you as long as you give them enough focus and importance.
The pace at which life moves these days hardly leaves room for a fitness regime. Either people are rushing between a tough work routine or are bound to spare time for social obligations. The last on the list comes a fitness plan- and making time for the gym makes the majority of the people sigh.
Fortunately, technology has stretched its wings, allowing the work stricken population of the world to stay in shape- by just access to a good fitness app.
Here are a few fitness apps that are worth taking a look at…
1. Workout Trainer
Workout Trainer by Skimble is a collection of thousands of workouts with step by step video and audio guidance. The timed instructions are helpful for you to understand and get aligned with.
Whether your goals are six-pack abs or just the usual condition of body, Workout Trainer has something in store for everyone. This app also comes with a customized library where you can make your own workout routine which can also be shared online. Workout Trainer app requires a premium subscription for additional features like exercise routines, HD videos, and adblocking. Overall, it is a good value for the price. For Android and iOS.
Easy to use
Ads are an interference
Have to pay additionally for new features
2. Nike Training Club
Nike Training Club joins the fitness world like a pro. With an aesthetically pleasing and comprehensive 100+ workout plans varying from exercises for mobility, endurance, strength, and conditioning. Workouts of 15 minutes and longer allow you to plan your own work routine. AppleTV and Airplay support provides visual instructions, as well as features several famous athletes including Ellie Goulding, Rory McIlroy, and Serena Williams. This application comes with an additional benefit of syncing Run Club with Nike to automatically system your training profile. It allows you to experience a complete view of your fitness. Your profile can also be shared online with friends and Nike community. For Android and iOS.
Keeps you motivated
100+ workout plans
Celebrity training clips
Freeletics features multiple workouts including high-intensity interval training. This application is divided into four platforms- BodyWeight training, Fitness Gym, Running Bodyweight, and Nutrition. Simply said, the app includes everything that pushes you towards your fitness limit. From jump squats, sprawls, burpees, pull-ups, and sprints- the program covers it all.
The comprehensive and well-shot videos demonstrate each exercise, which is great as it keeps you motivated. For the paid subscription you get access to “coach” for different workouts fitting your health and fitness goals. With another additional subscription, you get access to Nutrition guidance. This provides a weekly list of nutrition complementing with your workout plan. This serves a dual purpose and adds more value to your investment. For iPhone & Android users.
Includes intense workout training
Worth the price
4. Daily Burn
The Daily Burn app can be compared to your personal YouTube channel. One of the most detailed applications for fitness, it comes with more than 500 videos of workouts taught by the most professional trainers. Videos range between 15 minutes to one hour. Depending on your investment, you can select the appropriate workout for yourself. If you feel bored with your current plan, you can always subscribe for new videos. This application also includes a variety of twenty programs- from yoga to cardio to complement your walking regimen.
Each video can be streamed to FireTv, Roku, Apple Tv, Android, Chromecast, iPhone, iPad, and desktop. The goal is simple: access the right workout at the right time. Daily Burn is slightly more expensive compared to the other apps, however it features all the right content you need to get in shape and is recommended as a good value for the price. For iPhone & Android users.
A good approach to fitness
Customized workout plans
Good customer support
A personal trainer on subscription
Tad bit expensive
Runkeeper is a golden oldie. A fitness tracking application that has been supporting many with their fitness goals for a long time. This application allows you to custom plan your fitness goals and develops your own plan. Once you have created your customized workout routine you can track your walks, runs, and cycling sessions using the GPS system of your phone. It gives you all the boost you need to stay motivated and on track with your fitness routine. By helping you track your progress, it allows you to analyze how well you are doing. You can share your progress online to have your friends cheer you up. It is compatible with iPhone and Android
Syncs with Fitbit and Pebble
Includes apple watch
Expensive in-app purchase
6. Yoga Studio
Yoga Studio by Gaiam comes with a library of 70+ meditation and yoga classes that are timed between 10-60 minutes. These yoga sessions are designed to add strength, relaxation, and flexibility to your routine. It aims at building your focus, increasing stamina, and duration of mindfulness. For more advanced yoga you can custom plan your classes in the library. There are more than 300 poses available with 20 pose blocks. You can also download these videos on your phone and play them whenever you have time. It removes the need of the internet which adds more flexibility to your fitness routine. Yoga Studio was developed with the goal of maintaining a more “anywhere, anytime” fitness plan. With sessions as small as that of 10 minutes, it allows you to take a break from your stressful work routine in order to restore the lost balance of your mind and body.
