How to Use Coconut Oil to Increase Your Energy

How to Use Coconut Oil to Increase Your Energy

You may already be convinced of coconut oil’s ability to give you added energy, but if you are having second thoughts about taking it due to its texture or flavor, there are ways for you to including it in your diet without letting its distinct taste and texture overpower your taste buds:

1. Add coconut oil to your morning coffee.

Drinking your daily cup of hot coffee in the morning is a perfect way of consuming coconut oil to increase your energy levels. Dealing with its oily consistency can put you off though; fortunately, this recipe will allow coconut oil to lend well into your coffee and let you come up with rich and creamy brew.

Perk-Me-Up Coffee

Ingredients:

Coconut oil (1 to 2 tablespoons);
organic coffee/herbal coffee/chai tea (1 cup);
vanilla (1/4 teaspoon);
unsalted grass-fed butter (1 teaspoon); and stevia extract (2 drops).

Directions:

Pour the organic coffee/herbal coffee/chai tea into a blender. Add the coconut oil, vanilla, butter, and stevia extract. Process on high for about twenty seconds or until the mixture turns out frothy. Drink and enjoy right away.

2. Enhance the taste of homemade energy bars with coconut oil.

For those who rely on added energy, making an energy bar that incorporates coconut oil is among the smartest (and tastiest) things to do.

Bursting with healthy fats and energy-boosting benefits, this recipe for coconut energy bars will be a sure hit among kids and adults alike. Coconut Bars

Ingredients:

Coconut oil (1/2 cup);
Chia seeds/thinly shredded coconut (1/2 cup);
Cocoa powder (1/2 cup);
Shredded coconut (1 1/5 cups);
Stevia extract (2 drops);
Cocoa butter (1/2 cup);
Vanilla extract (2 drops).

Directions:

Heat a small saucepan on low. Add the cocoa butter and allow it to melt, before adding the coconut oil. Stir well and then add the honey, cocoa powder, and chia seeds/thinly shredded coconut.

Add the vanilla and stevia extracts before pouring the mixture into a baking dish (9x13) lined with parchment paper. Place in the refrigerator for about one hour to set, before cutting into bars. Serve and enjoy.

3. Kick up the energy-boosting factor of protein shakes with coconut oil.

Take your protein shakes to the next energy-giving levels by following this simple recipe: Choco Coconut Banana Protein Shake

Ingredients:

Melted coconut oil (1 to 3 tablespoons); Cocoa (1 teaspoon);
Raw organic whole milk/coconut milk (1/2 cup);
Guar gum (1/4 teaspoon);
Xantham gum (1/4 teaspoon);
Frozen banana (1 piece); Chocolate-flavored protein powder (2 to 3 scoops); Ice cubes (5 pieces);
Water (3/4 cup).

Directions:

In a blender, pour the whole milk/coconut milk and water. Add the guar gum, xantham gum, frozen banana, protein powder, and ice cubes.

Process well while gradually adding the coconut oil. Once the texture becomes smooth, pour into a tall glass and drink immediately.

4. Incorporate coconut oil in hot drinks.

Besides adding it to your hot coffee, you can also use coconut oil to “power up” other hot drinks. Try this recipe for hot milk: Choco Pecan Milk

Ingredients:

Virgin coconut oil (3 tablespoons); Organic cocoa powder (2 tablespoons); Pecans (1/4 cup);
Hot organic whole milk (1 ½ cups);
Raw honey (1 to 2 tablespoons).

Directions:

Pour the hot milk in a food processor. Add the cocoa powder, pecans, and honey before blending well until the mixture is smooth.

Gradually add the coconut oil into the food processor while letting it run. Serve in a large glass or mug.

5. Sneak in coconut oil in other ways:Popcorn

Directions:

Take a large pot (heavy-bottomed) and completely coat its surface with 2 tablespoons of coconut oil. Add ½ cup of popcorn, shaking the pot to make sure all the kernels are covered in coconut oil.

Heat the pot on medium-high. Cover the pot, but allow the steam to escape by leaving the lid slightly open. Allow 5 minutes for the popcorn to completely pop. Veggies

Directions:

In a small bowl, combine coconut oil (1 tbsp), lemon juice (1 tbsp), thyme (1 tsp), salt (1 tsp), and pepper (1 tsp). Brush the resulting mixture on zucchini, butternut squash, sweet potatoes, beets, and other vegetables.

Sweet Potato Chips

Directions:

Set the oven at 400 degrees to preheat. Meanwhile, cut the sweet potatoes into 1/8-inch-thick slices, and then place on a large baking sheet. Lightly brush the sweet potato slices with coconut oil before placing in the oven to bake for fifteen minutes or until they are lightly browned. Season with some salt and eat the sweet potato chips plain or with salsa.

Nut Butter

Directions:

Place 2 cups of almonds, cashews, or another type of nuts in a food processor. Add coconut oil (2 tablespoons) and blend until the mixture turns out buttery-smooth.

Add more flavor by drizzling a bit of maple syrup or honey, or adding a dash of cinnamon or ground coffee. You can use your nut butter as a delicious spread on your toast, bagel, or muffin for breakfast.

Gaining More Energy With Coconut Oil

Gaining More Energy With Coconut Oil

Most people nowadays live with the truth that stress and fatigue is already part of life, and that coffee isn’t enough anymore. For people who want the right pick-me-up without having to rely on strong energy drinks that come with increased caloric intake, coconut oil is going to be a great natural alternative. 

The fact that the fatty acids found in coconut oil are immediately used as fuel for the body’s energy, rather than being put into storage like other types of fats, provide a number of benefits. First among them is the energy boost that you get – it’s not similar to the kick that caffeine gives you; rather, it is more subtle but lasts longer. 

Moreover, the boosting effect that it provides is cumulative, meaning that you get more energized through continued use.

