Low-carb, healthy-fat adoption in low socioeconomic communities

If there is one thing I know for sure is that we are all connected and what happens here, happens everywhere else too in our global families. We are doing work that is not only for us here on the tip of Africa, but for all humanity and for future generations.

What we do and what we eat, and choose to buy to eat everyday, is something profound and that matters a great deal.

Jane Bullen,

COO The Noakes Foundation

5 Silly-Season reasons to change your life

Don’t miss this massive opportunity to be ahead of your health goals as the new decade starts.

Know Yourself

You will learn a lot about yourself when you are faced with every imaginable situation where a binge or a bender is appropriate. In other words, you will be able to compile a list of red flags or improvement areas to work on.

This person, this activity, that venue each lend themselves to excess. Now I can troubleshoot each scenario one by one.

You can never do this January because everyone’s gone back to doing their own thing, and these events are no longer available for analysis.

Know Who Matters

When you decide to do something outside of the norm, people get upset. It’s not personal. People see themselves as better than you in one way and when you do something that is “better” than them, (such as eating healthily over the holiday period) you are shattering their image of themselves.

These people will encourage you to break your goals with excuses like “You’re not living,” “You’re being extreme,” “Be kind to yourself.” What they’re actually saying is, “I feel insecure when you are successful.”

So when you declare that you’re keeping it clean, watch out for people who don’t dig that. What they’re actually telling you is that they think they are better than you. Smile and wave…..

Develop Fearlessness

Let’s say you have two work functions, four social dinners, one week holiday with family and friends, a big celebration meal and a bender on New Year. You’re looking at fifteen events that could derail you. If you get through fifteen events in quick succession, where you would have been tempted to eat filth, you would have built some serious mental strength and resolve.

The next time you would have faced that kind of temptation, is in the April holidays (in South Africa, at least). You will have the mindset of “If I can make it through the holidays, I can make it through anything.”

Have More Fun

Have you ever heard anyone say they felt really good after eating and drinking for the month of December? If you go easy on the wheat, sugar, refined carbs and dairy (for some), you will have more energy, a clearer head and you will sleep better. Fact.

More energy and better sleep will make you more tolerant of your kids, better equipped to deal with whatever family politics rear their head, but most importantly, more excited about taking the family adventure, the morning beach walk or the team hike.

Get the Unfair Advantage

In January when everyone is trying to remember their New Year’s resolutions, you won’t need one. You can just carry on as normal with less pressure and more practice under your belt.

You will come into the office, the home, the school term, or wherever you go after holidays, with a clear head and possibly a smaller pair of pants – ready to kill.

One More Thing – Break the Pattern

If you’ve been peaking and troughing in and out of healthy eating your whole life, this is an opportunity to break the pattern. A new year presents many challenges and opportunities, but your health should not be something that you swing in and out of. If you intend on being healthy for the rest of your life, you will have another holiday and those events and people are going to be there.

How long do you want to wait before developing a way to be unshakable in those situations?

If you would like to get started at once, then claim your FREE weight loss coaching call here.

5 Secrets of successful keto adaptation

What have I learned in 3 years?

Three years ago I began coaching clients in how to adapt to a keto | Banting | low-carbohydrate, healthy-fat lifestyle. This after I changed my own life in 2012 , losing weight and centimeters and getting off anti-depressant medication.

Some people have achieved positive life enhancing results during their 90 day course with myself and the Real Meal Revolution online platform. Others have not, and sadly have taken steps back to their former habits and self-defeating lifestyle rituals.

What are some of the foundational elements that successful people have embraced?

5 Success tips from the real achievers

They know what they are consuming

Top achievers are diligent with tracking everything that they eat and drink on the Real Meal Revolution meal tracker. This is about taking back the power. It’s about being painfully honest about your relationship with food. We know that living an awesome life is about addressing the social, movement, sleep , relaxation and enjoyment factors of life and that diet is not everything. But it is the backbone to awesome health I believe.

They weigh and measure themselves regularly

Having a weekly hop onto the scale first thing in the morning after sitting on the toilet, and measuring the abdomen across the belly button, lets us know how your body is responding to being deprived of the glucose energy that comes from consuming carbohydrates and sugar. A wise habit is to measure other parts of the body as well, such as the wrist, upper arm, bust, hips and upper thighs. Sometimes the scale will not show a change but a drop in centimeters around the abdomen or elsewhere on the body tells us that changes are happening. This is very motivating.

Using the scale and the tape measure gives important information about the effects that your food choices are having on your body. If weight loss stalls after a weekend, it could be due to that extra meal you had. Or did you have more protein than usual at that barbecue? If weight loss speeds up is it because you are skipping meals sometimes because of not being hungry? (Tip: This could be a good time to introduce intermittent fasting as a weight loss hack.)

