So this will sound like a shameless plug for Amazon Prime, and it sort of is, but I have to admit that AP is an amazing service for people following a non-traditional diet like Keto. It’s one more tool in an arsenal to help you kick ass while losing weight.
Amazon Prime is a membership program offered by Amazon.com that offers many benefits. If you use none of the other features of AP you will find that the FREE Two-Day Shipping is well worth the price of prime. Many low carb foods that are difficult to find in stores can be purchased from Amazon and sent to your home for FREE in just two days. The savings on shipping fees will pay for your membership if you use the service as little as once a month. (Also don’t forget Christmas. Prime is a great way to shop from home and skip out on the craziness at the mall!)
There is also a free streaming music service comparable to other paid services that you can use while working out. Create and download that perfect playlist for running or the gym and listen to it on the FREE Amazon Music app.
There are so many features included in the Amazon Prime membership that I can’t fit them all in here in detail. The full list of benefits as shown on Amazon’s website include:
- FREE Two-Day Shipping on eligible items to addresses in the contiguous U.S. and other shipping benefits.
- FREE Same-Day Delivery in eligible zip codes.
- Prime Now: Get FREE two-hour delivery or scheduled delivery on over 10,000 items, from groceries to electronics and more. Plus, get free delivery from your favorite local stores. Available in eligible zip codes only.
- Restaurant Delivery: Get FREE one-hour delivery from popular restaurants with Prime Now. Available in eligible zip codes only.
- FREE Release-Date Delivery: FREE Release-Date Delivery on eligible pre-order items delivered on their release date to ZIP codes within the continental U.S.
- Prime Video: unlimited streaming of movies and TV episodes for paid or free trial members in the U.S. and Puerto Rico.
- Prime Music: unlimited, ad-free access to hundreds of Prime Playlists and more than a million songs for members in the U.S. and Puerto Rico.
- Prime Photos: Secure unlimited photo storage and enhanced search and organization features in Amazon Drive for you and the members of your Family Vault.
- Prime Pantry: Access to Prime Pantry, where members can purchase and ship to addresses in the contiguous U.S. low priced grocery, household, and pet care items for a flat delivery fee of $5.99 for each Prime Pantry box. Prime Pantry orders cannot be shipped to addresses in Alaska, Hawaii, and Puerto Rico.
- Amazon Elements: Access to Amazon Elements products, Amazon’s own line of everyday essentials.
- Amazon Dash for Prime: Never run out of your favorite products with Amazon Dash Button.
- Prime Early Access: Get 30-minute early access to Lightning Deals on Amazon.com.
- Kindle Owners’ Lending Library: access to members in the U.S.
- Prime Reading: You can borrow books, magazines, and more from the Prime Reading catalog and read them on your Fire tablet, Kindle e-reader, or the Kindle reading apps for iOS and Android.
- Kindle First: Early access for members in the U.S. to download a new book for free every month from the Kindle First picks.
- Audible Channels for Prime: Get access to Audible Channels, a $60/year value, for free. Audible Channels includes unlimited listening to original audio series and playlists handcrafted for every interest. You’ll also receive access to Prime Exclusive Audiobooks, a collection of streaming audiobooks including best sellers, family favorites, celebrity-narrated classics and more. Just download the free Audible app and sign in with your Amazon account to start listening.
- Amazon Music Unlimited: Prime members can get discounted Amazon Music Unlimited monthly plans and there are annual plans available exclusively to Prime members.
- Video Add-On Subscriptions: Members can purchase Video Add-on Subscriptions to premium content providers.
- Deals and Discounts, Compliments of Amazon Family: These include 20% off diapers through Subscribe & Save and 15% off eligible products from your baby registry.
- Twitch Prime: Members get exclusive discounts on physical games pre-orders and new releases. Twitch.tv users who link their Amazon Prime account get ad-free viewing on Twitch, a free Twitch channel subscription every month, and exclusive access to free game content.
- Membership Sharing: Two adults living in the same household can create an Amazon Household to share certain Amazon Prime benefits. If you have a paid Prime membership under your personal account you can share your shipping benefits with your Amazon Business user account.
