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Insulin Resistance… You Got to Understand THIS!!

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Dear Reader:

I’m not sure how far off your regular weight you might be. But if it’s a significant amount, and you’re dealing with a large abdomen while struggling to lose weight, it’s possible you could be experiencing something known as Insulin Resistance.

Ok, let’s begin with the standard definition.

Insulin resistance (IR) is a pathological condition in which cells fail to respond normally to the hormone insulin.

The normal response of cells to insulin is quite simple: insulin allows cells to absorb glucose from the blood. In other words, insulin is the hormone that transports blood sugar, or glucose, from the bloodstream into the cells. Under normal conditions, the pancreas releases a specific amount of insulin, which helps deliver the glucose from your last meal to your cells—essentially feeding them.

In insulin resistance, the cells resist or reject the effects of insulin. This condition usually develops over many years due to excessive carbohydrate intake. To compensate, the pancreas produces more insulin to overcome the resistance, nourish the cells, and maintain normal blood sugar levels, which is a top priority for the body.

You might wonder: If my pancreas can handle insulin resistance, why should I be concerned about it?

This vicious cycle can’t continue indefinitely without leading to harmful consequences. Over time, your cells become more resistant, forcing your pancreas to produce more insulin to keep blood sugar levels normal. Eventually, your pancreas won’t be able to produce enough insulin to combat the resistance, and your blood sugar levels will begin to rise. At this point, maintaining normal blood sugar levels becomes much harder, and this condition is known as prediabetes.

You don’t need to be a genius to see where this is headed. Insulin resistance is essentially the precursor to Type 2 Diabetes. If you’ve ever wondered why the medical approach to treating Type 2 Diabetes often involves adding more insulin to your body (to support an overworked pancreas), now you know. Type 2 Diabetes is simply an advanced stage of insulin resistance.

Another important reason to avoid insulin resistance, especially if you’re trying to lose weight, is this: when insulin levels are high, the body won’t burn fat. Insulin is often referred to as “The Storage Hormone” for good reason. Glucose is either used by the body as fuel or stored as fat for future use.

In my recent blood test, my insulin levels were three times higher than the maximum normal range, but my blood glucose levels were normal. This happens because my pancreas is overworking, producing 300% more insulin to maintain normal blood sugar levels. If I don’t address this issue, I’ll likely end up with Type 2 Diabetes. Oh, and did I mention that losing fat is going to be incredibly difficult with my current insulin levels?

I’m confident you understand what insulin resistance is and the harm it can cause to your body. In the next post, we’ll discuss some steps you can take to address it.

Hint: Our diet helps combat this condition.

See you on the next post.

Ok, I screw up… Now what?

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Haagen-Dazs-Logo

I have to admit it, I was feeling low and gave in to temptation.    😦
Knowing that ice cream is packed with sugar, it’s a tough setback for a diet like the Ketogenic Diet, especially at the start.

The first question is, “What do you do?” and the answer is simple… YOU STOP! And don’t say it’s obvious, because for people like us, it’s not. It wasn’t logic that led you to break your diet, so why assume it will be logic that gets you back on track?

It’s pretty common to feel guilty after indulging in the forbidden fruit, uh, I mean, food. Just as common is the “What the hell, I’ll start again tomorrow” mindset. Avoid falling into that trap. When something goes wrong, don’t make it worse; learn from the experience and move forward.  If you notice your car has a flat tire before heading to the office, what do you do? You fix the tire and get on your way! You don’t pull out a knife, and slash the other three tires, right? But that’s essentially what you’re doing when you eat something you weren’t supposed to and decide to ruin the rest of the day.

Wait a minute! What about the learning part? Pay attention to the things that tripped you up. You were feeling a bit down (defenses low), and you walked right past that place selling your favorite “sin food.” Next thing you know, you’re stuffing your face. So, if I’m feeling down, I won’t go there, or I won’t go there alone. This is just a small example. You’ve got the key to your own control, use it!

Don’t feel bad for breaking your diet; feel good about the lesson you learned. However, in the case of Keto, breaking the diet with sugary foods can have significant consequences. The first is that you’ll fall out of Ketosis, and it might take a few days to get back on track.

That’s tough news, but I want to let you know that I have a plan to bounce back quickly. Stay tuned for more details in the next post!   🙂

Every Morning, This Should be FIRST!