How Coconut Oil Can Help Increase Your Energy

Coconut oil is the right choice when it comes to finding the type of fat that lets you naturally increase your energy, which also makes it a great alternative to snacking on food items that are rich in calories when you need to keep yourself awake and energized for an extended amount of time. A number of reasons enable coconut oil to give you the energy boost you need: 

Your body is able to digest coconut oil easily.

Other kinds of oils and fats have to be processed by your body with the help of your pancreas’ digestive enzymes as well as your gallbladder’s bile, whereas coconut oil does not require these substances in order to be digested.

Instead of placing added stress on your digestive system, the medium chain fatty acids of coconut oil are directly transported to and converted into usable
useable energy in your liver. Moreover, the fact that coconut oil is easily digested by your body helps the latter conserve the energy it will have used in digesting other types of oils and fats. 

Your body does not store coconut oil as body fat.

Other types of oils and fats contain low chain fatty acids that are not easily digested by your body. They bind to protein and cholesterol once inside your body, after which they are circulated while releasing small fat particles along the way. These fat particles are then added to your fat stores. Meanwhile, the medium chain fatty acids in coconut oil are not stored along with your body fat; instead, they are easily converted into energy and help increase your metabolism rate, which further gives you an energy boost.

Your body is able to absorb nutrients more easily through coconut oil.

Coconut oil will help you get the most nutrients out of your meals, especially the mineral magnesium (found in brown rice, kelp, spinach, seeds, nuts, and beans) and the B vitamins (found in whole grains, vegetables, and fresh fruits), which your body requires in order to produce energy.

Who Uses Coconut Oil for Energy

If you are wondering whether you can incorporate coconut oil in your diet, think about this – if you regularly consume energy drinks, then you definitely have the time and resources to take advantage of this natural alternative. It shouldn’t cost much more than those beverages and it isn’t too complicated to take either.

 Coconut oil will prove to be beneficial to the following: 

1-People who do sports

If you need to enhance your endurance, stamina, and performance, it would be best to incorporate coconut oil in your diet.

2- People who live busy and unhealthy

lives Today, it is possible for people to get caught in a highly stressful environment which may trap them into living an extremely unhealthy lifestyle, making them prone to physical and mental stress. If you feel fatigued too often, then it may be best to give yourself some push with coconut oil.

3-Elderly people with limiting diet

People who are in the later years of their lives may have to limit their food intake. Coconut oil can help them get enough energy even with dietary restrictions in place.

Tips on including coconut oil in your energy-boosting diet:

1. Coconut oil may be good for your health, but it does contain calories (9 per gram). 

You still have to consider the amount of calories your body takes in whenever you consume coconut oil for its energy-boosting benefits. Otherwise, you could end up gaining weight (an undesirable result that can also zap your energy). 

2. Don’t simply add coconut oil to all your dishes. Instead, use it as a substitute for your cooking oils or fats.

Using coconut oil for frying will also help you cook better since it can withstand higher temperatures.

How to Use Coconut Oil to Lose Weight

How to Use Coconut Oil to Lose Weight

You can use coconut oil in a number of ways, especially in your kitchen, for you to be able to drop down to your ideal weight (or at least maintain your current weight). Begin by following these food preparation tips:

1. Incorporate coconut oil in your slimming smoothies.

This recipe for a delicious weight-friendly smoothie lets you enjoy one without the clumps of coconut oil. Yummy Raspberry Smoothie Ingredients:

Melted coconut oil (1 to 2 tablespoons); Rolled oats (3 to 4 tablespoons);
Milk (3/4 cup); Frozen raspberries (1 cup);
Vanilla extract/powder (1/2 teaspoon);
Heavy cream (1/4 cup);
ground nutmeg (a dash);
Honey date (1 piece).

Directions:

In a small bowl, mix the rolled oats, milk, vanilla extract/powder, heavy cream, ground nutmeg, and honey date together. Stir well before leaving it to soak for about one hour to eight hours. Blend the soaked mixture in a food processor along with the frozen raspberries. Once the mixture turns smooth, add the coconut oil in small amounts to ensure that no clumps are formed. Serve in a tall glass.

2. Make your sweet treats weight-friendly with coconut oil.

If you are trying to lose weight but you’re having a hard time staying away from desserts, then coconut oil can be an ingredient that will save you from the guilt. Here is a sneaky way for you to indulge in a sweet treat without wreaking havoc on your weight loss plan. 

Decadent Coco Butter Cups 

Ingredients:

Coconut oil (3 tablespoons);
Vanilla extract (1 tablespoon);
Shredded coconut (1 cup);
Gluten-free, dairy-free, and soy-free dark chocolate (1 pound);
Stevia extract (10 drops). 

Directions:

Place the coconut oil (2 tbsp), shredded coconut, vanilla extract, and stevia extract in a blender and process until well blended and the mixture turns out thick and smooth (with the consistency of almond butter).

Let the coconut mixture stand while melting the chocolate in a bowl placed inside a small pot filled with boiling water.

Add the rest of the coconut oil (1 tbsp); once melted, pour half of the melted chocolate and coconut oil mixture into silicon muffin cups (ensure that the sides of the muffin cups are coated by rotating them). 

Transfer the filled muffin cups in the freezer to allow them to set. Once hardened, remove from the freezer and fill each cup with one tablespoon of the prepared coconut mixture (to flatten, gently press down using the back of a spoon).

Top the coconut mixture with the remaining chocolate and coconut oil mixture, and then return to the freezer to set. Once completely hardened, take out of the muffin cups and serve immediately (or keep in an airtight jar). 

