ATTENTION: Do you often use language associated with addiction to describe your relationships with food…

“Why Women Suffering From Emotional Eating and Binge Eating Often Get Addicted To Food…”

Carb craver, chocaholic, how many times have you heard someone describe their relationship with food…

Yes, for many women the food obsession struggle is for real.

So, is it really possible to be addicted to certain types of food?

Did you know food can trigger behaviours.

And brain responses similar to drug addiction.

Imagine you’re a full time professional chef!

And you’re struggling with binge eating or other types of eating disorder.

May be for many it would be bizarre and counter-intuitive…

How could anyone suffering from binge eating spend so much time around food?

Are obsessions with food often linked with eating disorders?

Does it highlight the complexity and effects which go beyond eating itself?

Many of us have used diets at some point in our lives…

Whether the diet is to lose weight.

Maintain weight or be healthier.

What most diets have in common is restriction.

And this type of restriction is not just behavioural.

It is not simply the restriction of not eating a biscuit or forbidden food…

The restriction starts in our brains when we tell ourselves certain foods are off limits.

And where we talk about forbidden foods which keeps popping up in conversations.

In truth, people restricting their food intake can become preoccupied with food.

The restriction and preoccupation can manifest itself in a strong desire to overeat.

Women suffering from binge eating, binging and emotional eating are often obsessed with food.

In fact, I found myself hoarding recipes, reading articles, watching cookery shows…

Always stressed out cooking for others and preparing meals they themselves would not eat.

What drives an obsession with food…

There are two reasons why those with eating disorders might be driven to obsess over food.

The first is the brain’s way of telling a starving person they need to eat.

In context from an evolutionary perspective…

This is for survival and adapting to the environment.

You see, our brain won’t let us forget we are in need of fuel.

A study conducted by American physiologist Ancel Keys after World War II…

Ancel explored effects of starvation and re-feeding.

He wanted to better understand how to help concentration camp victims.

Ancel Keys found those who were starved became obsessed with food…

They dreamed and talked about food constantly.

All other aspects of life became insignificant.

The thoughts only subsided when they regained body fat.

Three of the participants even went on to become chefs.

It illustrates how great the impact is to experience food deprivation.

And ultimately how powerful it is on their decisions and life choices.

The second reason people with eating disorders obsess over food…

Is related to the need for control.

Control is often central to the development of a disorder.

For many sufferers…

Controlling their eating is a way to feel some mastery in an otherwise emotionally chaotic world.

Many studies have shown people with eating disorders suffer from low self esteem…

And often have other mental health problems, such as depression or anxiety.

To prepare food and be strong enough not to eat it.

This reinforces their self-worth and to some extent empowers them.

Pleasure from food is gained in an almost voyeuristic manner watching others eat.

Bear in mind food obsessions is not limited just to people with eating disorders.

Anyone using a restrictive diet is more likely to experience preoccupying thoughts.

And it affects decision making and saps our brain power as well.

A study found successful dieters and those who when given free access to appealing foods…

Surprisingly did not eat much but performed badly on a simple cognitive task.

Unsuccessful dieters and those who ate lots of the food performed very well.

This suggested those who were successful at restricting their intake…

Did so at the expense of their ability to perform another task.

And when others decided to ditch the diet, they freed up their brain capacity and performed well.

So obsessing over food and trying to maintain a diet can have detrimental effects on our performance.

Learned obsessions with food goes hand in hand with our relationships with food.

This can be influenced early in life and might affect our propensity to obsess over it…

A recent long-term study found mothers who use food as a reward…

Were more likely to have children who overeat when distressed.

This is compared with children of mothers who used less controlling feeding practices.

Learning early in life that food provides a source of comfort could play a role in food obsessions later in life.

Traditional ways used for recovery from an eating disorder can be a long process…

It can take many years, be derailed by relapses and it may never completely go away.

Even for those who have recovered, food may always hold a special meaning.

Is food obsession, binge eating, food addiction eating beyond physical comfort…

Feeling out of control trying to satisfy hunger which can’t be satiated with food?

Click here if you relate to these types of behaviours or have any concerns about your eating habits…

Food Obsession

“What is Ketosis and Why a Ketogenic Diet?”

Could your biggest breakthrough be waiting for you right here?

I am SO glad you stopped by today!

I’ll bet you’re wanting to know all about this “best kept secret”…

The truth is you are experiencing it right now.

You see, your goal to get a life with less stress and more joy says something about you.

Something specific…

Dear Friend,

Firstly, I don’t want you to read this just because it’s free content, anyone can do that…

I want you to read because you really want to make a significant change in your life…

Because you’re determined to reach your goals.

