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LCHF Nutrition/Nutrição

Diet? Now what?

How to Start LCHF/Como começar a LCHF, LCHF Nutrition/Nutrição, Most common mistakes/Erros mais comuns heelsandspices

This post is directed to everyone that is trying to start a keto way of eating.

Many of us have tried all diets that along the years were advertised by the media, popularized by public figures, promoted by bloggers, nutritionists, fitness enthusiasts, and so on and on.

Most of us, failed.

Most of us, failed. I mean, the diet worked for a while, but then after a while, all weight was back. Why????? Why did I put all my weight back?? You might ask (I still see this question so many times with my coachees and facebook group I help to admin). Why? Some reasons I can think of:

  1. Because you looked at it as diet
  2. Because it was boring, tasteless, repetitive, restrictive, and after the deadline set for the duration of the diet, you got back to your old eating habits
  3. Because you got anxious and quit
  4. Because you look at it as a quick fix
  5. Because it affected your health

Because you looked at it as a diet

But you know in reality what is the main reason in my opinion? Because you looked at it as a diet. Not a way of eating, not a lifestyle change. Diet, the dreaded word, that comes with a huge psychological weight.

The word diet means actually the foods and drinks we habitually consume. It is derived from the Greek word diaita, that means… wait for it… WAY OF LIVING. How awesome is that? And how the hell did diet become the dreaded nightmare of so many?

Well I guess we all know. From the vulgarization of the word diet, the multitude of quick fix, fad “diets” that popped up in our lives for many and many years, the immediacy that took control of us. The obesity epidemics that brought an urgent need to lose weight, the cult of the perfect body (and not the perfect health) that lead to people looking increasingly for fast ways to lose weight, popularized as diets.

But no, keto/lchf is not a quick fix, are not the present definition of diet, keto/lchf are actually what the word diet originally meant: A way of leaving, a lifestyle.

That is how you should look at it. Taking that step, passing through that mind shift is what you need to transition of a yo yo person, frustrated, enraged, angry with yourself, stressed, because no matter what you do, your weight always comes back, and with a vengeance, to a happy achiever.

And no, this is not a post intending to evangelize, to convert you. It is a wake up call.

And why you may ask?

Because as I above said, I help manage a ketogenic diet facebook group (ketodietblog support group), a challenge forum, a ketogenic page, and I also have patients/coachees. And I see how the large majority still thinks about this as a quick fix, as a diet, as a painful period, luckily as short as possible, to lose the weight they want. Most do not understand that their health should come first and that losing weight is e nice side effect.

Many fail to see this as a long term commitment, a very enjoyable way of getting your health back and at the same time achieving their weight loss dreams. Many just want it done in the shortest time possible. Many look at it as restrictive, many look at it as expensive, and many still believe in what people tell them, that this is dangerous.

Don’t get me wrong, there are many ways of following keto/lowcarb , and many are not the best for health improvement. The market is being flooded with keto/lowcarb products, keto/lowcarb breads, sauces, syrups, pasta. And people fall for it. And people do not go through the mind shift, and people stay tied in to old thinking, to the foods that made them gain weight, and think that those mimic foods will be perfect, that they will be ok.

That is the IIFYM – If it fits your macros way of thinking. That as long as you stay below a certain carb limit, you will be fine. Guess what? If all you think of is losing weight, that will most probably be true.

But what I do advocate, follow and believe in, is a whole foods based way of eating. How could, in the name of all gods, real food be dangerous? Honestly?

Expensive? Of course yes, if you do not keep it simple and try to buy all keto/lowcarb products inundating the market. But if you choose to eat simple and delicious, the vast array of vegetables, meat, fish, shellfish, this way of eating is not only cheaper than buying the low fat and diet processed foods you used to, or the burger at a fast food chain, but it will also give you a beautiful array of options and variety (tackling the restrictive issue)

Let me ask you a question. What good it does to you, being thin and looking great on the mirror, if you remain with poor health? Is it better to be a sick thin person, or a healthy, energetic, person that will age much more gracefully? I know the answer, what about you? Is vanity all that counts?

Isn’t it ageing gracefully, having energy to travel, to laugh, to run with your kids, to exercise, to be a happy human being while being at a healthy weight what you should be looking for? I do honestly hope so.

So, in this new year, full of promises, goals, and wishes, make yourself a promise:

Next ” diet” you intend to follow, make it a healthy one, make it a lifestyle. The results will for sure pay of.

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Keto, the trends I cannot agree with

Guide and FAQ about the keto diet/Guia e FAQ sobre a cetogênica, LCHF Nutrition/Nutrição heelsandspices

I have been thinking of writing this post for a while. I know it will not be welcome by the IIFYM crowd, but to be honest I prefer to lose followers and keep my values and honesty, than to be hypocritical and get millions of followers.

My way of eating prioritizes real food. Period. My coaching advise also does. Period. 

I am not going to be hypocritical and state that I never consume store bought items. I do, occasionally, BUT I also read the label and choose the best label possible, as clean as possible and free of things like artificial sweeteners (aspartame, sucralose, etc). Living in Mozambique it is surely difficult to find organic products and grass fed meats, which makes me having to resort to products that are not ideal. That does not mean, however, that it is a freeway to eating processed foods. And that is the point of this post.