3. Use coconut oil as a healthy stand-in for unhealthy fats when baking.

Coconut oil is ideal for cooking, especially since it can withstand high temperatures. In fact, it is commonly used in baking. Coconut oil is a good substitute for margarine, butter, and vegetable oils in most baking recipes, such as the following: 

• Coconut Oil Chicken Roast

Ingredients:

Melted coconut oil (1/4 cup);
water (2 tablespoons);
quartered small yellow onion (1 piece); chicken stock (1/2 cup);
halved garlic cloves (4 pieces);
corn starch (1 ½ tablespoons);
melted grass-fed butter (1/4 cup);
sea salt (a pinch + a handful);
freshly ground pepper (a dash + a handful); garlic powder (1/2 teaspoon); celery (1 stalk);
and chicken (1 whole).

Directions:

Set the oven at 425 degrees to preheat. After removing the giblets and washing in warm tap water, dry the chicken thoroughly.

Use a handful each of pepper and salt to season the cavity before stuffing with the garlic, celery, and onion. Use a brush to coat all sides of the chicken with the coconut oil and melted grass-fed butter, then season all over with the garlic powder and the remaining pepper and salt.

Set the seasoned chicken in a large roasting pan and place in the oven to roast for about eleven minutes.

Lower the heat (down to 350 degrees) before basting the chicken, and then allow to roast for one hour, by which time its juices should run clear when pierced between the thigh and leg. Use the pan juices to baste the chicken every ten to fifteen minutes (except the last ten minutes); transfer the remaining pan juices to a saucepan heated over medium-low heat and add in the chicken stock.

Meanwhile, combine the corn starch with the water, then pour into the saucepan. Whisk well while bringing to a gentle boil. Once the gravy has thickened, serve alongside your roasted chicken. 

4. Enhance the flavor of your fried foods with coconut oil.

If you have had trouble using other healthy oils in frying because of their limited capacity to withstand high temperatures, coconut oil will
be ideal to use. It’s a less decadent alternative to the refined cooking oils that you might be using in your kitchen. This satisfying shrimp recipe lets you try using coconut oil in your fried dishes:

• Delicious Coconut Shrimp

Ingredients:

Coconut oil (1 to 2 cups);
Almond flour (1 cup);
Sea salt (1 tablespoon + 1 teaspoon);
Eggs (2 pieces);
Garlic powder (1 teaspoon);
Pepper (1 teaspoon);
Thinly shredded unsweetened coconut (1 cup);
Shrimp (1 pound);
Water (1 teaspoon);
Honey (2 tablespoons).

Directions:

In a skillet heated on medium-high, pour the coconut oil. Meanwhile, peel and de-vein the shrimp with their tails on. In a large bowl, combine the eggs, water, salt (1 tsp), pepper, and garlic powder by beating well.

In a separate bowl, stir the almond flour and shredded coconut together. Douse each shrimp into the egg mixture before coating with the flour mixture, and then fry in the heated oil for about three minutes on each side. Sprinkle with the remaining salt (1 tablespoon) before serving.

Losing Excess Weight With Coconut Oil

Losing Excess Weight With Coconut Oil

Coconut oil used to get such a bad rap, mainly due to the findings of researchers who focused on how the hydrogenated variety affects your health. During the 1960s, most food manufacturers wanted consumers to buy margarine and commercial oils, which prompted them to discredit the food products that people have long been using in their households to prepare food. To do that, food producers maintained that any food rich in saturated fat, such as coconut oil, promotes obesity and cardiovascular diseases.

Coconut oil is indeed rich in saturated fat – saturated fat comprises 90% of the calories that is found in coconut oil. However, fast forward to the 2000s, studies began to show that there is no link between saturated fat and heart disease.

As for the products marketed as healthier alternatives, well, they have actually been associated with increased risks of cancer, diabetes, and obesity. It is a good thing though that recent studies have proven that contrary to popular belief, coconut oil helps people lose weight and controls their appetite. If you are using unrefined and organic coconut oil, then you are in for a number of health benefits.

How Coconut Oil Can Help You Lose Weight?

The belief that coconut oil is bad for one’s health was quickly reversed once health experts took it upon themselves to examine the health benefits of using coconut oil, particularly with regards to weight loss.

They were able to identify a number of mechanisms by which coconut oil can help you succeed in your weight loss efforts. What makes coconut oil different from most of the cooking oils used in households is that it has a unique composition of fatty acids. Not only does this make it ideal for high-heat cooking due to its resistance to oxidation on higher temperatures, the medium-chain triglycerides found in this oil also make a huge effect in the body’s ability to produce energy without having to ingest more calories than necessary.

Coconut oil gives your metabolism a boost

. Coconut oil contains abundant amounts of triglycerides called medium chain fatty acids (MFAs), which have the ability to improve a slow-moving metabolism. It has been identified in a certain study made on coconut oil that MFAs can raise the rate at which your metabolism runs by as much as almost fifty percent and for as long as twenty-four hours. Taking coconut oil on a daily basis can help you reverse the damage brought on by stress or dieting on your metabolism.

One of the essential properties of coconut oil is its being “thermogenic”, which means that it tends to burn fat faster and improves energy expenditure. You will be expending more calories when you have coconut oil in your diet (compared to other fats). One to two teaspoons of coconut oil can increase your energy expenditure by about 120 calories in a single day.

Coconut oil controls your blood sugar levels.

Even without the support of digestive enzymes, coconut oil can be easily absorbed in your body. This puts less stress on your pancreas and enables it to make insulin in a more efficient manner. Moreover, the fact that coconut oil is a type of saturated fat helps it bind more easily with insulin throughout the digestive process. Because your body is able to get the sufficient amount of insulin it needs, your cells are able to get the blood sugar (glucose) they require. This helps you control your appetite as well as curb your cravings, resulting in weight loss. 

Coconut oil aids in stabilizing hormone levels.

A number of your body’s regular activities, such as thyroid function, digestion, and especially metabolism, are affected when your body does not get the fatty acids it requires to manufacture the hormones needed for these processes to take place. Coconut oil is able to convert your blood cholesterol into healthy hormones (a sterone called pregnenolone) that help improve your digestion as well as burn off any fat stores you may have around your thigh, buttock, and waist areas.