For Android and iPhone users.
More than 300 yoga poses
Relaxation and meditation sessions
Fitness apps remove the bridge of time and space, by allowing people to exercise whenever they have time. With a price much less than that of the gym, there is instant access to professional training and trainers.
With health routines so upside down, fitness applications help improve health and lifestyle. Fitness at a click away adds more variety and flexibility to life. Whatever your health goals may be, there is an application in accord with it. Those mentioned here can help you select the right one, most suitable for your needs without an expensive gym membership.
Here are three steps to accelerate your health goals and have more energy throughout the day.
Step #1 – Balance Fasting and Feasting times
Pick a 6-8 hour window during your day to have 2 meals and fast the rest of the day/night. If you stop eating at 8 PM and fast till noon the next day that would be a 16 hour fast and 8-hour feeding window. It might be difficult at first and there is an adjustment period for your body but once you get in the rhythm of it it’s very attainable. Make sure to pick your fasting times during times when you are busy and away from the house. When you are fasting you can drink water (add some sea salt for electrolytes), unsweetened tea and black coffee on occasion as well.
Step #2 – Cut Out All Junk Food
The next thing you need to do is to cut out all the junk. We’ve seen how these are simply empty calories that make us hungrier – so just stop buying it!
By avoiding most sweets, ready meals and fast food you can generally get rid of the empty calories from your diet.
Likewise, you can take a leaf out of the ‘slow carb’ or ‘no carb’ guidebook. You don’t have to completely avoid carbohydrates but just make sure that you limit your intake of ‘simple’ carbs like white bread, pasta, pizza, and cereal. Again, you can do this by sticking largely to a diet of naturally sourced carbohydrates and have it be about 20-30% of your diet. (vegetables)
Step #3 – Seek Out Nutrient Dense Foods
The final step is to try and make sure that you feel great at all times. The best way to do that is to seek out foods that offer a source of powerful and beneficial nutrients.
A great example of this is something like a wide array of organ meat which is packed with incredible nutrients. Not only do you get all the amino acids that come from the meat but you also get high amounts of creatine, CoQ10, PQQ and fatty acids. These are the most crucial and complex parts of the animal and they’re made once again of similar things to the most complex and crucial parts of your own body!
I have been ordering from a company called Force of Nature which has different blends of liver, heart and beef. If you prefer to supplement and not eat organs check out Ancestral Supplements for a high-quality organ meat supplement.
Likewise, consuming eggs, fish, tropical fruits, vegetables, and sea plants will help to fuel your body with all kinds of crucial nutrients.
This is another reason that the Mediterranean Diet looks good on paper – because it involves lots of salads, fish, and all topped off with plenty of olive oil for added healthy fats. Likewise, Paleo dieters that eat lots of organ meats etc. also benefit from this.
By making the effort to do this, you’ll now have far better nutrition and will be fueled with energy and protected from disease. At the same time, you’ll actually enjoy your meals and you won’t get hunger pangs or cravings!
Keeping it Super Simple
– Eat clean foods in a smaller window during the day
– Get rid of the following:
Added sugar: Soda, candies, ice cream, table sugar and many others.
Refined grains: White bread, pasta made with refined wheat, etc.
Trans fats: Found in margarine and various processed foods.
Refined oils: Soybean oil, canola oil, cottonseed oil and others.
