Tag Archives: keto

With Great Freedom Comes Great Responsibility: The Safety of Sugar Free

I like to think that I eat fairly healthily, especially compared to the norm. I try to keep my carbohydrates low, eat plenty of vegetables, and always have a bottle of water handy.

There is one questionable substance I allow myself without restriction, however: sucralose. I’ve realized this lately, and am attempting to cut down, but it’s made me curious about just how dangerous fake sweeteners are.

Most Americans and Europeans regularly consume “fake” sweeteners on a regular basis, either on purpose (in baking, coffee and tea) or unintentionally (in reduced fat foods, and even some medications). They’re a welcomed loophole for those looking to lose or maintain their weight, and keep their blood sugar stable. But are they safe?

It Causes Cancer! … It Might Cause Cancer! … Male Lab Rats Are Prone to Cancer!

It seems that the best argument those who oppose sweeteners have is that aspartame, saccharin, and sucralose are all carcinogenic–they cause cancer. But do they really?

The newest study to come to light was in June of 2013, when Italian scientist Dr. Morando Soffritti fed male lab rats “varying” levels of sucralose throughout their lives. This study is still under peer review, and has caused quite a bit of controversy in the scientific community.(1) It contradicts the 2000 study which concluded that the substance posed no threat. Both studies were carried out on lab rats over a significant portion of their life span.

The scientific community, so far, is disregarding this study as “bad science,” however. Read the full story here. It seems that this Dr. Soffritti has been under review by his peers for less than perfect performance in the past, so for now, the consensus is that sucralose is safe for consumption.

splenda

This is only the most recent of many almost identical situations for artificial sweeteners. In the 1970s, the oldest sweetener, saccharin, came under fire when scientists found that lab rats fed the substance developed bladder tumors. Upon further investigation, it was discovered that the specific way rodents metabolized saccharin was causing the problem, and that humans would not suffer the same consequences. Warning labels were removed from Sweet’n’Low and Sugar Twin by 2000.

Conversely to the accusatory studies, University of Adelaide researchers released findings that shows that the gut’s reaction to sweetener is neutral. “In our most recent study involving healthy men, we found that the gut’s response to artificially sweetened drinks was neutral – it was no different to drinking a glass of water,” the researcher added. (2)

What About Natural No-Calorie or Low-Calorie Sweeteners?

When you think of “natural low calorie sweetener,” how many of you think of Stevia? Oh, looks like most of you.

Unfortunately, it looks like Stevia is actually worse for you than any chemical sweetener–though nobody is going to drop from this chemical. The compounds in this shrub, which has been consumed for centuries, break down in humans’ guts to steviol, which is slightly toxic. Dr. Berger explains this much better than I could:

Erythritol, however, seems to be the one golden angel of the bunch. This chemical has never been accused of being harmful–in fact, it’s only fault is being a sugar alcohol. No, it doesn’t get you drunk; being a sugar alcohol means that a fair amount of the population (about 40%) will get a blood sugar spike from consuming it, though smaller than if they were consuming regular sugar. Also, all sugar alcohols (xylitol, maltitol, and sorbitol are some of the more common ones) cause many consumers intestinal discomfort, so make sure you keep track of how much you eat in one serving, and per day, or you may be in for a bad time.

stevia

 

So What Am I To Nom?

Because artificial sweeteners are still under review, it’s hard to say what the future brings. However, at this time, it looks like all commercially available low or no calorie sweeteners are safe for consumption–in moderation. Keep track of how much you eat a day, and take note of any weird symptoms or discomfort. Your body will tell you what’s best!

 

What sweetener do you use?

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The Big Four

Want to lose weight? Control your acne? Improve mental clarity?

These four diets are what I believe to be the “extremes,” with most other (safe and healthy) eating plans being a combination of qualities from them. They each have unique pros and cons, which I’ve listed in each description.

For any diet, it’s important that calories are kept within a reasonable limit, and that you do what feels right for your body.

Let’s start out with the majority of readers’ “ground zero”…

Western Pattern, Meat-Sweet, or the Standard American Diet (SAD)

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This way of eating has overtaken the majority of Westerners, and is spreading through the world as each new fast food chain is opened. Most calories are taken in through red meat, sugary desserts, and refined grains, along with high fat foods. A large amount of dairy is typically added, along with highly sugared beverages and processed animal products.

