From the book The Hormone Reset Diet: Balance your Hormones and Lose up to 15 pounds in just 3 weeks! by Sara Gottfried. Copyright © 2015 by Sara Gottfried. Reprinted by permission of HarperOne, an imprint of HarperCollins Publishers.
Here's a mind-bender: Being overweight often has nothing to do with calories or exercise. For a huge number of us, the problem is instead about misfiring hormones. Research is still catching up with this paradigm shift, which has yet to be comprehensively studied. But seeing how this revelation has helped my patients (and me) slim down and feel better gives me confidence that it's true for most women who are trying to lose weight and can't. (In as little as 30 days, you can be a whole lot slimmer, way more energetic, and so much healthier just by following the simple, groundbreaking plan in The Thyroid Cure
!) You already know about some weight-affecting hormone issues, like thyroid and insulin imbalances. But other, more subtle ones could also be keeping you from the body you want. Biology class, anyone?
The "Experts" MIGHT Be Waking Up.."It is clear that we made a major mistake in recommending the increase of carbohydrates load to >40 % of the total caloric intake. This era should come to an end if we seriously want to reduce the obesity and diabetes epidemics.Such a move may also improve diabetes control and reduce the risk for cardiovascular disease.Unfortunately, many physicians and dietitians across the nation are still recommending high carbohydrates intake for patients with diabetes, a recommendation that may harm their patients more than benefit them."
~Osama Hamdy, M.D.
, Ph.D. Medical Director, Joslin Diabetes CenterBut they are still recommending diabetics eat carbs..
Republished....by Dr. KandilakisHeart surgeon speaks out on what really causes heart disease
Dr. Dwight Lundell
We physicians with all our training, knowledge and authority often acquire a rather large ego that tends to make it difficult to admit we are wrong. So, here it is. I freely admit to being wrong. As a heart surgeon with 25 years experience, having performed over 5,000 open-heart surgeries, today is my day to right the wrong with medical and scientific fact. I trained for many years with other prominent physicians labelled "opinion makers." Bombarded with scientific literature, continually attending education seminars, we opinion makers insisted heart disease resulted from the simple fact of elevated blood cholesterol. The only accepted therapy was prescribing medications to lower cholesterol and a diet that severely restricted fat intake. The latter of course we insisted would lower cholesterol and heart disease. Deviations from these recommendations were considered heresy and could quite possibly result in malpractice. It Is Not Working!
These recommendations are no longer scientifically or morally defensible. The discovery a few years ago that inflammation in the artery wall is the real cause of heart disease is slowly leading to a paradigm shift in how heart disease and other chronic ailments will be treated. The long-established dietary recommendations have created epidemics of obesity and diabetes, the consequences of which dwarf any historical plague in terms of mortality, human suffering and dire economic consequences.
Despite the fact that 25% of the population takes expensive statin medications and despite the fact we have reduced the fat content of our diets, more Americans will die this year of heart disease than ever before. Statistics from the American Heart Association show that 75 million Americans currently suffer from heart disease, 20 million have diabetes and 57 million have pre-diabetes. These disorders are affecting younger and younger people in greater numbers every year.Simply stated, without inflammation being present in the body, there is no way that cholesterol would accumulate in the wall of the blood vessel and cause heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped.
Inflammation is not complicated -- it is quite simply your body's natural defence to a foreign invader such as a bacteria, toxin or virus. The cycle of inflammation is perfect in how it protects your body from these bacterial and viral invaders. However, if we chronically expose the body to injury by toxins or foods the human body was never designed to process,a condition occurs called chronic inflammation. Chronic inflammation is just as harmful as acute inflammation is beneficial.
What thoughtful person would willfully expose himself repeatedly to foods or other substances that are known to cause injury to the body? Well, smokers perhaps, but at least they made that choice willfully.
