<thrive_headline click tho-post-10844 tho-test-68>How to Get Into Ketosis Fast</thrive_headline>

How to Get Into Ketosis Fast

Originally published on HVMN by  Ryan Rodal

The ketogenic diet is currently one of the most popular nutrition strategies in America. With its low-carbohydrate emphasis, and its ability to boost how the body can use fat as an energy source, many people have turned to keto when other diets failed them.

Getting into ketosis is a process that can take weeks of dieting or days of fasting. It requires dedication and strict adherence to the keto lifestyle. However, there are a few techniques that can get you into a state of ketosis faster. Let’s first explore the biological mechanisms of ketosis before diving into how to arrive there faster.

Ketogenic Diet Basics

One piece of vocabulary to highlight: ketosis simply means the body has elevated ketone levels, generally agreed upon as over 0.5mM. This can happen through two processes.

The first is through diet or fasting, in which the body produces its own ketones and is in a “ketogenic” state (called endogenous ketosis). The second is when the body receives ketones from an external source, such as a ketone drink like HVMN Ketone (called exogenous ketosis). Though the body is in a state of ketosis through exogenous means, it isn’t ketogenic because it’s not producing its own ketones.

 

Keto Diet Background and Science

For years, people followed trends that said diets with a high fat intake were bad–they said fat caused cardiovascular disease, heart attacks, and diabetes. Over the years, research began to suggest that this wasn’t the case.

Now, with the resurgence of low-carb, high-fat diets (first Atkins, now keto) doctors and scientists are beginning to understand that fat may have been unfairly cast as the villain in the obesity epidemic. In fact, recent studies have shown low-carb diets may even have unique benefits over their low-fat counterparts. Today we have discovered that the key to fat loss, and better long term health, may simply be eating fat itself.1

Our bodies are biologically programed to run on a mix of carbohydrate and fat depending on what’s available. Dietary carbohydrate gets taken up and used as energy via blood glucose (blood sugar), or it is stored in the liver as a molecule called glycogen. Glycogen is slowly released between meals to keep blood glucose energy levels stable.

The body prefers to burn glucose when it’s present. When you eat sugar, you trigger insulin release, which signals the body to burn and store sugar and stop using fat.

 

So, every time you eat carbs, you slow down fat burning. In order to physiologically alter the way your body processes macronutrients and increase fat burning, you must adjust diet.

So, every time you eat carbs, you slow down fat burning. In order to physiologically alter the way your body processes macronutrients and increase fat burning, you must adjust diet. Click To Tweet

Eliminating or drastically reducing dietary carbohydrates forces the body to rely more heavily on alternative energy sources—like fat. Fat isn’t a great source of energy for the brain, because it can’t easily go from the blood into the brain itself. The brain is, therefore, a big sugar-lover, and so we need a way to make fat into brain fuel. This is where ketones come in.

When you’re in a ketogenic state, the body (specifically, the liver) converts fats into ketones for energy. When ketone levels in the blood increase over a specific level of 0.5mM, this means that you are in a state of ketosis—ketones are contributing in a meaningful way to the energy needs of the brain and body.

Most people think a ketogenic diet involves consuming absolutely no carbohydrates. That’s not entirely true though; while carb consumption is cut dramatically, each individual has a different carb threshold they can reach and still be in ketosis.

Generally, strive to consume no more than 50g of net carbs per day. If you’re extremely active, increasing the amount of carbohydrates per day is allowable; some athletes have anecdotally reported eating 100g – 150g of carbs while still maintaining ketosis.

By taking a few simple steps in your general diet, your body’s natural fuel source can eventually switch from glucose-reliant to a higher use of ketones and fatty acids.2

 

Benefits of Ketosis

Besides potential weight loss effects, there are several other evidence-backed health benefits that may be experienced during a ketogenic diet, and others that are areas of active research.

  • A keto diet may help control the symptoms of type I and II diabetes by limiting carbohydrate intake and controlling blood glucose levels3
  • In some cases, a high-fat diet helps improve satiation and control hunger, leading to less overeating4
  • Following a keto diet may compliment medical treatment for some diseases including epilepsy, Parkinson’s, and even Alzheimer’s
  • Research suggests that keto might help with processes such as inflammation and aging5

By gaining a better understanding of how keto works, you can better expedite the process of getting into a constant state of ketosis. But there’s a barrier in the switch from normal metabolism to fat / ketone metabolism that can derail many keto dieters.

