Myth 1: There’s No Science Behind the Diet
Fact: Multiple studies back the keto diet because it was first created for patients with epilepsy, since the high fat content in the diet helps to control seizures. The diet has also been seen to help maintain weight and regulate side effects in those with high blood pressure, Alzheimer’s, hypertrophy, and obesity.
Myth 2: It’s High Fat and High Protein
Fact: The diet isn’t all about fat and protein. The macronutrient split will vary from person to person, depending on weight goals and training goals. A common macro split for the keto diet is high fat, moderate protein, and low carbohydrate. Translating that into numbers, it’s 5 to 10 percent carbohydrates, 70 to 75 percent fat, and 20 to 25 percent protein. I’ve practiced the keto diet and kept my macros for carbohydrates closer to 10 percent because I was starting the training process for a marathon.
Myth 3: You Can Eat Any Type of Fat
Fact: Healthy fats are highly encouraged for the keto diet. Just like with a balanced diet, it’s best to stay away from saturated fats and trans fats. Consume foods that are organic, contain virgin olive oil, are grass-fed and pasture-raised, and do not contain ingredients that are difficult to pronounce (a good indicator that it’s processed).
Tip: Space out the amount of fat you will eat during the day to prevent any stomach discomfort
Myth 4: The Only Benefit Is Weight Loss
Fact: You won’t just see the numbers going down on the scale, but you’ll also notice that you may be more focused. The keto diet helps to regulate hormones, stabilize blood sugar levels, enhance cognitive function, and improve gut health. There’s also research being done on how the diet could potentially benefit patients with cancer.
Myth 5: Exercising Is Not Recommended
Fact: Exercise! At the start of the diet, you may feel more tired, but it’s not an excuse to stop exercising. Your body is figuring out the fuel source. To get the most out of your workouts, make sure you’re eating enough and allowing enough time for recovery. You may also notice that you may need more carbs to exercise—it’s fine to up your carb intake a bit on workout days (listen to your body).
Myth 6: You Will Lose Muscle Mass
Fact: It’s possible to gain muscle mass while on the diet. A study published by the Journal of Strength and Conditioning Research found that following the keto diet while practicing strength training can pack on slabs of lean muscle.
Myth 7: Ketosis and Ketoacidosis Are the Same Phenomenon
Fact: They are two different conditions. Ketoacidosis is a dangerous diabetic complication when the body creates too many ketones in the blood. It’s important to note that this only happens in diabetics or those who have a history of metabolic dysfunction. As for ketosis, it is a metabolic state that occurs when we limit our carbohydrate intake and increase our fat intake, simply switching fuel sources.
Myth 8: You Will Always Feel Tired
Fact: You may experience fatigue during the adjustment period of the diet, but it goes away soon. The fatigue is commonly associated with the “keto flu,” but not everyone experiences this phenomenon. And if you do encounter the keto flu during the adjustment phase of the diet, it should last no longer than a week.
Myth 9: It’s a Short-Term Diet
Fact: The length of the diet depends on your needs and goals. A standard time frame for the diet is two to three months, and then reverting to normal eating patterns for a few weeks.
I opened the MSN news this morning and under the title, “50 Weight Loss Breakthroughs” I found these three interesting things.
I thought I would share them. I have never heard these facts or finds.
Learn about a new stomach pump
The Aspire Assist is a tube-like device that runs from inside your stomach to a valve on the outside of your abdomen. Doctors can install it without major surgery: A tube is inserted through a small incision into the stomach. After each meal, you can empty—aspirate—up to 30 percent of your meal into the toilet by opening a valve on the tube. It sounds bizarre, but ‘it works,’ Dr. Aronne says.
Avoid chemical exposure
Studies out of the Children’s Environmental Health Center at The Mount Sinai Medical Center in New York has found links between everyday chemicals called phthalates and obesity. Phthalates are found in fragrances, vinyl flooring, shower curtains and more. ‘Research has shown that exposure to these everyday chemicals may impair childhood neurodevelopment, but this is the first evidence demonstrating that they may contribute to childhood obesity,’ says the study’s lead author Susan Teitelbaum, PhD, associate professor in the Department of Preventive Medicine at Mount Sinai School of Medicine, in a news release. ‘This study also further emphasizes the importance of reducing exposure to these chemicals where possible.’ There are other household items that may be causing your weight gain.
