Keto and Mrs. Mother Nature

Keto and Mrs. Mother Nature

The Keto diet affects men and women differently, and as a result, how we eat on the keto diet should not be compared for that reason. The biggest influence that can be affected by the keto diet is the menstrual cycle which can cause changes in your cycle for example “irregular periods”. The keto diet can also affect hormones associated with your period called leptin and luteinizing. So, adjusting your eating habits with your cycle can help keep your keto lifestyle and hormones more in-sync.

The Keto diet may help with balancing hormones. Many women have documented that the keto diet helped boost their fertility, reverse PCOS, and of course, lose weight. Menstrual cycles can have an impact on the reaction to the insulin hormone and, in turn, our insulin resistance. Hormones distribute a challenge to women that the male keto dieters don’t have to deal with. The keto diet is known as an endocrine-based diet, which means we count on hormones to be in control of the changes that partake in our bodies, versus calorie in and calorie out. So, having a diet rich in leafy greens, such as spinach, broccoli, turnip greens, kale, and asparagus, are especially good for endocrine health.

When women go keto, if we have any hormone discrepancies, it is often brought to the surface. If you’re struggling with hormone imbalances while on keto try to Increase your protein on days during your period. From the day after your period ends to two days before ovulation, aim for really low carbs and moderate protein intake. On days 12 through 16 of your cycle opt for keto foods higher in glutathione, such as avocado, broccoli, garlic, and parsley. At the end of your cycle, carb up once or twice with starchy vegetables.

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.

Everything Pumpkin

Everything Pumpkin

It’s September, which means my pumpkin obsession has re-emerged. September means apples, cinnamon, and Everything pumpkin spice.  Although, you have decided to eat healthier and cut out the not so friendly food. Being on a keto diet does not mean you have to miss out on the #1 most favorite trend of fall ”Pumpkin”.

Fall is my favorite season, it’s time to get hype about all things pumpkin. You may be asking is pumpkin okay on the keto diet? Yup, pumpkin can be keto because it is low in net carbs. Pumpkin only has 5g of total carbs per 100g with 1g of fiber. It’s perfect for the ketogenic diet, or a low carb diet as well, whatever you’re following!

Here is a great recipe that I love. The Keto protein bars are perfect to eat as a snack when craving something sweet.

Keto Pumpkin Protein Bars

Per serving: 213 Calories • 8.5g Carbs (1g Fiber) • 7.1g Fat • 28.5g Protein

Ingredients

Ingredients scaled to 4 servings

½  cop Whey protein powder

½  cup Pumpkin 

½  cup Cream cheese 

1 extra-large Egg

1 1/2 tsp Pumpkin pie spice 

Directions

  1. Preheat oven to 350F.

  2. Grease a loaf pan or use a cooking spray to coat sides.

  3. Mash together pumpkin and cream cheese. Stir in protein powder until thoroughly combined. Add egg and mix until the dough becomes more like a pancake batter.

  4. Pour into your greased/silicon pan and bake for 20 minutes. Let cool and slice. 

  5. Garnish with dashes of pumpkin spice on top.

You can also step this recipe up by drizzling melted chocolate on top. Enjoy!

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.

Hit a Weight Loss Plateau on the Keto Diet?

Hit a Weight Loss Plateau on the Keto Diet?

Many people who start the ketogenic diet do it for weight loss reasons and their body fat seems to melt right off of them. A lot of people begin to reach their goal weight quickly and easily.

For others,  losing body fat can be a bit more difficult. Although, many have found success in reaching their goals it doesn’t mean they’ve seen steady progress for their entire journey.

If you lose weight on the keto diet and suddenly you’ve hit a plateau, then this article is for you. I know it can be very frustrating but, hitting a plateau in weight loss is very natural because the body adapts and goes into defense against further weight loss.

So, how do you overcome and move past your stall? If you’ve done it all, count macro’s, count your carbs but you still can’t seem to move past that number.  The good news is plateauing is usually fairly simple to get past once you have the right information to guide you. If you’re not okay with your current weight and want to lose more, you would need to adjust your weight-loss program

Try these tips for getting past the plateau:

  • Pack More Activity Into your Day. Think outside the gym. Increase your general physical activity throughout the day  Any physical activity will help you burn more calories.

  • Cut More Calories. Cut more of your calorie intake but don’t go below 1,200 calories. You don’t want to start depriving yourself due to the risk of overeating when hungry.

  • Increase your Workout. You should exercise a minimum of 30 minutes a day, every day of the week. But if you are trying to lose weight exercising more often than that or increasing the intensity of exercise to burn more calories.

  •  Look Over your Habits. Look back at your food and activity journals. Research suggests that off-and-on relaxation of rules of eating contributes to plateaus.

The truth of the matter is that we can sometimes let our guard down after our initial weight loss. So, going back to the drawing board is all it takes to get yourself back on track.

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.

