Keto Masterclass Module 5

This module was a review of the things we learned already. It was called the Getting Ready Module. It explains that you need to do these 4 things before you get started.  Well I have already started but have such a long way to go that I will do them now as I continue on this new journey.

Photos are the first thing that is suggested. Take a front, back and side photo with the least amount of clothing on that you feel comfortable with .  It did say be careful where you store these photos if you don’t want them going online and end up on social media.  I have not done this yet but I will do it today I hope.

Number two is measurements of you waist and hips. You can keep track of other measurements also if you like; arms, thighs, chest and etc.  The  waist-to-hip ratio is a simple and effective tool to track inches lost as well as provide an indicator of our improved metabolic health.

This is a super easy process:

Step 1: Measure your waist at the narrowest portion

Step 2: Measure your hips at the widest portion.

Step 3: Divide your waist measurement by your hip measurement

Starting weight is the next thing it says to do. It suggests that you weigh to begin and then again in a week.  After that time hide your scale and don’t weigh for a month. You aren’t supposed to be a scale watcher.  I am really bad about this.  Track photos, performance, and how our clothes fit for a better sense of real progress.  It showed a photo of a girl who only lost 2lbs but lost inches. So if you don’t have tons of weight to lose like me your progress may be more in inches.  I have not done my measuring either. Another thing to put on my checklist.

Number 3 is the tight pants test. We all have those pants that are a little snug on us. Keep these around to get a better idea of how your body is changing. In my case, I may end up keeping several pair around as my body becomes what it should be.

Number 4 are a few supplies you must have.  You probably already have these in your kitchen, digital scale, measuring cups and measuring spoons to help keep track of our food intake. It also said that we will get where we can just eye-ball things but until then you can use these devices.  You can get a blood ketone monitor and strips.  Robb doesn’t recommend the urine strips because they can be inaccurate.

At the very end of the module this is what Robb says

It may be worth mentioning that I’m not in the camp that believes “the higher the ketones the better.” One can get ketones quite high with things like exogenous ketones (salts, esters and MCT oil for example) and there are absolutely situations which warrant this approach (epilepsy, protection against hyperbaric oxygen, etc). But for fat loss the key is appetite control. Adequate protein and a mild caloric deficit ensure that we do not overeat and our weight loss is from fat stores, not lean body mass. That’s the goal, not the highest level of ketones possible.

Well I am going to put 3 of these things on my checklist. I have the supplies and I just ordered the keto monitor because I would like to know my level.

Well I am off to get some of the stuff done on my checklist.  I hope ya’ll have a wonderful day. I know I am!

 

 

Not for Everyone

In Module 3 is Keto for Everyone Robb says that it is not for everyone.  That is the first time that I have heard a diet claim like that.  All the diets that I have ever heard of tell you that they are the only one that will work for you.  Which we all know is a bunch of bologna! Every person is different and what works for one person doesn’t work for another.

If you are pregnant or breastfeeding you have to make sure that you are eating enough because keto will make you feel not hunger.  You need to keep that milk supply up. High stressed people may not find it works for them right now or maybe need to make a slow move into ketosis. For super workout people you may need more carbs than what the diet says is normal.  You just have to learn what your body is telling you.

Another thing this one talked about was electrolytes. It is saying the FDA recommendations are far less than what you need daily.  This is what Robb recommends, but he does say try to shoot for the higher end.

• 5000-7000 mg/day sodium

• 300-500 mg/day magnesium

• 1000-3500 mg/day potassium

I always thought that just athletes were the ones that needed all those electrolytes. You learn something new everyday.

He also said we should taking the minerals in a form that is easiest for our body to absorb. He recommends these:

• Sodium: sodium chloride

• Magnesium: choose magnesium citrate, glycinate or threonate. ***Avoid magnesium oxide—it’s been known to upset stomachs and cause frequent bathroom trips.

• Potassium: Potassium chloride or potassium citrate

He gave a couple of recipes to make your own electrolyte drinks that you can sip on all day.  He also said you can get them from things like; pickle juice, bone broth with extra salt, bouillon and add a magnesium pill or salt stick vitassium. I will give a couple of these a try to let you know how they work out for me.

Also in the module what things might occur when going into Ketosis. In the beginning it could be rough the first few days as your body learns to burn fat instead of sugar. After this things start getting better. You start feeling better. Long term you body adjust to running on fat and life is good.

