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There are too many diet myths out there, and if you haven’t seen any weight-loss results, you may have fallen victim to one. Understanding how food affects your weight is the first step towards shedding those unwanted pounds.
Have you been counting your calories but still see no difference on the scale? Do you have less energy but not less belly fat? Is your muscle mass shrinking but not your thighs? Your problem may be that you believed the myth of counting calories, one of the biggest myths in the diet community.
Weight gain and loss isn’t primarily affected by the number of calories you consume but rather what form those calories come in. Weight gain is caused by high blood glucose levels, which is caused by an overconsumption of sugar. Even though you might have cut out sugary foods like desserts, candy, and white bread, you may be consuming a massive amount of hidden sugar on a regular basis.
Carbs exist in more foods than just your dinner rolls. Consuming these hidden carbs is likely affecting your ability to lose weight. Even “healthy” carbs are converted into glucose during digestion. Commonly consumed carbohydrates include:
- Whole-wheat bread
- Potatoes
- Fruits, such as apples, pears, bananas, and grapes
- Yogurt
- Beans
Ketogenic diets were originally developed for children suffering from epilepsy, but these diets soon proved to be the key to weight loss. Ketogenic diets focus on eliminating carbohydrates from your diet. Instead of burning carbs for energy, you get your energy supply from proteins and healthy fats. Any minimal carb intake comes in the form of fibrous vegetables. The goal of a ketogenic diet is to reach a metabolic state called ketosis.
Ketosis
Reaching ketosis is ideal for people looking to burn fat. When your metabolic state reaches ketosis, your body begins breaking down fat stores for energy. Ketosis can only occur when there are low insulin levels in the blood, which occurs when there are low blood glucose levels.
Ketogenic Diet Breakdown
Contrary to popular belief, eating (healthy) fats is the key to weight loss. Fats have almost no effect on blood glucose and insulin levels. Instead, they are broken down and used as an immediate source of energy. Healthy fats should make up the bulk of your diet. Healthy fats include:
- Olive oil
- Avocados
- Olives
- Flaxseed
- Fatty fish
- Nuts (almonds, peanuts, cashews, pecans, walnuts)
- Beef
- Pork
- Chicken
In a ketogenic diet, proteins are consumed in the second largest quantity. Proteins help ensure that your body is building muscle. They are also a good source of energy. However, the digestion of protein does result in glucose, so it is important to eat moderate levels of protein to prevent your blood glucose levels from rising. Proteins you should be eating include:
- Chicken
- Whole eggs
- Salmon
- Turkey
- Beef
- Pork
- Flaxseed
Minimal carbs are eaten in a ketogenic diet. It is unhealthy to completely cut out carbs because your brain needs some glucose to function normally. The carbs you do consume should be in the form of fibrous, nutrient-packed vegetables and dairy. Some carbs you can include in your diet are:
- Cheese
- Green and black olives
- Spinach
- Lettuce
- Mushrooms
- Artichokes
- Broccoli
- Bell peppers
- Green beans
- Brussel sprouts
- Pumpkin
- Tomatoes
A ketogenic diet has a wide variety of benefits other than weight loss. Many patients find that following a ketogenic diet changes the way they feel day to day. You may find that you have more energy, increased mental clarity, increased focus, strength gain, a better mood, less inflammation and joint pain, better gut health, and clearer skin.
A ketogenic diet significantly alters the regular environment of your body. This diet should not be tried without the guidance of a medical professional. At Vitality Medical & Wellness Center, we have a staff of trained professionals to help you develop a ketogenic diet for your lifestyle. Our diet plans ensure that you are consuming nutrient-rich foods with the right calorie intake to maintain your body’s function. Without proper guidance, many people suffer from malnutrition during their weight-loss journey. Click here for more information on malnutrition and weight loss.
To work in conjunction with your guided ketogenic diet, we offer a variety of supplements and aids to help you on your weight-loss journey. These products can be a great way to kick off your diet or help ensure that you are receiving the proper nutrients.
- Keto-OS
- Vita Fuel
- Vita Nac
- Vita l-Carnitine
- L-Carnitine
- Nac
To see if a ketogenic diet is the key to your weight loss, schedule a consultation at Vitality Medical & Wellness Center today. Contact us at (702) 660-4968, or fill out our online contact form here for more information.
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This past month, my husband and I went for a week long vacation to Las Vegas.
I am over five months eating Keto and keeping my body in ketosis, and I wasn’t about to mess that up while on vacation.
It took some planning and preparation, but I managed to have fun and keep my ketosis streak going!
I think it’s important to note here that I couldn’t have done this within the first couple of months of starting Keto. I just wouldn’t have had the discipline and would have been more hungry each day. Something to think about when planning a vacation!
Here is how I did it and how you can do it too!!