That’s incredible, right? So down to the business. Clicking the following link (Try Amazon Prime 30-Day Free Trial) takes you to the sign up page. Amazon offers a free 30 day trial of Amazon Prime. You even get to try it out before you buy it. If you choose to continue the service the cost is $99 per year. I highly suggest you try it. Prime has made purchasing my Keto supplies so much more convenient.
Beginning a new diet is commonplace in the new year but it can be overwhelming! There are plenty of challenges to face when it comes to planning and implementing those plans. Here are some tips to make sure you are successful in implementing the keto diet to achieve your New Years resolutions.
- Going Keto: Understand what Keto is and what it isn’t. This seems like an obvious first step but it can be overlooked. The enthusiasm to start a way of eating that has been shown to be wildly successful can get in the way of having a solid understanding of the diet itself. If you’re still unsure you can refer to Keto 101 or a book written on the subject such as Keto Clarity by Jimmy Moore.
- Small Steps: Change can be hard. For those who have difficulty going cold turkey on carbs making daily reductions in carb intake may be more effective to implementing keto. Try reducing daily intake of carbs by 10-20% a day. The ultimate goal here is to reach 20-50 grams of carbs a day which can be a dramatic drop from what you’re used to if done all at once. The same goes for replacing carby foods from your cupboards with keto friendly choices. Every shopping trip try finding substitutes for a few items you would normally buy. After a few trips to the store you will have eliminated carbs from your kitchen!
- Realistic Goals: Rome wasn’t built in a day. Likewise the extra weight you have accumulated wasn’t put there overnight. It took months upon months, years upon years of unhealthy eating to gain it. It will take that long to take it off. Your first goals should be small and attainable. Aim to lose 5 to 10% of your body weight as a goal. When you achieve that do it again. The same goes for exercise. The positive reward of attaining a reasonable goal will maintain your motivation to move forward with your new way of eating.
- Celebrate: Achieving a goal is cause to celebrate. Hit that 5% goal? Reward yourself with a special treat like a new book or a trip to the spa. Your successes shouldn’t be celebrated with a “cheat” day but with positive rewards. If you don’t meet your goals don’t punish yourself. Just keep working hard so you can earn that reward!
- Convert a Friend: Being accountable to someone else is a strong motivator. If your spouse or best fiend share your weight loss goals plan to start keto together. Having a keto buddy can provide your with support, encouragement and inspiration on a regular basis. Success will come easier if you buddy up!
- Track Your Meals: I can’t stress this enough. Track your meals. Track your meals. TRACK YOUR MEALS. Yes there are some individuals who can follow a diet without tracking and lose weight but they are the minority. Following your macros is essential to staying in ketosis and keeping track of them throughout the day is essential to losing weight.
- Exercise: Weight training. Cardio. Going for a walk. Get off the couch and move. Getting regular physical activity is essential to weight loss with any diet and is important for cardiovascular and lung health. Thirty minutes a day. I don’t care how you get it just do it.
Be proud. You’ve made the most important decision you could have. There will be bumps in the road. There will be failures and there will be triumphs but equipped with keto, a support system, and a positive attitude, you will be successful.
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Interesting. Dr. D’Agostino is an Assistant Professor at the University of South Florida College Of Medicine, Molecular Pharmacology & Physiology where he develops and tests metabolic therapies, including alternative energy substrates and ketogenic agents for neurological disorders, cancer and wound healing. While studying the effects of gasses on the brains of Navy Seal divers, he developed an approach for metabolically starving cancer cells through diet and compressed oxygen, replacing chemotherapy, surgery, or radiation.
Clip from the documentary “Fat Head.” Guess what? Fat and cholesterol don’t cause heart disease. The theory was based on bogus science from the very beginning.
We are going to veer away from the original format and talk about something in detail that comes up ALL the time when I talk about the Ketogenic way of eating. Cholesterol. The mere mention of the word makes cardiologists cringe and dollar signs roll across the eyes of statin manufacturers. Diet, exercise and medication are prescribed as a the cure all to preventing heart attacks and strokes. While I don’t assume to offer medical advice and any dietary changes should be discussed with your doctor I DO ascertain that for years you’ve been told the WRONG way to eat.