Coconut oil helps in curbing cravings and decreasing hunger.

The medium-chain triglycerides, or MCTs, in coconut oil goes right into your liver during digestion, which promotes extended energy boost. At the same time, processed MCTs also promote ketone bodies that help reduce cravings and make you feel less hungry. Without needing to satisfy cravings and by staying energized throughout the day, you will find it easier to lose weight.

While the notion that weight loss is all about burning more calories than you take in, it still holds a great amount of truth. Although it’s true that people need a calorie deficit in order to shed pounds, it does not mean that you have to consciously count calories or be too consciously aware about not eating. Since you have reduced appetite and that will lead to you unconsciously taking in fewer calories, you will immediately notice that coconut oil is taking effect.

How does this happen? Medium-chain fatty acids make you feel full. This feeling fullness may be related to the way medium-chain fatty acids are metabolized by the body, which leads to the liver’s production of ketone bodies. Ketone bodies are known to have a powerful effect when it comes to reducing appetite. Here’s a tip – if you want to eradicate the habit of snacking heavily in between meals and feel full faster when you eat, make it a point to have 2 to 3 servings of coconut oil every day.

Coconut oil aids in weight loss better than olive oil.

If you are planning to lose weight, you should refrain from using olive oil – contrary to popular belief, this so-called “healthy oil” contains high amounts of monounsaturated fat, which is a fatty acid commonly found in body fat. In comparison to oils that contain monounsaturated fat, coconut oil is the better choice in hastening weight loss.

Coconut oil helps your body burn fat.

If you want to reduce your calorie intake and lose weight fast without doing anything risky to your health, then you may have found the right diet partner. Because coconut oil improves your body’s ability to break down food and absorb nutrients, you will be able to lessen the amount of food that you eat without feeling lethargic.

Tips on including coconut oil in your weight loss diet:

1. Use coconut oil as a healthy replacement for regular oils or fats.
You can safely use it in its solid form (straight out of the jar), but if you prefer to have it in its liquefied state, simply let the coconut oil container stand in hot water prior to using it. 

2. Taking coconut oil about thirty minutes before you take your meal can help you feel fuller and more satisfied afterwards, which definitely helps you to lose weight.

3. Remember that the daily recommended amount of coconut oil (if you prefer taking it by the spoon) for adults is one to three tablespoons.

Vegetable Smoothies

Vegetable Smoothies

• Avocado almond smoothie

Serves 1

• 1 cup all natural Almond milk

• 1/4 cup Almonds

• 1/2 Banana

• 1/4 of an Avocado Handful of Ice

• Taste a savory, slightly sweet smoothie. 

To make a sweeter smoothie, add more bananas.

 Nutrition facts:

Serving size 373 g; Calories 347; Calories from Fat 218; Total Fat 24.2 g, 37 % DV; Saturated Fat 2.0 g 10% DV; Cholesterol 0 mg; Sodium 154 mg 6% DV; Sodium 154mg 6% DV; Total Carbohydrates 26.9 g 9% DV; Dietary Fiber 8.8 g 35% DV; Sugars 15.5 g; Protein 7.6g; Vitamin A 12%; Vitamin C 17%; Calcium 37%; Iron 9%

• Spiced Pumpkin Smoothie

Serves 1

• ½ cup pumpkin

• 1 cup unsweetened almond milk

• ½  small banana, frozen

• ½ tablespoon Raw honey

• ½ teaspoon vanilla extract

• ¼ teaspoon cinnamon

• 1/8 teaspoon ginger

• 1/8 teaspoon nutmeg

• 1/8 teaspoon ground cloves

• 1/8 teaspoon allspice Handful of ice

This smoothie is as good as a pumpkin pie!  Enjoy this on Thanksgiving as a healthy substitute for pie.

 

 

Nutrition Facts:

Serving Size 427 g; Calories 160; Calories from fat 29; Total Fat 3.2 g 5% DV; Cholesterol 0mg; Sodium 188 mg 8% DV; Total Carbohydrates 32.5 g 11% DV; Dietary Fiber 6.4 g 26 % DV; Sugars 19.2 g; Protein 3.0 g; Vitamin A 392%; Vitamin C 17%; Calcium 50%; Iron 15%

• Pumpkin Blueberry Smoothie

Serves 2

• 1 cup pureed pumpkin

• ½ cup frozen blueberries

• 1 Banana

• 1 cup coconut milk

• ½ cup water

• 1 cup Spinach

• ½ teaspoon cinnamon 

 

Nutrition Facts:

Serving Size 340 g; Calories 354; Calories from fat 261; Total Fat 29.0 g 45% DV; Saturated Fat 25.5 g 127% DV; Cholesterol 0 mg; Sodium 33 mg 1% DV; Total Carbohydrates 26.4 g 9% DV; Dietary Fiber 5.7 g 23% DV; Sugars 14.9 g; Protein 4.1 g; Vitamin A 29%; Vitamin C 27%; Calcium 5%; Iron 15%

7 Gluten Free Dining Tips from the Pros

7 Gluten Free Dining Tips from the Pros

I’m a terrible cook. Like seriously, I don’t know how to cook a single thing. Wait, actually I do know how to make scrambled eggs, but that’s it. It’s sad, I know. But what I do know is how to eat. I like to call myself a full-time eater because 8 hours of my day is usually spent eating, and the other 8 hours is usually spent thinking about what to eat. (The other 8 hours is usually spent taking my online college course, “Sleepology 101” where I study the back of my eyelids. You should all definitely take it next semester!) 

Since I don’t cook, I usually eat out at restaurants or fast food joints for almost all my meals.  Luckily for me, I live and breathe gluten free restaurant menus so trying to determine what I can eat at a particular restaurant comes naturally to me. But there’s a lot more to just finding a gluten free menu item and ordering. There are a lot more steps and things you should do in order to create the best gluten free dining experience for yourself.