And because you won’t let any person, any excuse or any obstacle get in your way.

10 Signs of a sluggish metabolism…

Hard to lose weight

Hard to stay lean

Often feel tired/drowsy

Body aches and pains

Hungry between meals

Unattractive body shape

Easily fatigued

Flabby or weak muscles

Bags or circles under eyes

High stress or anxiety

Does any of the above sound familiar?

Ketosis or ketogenic diet is a high-fat, adequate protein and low-carbohydrate diet…

Generally carbohydrates in food contain glucose which the body utilizes as a primary source of energy.

Ketogenic diet isn’t really a diet it’s more a way of eating designed to have a low intake of carbohydrates.

The result is the body looks for alternative sources of energy…

Ketosis occurs when the body is in a state of low carbohydrate in the diet.

The liver converts the fat into fatty acids and ketones and replaces glucose as an energy source.

On a ketogenic diet, the body utilizes fats stored in the body as a source of energy.

Insulin levels will drop and fat burning will increase as it is on demand.

As a result, the body has a steady supply of energy while weight decreases over time.

Benefits of Ketogenic Diet

Note: For patients who are obese, ketogenic diet helps to lose weight and burn fats.

Below are other benefits of a ketogenic diet…

1. Improved Weight Loss

In a low-carbohydrate diet, the body does not store insulin as an extra energy source.

Instead, it uses existing fats in the body for energy expenditure.

In a high-fat and adequate protein diet, food consumed are heavy and tend to be filling.

So it diminishes hunger and overeating of empty calories such as sweets and junk foods.

2. Reduced risk for Type 2 Diabetes

Eating foods low in carbohydrates reduces the amount of sugar in the blood.

So if there is a low intake of carbohydrate-rich foods, sugar levels in the body are managed and controlled.

3. Increased Physical endurance

In a high carbohydrate diet, fat stores are not available as the body relies on insulin to fuel the body.

The body’s supply of stored carbohydrates lasts only for a couple of hours.

This results into refueling the body to have a constant source of energy.

In a ketogenic diet it can increase physical endurance.

This happens because the body has constant access to all energy sources by fats stored within the body.

Since there are a lot of fats stored in the body…

A person can endure long, physical and strenuous activities without the need for eating constantly.

4. Increased levels of HDL or “good cholesterol”

In the body, we have HDL (High-Density Lipoprotein) and LDL(Low-Density Lipoprotein).

These lipoproteins carry cholesterol in the blood.

LDL carries cholesterol from the liver…

And to the rest of the body while HDL carries cholesterol away…

And to the liver which is reused or excreted.

Studies have shown an increased level of HDL can lower the risk of having a heart disease.

5. Reduced Blood Pressure

An elevated high blood pressure or hypertension increases the risk for many diseases.

These can be heart disease, stroke and kidney failure.

In a high-insulin diet, salt and fluid tend to accumulate increases blood pressure.

High levels of insulin can also cause tissue within blood vessels to thicken.

This may also lead to a high blood pressure.

In a ketogenic diet, the body is discouraged from accumulating fluid…

And increases elimination of salt via urine which significantly decreases blood pressure.

What’s in a Ketogenic Diet?

A ketogenic diet consists of high fat, moderate protein and very low carbohydrates:

70% of fats
25% protein
5% carbohydrates

Ideally, there should be a low intake of carbohydrates maintained below 20 grams.

The fewer carbohydrate intake the faster the body will undergo ketosis.

Carbohydrates can be limited and should only come from vegetables, nuts, and dairy.

How many carbs can you eat and still be in ketosis?

In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day.

And very rarely over 100 grams per day…

Most people experiencing ketosis claim to have reached this state at about 20-50 grams of net carbs per day.

Here are some foods you should avoid:

Refined carbohydrates – bread, pasta, cereals…

Starch – potatoes, legumes, beans, yams…

Sugar – honey, agave, maple syrup…

Fruit -apples, bananas, oranges…

Here are some foods you should eat on a ketogenic diet:

Nuts and seeds – walnuts, macadamia, sunflower seeds, pecan, almond, hazelnut…

Vegetables – cauliflower, broccoli, asparagus, cucumber, zucchini…

Meat – poultry, eggs, fish, beef, lamb…

Sweeteners – stevia, monk fruits and other low carb sweeteners..

Oils – coconut oil, high-fat salad dressing…

Dairy – heavy cream, cheeses, butter, cream cheese, mayonnaise…

Leafy greens – spinach, kale, lettuce…

Drinks – coffee, coconut water, diet soft drink, tea, wine…

Fruits – coconut, plum, lemon…

Berries – raspberries, blackberries, plum, kiwi, clementine, strawberries…

You might want to consider a powdered protein source as well.

