KETOGENIC RATIO CALCULATOR      
(Per meal or daily)        
           
Enter grams of carbs:   OPTIONAL TBSP TO GRAM CONVERTER
       
Enter grams of protein:   Enter tbsp of fat Output in grams
           
Enter grams of fat:  
       
 
INSTRUCTIONS:        
IMPORTANT! -- PRESS ENTER after putting in and adjusting the figures above (per meal or daily amounts) to see your desired ketogenic ratio below. Refer to the post below the calculator for the exact steps of how to use this tool and how to guarantee weight loss.    
     
  RESULTS
           
  Ketogenic Ratio:   DESCRIPTION:    
    1-1.5 Mildly ketogenic,   1.5-2 Mostly ketogenic,     >2 Very ketogenic  
           
    No. of Calories   % Calories  
  From Fat:    
           
  From Protein:    
           
  From Carbs:    
           
  From Carbs + Protein:    
           
  Total (Fat + Protein + Carbs):      
           
           
           


WHY IS THERE A NEED FOR THE KETONE RATIO CALCULATOR?

Thousands of people have used low carb diets, both for weight loss, and for health reasons. Many have found that after a period on what they thought was a ketogenic diet, they stalled and even re-gained weight. One of the problems was that they were not actually in nutritional ketosis even though they were eating low carb. Many used urine ketostix which are notoriously inaccurate.

Many of the health benefits of the ketogenic diets depend on maintaining a high level of blood ketones. All of the recent studies on cancer suppression, neurological benefits, and improved genetic markers of longevity depend on high enough blood ketones to allow for keto adaptation. Dr.s Carl E. Stafstrom and Jong M. Rho in their great summary of research clearly explain this.

Our natural state over millions of years is to metabolize fat not sugar. When there is glucose in the blood it triggers insulin to dispose of whatever glucose is not burnt off by activity. When there is insulin it stops the body from burning fat, either dietary or body fat. There is a very telling statement from Dr. Ron Rosedale, who states the more of one’s life is spent as a fat burner rather than a sugar burner, the longer and healthier a life they will likely have. It generally takes most people three weeks for their system to adapt from burning glucose to burning fatty acids.

Traditionally, there are two ways of ensuring that blood ketones are at an adequate level. One is by using a meter, where the person pricks their finger and takes a blood sample with each test much like a glucose meter used by diabetics. This is both painful and the test strips are very expensive. Another problem is that it measures after the fact and so is less useful in meal planning. The urine test that has been used is quite inaccurate and there have been many people who have stalled in weight loss and other benefits, because even though their urine ketones showed positive, their blood ketones were insufficient. The best way to ensure eating a ketogenic diet is to enter the grams of fat, protein, and carbohydrate into our online calculator for each meal or for the whole day, to see exactly how ketogenic your individual meals (or the ratio for the day) is. This of course makes meal planning easier and allows you to vary the amount of carbohydrate and fat to maintain a desired level of blood ketones.

Many of the results you will find when you start regularly using the calculator are actually counter intuitive. For example, if you ever eat too many carbohydrates at a meal, to make sure that you do not gain weight, it is still possible to maintain ketosis if you eat a larger number of grams of fat. This might add up to too many calories to let you lose fat (calories still count on the low carb diet as explained below), however you would be unlikely to gain weight since you can still remain in ketosis and maintain the body’s fat burning adaptation. Remember it takes three weeks to adapt to burning fat, and even going out of ketosis occasionally, according to researcher Dr. Stephen Phinney, requires another three week adaptation. In addition to helping you remain in ketosis, the calculator also gives you the total number of calories so you can adjust the amount of carbohydrates and fats to both maintain ketosis and a desired calorie level optimal for weight loss.

There are some common measurements that may facilitate your use of the calculator.

  • 1 tablespoon of fat or oil is about 13.33 grams of oil.
  • 1 tablespoon of most protein powders is about 5 grams of protein.
  • 1 egg is about 6 grams of protein and 5 grams of fat
  • 1 oz of meat or fish is about 6 grams of protein and the fat varies.
  • 1 oz of cheese is about 9 grams of fat and 7 grams of protein.
  • Most leafy green or fibrous non starchy vegetables are about 2 grams of carbohydrate a cup.