An appetite-suppressing pacemaker
The Maestro Rechargeable System is an implantable pacemaker that controls appetite through electrical stimulation. Pulses interrupt hunger signals from the brain to the stomach. And ‘it works even better when supported by a dietitian,’ says Louis J. Aronne, MD, an obesity medicine specialist at The Comprehensive Weight Control Center of the Division of Endocrinology, Diabetes, & Metabolism at Weill Cornell Medicine in New York City. A healthy lifestyle program that combined online support from a dietitian with the implant ‘doubled the weight loss we see with this device,’ he says.
Nightshade fruits and vegetables belong to the family of Solanaceae plants of the Solanum genus. This group of plants contains more than 2,500 species that are widely used as food and medicine, according to Encyclopaedia Britannica. Some people have a sensitivity to nightshade plants and are unable to digest them fully. If you have a sensitivity, you may experience diarrhea, gas, bloating, nausea, painful joints, headaches and depression from consuming nightshades.
Potatoes are part of the nightshade family. This includes white, red, yellow and blue-skinned potato varieties. Sweet potatoes and yams are not nightshades, however, according to The Weston A. Price Foundation. If you have sensitivity to members of the nightshade family, You need to avoid foods made from potatoes, such potato salad, french fries and mashed potatoes. Also, be sure to read ingredient lists on all processed foods to avoid potatoes and potato starch.
- 2. Tomatoes
Another widely consumed member of the nightshade family are tomatoes. Although the culinary world refers to tomatoes as vegetables, scientifically, they fall into the category of fruit. Stay away from all raw tomatoes and also from cooked ones in other preparations such as in tomato sauce and ketchup. Be sure to read the ingredient lists on soups and condiments such as in salsas, hot sauces and marinades, because they often contain tomatoes.
All peppers belong to the Solanaceae family, as well. This includes bell peppers, jalapenos, habaneros, cayenne peppers and paprika. Paprika, a spice made from ground, dried peppers, is used in a variety of cuisines. Be sure to read labels and communicate well with servers and chefs when eating out to avoid it. Peppercorns are not a member of the nightshade family, even though they contain the word “pepper” within their name.
Eggplant appears in Italian, Thai, Indian and other ethnic cuisines, and even though you need to avoid eating eggplant if you have a nightshade sensitivity, you can easily avoid dishes such as eggplant Parmesan. If you are ordering a meal which states that it contains mixed vegetables, be sure to communicate that you cannot eat eggplant and other nightshades. When in doubt, avoid a food altogether.
Tomatillos, another member of the nightshade family, are often found in Mexican cuisine. The fruit grows well in warm climates and can be found as a wild weed in parts of Mexico, according to Organic Gardening. Tomatillos have a papery husk and hang like small round paper lanterns from the plants. When ripe, they’re either pale yellow or purple and have a slightly citrus like flavor. Most often, you’ll find tomatillos in sauces and salsas, such as salsa verde.
6. Goji Berries and Other Berries
Small, red goji berries fall into the nightshade family. These slightly sweet berries, sometimes called wolfberries, are native to Asia. They can be eaten raw, dried or made into a juice. They’re easy nightshades to avoid, but do read ingredient lists of all juices, smoothies, teas and nutritional supplements to be sure they don’t contain goji berries. Other berries that are nightshades include garden huckleberries, ground cherries and cape gooseberries, but not normal gooseberries nor blueberries.
If you are concerned about inflammation you may have read at one time or another that certain vegetables in the nightshade family can cause inflammation. Obviously, if you are trying to reduce inflammation in your body then eliminating these vegetables would make sense wouldn’t it? But should you be saying goodby to all tomato products forever? Are nightshades actually bad for you? Should you eliminate them all?
Well, here’s the lowdown on nightshades.
Firstly, what are nightshades?
Nightshades are members of the Solanaceae family which includes both edible and non-edible plants. Edible nightshades include:
- Potatoes (not sweet potatoes or yams)
- All peppers (not peppercorn), including hot peppers, chili peppers, sweet peppers and paprika
- Gogi berries
- Cape gooseberries (not normal gooseberries)
- Ground cherries
I can literally hear many of you groan when reading the above list. After all anyone eating a varied healthy diet is going to be including at least two thirds of that list every week. In fact it would seem that nightshades are fundamental to our modern day diet. It’s not just the actual tomatoes we are eating but consider pizza, marinara sauce (in fact most pizza sauces) ketchup, barbecue sauce ……. The list could go on and on! Potatoes are also another household staple in the form of baked potatoes, French fries, chips, mashed and roasted potatoes. I think we all eat peppers at least once a week these days in salads or roasted.