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mwater

Clear and Simple, right after you wake up, the first thing that you should do is to reach for two 8 ounces glasses of water.

Here are some of the benefits of this old Japanese custom:

Rehydrates your body
Flushes out toxins and aids regular bowel movements
Alleviates Heartburn and Indigestion
Improves blood circulation

Is not common to get some many benefits out of one single change.

Wouldn’t be great if we could incorporate one healthy habit each month?
If you like the idea, this is a great place to start.

Monitoring Our Weight Loss Plan – PART III

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MonitorLevels

Alright, everyone, we’ve reached the final part of our three-post series, “Monitoring Our Weight Loss Plan,” and I’m confident that you’ll be somewhat familiar with the following monitoring options.

Let me start by saying that I find surprising how many personal trainers overlook the importance of tracking short-term progress. As someone who is obese, I understand the strong desire for results and how a small boost at the end of the first week can make all the difference between sticking with the program or giving up.

To understand and track short-term results effectively, close monitoring is essential. With that in mind, here are the three levels of monitoring I recommend:

LEVEL 1: This is the most basic level, assuming you already have a digital scale that measures weight and fat percentage (as recommended in previous posts). Simply step on your scale, record the readings along with the date in a notebook. The best time to do this is in the morning, right after waking up.

In summary:

  1. Wake up Monday (try to start at the beginning of a week) and take your weight and fat % readings and jot them down on a notebook or even a piece of paper.
  2. The next Monday morning, take again your weight and fat % and compare them to your last Monday readings.  CELEBRATE YOUR RESULTS!!

Note:  Remember than 1-2 pounds is perfectly normal as a weight loss rate.

LEVEL 2:  The second level of monitoring involves doing Level 1 plus using software that acts as a fitness diary. Level 2 requires discipline to fully utilize the software, as it often involves logging meals, measurements, and workout sessions. The reward is the wealth of information you gain, such as macro percentages, calorie data, reports, and graphs. I recommend the excellent “My Fitness Pal,” which boasts the largest meal database, extensive output information, and availability on all platforms. Checking out a few reviews, such as on YouTube, is always a good idea to understand the product and how to use it effectively.

LEVEL 3:  Level 3 monitoring is the highest level of commitment, combining the previous two levels with using a Smart Watch or Fitness Band to track personal fitness data. For example, if your daily goal is walking 10,000 steps (a goal that could merit its own discussion), these devices let you know whether you’ve hit your target and, if not, how much you fell short.

Keep in mind, Level 3 encompasses the earlier levels as well, so simply owning an Apple Watch or Fitbit doesn’t mean someone is fully committed to the regimen. For us, Level 3 signifies genuine dedication and consistency. The best part is that these devices can sync with MyFitnessPal, automatically transferring all your recorded steps to the workout section—a super convenient feature.

When it comes to choosing a device, it really depends on what you’re looking to get out of it. Do I need a $400 Apple Watch just to track my daily steps? Of course not! But I’m not ruling out the idea that you might want a device with a range of features, allowing you to explore and grow by using them one step at a time.

At the time of writing this, I recommend the following:

Fitness Bands (less expensive basic devices)

Xiaomi Smartband 9     4/5
Fitbit Inspire 3   3/5
Samsung Galaxy Fit 3   5/5

SmartWatchs (Full fledge advanced monitoring devices)

Samsung Galaxy Ultra (2025)     5/5
Apple Watch Series 11   5/5

AAs always, it’s your choice how to stay on top of your progress, make the decision and start following through. You can begin with Level 1, then move to Level 2 and stick with it until you’re comfortable, and only then advance to Level 3. Or, if you feel Level 1 is sufficient, that’s an option too. Just don’t overlook these powerful tools that can significantly boost the chances of your plan’s success.

Goodbye and good monitoring!

Monitoring Our Weight Loss Plan – PART II

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Yes, this post builds on the previous one, and while this type of monitoring might not be useful for other weight loss programs, we can’t deny that when following “Keto,” keeping track of our level of “Ketosis” is crucial.

I went with the “Keto Mojo Blood Monitor,” and as I mentioned earlier, it functions just like a standard glucose monitor. Simply load the device with the blue ketone reader strip, prick your finger, collect a small drop of blood on the tip of the strip, and wait for the results.