HOW TO USE THE CALCULATOR

I have decided to make this ketogenic calculator available to all, because it is the secret I have found which enabled me to lose 100 pounds, even that last stubborn 20 pounds. This is based on a formula developed years ago by R Woodyatt (explained further down the post) for the treatment of epilepsy. To lose weight, it is best practice to follow the definite procedure outlined below:

STEP 1 One needs to be aware that contrary to popular belief, it is not OK to eat an unlimited amount of protein on a low carb diet. Too much protein can make you get out of ketosis (try it). You need to determine your appropriate protein amount based on weight, sex and your activity level. You want the lowest amount of protein that will meet your needs. There are many sites online that will help you determine this, for example, http://keto-calculator.ankerl.com/ (this site does not give the ketogenic ratio but yields all the info. you'll need to put into our calculator). Dr Ron Rosedale also recommends that you eat 1 gram of protein for each kilogram of lean body weight. For most people, about 90 grams of protein a day split over three 30 gram portions would be about right. This would look like a 5 oz hamburger patty, a single chicken breast, or 4-5 eggs. Your protein level will remain fixed while you may vary the carbohydrate and fat levels. It is best to first enter your fixed protein amount into the calculator.

STEP 2 One also needs to be aware that eating too many calories even from low carb sources while in ketosis can stop weight loss or cause weight gain. You need to determine the calorie level at which you will lose weight. This can also be determined online, at for example http://keto-calculator.ankerl.com/. Our calculator gives you the total number of calories from protein, fats and carbs, so you can adjust the amount of carbohydrates and fats to both maintain ketosis and your desired calorie level optimal for weight loss.

STEP 3 Using the calculator, after having entered your protein amount, enter an amount for the carbohydrates. For weight loss, the carbohydrate amount should be low starting with 20-30 grams.

STEP 4 Keep entering different fat levels until your ketogenic ratio is preferably 2 or higher. Then check your total calories. Keep adjusting the fat and carbohydrate amounts until you have BOTH the correct number of calories and the ratio is ideally 2 or higher. That’s it.

You can do this for meal planning either by the meal or by the day. After a while you will know what the ketogenic weight loss meal looks like.

For more information about how to guarantee the success of your low carb diet and how to guarantee the numerous health benefits of a ketogenic diet, you may enjoy our e-book The Flexi Diet Complete Guidelines.


WHERE DID THE FORMULA COME FROM

The degree of ketosis produced by a particular diet has been long determined by the Ketogenic Ratio (KR), proposed by R.T. Woodyatt MD, around 1921.
KR = K / AK
where, K represents the ketogenic factors and AK represents the anti-ketogenic factors.
Experimentally determined values for each dietary component are expressed by the equation:
 
Where:
f = dietary fats in grams
p = dietary protein in grams
c = dietary carbohydrate in grams
This formula gives the relative influence in ketosis of each of the macronutrients.

As you repeatedly use the calculator, you will develop the dietary strategy that will work best for you. The results of the ratio correlate highly with the actual blood ketones, however you can plan ahead rather than waiting to see the results of your meal. All this and no blood.




Nov 10, 2014

SPIKING THE KETOGENIC DIET FOR FURTHER WEIGHT LOSS

Hormesis is the term for generally favorable biological responses to low exposures to toxins and other stressors. A stimuli or toxin showing hormesis has an opposite, and beneficial effect in small doses where it would be damaging in larger doses. An example of this would be weight training. The muscles are broken down to allow the body to adapt and ultimately build them stronger than before.

With the ketogenic diet the body eventually reaches a state of homeostasis. Even if the diet is ketogenic, and the calories are below the maintenance level many people find they do not lose all of the weight they desire. This is because the metabolic rate has slowed down to accommodate the ketogenic state. What can overcome this is to briefly spike the body with an insulin spike by consuming extra carbohydrates at one meal. There are several cautions that need to be followed when doing this.


If the conditions are right then the person should, at one meal only, add a large amount of easily digested, relatively tasteless, carbohydrates such as white rice. They should have a large portion eating at least 100 grams of carbohydrate at the one meal. The one meal should be the evening meal. After the spike they should return to a strict ketogenic diet with 20 grams of carbohydrate a day or less.