They get stuck into keto theory

Successful keto adaptors embrace the learning side by listening to podcasts, watching YouTube teachings and reading books and articles by the thought leaders in this food revolution. They own their knowledge so that if they are challenged by someone who declares that “all that fat is going to give you high cholesterol and you will have a heart attack”, they will already understand how Professor Tim Noakes puts this into perspective in his powerful talk, The Dietary Lies around Heart Disease, and are able to sensibly defend their choices.

They do the difficult bits

No one is pretending that this process is easy and without challenges. Far from it. The successful people bravely face up to what they need to do in order to rescue their health and have a better life going forwards. Things like going without alcohol for a period, in somes cases forever. Or abandoning snacking habits. They have an unshakeable belief that the pain will be worth it.

They learn how handle social settings

Social pressure in my opinion, is the biggest hurdle to overcome when changing from eating processed, high carbohydrate-based foods that are ubiquitous in Western culture. Without limiting social events that are essential to our well-being as humans, successful people develop strategies to use when they are going to be eating and drinking away from home. They plan ahead knowing the difference and drawbacks between a floating canape reception, a bring-and-share get together with friends, a formal sit down event or a family meal where desert is the norm. They always know what they are in for and are prepared and know that they will excuse themselves from some of what is offered, by using kind words.

Clinical proof that the keto diet is protecting me against inflammation

Ketogenic weight loss

I discovered low carbohydrate, healthy fat ketogenic weight loss in 2012 when at the age of 58 my waist line started to get fatter and I inexplicably picked up weight, even though I believed that I was making good food choices. At the time I was exercising regularly.

After about 15 weeks I had shed 8 kilograms, slimmed down by 22 centimeters overall, and my body fat had decreased by 10 % according to a skin fold test conducted by my biokineticist. As I learned more about carbohydrate restriction and also began to practice intemittent fasting, I lost a further 2 kilograms and centimeters.

Ketogenic weight loss is sustainable

That was 7 years ago and my weight and waist measurement are constant. My mood is upbeat and stable, I have heaps of energy, sleep well, and no longer need to use anti-depressants nor anti-anxiety medication.

Healthy blood readings and protection from inflammatory diseases

As clinical proof that the low carbohydrate, healthy fat keto lifestyle is healthy, I have my results from fasting blood tests on 7 November 2019

P-GLUCOSE FASTING
My result is 4.2 mmol/l
Normal result should be between 3.5 – 5.5 mmol/L
CRP ULTRASESITIVE screening for risk factors for cardiovascular disease
My result is 0.26
The low risk range is < 1mg/L
P-HOMOCYSTEINE screening for risk of atherosclerosis and blood clots
My result is 13.8
Normal range is between 5.0 – 20.0 umol/L
INSULIN FASTING
My result is 3.2
Normal result should be between 2.1 – 10.4 mIU/L

FREE 30 minute weight loss coaching session

Contact me now to book your FREE 30 minute weight loss coaching session and have your questions answered.

What are the five basic steps to weight loss? The short version

STEP 1: Reduce your consumption of refined grains

Refined grains stimulate insulin to a greater degree than virtually any other food.

STEP 2: Reduce your consumption of added sugars

Sugar stimulates insulin secretion but it is far more sinister than that……

STEP 3: MODERATE YOUR PROTEIN CONSUMPTION

On a Banting weight loss diet, protein consumption should fall at 20% of daily calories.

STEP 4: Increase your consumption of natural fats

Dietary fat is least likely to stimulate insulin out of the macro nutrients, protein, fat and carbohydrates, thus it provides protection during a keto weight loss diet.

STEP 5: Increase your consumption of protective factors

Vinegar moderates blood sugar levels which is what we look for in a keto weight loss diet.

What are the five basic steps to weight loss? – Teatime, anytime.

REDUCE YOUR CONSUMPTION OF ADDED SUGARS

After water, tea is the most popular beverage in the world. There are several basic tea varieties. Black tea is the most common, making up 75% of global consumption. Harvested leaves are fully fermented giving tea it;s characteristic black colour. Black tea tends to be higher in caffeine than other varieties. Oolong tea is semi-fermented, meaning that it undergoes a shorter period of fermentation.

Green tea is non-fermented

Instead the freshly harvested leaves immediately undergo a steaming process to stop fermentation, giving green tea a much more delicate and floral taste. Green tea is naturally much lower in caffeine than coffee, making this drink ideal to those who are sensitive to caffeine’s stimulating effects.