This was my result for last Friday. 

If your level is below 0.5, it means you’re not in “Nutritional Ketosis.” If that’s the case, don’t worry; just stick to the protocol. Get your carbs only from the list of approved vegetables, include your protein, and focus on consuming plenty of healthy fats.

Another thing to keep in mind is that the Keto Mojo comes with blood glucose strips, and when you measure both glucose and ketones, the device can provide a reading called the GKI. This index is gaining recognition as a more valuable metric to monitor since it factors in your blood glucose levels.

How often should you measure? Don’t do it too often, twice a week or even once a week is enough. Another good time to measure is if you think you’ve eaten something that might have knocked you out of ketosis. But remember, if you stick to the protocol, you’ll soon notice other signs of being in ketosis, with the lack of hunger being the easiest to recognize.

On our next post, we will continue with other steps in weight monitoring. 

See you there!

 

Monitoring Our Weight Loss Plan – PART I

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While many nutrition experts claim that a diet plan should come naturally without special monitoring, I have to disagree. Especially if you have a history of consuming unhealthy food for years and, like me, are obese. In the case of following the Keto Diet protocol, as we are, monitoring becomes even more crucial.

That’s why the next three posts will focus on the topic, “Monitoring Our Weight Plan.” 

How can you tell if you’re on the right track to achieving the benefits of the Ketogenic Diet?

The answer is: When you spend most of your time in nutritional ketosis. This metabolic state is quite fragile, especially in the early stages, which is why monitoring is crucial. 

What is Nutritional Ketosis?  This metabolic state happens when carbohydrate intake is sufficiently low, prompting the liver to convert fats into ketones, which are then used as a source of energy.

Given that definition, the goal of measuring is to determine whether we are in nutritional ketosis and to what extent.

The three most important methods for measuring our ketones are:

Urine Ketone Strips:  A cheap and easy way to check ketones, though less reliable, involves using urine test strips. You simply urinate on the strip, ensuring the test area comes into contact with your urine stream. Afterward, wait a few seconds and compare the strip’s color with a chart to determine the results. The issue with this method is that it measures ketones being excreted. While this works early on when your body isn’t using ketones heavily, the results may become less accurate as you start using more ketones as fuel.

Ketone Breath Analyzers:  If you’re familiar with the Alcohol Meter used by the police, then you already understand the science behind this Keto monitoring tool. It’s a more accurate method compared to “Keto Urine Strips” and is the least invasive of the three methods. However, the results can be influenced by a recent meal or your hydration level. To use the monitor, simply breathe into the mouthpiece, and it provides a result based on the acetone level (a byproduct of Keto) in your breath.

Ketone Blood Meters:  Think of this device as similar to a standard glucose meter, but instead of glucose-detecting strips, it uses ones designed to measure ketone bodies. This is widely considered the gold standard for keto measurement. A good device often doubles as a ketone and glucose monitor, and some even combine the two readings to calculate an index of ketone effectiveness. While a blood reader is typically less expensive than a quality breath analyzer, the cost of strips can add up to the solution cost over time.

My final recommendation for a measurement method is to skip the urine strips and opt directly for the blood meter or the breath analyzer.  

In my next post, I’ll share the results you can get with the Keto Mojo Reader.
Until the next time!    🙂

Intermittent Fasting as a tool for losing weight

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iFasting

One of the things that I love about science is that is always renewing for the better.  There is no stubborn pride in keeping things being done a certain way when there is evidence that the old way was the wrong way or at least, not the best way.

And there is evidence to support that keeping your insulin levels high all day is far from healthy.  With that being said, many meals a day (including snacks) was considered a very healthy way to feed our body. Now we know that fewer meals are better and that the quality of those foods matter the most.

The super important hormone known as Insulin goes to work every time we eat, taking glucose from our blood stream to our cells. But keep eating constantly modern food and soon enough, your body will start resisting the work of insulin, so our pancreas creates more insulin to complete the job. If this cycle keeps repeating for enough number of years, and you might end up with “Insulin Resistance” also known as the first step to become a Type 2 Diabetic. With that being said, maybe the 5 or 6 small meals a day might not be the best after all. In fact, is just the opposite.  Reduce your meals and get them no so far apart and that will translate to benefits.