Lately I have been trying to follow more people from the keto community on Instagram, aiming to share experience and know more about what people do. Sadly, from the ones I follow, I unfollow more than 70% after a few days. Why? No, not because they did not follow me back (I despise the follow for follow, like for like way of running Instagram accounts), as no one is forced to like my feed, but simply because they are an endless procession of adverts for processed foods, conveniently labelled “sugar free”, “gluten free” and healthy. Most of those accounts proudly display a vast array of keto store bought items such as cakes, biscuits, breads, tortillas, syrups, soft drinks, sausages, sauces, and so on, and when you do a search and see the label, well, it is just the same chemical shit storm of the processed products that same people criticize so much, just because they are not keto (low fat, diet, light, etc). Where is the common sense? Where is the pursue of a long healthy life? What is the reasoning?

Lets see, I stopped eating low fat, diet, light, etc, because it was all a “scam” of the food industry that lead the world population to the obesity crisis it is today, right? Yes. I decided to turn to a lifestyle that prioritizes health, and that is based on real food. Yes? Yes. Keto is known especially for being a healthy diet that helps revert so many metabolic conditions and health diseases right? Right. So, why the hell should I start making keto be the same as I criticized so much? Isn’t it quite a oxymoron to do that? Why the hell would I choose to end up on the processed foods line, that I decided was wrong in the first place? Does it make sense?

Well it kinda does, if I was only looking at keto/LCHF as a quick fix to lose the weight I wanted, with no interest whatsoever on how I did lose that weight. When all that matters is my image on the mirror, and not my inner self, my health.

Are we making keto/lchf just a replacement for the low fat philosophy, just another source of income for the smart ones to build new lines on the food industry and profit from the naive? The same thing that we so much criticized? The same philosophy that took us to where we are now? Obesity epidemics, high rates of insulin resistance, metabolic syndrome, cardio vascular disease, diabetes, fatty liver, etc etc etc? So, what are we changing? Nothing? Did we really change our thinking for a better one? Did we?

Don’t fool yourselves, keto/lchf is not a miracle diet that will clean the world of the metabolic conditions, if we insist on staying on the processed foods road, and on doing the same we did so far. On keto/lchf you can yes get fat and stay sick, if you do it wrong. That is a fact.

When I stroll down the feeds of those people on Instagram it is so so common to see comments like “I lost all I wanted but lately I have been gaining”, I am at a stall for weeks and nothing I do works”, I am not losing anymore, what can I do?”, ” I am not seeing results, what is happening”. I promess you that in 99% of the cases those people are eating keto treats, processed sausages, keto tortillas, like there is no tomorrow. And with ingredients such as “maltodextrin, aspartame, sucralose, vital wheat gluten, wheat fibre, a list of ingredients that never ends, etc”. And most of them say: Oh yes I eat that, sooooo good, and come on, only 2 grams of carbs!!! It fits my macros totally!!!!

Ohh, yes, if fits your macros. If that fact was all that was needed to see progress and succeed. To be healthy, to achieve goals. Sadly (happily) it is not. No matter what people (and many of them have financial interests in what they advocate, because they get coupons, they get crates to try, they earn money through you, don’t have any illusions about that. When they post “I got this amazing deal for you! I paired with “….” to give you a 15% discount on the following products, go there now!!” they are most of the time not at all interested in you. They are interested in what they will earn THROUGH you. It is the same profit oriented mentality that we criticized so much on others. Trust me.

And so, I am quite sad to see what keto is being turned to. I sometimes feel like a dinosaur, the one that is against the tide, the exception. But hey, then I think that the ones against the tide are the ones that win, that make a difference, that change the world. And I think of the more than 50 300 people we help daily on our facebook group, that follows a clean eating, health oriented lifestyle. An then I think that, if I can help, at least ONE PERSON to follow keto/lchf the “right” and healthy way, I know I am happy and it makes me feel worth it. One person will influence another, and another, and another. And no matter what the IIFYM galore does, what they think, we can still make a difference, each time we succeed in changing mentalities, in bringing people to put their health as the first goal. As I always say “keto is about ageing gracefully and healthy, weight loss is a nice, welcome side effect”. And that is what will keep me fighting, swimming against the waves, walking against the wind, looking forward for a better world, better health, based on real food.

NOTE: I am not, by no means, demonizing, making the IIFYM crowd the devils. No, no and no. Each one is entitled to find what better works for them. But please, just don’t say that everything its fine and eating processed crap is healthy, because it is not. It is your decision, but take it informed. Read, research, study. And then, if you still think it is the road to drive through, then do 🙂 I will be on the other road, slower, safer (for me), cheaper.

Insulin Resistance – Infographic

LCHF Nutrition/Nutrição, Uncategorized heelsandspices

Have heard of insulin resistance but not sure what it is and what to do? Information about health, weight loss, nutrition, LCHF can be overwhelming and contradictory right?

The infographic below from www.diagnosisdiet.com is an excellent source of information, easily explained. Make sure you share this post on your social media and friends to spread the word, and help more people improve their health with easy and simple steps.

 

10 Tips to Improve Your Metabolism and Reduce Insulin Resistance Infographic

 

Low Testosterone in Women

LCHF Nutrition/Nutrição heelsandspices

I bet many of you thought “Whaaaat? Testosterone? That is for men not women. Right? Hummm well wrong. Testosterone is a very important hormone for women and so commonly ignored, hence the reason why I decided to post about it.

What is Testosterone?