IT’S not necessary, however it makes it easy to use powdered broth.

A powdered broth is similar to a protein drink.

How to Know if Your Body Is in the State of Ketosis

In a state of ketosis your body will experience the following…

1. Fruity breath – Because of high amounts of ketones in the body, it can make a person’s breath smell fruity.

It’s almost similar to the odor of a nail polish remover…

2. Dry mouth and increased thirst – people who are on a ketogenic diet tend to feel that their mouths are dry.

So it is essential that a person should be adequately hydrated.

3. Reduced Hunger – Because of a low carbohydrate intake there is a less tendency for unnecessary cravings.

4. Increased energy – this is due to fats being constantly burned as a source of energy.

Common Side Effects of Ketogenic Diet

How long does it take to get keto flu?

First of all remember it won’t last forever.

Low-carb flu usually lasts around 3-5 days.

Side note: It could be 1-2 weeks for some unlucky people with high metabolic resistance.

What is the keto flu?

Many people (not everyone) who starts low carb diet experiences what’s called keto flu or induction flu.

Usually 1 to 3 days while the body is adapting to burning ketones instead of glucose.

The basic symptoms are:

Headaches – a high-protein and low-carb diet may also cause dizziness, weakness and fatigue.

Because this type of diet often limits or eliminates high-fiber foods like whole grains and produce.

Cramps – this is due to lack of minerals like magnesium in the body.

In order to avoid this, make sure to increase in water intake and incorporate salt into your food.

Constipation – mainly a result of dehydration.

An increase in water intake can reduce the risk of having constipation.

Vegetables high in fiber also addresses constipation issues.

Heart Palpitations – when the body is adapting to ketosis…

The heart has a tendency to beat faster and harder.

This is normal…

If the problem persists, increase water intake and incorporate enough salt in the diet.

Why Start a Ketogenic Diet Today?

A ketogenic diet consists of high-fat, moderate protein and low-carbohydrates.

This way of eating can significantly improve the overall health of a person.

Examples are body weight, blood sugar, blood pressure and others…

In a ketogenic diet it is recommended to use a strict implementation.

And commitment are needed in order to achieve healthier and better version of yourself.

A quick trip to health professional is also recommended in order to achieve desired results.

At the end of the day…

It’s not the size nor the shape of the body matters.

Your overall physiological and mental health should always be above the figures and sizes.

The ONLY way to lose fat, keep it off for good is to strengthen and tone muscles.

Really it’s all about re-setting and re-tuning the metabolic rate.

This is directly linked to lean body mass.

And this is why resistance training is CRUCIAL for losing fat.

Yes the best and proven long term solution.

NO, not running yourself into the ground with endless cardio…

In fact, absolutely nothing burns more fat than basal metabolic rate.

Yes basal metabolic rate accounts for 70% of calories burned every single day.

No single food or any other “diet” will ever even come close to experiencing this impact.

And the ONLY way to BOOST metabolic rate to burn 24/7 …

Even while you’re sitting on couch is by exercising smarter, not harder.

Ketogenic Diet

References

1. Gaesser, G. A. (2013). Big fat lies: The truth about your weight and your health. Gurze Books.
2. Grundy, S. M. (1998). Multifactorial causation of obesity: implications for prevention. The American journal of clinical nutrition, 67(3), 563S-572S.
3. How crash diets harm your health.http://www.cnn.com/2010/HEALTH/04/20/crash.diets.harm.health/
4. Donnelly, J. E., Pronk, N. P., Jacobsen, D. J., Pronk, S. J., & Jakicic, J. M. (1991). Effects of a very-low-calorie diet and physical-training regimens on body composition and resting metabolic rate in obese females. The American journal of clinical nutrition, 54(1), 56-61.
5. Davies, H. J., Baird, I. M., Fowler, J., Mills, I. H., Baillie, J. E., Rattan, S., &Howard, A. N. (1989). Metabolic response to low-and very-low-calorie diets. The American journal of clinical nutrition, 49(5), 745-751.
6. White, J. V., Guenter, P., Jensen, G., Malone, A., Schofield, M., Group, A. M. W. (2012). Consensus statement of the academy of nutrition and dietetics/american society for parenteral and enteral nutrition: characteristics recommended for the identification and documentation of adult malnutrition (undernutrition). Journal of the Academy of Nutrition and Dietetics, 112(5), 730-738.
7. Brownell, K. D., & Rodin, J. (1994). Medical, metabolic, and psychological effects of weight cycling. Archives of Internal Medicine, 154(12), 1325-1330.
8. Brownell, K. D., Greenwood, M. R. C., Stellar, E., & Shrager, E. E. (1986). The effects of repeated cycles of weight loss and regain in rats. Physiology & Behavior, 38(4), 459-464.
9. Koffler, M., & Kisch, E. S. (1996). Starvation diet and very-low-calorie diets may induce insulin resistance and overt diabetes mellitus. Journal of Diabetes and its Complications, 10(2), 109-112.