The rest of us have simply followed the recommended mainstream diet that is low in fat and high in polyunsaturated fats and carbohydrates, not knowing we were causing repeated injury to our blood vessels. This repeated injury creates chronic inflammation leading to heart disease, stroke, diabetes and obesity. Let me repeat that: The injury and inflammation in our blood vessels is caused by the low fat diet recommended for years by mainstream medicine. What are the biggest culprits of chronic inflammation
? Quite simply, they are the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods. Take a moment to visualize rubbing a stiff brush repeatedly over soft skin until it becomes quite red and nearly bleeding. you kept this up several times a day, every day for five years. If you could tolerate this painful brushing, you would have a bleeding, swollen infected area that became worse with each repeated injury. This is a good way to visualize the inflammatory process that could be going on in your body right now. Regardless of where the inflammatory process occurs, externally or internally, it is the same. I have peered inside thousands upon thousands of arteries. A diseased artery looks as if someone took a brush and scrubbed repeatedly against its wall. Several times a day, every day, the foods we eat create small injuries compounding into more injuries, causing the body to respond continuously and appropriately with inflammation. While we savor the tantalizing taste of a sweet roll, our bodies respond alarmingly as if a foreign invader arrived declaring war. Foods loaded with sugars and simple carbohydrates, or processed with omega-6 oils for long shelf life have been the mainstay of the American diet for six decades. These foods have been slowly poisoning everyone.How does eating a simple sweet roll create a cascade of inflammation to make you sick?
Imagine spilling syrup on your keyboard and you have a visual of what occurs inside the cell. When we consume simple carbohydrates such as sugar, blood sugar rises rapidly. In response, your pancreas secretes insulin whose primary purpose is to drive sugar into each cell where it is stored for energy. If the cell is full and does not need glucose, it is rejected to avoid extra sugar gumming up the works.
When your full cells reject the extra glucose, blood sugar rises producing more insulin and the glucose converts to stored fat.
What does all this have to do with inflammation? Blood sugar is controlled in a very narrow range. Extra sugar molecules attach to a variety of proteins that in turn injure the blood vessel wall. This repeated injury to the blood vessel wall sets off inflammation. When you spike your blood sugar level several times a day, every day, it is exactly like taking sandpaper to the inside of your delicate blood vessels.
While you may not be able to see it, rest assured it is there. I saw it in over 5,000 surgical patients spanning 25 years who all shared one common denominator -- inflammation in their arteries.
Let's get back to the sweet roll. That innocent looking goody not only contains sugars, it is baked in one of many omega-6 oils such as soybean. Chips and fries are soaked in soybean oil; processed foods are manufactured with omega-6 oils for longer shelf life. While omega-6's are essential -they are part of every cell membrane controlling what goes in and out of the cell -- they must be in the correct balance with omega-3's.
If the balance shifts by consuming excessive omega-6, the cell membrane produces chemicals called cytokines that directly cause inflammation.
Today's mainstream American diet has produced an extreme imbalance of these two fats. The ratio of imbalance ranges from 15:1 to as high as 30:1 in favor of omega-6. That's a tremendous amount of cytokines causing inflammation. In today's food environment, a 3:1 ratio would be optimal and healthy.
To make matters worse, the excess weight you are carrying from eating these foods creates overloaded fat cells that pour out large quantities of pro-inflammatory chemicals that add to the injury caused by having high blood sugar. The process that began with a sweet roll turns into a vicious cycle over time that creates heart disease, high blood pressure, diabetes and finally, Alzheimer's disease, as the inflammatory process continues unabated.
There is no escaping the fact that the more we consume prepared and processed foods, the more we trip the inflammation switch little by little each day. The human body cannot process, nor was it designed to consume, foods packed with sugars and soaked in omega-6 oils.
There is but one answer to quieting inflammation, and that is returning to foods closer to their natural state. To build muscle, eat more protein. Choose carbohydrates that are very complex such as colorful fruits and vegetables. Cut down on or eliminate inflammation- causing omega-6 fats like corn and soybean oil and the processed foods that are made from them.One tablespoon of corn oil contains 7,280 mg of omega-6; soybean contains 6,940 mg. Instead, use olive oil or butter from grass-fed beef.Animal fats contain less than 20% omega-6 and are much less likely to cause inflammation than the supposedly healthy oils labelled polyunsaturated
. Forget the "science" that has been drummed into your head for decades. The science that saturated fat alone causes heart disease is non-existent. The science that saturated fat raises blood cholesterol is also very weak. Since we now know that cholesterol is not the cause of heart disease, the concern about saturated fat is even more absurd today.