So we know we like them, we know we consume them often and we probably thought they were good whole foods we should be including in our diet. So what are the potentially problematic aspects of nightshades?
Nightshades contain substances called alkaloids, which can cause inflammation and stress. One type of alkaloid in nightshades, Solanine, has been studied for its ability to block cholintesterase, an important enzyme in nerve cells. The ability of this alkaloid to inhibit cholintesterase often results in joint stiffness and joint pain.
Another harmful substance in nightshades is calcitriol, a hormone that signals the body to update calcium from the diet. Although adequate dietary calcium supports hormones, excess calcitriol causes too much calcium in the blood. This results in calcium deposits in soft tissues, such as tendons and ligaments.
Nightshades are high in lectins, a substance produced in all plants as a natural pesticide. Lectins are “sticky” molecules that tend to attach to the walls of the intestine. The action of lectins on the small intestine lining can cause or exacerbate leaky gut. Leaky gut occurs when things like undigested carbohydrates or lectins create little gaps between the cells of the small intestine, allowing undigested food particles to escape into the blood stream.
So should you be eating nightshades at all?
Unfortunately, as with most things in life there is not one definitive answer, it really depends on the individual. However, there are a few medical issues that eating nightshades could exacerbate:
- Autoimmune diseases
- Ongoing inflammation
Also some of us are more sensitive to the lectin and alkaloid content of nightshades.
Often the only way to find out if you do have a sensitivity to nightshades is to eliminate them for approximately 30 days and introduce them back one by one and monitor your response. Or maybe contact your health care provider or nutritionist and arrange a food sensitivity test.
f you are not suffering with one of the above listed medical issues and feel that you do not have a severe sensitivity to nightshades then there are some tips to help you keep it that way.
How to eat nightshades
Choose ripe nightshades, since solanine levels are highest in unripe ones. For example, choose red tomatoes over green tomatoes and red peppers over green peppers.
Cook nightshades, cooking them reduces the alkaloid content up to 50%. Lectins are also degraded, to varying levels, with cooking.
Use moderation and variety. Ensure you are not eating them every day and reduce the how many you eat. Remember it is just not the whole food variety but the sauces and condiments you may be using.
I cannot say enough about child gates. Ever since having a kid they have been a part of my daily living. Every child warranted more child gates. I also used them for animals, every new puppy, they came in so handy.
I also use them to block doorways of areas that might have fresh paint in them or rooms that are being renovated. They are just a must have for me and my household.
Check the link below…
2. Pet carriers-
I must say I have always taken my animals to the vet. A pet carrier is a favorite thing here in my house and without them I might not successfully carry my animals to the vet for all their needs. Also pet carriers serve as a place to put a sick animal or an animal that has had surgery, needs a time out, or one that might not be feeling well.
Check out link below for them
3. Home Security Cameras-
Well I have been using mine for around 7 months. I absolutely appreciate mine and they are simple, run on Wi-Fi and are easy set up. You can program them to do motion detection or they can run all the time. You can insert a SD card and keep what they record. You can also operate them using your cell phone, computer or else.
These are also good to put something in them that you don’t want little hands to mess with, say for instance, a tool set, a bag of candy, etc. The little kids can’t open them.
They are really simple, effective, and cheap enough.
Check out the link below
How are you all doing? I hope you are well today and everyday.
As you know I write poems. I have published 3 self published books, for those who do not already know. I started this blog originally to get the information of those books out into the public.
I since have added recipes, news information, personal information share, music information shares, and song videos and lyric shares, as well as various other things.
I know it appears to some maybe, that I am all over the spectrum of things. I like being that way but I really feel the need to share things that other might enjoy.
I wrote up the RAKA AWARD, for those who don’t know what that is, look it up. It is an award for random acts of kindness. Hope you will check my page out to see more.
I recently started sharing products that I use and like. I am not sure for how long I will do this sort of posts but I feel it is good , if a person finds something that they like and to share that with others. If you are like me, you appreciate the information.
I think so far, I have a good variety of things. I do not like to be boring or mundane. So far, I have loved seeing the positive feedback others give me, and I hope to continue in doing so.
I hope you know, you all matter. I hope you know there is no one quite like you.
I hope you each feel loved, accepted and cherished.
I wish for you, that you see brighter days, see the sun rise and set on better days.
Continue encouraging others, reaching out to others, and caring about each other.
Life is so short, we have only this lifetime to be that beacon in someone’s dark world.
Mws R ❤