The Dr. Berg Show LIVE - March 17, 2023

By Kirsten Maxwell March 29, 2023 32 mins read 57330 Views

Living healthy is about much more than what you eat. It's about finding a balance between body, mind, and spirit.

At Paleovsketo, we believe this starts with being aware of all the ingredients and sources in what we consume daily.

By understanding how our diet works together with our lifestyle and habits, we can begin the journey to better health.

It's not just about eating the right food; it's also about developing positive behaviors for lasting changes.

The key is basically learning to trust yourself and your intuition when it comes to deciding what’s best for your body.

For example, instead of trying a certain trend because everyone else is doing it or looking at calorie counts on packaging labels while shopping, focus on maintaining an overall healthy mindset and getting into the habit of aiming for a wholesome diet made up of mostly whole foods.

This will bring clarity around choosing better options no matter where you are or what’s available.

Ultimately, only you know what fits within your life and dietary needs - so have faith in yourself!

Frequently Asked Questions

What amount of fat should you eat?

You need to ensure you are getting enough essential fatty acid when following a ketogenic lifestyle. This includes eating healthy fats-rich foods such as salmon, avocados and nuts. It would also be a good idea to include other fats in your diet such as butter, olive oil, coconut oil, and/or ghee. These fats offer many health benefits such as improved cognitive function, better digestion, and stronger immune systems. It is best to consume between 25-35% to 25% of your calories from fat.

It is important to keep in mind that ketogenic means you must be careful about the fats you are consuming. Avoiding saturated and trans fats is a good idea as they can raise your risk of developing cardiovascular disease and other chronic ailments. Instead, try to include healthy fat sources like avocados and nuts as well as fatty fish in your diet. It will help ensure that you have the essential nutrients and fatty acids your body needs to stay strong and healthy.

Aside from eating healthy fats, it's important to monitor how much you eat. Too much fat can lead to weight gain, while too little can cause fatigue and other health issues. The key is to find the balance that suits you and your lifestyle. An app or food journal can be used to keep track of your daily fat intake. This will allow you to stay on track and ensure that you are getting the correct amount of essential fat acids each day.

The ketogenic diet is not meant to be a quick weight loss solution. While it can help you lose weight in the short term, it is important to ensure you eat a balanced diet and get enough essential nutrients. Overeating fats or too few carbohydrates can lead, among other things, to nutritional deficiencies and other health problems. A ketogenic diet is something you should consider.

What happens to your body when you cheat on keto?

Unsightly side effects can result from carbohydrate intake when you cheat on the keto diet. Your body can't process starchy carbs quickly enough, which causes blood sugar to spike rapidly. This leads to dehydration since water has to be used for your cells to return to a homeostatic state. A lack of essential minerals, such as potassium and sodium, can cause electrolyte imbalances.

To add to these issues, it is not uncommon for keto dieters to experience digestive discomfort due to high-carbohydrate consumption. These symptoms are generally short-lived but can be uncomfortable and disruptive. People may also feel deprived and binge on high carb foods, which could lead to dangerous cycle of feeling hungry.

Remember that even if you indulge in a few cheat meals or snacks, your progress on the Keto diet will not be halted for several months or longer. But there will still be consequences for going beyond your meal plan for long periods.

Can I drink alcohol while following a ketogenic diet?

You can be mindful of what you cannot do while adhering to the ketogenic diet. It is important to be mindful when you consume alcoholic drinks.

The short answer is that it all depends. Not all alcoholic drinks are keto-friendly, and some are much more suited for this diet than others. You can determine whether alcohol consumption has an impact on your daily carb intake by looking at factors such as sugar levels, grain content, and the type of alcohol.

This is why it's important to be careful when choosing alcoholic beverages. Even if they don't contain visible carbs it doesn't mean they are keto-friendly. You might even experience an increase in blood sugar. It is important to consider other factors like calories before making a purchase.

Additionally, moderation should be key when drinking alcohol on a low-carb diet to maximize its positive effects while avoiding possible drawbacks that could derail your fitness or weight loss achievements related to this lifestyle change.

Better decisions come from informed ones. Make sure you pay close attention before you decide to drink a low carb beverage.

Can I eat a dairy free keto diet?

Absolutely! Although dairy products are an important part of the keto diet, there are many dairy-free options that you can enjoy. Keto diet plans aim to reduce carb intake and increase healthy fats. However, there are plenty of plant-based alternative options to choose from to stay within your chosen guidelines.

First, identify proteins and fats that will work for you without removing the flavour profile you desire. Avocado oil, coconut oil, tahini and nut butter all make great substitutes for butter. Meat substitutes (including tofu and tempeh) can be used as an alternative source of protein, with nuts and seeds providing excellent crunchy textures.