This sudden spike in blood sugar and insulin will have a hormetic effect causing the body when it returns to the default ketogenic state to burn more fat. This is a technique which is well researched and is similar to methods used by bodybuilders to reach very low levels of body fat. It is important to do this only as often as once a week or less. When the body returns to a steady ketogenic state it should settle down to a weight lower than before the spike. Only then should another spike be considered. These brief spikes should not be enough to lose keto adaptation. 

If a person has blood sugar problems or is diabetic this might not be advisable. If a person has a strong carbohydrate addiction they need to be careful that they don’t return to eating a higher carb diet. Most people don not have a return of carbohydrate craving after this spike but obviously if you do then it’s not for you. Most importantly a person needs to be well keto adapted, having been on a ketogenic diet for 4 to 6 weeks.

Sep 12, 2014

DR RON ROSEDALE'S POINT

In episode 863 , Jimmy Moore on the Livin La Vida Low-Carb podcast had Dr. Ron Rosedale as a guest. Dr. Rosedale has been on the leading edge of the low carb ketogenic approach to health for many decades. An interesting point he brought up during this interview was that one could reach ketosis on a high protein diet with very few carbs and low fat. The problem with this is it’s not healthy. That’s why it’s important to achieve ketosis through a high fat moderate protein low carb diet. One cannot go wrong however if one uses the keto ratio calculator as the unhealthy approach would not show the ketogenic ratio since Dr. Woodyatt specifically developed this ratio to show the appropriate way of achieving healthy ketosis. Well worth listening to this podcast.


Aug 24, 2014

HOW DO I STAY KETO WHEN I WANT THAT WEDDING CAKE

I was thinking the other night about the flexibility in using the keto ratio calculator when someone slips out of ketosis and has that piece of wedding cake. Then I was faced with the same problem. I wanted to eat more yogurt but it had 15 grams of carbs. Now I have been mostly ketogenic for many months, losing weight from 275 lbs to my current weight of 165 lbs. According to Drs Volek and Phinney, world renown experts on nutritional ketosis, there is an adaptation period during which your body is switching over from burning sugar to burning fat . If after you are adapted you go out of ketosis your body requires a period  of ketogenic eating before you are again adapted. 

So I put my macros in the calculator. The yogurt had 14 grams of fat, 15 grams of carbohydrate, and 9 grams of protein, and I added 25 grams of whey bringing the total protein up to 34. That gave me a keto ratio well below 1 which is not ketogenic. So I added 5 tablespoons of extra virgin olive oil, which now gave 67 more grams of fat for a total fat content of 80 grams and entered these amounts. This was now very ketogenic with a ratio of 2.05.

I just entered my protein, carbohydrate , and fat grams into the calculator (all on the yogurt container). Then I kept increasing the fat amount in the calculator until the ratio was over 2. That’s how much additional fat or oil was needed for the diet to be ketogenic.

So get out your diet guide and get the protein, carbohydrate, and fat for your wedding cake, enter the protein and carbs, and keep upping the fat entry until you’re keto.

Good Luck, 
John

Nov 29, 2012

EPIGENESIS FOR LONGEVITY


Epigenesis is the effect of the environment on which genes express.

The genes that express are a function of our diet and other environmental influences. In our diet they are affected by three hormones. Insulin controls the glucose level in the blood. Leptin responds to the amount of fat on our body, and Mtor responds to the amount of protein in the diet.

Natural selection is designed to select those individuals who survive to pass on the information in the genes through reproduction. Once reproduction and raising children are complete, there is no selective advantage to living longer. In humans there are two main sets of genetic expression which result from conditions of food abundance in the environment.

The first environment condition is in times of abundance when there is plenty of carbohydrate and/or protein available. The genes selected during this period favor immediate reproduction as the offspring have the best chances of survival. After reproduction there is no secretive advantage to the parent living much longer past child rearing.

The second environmental condition occurs in times of scarcity when carbohydrate is unavailable and protein is merely at a survival level. Nature then selects the genetic expression which favors repair, maintenance, and living longer, so that reproduction can take place in the future when conditions are more favorable.

Realizing this epigenetic principle allows modern man to adjust his diet to favor longevity and health. This has been well researched by Dr. Ron Rosedale and consists of a diet with very low carbs and very moderate protein (about 1 gram per kg of lean body mass). Studies by Dr. Rosedale and others have indicated that the bio markers of one following this way of eating match the bio markers of people living over 100 years. In the centenarians they just inherited that genetic expression, while eating a low carb ketogenic diet can actually result in expressions of the same genes. Research shows we now have a choice to live healthy and long lives.