 

Avoiding the Keto Flu

Whenever you decide to try a new type of diet, there’s always the possibility of growing pains.

You will likely have a transition period until the body is adapted to the changes that occur. Many people who decide to switch to a ketogenic style of dieting experience a common set of symptoms better known as keto flu.

The symptoms of the keto flu arise due to the effects of carbohydrate withdrawal. Some of these side effects may include:

  • Mood swings
  • Irritability
  • Fatigue
  • Dizziness

These side effects sound similar to withdrawal symptoms from certain types of drugs— but may be due to the effects of sugar withdrawal. In fact, studies have shown that sugar consumption may have a similar addictive effect as substances such as cocaine.6

If you’re unlucky and get the flu badly, these symptoms may make you think about giving up on the keto diet altogether. But if you’re smart about carb and fat consumption, ensure you get enough electrolytes, and are strong enough to move past this brief period of discomfort, the body will begin processing fat as its main fuel source and begin making ketones for energy. Although individuals vary in how long they experience the keto flu, there are certain ways to mitigate its effects in the short term.

First, listen to your body. In some cases, doing short bursts of exercise can help you deplete glycogen faster and thus speed up ketosis. But if you feel low in energy—that’s fine. While transitioning to the keto diet, the body is going through a period in which it’s learning how to function on a new fuel source.

Next, make sure you are getting adequate rest.

 

Although keto flu isn’t a traditional sickness, getting a proper amount of sleep may help mitigate some of the effects. Plus, no one can argue with the broad health benefits of some good shut eye!

Although keto flu isn’t a traditional sickness, getting a proper amount of sleep may help mitigate some of the effects. Plus, no one can argue with the broad health benefits of some good shut eye! Click To Tweet

Ensure proper hydration is maintained, including proper electrolyte balance. It’s crucial to maintain fluid balance by supplementing with electrolytes such as sodium and potassium. Electrolyte needs may vary person to person, so it’s important to do some experimentation with the amount of electrolytes to get it right for the needs of your body. Thoughtful hydration and electrolyte intake will go a long way in helping to prevent keto flu.

Last, make sure you’re eating enough calories. As the keto diet leaves you feeling full for longer, it’s possible in some cases to under eat, forcing your body to go into full-fledged starvation mode while switching to keto. Instead of starving yourself, be sure to compensate for the lack of carbohydrates by eating adequate amounts of fat. The cravings for sugar and other carbohydrates will eventually subside if you simply give yourself enough time.

 

How to maintain ketosis

You know how to get into ketosis fast. But what about maintaining it? Subscribe to get 10 tips from our experts for staying in ketosis.

Diet Techniques to Get Into Ketosis Fast

The goal of the keto diet is to increase ketone levels. If you’re already on keto, try these tips to help decrease the time it takes you to get into ketosis.

 

Eat More Healthy Fats

There was a trend in the 80s and 90s when people believed fat was the enemy. They believed that fat was the end-all-be-all cause of a majority of health related issues, especially heart disease. This led to the mass popularity of low-fat diets. People used to consume “low-fat” foods because they thought it would help them lose weight or because they held a false belief that fat in the diet was leading directly to fat on their tummy.

The main function of dietary fat is to increase energy levels and help certain body components function. For the ketogenic diet, this may mean consuming over 70% of your calories from fat. This isn’t something to be afraid of; dietary fat will not necessarily make an individual overweight.

Not all fat is created equal. There are some types of fat that will provide substantial health benefits while some should be consumed minimally. Saturated fats, for example, can be eaten in moderation with foods such as coconut oil, MCT oil, and raw butter (more on MCTs below).

Monounsaturated fats have the role of protecting the heart and fat storage. Some good food choices include avocados, macadamia nuts, and olive oil. Polyunsaturated fats include both Omega 3 and Omega 6 fatty acids (such as in Kado by HVMN). Omega 3 reduces inflammation and supports healthy hormone levels and should be consumed more frequently with fatty food choices such as flax seed and salmon. Omega 6 on the other hand has an important role in brain and muscle function, but should be consumed in much lesser quantities.

