Keto and Autoimmune Disease

Keto and Autoimmune Disease

Here we are one month into 2021.  How has your health journey been going so far?  Are you sticking to the ketogenic lifestyle?  I have been following this lifestyle for over 3 years and have never looked back.  Let me tell you why.  I am a 21-year lupus warrior and I believe keto saved my life.

Nearly 3.5 years ago I was having one of the worst lupus flares of my life.  Something had to give.  I was seriously at the end of my rope.  After extensive research, I happened upon the keto diet.  The main takeaway for me was that I would be removing foods from my diet that was causing my body to have an inflammatory response.

Within 4 months my lupus went into remission.  It is not medically proven that keto put me into remission, but I am not changing a thing and my doctors agree.

Keto & Autoimmune Disease

For people suffering from an autoimmune disease that want to follow a ketogenic diet, the most important thing to realize is that they MUST be STRICT/CLEAN keto.  This is not negotiable.  If you do dirty keto you will not relieve any of your symptoms. Consuming foods that are considered inflammatory will continue to flare up your system.

An efficient immune response protects against many diseases and disorders. An inefficient immune response allows diseases to develop. Too much, too little, or the wrong immune response causes immune system disorders. An overactive immune response can lead to the development of autoimmune diseases, in which antibodies form against the body’s own tissues.

The inflammatory response (inflammation) occurs when tissues are injured by bacteria, trauma, toxins, certain foods, heat, or any other causes. The damaged cells release chemicals including histamine, bradykinin, and prostaglandins. These chemicals cause blood vessels to leak fluid into the tissues, causing swelling.

Many people that begin a ketogenic lifestyle do so for weight loss.  These people as long as they do not have an autoimmune disease can follow a dirty keto diet with no repercussions.  They do not have the additional diagnosis.  Eating the restricted foods, while staying under their net carb intake will not cause their body to harm itself.

Do not get me wrong, these same people would benefit greatly by following strict keto as well.  Their body has the same inflammatory response, it just is not debilitating to them.  They will still feel sluggish, mentally cloudy, swollen gut, and much more.  Their bodies will be running on fat, therefore burning fat and they will lose weight.  They will be happy.

Autoimmune people will be feeling great!  None of the side effects from the restricted foods AND weight loss!  Another very important thing to remember is that the amazing benefits of following a keto lifestyle will not happen overnight.  Slow and steady wins the race.  If you try this lifestyle for 3 days and feel no difference, do not quit!

It takes about 4 weeks for your body to rid itself of all the toxins you had been putting into it.  At that one-month mark, if you follow keto to the letter you will be feeling like a new person!  This will make it easy for you to make keto a lifestyle choice instead of a diet.  Seeing and living the benefits will become the only way you will want to live.  You will immediately recognize how horrible a cheat makes you feel, therefore, making the ketogenic lifestyle the best for you!

References: medlineplus.gov

Guest Blogger: Daniellle Turco 

Danielle is an over 20-year lupus warrior that is currently in remission. She suffered for many years wondering what was wrong with her. After many misdiagnoses, lupus was finally confirmed through routine bloodwork while pregnant with her son. She has spent many years figuring out what works for her and what does not. Danielle thrives on helping others and advocating for her community. She is a Certified Keto, Health & Life Coach an RYT 500 Yoga Instructor, and Certified Personal Trainer. Danielle lives on Long Island with her husband Keith, their 2 children James and Noelle and Teddy Bear dog Augie.

 

 

Certified Life and Health Coach
Certified Keto Coach
Best of LI Nominee 2020 For Holistic Wellness and Life Coach
Certified Yoga Instructor
Reiki Master and Teacher
AFAA Certified Personal Trainer
Spinning and TRX Certified
WEGO Health Patient Leader
Director Laxin’ For Lupus
Ketolupie.com
Laxinforlupus.org

Instagram @ketolupie

 

Overcoming Low Self-Esteem

Overcoming Low Self-Esteem

I used to just cope with low self-esteem. I actually thought having low self-esteem was just something I had to deal with for the rest of my life.  I was wrong. If you are tired of living with low self-esteem continue reading.

Have you been unsure about who you are and what your value is? In this article, I would like to provide you with some guidance on how I overcame low self-esteem and built my confidence.

Taking the easy route has been one of the ways people end up pounds overweight. It’s sometimes difficult to do what’s right. But, in the long run, you will have more respect for your body. Self-doubt and insecurity can be persistent, discouraging, and destructive to our efforts. Self-esteem is immeasurable especially when you are achieving weight-loss. So, think about how you see yourself. It’s normal to feel discouraged in the beginning. But just like with most things that are new practice makes perfect. You can improve your sense of confidence.

The first that helped me was that I set realistic expectations for myself. I didn’t go into my journey with a mindstate that I was going to drop 10 pounds in the first week. So don’t set yourself up for failure.

I also listened to a lot of positive affirmations. Practicing positive self-talk is crucial to how you are viewing yourself. Self-talk is your inner dialogue, so make it pleasant.

Lastly, having that healthy support system is important too. If you have people around you who can’t be on the same wave as you then connect with others who have similar goals through different support groups. Being around others who are achieving similar goals you are will help you believe you can accomplish your goals, too.

The more you believe that you can accomplish a goal, the better your chances of success.

Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.

Total Carbs vs. Net Carbs

Total Carbs vs. Net Carbs

Total Carbs vs Net Carbs

Each person has their own carbs limit that they should stick to so that they can achieve Ketone production. It’s really important to track your net carbs to make sure your body isn’t producing glucose and instead produce ketones. During ketosis, the body can’t produce glucose. For the body to stay in Ketosis, you want to use your fat as an alternate energy source.