Testosterone is an androgen hormone from the steroid group and as all sex hormones it derives from cholesterol (YES! The so called villain and with which you cannot literally live, but let’s leave that for another time).

Steroid hormones are produced both in the gonads (ovaries in women, testes in men) and adrenal glands (as well as by the placenta during pregnancy) and are fat soluble hormones that bind to the steroid receptors that exist in the cells; depending on the type of the receptor, the classification of the steroids (androgens, oestrogens, progestogens, mineralocorticoids and glucocorticoids – the last two in the adrenal gland cortex, hence the “corticoid” end). In spite of the “Andro” prefix meaning “men” androgens are produced by both men and women and play a very important role in women, being their levels higher than estrogen levels.

So, what is the role of androgens/testosterone?

Note that I am strictly speaking about women in this post

  • Kick start of puberty: Androgens are a key hormone in the events that start puberty in women, regulating/stimulating the growth of pubic hair as well as the growth of hair in the arm pits.
  • Estrogen synthesis: When reaching the adult status, androgens are needed to produce estrogen, as they are its precursors.
  • Organ and system regulation: Androgens are involved in the regulation of many organs and systems in our bodies, including liver, kidneys, bone, muscle and of course the organs from the reproductive tract.
  • Sexual drive and sexual pleasure: Androgens are strongly related with sexual drive, nipple and clitoral sensitivity and sexual pleasure
  • Well-being and energy: Testosterone is associated with a raise in well-being and energy levels
  • Depression and cognitive function:Testosterone helps cognitive function and protects against depression (there are also reports that high testosterone levels, above physiological levels, are also associated with depression). It is common for women with low testosterone levels to feel lethargic, sad, with a low mood, anxiety, lack of drive to do daily tasks, lack of enthusiasm, etc.
  • PMT and menopause: Improvement of of PMT symptoms and menstrual pain as well as menopausal symptoms

Why does testosterone decrease?

  • Age: Age is a natural cause of low hormone levels, even before menopause. When we get to menopause, our testosterone levels can be lowered by 50%.
  • Hormones: Progesterone is directly related with testosterone production, meaning that low levels of progesterone means low levels of testosterone. Two potential causes: age, as progesterone decreases with age, or any hormonal condition that has to be diagnosed by the appropriate specialist. As with all other sex hormones, there is a “turmoil” when we go through perimenopause and later menopause. Testosterone declines by 50% or more.
  • Stress (Yes again and again): This is quite a controversial one, as you will see different studies reporting different results and conclusions. There are many studies associating stress with low testosterone, but an association does not mean that testosterone is the cause, as association is not causation. However it is something to be considered, due to the effects chronic stress cause in our bodies. Cortisol, the stress hormone persists in high levels during stress and affects testosterone synthesis. When we are under stress, our bodies focus on protecting ourselves from the stressor and “secondary functions” are put on hold, like reproduction.
  • Ovary and/or Hysterectomy: the removal of gonads or uterus will lead to a significant decrease in testosterone
  • The use of birth control techniques – oral contraceptives: The pill acts suppressing the production of sex hormones (progesterone, estrogen and testosterone), and its continuous use for a long time can affect hormonal balance and lead to low testosterone levels
  • Insulin resistance:  ​There are studies associating (again, association is not causality) insulin with both low and high levels of testosterone.

How to Know?

The following may be associated with low testosterone

  • Are you in peri-menopause or menopause?
  • Are you 40 years old or more?
  • Are you feeling down, lacking enthusiasm, moody, depressed?
  • Is your hair weak, falling and breaking easily?
  • Is your sex drive down?
  • Do you have difficulties in building muscle (if lifting weights), or notice increased sagging?
  • Are you gaining weight and is it difficult to lose weight?
  • Are you feeling lethargic, fatigued?

But, those symptoms can happen with other conditions, so how to know?

The only accurate and definite way of knowing is by getting your blood tested.

How to fix it?

That has to be discussed with a medical professional specialist in that area. Among the options there is hormone replacement with bio-identical hormones and also natural methods that can help boost your testosterone levels. Note that any supplementation should be done after getting tested and after conferring with a medical professional and not on your own.  The following may help:

  1. Reduce stress: Use relaxation techiques, meditation, essential oils, herbal teas
  2. Take care of your diet: Consume enough protein adequate for your needs; Do not avoid fat; Do not avoid saturated fat, you need it; Eat your vegetables – kale, spinach, garlic help promoting androgens; Zinc is a very important mineral, add lamb, seafood, nuts, eggs and seeds to your diet; Reduce alcohol consumption; Eliminate sugar, processed foods, trans-fats, vegetable oils
  3. Make sure your Vit D levels are optimal
  4. Reduce as much as possible exposure to xeno-estrogens (compounds that mimic estrogen action in the body) – plastic food containers, plastic bottles, pesticides, all are a source of xeno-estrogens
  5. Exercise – Heavy weight lifting, HIIT are good options for boosting testosterone levels
  6. Hummm I bet this one you will like: Have sex!

The Importance of “Vitamin” D

LCHF Nutrition/Nutrição heelsandspices

What is Vitamin D

You may all be wondering why the comas on the word Vitamin. So, why comas? Because “Vitamin” D is in fact a pro-hormone produced by the body as a response to sun exposure. Contrary to true Vitamins, that you fully get through food, and your body is not able to produce them by itself, Vit D is synthesized when you expose your skin to sunlight,a small percentage from food, and from supplementation.