The worst form of fat to include in one’s diet is trans fat. It comes by way of an industrial process that makes vegetable oils solid.

The worst form of fat to include in one’s diet is trans fat. It comes by way of an industrial process that makes vegetable oils solid. Click To Tweet

It was widely used as a food additive in restaurants and packaged goods in the mid 20th century, but is less widely used today. Check ingredient lists on packages and look out for trans fat, avoiding it whenever possible.

There are a number of keto-compliant food choices containing healthy fats, including:

  • Coconut and avocado oil
  • Avocados
  • Cheese
  • Eggs
  • Meats, especially fatty fish like salmon

By incorporating a diet containing several of these items, a state of nutritional ketosis will occur. Coupled with low carbohydrate intake, high fat consumption can kickstart ketosis and help you maintain that state of ketosis.

 

Eat Keto-Friendly Food You Enjoy

One of the biggest keys to any successful diets is finding food you enjoy to eat.

Sounds simple enough, but one of the main reasons dieters fail is because they’re forcing themselves to eat bland, unappetizing food.

Sounds simple enough, but one of the main reasons dieters fail is because they’re forcing themselves to eat bland, unappetizing food. Click To Tweet

By creating a diverse and exciting meal plan, it may help you sustain the diet. Some of the most popular keto-friendly foods include:

  • Green vegetables such as asparagus, lettuce, greens, broccoli
  • Low-carb fruit options such as blackberries, raspberries, and blueberries
  • Meats such as beef, chicken, pork, and fish
  • Cheeses such as Swiss, provolone, gouda, muenster, cheddar, feta, mozzarella
  • Avocado oil
  • Macadamia nuts, pecans, seeds
  • Beef jerky

For beverage options:

  • Coffee
  • Unsweetened Tea
  • Club soda
  • Water

These are just a few examples of some of the foods that you may enjoy on a ketogenic diet. Of course, taste is individual. Take joy in eating, and seek out keto-compliant foods you actually want to eat. Who knows—your palate could change while you’re on keto, and you could find yourself craving foods you never thought you’d like (hello, Brussels sprouts).

 

Maintain an Adequate Protein Intake

Following a ketogenic diet doesn’t mean protein levels will drop. If anything, protein levels may even increase a little. Eating enough protein is beneficial as it may help prevent muscle breakdown.7

A moderate protein intake also helps you feel more satiated after eating. A diet that is high-fat and moderate-protein can help to prevent feelings of hunger even when eating in a caloric deficit. 8

Protein should be obtained from sources rich in fat such as steak or oily fish. If you are unsure of how much protein you should eat, here’s a good rule of thumb: eat 0.8g per pound of bodyweight per day. So, if you are a 200-pound individual, aim for at least 160g per day.

 

Try Intermittent Fasting

The practice of fasting is ancient, but it has gained some modern traction. But remember: it isn’t a one-size-fits-all practice. Fasting doesn’t have to entail foregoing food for weeks at a time. There are a few different ways to fast, with one of the most popular being time-restricted eating.

The definition of fasting is the “controlled and voluntary abstinence from all calorie-containing food and drinks from a specified period of time.” This differs from starvation, which is neither deliberate nor controlled.

Here are some of the most common ways to fast.

Time restricted feeding:

  • Eating during an eight-hour window (first meal at 12:00pm and no more eating after 8:00pm)
  • Eating during a four-hour window (first meal at 4:00pm and no more eating after 8:00pm)

Intermittent fasting:

  • Fasting for the whole day, or even several days on a weekly or monthly basis

Fasting may increase lifespan. Animals who experience long term caloric restriction live longer, but it is not clear yet if that applies to humans.9 It may also lead to less overeating, because knowing your window of eating may lead to more mindful consumption instead of snacking constantly. And fasting may make you more resistant to disease; when the body develops higher ketone levels to run on for fuel, you are less likely to develop certain diseases.10

 

Supplements (and Exercise) to Get Into Ketosis Fast

Supplements are emerging as a way to tap into faster ketosis. You have a couple options to choose from, with varying potency. Along with supplements, exercise is another tool you can use to speed of ketosis.