The cholesterol theory led to the no-fat, low-fat recommendations that in turn created the very foods now causing an epidemic of inflammation. Mainstream medicine made a terrible mistake when it advised people to avoid saturated fat in favor of foods high in omega-6 fats. We now have an epidemic of arterial inflammation leading to heart disease and other silent killers.What you can do is choose whole foods your grandmother served and not those your mom turned to as grocery store aisles filled with manufactured foods.
By eliminating inflammatory foods and adding essential nutrients from fresh unprocessed food, you will reverse years of damage in your arteries and throughout your body from consuming the typical American diet.
Keto OS, a product that offers the most effective delivery of Ketones can promote normal blood sugar mgmt.
The benefits of therapeutic ketones, and ketone supplementation are vast, and as research continues to expand, the list keeps growing. Currently, research support the use of ketones for the following benefits: • Weight loss • Blood sugar balance and enhanced insulin sensitivity • Increase satiety, and decreased food cravings • Improved energy levels, oxygen capacity, motor performance & athletic performance • Mostly due to the impact of ketones on enhanced blood flow, through vasodilation • Migraine treatment • Neuroprotective benefits in seizure disorders; ADHD; Alzheimer ’s disease, memory and cognitive function; Parkinson’s Disease and Multiple Sclerosis • Autism and improved behaviour and social impacts • Mood stabilization in bipolar disorder (type II) • Stroke prevention; cardiovascular disease; metabolic syndrome management; improved cholesterol levels • Inflammation management • Endurance enhancement.
A great deal of diets in type 2 diabetes regularly concentrate on weight loss, so it may appear to be insane that a high-fat eating routine can be one answer to diabetes. Be that as it may, the ketogenic (keto) diet, high in fat and low in carbs, can possibly change the way your body stores and uses vitality, facilitating diabetes side effects.
With the keto diet, your body converts fat, rather than sugar, into energy. The diet was made in 1924 as a treatment for epilepsy, however the impacts of this eating pattern are additionally being contemplated for potential helpfulness with type 2 diabetes. The ketogenic diet may enhance blood glucose (sugar) levels while likewise lessening the requirement for insulin. On the other hand, the diet does comes with risks, so make sure to talk about it with your doctor before rolling out exceptional dietary improvements.
The keto diet has been looked at for different conditions, as well. "The ketogenic diet has been utilized for a considerable length of time as a part of pediatric epilepsy and has likewise seen some exploration in the oncology setting," said Amber L. Taylor, MD, director of the Diabetes Center at Mercy Medical Center in Baltimore. "It is low protein and carbs, basically all fat. The body changes to making ketones as fuel, which may not be as unsafe as we for the most part think."
Individuals on the diet "are needed to maintain a strategic distance from all bread, rice, potatoes, pasta, flour, bland vegetables, and dairy," she said. "They depend fundamentally on meat, eggs, fats, and poultry, once in a while requiring supplements. The eating routine can be entirely low in vitamins, minerals, and supplements and require supplementation."
The ketogenic diet has the potential to decrease blood glucose levels. Cutting carbohydrates is often recommended for people with type 2 diabetes because carbohydrates turn to blood sugar and, in large quantities, can cause blood sugar spikes. If you already have high blood glucose, then eating too many carbs can be dangerous. By switching the focus to fat, some patients can experience reduced blood sugar.
A recent study adds to the growing body of research evaluating low carbohydrate and very low carbohydrate diets. Working with a group of overweight and obese adults, all of whom qualified as either pre-diabetic or type 2 diabetics, researchers employed two different dietary strategies. Randomly assigned to either a standard American Diabetic Association diet (ADA: count your calories, keep fat low and carbohydrates moderate) or a low-carb diet designed to induce ketosis (LCK: very low in carbs, high in fat, and calories unrestricted), the participants were instructed and followed for three months.