May 3, 2012

WHY A KETOGENIC DIET LEADS TO LONGEVITY AND SUPER HEALTH

Several studies were conducted showing reasons why a very low carb ketogenic diet with adequate but not excess protein facilitates the genetic expression which favors longevity and health. To understand this process it is necessary to look at the deeper mechanics which lead to health and longevity. For many years scientists have known that the hormone leptin has a strong effect on obesity. Drug companies tried to capitalize on this but found they could not just give an injection of leptin and produce weight loss. Leptin works in the body as a feedback mechanism and has to be sensitive to the intake of nutrients to regulate appetite.

No diet will work if the person is hungry. Almost all obese people actually have excess leptin. These people are leptin resistant. Leptin and insulin are the most important biochemicals in the body when it comes to health and longevity. These hormones are controlled by what one eats. Leptin is a powerful hormone which is produced by fat cells. Modern scientists realize that fat is not just inert tissue but is actually an endocrine organ like the pancreas and pituitary, influencing the body and particularly the brain. Leptin is a powerful regulator which tells the brain what to do about life’s two main biological goals: eating and reproducing.  It takes lots of fuel to make babies. Your fat, by way of leptin, provides feedback to your brain telling you whether you should be hungry, eat and make more fat. It (along with insulin) tells the brain whether the time is nutritionally ripe to make babies, or whether the body should work to maintain and repair itself to reproduce at a future when more energy is available. It is a biological intelligence system; your fat by way of leptin actually controls your brain.

Leptin is one way this intelligence is transmitted to the brain. This now starts to show the evolutionary advantage to becoming leptin sensitive. It not only takes lots of energy to make babies, it takes a lot of energy to keep you healthy. It is clear from recent research that by controlling leptin and insulin one can increase the genetic expression which favors health and longevity. In evolution by natural selection, the body developed these two major ways of dealing with nutrition one by using sugar and the other by using fat as fuel. If food was plentiful, nature favored breeding. Remember that natural selection only cares that the genes express which favor future reproduction. After reproduction nature doesn't care if we live long and prosper, but only that the genetic information is passed along. This is much like the cells in our body. If individual cells die it doesn't affect the overall health of the body which goes on. In the same way creative intelligence cares only that life goes on collectively.

In times of scarcity the genes express which favor postponing the reproduction until there is more food available. It does this by increasing the repair and longevity mechanisms of the body. It has been known for decades that by calorically restricting the nutrition of an organism, its lifespan is dramatically increased. Obviously not too many people would be interested in living this way however.

Fortunately science has now shown that it’s not necessary to restrict all calories but only certain nutrients. By reducing the amount of carbohydrates as much as possible, while providing adequate but not excessive protein and high healthy oil as needed to meet caloric needs the body begins to down regulate the markers of aging and disease. This was demonstrate in a study Clinical Experience of a Diet Designed to Reduce Aging http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831640/

The markers which resulted were markers present in other studies of long lived people who were more than 100 years of age. The only thing these people had in common (some drank, smoked etc), was that they had these markers. They all had low fasting sugar levels, low fasting insulin levels, and low triglycerides. They also had a somewhat lower resting metabolism. Although many of these individuals inherited these markers the preceding study indicates that his can be reproduced by proper diet.

Dr. Ron Rosedale http://drrosedale.com/index.htm has created the specific diet which was used in the study and it can be eaten by meat eaters, vegetarian, or vegans. Ways of doing this particularly for vegetarians and vegans are discussed at http://www.flexibleketogenic.com/

Recent Research


Longevity is the most global measure of health. The approaches to diet such as the introduction of trans fats and vegetable oils (except extra virgin olive oil and coconut oil) were initially thought to be healthy and reduce heart attacks, however the promoters of these foods didn't account for the increased inflammation and cancer that seems correlated with this type of oil. Overall longevity is reduced.

Recent research by Dr. Ron Rosedale, Dr. Stephen Phinney and others have clearly indicated that a nutritional ketogenic diet which is very low in carbohydrates, including only high fiber low starch vegetables, adequate protein. Adequate protein is about 1 gram per kilogram of lean body mass. This way of eating includes a large amount of healthy fat and oils, which should comprise most of the calories in the diet.