So which carbs do you count on Keto?

When you are counting carbs, sticking to below 20 net grams per day will be effective in achieving ketosis. If you are counting the total carbs, then keeping your total carbs under 50 grams will be the best in keeping your body in ketosis.

How do you count carbs?

The first thing to look at is the serving size: The serving size is what the rest of the label is referring to. Then look at the total carbohydrates. This is the amount of carbohydrate in 1 serving size. Total carbohydrates are what affect your blood sugar.

This includes all the other carbohydrates also such as starch, fibre, and sugar. Now when reading the label, decide how much you are going to eat: If you eat only 1 serving this is your Total Carbohydrates that are listed on the label!

The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.

Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.

 

What is insulin resistance?

What is insulin resistance?

Insulin resistance comes from abnormal levels of insulin in the blood. If left unchecked insulin resistance can lead to diabetes.  The Pancreas is where the development of diabetes begins.  This is the gland that sits right behind the stomach. The pancreas lowers blood sugar levels producing a hormone called insulin.  Insulin is produced by cells that respond to blood sugar levels. If blood sugar rises after eating a meal, insulin then rises to keep sugar levels stable.

Blood sugar decreases, when there are longer periods of starvation of the body or exercise. Insulin levels then start to fall.  When insulin decreases, the pancreas that was once used to bring insulin levels down no longer works as efficiently as it used to so the pancreas must produce more insulin to attempt to bring down the blood sugar level.

Too much insulin can cause the pancreas to get overworked and cause the pancreas to reach its maximum ability to produce, and the fasted blood sugar levels become elevated. Elevated fasting blood sugar is called “Impaired Fasting Glucose.” When this happens this is known to be the first clue the body gives to having insulin resistance. The most effective way to reduce insulin resistance is to make slow, sustainable changes.

Best ways to overcome Insulin resistance: 

  • Increase levels of physical activity.
  • Increase wholesome, low-carbohydrate options.
  • Be consistent, week after week.

At first, beginning a new lifestyle change can be a bit scary and sometimes overwhelming especially when advised by a doctor. But with time and patience, it can have a life-changing effect on the body.

The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.

Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.

Can Keto Cause Hair Loss?

Can Keto Cause Hair Loss?

Before you started the keto diet you might have already known about some of the side effects, like fatigue, constipation, and nausea. But, potential hair loss may come as a surprise to you. For some people, hair loss is a real result of the Keto diet. Because the diet is a really restrictive low-carb but high-fat diet, the restrictive nature is what can lead to hair loss. If you’re not following keto in a careful way you can miss out on the important nutrients that fuel hair growth. Here are four possible reasons keto is causing hair loss.

  1. You Could Be Eating Too Few Calories on Keto-Because of the high fat intake, people generally are not as hungry and end up cutting calories.
  2. You Might Not Be Getting the Protein Your Body Needs-  to keep your body in ketosis, at least on the standard keto diet, you must limit your protein intake.
  3. You Could Be Losing Weight Rapidly Due to Ketosis-the stress of losing weight quickly and cutting protein intake can contribute to what’s called telogen effluvium (TE).TE is when the hair shifts from the growing to the resting phase, ultimately leading to temporary hair loss.
  4. You’re Missing Out on Important Nutrients That Contribute to Healthy Hair- getting enough B vitamin biotin, which helps promotes healthy hair.
  5. How Can You Prevent Hair Loss on the Keto Diet?

To help prevent hair loss, taking a multivitamin will help with possible deficiencies and will help provide some nutrients,. Also, get the protein you need from high-quality foods such as eggs and poultry, and the biotin from foods like almonds, onions, tomatoes, walnuts, salmon, pumpkin seeds, and cashews. If you are looking to lose weight and are experiencing side effects from the keto diet remember that although it is a wonderful plan to follow but is not for everyone. There are other diets you can follow where you can lose weight and feel good doing it. The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.

Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.

 

 

Will Keto Lose Muscle?

Will Keto Lose Muscle?

With any weight-loss plan, a small amount of muscle will be lost, however, you will not lose muscle on Keto if you maintain a good amount of protein intake with plenty of fiber-rich green vegetables. It is really important to maintain as much muscle as you can to keep the weight off and to avoid the yo-yo diet effect. According to keto bodybuilder Robert Sikes, the key to burning fat and not muscle is gradually decreasing calories to keep your metabolism healthy. So, having a well-planned diet along with a workout routine will help you melt the fat away while maintaining muscle. Below are 5 tips to help guide you to lose weight safely while maintaining muscle on the Keto diet.

5 tips for maintaining and building muscle while on the Keto diet:

  • Track your carb intake- This will help make sure you eat few enough carbs per day to stay in ketosis.
  • Prepare for initial side effects- Make sure that you’re not dehydrated and that you’re also getting enough essential nutrients, especially electrolytes.
  • Beware of hidden carbs-You might be trying your hardest at keto, but you keep getting kicked out of ketosis or simply cannot get into ketosis. So being conscious of the ingredients and the amount of stevia you intake is key.
  • Test your ketone levels regularly- A good way to see if you need to make adjustments to your diet, or can confirm you are on the right track.
  • Get plenty of sleep- Can reduce and undo the benefits of dieting.

Losing fat without sacrificing muscle is easy. You need to lower your calories, eat enough protein, exercise, rest, and get enough sleep. Maintaining muscle is not impossible, and a lot of what you have to do to build muscle on the keto diet comes from normal strength-building best practices.

The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.

Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.