From the National Heart, Lung and Blood Institute (http://www.nhlbi.nih.gov/health/health-topics/topics/hbc):
“Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat. Cholesterol travels through your bloodstream in small packages called lipoproteins (lip-o-PRO-teens). These packages are made of fat (lipid) on the inside and proteins on the outside. Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). Having healthy levels of both types of lipoproteins is important. LDL cholesterol sometimes is called “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. (Arteries are blood vessels that carry blood from your heart to your body.) HDL cholesterol sometimes is called “good” cholesterol. This is because it carries cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.”
Traditionally the American Heart Association has claimed that a low fat (and by consequence high carbohydrate) diet was the key to decreasing your LDL and raising your HDL. Recently the nation’s top nutrition advisory panel has decided to drop its caution about eating cholesterol-laden food, a move that could undo almost 40 years of government warnings about its consumption. Why? Because the science no longer adds up. They found that dietary cholesterol intake has little to no effect on HDL/LDL levels in patients following a Ketogenic diet. (Source: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/) Further more a diet high in carbohydrates such as a low fat diet can increase overall triglyceride levels, which in combination with low HDL levels, is an increased risk factor for heart attack or stroke. (Source: https://my.americanheart.org/idc/groups/ahamah-public/@wcm/@sop/@smd/documents/downloadable/ucm_425988.pdf) The simple fact is the Ketogenic way of eating improves your HDL, lowers your LDL and decreases your triglycerides.
The logical conclusion? Cut out the carbohydrates and follow a Ketogenic way of eating. Your waist, your body and your overall sense of health will thank you! Until next time…
PS. For more reading about cholesterol I recommend this great book. Cholesterol Clarity: What The HDL Is Wrong With My Numbers?. Another good book on the Ketogenic lifestyle is Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet.
Intermittent fasting is not a form of starvation but a way for you to time your meals to maximize your body’s ability to burn fat. Combining intermittent fasting with ketogenic eating can help break through stalls and peel off stubborn pounds when you’re nearing your weight loss goals!
I hesitated to make this post but I feel that I should. Every once in awhile on a diet we feel like we are burnt out, sick of food and thinking about it, planning meals religiously and weighing and portioning food. It gets harder and harder to stay motivated and mistakes happen. I know I struggle with these things from time to time. The ups and downs of dieting can drain the mind and body. I hope this helps.
I’ve learned several things in the last seven months. The most important thing I’ve learned is that I am in complete control of my body, my mind and my own fate. In the beginning it felt overwhelming. There are many resources that contain so much information that I couldn’t process it all. I struggled with conviction and staying true to being very low carb. Small victories along the way like pounds or inches lost kept motivating me to move forward. When I hit a six week stall (Yes, six weeks….) I felt like giving up but I persevered through and began to lose weight again. By sheer determination I continued to succeed even when I didn’t have any observable achievements to motivate me. It was that realization that confirmed I was stronger than I knew.
Sure I had failures along the way. No one is perfect. I cheated at least once a month and was reminded just how bad the American diet truly is. There were days when I was so uncomfortable from carbs that I physically could not move from my chair. Lesson learned? Maybe. I can’t say I won’t ever do it again. I can say however that the next day I was back on the wagon and limiting my carbs. I couldn’t give up because I had dedicated myself fully to this way of eating. As the saying goes “Keep Calm and Keto On.”
I created this blog to simply life for newcomers to keto. I wanted to be able to give my audience small samples of easy things to make that have helped me be successful at losing weight. I struggle with calling my posts recipes because they really aren’t. I quite literally make myself something to eat, take a picture of it and share how I made it. My family is full time everything and most days we don’t have an hour to make dinner.
I want to leave you with a personal victory of mine. Hopefully it will offer some inspiration to those of you who are struggling or about to give up. Maybe some inspiration for someone trying to start. It took me a lot of courage to put this here but I know it will help someone. Here it is – seven months on keto, 13.5 inches lost from my waist and 65 lbs gone from the scale.
So no matter where you are in your weight loss journey keep going. There will be highs and there will be lows. You’re in this to make a positive difference in your life and you are strong. Until next time keto on.