Evaluation at three months discovered a huge contrast, with the LCK gathering getting a charge out of a huge drop in their hemoglobin A1C, or general glucose, perusing. A far more prominent segment of the LCK bunch (44% versus 11%) had the capacity end one or a greater amount of their diabetes solutions, and lost 5.5 kg contrasted with 2.6 kg.
General a uniquely unrivaled result, in only 3 months, working with high hazard patients. The LCK diet can show certain difficulties that may require supervision by an experienced clinician yet in general is taking home a great deal of blue ribbons when contrasted with standard dietary intercessions for fat misfortune, metabolic syndrome, and type 2 diabetes.
Numerous individuals with type 2 diabetes are overweight, so a high-fat diet can appear to be unhelpful. The objective of the ketogenic diet is to have the body use fat for energy rather than carbohydrates or glucose. To stay energized, a man on the keto eating regimen gets a large portion of their vitality from fat, with a littler piece of the eating routine originating from sugars and protein.
The ketogenic diet doesn't mean you ought to load up on high protein foods, however. Heart-healty fats are the way to maintaining overall health. Some healthy foods that are regularly eaten in the ketogenic diet includes:
fish, for example, salmon
For additional resources and recipes for delicious ketogenic diet foods, such as breads and cupcakes with all natural ingredients, check out the following website:
Here are some of the recipes:Breakfast Keto Pizza Waffles
You can top the pizza waffle with anything you’d like to – scrambled eggs and bacon with some ranch as the sauce. Or, go another route and do a bit of chicken, homemade BBQ sauce, and cheese. The possibilities are endless – but the base of the pizza (the waffle) will stay the same. It will hold up well and provide the perfect vehicle to put delicious toppings into your mouth.
Yields 2 Breakfast Keto Pizza Waffles
- 4 large Eggs
- 4 tbsp. Parmesan Cheese
- 3 tbsp. Almond Flour
- 1 tbsp. Psyllium Husk Powder
- 1 tbsp. Bacon Grease (or Butter)
- 1 tsp. Baking Powder
- 1 tsp. Italian Seasoning (or spices of choice)
- Salt and Pepper to Taste
- 1/2 cup Tomato Sauce (we use Rao’s)
- 3 oz. Cheddar Cheese
- 14 slices Pepperoni (optional)
Immersion blend all ingredients (except for tomato sauce and cheese) together until it thickens.
Heat your waffle iron and add half of the mixture. Cook until finished, then repeat.
Add tomato sauce (1/4 cup per waffle), and cheese (1.5 oz. per waffle) on the top of each waffle. Then, broil for 3-5 minutes in the oven. Optionally add pepperoni to the top of these.
This makes a total of 2 Breakfast Keto Pizza Waffles. Each pizza waffle comes out to be 526 Calories, 41.5g Fats, 5g Net Carbs, and 29g Protein.
Nacho Chicken Casserole
One tip to make things go a little quicker is to pre-cook the cauliflower when you start browning the chicken. It will still be warm enough to melt the cheese into the cauliflower, and will save on 5-6 minutes of down time while you’re cooking. This way, you can have everything ready in just about 30 minutes.
Yields 6 servings of Nacho Chicken Casserole
- 1.75 lbs. Chicken Thighs, boneless skinless
- 1 1/2 tsp. Chili seasoning
- 2 tbsp. Olive Oil
- 4 oz. Cream Cheese
- 4 oz. Cheddar Cheese
- 1 cup Green Chilies and Tomatoes
- 3 tbsp. Parmesan Cheese (~45g)
- 1/4 cup Sour Cream
- 16 oz. package Frozen Cauliflower
- 1 medium Jalapeno Pepper
- Salt and Pepper to Taste
Pre-heat oven to 375F. Chop and season chicken, then cook over medium-high in olive oil until browned.
Add cream cheese, sour cream and 3/4 of the cheddar. Stir together until melted and mixed. Add tomatoes and green chili and mix well. Add everything to a casserole dish.
Microwave frozen cauliflower until cooked through. Use an immersion blender to blend with remaining cheese into a mashed potato-like consistency. Season to taste.