When you are exposed to the sun, through your skin, vitamin D (cholecalciferol or Vitamin D3) is produced and sent to your liver, where, by an enzymatic process called hydroxilation , it is transformed into calcidiol, the storage form of Vit D. Then when required, your body, again by hydroxilation transforms it into calcitriol, the active form of Vitamin D, also known as activated Vit D. When taking supplements or via ingestion of food that has Vit D, it is also sent to the liver and follows the same process (there are differences in the metabolites produces from D2 or D3, but lets not get too much into the biochemistry).

In normal conditions, up to 80% of vitamin D is produced naturally through sun exposure and the remainder, a small percentage  comes from animal food sources such as egg yolks, fatty fish (salmon, sardines, king mackerel) and beef liver.

Why do we need Vitamin D?

Vit D in its active form is extremely important for Calcium and Phosphorus metabolism, promoting absorption in the gut. Even if you have adequate intake levels of  these minerals through your diet, if you are deficient in Vit. D you will not be able to absorb them. But it does not stop there. Researchers and scientists are finding an increasing number of benefits from Vit D, and conditions associated with its deficiency.

  • Vit D boosts the immune system fighting infections, and reducing the risk of flu
  • Chronic pain
  • Osteoporosis
  • Diabetes – Several studies pointed to low levels of Vit D being associated with negative effects in insulin secretion and glucose tolerance
  • Studies show influence of Vit D deficiency in aggravating allergic and atopic diseases
  • Fibromyalgia
  • Promotes a healthy heart, and blood pressure
  • Vit D deficiency may be associated with a greater risk of pre-eclampsia in pregnant women
  • Prevention of cancer
  • Low levels of Vit D were associated with symptoms of depression
  • Low levels of Vit D have been associated with higher risk of Alzheimer, rheumatoid arthritis among others

Current research indicates vitamin D deficiency plays a role in causing seventeen varieties of different cancers as well as heart disease, stroke, autoimmune diseases, birth defects, and periodontal disease – Calvo MS, Whiting SJ, Barton CN. Vitamin D intake, A global perspective of current status. J Nutr. 2007;135:310–7.

When and why did we become deficient?

It is estimated that a large part of the world’s population, over 1 billion people,  even in tropical countries (in fact darker skinned people have more difficulties in synthesizing Vit D), is deficient in Vit D. (check this study – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068797/). It is also known that a large portion of the population is deficient in magnesium,  needed to utilize vitamin D.

  • Decreased exposure to sunlight

Sun “phobia” associated with anti skin cancer campaigns (I know, it is polemic, I know many will not agree). The media campaigns to avoid the sun like a plague to to use sunscreen/sun blockers as a solution for skin cancer prevention (in fact not quite correct, as it depends on the type of skin cancer), created almost a phobia in people and caused a decrease in exposure to sun. As sun is needed for the synthesis of Vit D, because we cannot get all our requirements from food, and Vit D is often underrated by professionals and not even included in blood panels, we are creating a population deficient in Vit D (I am fair skinned, I live in the Tropics, and I still need to supplement, of course according to the results I get from my blood analysis).

Research shows that the ability to synthesize Vit D decreases alarmingly with the sun protection factor you use. A SPF higher than 30 (which is recommended as the best practice to prevent skin cancer) reduces it up to 99 percent. As we do not spend time outdoors as we used to (even children) it puts us at a higher risk of lacking Vit D.

On the other side, cultural and religious influences (the use of clothes that cover the body, common in some religions), the impact of the beauty industry (the idea that fair skinned is more beautiful than a tanned face, adopted in fashion campaigns, adopted by women that go to the extreme of “hating the sun”), living in countries where sunlight is limited like northern latitudes all contribute for a sharp decline in sun exposure.

  • Dark skin

“Ironically” and contrary to what most people think, melanin (the pigment responsible for skin tone) reduces the ability of the skin to synthesize Vit D. The more melanin you have the darker your skin color is, but NOT the higher your Vit D, as the lighter your skin is, the easier it will synthesize Vit D.

  • Medical or metabolic conditions that affect the synthesis/absorption of Vit D

Conditions such as IBS, Leaky Gut, Chron’s, Celiac disease affect the ability of the gut to absorb Vit D from food. That, paired with the decrease in the exposure to sun, can lead to Vit D deficiency.

Kidney and or/liver conditions that affect the ability to convert Vit D into activated Vit D (associated with age or a disease) will also contribute for a deficiency in Vit D

Obesity – fat cells absorb Vit D from teh blood current and affect circulating vit D i.e. affect the availability of circulating Vit D in the body

  • Dietary restrictions

Strict vegans with no supplementation or no sun exposure are at a higher risk of Vit D deficiency  as food sources are mainly of an animal based origin.

An interesting source of dietary Vit D for vegetarians and vegans are mushrooms, that contain plant sterols. Plant sterols convert  Ultraviolet light to vitamin D. However, unfortunately most mushrooms are grown indoors, so people do not benefit from their Vit D potential .

How to diagnose, prevent, solve?

  • Diagnose

The ONLY way to know if you are deficient (as symptoms are easily confused with other conditions, and supplementation is s serious issue) is to have it tested. The most accurate is by testing “25-hydroxy vitamin D” in the blood. Nutritional guidelines vary from country to country and I will not indicate what the optimum level is. That should be tested, interpreted and advised by your doctor.