There are quite a few things you should consider doing while eating out at restaurants. But you don’t want to hear these gluten free dining tips just from just me right? What better way to discover new ways to dine out gluten free than hear it from the pros themselves! Below, I gathered 7, extremely simple yet effective gluten free dining tips from some of the most prolific, successful, influential gluten free bloggers, authors, and bakers around. And thankfully they were all willing to share a tip or two to help make your gluten free dining out experience a little bit better. Enjoy! 

1. Always eat before you head out to the restaurant.

Amie Valpone, from The Healthy Apple “My Tip for Eating Out: Always eat before you head out to the restaurant so that you’re not eyeing the bread basket while everyone else is diving in. I tell my clients to bring their own gluten-free crackers such as Crunchmaster Crackers to restaurants to enjoy before their meal if they miss bread baskets. Eating before you head to the restaurant won’t leave you ravenous and if the restaurant of your choice is booked and you have to go somewhere else that doesn’t have any gluten-free items- you won’t be starving and you’ll be able to enjoy yourself until you can find food when you leave the restaurant!” 

2. Eat at gluten friendly restaurants

Karina, from Gluten Free Goddess “In my opinion, there are 2 types of gluten friendly restaurants: restaurants with a gluten free menu; and restaurants with a designated gluten free kitchen. You can check out all the restaurants with a gluten free menu here, plus you can also find some gluten free kitchens in your state by checking out this page on Celiac Central. Bon appetit!

3. Talk to the waiter about the safest choice on the menu

Karina, from Gluten Free Goddess “I rarely eat out- but if I do I only eat at a gluten-free friendly restaurant; I talk to the waiter as an ally advising what would be the safest choice on the menu (a good waiter will know- a bad waiter won’t care; if I don’t feel comfortable, I don’t order anything).” 

4. Talk to the managers/chefs and ask for an ingredients list.

Jules, from Jules Gluten Free and the Jules Speaks Gluten Free Blog “…Always talk to managers or chefs is a start! Also check for full ingredient list & how cross-contamination [is] prevented.”

5. Tell the waiter

Cathy, from Strawberries are Gluten Free “Tell the waiter! And because gfree is now somewhat popular it is more important than ever to differentiate. I encourage you to word it like this: “I have a severe allergy to gluten… Similar to a peanut allergy. Would you let the cook know please?”  yes, its not technically correct but it gets an easy to understand nessage across to a layperson. Sometimes humor works too, ‘If i so much as smell gluten Ill be tying up your bathroom for the entire afternoon’.”

6. Try eating at fast food or higher end restaurants

Cathy, from Strawberries Are Gluten Free “You’ll have a safer experience at high end or fast food restaurants for very different reasons. Fast food restaurants because of the assembly line procedures where cross contamination isunlikely even if none of them have any idea what celiacs is. And high end restaurants because theyre generally more educated and accommodating of special requests.” 

7. Call ahead. Jamie, from Gluten Free

Mom “Unless you have eaten at the restaurant before, call ahead and make sure they can accommodate your diet and find out exactly what they can make for you.  Do not rely on the hostess – ask to speak directly to the Chef.  If not available, then ask for the kitchen manager.  Insist on knowing what they can prepare safely – don’t stop at a “rest assured we can cook for you.” My thoughts… Wow, these tips were killer! I agree with every single one of them. So, with that being said, I hope you enjoyed these 7 helpful gluten free dining tips from the pros themselves.

Popular Foods & Drinks that Have Gluten in Them

Popular Foods & Drinks that Have Gluten in Them

Gluten is not just found in bread and other things that contain wheat or barley. Gluten can be found in places you’d least expect.

Here are the most popular foods that have gluten in them that you’ll find in most restaurants. The list includes typical food/drink items, not special gluten-free version, just to be clear.

1. Bread

Most sandwich breads, Paninis, wraps, submarine rolls, dinner rolls, and hamburger/hot dog buns contain gluten.

2. Beer

Most beer contains gluten, unless you are drinking a specialty brew like grapefruit beer or butter beer. But other than that, always be sure to avoid beer unless you opt for a gluten free beer, such as Red Bridge or Bards, just to name a few.

3. Salad (Croutons & Some Dressings)

Okay let me be clear. Plain salads with just raw vegetables are gluten free. The tricky part happens when you start adding croutons and the dressing. As most croutons contain gluten, you should be sure to order your salad minus croutons. Now in terms of dressing, some of them have gluten in them. Just be sure to do your research. A word of advice, watch out for cream based dressings,
more specially bleu cheese. It’s a risky one.

4. Chips

Most chips contain gluten unless it’s corn tortilla chips. So if you’re ever at a Mexican restaurant that offers chips and salsa, there’s a good chance that those chips are safe. But always ask your server

5. BakedGoods

Pastries, cakes, cookies, brownies, and cannoli’s all contain gluten in them. However, if you’re ever at a restaurant that offers a flourless cake or brownie such as Bonefish Grill, you’re in the clear so dig in!

6. Crackers

Whenever you order soup at a restaurant, be sure to not add crackers to it because they contain gluten

7. Licorice

Twizzlers, Red Vines, and other licorice treats contain wheat aka gluten. Gummy bears and most gummy candies are safe though! Always check the ingredient lists however just to be safe.

8. Pasta

Most wheat-based pastas contain gluten. The only time they don’t is if you order rice noodles. Thankfully many Italian restaurants offer gluten-free pasta!

9. Pizza

Pizza from the big/popular pizza joints including Pizza Hut and Papa Johns contain gluten. The same goes for some smaller ones. Thankfully some smaller pizza chains offer gluten free pizza. Plus, Dominos has one too! (Not safe for the gluten allergenic, however.)