The macronutrient breakdown is generally about 50% carbohydrates, 15% protein, and 35% fat–which, if eaten through different foods, could make up a healthy intake, but the concerning aspect of this way of eating lies more with the overly processed nature of the foods. (1)

Pros: Easy to maintain as it fits with cultural habits, generally inexpensive, low prep time per meal.

Cons: Difficult to maintain control over calories as the high glycemic load of this diet induces cravings and blood sugar variances in most adults. 

Now on to the good stuff…

The Paleolithic Diet

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get the recipe

This diet is based off of the idea that if it can’t be found in nature, don’t eat it if a human wouldn’t eat it before the agricultural revolution, it’s not food (thanks Mike D for correcting me!). Because of that guideline, those who follow a Paleolithic–usually shortened to just “paleo”–diet plan eat plenty of meats, vegetables, fruits, and tubers, while scorning dairy, grains and processed foods (from wheat to bologna). This diet’s macros are highly variable, and depend on what the eater prefers.

If using this diet for weight loss, or to treat diabetes, it’s a good idea to go light on the fruits and tubers, and eat mostly meats and vegetables. If this diet is adopted as a possible remedy for various maladies such as acne, frequent headaches, and hormonal imbalances(2)–many of which are theorized to be caused by various allergies, excessive sodium intake, gluten, unnatural chemicals in food, or high blood sugar–the dieter should experiment with macronutrient amount and timing to achieve their desired result.

Pros: Is reported to help treat many diseases, allergies, and, depending on your choice of food, can assist with weight loss. 

Cons: Can be moderately difficult to maintain in social settings. Because grass fed meats and dairy, and organic produce are highly recommended, this diet can be expensive to maintain. 

For more information: The Beginner’s Guide, What To Eat On The Paleo Diet, The Paleo SubReddit

Ketogenic Diet

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get the recipe

This diet, often simply referred to as “keto,” has a similar menu to the Paleo diet, but for different reasons. Originally used to treat some forms of child epilepsy, this way of eating was popularized for weight loss by Dr. Atkins. The keto diet as we know it today maintains the recommended maximum of 30 grams of carbohydrates a day–shared by both the medical diet and the Atkins diet–as well as a defined macro recommendation that the daily calorie breakdown should be 30% protein, 65% fat, and 5% or less carbohydrates (remember that fats are 9 calories per gram, whereas protein and carbohydrates are 4 calories per gram).

This diet consists almost entirely of leafy green vegetables, fatty cuts of meat, eggs, hard cheeses, and small amounts of nuts and berries. Because of the diuretic effect of this plan, users should be careful to both drink plenty of water, and ensure that they are consuming enough electrolytes (sodium, potassium, magnesium).

Unlike many other diets, this plan must be adhered to diligently to get results–dieters will not get nearly the same benefits by partially adhering, either by only following the “rules” some days of the week, or by not cutting carbohydrates out enough. Do not be mistaken, there is benefit to lowering carbohydrates, but the dramatic results that are associated with keto–improved mental clarity, acne cessation, hunger suppression, and rapid weight loss for those with 30+ pounds of extra fat–will not take effect until the body enters ketosis, as this diet’s success relies on hormone and energy regulation, and has a chemical impact on the functioning of your body:

Ketosis is a state in which your body has run out of glycogen (sugar), and is using fat for energy, including your brain. This can take anywhere from 3-10 days to achieve, during which many experience the “keto flu,” a state in which the body is adjusting to the new energy source. The dieter will feel sluggish and dim, and possibly experience headaches and mild nausea. Once the body is adjusted, however, dieters report feeling “smarter,” more alert, free of cravings and severe hunger pangs, and even (in some, not all) needing to sleep less hours every night.

Pros: Can remedy many maladies caused by high blood sugar and gluten. Is very helpful for those suffering from diabetes, or are pre-diabetic. Regulates hunger and greatly diminishes cravings. Some evidence that the diet “starves” cancerous growths. (3)

Cons: Can be very difficult to maintain in social settings. Many, including some doctors, combat the diet openly, as there is a belief that fat and red meat will lead to cancer, high cholesterol, and heart disease–though keto dieters tend to have improved blood panels after a few months. 

