The most important thing to know about getting the benefits of nutritional ketosis is the maximum amount of carbohydrates that allows the body to generate ketones.
I’ve been following a ketogenic nutrition strategy for the past 12 years, and 20 total grams of carbohydrate is the right maximum number for me. I have a blood ketone monitor that tells me if I’m in ketosis, but the most important evidence of keto is the wonderful way it affects my appetite, mood, and motivation. When I’m in ketosis, sticking to my food plan is easy, and I have plenty of energy and enthusiasm for my activities of daily living.
Did you know that the Three Day Sugar Strike from the Sugar Freedom program is designed with 20 grams of carbohydrate per day? That’s right: you can follow the sugar strike to get into nutritional Ketosis.
Here is the daily meal plan I describe in the video, and the list of my favorite vegetables that allow me to stay in ketosis.
I am looking forward to another happy, healthy, ketogenic holiday and Christmas season, and I wish you the same. Pay attention to how your food makes you feel, and always remember: Eat For Yourself.
The holidays are coming up, and my family always enjoys Rack of Lamb on special occasions. What’s even better, is being able to take advantage of the times when this beautiful cut of meat goes on sale. I got the 2.5 pound rack of lamb that I used in this recipe for just $7.99 a pound. That’s a lot less than I typically pay for Rib Eye Steak or Fillet Mignon, and it tastes just a good for my money. The ingredient list is short and simple too.
Ingredients and Directions
One Rack of Lamb: approximately 2 pounds. The one I used had 7 bones for a total of three big servings.
2 Tablespoons of Butter: Softened
2 Tablespoons of Olive Oil
2 Tablespoons of Fresh Rosemary Leaves, chopped.
6-7 Cloves of Garlic, Crushed.
Salt and Pepper
Mix butter, olive oil, Rosemary, and Garlic.
Set the rack of lamb in a roasting pan fat side up, Salt and pepper to taste, and spread the mixture on top of the lamb.
Let the lamb sit for 45 minutes to come to room temperature. This is important so that the lamb cooks evenly.
Place the dish in an oven that has been pre-heated to 450 degrees. Cook for 15 minutes and then reduce the heat to 325 degrees and roast for about 30 minutes more for a 2 pound rack. A meat thermometer is important, and it should read 140 degrees for medium rare. When I made this dish, it was a little undercooked for our taste, so I put it back in the oven for another 10 minutes, and it was a perfect medium rare. I probable didn’t let it stand long enough to get to room temperate before I placed it in the oven.
After you remove the lamb from the oven, let it stand 10-15 minutes, carve and serve.
I hope this recipe becomes another favorite way to enjoy simple food for a wonderful life.
Sugar free transformation is what this blog is all about.
How much would we all weigh if we never gained back the weight we lost?
In the past, before I learned how to abstain from sugar, grains, and seed oils completely, I would diet, lose weight, go back to typical eating, and gain it all back plus more.
The discovery that giving up these foods completely is infinitely easier than trying to eat them moderately changed my life. Recently, I stopped chewing Trident sugarless gum, and my appetite management has reached a new level of peace and comfort.
I was doing research on the effect of soybean oil on the hypothalamus, when I learned that artificial sweeteners have a dis-regulating effect on that part of the brain. The hypothalamus has important roles when it comes to appetite, metabolism, and energy production, and my research made me accept the fact that my Trident habit was stimulating my appetite, and pushing me to eat more.
Positive Effect of Giving Up Sugarless Gum:
Although I experienced cravings, headaches, and fatigue from giving up the Trident, my afternoon hunger pangs were gone. Let me say that another way: no Trident, no 3PM craving for extra food. The headaches and fatigue were a small price to pay for relief from artificial hunger! Plus, after one week even those symptoms of artificial sweetener withdrawal were gone.
On top of that, I have more motivation and willingness to do work that I have been avoiding. The result? I finally made this video that combines music, VoiceOver, and photographs to tell a transformation story. I have a long way to go to improve my editing skills, but I am ready to keep getting better.
I hope that you keep improving by finding the food, exercise, and fun that make your life more fulfilling every day.
For years now, I have called the 5th of July Sugar Freedom Day. There is something about Summer in the USA that makes it easier to replace sugar, grains, seed oils, and the cheap junk foods that are made from them with the un-processed foods that are available locally.