Processed meat: Processed sausages, hot dogs, etc.
Highly processed foods: Anything labeled “low-fat” or “diet” or which looks like it was made in a factory.
– Hunt out grass-fed organ meats and wild fish
It really is that simple! It takes the best bits of every diet (low carb, slow carb, low calorie, atkins, low fat, paleo, Mediterranean) and ignores the nonsense.
And really it just amounts to eating a good mix of healthy, natural foods in a way that you can enjoy them.
Protein makes up the building blocks of organs, muscles, skin, hormones, and pretty much everything that matters in your body. Protein is what we get from meat (among other sources) and it’s where we get the ‘amino acids’ our bodies need. Amino acids are used when repairing skin and bone and for building muscle but they come in a range of different shapes and sizes.
To grow as much muscle as possible, the recommendation is that we get around 1 gram of protein for every one pound of body-weight! Of course, this advice is aimed at bodybuilders and athletes and wouldn’t apply to the Average Joe… but it shows what a key role protein plays in our body composition. The recommended daily intake (RDI) of protein is 46 grams for women and 56 grams for men but everyone is different depending on body weight and activity level.
What’s also important to bear in mind is that there is more than one ‘type’ of amino acid. Actually, there are currently thought to be 20 amino acids, with nine essential amino acids. If you don’t get all of these amino acids from your diet, then certain important repair jobs around your body will not get carried out.
Seeing as most sources of protein only contain certain combinations of amino acids, it’s generally important to make sure your diet contains a variety of different types of wild fish, eggs, and grass-fed meat. (One of the only ‘complete’ sources for amino acids is the egg!)
Foods containing all nine of these amino acids are called complete proteins.
Some of these complete proteins include:
These complete proteins are essential to our overall health, which is why they are comprised of the essential amino acids. Our bodies need all nine of these essential amino acids for basic health; since our bodies cannot make them naturally, we must get them from other sources.
Keep in mind that protein is essential for satiety; it holds off hunger better than any other macronutrient, and protein-rich foods are highly satiating.
When Intermittent Fasting, you need to think about the vitamins and minerals you’re getting and how you’re keeping them in your diet. Because vitamins, minerals, and other micronutrients can do all kinds of incredible things for your health.
The best way to think about vitamins and minerals in your diet is as them being like power-ups in computer games. That is to say, that collecting these through what you eat can increase your strength, your speed, your stamina, your brainpower, and more…
In fact, many of the individual nutrients in our food are now sold as supplements for a variety of athletes. I could write entire chapters on the benefits of countless individual nutrients and each time I did, you’d be compelled to rush out the door and buy them in supplement form…
But the point is that getting these nutrients from your diet is much easier, cheaper, and more effective. When you get fat-soluble minerals and vitamins from avocado instead of a tablet, for instance, you also get healthy fats and fiber. Meanwhile, getting iron from spinach versus a tablet means you’re also getting calcium, folate, magnesium, and potassium.
So if you can get all the nutrition from your diet, by eating a very balanced selection of different foods, you’ll find that you’re able to get an incredible range of different benefits. If for some reason you can not check out this great brand called Isotonix.
Let’s take a look at some examples of crucial nutrients that should try to get from your diet…
Choline is a crucial nutrient found in eggs. This is the precursor to a chemical used in the brain known as ‘acetylcholine’. Acetylcholine is the brain’s principal neurotransmitter used for communication between cells. The more acetylcholine you have in your brain, the more focused, alert, and awake you are. Supplementing has been shown to boost memory, IQ, and more!
Creatine is a wonder-substance that is incredibly useful for a wide range of different purposes and which is popularly used among athletes. The main role of creatine is to help the cells recycle used ATP to provide you with a few seconds of extra energy. This allows you to run faster for longer and to lift heavier items. Once again, it has also been shown to improve attention and concentration!