Cut a jalapeno into chunks. Spread cauliflower mixture over the top of the casserole, then sprinkle jalapeno pepper over the top. Bake for 15-20 minutes.
This makes a total of 6 servings of Nacho Chicken Casserole. Each serving comes out to be 426 Calories, 32.2g Fats, 4.3g Net Carbs, and 30.8g Protein.
Easy Keto Strawberry Shortcakes
Summer is such a treat on keto as the berries are in season and there’s so many things to make with them! The weather this year has made the harvests bountiful and they’ve been popping up at just about every farmers market we’ve been to. Since summer’s coming to a close, we thought that picking up some strawberries would be a great idea before they’re out of season!
The keto cloud bread does perfect with this easy shortcake recipe. Instead of using the traditional biscuit or croissant pre-made dough to make the shortcake portion, these light and fluffy cakes are a great complement with the acidic strawberries and rich whipped cream. They are so light and fluffy, it’s almost having a keto angel food cake sandwiching the delicious filling.
Yields 5 Keto Strawberry Shortcakes
Keto Puff Cakes
- 3 large Eggs
- 3 oz. Cream Cheese
- 1/4 tsp. Baking Powder
- 1/2 tsp. Vanilla
- 2 tbsp. Erythritol
- 10 medium Strawberries
- 1 cup Heavy Cream
Preheat oven to 300F. Separate the egg whites from the yolks. Start the beat the egg whites until they are fluffy.
In the container with the yolks, add cream cheese, baking powder, and erythritol and beat until smooth.
Fold egg whites slowly into the egg yolk mixture, then spread evenly on a baking sheet with a silpat.
Bake for 25-30 minutes. Let cool, then sandwich whipped cream and strawberries between 2 cakes.
This makes a total of 5 Keto Strawberry Shortcakes. Per shortcake, it comes out to be 271 Calories, 28.2g Fats, 3.5g Net Carbs, and 5g Protein.
Keto Mushroom Wild Rice Pilaf
All in all, this is a great side dish. You just have to be a little careful with portioning, as hemp seeds are very high in fat – so just a little can go a long way (in terms of calories). I gave about 1/3 cup servings, which is what it came out to be when I added in all of the other ingredients – just enough to give you a perfect side dish with just about any meal.
Though I find this works extremely well paired with chicken, I can see pork or beef being an amazing meal with it too. You can easily change the spices up to form to the flavors you want, and make different kinds of wild rice dishes with it. Bon appetit!
Yields 4 servings of Keto Mushroom Wild Rice Pilaf
- 1 cup Hemp Seeds
- 2 tbsp. Butter
- 3 medium Mushrooms
- 1/4 cup Sliced Almonds
- 1/2 cup Chicken Broth
- 1/2 tsp. Garlic Powder
- 1/4 tsp. Dried Parsley
- Salt and Pepper to Taste
Slice mushrooms and almonds, then add to pan with butter on medium-high heat.
Once mushrooms are soft, add hemp seeds, chicken broth, and seasoning to the pan. Mix well and turn heat to medium low.
Once you're happy with the consistency, turn the pan off and dish out!
This makes a total of 4 servings of Keto Mushroom Wild Rice Pilaf. Each serving comes out to be 325 Calories, 26.3g Fats, 1.3g Net Carbs, and 14.8g Protein.
Kristeen, C. (2014, August 13). How the Ketogenic Diet Works for Type 2 Diabetes. Healthline Network.Retrieved from http://www.healthline.com/health/type-2-diabetes-ketogenic-diet#Effects3
Deborah, G. (2014, April 26). Ketogenic Diet Better for Type 2 Diabetes. Dr. Deborah MD. Retrieved fromhttp://www.drdeborahmd.com/ketogenic-diet-better-type-2-diabetes
Robert, P. Extremely Low-Carb “Ketogenic Diet” Leads to Dramatic Reductions in Type 2 BG Levels, Medications. Diabetes Health. Retrieved from http://www.diabeteshealth.com/extremely-low-carb-ketogenic-diet-leads-to-dramatic-reductions-in-type-2-bg-levels-medications/