Green tea contains large concentrations of powerful antioxidants

These are called catechins and may play a role in inhibiting carbohydrate-digestive enzymes resulting in lower glucose levels and protecting pancreatic beta cells. Fermentation (black tea) changes the catechins to a variety of theaflavins. Polyphenols in green tea area also believed to boost metabolism which my aid in fat burning.

Many health benefits have been ascribed to green-tea consumption

These include increased fat oxidation during exercise, increased resting energy expenditure and lower risk of various types of cancer. A meta-analysis of studies confirms that green tea helps with ketogenic weight loss although the benefit is rather modest: in the range of 2 -4 pounds (1 -2 kilograms). Studies include the Singapore Chinese Health Study, showed that tea drinking reduced the risk of type 2 diabetes by 14 to 18 percent.

All teas may be enjoyed as hot or cold beverages

There are infinite varieties of tea available to suit any taste. Flavour can be added with the addition of lemon peel, orange peel, cardamom, vanilla pods, mint and ginger.

Herbal teas are infusions of herbs, spices or other plant matter in hot water. They make excellent drinks without added sugars. Some popular varieties include mint, chamomile, ginger, lavender, lemon balm, hibiscus and rose hip teas.

Enjoy tea in all it’s different styles as part of your weight loss diet.

REFERENCE:

The Obesity Code – Dr Jason Fung

IMAGE CREDIT:

Unsplash – Loverna Journey

What are the five basic steps of weight loss? – Coffee: Healthier than we thought

REDUCE YOUR CONSUMPTION OF ADDED SUGARS

COFFEE: HEALTHIER THAN WE THOUGHT

Due to its high caffeine content, coffee is sometimes considered unhealthy. However recent research has come to the opposite conclusion, perhaps due to the fact that coffee is a major source of antioxidants, magnesium and chlorogenic acid.

Coffee protects against type 2 diabetes

Coffee, even the decaffeinated version appears to protect against type 2 diabetes. In a 2009 review, each additional daily cup of coffee lowered the risk of diabetes by 7%, even up to six cups per day. The European Prospective Investigation into Cancer and Nutrition study estimated that drinking at least three cups of coffee or tea daily reduced the risk of diabetes by 42%.

The Singapore Chinese Health Study showed a 30% reduction in risk.

Coffee reduces total mortality

Large scale studies found that most major causes of death, including heart disease, were reduced. Coffee may guard against neurologic diseases Altzheimers, Parkinsons disease, liver cirrhosis and liver cancer.

As a caution, while these correlation studies are suggestive, they are not proof of benefit. However, they suggest that coffee may not be as harmful as imagined.

Store your coffee beans well

Use an airtight container away from excessive moisture, heat and light. Flavor is lost quickly after grinding so investing in a reliable grinder is worthwhile. Grind beans immediately before brewing.

Iced coffee is easy and inexpensive to make

Simply brew a pot of regular coffee and cool it in the refrigerator overnight. You can cinnamon, coconut oil, vanilla extract, almond extract and cream to flavor your coffee without changing its healthy nature.

Avoid adding sugar or other sweeteners.

Replace addictive snacks with coffee in your weight loss diet

Dr. Robert Cywes recommends sipping on hot black coffee during your day, to avoid reaching for processed food snacks when you are Banting or on a keto diet.

REFERENCE:

The Obesity Code – Dr. Jason Fung

IMAGE CREDIT:

Mike Kenneally, Unsplash

What are the five basic steps of weight loss – Beverages: No sugar added

How much alcohol is too much for low carb, healthy fat, keto lifestyle?

STEP 1: REDUCE YOUR CONSUMPTION OF ADDED SUGARS

BEVERAGES: NO SUGAR ADDED

The sugar-sweetened drink is one of the leading sources of added sugars. This includes soda pop, sugar-sweetened teas, fruit juice, fruit punch, vitamin water, smoothies, shakes, lemonade, chocolate or flavored milk, iced coffee drinks and energy drinks.

Hot drinks such as hot chocolate, mochaccino, cafe mocha and sweetened coffee and tea can also be included. Trendy alcoholic drinks add significant amounts of sugar to your diet, including such drinks as ‘hard’ lemonade, flavored wine coolers, cider beers as well as more traditional drinks such as Baileys Irish Cream, margaritas, daiquiris, pina coladas, dessert wines, ice wines, sweet sherries and liqueurs.

What about alcohol itself?

Alcohol is made from the fermentation of sugars and starches from various sources. Yeast eat the sugars and convert them to alcohol. Residual sugars result in a sweeter beverage. Sweetened dessert wines are obviously full of sugar and not recommended.

However, moderate consumption of red wine does not raise insulin or impair insulin sensitivity, and therefore may be enjoyed. Up to two glasses a day is not associated with major weight gain and may improve insulin sensitivity.