 

Take MCT Oil

Medium chain triglyceride oil, better known to the masses as MCT oil, is incorporated into many ketogenic diets. MCT doesn’t actually contain ketones, but instead, a fat easily converted into beta-hydroxybutyrate (or BHB), the main ketone body. After taking MCT, blood ketone levels rise slowly over several hours.

Usually extracted from coconut oil, MCT has unique benefits when compared to longer chain length fatty acids. Most dietary fat contains more than 12 carbons in the fatty acid chain, while MCTs are only 6 – 12 carbon chains in length. Shorter chain length allows for easier absorption and rapid conversion to ketones in the liver.

 

Adding MCT oil to your coffee can boost ketone levels in your blood, usually between 0.5mM – 1mM.

Adding MCT oil to your coffee can boost ketone levels in your blood, usually between 0.5mM - 1mM. Click To Tweet

Studies have shown that MCT oil can reliably reduce the time that it takes to reach nutritional ketosis.11

HVMN recently launched MCT Oil Powder to support your keto lifestyle. It contains pure C8 (the world’s most ketogenic fat) and a base of acacia fiber (a gut-friendly prebiotic). Unlike many other MCTs, our product has no additives, no artificial ingredients, and zero net-carbs. It can help improve energy and mental clarity, kicking your metabolism into fat-burning mode.

 

Exogenous Ketones

These are some of the best options for quick ketosis. As we mentioned, exogenous ketones are external ketone sources ingested via diet and can help you transition into a state of ketosis even without dieting or fasting.

One of the most common options is using a ketone salt. But these only raise blood ketone levels marginally (~1mM), result in GI issues, and often require consumption of high amounts of sodium to reach desired ketone levels.

HVMN Ketone, the world’s first ketone ester drink, enables you to enter a deep state of ketosis within minutes. It’s used by professional athletes and the US military, and was even used to help break a world record.

Some of the advantages of HVMN Ketone include:

  • Better mental performance12
  • Regulated blood glucose13
  • Increased Glycogen resynthesis14
  • Glycogen sparing and higher use of muscle fat stores15

If you’re struggling to stay in a state of ketosis or want to go into a state of ketosis for the first time, consider adding ketone supplements to your repertoire for optimal performance and results.

 

Exercise to Increase the Rate of Ketosis

Even though it might be the last thing you feel like doing, exercising more can speed up ketosis by depleting the body of glycogen stores naturally. Once the body no longer has glycogen, it will turn to fat burning as its main energy source. Research has shown that exercise can lead to ketosis.16,17,18

Endurance athletes have special considerations.

 

You may think an athlete cannot perform on keto. But studies have shown keto-adapted athletes had no signs of compromised endurance performance.

You may think an athlete cannot perform on keto. But studies have shown keto-adapted athletes had no signs of compromised endurance performance. Click To Tweet

Once the body enters state of ketosis, fat stores become its main energy source. A similar analogy might be switching a gas powered vehicle to a diesel vehicle; it’s the same vehicle operating in the same manner just using an alternative fuel source to power it. What’s more, a fat-adapted athlete can tap into stored body fat for fuel (of which, the body stores far more than carbohydrates).

Similarly, strength athletes have a few things to think about.

A ketogenic diet is not limited strictly to endurance athletes; the same principles can also be applied to strength athletes. In a study performed on strength athletes on a ketogenic diet, increases were seen in all major categories including squat and bench press.19

Furthermore, strength athletes may be concerned about a loss of muscle mass on a low-carb diet. But many studies show that muscle mass is at least maintained, and in some cases even increases on a ketogenic diet, especially when combined with resistance training.20 In a study performed on athletes eating a lower-carb diet, ketone bodies help assist in protecting against muscle protein breakdown. If anything, athletes on a low-carb diet may be protected against muscle loss, provided they have enough protein in their diet.20,21

Regardless of whether you’re a strength or endurance athlete, a ketogenic diet can be used to burn fat and provide the body with the energy it needs to perform.

 

Measuring Ketone Levels Consistently

It can be difficult to know if you are in ketosis objectively. Thankfully, there are ways of determining if you’re in a state of ketosis—several devices can measure ketosis almost immediately.