In our county, the farmer’s markets are open, and locally raised meat and eggs are plentiful. All of the ingredients of the Sugar Freedom food plan can be found in the outer aisles of your local grocery store as well.
In the garden, we’ve planted tomatoes, zucchini, radishes, carrots, and herbs, plus the blackberries will be ripe in a week or two. Once the appetite increasing, craving causing processed foods have been crossed off of your menu, natural local foods will taste simply wonderful, and they will satisfy your hunger without leaving you craving second helpings or a late night snack. Many of the videos I have posted at: YouTube.com/c/sugarfreedom reveal the science behind sugar cravings, addiction, and overeating. When you cut out sugar, grains, and seed oils inflammation heals, hunger hormones like leptin,ghrelin, and cortisol get back into balance, and eating a healthy diet becomes simple and natural.
An omelet made with local eggs at breakfast, a fresh tossed salad with roasted chicken at lunch, and a rib-eye steak with broccoli for dinner Is so satisfying that the sweet, starchy foods I used to crave are simply forgotten. With Sugar Freedom, my readers and I have been able to not only change what we eat, we have been able to change what we want to eat. That has made all the difference.
Getting off of sugar can change your life for the better in so many ways. On December 26th, Sugar Freedom will celebrate its sixth birthday on Clickbank. In honor of that milestone, I have dropped the price to just $9. (Just go to sugarfreedom.com to check it out.)
So much information on the trouble with sugar has come out in the last six years. Gary Taubes’ book: The Case Against Sugar was a best-seller, and the Ketogenic Diet is all over the news. Just check out the covers of First for Women and Women’s World magazine in the check out line at the grocery store.
I’m glad that the media is backing up what I have know for more than a decade now: Quitting sugar reduces cravings, inflammation, joint pain, blood sugar, and it definitely improves dental health. In my case, quitting sugar has given me my singing voice back, along with my ability to dance, and my motivation to work in the theatre again.
What could you do if you had fewer aches and pains plus more enthusiasm for life?
I hope you will watch the video above, and that you will consider pulling the sugar, grains, and vegetable oils out of your eating plan. This Christmas season I am so grateful that I no longer have any desire for the sweet and starchy foods that used to be irresistible to me. So many years I ended up in tears over the overeating ad weight gain they would cause. 2019 will be my ninth sugar and cheat free holiday season in a row, and let me tell you it feels awesome!
In 2020, I will be encouraging my readers and subscribers to “Drop Sugar and Lift Weights,” again. No matter what you love to do, getting stronger will make it even better and way more fun.
I’m wishing you the physical and emotional freedom to live a wonderful life in 2020 and beyond.
When I was eight years old, my pediatrician put me on a diet. He told me to count calories, and he told my mother that I needed more exercise. She put me on the swim team, not because I enjoyed swimming, but because she was told that it would help me burn calories. She took away eggs, bacon, and most foods that contained plenty of natural fat and protein, and replaced them with food that were lower in fat and calories.
I remember one evening before swim practice that my sister and I split a can of Spaghetti-O’s for dinner. I couldn’t understand why I was hungrier after consuming that serving of canned pasta than I was when I sat down to eat. When I got to practice and started swimming, I was tired after just a few laps, and I was miserable and exhausted by the end of the lesson. That night, I snuck down to the kitchen, and got in trouble for sneaking cheese out of the refrigerator.
Over the next few years, I learned how to get away with doing less when I was forced to exercise, and how to sneak and hold food when no one was watching. I don’t know exactly how much sugary starchy food I wolfed down hiding in the garage, but I was enough to keep me overweight until I started smoking at age 15.
Now I know that what drove me to limit my exercise and sneak food was the devastating one two punch of excessive carbs and cardio. In 2008, I finally learned a way of working out that didn’t leave me hurting and hungry. That was resistance training with weights, and it made all the difference in the world.
I agree with many health and fitness experts that 80% of weight loss depends on the food you eat, but the shape and composition on your body are powerfully affected by the kind of exercise you do. Just yesterday, I returned to the Venus Factor system that helped me get leaner, stronger, and more defined almost ten years ago. You can learn about the program by clicking on this link ===>Click Here<===. Note that I do get a commission when anyone buys the program through my link.