“Are You Cheating On Your DIET?”

Everyone knows every diet has a weakness, last night I was cooking dinner for my family and was just fed up with the same meal I was going to eat…

What happens in that moment of weakness?

I craved the forbidden foods that I swore off when I started the plan…

Then I did what many others have done before me…

I cracked.

And then I did something that many others don’t.

I ate it and forgot it.

I indulged in what seemed like the BEST meal I have had in a long time!

And that’s the beauty of cheat meals, days, or weeks…

You give your body what it needs, then you move on.

You don’t let it fester…

You don’t feel guilty…

You just eat it, forget it…

And keep moving forward!

Now, getting back to the topic at hand.

Cheat meals may be important for more than just your brain…

Cheat Meals and Progress

No matter where you go, there is temptation lurking around every corner…

Especially when you’re dieting.

(Candy, cakes, doughnuts, junk food may quietly call your name)

Until one day it becomes a loud shout.

If you follow 90/10 rule…

You’re allowing yourself to indulge in a cheat meal, snack or day every so often may be ok.

Now, before you think you can go nuts on a cheat meal, think again!

In order to use a cheat meal to your benefit, there are certain things you need to look for.

First, they should be low to moderate in fat…

And should have good carbs…

Carbs that will help fat burning and normal digestion.

Helps you burn fat instead of putting it on.

Here are 6 evidence-based ways to lose belly fat…

Don’t eat sugar and avoid sugar-sweetened drinks

Eating more protein is a great long-term strategy to reduce belly fat

Cut carbs from your diet

Eat foods rich in fiber, especially viscous fiber

Exercise is very effective at reducing belly fat…

So what are some great snack options?

Well, I’m so glad you asked…

1. Plain Pizza

Now, before you second guess this one, hear me out.

A plain cheese pizza may provide healthy carbs and other nutrients that are important for health.

For example, take the tomato sauce.

Tomatoes are a natural source of the vitamin lycopene, which has been shown to boost heart and eye health.

Skip processed meats, sausages and pepperoni…

Top up with veggies and you may be adding a whole new dimension to your meal.

Have one or two slices to keep your total calories lower.

And still provides your body with vitamins and minerals it needs for proper functioning.

2. Strawberries – the Chocolate Covered Ones

Strawberries in and of themselves are a great low-calorie and low-fat food.

Packed with vitamins and minerals needed for overall cellular function.

Add a little bit of dark chocolate, and you may find a snack worth relishing.

Dark chocolate may possess powerful antioxidants and flavonols…

Perfect for fighting free radical damage (associated with normal cellular function)

Plus a diet high in refined carbs therefore promoting better cellular health.

And the vitamins and minerals already found in strawberries may give your body the one-two punch it needs to fight inflammation and protect cells in your body.

3. Guiness (dark beer)

Now, this one does not just mean Guiness itself, but dark beers in general.

Dark beer may contain more flavonols and antioxidants than light beer.

It could provide more clot-fighting, free radical scavenging and health-promoting benefits to your body.

Keep this in mind…

One beer should be all you need to gain all the benefits of the powerful nutrients in dark beer.

Too much beer may cause dehydration, hangovers, and even weight gain.

If You’re Going To Cheat…

When you’re dieting, some days are harder than others when it comes to sticking with the plan!

This rough patch is usually when it’s the hardest not to cheat on your diet…

Meaning eating that forbidden food that you’re not supposed to.

However, these types of days often called cheat days…

Are good and should be sporadically included in every plan to boost your motivation and fat burning.

These three foods listed above may be great cheat foods.

a) Provide nutrients your body can use

b) Limits the HUGE amounts of fat, sugar and calories.

Sometimes taking one day to have whatever you want could skyrocket your overall results.

Cheating on your diet could:

Accelerate your fat loss making it easier than ever to lose weight

Satisfy your cravings so you don’t go overboard when you do have them

Break up mundane life of eating the same food over and over again

Keep you from binge eating your favorite foods and desserts

Cheat days may be a vital component to help you stick with your fat loss plan.

As you can see to get rid of belly fat…

Cheat days are a much needed break to boredom.

It may set in with a normal diet plan.

Not only are you able to trick your body into boosting your metabolism…

And you may be able to squash cravings since you’re giving your body what it need.

Get Rid of Belly Fat