Blood Testing

Blood ketone testing is the most accurate representation of your current blood ketone levels. It directly measures BHB levels in the blood. This is similar to how diabetics use monitors for reading their blood sugar levels, using a finger prick to draw and test blood.

Using a blood reader is the most reliable method, but some people understandably don’t like dealing with the finger prick (or simply don’t like blood). If you are faint of heart, this may not be the best option for you. Blood testing strips also tend to be more expensive than urine strip counterparts, and the strips with which you test require repeat purchase.

 

Urine Testing

One of the most common ways to measure ketone levels is using urine strips. When blood passes through the kidneys, small molecules like glucose and ketones end up in the urine.

Like glucose, ketones are an important metabolic fuel, and so they are mostly reabsorbed through the kidneys after the blood has been filtered. But some ketones are not reabsorbed, so urine testing is a way to indicate if ketones are present in the blood.

Urine strips are inexpensive (although they must be purchased fairly frequently) but they don’t give you the full picture. First—urine tests only measure the ketone body acetoacetate, not BHB.

Second, the result gives you a color that corresponds to a ketone level, but doesn’t give you a direct numerical reading like other measurement methods. Over time, keto-adaptation leads to changes in how the kidneys handle ketones, meaning that urine ketone levels might be lower, even though the amount of ketones in the blood is the same.

 

Breath Testing

Acetone, the third and least abundant ketone, is spontaneously formed from the breakdown of acetoacetate. It’s found mostly in breath, and its contribution as an energy source is insignificant.

Using a specially-designed acetone breath meter, you receive results almost instantly. These meters specifically measure the amount of acetone excreted in breath, generally readings that relate well to blood ketone levels at low concentration. But their accuracy at higher levels of ketosis is still being researched.

 

Be Careful When You Eat Out, or Don’t Eat Out

Why did your diet fail? Many people fall victim to excuses. A common excuse: you’re unable to live an active social life.

But to correct this, all it takes is learning how to mold diet with social life. One way to do that is understanding how to navigate a menu when eating out.

Many restaurants today are becoming more keto-friendly. If there are no keto options available on the menu, many items can be altered slightly to adhere to the keto style of diet.

  • Instead of a burger and fries, take off the bun and order it with a salad
  • Try a taco bowl instead of traditional tacos with tortillas and other carbs like rice
  • Eat a salad with no heavy dressing or croutons added
  • Skip the heavy carb beverages (like beer and soda) in favor of water or club soda

These are easy options to maintain a keto diet while still being able to enjoy time out with friends and family.

 

No matter if you are eating fast food or a Michelin cuisine, there is always a way to make the menu fit your style of eating.

All it takes is a bit of creativity and a tweak here or there.

Why is Keto Right for You?

Old perceptions about high-fat diets have changed. Health benefits from ketogenic dieting continue to grow, from everything to weight management to diabetes control.

Continued research is necessary to understand the full benefits, but some people are using keto to reverse diabetes, to maintain blood sugar levels, for endurance performance, for improved cognition or for longevity. The list continues growing. Everyone is different- some people don’t get along with keto, but for others it is transformative, so this diet certainly deserves consideration

If you want to get into ketosis fast, follow our steps. But understand it’s a process—it will take some time (and maybe even a bout of keto flu) for the body to fully adapt to this lifestyle. But overall, the process isn’t difficult. It takes dedication, but will be worth it in the long run.

 

If you want to start the ketogenic diet but you have doubts about how you can live without carbohydrates, I invite you to do it gradually. And for this you can start with a my Low-Carb Jumpstar Program. A 14-Day Plan to help you kickstart your journey with the low carb diet.

This plan will give you an idea of how to start and after that you can progressively start with the ketogenic diet.

Join the program today by clicking on the image below.

 

Love And Wellness,

 

 

Photo by Loija Nguyen on Unsplash

<thrive_headline click tho-post-8941 tho-test-65>Keto Drinks: Your Guide to Keto-Friendly Beverages</thrive_headline>

Keto Drinks: Your Guide to Keto-Friendly Beverages

Originally published on HVMN by Ryan Rodal

If you’re considering the keto diet, you may think it’s extremely difficult maintain. The low-carb, high-fat diet will certainly require a lifestyle change, but it may also illuminate hidden sources of carbs in your everyday diet—especially in regards to sugar intake. People tend to underestimate this one. This is no truer than with beverages, as folks usually overlook how much sugar is in some of their favorite drinks.