Snacking While on the Ketogenic Diet

Snacking While on the Ketogenic Diet

One big question that comes up is “should you snack while on the ketogenic diet?”  There are many people who don’t need to snack at all while they’re on keto so, keto may be a game-changer for you even if you’ve always been a person who always snacked.  Let’s take a look at snacking for a bit.

Having a snack usually tends to be people who are bored or their blood sugar is crashing. But, besides these different ideas about snacking. Snacks can also be an important part of your diet. Having a snack in between meals can provide the energy needed to sustain until mealtime. When eating a healthy snack It can also decrease your hunger and keep you from overeating.

If you are a beginner to the ketogenic diet it is important to start out assuming that you won’t need to snack. So, If you must have a snack there is no reason for you to go hungry between your meals because it’s plenty of healthy snack alternatives available while you are on your weight loss journey. Here are low carb snacks that will help keep you in ketosis and save you from those hunger pains.

Quick Keto/low carb snacks you just grab and go!

  • Chia seeds, pumpkin seeds, sunflower seeds, and other types of seeds

  • Pork rinds

  • Full-fat cheese snacks

  • Jerky

  • Macadamia nuts and walnuts

  • Pickles

  • Snack bars that have been formulated for the keto meal plan, like Quest bars

Keto/low carb snacks you can prepare at home.

  • Salami and provolone roll-ups
  • Hard-boiled eggs

  • Cooked bacon strips

  • Guacamole

  • Cucumbers, cut in half and filled with cream cheese or tuna fish

  • Sugar-free Jell-O snack with whipped or heavy cream topping

  • Keto smoothie

  • Keto cookies

It’s perfectly fine to snack, especially while on keto. Keep an eye on your carb counts and make sure you’re not going over your limits and you will be just fine. Choosing snack quality is more important than the frequency of eating.

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.

Guest Blogger: Lynette McCutcheon

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.

How long can I stay on the Ketogenic diet?

How long can I stay on the Ketogenic diet?

How long can I stay on the Ketogenic diet?

One of the biggest questions I get asked a lot is “can a person do the Ketogenic diet long term?” There are many speculations that the Ketogenic diet might not be the best choice for long-term health. When I first started the Ketogenic diet I was told that I couldn’t do the diet for more than 6 months and that it wouldn’t be healthy to do it longer than that. Many people believe the eating habits the diet promotes might lead to heart problems or vitamin and mineral deficiencies. Despite these speculations, the ketogenic diet is not something new that was just created. Doctors have been using it for about 100 years to treat drug-resistant epilepsy in children. There is solid evidence proving that the ketogenic diet reduces seizures in children and has many other health benefits.

In many present studies, researchers show the effects of a long-term ketogenic diet. It shows the reduced body weight and body mass of the person studied. The study also shows how it decreased the level of triglycerides, LDL cholesterol, and blood glucose.

It is true that this diet may not be for everyone by personal preference but, being on this diet as a lifestyle does not produce any significant side effects on people. Therefore, the present study confirms that it is safe to use the ketogenic diet for a longer period than previously demonstrated.

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.

Guest Blogger: Lynette McCutcheon

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.

5 Fat Loss Mistakes

5 Fat Loss Mistakes

Sometimes, it can seem like losing weight is the hardest thing to do in the world.  You are watching your calories, you cut out fast food, you even revamped your whole diet and your exercise routine. But, for some reason, the scale has not budged not even a little bit.

If this sounds familiar to you keep reading…

You may be hindering your progress by following misguided even outdated information. I will be the first to tell you that I have been there myself and that is okay because we all have made mistakes but,  when it comes to fat loss, you don’t have to!

I have compiled 5 fat loss mistakes we all have made when trying to lose weight and can possibly be the reason you’re not reaching your weight loss goals.

  1. Not eating enough fiber.  Bacteria live in your gut, primarily in the large intestine since fiber does not get digested this is where the fiber feeds friendly gut bacteria that digest it and turn it into usable energy.

  2. Not eating enough protein. When you don’t ingest enough protein. Your body reduces lean body mass and muscle strength.  Your body can also get muscle cramping, weakness, and soreness. When you are not getting enough protein your body will also start taking protein from muscle tissue and use it as energy.

  3. Not exercising. If you don’t exercise or add activity to your daily life you will become deconditioned. Your muscles will then weaken. Not getting enough physical activity can lead to heart disease.

  4. Eating too many calories.  To lose weight, you must create a calorie deficit by either eating less or burning more by exercising. Your body uses calories for energy. But, consuming too many and not burning enough by exercising can lead to weight gain.

  5. Only focusing on the scale.  Most of us associate our weight directly to our caloric intake,  which puts too much focus on the scale that can lead to you placing too much emphasis on food. Stop focusing on the scale and start measuring progress with what really matters! Your shape and body fat levels have changed far more than what the scales are showing you.

We all mistakes, that is just the human in us. But, understanding what causes the weight loss plateau, will help you decide how to respond and avoid hindering your new healthy habits.

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.

Guest Blogger: Lynette McCutcheon

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.