What a diet like this does is cause the body to switch from sugar burning to fat burning, which results in numerous health benefits. It takes about 3 weeks for the body to adapt to the change in fuel. A person may experience some discomfort during this period since the body has little carbohydrates and has not yet fully adapted to fat burning. Once adapted, and during the process it’s important to not cheat or eat carbohydrates since even one meal will stop the adaptation and require going through the whole process again. But longevity and great health is worth it.

In the article "Clinical Experience of a Diet Designed to Reduce Aging" (Journal of Applied Research, vol 9, no 4, 2009 Rosedale, Westman, Konhilis, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831640/), it is stated:

“This retrospective analysis of patients from a private clinic adhering to a high-fat, low carbohydrate, adequate protein diet [the Rosedale diet] demonstrated reductions in critical metabolic mediators including insulin, leptin, glucose, triglycerides, and free T3… Patients in this study demonstrated a similar directional impact on the measured parameters when compared to studies using more established models of longevity such as caloric restriction. We may have found a way to mimic caloric restriction, at least to some extent and any extent is extraordinary. It appears that my diet can mimic the hormonal changes in T3, insulin, and leptin seen in calorie restriction studies that are instrumental to mediate the major physiological and extremely beneficial effects of calorie restriction, but without having to calorie restrict. This could more rightfully be called the perfect diet."

The protein restriction, according to Dr. Rosedale, results in reduction of specific amino acids. These amino acids are naturally lower in vegetable protein than in animal protein. Combining this with a very low carb high fat vegetable diet naturally gives the best of both worlds. If the dietary fat was limited to olive oil, which has a low level of saturated fat, the body then tends to use more of its own saturated body fat creating an even healthier profile. Dr. Rosedale’s information can be found at the following link.

http://drrosedale.com/resources/pdf/The_good_the_bad_and_the_ugly_of_protein.pdf

The Flexi Diet shows a ketogenic diet can be eaten while being completely vegetarian or vegan. The tab at the top of the page has the link to the E-Book.


Vegan Version of the Rosedale Diet


The Rosedale Diet has great success in improving health and more importantly, increasing longevity based on science. The Flexi Diet can show a way of eating the Rosedale diet while eating vegan with no animal products while staying within the guidelines Dr. Rosedale recommends. This is a very low carb ketogenic diet with researched health benefits.

Typical vegan version:
  • Use high quality vegetable protein, which contains no carbohydrates. The best of these proteins is the Gemma Pea Isolate which has a link in the Flexi Diet e-book. Avoid soy protein as there are reported health risks.
  • Eat as much healthy oil as needed to satiate hunger. These would include extra virgin olive oil, virgin coconut oil, and nuts or nut butters. (Peanuts are not a nut).
  • With nuts and nut butter add the protein to your daily total.
  • Avoid other vegetable oils as they are too high in omega 6. To get sufficient omega 3 the best is cod liver oil, but as that’s not vegan one could use flax oil.
  • Eat fibrous vegetables as much as desired but avoid all starchy vegetables such as potatoes. Avoid all grains and other starches, as well as all sugars, syrups etc.
  • Determine you lean body mass (formulas and calculators are on line) and eat 1 gram of protein per kilogram of lean body mass.
  • People eating this way have had great health gains in all areas of their lives.

TOO MUCH SATURATED FAT?

Why is the Flexi Diet unique? 

Most people by now are aware of the extensive research on the health benefits of eating a low carb diet. Many of these benefits are obtained only when the diet is very low in carbohydrates or even ketogenic. Eating this way has been linked in studies to greater overall longevity, lower blood pressure, control of diabetes, reduction of arthritis pain and inflammation, and even suggested in the control of cancer growth which is dependent on glucose for the tumor’s nourishment.

Studies are continuing at a tremendous rate. One thing that put off many people from beginning this type of diet, is the fear of eating too many animal products and saturated fat. Now it’s beyond the scope of this blog to answer this question but to offer a diet that can be very low carb while allowing a person to eat vegetarian or even vegan with no animal products what so ever. Even if a person is not vegan or vegetarian they can reduce their consumption of animal products and/or saturated fats on a meal by meal basis.