For more information: The Keto Calculator, Diet 911 by Muscle & Fitness, The Keto SubReddit

Vegetarian

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get the recipe

The majority of vegetarian dieters are lacto-ovovegetarian, in that they do not eat animal products, save for eggs, dairy, and honey. (4) Fruits, vegetables, grains, and legumes are all encouraged.

Those who are looking to lose weight should be mindful of their grain intake, as calories can accumulate, though it can be tempting to turn to breads and pastas out of convenience. Dieters should also be mindful of their protein intake, and ensure that they are eating plenty of beans, dairy, eggs, and nuts. The healthfulness of eating excessive amounts of soy is still under debate, though some–especially men–have reported ill effects.

This diet can be extremely nutritious if the dieter primarily eats vegetables and fruits. It’s easy to have a wide variety of tastes, as many are culturally vegetarian.

Pro: Easy to maintain in a social setting. Wide variety of foods available.

Cons: Some foods that qualify as vegetarian are low in nutritional value, so a high level of self control is necessary for maintaining or losing weight. 

For more information: Becoming Vegetarian, Vegetarian Times

Vegan

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get the recipe

Like vegetarians, vegans do not eat animal products–and also do not eat eggs, dairy, or honey, which can make it a little bit harder for them to get adequate protein. With the right planning, this diet can be just as complete as any other, though the same precautions against excessive refined carbohydrates (namely bread and pasta) should be taken as with vegetarians.

Because of the extensive restrictions on food that can be eaten, it’s highly recommended that those considering adopting this lifestyle plan out how they will eat to ensure that they get enough fat, protein, and minerals.

Veganism has been reported to have many health benefits, often in ways unique to the particular dieter, and can include allergy and asthma relief. If done right, the food a vegan consumes is much lower in calories than the same volume of non-vegan food, and can be a very effective diet for weight loss. (5)

Pros: Is reported to help alleviate hypertension, obesity, and may play a part in preventing cancer. (6If the dieter avoids processed grains, the food is generally very low in calories, and thus conducive to weight loss. 

Cons: Can be very difficult to maintain in a social setting, as many dishes include non-vegan ingredients, such as butter while cooking. 

For more information: 10 Things I Wish I Knew Before I Went Vegan, How to Be a Vegan and Stay Healthy

How do you like to eat? What makes you feel best? Have you tried any of these?

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Do Detox “Cleanse” Diets Work?

If you rounded up a group of people who had 10-20 pounds they were trying to lose, “do you wish you could lose it in a week? How about less than a month?” I guarantee you every one of them would answer yes.

This is the offering made by every detox cleanse diet. These “fad” “crash” diets have been made popular by celebrities, who face considerably pressure to make their body fit the director’s description of various characters. Beyonce made the “Lemonade Cleanse” famous when she lost 20 lbs in preparation for Dreamgirls. After shooting was over, however, she regained the weight rather quickly (Yahoo)–in general, we only see the dramatic losses, not the eventual regains in weight.

Are cleanse diets really worth it? Do they really “detoxify” your body? 

This is a rather broad question, so I’ll break it down into several points:

What is a detox diet?

It seems that almost every “detox” diet has a different definitely of what it truly means to “cleanse.” As a general rule, diets that claim you cannot properly cleanse your cells without their specially formulated product are probably not worth your while. Common sense dictates that if it’s something we need to do, then what we need to do it must occur naturally, not require a laboratory for manufacture.

Further, diets that claim you need a specific (naturally occurring) substance, such as apples, kale, or their great grandmother Hagatha’s tears of true joy, are also eliminated as bunk. Humans live throughout the world, and so far there have been few  deaths that resulted from a person dissolving into a “bag of puss.” (thanks for that visual, Raw Reform)

Essentially, if you’re looking for a diet that will “cleanse” your system, pick one that is either a water fast, or requires only a variety of produce to do.