Preparation BEFORE leaving:
We stayed on the strip. We Ubered directly over to the hotel and didn’t rent a car, so we had no convenient access to a grocery store. I even checked out the many Walgreen’s on the strip and “convenient shops” inside the different casino’s.
Other than water, there really was no Keto foods or drinks to purchase. No grocery shopping meant preparing some snack foods before the trip.
We stayed in the Harrah’s hotel and casino, and I knew our room didn’t have a refrigerator or a microwave, so I had to plan to prepare food that didn’t require refrigeration or heating up.
- WATER- I knew I needed to stay hydrated and water was a must, so I prepared by emptying a couple of water bottles to take with me. I also packed a pitcher, with a water filter. Each day, I refilled the water bottles, with my filtered water and placed them in the ice bucket, which I filled from the hotel’s ice machine. This gave me an unlimited amount of cool, fresh tasting water every day.
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- FLAVOR- I don’t drink alcohol and there are a LOT of carbs in alcohol anyway, but I didn’t want to be stuck with plain water all the time, so I planned ahead and brought a bag of ZipFizz, Mio, and Dansai water flavors with me. I even threw in a bottle opener to easily open the Zip Fizz tubes. The Zip Fizz also gave me some nutrients like potassium and magnesium that I wouldn’t normally get from just plain water. Sometimes I even added a Mio flavor to my Zip Fizz to change it up!
- PROTEIN– Jerky was my protein of choice, and also didn’t require refrigeration. Perfect for traveling. The only problem is that most store bought jerky has fillers and added sugar in them. So, I prepared my own jerky ahead of time by dehydrating some sliced steak that was marinated in my own jerky flavoring. It turned out great and was a nice treat to have! I also packed some Pork Rinds, which not only gave me some protein, but helped me out on those days I really wanted a salty crunch.
- FAT- I made a couple of treats that offered enough fat to offset my protein. I baked up my yummy almond sugar cookies for those days I had a sweet tooth, and I wrapped up enough Coconut-Pecan Granola Bars and my Chocolate Almond-Coconut Clusters to give me a chewy-munchy fix! I loaded them all up in box so my treats wouldn’t get smashed and broken up. It worked perfectly!
Restaurant Keto eating in Vegas:
Every day was an adventure in Las Vegas. Of course I wasn’t weighing myself, but I did try to keep track of my macros on my CarbManager App while I was there, so I didn’t get too far off.
We ate out at least once a day and did a lot of walking on the strip, so I felt like I got some exercise in too. I also had a diet soda, every so often, when we went out! ( 😉 My naughty drink without the sugar carbs) Here are the restaurants my husband and I went to and how I stuck to Keto eating.
We actually ate here twice. The first time, I got their Chicken Caesar Salad, without croutons. It was okay, tasted just like any other caesar salad I’ve had before, but the portions were huge and I couldn’t even finish it. It was also nice and refreshing.
The second time we ate there, my husband ordered the Double Cheeseburger in Paradise. When the dish came, he removed one of the hamburger patties for me and finished off the burger and fries. I was more than satisfied and the cheeseburger patty was very flavorful!
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One of our days, I actually ate so light, I had enough carbs to spare, so we went to Amorino on the Linq Promenade for a yummy Gelato. With no added sugar and a very small dish of my Raspberry gelato, I was able to indulge for an evening!
We went to the House of Blues at Mandalay Bay for a private event, so we didn’t get to eat directly off the menu. But there were certainly enough keto foods to eat. I am sure it is not too far off from what is offered on their restaurant menu. I had choices between collared greens, salad, jumbo shrimp, chicken, and pulled pork. There was plenty to choose from and everything tasted wonderful! Plus, the entertainment was awesome!!
We went to Gordon Ramsay Burger in Planet Hollywood. I figured with a menu full of burgers, I wouldn’t have a problem finding anything. I ordered the Forest Burger without the bun and with a lettuce wrap. As you can see, the lettuce wrap literally took over my burger. The burger was mediocre and not near as juicy and enjoyable as the cheeseburger from Margaritaville. It is definitely doable to eat Keto here, but I am not convinced it was the best tasting food. Maybe we caught them on an off day.
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Lastly, we tried Hash House a go go at the Linq. You can’t go wrong with a place that serves breakfast 24/7!! I recommend calling ahead and making reservations, because our wait was almost an hour. Other than the wait, the service was great, and the food plates were HUGE! Unfortunately, the huge part was mostly fillers, like potatoes and bread. I ordered the Ham, Spinach, and Cheddar Farmhouse Egg Scramble. By the time I got in there, I was super hungry, so I didn’t bother asking to switch the potatoes and rolls out for anything else. I am sure they would have been accommodating, had I asked. The scramble was made with 3 eggs, so it really was enough food. The scramble had plenty of flavor and I enjoyed it.