Many everyday beverages may contain more calories and carbs than you would believe possible. To make matters worse, the majority of these carbs will come strictly from refined, processed sugar.

The glass of orange juice you had with breakfast? That’ll be 120 calories and 10 grams of carbs. The morning trip to your local coffee shop? That drink could have as many as 600 calories and 75 grams of carbs. The soda at lunch? It’s worth 200 calories and 40 grams of carbs.

These hidden calories from sugar may be compromising your health and weight loss objectives. Drinks such as juices, sodas, and flavored coffees come jam packed with large amounts of processed sugar, which spell disaster for a ketogenic diet. By following our guide below, you will be closer to staying keto-friendly, and learn how to dodge the constant sneak-attacks from sugar lurking in our everyday diet.

Continue reading Keto Drinks: Your Guide to Keto-Friendly Beverages

<thrive_headline click tho-post-8662 tho-test-63>6 Nutrition Myths Unveiled – Update 2019</thrive_headline>

6 Nutrition Myths Unveiled – Update 2019

Did you know that many of the diet and nutrition myths you know are totally false?

Don’t feel bad because even those who study nutrition have had to relearn and update us in all these myths!

But the good thing is that you are updating soon. Today you are getting updated with the truth and the facts. Because these nutrition myths have been proven false after many scientific studies and research.

 

Myth #1: Fats makes us FAT

The myth that fat makes us fat and causes cardiovascular disease problems is a completely false myth. This myth is a consequence of a poorly performed study that unfortunately has caused severe consequences in our health.

It’s not the fat that causes us your problem, it’s the carbohydrates and the sugars!

In a previous article I talked about the benefits of fats in our diet and why we should include them.

Continue reading 6 Nutrition Myths Unveiled – Update 2019

<thrive_headline click tho-post-8601 tho-test-59>Low Fat Diets Can Be Detrimental To Your Health</thrive_headline>

Low Fat Diets Can Be Detrimental To Your Health

Low-fat diets can create more problems later than they solve in the moment. It sounds logical – eliminate fat to reduce your fat, but this is far from the reality. There’s no point in eliminating your excess weight at the expense of your health, which sadly occurs all too often. Low fat diets often contribute to this.

People feel that a diet that has any fat in at all contributes to weight gain. And that a low or fat free diet is a healthier diet.

If you consume a lot of fried food, this will contribute to weight gain. But there is much more to this topic than meets the eye.

For a start, the type and quality of the fat consumed

This has a huge impact on whether or not you gain weight. For example, canola oil is so unhealthy, it will contribute not only to your weight gain, but to your deteriorating health, too.

Next on the list is how you consume this fat.

For example, olive oil is considered to be a healthy oil, all things considered. But the first pressed, virgin olive oil has far more nutrition than the subsequent pressings resulting in cheaper oils.

Cold pressed oil is far more nutritious too, as heat destroys many of the natural nutrients that are beneficial. The more nutritious an oil is, the less likely it is to cause a problem, such as weight gain or digestive problems.

Highly processed fats, such as hydrogenated fat, create havoc with your health and weight as they are virtually undigestible.

Continue reading Low Fat Diets Can Be Detrimental To Your Health

Can a High Fat Diet be Healthy?

Can a High Fat Diet be Healthy?

Many health conscious people strive for a low-fat diet. But you could be missing out on many health benefits such weight loss and a strong cardiovascular system if you miss the essential fats.

The no fat and low fat diet way of thinking came from the fact that so many people were – well – fat. It was logical to assume that it was because we were eating too much of it. Now we’re learning more.

We now know that the harmful fats are the trans-fatty, oxidized and heat-processed fats like those found in margarine, fried foods and even grain-fed cattle.

In the daily strive for health we attempted to cut out all fats only to learn we are hurting ourselves.

Fortunately it is a new era and we now know which fats to not only cut out – but what we need to include in our diets for better health. For free of premature aging and degenerative disease.