That being said, if you do purchase and join up, you will find me on the Venus Forum for the next 12 weeks and beyond, sharing my tips and strategies for sticking to your training program. The Venus Factor 2.0 program also contains a complete nutrition system, but you can continue following Sugar Freedom while you do the fitness program. That’s what I did, and still do, and you can see the results in the pictures above.
Ketogenic diets are in the news these days, and I’m glad because the more people discover the benefits of a ketogenic nutrition strategy, the more support low carb fans will get from the medical establishment.
Speaking of which, Joy Kiddie MSC, RD reports that the ADA and European Association now Classify Low Carb Diets as Medical Nutrition Therapy. This means that low carb diets are officially recognized as a legitimate strategy for managing conditions like Diabetes Type II. This is definitely a relief for anyone who has faced criticism for choosing very low carb diet.
In my case, keeping my total carbohydrate intake at right around 20 grams per day, mainly from vegetables that grow above the ground, keeps me lean, happy, and sane. The past few weeks have been full of fun and celebrations with my husband and son, but that has meant lots of eating out, which leads to weight gain in my case. I get back on track by turning to my, “Strong Keto” meal plans which contain my favorite low carb veggies in the right amount to create satisfaction and weight release. I use Fitday.com to track them, and I have shared them below so that you can see my method of putting together a days worth of “Freedom Friendly” carbs. If you have Sugar Freedom you will probably notice that these menus are suitable for the 3 Day Sugar Strike. Once your appetite is well managed and fat loss has begun, you can add back more carbs, including low sugar fruits, until you find your personal level of carbohydrate tolerance. Hey, I think I just found my topic for next weeks blog post.
Until then, stay strong and Keto On. (Note: Scroll Down For Details.)
Back when I was struggling to overcome obesity back in 2008, I was doing up to 12 hours of cardio per week, and doing my best to follow a low fat/low calorie diet.
Maybe this sounds familiar to you. I would try to be “good,” for a few weeks and I might lose five pounds, only to end up bingeing on sweets and starches, and gaining it all back almost overnight. It was especially frustrating because a few of the other clients in the gym, plus the trainers always said that cardio worked for them.
I admit, I thought that they were in denial, or just saying what they were supposed to say about exercising for weight loss, but they may have been telling the truth as they saw it. Here is the abstract to a study of 35 obese, sedentary individuals who went on a cardio exercise program for 12 weeks:
Individual variability following 12 weeks of supervised exercise: identification and characterization of compensation for exercise-induced weight loss.
To identify and characterize the individual variability in compensation for exercise-induced changes in energy expenditure (EE).
Twelve-week exercise intervention.
Thirty-five overweight and obese sedentary men and women (body mass index, 31.8+/-4.1 kg m(-2); age, 39.6+/-11.0 years) were prescribed exercise five times per week for 12 weeks under supervised conditions.
Body weight, body composition, resting metabolic rate (RMR), total daily energy intake (EI) and subjective appetite sensations were measured at weeks 0 and 12.
When all subjects’ data were pooled, the mean reduction in body weight (3.7+/-3.6 kg) was significant (P<0.0001) and as predicted, which suggested no compensation for the increase in EE. However, further examination revealed a large individual variability in weight change (-14.7 to +1.7 kg). Subjects were identified as compensators (C) or noncompensators (NC) based on their actual weight loss (mean NC=6.3+/-3.2 kg and C=1.5+/- 2.5 kg) relative to their predicted weight loss. C and NC were characterized by their different metabolic and behavioural compensatory responses. Moderate changes in RMR occurred in C (-69.2+/-268.7 kcal day(-1)) and NC (14.2+/-242.7 kcal day(-1)). EI and average daily subjective hunger increased by 268.2+/-455.4 kcal day(-1) and 6.9+/-11.4 mm day(-1) in C, whereas EI decreased by 130+/-485 kcal day(-1) and there was no change in subjective appetite (0.4+/-9.6 mm day(-1)) in NC.
These results demonstrate that expressing the exercise-induced change in body weight as a group mean conceals the large inter-individual variability in body weight and compensatory responses. Individuals who experience a lower than predicted weight.
