ARE YOU A FAT BURNER?
Our cells can only use two things for energy: sugar and fat. Sugar burns "dirty" while fat burns "clean." In terms of cellular energy, think of sugar burning like a smoky wood fire and fat burning like a cleanly lit gasoline stove top. Today, most Americans are "sugar burners," wherein their cells are relying on glucose for fuel.
Consequently, many of us are addicted to carbohydrates and cannot make it through long periods of time without food or feeling hungry. To make matters worse, constant intake of carbohydrates can spike blood sugar and insulin all day long, leading to feeling like you are on an energy roller coaster. Too many carbs and sugar can also accelerate aging.
How did this happen? Our ancestors and those of other cultures did not follow a sugar burning lifestyle. Either by necessity or instinct they followed a low carb, high fat diet and for those who did, many lived to lead healthy lives into their older years.
However, in our modern age, we are accustomed to eating a diet that is contaminated, processed and convenient. Comfort foods such as ice cream, bread, pasta, and pizza are reached for when we feel stressed or depressed. Most of these habits are learned through childhood. Therefore, choosing healthier options becomes a bigger challenge.
CAN WE SWITCH?
Are we all doomed to be sugar/carb junkies? Must we rely on sugar and carbs in the forms of food and drink to perpetuate our less than optimal sugar burning habit? The answer is NO!
Interestingly so, the human body has its own glucose manufacturing plant and storage unit. Our liver and muscles can store enough glucose in the form of glycogen to keep us going for a full 24 hours. However, if we don't feed it sugar or carbs, the body runs out of glucose and it MUST utilize fat to feed the hungry mitochondria that make our energy known as ATP.
By changing our eating habits, we can encourage our body to switch from a sugar burning state to a fat burning state. As a result, weight loss and metabolism adjustments take place over time.
THE KETOGENIC DIET
How do you train your body to become a fat burning machine? The Ketogenic Diet supports the body in making this life-saving conversion. This diet utilizes high amounts of healthy fats, moderate amounts of protein and low to no carbs to move your body into a state of ketosis.
KETONES HELP BURN FAT FOR ENERGY
As the body adjust, the liver produces and utilizes 3 different water-soluble ketone bodies that help us become efficient fat burners, support weight loss and benefit our brain. They also help to maintain a healthy weight and bring beneficial and lasting changes in metabolism.
Another benefit of utilizing fat for energy is balanced blood sugar; this protects against Type 2 Diabetes and insulin resistance (cells can't respond properly to insulin). Balancing your blood sugar can also prevent the feelings of being on an ‘energy roller coaster’. Anyone up for NOT having an energy crash in the middle of the day?
If you are in the aforementioned sugar burning camp, no need for dismay. The desire to eat all day to maintain energy and mood does not have to be your destiny!
SIMPLE KETO STEPS
It typically takes 2-4 weeks to become fat adapted, or to be in full ketosis. For most people, it will happen in 2 weeks. For some people, it can take even longer, especially if there is underlying toxicity. It is not a difficult, long process for most. So, please don’t overthink it.
Simply limit your carbohydrate consumption, limit your protein, and get your carbohydrates from from vegetable sources, rather than grains (which also drive inflammation). This isn’t the Atkins diet. Most people will start to transition into ketosis by limiting carbs to 50g or less per day, however, others may need to drop down to 30g or less per day to start entering ketosis.
The 2/2/2/2 rule, the heart of ketosis:
- 2 TBSP of coconut or MCT oil: You can eat it right off a spoon, put it in a smoothie or shake, and even cook with it. These medium-chain triglycerides help you to burn fat and suppress the appetite. CAUTION: Too much MCT oil or coconut oil at once can cause stomach upset so it is better to use smaller amounts throughout the day.
- 2 TBSP grass-fed butter or ghee: You can eat it by the spoonful, add it to coffee, and cook with it. This gives you healthy monounsaturated fats and adding variety to the healthy fats that you are consuming.