10. Pretzels

Don’t get suckered in to a crab-stuffed soft pretzel or pretzel bites. Pretzels contain gluten.

11. Hamburger

Meat Some restaurants like to add bread crumbs to their hamburgers so be sure to ask you server if there is gluten in the hamburger meat before you order.

12. Meatballs

Don’t let the name fool you. Meatballs contain breadcrumbs and wheat. So always stay clear or at least ask your server first.

13. Soy Sauce

Is your mind blown yet? Yes, soy sauce contains gluten so be sure to watch out when you go out to eat at any Asian restaurant because chances are, there’s soy sauce in your meal, especially in fried rice.

Common Ketogenic Foods and Recipes

Common Ketogenic Foods and Recipes.

It may seem like the list in the previous chapter practically eliminated all the good stuff, but there are many food options still available to you. You will also learn how to prepare some simple Ketogenic meals using the recipes provided here. There is also information that will help you understand how to calculate nutritional values and distribute your macros throughout the day.

The Ketogenic Food List

The Ketogenic diet isn’t as restrictive when you look at the list of foods that you are allowed to eat. There’s actually a lot of variety here, and if you consider the fact that fats are very filling, you are not likely to go hungry when in ketosis. So long as your body is producing and utilising ketones, you can eat practically anything.

Healthy Animal Fats

● Ghee
● Lard
● Grass-fed butter
● Cream cheese
● Egg yolks
● Tallow
●    Organ meat e.g. bone marrow, liver, tongue
●    Shellfish e.g. lobster, crab, scallops, squid, shrimp, prawns
●    Wild-caught fish e.g. salmon, mackerel, snapper, halibut, tuna, cod, trout, eel

Cooking Oils

● Unrefined coconut oil
● Avocado oil
● Olive oil

Nuts and Seeds

● Walnuts
● Pine nuts
● Pistachios
● Pecans
● Cashews
● Hazelnuts
● Sunflower seeds
● Hemp seeds
● Chia seeds
● Sesame seeds
● Flax oil
● Macadamia oil
● Walnut oil

Vegetables

● Celery
● Tomatoes
● Kale
● Brussels sprouts
● Bok Choy
● Onion
● Garlic
● Peppers
● Eggplant
● Cucumber
●    Fresh herbs (e.g. cilantro, chives, mint, rosemary, parsley, basil)
● Mushrooms
● Lettuce
● Zucchini
● Endive
● Fennel
● Radicchio

Animal Protein

● Pork
● Chicken
● Beef
● Wild game
● Turkey
● Duck
● Bone Broth

Fruit

● Strawberries
● Blackberries
● Blueberries
● Raspberries
● Apple
● Lime
● Lemon
● Pears

Others/Supplements

● Spirulina
● Mustard
● Mayonnaise
● Sauerkraut
● Allspice
● Pesto
● Dark organic chocolate
● MCT oil
● Almond flour
● Chlorella
● Fish oil supplements
● Maca Root
● Raw cacao powder
● Coconut flour
●    Herbal coffee and tea (with no sugar) ● Mineral water or Seltzer
●    Unsweetened nut milk e.g. coconut milk, hazelnut milk, cashew milk, hemp milk, almond milk)
● Omega-3
● Magnesium
● Sodium
● Glutamine
● Taurine
● BCAAs (Branch Chain Amino Acids)
● Whey protein

● Essential amino acids

How the Ketogenic Diet Works?

How the Ketogenic Diet Works

The human diet is made up of three macronutrients – carbohydrates, proteins, and fats. In an ideal world, you should be consuming these macronutrients in the right ratios so that you can stay as healthy and lean as possible.

Of course, this will depend on several external factors such as age, health goals, body composition, etc. However, for a long time now, our modern (or Western) diet has consisted of large quantities of carbohydrates with moderate proteins and very little fat.

The body breaks down the carbohydrates into the simplest molecule possible, which is glucose. When glucose molecules enter your bloodstream, your pancreas automatically releases a hormone known as insulin. Insulin has two roles to play here.

It can either transport the glucose molecules to the body tissues that need energy at that specific time, or it will store the excess glucose in the form of glycogen in the liver in case the body has no immediate need for glucose. The body prefers glucose because it is a simple molecule that is very easily absorbed into the bloodstream.

That is why whenever you feel hungry you immediately crave for a snack that is filled with sugar. Foods such as cakes, cookies, and pies are all carb-heavy foods. When hunger pangs strike, the “normal” thing is to grab a sugary snack They contain a lot of carbohydrates that can be broken down into blood glucose.

Your body will take the glucose it needs from these foods and then store the excess in the form of fatty tissue. Of course, since glucose is used up so quickly, you will soon start feeling hungry again, grab another cookie, and continue the cycle.

This is why our society today is facing a health crisis with diseases such as obesity, cardiovascular ailments, and even cancer. However, the Ketogenic diet recommends that you should slash your carbohydrate consumption and instead eat a lot of fats.

Why is this necessary? The simple reason is that your body needs to go into ketosis. Ketosis is a metabolic condition where your body stops utilizing glucose and instead breaks down fats within the body to generate energy.

Think of it as a form of fasting, except in this case, you are still eating food. It is important to note that ketosis cannot occur unless there is a reduction in blood glucose and glycogen levels. So how does this work exactly?

When you reduce your carbohydrate intake, your body experiences a corresponding reduction in energy. You may feel weak and probably get a bit cranky. This is because your body is no longer getting enough blood glucose to generate energy. So now your body needs to find an alternative energy source. So, what is the next best option? As we already mentioned before, there is the glycogen stored in your liver.

Unfortunately, on a Ketogenic diet, your glycogen reserves can only last approximately 48 hours (Adam Perrot et al., 2006). So now that your blood glucose and glycogen levels are depleted, what next? Since there are only two other macronutrients left – proteins and fats – your body must find a way to convert one of these into energy.