The beauty of the flexi Diet is it gives choice. There are many sites on the internet which claim to be low carb vegetarian but if you examine them you will see that they are not really very low carb at all. When we use the term low carb, we mean a ketogenic diet. The calculator on this site can tell you if your diet is ketogenic. Even when they recommend various sources of protein their recommendations always have a load of carbohydrates. The Flexi Diet allows a complete vegan to eat a healthy low carb diet that can be below 20 grams of carbohydrate a day, true low carb ketogenic diet. According to many sites on the net vegans cannot really do low carb at all. This of course is not true and the Flexi Diet shows you how to do it. I myself have followed the Flexi Diet and lost 100 pounds while lowering my blood pressure, and reducing my pain from osteoarthritis. If I can do it so can you, try it you’ll like the results on your health and well being.

DESCRIPTION AND BENEFITS OF THE FLEXI-DIET

Succeed with a Stress Free Flexible Approach

The diet is called the 'Flexi Diet' because depending on one's need to lose weight, a totally flexible approach can be followed, whether raw vegan or carnivore. 
In spite of its slimming benefits, one reason the Atkins diet has not become more widespread is the fear by some that eating a diet high in animal products and saturated fats may have health risks. It may increase cholesterol which causes arteriosclerosis and heart disease. It is somewhat beyond the scope of this blog to determine to what extent all of this is valid. But our way of eating a very low carb diet corresponds to the induction level of the ketogenic Atkins approach except that we recomment less protein, just what is needed. One can eat this diet without the saturated animal fats if desired. In our compilation of information and research about low carb weight loss, you can further read about all of the well-researched benefits of the ketogenic diet. Flexi-Diet is the best of both worlds.

One additional benefit of the Low Carb ketogenic Flexi Diet is that it can be completely alkaline. The benefits of an alkaline diet versus a diet rich in acidic meats is also elaborated on in our e-book.

The same choice is true for the kind of fat, ranging from no saturated fat to more saturated fats according to desire. All this is up to the dieter. People eating this diet are also free to use the low carb vegetarian way on a meal by meal basis while sometimes eating meat based protein on their low carb diets. They can therefore avoid too many saturated animal fats. Or a completely vegan low carb version can be done with eating mainly 'pea rice blend of protein'. Among all low carb diets, the Flexi Diet is designed to be completely flexible as its name suggests, to guarantee the health goals of different people. It should be stressed again that the ketogenic level would induce the most rapid weight loss and best overall health results for anyone.

When there are insufficient carbohydrates in one's diet, the human body has evolved the ability to change from utilizing glucose for metabolic fuel to using ketones (molecules resulting from fat burning). Ketones are the normal by-product of fat metabolism. In colder parts of the world this switch to ketosis was probably a seasonal necessity as people were not able to get many carbohydrates in the winter and ate only meat and fat from game. Dietary ketosis for weight loss, as one may see, is not an unnatural state. For people who would not wish to eat low carb for a too long duration, an optional variation of the Flexi Diet would be 'carb cycling' further explained in our e-book.

John L. Theobald, the author of this post has recently been featured in the famous Livin’ La Vida Low-Carb Show with Jimmy Moore. You can watch the podcast at Jimmy Moore's low carb blog.

THE BIGGEST EVIL

Refined Sugar

It has previously been mentioned that sugars and excess carbohydrates trigger the hormone insulin which stimulates the appetite to cause fat storage. Refined sugar can achieve this more effectively and faster than any other carbohydrate! As you may find out in the diet plans and further information we provide on a low carb Flexi-Diet, refined sugar is just about the 'greatest evil'!! In case you may think I am joking, you may like to consider how diabetes is the 7th leading cause of death in the United States according to the National Institute of Diabetes. If you may still think that I may be exaggerating the 'evil' nature of refined extracted sugar, you may like to consider how diabetes is the leading cause of many additional complications more than any other known disease, including kidney failure, pregnancy complications, non traumatic lower-limb amputations, cases of blindness among adults in the United States, nervous system complications, dental complications and many others, along with being the number one cause of hypertension, heart disease and stroke in the nation. Furthermore, the National Institute of Diabetes estimates that in addition to the 18.8 million people officially diagnosed with diabetes, there would be around 7 million more undiagnosed diabetes sufferers in the U.S. As one may conclude from this data, the ill health of a prosperous nation like the U.S. is mainly due to refined sugar.