It also talked about rapid water loss.  Yes, you will pee a lot. I may lose weight fat at first but just don’t get depressed when this stops because it was just the water.  You will still loose weight but it might be at a slower rate.

The module also talked about problem and solutions to the diet. Most of the problems can be easily solved by adding more electrolytes to your day or drinking enough water.

It was an interesting module and I learned some new stuff.  Let’s see what the next module teaches us.

Talk to you soon.

 

Keto Masterclass Module 2-More to Think About

There are 13 modules to this course, so I hope you travel with me while I take it.

I have watched the video and am now doing the reading and the work sheet.  I will add inserts from the course that I find interesting.

If carbohydrates, proteins, or calories in general are sufficiently limited, fat enters our mitochondria (specifically in the liver) in large amounts. Without sufficient glucose (or protein) to catalyze the metabolism of fats, we shift to a different process, ketosis, which solves several problems simultaneously. Ketosis takes the high energy fat molecules stored in our bodies and converts them to ketone bodies, which can fuel the heart, muscles, organs, and perhaps most importantly, the brain.

Ketosis and Ketoacidosis are totally different. Ketosis is a healthy way to live where Ketoacidosis is very dangerous.  Ketoacidosis is a result of poor management of diabetes and in severe cases can cause coma or death. Ketoacidosis is too many ketones, diabetes is too much blood glucose.

The benefits of going on the Keto diet are:

  1. burn stored body fat
  2. stable blood sugar
  3. improved sleep
  4. decreases hunger
  5. consistent energy throughout the day
  6. decreased inflammation
  7. Mitochondrial biogenesis – energy production centers for our cells
  8. enhanced cognition – no more brain fog – Boy, I need this!
  9. improved blood lipids – HDL increase; LDL, triglycerides, and glucose decrease
  10. decreased disease potential

He does keep mentioning that this diet has to be set for you.  That one size does not fit all.  You need to figure out how many carbs you need to get into ketosis and feel good.  Some people need more carbs than others.

Robb talked about cholesterol and lipoproteins today.  He explained it like this: the lipoproteins are the cars, buses and motorcycles that carry the cholesterol. If too many cars cause a traffic jam near the entrance of an artery there could be trouble.  Anyway it made sense to me the way he told it.

I learned a lot today.  We will see what I learn tomorrow.

Something to Think About

Ok so I am still trying to figure out all this Keto diet stuff.  I came across something called Keto Masterclass with Robb Wolf.  I figure I would take it and see if it helps.  I thought I would let ya’ll know how it is going as I travel down my new road.

The first module is called The Foundation. The audio I listened to was interesting but a lot of it I knew like things that can affect your health.  That stress is not good for you.  I even knew that you should hang with like-minded people and your life is so much smoother.  He talks about the 4 Keto Levers; Macro, Movement, Sleep and Stress.  I know if I don’t get a good nights sleep that I have a bad day.  If I use my CPAP then I do have to admit that I sleep a lot better.  Besides David doesn’t have to listen to me rock the house.  Macro is all this great junk food we have.  He said that does something to our genes that cause them not to tell us when we are full.  I can relate to that feeling.  You know when you get up from dinner and are thinking what can I eat now.  I don’t feel full, you say to yourself.  He talked about epigenetics.  From what I can gather you can change your genes. I don’t mean change you DNA.  I kind of look at it like training a dog if you are training a dog with love he will behave well but it you are cruel to it the poor thing only knows how to act cruel.  So if we only give our genes bad things they will not behave but if they are given good things your life will change.  He showed a set of identical twins where one was a runner and one a weight lifter.  Their body shapes were totally different because one burned more carbs than the other or one ate more protein or the different exercise they do.  I guess this is why they say the Keto diet is a life change.

This something that was printed out to read.  There is more too it but I just copied this part.

Epigenetics is the study of changes in your physical characteristics (your phenotypes) that are caused by how your cells read your genes. Your cell membranes are the regulators of your body, determining which molecules are allowed or not allowed into the cell. These molecules also have the ability to influence which characteristics are turned on or off.

Something I read the other day when I was researching Keto diet and breastfeeding for my daughter.  It said that babies are born in Ketogenic which I found interesting.  Anyway it says there is not a problem to be on the diet while pregnant and breastfeeding.

Well I will keep you posted as I travel down this road.