What a difference: from 33 pounds lost for the most responsive exerciser, to nearly 4 pounds gained for the most susceptible “Compensator.” I know from my experience, and that of many other Sugar Freedom readers that cutting sugar, grains, and excessive cardio can prevent the hunger and cravings that derail the best weight loss intentions. So what should compensators do instead? For the past 11 years a combination of resistance exercise and short rounds of interval training have kept me lean, strong, and energized. Please check out the workouts on my you tube channel, and remember to listen to your body, and honor how you respond.
Feel free to e-mail me: email@example.com with any questions!
My Perfect Meal Plan for Weight Loss is Sugar Freedom: no sugar, no grains, no vegetable oils.
I used to wish that I could add sugar, grains, and high sugar fruits like bananas, but every time I tried re-introduction my cravings came roaring back, and away I would go with over eating.
The truth is that the way I eat now is very similar to the way I used to eat, and the way the actors, singers, and dancers around me ate, when I was working in show business.
From film sets, to commercial shoots, to the officer’s dinner on the cruise ship I worked on, most of us ate the same way. My fellow dancers and performers chose protein, vegetables, some fat, and a bit of fruit. Bread, pasta, and potatoes were out, and rice was only eaten occasionally.
I have been studying nutrition for almost ten years now, and I have come to a clearer understanding of why the elimination of grains and sugars is so important for working dancers. First, wheat and other grains can cause inflammation in susceptible individuals. You can imagine why this would be troubling for a dancer: aching joints don’t make for beautiful movement. When the body metabolizes sugar it produces advanced glycation end products or A.G.E.s., which have been shown to accelerate aging. Worst of all for me, sugar and grains cause my insulin levels to shoot up causing fatigue and irresistible cravings.
My solution, which has allowed me to permanently overcome obesity, is to simply leave those foods out permanently that get in the way of my work. I would rater act, sing, and dance than eat bread and sugar.
After years of trial and error, I have discovered the macro-nutrient amounts that reliably keep me lean, and that can promote fat loss when needed. Her is a screen shot of my weight loss meal plan from Fitday.com. Note that as a Certified Fitness Nutrition Specialist, it is beyond my scope of practice to tell you what to eat. However, I do have the freedom to tell you what I eat, and that is shown here. The feeling of energy, satisfaction, and peace I get from this meal plan, is worth letting go of any of the foods I used to crave.
Do you know what keeps me up at night as a personal trainer and fitness nutrition specialist? This question: is it wrong to focus on appearance more than health?
The ideal figure of the past 40 years has become so thin that fitness professionals need to be cautious about chasing fashion at the expense of health, strength, and vitality. It’s hard to live a fulfilling life when you’re walking around hungry all the time!
Still, I am so proud of the results my readers and clients have achieved during our challenges. I asked Cherie, who did our first LBD challenge and lost 10 pounds and 13 inches in six weeks, what I should call the challenge going forward. She said that “Little Black Dress,” was the right name because it described what she wanted: to look wonderful when dressing up. She’s right, LBD isn’t about getting super skinny, it’s about looking your best and having confidence, not just on special occasions, but every day.
Plus, the great thing about this challenge is that you can get that tight dress, or pair of pants for the guys, out of the back of the closet, and use it as your gauge for success. That way it doesn’t need to be all about the scale.
Now here is the best part: anyone who has purchased the Sugar Freedom program is invited to take the challenge as a free bonus! That’s right: I will send you the new LBD meal plans, and add you to the LBD Challenge group on Facebook if you simply e-mail me with the phrase: LBD Challenge in the subject line.
All I ask is that you drop me a line describing your experience with the program at the end of the challenge. Join me for accountability, recipes, meal plans, and the training you need to get results at home or the gym. Training will be posted in the private Facebook group. If you want a plan designed just for you, e-mail me: firstname.lastname@example.org, and I will create a plan that takes into account your equipment, skill level, and the number of days per week you have to train, for just $50.
Women and men just like you have literally lost thousands of pounds and inches with my programs, and the LBD Challenge is one of the most popular I have ever presented. Join us to drop a size by Valentine’s Day, and 2 sizes by the end of the six week challenge. If you have the Sugar Freedom program, it’s free!