  • Prevent and solve

a. Increase exposure to sunlight (consult your doctor first to see if there is any contra indication and for advise on how to do it).

Usually, 15 minutes of sun exposure per day, with no sun screen work well for fair to medium skin toned people.

Darker toned people should spend considerably more time in the sun, and 40 minutes would be a good time.

In winter, or if living in northern latitudes this time might need to be increased to guarantee enough vitamin D production

The sun exposure should occur during the time the sun is high in the sky (peak times) and thus able to boost Vit D synthesis by your body.

b. Take a vitamin D supplement: although they are readily available never supplement without consulting with your doctor. Toxicity is as dangerous as deficiency. Being soluble in fat, Vit D is better absorbed by the body when consumed with fat containing foods (avocado, seed or nut butters, coconut oil, e.g.).

Note. your body can convert some D2 active Vit D to be used by the body, but it is much more effective in using D3, being that the reason why supplementing with D3 is a better option. Vit D3 converts at a much faster rate and its approximately 4 times more effective than Vitamin D2.

Make sure you discuss this with your doctor to clarify any doubts you have on your supplementation and understand his reasons.

  • Boost your dietary intake of vitamin D:

Beef liver, mushrooms (confirm if they were exposed to sunlight), fatty fish (salmon, cod fish, tuna, mackerel, sardines), fish liver oil, cheese and egg yolks are possible sources of Vit D.

 

 

 

 

 

Egg fast descomplicada

Guide and FAQ about the keto diet/Guia e FAQ sobre a cetogênica, LCHF Nutrition/Nutrição heelsandspices

A Egg fast, também chamada dieta do ovo, é nos últimos tempos multiplicada em posts e posts, tornando-se num meio rápido para entrar em cetose. Pessoalmente, não concordo na utilização da eggfast para esse fim. Porque é que eu não concordo?

  1. A cetose nutricional se consegue facilmente desde que permanecendo abaixo de 30g de carbo líquido por dia
  2. Pessoas que vêm de uma dieta alta em carbos e baixa em gorduras, o normal de muita gente, vão pensar que a LCHF é restritiva, que só se come gordura, que não se consomem vegetais.
  3. Para queme stá a começar a lowcarb é enjoativo e restritivo, as changes da pessoa se cansar e voltar a comer mal são altas
  4. Quem começa a lchf não deve fazer jejum intermitente, fat fast, water fast, carnivore fast ou eggfast até estar ceto adaptada. No caso do jejum intermitente, a pessoa vai naturalmente espaçando as refeições uma vez que a lchf é uma dieta saciante, e entra naturalmente em jejum intermitente. Jejum intermitente planificado é estratégia nutritional não prática comum.

Em todos estes anos na lchf eu nunca senti necessidade de fazer a eggfast ou outro tipo de “fast” a não ser o Jejum Intermitente natural. Porém, uma vez que trabalho com pessoas nesta área, e especificamente nesta linha nutricional, entendo que deveria fazer, para entender melhor o processo e como me sentia, para ser capaz de melhor aconselhar as pessoas. Sou adepta de experimentos N=1 em mim mesma, para que possa falar do ponto de vista teórico mas também prático.

Acredito fortemente em estudar e ler, em estar atualizada, em ciência com base em evidências, em praticar para aconselhar.

1. Ok, então o que é a “Eggfast”

É uma estratégia que visa quebrar um plateau, ou para muita gente, voltar à cetose depois de uma jaca ou depois de ter abandonado a lchf por um tempo. É uma “dieta” de curta duração, geralmente de 3 a 5. Consiste em consumir principalmente ovos, manteiga / óleo de coco e queijo.

2. Existem regras?

Sim, existem e estão na tabela abaixo onde também indiquei as que não cumpri:

Regra Cumpri?
Bullet Proof Coffee dentro de 30 minutos após acordar (café com 1 cs de manteiga e 1 cs de óleo de coco ou MCT) Não sempre, sómente no ultimo dia e nos dias de “easing out”
Comer 3 a 5 refeições com pelo menos 2 ovos em cada, começando o mais tardar às 10 da manhã Sim
1 colher de sopa de manteiga, óleo de coco, azeite ou maionese sem açúcar por ovo consumido Sim
170g de queijo gordo (queijo creme, queijo cheddar, queijo brie, etc.) permitido por dia (comido com ovos ou separadamente como  lanche) Sim
Não comer ovos três horas antes de dormir (1 pedaço de queijo permitido depois das 19h se tiver fome, conta como parte do limite diário de 170g) Sim
Refrigerante diet será permitido até 3 latas por dia, sendo porém o objetivo 1 ou menos. Não. Nunca bebo refri
Não espaçar mais de 4 horas refeições ou lanches, entre as 10h e as 19h. Sim
Beber 3 litros de água por dia Sim
Suplementar com magnésio e potássio (sal de dieta) diariamente. Sim, já faço normalmente
Serão permitidas pequenas quantidades de ervas frescas, molho picante, adoçantes e temperos – desde que possuam menos de 1g de carboidratos líquidos por porção, não excedendo 5g de carboidratos líquidos por dia. Sim

 3. O que esperar?

  • Uma perda rápida de peso?