As far as not for profit detox diets, their definition of the word seems to be:

  1. Resting of internal organs, especially the kidneys and liver
  2. Eliminating harmful foods from the diet
  3. Hydration
  4. Encouragement of toxin expulsion through the intestines, kidneys, lungs, and skin
  5. Improved blood circulation

The Benefits

The benefits of a diet such as a water fast, a juice fast, or eating only raw produce for a period of time are very similar (or identical, in the case of water fasting) to that of any kind of fasting.

As I mentioned in a previous article, fasting induces some physical reactions similar to those that exercise creates, as well as many others. The scholarly literature goes back into the 19th century, but in the two most sought after are usually:

  1. Rapid weight loss (though maintaining this loss requires a considerable change in lifestyle once the fast is broken)
  2. Increased insulin sensitivity (again, lifestyle must be maintained after fast to keep this benefit)

These benefits will also be seen in a “detox” diet, as they almost unanimously lower calories into the realm of a “partial fast” (under 600 kcal a day).

Detox diets also remove junk food, psychologically reactive chemicals (such as alcohol and caffeine), and most–if not all–of the more difficult to digest foods, such as fibrous produce, meat, and fat. Perhaps the most logical reason that dieters feel “clean” during and after “detoxing” is that by removing most or all of their food sources, they also eliminate possible allergens, or foods that they are sensitive to, such as wheat, soy, lactose, eggs, and peanuts (as well as many more uncommon sources of irritation).

If you’re experimenting with detoxing and feel less enflamed (not to be confused with bloated, which is caused by excessive sugar or salt, but not an usually by an allergy) than you did previously, they would be wise to experiment with removing single ingredients from their diet to expedite the process of finding what food is causing discomfort. 
 

The Risks

As with fasting, low calorie diets or diets intended to put you in a state of ketosis (cleanse diets can be both or either) have the potential to upset your electrolyte balance, which can cause cramping, irritability, and lethargy. Seniors, children, adolescents, and women who are pregnant or nursing should definitely not attempt these, and others should keep in mind that if they experience these symptoms they should address them (a sports drink and a more varied diet usually does the trick!)

Reducing your calories should be approached cautiously, especially when under 800 calories. Your blood sugar will most likely drop drastically, which, depending on your current health, could lead to extreme fatigue, dizziness, and possible faintness. If you begin this diet, start on a Friday night, for a weekend that is free of plans, especially those that require cognitive skills and driving.

Also, expect to spend a considerable amount of time in the restroom, as many “cleanse” diets are made up primarily of laxatives and diuretics.

The Myth

Overall, detox and cleanse diets can have a similar effect on your system as a prolonged fast, either traditional or modified (under 600 calories daily).

However, if you’re feeling “toxic,” there is absolutely no scientific proof that these regimens will have any effect. Your body already has a fantastic waste management system, in the form of your kidneys, liver, intestines, and cardiovascular system. 

 

Have you ever done a cleanse diet?

Do you know anyone who has completed one of these regimens?

Have you ever been tempted to try one?

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Curry Chicken without the Coconut

Hello all! Welcome to my very first recipe blog.

I’m going to show you how to cook one my very favorite weeknight dinners. It’s super easy and super keto. Also it’s a curry with NO COCONUT in it! Hurray! One of my biggest trials with keto is that a lot of my favorite resources have started talking about how wonderful coconut is for you, and how helpful it is with LCHF diets…but alas, I am terribly allergic.

Without further ado, here is Chicken Curry, as performed by the newest Gatesman.

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Get out a nice big frying pan. I used stainless steel but there’s no reason not to use whichever one you want–just keep in mind that this recipe serves either 2 very hungry people or 3 normal people.

Add about 2 tablespoons of some kind of fat, I used olive oil because that’s what I had. Turn the pan to low to warm up.

While the pan is warming up, cut one of those big white onions in half. Put away one half, and dice the other half, like so:

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The oil should be hot now, so put those suckers in the pan. Add a cup of water right after you put them in…

….I know I know But Becca! this doesn’t let them caramelize. Keep in mind that this is my go-to week night dinner for when I want to be not-cooking ASAP. If you have the time to let them, then please, caramelize your onions. But it you don’t and you’re just going to burn them and call them caramelized, put the water in so you have tender onions, not burnt cracklings.