The alcohol itself, even from beer seems to have minimal effects on insulin secretion or insulin resistance. It is sometimes said that you get fat from the foods you eat when you drink alcohol, rather than the alcohol itself. There may be some truth to that although the evidence is sparse.

So what is left to drink?

The best drink really is just plain or sparkling water. Slices of lemon, orange or cucumber are a refreshing addition.

Just be sure to cut sugar out of your life once and forever, in order to succeed on your weight loss diet.

REFERENCE:

The Obesity Code – Dr Jason Fung

What are the five basic steps of weight loss – make breakfast optional

STEP 1: REDUCE YOUR CONSUMPTION OF ADDED SUGARS

MAKE BREAKFAST OPTIONAL

Breakfast is, without question, the most controversial meal of the day.

The advice to eat something, anything, as soon as you step out of bed is often heard. But breakfast needs to be downgraded from ‘most important meal of the day’ to ‘meal’.

Different nations have different breakfast traditions. The big American breakfast contrasts directly with the French ‘petit jeuner’ or ‘small lunch’. The key word here is ‘small’.

The greatest problem is, that like snacks, breakfast foods are often little more than desserts in disguise containing vast quantities of processed carbohydrates and sugar. One of the main ways to succeed with a Banting weight loss diet or a keto weight loss diet, is to forego sugar altogether.

Breakfast cereals, particularly those that target children are among the worst offenders. On average they contain 40% more sugar than those that target adults. Not surprisingly, almost all cereals for children contain sugar and ten of them contain more than 50% sugar by weight. Only 5.5 percent met the standard for ‘low sugar’. In diets of children under age eight, breakfast cereals rank only behind candy, cookies, ice cream and sugared drinks as sources of dietary sugar.

A simple rule to follow is this: Don’t eat sugared breakfast cereal.

Many breakfast items from the bakery are highly problematic: muffins, cakes, banana bread and Danishes. Not only do they contain significant amounts of refined carbohydrates, they are often sweetened with sugars and jams. Bread often contains sugar and is eaten with sugary jams and jellies. Peanut butter often contains added sugar.

Traditional and Greek yogurts are nutritional foods. However, commercial yogurts are made with large amounts of added sugar and fruit flavors.

Oatmeal is another traditional and healthy food. Whole oats and steel-cut oats are a good choice requiring long cooking periods because they contain significant amounts of fibre that requires heat and time to break down.

Avoid instant oatmeal. It is heavily processed and refined which allows for instant cooking and it contains large amounts of added sugar and flavors. Most of the nutritional value is gone.

While rolled oats and dried fruit granola attempt to disguise themselves as healthy, they are often heavily sugared and contain chocolate chips and marshmallows.

Eggs, previously shunned because of cholesterol concerns can be enjoyed in a variety of ways: scrambled, over easy, sunny side up, hard-boiled, soft-boiled, poached, etc.

Egg whites are high in protein, and the yolks contain many vitamins and minerals including choline and selenium. Eggs are particularly good sources of lutein, zeaxanthin, antioxidants that may help protect the eyes against macular degeneration and cataracts.

The cholesterol in eggs may actually help your cholesterol profile by changing the cholesterol particles to the larger, less atherogenic particles. Large epidemiologic studies have failed to link increased egg consumption with increased risk of heart disease.

Eat eggs because they are delicious, whole unprocessed foods.

Consider this: If you are not hungry, don’t eat at all.

Simplify your life.

Reference:

The Obesity Code – Dr. Jason Fung

What are the basic steps of weight loss? Just don’t snack

STEP 1: REDUCE YOUR CONSUMPTION OF ADDED SUGARS

JUST DON’T SNACK

The healthy snack is one of the greatest weight-loss deceptions.
The myth that ‘grazing is healthy’ has attained legendary status. If we were meant to ‘graze’, we would be cows.
Grazing is the direct opposite of virtually all food traditions. Even as recently as the 1960’s people only ate three meals per day.
Constant stimulation of insulin leads to insulin resistance.

The solution? Stop eating all the time.

Snacks are often little more than thinly disguised desserts.

Most contain prodigious amounts of refined flour or sugar.

These pre-packaged conveniences have taken over the supermarket shelves.

Pre-packaged snack foods have taken over our supermarket shelves.

Are snacks necessary? No. Simply ask yourself this question. Are you really hungry or just bored? Keep snacks completely out of sight.

If you have a snack habit replace that habit loop with one that is less destructive to your health. Perhaps a cup of green tea in the afternoon should be your new habit and will ensure success with your weight loss keto diet.

There’s a simple answer to the question of what to eat at snack time.

Nothing. Don’t eat snacks. Simplify your life. Period.

REFERENCE:

The Obesity Code by Dr. Jason Fung