É comum as pessoas se confundirem quanto à perda de peso e assumirem que a perda de peso inicial, que pode ser impressionante não só na eggfast, mas em uma dieta baixa em carboidratos em geral e LCHF em particular, é perda de gordura. Não não é. É o peso da água, a água que foi retida no seu corpo devido principalmente ao efeito de retenção dos carboidratos. Perder gordura demora muito mais tempo.

Então, o que a egg fast faz, é esvaziar os seus estoques de glicogênio e fazer você perder água. A eggfast é muito baixa em carboidratos e, portanto, o efeito de ligação / retenção de carboidratos não existe mais. OHHHHHH mas eu já estava em uma dieta ceto / LCHF e ainda perdi. Sim, porque os carboidratos que você consome ainda envolvem um certo grau de retenção de água, agravada nas mulheres, devido a flutuações hormonais (ciclo menstrual). Você também pode reter água devido a inflamação existente no seu corpo, exercício ou mesmo medicação.

  • Diminuição do desempenho físico no exercício?

Se você está vindo de uma dieta rica em carboidratos, isso é de se esperar. Essa é a razão pela qual eu não aconselho a tentar qualquer forma de fast para iniciar uma dieta LCHF. A cetose nutricional é alcançada se você ficar abaixo de 30g de carboidratos líquidos (há exceções de acordo com condições médicas e individualidade biológica), e começar uma mudança tão drástica nos seus hábitos alimentares com uma eggfast vai estressá-la, desmotivá-la, será entediante e muitas vezes leva à desistência pensando que a LCHF é uma dieta restritiva e chata.

Mas por que isso ocorre? Pela mesma razão que não é aconselhável exercitar-se intensamente durante o estágio de indução da ceto / LCHF. Se você vem de uma dieta rica em carboidratos, o seu corpo está acostumado a ter a glicose como a principal fonte de energia. Quando reduz drasticamente a ingestão de carboidratos, você irá esgotar o seu glicogênio e seu corpo terá que transformar a gordura em energia. Esse é um processo mais lento que o uso de glicose, e precisa de muita adaptação no nível enzimático. Os seus níveis de energia serão menores e o seu desempenho será afetado. É temporário, porém, e seu desempenho será ainda melhor depois de se adaptar (você não se vai adaptar durante a eggfast, é muito cedo para isso)

  • Perda de energia?

Isso foi abordado acima. Por que de novo? Porque quando você faz a transição de uma dieta rica em carboidratos para uma dieta pobre em carboidratos, o seu organismo muda a sua fonte de combustível, de glicose para cetonas. É por isso que durante a fase de indução de lchf ou ceto, e também durante a eggfast, se você está fazendo a transição de uma dieta rica em carboidratos, você pode sentir-se muito mais cansado.

  • Perda de músculo – massa magra?

NÃO. Não importa o que as pessoas digam, você NÃO perderá músculo, se você obedecer à ingestão de proteína que as regras da eggfast ditam. A LCHF é “muscle sparing” não se pere músculo de qualquer maneira. A eggfast é uma versão restritiva da LCHF e também garante a preservação muscular. Por quê? Porque é moderada em proteína, não baixa. A proteína é muito importante para preservar a massa magra, especialmente durante um processo de perda de peso, comendo um déficit calórico. Os ovos são uma excelente fonte de proteína, com excelente biodisponibilidade e qualidade protéica. Obviamente que a quantidade de proteína necessária é individual e deve ser calculada, mas na eggfast a quantidade mínima de proteína está mais que garantida.

  • Perda de peso?

Sim. Uai, mas você não disse que era o peso da água? Sim eu disse, mas apesar disso promove também a perda de gordura, devido ao déficit calórico e à proteína que é fornecida pelos alimentos permitidos. A proteína não só ajudará você a se sentir saciado (assim como a gordura) mas também fará você queimar mais calorias do que carboidratos e gorduras, devido a ao potencial efeito termogênico, que permite queimar mais calorias durante a sua janela de descanso (isso também é verdade para musculação – você queima mais calorias no seu período de descanso do que quando faz exercícios aeróbicos).

4. Eu não tenho tempo para fazer o meu plano de refeições, existe um menu fixo que eu possa usar?

Decidi seguir o cardápio do site “I breathe I’m Hungry” pois queria usar um menu testado, que funcionasse com outras pessoas. Daqui a uns dias irei desenvolver os meus próprios menus para a eggfast e eles farão parte de um pacote de coaching (na minha página do facebook tem um link para agendar compromissos, assim como aqui).

Dia um

  • Café da manhã: Café ou Chá – Preto ou BPC (1 colher de sopa de óleo MCT ou óleo de coco + 1 colher de sopa de manteiga sem sal) (adoçante sem açúcar, se desejar), 2 – 3 ovos fritos ou mexidos com 2 colheres de sopa de manteiga
    Snack:  30g de queijo
  • Almoço: 1/2 xícara de salada de ovo. 1 fatia de queijo cheddar, assada no microondas até ficar crocante (aprox. 30 segundos)
  • Snack: 30g de queijo
  • Jantar: 1 omelete com queijo cream cheese e blue cheese

Dia 2

  • Café da manhã: Café ou Chá – Preto ou BPC (1 colher de sopa de óleo MCT ou óleo de coco + 1 colher de sopa de manteiga sem sal) (adoçante sem açúcar, se desejar), 2 – 3 ovos fritos ou mexidos com 2 colheres de sopa de manteiga
  • Snack: 30g de queijo
  • Almoço: 1/2 xícara de salada de ovo. 1 fatia de queijo cheddar, assada no microondas até ficar crocante (aprox. 30 segundos)
  • Snack: 30g de queijo
  • Jantar: 2 (ou mais) Snickerdoodle Crepes