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Stir that sucker around. This is a good time to also add a heaping tablespoon of diced garlic or garlic in olive oil (what I used)

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Next up, get out two chicken boobs, or about 20 oz worth, raw. For you on the East coast, I used two of those massive ones from Wegmans.

Cut them up into pieces equal to or smaller than the size of your thumb. Put them in the pan with the onions and garlic.

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You can turn the heat up a little bit at this point, to low-medium. Or y’know, whatever you feel is appropriate–gas ranges are like that.

This is how high mine was, though:

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Alright, here comes the fun part!

I usually do a base layer of Badia Curry Powder. This is a pretty standard, American palate friendly curry powder, and it’s about $1.50 for 6 months worth.

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After the base layer is applied, it’s time for The Expensive Curry. These are my pistols in my own personal cooking Western.

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I usually apply 2-3 of the 5 options, depending how I feel and what smells like dinner to me that night. For this particular meal I used Tandoori, Balti, and a little bit of Maharajah.

This is also when you should apply your spice–I used about 2 teaspoons of Huy Fong Foods’ (that’s the company that makes Sriracha) Chili Garlic Sauce. Think strong thoughts. 

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Stir that bad boy up. Add another cup of water.

At this point, if you want to have a low fat meal, continue to simmer until done. It’ll look something like this

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However, those on the keto goodness track, add yer dollop of sour cream now. Or I guess your coconut oil if you’re reading this post for no good reason.

Yes, I’m using sour cream as a replacement for coconut. No, I’m not ashamed or sorry.

Yes, I’m using a cow product in Indian food. Deal with it. I’m just sacrilegious like that. If you can’t handle the heat, get out of the kitchen. And so on…

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Stir that bad boy up, simmer for a few more seconds until it’s pleasingly combined, and you’re done!

I served mine over cauliflower in various forms. My husband eats his over rice. We both win.

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2 tbsp olive oil
2 cups of water
2 chicken breasts
2 tbsp sour cream
generous curry powder
generous garlic
half a white onion
1 tbsp chili garlic sauce
1 tsp kosher salt

1. Add 2 tbsp oil to a pan. Turn flame on low
2. As the pan is warming up, chop up the onion
3. Add the onion to the pan. Add 1 cup of water and stir
4. Add diced up garlic, or garlic in olive oil (what I used, I’m lazy). Stir
5. Cut the chicken into pieces the same size as, or smaller, than your thumb
6. Add chicken to pan. Stir
7. Allow chicken to cook until halfway through, or about a minute.
8. Add curry powder, the second cup of water, and chili garlic sauce to pan. Stir
9. Add the sour cream (this is used in place of coconut milk, I find it’s a perfect replacement!). Stir
10. Check one of the bigger pieces of chicken for doneness, but it should be all set.

Serve over “rice’d” cauliflower, mashed cauliflower, or regular rice. If you put in as much chilli as I direct, you may want to put an extra dollop of sour cream on top 😉

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For the whole recipe: 

980 calories, 16 g total carbohydrates, 3 g fiber (13 g net carbs), 119 g protein, 43 g fat

For 1/3 (one serving)

327 calories, 5 g total carbohydrates, 1 g fiber (4 g net carbs), 40 g protein, 14 g fat

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Hello World, And How Are You?

Hello all. My name is Becca, and this blog is going to be my…thing.

I have a degree in advertising, but in my free time, I like to play nutritionist and science writer.

What this blog will contain:

  • Layman explanations of scientific articles, with sources, focusing on fitness and nutrition
  • My personal food experiments on myself and their results
  • Recipes
  • Occasional keto/paleo evangelistic posts. If you don’t agree with these life styles please just keep scrolling, I can’t help myself, really.
  • Life
  • Pictures and comics that may or may not be on topic…

I just want to say right now that I do not have any degree or certification. All advice you find here should be taken as from a friend, not a doctor.  

As far as feedback, please feel free to comment! I love discussing this stuff, and if I post anything that you find confusing or offensive or amazingly inspired, please let me know!

 

And here….

                ..we…..

                                ….GO!

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