Thursday, October 17, 2019

Full Beginner Keto Meal Plan: Exactly What to Eat

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ALL FULL DETAILS ARE LISTED IN THE VIDEO. THE DESCRIPTION SHARES BASIC DETAILS SO YOU HAVE AN IDEA, BUT IT MAKES MORE SENSE TO EXPLAIN AMOUNTS AND REASONING IN THE VIDEO ITSELF.

DISCLAIMER - THIS VIDEO IS FOR INFORMATIONAL PURPOSES ONLY AND IS NOT DESIGNED TO REPLACE MEDICAL ADVICE. IT IS TO LEARN THE BASIC BREAKDOWN OF AN ENTRY LEVEL KETO DIET!

- Dont worry about ketone levels

- Don’t worry about the keto flu (salt)

- Don’t try to eat too many fats

- Don’t worry about too much protein

Breakfast:

(highest fat) - Because you can handle it better in AM

FULL SERVINGS LISTED IN VIDEO

Eggs

Bacon or Turkey Bacon

Specific Kind or Nuts (in Video for full breakdown)

1 Cup of Coffee with 3 Tbsp Coconut Cream

Any Supplements with Breakfast discussed in video, but Magnesium is important

Lunch:

Leaner to force body to pull from stores. I explain this process in depth during the video and give the breakdown of macros, etc.

Lean Chicken

Avocado/Guac

Salsa

Greek Yogurt

Sauteed Onions

Cruciferous Veggies

Once again, this is just an idea, the more accurate amounts to get started are in the video.

Lemon Juice, ACV Drink - broken down in detail in the video as well

4-5 Hours Between Meals

Dinner:

Moderate Fat to help body generate ketones again after a lower fat lunch and mini-fast between lunch and dinner.

Moderate fat cut of meat (red or white explained in video)

Cauliflower Rice (or mashed cauliflower)

Asparagus or Artichoke

Pork Rinds

Nuts (specific kinds listed in video)

Pre-Bed Snack:

Almond Milk

Cocoa

Stevia/Monkfruit

Coconut Cream

Almond Butter on the side

Supplements:

Fish Oil

CoQ10

D3

Higher Fat in the Morning

BMC Medical Genomics

A number of genes encode enzymes in glucose, mannose and fructose metabolism (PFKFB3, FUK, MPI, PFKM), with high expression levels in the morning and a decline in the afternoon through the evening, following the trend of PER1

Conversely, "fuel accumulation" genes, such as those involved in cholesterol biosynthesis (HMGCR, HMGSC1), LDL receptor (LDLR), and glucose transport (GLUTS 1, 3, 5 and 14) have low levels in the morning and rise in the afternoon (negatively, correlated with PER1 mRNA)

Magnesium & Theanine

Magnesium

Magnesium directly interacts with your muscle tissue through a process called ion transportation.

It bonds with specific receptor sites that open up the cell membrane and allow other mineral ions to enter, such as calcium and potassium - these ions help regulate muscle contractions

Also binds to GABA receptors and activates them, which promotes sleep and reduces anxiety and stress

Palmitic Acid

Palmitic acid has a critical role in cellular membrane functionality by affecting their 'flexibility' and permeability and it forms reversible links to cell membrane proteins, thus being involved in regulating the 'traffic' of molecules in and out of cells and inter cells 'communication'

Fish Oil

Brain Health: Omega 3’s are made up of two primary components: EPA and DHA - they support cellular membranes and keep them flexible - maintaining the fluidity of the cell membranes allows for proper communication between nerve cells and, therefore, helps to support focus and mental clarity

DHA and EPA play vital roles in neuronal structure and function, protecting them from oxidative damage, inflammation, and the cumulative destruction inflicted by other chronic insults

CoQ10

As part of the mitochondrial electron transport chain, coenzyme Q accepts electrons from reducing equivalents generated during fatty acid and glucose metabolism and then transfers them to electron acceptors.

qAt the same time, coenzyme Q transfers protons outside the inner mitochondrial membrane, creating a proton gradient across that membrane. The energy released when the protons flow back into the mitochondrial interior is used to form ATP

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Monday, October 14, 2019

MY FIRST WEEK ON KETO | SUCCESS OR FAILURE?

In this video, I document my keto journey for the first week. Remember, every body is different and will react differently to every diet. I hope this video is inspirational to you in your weight loss journey! We got this!!

Swimsuit I Film With:

Samsung Galaxy for watching!

Hope y'all enjoyed it & make sure to like & subscribe!

Want to Contact Me/Friend Mail?

P.O. Box 143

Folsom, LA 70437

nicolepburgess@yahoo.com

Follow me on & Subscribe to see more! oxox

Music:

NEFFEX

Spotify: video is NOT sponsored in any way.

#keto #vlog #ketofirstweek

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Tuesday, October 8, 2019

High Creatinine on Keto (Ketogenic Diet)? 5 Reasons

Take Dr. Berg's Free Keto Mini-Course: or go here: Keto recently had a question: “Why would my creatinine levels be a little too high while on healthy keto (ketogenic diet plan).” In this short video, I’m going to cover what you need to know about high creatinine on keto.

What is creatinine? — Creatinine is a waste product from muscle metabolism. The daily conversion of creatine to creatinine is 1 to 2%.

There are several reasons why you may have a high creatinine level on keto: 

Such causes of higher than normal creatinine levels might be:

1. Consuming too much dietary protein—especially cooked meat 

2. Excess creatine supplements 

3. Excessive exercise (intense)

4. Injury/Inflammation (could be pathological)

5. Problem with gallbladder (could be pathological)

Dr. Eric Berg DC Bio:

Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

DR. BERG'S SHOP: us on FACEBOOK: fb.me/DrEricBerg

Send a Message to his team: m.me/DrEricBerg

ABOUT DR. BERG: Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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My success story with Chuck Hicks

At nearly 500 lbs (230 kg) Chuck could barely move at all anymore. He was in pain and felt his life was miserable. It wasn’t until he found a keto diet that thing started to change.

Watch the video above for the full story. Transcript and many more videos here:

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[ EXCLUSIVE BONUS]:

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