Dia 3

  • Café da manhã: Café ou Chá – Preto ou BPC (1 colher de sopa de óleo MCT ou óleo de coco + 1 colher de sopa de manteiga sem sal) (adoçante sem açúcar, se desejar), 2 – 3 ovos fritos ou mexidos com 2 colheres de sopa de manteiga
  • Snack: 30g de queijo
  • Almoço: 1 panqueca de cream cheese, 1 colher de sopa de maionese sem açúcar, 1 fatia de queijo cheddar
  • Snack: 2 Ovos Recheados (4 metades)
  • Jantar: 1 omelete com cream cheese e blue cheese

Dia 4

  • Café da manhã: Café ou Chá – Preto ou BPC (1 colher de sopa de óleo MCT ou óleo de coco + 1 colher de sopa de manteiga sem sal) (adoçante sem açúcar, se desejar), 2 – 3 ovos fritos ou mexidos com 2 colheres de sopa de manteiga
  • Snack: 30g de queijo
  • Almoço: 2 crepes Snickerdoodle
  • Snack: 2 Ovos Recheados (4 metades)
  • Jantar: 1 – 2 porções de Salted Caramel Flan

Dia 5

  • Café da manhã: Café ou Chá – Preto ou BPC (1 colher de sopa de óleo MCT ou óleo de coco + 1 colher de sopa de manteiga sem sal) (adoçante sem açúcar, se desejar), 2 – 3 ovos fritos ou mexidos com 2 colheres de sopa de manteiga
  • Snack: 2 Ovos Recheados (4 metades)
  • Almoço: 1 porção de Salted Caramel Flan
  • Snack: 30g de queijo
  • Jantar: 1 porção “Fettuccini” Alfredo

Dia 6

  • Café da manhã: Café ou Chá – Preto ou BPC (1 colher de sopa de óleo MCT ou óleo de coco + 1 colher de sopa de manteiga sem sal) (adoçante sem açúcar, se desejar), 2 – 3 ovos fritos ou mexidos com 2 colheres de sopa de manteiga
  • Snack: 1/2 abacate com sal e pimenta
  • Almoço: 1/2 xícara de salada de ovo
  • 1 fatia de queijo cheddar, assada no microondas até ficar crocante (aprox. 30 segundos)
  • Snack: 1/2 abacate com sal e pimenta
  • Jantar: 6 – 8 asas de frango clássicas, aipo, 2 colheres de sopa de molho de queijo azul

Dia 7

  • Café da manhã: Café ou Chá – Preto ou BPC (1 colher de sopa de óleo MCT ou óleo de coco + 1 colher de sopa de manteiga sem sal) (adoçante sem açúcar, se desejar), 2 – 3 ovos fritos ou mexidos com 2 colheres de sopa de manteiga
  • Snack: 1/2 abacate com sal e pimenta
  • Almoço: 1 porção “Fettuccini Alfredo”
  • Snack: 1/2 abacate com sal e pimenta
  • Jantar: 1 porção Chili, 2 colheres de sopa de nata azeda, 1 colher de sopa de coentro picado (opcional)
  • 1/4 xícara de queijo cheddar

As receitas estão no website que referi acima

5. Os Meus resultados

  • Eu estava interessada em ver como minha mente e corpo iriam reagir, não na perda de peso, no entanto monitorei tanto o meu peso quanto as medidas
  • Eu não me cansei de ovos, nem um pouco. Mas eu sou uma pessoa ama ovos.
  • Eu não senti falta de energia, eu não estava me exercitando, mas durante as tarefas físicas, sem perda de energia. Mas eu estou ceto adaptada faz muito tempo.
  • Eu não senti fome, de forma alguma, EXCETO, e isso é importante, as manhãs depois de uma refeição com adoçantes, como os crepes ou o creme de caramelo. No dia seguinte, eu acordava morrendo de fome.
  • Eu gostei da energia que senti, a saciedade, a diversidade de refeições
  • Eu não sentri nenhum desejo por outros alimentos.
  • Perdi 1kg, e também 1cm na minha cintura e 0,5cm nos quadris (sou portuguesa, tenho quadris largos e é muito difícil perder peso nessa zona do corpo rsrsrsr)
  • Senti menos retenção de água
  • Eu não tive nenhum problema digestivo nem gases
  • Minhas fezes realmente melhoraram, nenhuma prisão de ventre, pelo contrário
  • Dormi muito bem, sono tranquilo
  • Senti que a gordura era muito alta, fácil de gerenciar mas mais alta que o habitual para mim, e senti a pele e cabelo, mais oleosos do que o habitual

Resumindo: Fácil, fazível, sem efeitos colaterais ruins. A perda de peso real será vista mais tarde

6. Como fiz a transição de volta para a Keto / LCHF?

Para muitas pessoas há um ganho de peso imediato ao retornar aos hábitos alimentares normais. A maioria das pessoas se sente desapontada, recupera seu peso. O que eu fiz, então? Usei os meus conhecimentos para estabelecer uma forma de “ease out” sair da egg fast. O que isso significa?