Protein makes a great source of energy, but the problem is that it is stored in the form of muscle. If your body starts breaking down muscle to produce energy, you will end up too weak to engage in any physical activities. Think of this from a prehistoric perspective. If your muscles have been depleted and a predator suddenly shows up, you wouldn’t be able to run away or even fight. So, the only viable option is fats.

Your body is forced to break down fats into ketone bodies (also referred to as ketones). This is where we get the terms Ketogenic and ketosis. Ketones are the result of the partial breakdown of fatty acids in the liver, and these ketones are then used as a source of energy. Most people think of ketosis as an unnatural condition, but nothing could be farther from the truth. You regularly undergo ketosis without even realizing it.

If you eat at seven p.m. and then take your next meal at nine a.m. the next morning, your body would be in a minor state of ketosis because you would have been fasting for at least 14 hours. The challenge that we have is that we are constantly snacking on carbohydrates, and therefore, our bodies never get the chance to experience steady ketosis.

How to choose the right fats in keto diet?

Choosing The Right Fats In Keto

Contrary to all the hype about fat, replacing sugar and carbs with healthy fats actually does result in weight loss, as shown by many studies. It also true that low-carb diets have been shown to result in more weight loss and a larger reduction in cholesterol levels than low fat diets.

Fat does not make you fat in it of itself, fat has more calories than carbs or protein, so a high intake of fat may result in a higher caloric intake, which can cause weight gain under normal dietary conditions.

Additionally, it is when carbs and fat are mixed that problems in weight gain arise. The only proof you really need to this fact is the insurmountable amount of carb/fat laden junk food and processed food that we consume as a society that in great part has resulted in the epidemic levels of obesity (1/3 of all US adults) in the United States. When you limit carb intake, the body will use dietary fats and your own fat stores for energy, literally turning your body into a fat burning machine, helping to reduce belly, thigh, and hip fat.

What Fat Does Inside The Body

While fat has more calories, 9 per gram versus the 4 per gram in both protein and carbs, it’s more important to understand what it does inside the body.

When you are young your metabolism and high activity levels may allow you to eat carbs and fats and maintain a healthy weight, but as you get older and activity levels and metabolism slow down the weight may start to creep up.

If you are already overweight and your diet is filled with carbs, it makes it very difficult for the body to use stored fat for energy because it always defaults to carbs for that purpose.

✓   Greatly reducing carb intake promotes the body’s ability to burn fat stores for energy resulting in healthy weight loss.

✓   Unlike carbs, fat also promotes satiety and fullness, helping to regulate the appetite so you actually eat less. In fact, you have to eat two times more carb calories as fat calories to reach the same level of fullness.

✓   Unlike carbs, fat has little impact on blood glucose, which keeps blood sugars stable, eliminating out of control cravings and hunger that comes after eating carbs.

Types Of Fats

✓   Monounsaturated fats are found in avocados, nuts, olive oil and canola oil,

✓   Polyunsaturated fats are found in vegetable, seed and nut oils, like soybean, corn and sesame oils along with fatty fish like salmon and sardines.

✓   Essential fatty acids include both omega-3 and omega-6 fatty acids that the body cannot produce on its own. Shellfish is rich in omega-3s and you can get omega-6s from chicken, pork, and seeds.

✓   Ideally, you need to balance intake of both omega-3s and omega 6 fatty acids with a balanced combination of shellfish, fatty fish and nuts, canola oil and flaxseed.

✓   Saturated fats are those that are solid at room temperature, and their best sources on a low carb diet are butter, red meat, and coconut oil. Since the target of the Ketogenic diet is to burn fat for energy consuming these types of fats is not only acceptable, but also required, and many studies confirm that this fat intake while on a low
carb diet does not raise cholesterol or fat levels in the blood.

✓   Trans fats (also known as partially hydrogenated vegetable oil or hydrogenated vegetable oil) are bad news, increase risk for heart disease and should always be avoided when eating a Keto diet.

These are typically found in fried foods, sweets, baked goods, processed snacks and food products, cookies, crackers and vegetable shortenings.

Optimal Fat Intake Remember, the goal of fat is to provide satiety, boost energy, increase metabolism and support the enjoyment of food as fats make everything taste better.

It is not advisable to eat so much fat that you send your caloric intake through the roof.

The following guidelines can help you get an idea of daily fat intake; of course, body size will determine the portions, as larger men will eat more than smaller women will. You can choose fats in any combinations you see fit.

Daily Fat Intake Guidelines:

. 2 to 3 eggs
. 1 tablespoon of butter
. 2 tablespoons of heavy cream
. 2 tablespoons of olive oil when cooking or for salad dressings
. 2 ounces of cheese 4 to 6 ounces of meat, chicken, seafood, or fish at each meal
. ½ an avocado or 10 olives
. 1 to 2 ounces of nuts or seeds (depending on your ketotic state and as long as they do not take you out of ketosis)
. Use canola, peanut and grapeseed oils for pan cooking and stir-frys
. Use full fat mayonnaise, canola oil mayo is a good choice
. Coconut oil contains ketosis-boosting MCTs (medium chain triglycerides).
.A tablespoon a day is fine in replacement of another fat.
.You can also get a purer form of MCTs in supplement oil form.
.Avoid low fat foods, including reduced fat dairy.
. These foods typically contain carbohydrates, and chemical compounds that have not been well studied as to risks for human health.
. Replace milk in coffee with heavy cream, which has less than 1 gram of carbs per tablespoon, while milk is very high in natural sugars.

Rules Of The Ketogenic Diet

Rules Of The Ketogenic Diet

1-CARB INTAKE

→ Less than 50 grams of net carbs per day, but better at 20 grams at least in the beginning

✓   Most of the carbs should come from non-starchy vegetables

✓   Green, fibrous vegetables are your best choices, though many other low carb vegetables are fine

✓   Always eat a carb food with a protein or a fat, for example have a piece of cheese with cucumbers or salad with chicken.