As explained in our booklet on just about everything low carb, refined sugar is a very unnatural extracted substance that destroys the body's entire appetite balance by going into the bloodstream too directly and rapidly, triggering huge amounts of unnatural insulin spikes, causing people to overeat excessively. As one can see, being able to overcome 'sugar addiction' with the Flexi Diet would cause your appetite to gradually normalize more. Your energy would also gradually become more even and steady without the sugar-induced heights and crashes. These innumerable benefits and the sufficient protein and healthy oils and the abundance of fresh vegetables in the diet, as we are convinced, would guarantee optimum health. It would be the key to fastest rejuvenation for people not in perfect health.


TIP #1 FOR PERMANENT WEIGHT LOSS

Sluggish Metabolism, Weight Gain, Poor Circulation and Debilitated Health

In addition to too much sugar and simple carbs in one's diet, weight gain is caused by slow metabolic rate. If you may be in your middle years, you may recall how you were able to eat anything you wanted as a teenager without gaining weight. But after approximately the age of 30 the rest metabolism begins to slow down in almost everyone. I have a friend who told me that she started gaining about 2 pounds a year every year after the age 35. By the time she was 55 she had become 40 pounds overweight.

Would the above again necessitate one to try to accept oneself as doomed to getting fatter and fatter over time? The answer would be yes again unfortunately - unless one would be willing to incorporate a regular routine of weight lifting and aerobic exercise into one's life. As is further discussed in our low carb Flexi-Diet, moderate regular exercise is the only thing that can stop and reverse the slowing of metabolic rate with age. The caloric needs of muscle tissue is much higher than fat tissue, and cardiovascular exercise is also scientifically proven to keep the rest metabolism up (the research is presented in our e-book). Additionally, in order for muscle development and maintenance, human growth hormone would be needed which the body would keep producing only if kept fit. Muscles also have the power to trigger capillary and artery development and regeneration, due to how live muscles require increased blood flow while fat tissue is literally a dead weight on you. The improved circulation speeds up the removal of toxins and carrying of nutrients into the enlivened tissues. This rejuvenation of the blood vessels also prevents and reverses arteriosclerosis and heart disease. Therefore with all of this being so, you might consider getting our e-book only if you may seriously be willing to exercise moderately for at least two days every week - otherwise please do not bother to get it - it will not teach you how to try to love the overweight and debilitated person you may with time become! The low carb Flexi Diet e-book also discusses the benefits of and teaches the 'slow burn' weight lifting workout which provides cardio and muscle building simultaneously.

After having lost the excess weight and having reached your ideal weight with our low carb diet, in the weight maintenance phase of the diet, as you add on delicious dahls and other foods with wholesome carbohydrates, you will find that your carbohydrate tolerance threshold depends on your fitness level. The fitter you are the more carbohydrates you may be able to enjoy at your ideal weight. Gradually getting here and learning to stay slim and fit as a lifetime habit permanently is in fact truly easy and doable for everyone with our Flexi Diet plan and moderate exercise suggestions.

THE ROAD TO FAILURE

Hunger

It would be almost impossible for most overweight people to be able to complete calorie restricted diets. Many people find the hunger simply too overwhelming to put up with. As you may know only too well if you are overweight, almost all overveight people love to eat. Sooner or later guess what an overweight hungry person would do?! One may be able to endure only a limited number of long and miserable days of deprivation, stress and irritability, mood swings and decreased energy at work. I myself personally would rather choose to live as a fat person rather than an always hungry person trying to stay slim enough. How about you?! Please think long and hard before you may ever decide to begin a calorie restricted diet again, seriously, would you be willing to deprive yourself of a well satisfied stomach for the rest of your life in return for hopefully staying thin enough? If your answer would be no, you know that you would sooner or later re-gain the weight you may initially "succeed" in keeping off for a brief period.

Would the above have to mean that we must all try to accept and try to love ourselves fat? I would argue that the answer would have to be 'yes' - if not for low carb diets. To underline once again, in a high protein low carb diet, the slow to digest protein and oils can satisfy the hunger stimulus instead of triggering it further like sugars and simple carbs do. One would never have to feel genuine hunger on a low carb diet. Of course a carbohydrate and 'sugar addict' would initially miss his 'addiction'. But this would be something so much better than real hunger. If you want to lose weight the permanent way, our e-book contains more than one flexible low carb diet plan. 