  • Por 5 dias (os mesmos dias da dieta), vou manter os carboidratos bem baixos, apenas alface ou outros vegetais muito baixos em carboidratos serão adicionados, em pequenas quantidades. Vou manter a gordura mais alta que o habitual e garantir a ingesta proteica necessária para mim
  •  Não me vou exercitar por uma semana (já não estava mesmo me exercitando) para evitar a retenção de água ou qualquer influência no meu peso. Pretendo ver, se mantenho o peso perdido
  •  Sem adoçantes, sem pães LCHF, 5 dias
  • Continuar sem usar natas por 5 dias
  • BPC no café da manhã
  • Comer quando tiver fome somente, sem lanches forçados
  • Manter a alimentação básica e simples: bicho e planta. Sem vinagre balsâmico, apenas Azeite de Oliva e vinagre de vinho tinto / sidra para as saladas

7.  Conclusões

  1. Os adoçantes afetaram a minha fome – eu usei xilitol porque não tinha eritritol. O xilitol tem mais calorias e um IG mais elevado e pode ter sido a causa
  2. Eu perdi peso, ainda estou para saber se era peso real
  3. Sem vontade de doces ou outros alimentos que não eram permitidos
  4. Nenhuma perda de energia ou letargia
  5. Senti-me ótima
  6. Não constipação ou diarreia (algo que as pessoas geralmente têm medo)
  7. Sem náuseas, não me senti enjoada e entediada nem querendo desistir


8. Próximas etapas

  1. Avaliar se a perda de peso é real
  2. daqui a algumas semanas, vou repetir sem adoçantes, cumprindo todas as regras
  3. Comparar os resultados com estes
  4. Produzir dois planos de refeição, sendo um sem adoçante e outro com o uso de adoçantes, pois já estou cheia de ótimas idéias para as refeições, mais variedade e sabor, ajudando as pessoas a permanecerem na dieta de forma prazerosa

 

Como começar a LCHF?

How to Start LCHF/Como começar a LCHF, LCHF Nutrition/Nutrição heelsandspices
  • COMECE por reaprender a comer comida de verdade, densa em nutrientes, aquela sem rótulo sabe? Tipo vaca, porco, ovos, vegetais.
  • LIMPE a sua cozinha de alimentos industrializados (CLARO que tem exceções tipo molho de tomate, leite de coco em latinha, óleo de coco, etc MAS leia os rótulos e escolha marcas “limpas”),
  • Faça uma lista de compras só com alimentos de verdade, ou como em cima explicado. NÃO SAIA da lista
  • Vá à FEIRA, se vive no interior, procure produtores locais, para comprar ovo caipira, carne de animais criados no pasto, vegetais direto da horta, etc
  • NÂO tenha medo da gordura natural dos alimentos
  • Consuma proteína MODERADAMENTE (os rácios de macronutrientes na cetogênica são 60 a 75% de gordura, 15 a 30% de proteína, 5 a 10% de caboidratos LÍQUIDOS (CARBO TOTAL MENOS FIBRA). Para entrar em cetose, 20 a 30g de carbo liquido vai garantir isso (não precisa ser radical e eliminar os carbos ou baixar demasiado).
  • Nas primeiras semanas (2 a 4) coma limpo. Sem lacticínios, sem adoçantes, sem receitinhas. Evite as frutas. Objetivo: quebrar a ligação com os doces, entrar em cetose, quebrar a ligação com pães, bolos, pizza, etc. Receitinhas deixe para depois. 2 a 4 semanas é indicativo, siga o seu corpo e o que ele sinaliza. Algumas pessoas perdem a vontade de doces mais cedo, outras mais tarde. Na LCHF evite amidos como batata doce e mandioca até estar ceto adaptado
  • EVITE o álcool até estar cetoadaptado
  • Coma só quando TIVER FOME. PÁRE quando saciada mesmo que signifique deixar comida no prato
  • Se você sentir a necessidade de um lanchinho para manter o foco, opte por alimentos saudáveis ​​ricos em gordura, que promove saciedade (alimentos que contenham óleo de coco, nuts, abacate, etc.)
  • Não tenha medo de gordura saturada (veja os posts do estudo PURE) e use para cozinhar (óleo de coco, ghee, banha de porco, óleo de palma – orgânico e de agricultura sustentável).
  • Para temperar saladas use gorduras insaturadas (azeite, óleos de nuts, óleo de gergelim, óleo de abacate). Evite todos os óleos vegetais processados, margarina, óleos hidrogenados, óleos parcialmente hidrogenados, gorduras trans, óleo de canola, óleo de soja, óleo de amendoim e óleo de milho.
  • O ovo é um alimento COMPLETO. Use, sem medos
  • Tente variar as refeições, coma vegetais em abundância.
  • Se mantenha hidratada, na cetogênica você não vai reter água como quando se entupia de carbos, vai eliminar água e por isso precisa de ter atenção
  • Atenção ao sal. A chamada gripe cetogênica (dores de cabeça, fraqueza, tonturas) pode ser evitada ou mitigada acrescentando sal (rosa ou marinho exº) à comida. Até porque você vai estar eliminando sal e vai precisar repor. Magnésio ajuda com prisão de músculo e o sono. Para isso tem sprays de magnésio ou magnésio glicinato/chelado (consulte um profissional)
  • Durma bem, gerencie o seu stress

 

SEJA FELIZ

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