 

These good fats are called the Essential Fatty Acids.

They fall into two categories of Omega 3’s and Omega 6’s. Both types of fats are essential and it is important to get them from a variety of sources. The essential fats are the most popular because they are the most researched. There is one more category of fat, however, that you should be aware of – the Omega 9’s, although not classified as an Essential Fat, it is well known that they are necessary for good health.

 

Let’s look at the effects of these fats.

Deficiencies in these fatty acids can result in heart disease, depression, fatigue, and inflammation, which can lead to arthritis and even cancer.

Benefits of including the good fats include weight loss, a stronger immune system, anti-inflammatory abilities, balanced hormones, thicker hair, and healthier, supple skin.

Continue reading “Can a High Fat Diet be Healthy?”

<thrive_headline click tho-post-6771 tho-test-51>Benefits of Avocado Oil And How to Include it in Your Diet</thrive_headline>

Benefits of Avocado Oil And How to Include it in Your Diet

Avocado oil is a nutrient-dense oil that should be in everyone’s kitchen. It’s great for cooking, skin care, and digestive health and offers more benefits than I can list. It might just be the next coconut oil… maybe.

 

So what’s so great about avocado oil?

 

Oleic acid – The same fatty acid that makes olive oil so amazing, oleic acid is good for the immune system and can withstand oxidation much better than most oils. This makes it last longer without going rancid and better at withstanding high temperatures.

Avocado oil is rich in fatty acids and it works to lower bad cholesterol and raise your good cholesterol. Avocado oil is just as effective as extra virgin olive oil.

 

Vitamin E – An essential vitamin for healthy skin, hair and nails, vitamin E helps prevent against the oxidative damage caused by free-radicals.

The oleic acid in avocado oil along with the carotenoids and vitamin E can reduce the growth of precancerous and cancer cells and even cause cell death in abnormal cells. The carotenoids also decrease the side effects of chemotherapy.

 

Digestion – Avocado oil is great for gut health for similar reasons as avocado itself. Cold pressed avocado oil is rich in enzymes and healthy fats that help stimulate your body to repair itself. The avocado oil’s vitamin E can help strengthen the skin and the immune system when you eat it.

If you experience frequent heartburn or feel an abnormally high amount of gas and bloating on a regular basis, or if you feel tired all the time, poor digestion may be the cause.

The vitamins, minerals and monounsaturated fatty acids in avocado oil all help the digestive tract to process food more efficiently. This won’t fix it overnight, of course, but you will be surprised at how quickly you will start to feel better, have more energy and may even start to lose weight as a result!

A special note: you want to make sure you always buy the unrefined, cold-pressed, extra virgin version whether you want to cook with avocado oil or use it for your skin and hair.

Continue reading Benefits of Avocado Oil And How to Include it in Your Diet

<thrive_headline click tho-post-5915 tho-test-10>4 Ways to Use Coconut Oil</thrive_headline>

4 Ways to Use Coconut Oil

Coconut oil is not just a kitchen ingredient; it has a wide range of other amazing uses that promote great benefits for your health and physical care.

Coconut oil has been increasing in popularity over recent years. With the current campaigns against the use of unhealthy fats, this powerful oil is in growing demand. The health benefits of coconut oil can be used in different ways.

Coconut oil is composed of 92% saturated fat, with 2/3 of it coming in a medium-chain fatty acids form. The body is able to quickly metabolize this type of fatty acid in the form of energy. Lauric acid is one of the most powerful components of coconut oil, which is recognized for its strong antimicrobial and antifungal properties.

To improve your overall health, here are some easy ways to take advantage of coconut oil.

Continue reading 4 Ways to Use Coconut Oil

<thrive_headline click tho-post-3473 tho-test-37>7 Reasons to Eat Avocados</thrive_headline>

7 Reasons to Eat Avocados

Today I wan to give so several reasons to eat Avocados more often. Avocados are delicious, but did you know they could also help curb your appetite? According to a recent study, those who ate half an avocado with lunch felt 28% less of a desire to eat more in the 5 hours following the meal. 

But, that’s not all avocados can do for you!

Continue reading 7 Reasons to Eat Avocados