Omega 3 Fatty Acid:
Omega 3 fatty acid is an antioxidant that can help to protect cells from damage by free radicals and oxidants. This means that it can help to fight the effects of aging, while at the same time reducing the likelihood of cancer. Omega 3 fatty acids can also improve the communication between cells by improving ‘cell membrane permeability’. This can help to improve IQ. Omega 3 is also great for healthy skin and joints.
A lesser-known carotenoid that is found in the macula of the eye. This is a great micronutrient for reducing the likelihood of impaired vision as you reach older age and can also do a lot of other things. Lutein is linked with energy efficiency and in studies, it has been shown to help rats lose weight and run further on their volition.
Casein is a great type of protein found in milk (as is whey). Unlike whey, casein releases slowly which makes it ideal to consume before bed. This way, you will be given a steady and constant supply of protein as you are in your most ‘anabolic’ state (during sleep).
Found in numerous proteins and other foods, tryptophan is a natural precursor to serotonin – what we know as the ‘happiness hormone’. This can fight depression, boost your mood, and even help you to sleep better at night (as it is converted to melatonin).
Vitamin D should be considered less a vitamin and more of a ‘master hormone’. Among other things, vitamin D aids in the production of testosterone, which helps boost muscle mass, weight loss, energy levels, libido, and more! Vitamin D is mainly produced in the body in response to exposure to sunlight, though it can also be found in eggs. A recent study found that vitamin D is needed for the mitochondria in the cells to regenerate after exertion.
CoQ10 is another substance that can improve cellular energy by improving mitochondrial efficiency. Another is PQQ. These have been shown to improve not only athletic performance but also brainpower.
Resveratrol is one of the most powerful antioxidants we can get from the diet and is often thought of as being one of the most important aspects of the ‘Mediterranean Diet’. The Mediterranean Diet is a diet that consists of foods similar to hot European countries and the logic behind this is that these cultures statistically enjoy longer lifespans and lower incidences of heart disease (this was especially surprising back when we thought that saturated fats cause heart problems!). Resveratrol is not only a potent antioxidant in its own right but also improves mitochondrial performance in a way that reduces the formation of free radicals in the first place. It has been shown to greatly extend the lifespan of rats in laboratory settings in a manner similar to calorie restriction (which also increases lifespans).
Glutathione (GSH) is often described as the body’s ‘master antioxidant’. This molecule helps to detoxify the cells and combat free radicals and can unlock the full potential of all the other antioxidants in your system. In fact, without adequate levels of glutathione, your body cannot make full use of any other antioxidants from your diet. Vitamin C, fish, resveratrol, and more all become much more potent when combined with a supply of GSH.
Calcium is one of the minerals most responsible for strengthening the bones and connective tissue. It needs a good supply of magnesium and vitamin D for you to get the most of it.
Vitamin B complex vitamins include B6, B12, thiamine, folate, and riboflavin. These vitamins can be used for a number of things but are particularly powerful for converting protein and sugar into energy and producing red blood cells. In other words, adding vitamin B to your diet will improve energy metabolism and help you to wake up feeling refreshed!
Vitamin C is a powerful antioxidant that is well known for helping to fend off all manner of diseases by strengthening the immune system. It also happens to help with the production of serotonin thereby boosting the mood.
Zinc is implicated in neuroplasticity. That means that it makes it easier to learn new skills and abilities. What’s more, is that it also helps to increase testosterone production and improves the function of the central nervous system. Many people have a deficiency in zinc.
This is an amino acid that increases mitochondrial function and thereby enhances brain energy metabolism. It is often given to people suffering with chronic fatigue syndrome. That’s right – each of the 20 amino acids that we need also provides other crucial functions in the body!
Nitric oxide helps to improve blood flow around the body by acting as a vasodilator. This means it helps the blood vessels to widen, allowing more blood to flow around the body at any given time. This can not only aid in pretty much every function but also has various important roles in the brain and can be used to help us wake up in the morning!