Apart from knowing that you would sooner or later 'fail', the most important reason to avoid a calorie restricted diet would be the following. Calorie restriction causes the metabolism to slow down, reducing the rate at which the body burns up calories. You might know of thin people who can eat anything they want and still burn it all up. This would be the result of their high resting metabolism. But low calorie diets cause the body to adapt to burning less calories - the more restricted the diet would be and the longer one could "succeed" at sticking to it, the slower it would make one's metabolism. After the diet would be over, one would end up not being able to maintain a normal weight with a normal amount of food, ending up having to eat less than ever and less than everyone else to maintain an ideal weight. In this disastrous scenario, there would be yet one more huge drawback of calorie restriction. Since proteins and fats are high in calories, calorie restriction also tends to encourage protein deficiency, with this risk being much greater for people losing weight as a vegetarian. Most carbohydrate lovers tend to omit the protein and the oil in order to be able to eat more bread, pastries and sugars. This again would lead to increased appetite resulting in 'failure' - or resulting in premature aging and ill health if the person may "successfully" stick to the diet long enough. Supposing that a supernaturally strong willed individual could ever stick to the calorie restricted diet long enough to lose all excess weight, the weight lost would not only come from fat but from also from muscle tissue and water. But a low carbohydrate diet would ensure the protection of lean muscle tissue due to adequate protein intake. 

Jan 3, 2012

WEIGHT GAIN AND PREMATURE AGING

Problems with Insufficient Protein 

I would like to discuss the primary problem with many vegetarian diets - the tendency toward insufficient protein intake. Without enough protein our skin cannot re-generate its collagen which gives it elasticity and youthfulness. The muscle tissues also rely on protein to stay developed and firm. Our hair is also made up of protein, as well as the enzymes our body needs to extract the ingested nutrients (the biological value of protein is extensively demonstrated in our low carb Flexi-Diet-book). People who do not get sufficient protein over a long enough period usually develop signs of premature aging and very poor health. You may have noticed such vegetarians looking more wrinkled up and saggy and older than the average non-vegetarian person of the same age group. This is because it can be very hard for vegetarians to get sufficient protein. Many people find vegetarian sources of protein such as legumes and beans hard to digest, making it difficult being a vegetarian. Some people resort to animal protein, or vegan and vegetarian diets tend to degenerate into diets with a high level of carbohydrates and sugar.

In addition to premature aging and ill health, in a protein deficient vegetarian diet, the excessive carbohydrates and sugars would over-stimulate the appetite to encourage overeating and snacking. This is because simple carbs and worst of all refined sugar cause appetite spikes by triggering the insulin hormone - the hormone responsible for fat storage. Thus vegetarians who eat too many simple carbohydrates may end up overweight or even obese. In the detailed information we provide about   weight loss, it is explained that unlike simple carbohydrates, protein and good oils have appetite suppressing effects due to being slower to digest, grounding and satisfying. Thus yet another very serious diet mistake commonly made is to deprive oneself of sufficient amounts of good oils and fats. Low fat diets usually end up defeating their purpose by their inability to satisfy the hunger stimulus, leading to failure and frustration, resulting in more weight gain.

To be able to avoid ruining one's health as described above with a diet lacking in protein and sufficient fat, would animal products be the only alternative? Many vegetarians may find this philosophically just too unappealing. But fortunately, it would be possible for vegetarians to meet their daily protein needs with 'whey isolate' and 'pea rice protein' (we later elaborate on how a completely vegan low carb version of the Flexi Diet can be done with 'pea rice protein'). The extensive information we compiled about the vegetarian version of the Flexi Diet and vegetarian health, it is explained how to obtain easily digestible sources of vegetarian diet protein and how much to consume daily for optimal health. It is explained how vegetarians too can this way get the benefits of the slimming low carbohydrate Atkins diet. The e-book contains complete dietary guidelines for multiple and flexible low carb vegetarian options. After losing the excess weight with initially very low carb pea or whey protein, in the weight maintenance phase of the diet following this, one can gradually introduce and if desired eventually fully switch to easy to digest delicious dahls (such as one made with mung beans) and other legumes instead of the protein shakes. Our e-book goes into the details. However and ever increasing explosion of studies indicate that eating a ketogenic as a way of life has untold heath benefits n multiple areas.