- 2 TBSP olive oil, avocado oil, or macadamia nut oil: Add it to smoothies or cook with it. Avocado oil is also great for cooking at high temperatures as well as coconut oil. These oils high in omega 6 are needed in your cell membranes. This is important for many health conditions.
- 2 tsp sea salt: You can add it to water, shakes, juice or add it to food. When you start fat adapting, you will lose stored sugar from your muscles. This will cause the loss of some water and therefore electrolytes. The sea salt can help with feeling weak or dizzy and helps you adjust. This makes a big difference with the "Keto flu".
- Another option to get healthy non-denatured omega 6 and 3 is Andrea's Seed Oils. They are true cold pressed oils like sunflower or pumpkin seed oil that would normally oxidize during processing. These oils high in omega 6 are needed in your cell membranes to support healthy cellular activity and prevent cellular inflammation.
Read more about how to jump-start ketosis here!
KETO MORNING DRINK
- 10 ounces Purity Organic Coffee
- 1/2 - 1 tsp. coconut oil or MCT oil
- 1 tsp. Kerrygold butter
- Dash of Stevita Stevia to taste
- 2 TBSP. (or less) grass-fed heavy cream
- Add oil, butter, cream and stevia to hot coffee and blend or froth.
SKINNY COCONUT OIL
Skinny Coconut Oil is a superior quality coconut oil that will provide healthy fat in your diet. It is raw, cold-pressed, wildcrafted and unrefined so the quality is excellent.
This is a ‘small batch’ coconut oil. Unlike most coconut oils available on the market, Skinny Coconut oil goes through a slow manufacturing process to ensure a top quality product. This process takes about three times as long as other processes used and require twice as many coconuts to fill a 16-ounce jar.
If the taste of coconut isn't up your alley, MCT (medium chain triglycerides) oil is a great alternative to coconut oil. Unlike raw coconut oil, MCT oil is easily absorbed by the GI tract. MCT oil can be taken before a workout on an empty stomach or taken with meals to minimize glucose spikes.
MCT oil has a thermogenic effect (speeds up metabolism). It provides fast-acting energy, contains antioxidants that reduce inflammation and increases ketone production. Start with a low dose: perhaps 1/2 teaspoon daily and slowly work up to 1 tablespoon per day (or 3 teaspoons daily). Add to your morning coffee to get your brain moving in the morning!
For some people, as they attempt to become a fat burner, producing ketones for normal weight loss can be more challenging. This can occur if the cells are drowning in toxins from outside sources (i.e.: pesticides, heavy metals, mold exposures, etc.).
This is why you want to supplement with MCT oil. It provides pure, endogenous ketones that are processed through your liver and used as fuel by the brain.
Endogenous ketone products may also heighten mental acuity and physical performance which makes them excellent for ketogenic dieters who need energy but must limit carbohydrate intake. They may also be used to ease the transition into a ketogenic state and may alleviate the fatigue and lethargy some experience while making the transition from a sugar burning to a fat burning metabolism.
Once you become a fat burner, training your cells to burn your own body fat for fuel, you will be able to glide through the day with effortless vigor and vitality, enjoying a clear mind and a lean physique.
DON'T FORGET ABOUT FIBER!
During the Keto diet, don't forget to take additional insoluble fiber. Although fiber is a carbohydrate, we do not digest insoluble fiber. Fiber creates a healthy environment in the gut, balances blood sugar levels, burns excess body fat and eliminates toxins. PaleoFiber by Designs for Health contains the fiber you need to support these functions.
Another supportive product to assist in burning unwanted body fat is CLA (conjugated linoleic acid) by Designs for Health. CLA is a type of omega-6 fat that helps reduce hunger, improve your nutrient absorption and maintain lean muscle tissue. It is always best to get CLA through your diet but when you fall short, supplementation will give you a boost.
It is also recommended to incorporate intermittent fasting (fasting 14-16 hours from dinner to the next day's meal).
In addition, diet variation is the key to brilliant health and successful fat burning capabilities. Never stay on the same diet for months at a time.
Incredible results take commitment, perseverance, and going against the grain (literally) of everything you've heard before about weight-loss. Are you ready?