For sweets, coconut milk and plant-based yogurts can be used as a substitute for heavy cream or cream. You can also add honey or sugar to sweeten the dish. Cheese lovers may try vegan cheese made from cashews or macadamia nuts to replace dairy cheese.

Remember to use other seasonings when you want your dishes to stand out. Herbs, spices, vinegar, and citrus juices can aid in flavouring foods so that they have that one-of-a-kind taste, no matter what components they exclude! It doesn't matter if you don't remember the principles of ketogenic eating, but you can recognize delicious ways around food restrictions to keep your keto-friendly diet on track.

Can I cheat on keto for 1 day?

It's never been easier to explore options that break the rules. You can easily ask the information that flows like water if you want to stretch your diet and cheat for one day. While maintaining your healthy streak, it is tempting.

But the truth may be different from what you think. When it comes to going keto, there is no room for compromise. To reap the full benefits of keto, you must strictly adhere to your diet. This will allow you to maintain long-term weight loss and good health.

Cheating on keto may derail any headway you've made toward your goals and discourage results as fast as you were able to achieve them. Consuming something oily or sweet signals to your body that it doesn't need it, and can hinder the benefits of keto.

Sometimes it can be difficult to avoid a lapse. It may be more difficult than following the diet. Therefore, evaluating the impact on your lifestyle could be crucial depending on factors like age, activity level or genetics.

Even though temptation can cloud judgment when making decisions, you ultimately know the best thing for your long-term well-being.

Can I eat a vegetarian keto diet?

Understanding how the lifestyle works is key to determining if you are able to eat a vegetarian diet. It's not difficult to follow a vegetarian keto lifestyle. This means you will have to eliminate animal products from your diet, and instead eat plant-based foods that are low in carbohydrates and high in fats.

It is important to maintain a healthy macronutrient balance when you are following vegan keto. This involves monitoring the amount of carbohydrates, protein, and fat in each meal. While protein should be decreased, fat should be increased. Your body should consume fewer carbohydrates to reach a optimal metabolic state known nutritional ketosis. This will enable your body use fat as an energy source instead of glucose.

In addition to calculating macros and monitoring carbohydrate intake, you'll also need to focus on nutrient-dense whole food sources like nuts and seeds, avocados, leafy greens, and healthy unsaturated oils like olive oil and coconut oil. Supplementing with vitamins and minerals like Vitamin B12 is an important part of any vegan ketogenic diet. Many people are not getting enough of this vital nutrient because of their diet choices.

If you are looking for plant-based options (such as tempeh/tofu), which are naturally low in carbohydrates but rich with protein, and then add some strategic supplementation sprinkled throughout with macro counting, it is possible to easily reach your nutrient requirements for success on a ketogenic vegetarian diet.

How long does lazy keto take to lose weight?

It can be challenging to calculate how long it takes to lose weight on the lazy keto plan. There are many factors that influence how effective this diet is, so it will not be the same for everyone. It will depend on the individual's lifestyle, goals and commitment to this type diet.

Studies show that you might notice a steady decline in body weight within two weeks. You might notice a decrease in body weight after about two weeks. However, it is possible for factors like your caloric intake or body composition to cause inconsistencies. It is best to stick with the plan and keep track of your progress over a longer period.

For those who don't exercise regularly, there is no need to worry; even without physical activity, most people who follow this program can expect at least some weight loss during the first few months. When engaged in regular exercise coupled with sensible eating habits, it's possible that noticeable results could occur within as little as seven days.

If you are trying to change your lifestyle, like eating a healthier diet or engaging in exercise, consistency is important. You will be able to reach your goals quicker if your nutrition requirements and metabolism rate are met. The results of programs like lazy keto can be achieved quickly with hard work, dedication, knowledge, perseverance, and hardwork.

Statistics

Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)

External Links

How To

The Best Foods for a Ketogenic diet

A ketogenic diet is only possible if you consume the right foods. Get enough protein, include fats, moderate carbohydrates, and avoid processed and sugary food.

A healthy diet that includes whole foods, moderate amounts of butter, avocado oil, butter and ghee is essential. Avoid refined sugar, bread, wheat, and other grains in order to reap the benefits of your new eating style.

Your body should have the highest nutritional levels possible so that you choose organic whenever possible. Opting for free-range eggs also ensures you take on vital nutrients from concentrated sources naturally fed by their environment.

Seducing your taste buds with delicious dishes composed of common low-carb staples such as broccoli, cauliflower, spinach, and kale can cut off troublesome cravings for sugar and carbs. Probiotic properties have been linked with improved metabolic health, decreased inflammation and reduced blood sugar.

Dabbling with recipes using wild meats such as venison, duck, or partridge can add variety to your menu plan while providing lean proteins plus minerals that are not always easy to find in other food sources relatively easily.

This lifestyle change is about finding a balance between fresh produce in its natural state and adding nutrients to it.