I could go on and on… But the point is that one of the main objectives for a healthy diet should always be to supply the body with all these kinds of crucial nutrients, antioxidants, and minerals. If you do, then you will feel 100% better, live healthier, and find it easier to stick to a healthy diet for weight loss!
When you eat refined carbs it will cause a spike in blood sugar and you will soon crash causing tiredness and more hunger. Avoiding empty calories such as pasta, bread, cereals, and most fast foods will make fasting easier.
Here is why the Western way of eating has a lot of problems.
The first issue is that we’re too focused on short-term energy. We know we’re hungry because our serotonin levels are depleted and so we are motivated to increase that serotonin and our energy levels as quickly as possible. And the best way to do this? Eat a quick release, simple carbohydrate such as a bag of chips.
Serotonin is often described as the ‘feel-good hormone’ and is associated with feelings of well-being and happiness. Generally, we think of serotonin as being responsible for our pleasant moods and think of it as a neurotransmitter that has a role in a number of psychological conditions. Low serotonin for instance is correlated with depression.
What you may not have known though, is that serotonin is also crucial for our regulation of hunger and plays a key role in our satiety.
Like ghrelin, serotonin is also a hormone that tells the brain that we’re full and that we don’t need to eat any more. This occurs partly through our consumption of carbohydrates, most of which will contain some amount of tryptophan. Tryptophan is an amino acid and is also found in protein but there’s only a small amount of it in most foods compared with other amino acids, which prevents it from having any major effect.
When you eat lots of refined carbohydrates then, you actually flood the bloodstream with tryptophan and this then remains in the blood once the insulin kicks in and you start absorbing the nutrients.
This then leads to a surplus of tryptophan which reaches the brain and guess what happens then? It turns into serotonin! This happens because tryptophan is actually a precursor to serotonin and one of the key building blocks used to create it.
All this explains why you tend to feel in a very good mood when you’ve just eaten and why your mood can plummet when you start to get low in blood sugar. This is where ‘hangry’ comes from!
The good news is that this is actually just one of several mechanisms that the body uses to tell how full it is. Leptin for instance is another hormone that is produced in the gut and which tells the brain to stop eating too.
If you are eating a diet that consists mainly of modern ‘snacks’ then you’ll be flooding the body with sugar and then seeing it through very quickly afterward. That then means you need to snack again. It also means that the body won’t use up the energy as quickly as it receives it, which leads to it being stored as fat.
It’s always better to use a complex carb diet rather than one that completely eradicates this whole food group from the diet and that means that you should be eating things like tubers, berries, and vegetables instead of things like crisps, white bread, and pasta!
The bigger problem with eating things that give us a quick ‘kick’ is that they often don’t contain any of the crucial nutrients that we described above. And this is where the idea of ‘empty calories’ comes in.
That means no protein to build muscles, no vitamins, and minerals to help you think better or feel in a better mood, and nothing else that the body needs. That doesn’t only apply to donuts either though – it also applies to ready meals, fast food, and anything else ‘processed’.
When you buy a ready-made lasagna from the store, you actually get very low-quality meat that will have been blended together with other meats and has lots of sugar added.
Despite getting a lot of mince, your body won’t actually be able to use many amino acids or other nutrients. The calories are increased but the nutritional benefits are drastically reduced.
This then means that you would not be as efficient at burning fat because your mitochondria would perform more poorly and your metabolism would be slowed by impaired levels of testosterone.
(By the way, if you think that testosterone, thyroid, and other hormones don’t have a big impact on weight loss then just ask someone who suffers from hypothyroidism or consider the difference between natural endomorphs and ectomorphs!)
When you don’t get the nutrients you need, your body actually makes you crave more food. The body knows what it needs and it sends signals that encourage you to want to eat those things.
So the bottom line is to eat nutrient-dense foods (quality protein, and fats) and avoid processed foods to make fasting throughout the day and night a lot easier.