Here is what I mean…

Arrange an 8-hour window to eat!
After that? Water, Water and more Water.  This is called Intermittent Fasting 16/8.

Before you go into shock and feed your mind with all kinds of defeating thoughts, please believe that this is something that you can do.  And it will help you to lose weight and in overall it will help you be a healthier person.

This is my Plan recommendation:

No Breakfast, but you can have black coffee (black as in no cream, sugar of any kind)
Good Lunch (of course of allowed protocol food)
Light and Healthy Dinner (just before the end of the 8 hours eating window)

Example:
Breakfast –   None, just have black coffee.  And remember, not Splenda or other Artificial Sweeter.
Lunch – Salmon with a green salad and half avocado.
Dinner – As much salad as you want and you can complete your dinner with some Macadamias nuts.

This can be a little hard in the beginning, so here are some tips to follow:

  1. Water, as sometimes we might think that we are hungry and we are just thirsty.
  2. Avoid going out at night the first couple of weeks. Keep away temptations for now.
  3. Go to bed as early as possible.

AGAIN:  This is only hard at the beginning, resist and believe in yourself.

Last but not least, hop on the scale so you can monitor the results of your new tool.

Tomorrow, we start doing 16/8 Intermitting Fasting!

And Here We Go!!

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A new opportunity, life improving changes, a better you… No matter how I put it, a diet plan always starts with positivity feelings. You want to change something from you for the better. We know the science, we know the procedure and most importantly, we know the results.

As a very simple indicator, I am getting up on my scale and with that getting the following numbers:

Weight: 316.6 pounds
Fat %: 44.0

Not very different from our previous Profile, but this is our starting point for Keto.

Now, let us start putting the work to change those numbers.
There are many strategies to try, let us see how it goes.
On the next post, I will be sharing very important information from a blood test that I took a couple of days ago.

Ok, let’s Go! Start your Keto Engine Now!!! 🙂

Today you are allowed to “Eat/Say Goodbye” to some type of food

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fastfood

Wait a minute… Are you actually suggesting we eat something off protocol today!? 

Let me put it this way…  I am a junk food regular, Diet Coke addict and a sworn salad hater that is about to embark in a journey into the unknown starting tomorrow.   So, YES, I want to say goodbye to some of my regular food, the same way that I would say goodbye to a friend.  Only time will tell if that long-lost friend ends up badmouthing me, revealing that he was not such a good friend after all.  

With that being said, excuse yourself today and eat away some of what has been until now your favorite food, because tomorrow, they will be gone. No harm done today, just savor the moment.  

Happy forbidden meal!

Supermarket list for Keto

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ketosuper

Ok, it’s time to get ready!  We must visit the Supermarket and get our food. I know that you are wondering what to get. Well, we know that we must get food for our Macro groups.  So let me break it down in that same order, by Macros:

FATS

Avocado
Nuts (Macadamia, Pecans, Brazil Nut)
Butter (look for grass-fed cows)
Olive Oil
Cheese (Fatty type)
Coconut Oil

PROTEIN

Chicken
Beef
Salmon
Sardines
Tuna
Eggs
Bacon

CARBS

Cauliflower
Broccoli
Spinach
Kale

And what to DRINK?

Coffe
Tea
Lots of WATER!

While we want to get creative with all these ingredients.  There are a couple of rules that if you follow the process will be a lot better.

  1. Salad First!   A Salad is something that can’t miss your new eating plan.  In fact, I want it to be that it should be the first thing to it. And no, I am not contradicting myself since I know that salad is part of the Carbs group, but this is the difference between empty carbs and healthy dense food as your carbs, quite a difference. We can use Olive Oil as dressing and get our carbs more aligned with our Fat goals.
  2. Fatty Protein better than lean protein:  Don’t trim your steak, cook it with its natural fat and even at a little of butter to it.  In Keto, protein shouldn’t be a lot, but protein with fat is adding to the hardest part of this diet protocol, that is “Eat Enough Fat”.
  3. Be sure to add the fatty part of your meal.  I didn’t like Avocados, but now that I see how this superfood can add up to any diet, it is part of my eating plan.  So, if you are even eating salad from a restaurant, ask if they can add Avocado. That will be a great PLUS.

Well, the starting point is coming (the 20th) so get that food ready, go to your preferred Supermarket and get all your food, you are starting Keto en just 5 days!!!