2-LOTS OF HEALTHY FATS

→ Don’t be afraid of fats. Fat is 90% ketogenic. Remember that in ketosis, fat is the main energy source for the body, helps remove hunger, provides key macronutrient requirements and natural fats are fine when controlling carb intake. They also have many other benefits, including providing the building blocks for several important hormones and bodily structures.

✓   The best fats are monounsaturated and saturated, including olive oil, grass fed butter, red meat, and coconut oil. Margarine is never advised, as it is fake and interferes with ketosis. Natural whole fats are always best.

✓   Limit intake of polyunsaturated fats, including soybean oil, corn oil, and cottonseed oil.

✓   Fat intake is variable and depends on weight loss goals.

3-ADEQUATE PROTEIN

→ Protein is both 46% ketogenic and 58% anti-ketogenic, as some protein will convert to glucose in the bloodstream and inhibit ketosis, so intake should be enough to prevent muscle loss, but not so much that will disrupt ketosis.

Protein Intake Guidelines

➢   Sedentary lifestyle: 0.69 - 0.8 grams per pound of lean body mass

➢   Mildly active:  0.8 to 1 gram per pound of lean body mass

➢   Heavy strength training/bodybuilding and exercise:

1 to 1.2 grams per pound of lean body mass Lean body mass is typically defined as - body weight minus body fat Men will have a higher lean body mass than women, and typically, it is 60% to 90% of the total body mass.

You can use any of a number of online lean body mass calculators, such as this one http://www.calculator.net/lean-body-mass-calculator.html to figure yours. If you use a Fat Caliper to measure your exact body fat, than you will get a much more accurate lean body mass index measurement. Keep in mind these protein intake recommendations are just general guidelines. Protein Choices

✓   Fatty red meats, chicken with skin, turkey, eggs, deli meats, seafood and fish

  ✓   Nuts, seeds and full fat dairy such as heavy cream and sour cream should be taken in moderation as these protein sources are higher in carbs than meat, fish or poultry which have zero carbs

4-EAT TO SATISFACTION

→ Eat when hungry until you feel satisfied

5-INCREASE SALT INTAKE

→ A little extra salt, can help avoid possible side effects known as keto flu as your body adjusts to ketosis, including including headaches, muscle cramps or weakness that occur as result of an electrolyte imbalance and since a low carb diet is naturally diuretic, you don’t have to avoid salt to minimize water retention. 

  ✓   Get that salt from 1 to 2 cups of broth daily or soy sauce over food Caution:

ask your doctor about increasing salt, and if you are being treated for a condition that requires limited sodium intake, like hypertension continue with the medical advice of your doctor.

6-DRINK LOTS OF WATER

→ Water is a natural appetite suppressant and also supports the body’s ability to metabolize fat. Several studies found that reducing intake of water may cause fat deposits to increase, while drinking more reduces them.

Hydration greatly promotes weight loss, so drink lots of fresh water throughout the day. The more active you are the more hydration you will need.

What are The Benefits Of The Ketogenic Diet?

Benefits Of The Ketogenic Diet

WEIGHT LOSS

According to The CDC and the National Association Of Diabetes And Digestive And Kidney Diseases:

➢   More than 1/3 of the US adult population (35.7%) are obese

➢   More than 1 in 20 people, or 6.3% are extremely obese

➢   74% of men (about 3 in 4 men) are either overweight or obese

➢   The incidence of obesity in both men and women is 36%

Many experts attribute this epidemic in large part to a steady increase over time in the intake of unhealthy carbohydrate rich foods, including table sugar, simple sugars, sweets, refined starches and processed food.

According to one major statistical review (Cohen E, et al., Statistical Review of U.S. Macronutrient Consumption Data, 1965–2011), the number of overweight and obese Americans rose from 42.3% to 66.1% from 1971 to 2011 and during this time:

➢   The consumption of fat decreased from 44.7% to 33.6%

➢   The consumption of carbohydrates increased from 39% to 50% from 1965 to 2011

Experts, such as Dr. Sackner-Bernstein, surmise that statistics imply a link between high carb intake in the American diet and obesity on a societal scale. The analysis protocol of this study used data from various randomized clinical trials, which is the gold standard for assessing whether or not a particular treatment makes a real difference for any particular condition.

Low carb eating results in weight loss, and has done so for thousands of people who have struggled with their weight all of their lives.

Eating Low Carb:

✓   Eliminates those pesky out of control cravings

✓   Stabilizes blood sugar and consequently the appetite

✓   Research has shown that reducing carbohydrate consumption and replacing them with protein and healthy fats results in reducing overall calorie consumption naturally and without starvation.

The side effects of weight loss and healthy weight maintenance are substantial, as obesity is linked to heart disease, type 2 diabetes, stroke, cancer, reduced quality of life, belly fat, joint problems, autoimmune disease, and premature death.

This is one of the main reasons that Keto is not a fad diet or a temporary solution; it is a lifestyle change that allows you to lose excess weight and maintain a healthy weight for ongoing health benefits.

STABILIZES BLOOD SUGARS

Since low carb eating eliminates insulin triggers, (sugars and starches) it is the diet of choice for those with prediabetes or those already diagnosed with type 1 or type 2 diabetes.

Eating a low carb diet reduces the need for the body to produce insulin, which is used to break down the glucose converted from diertay carbs in the blood stream.

High carb intake = high glucose = high insulin = high body fat

Reducing carb intake or insulin trigger foods, reduces the production of insulin in the body, and prevents the erratic blood sugar spikes that may lead to insulin resistance.

If this cycle continues, it eventually leads to metabolic syndrome, which is a set of conditions related to insulin resistance, and includes heart disease, obesity, fatty liver, and type 2 diabetes. Of course, anyone who is considering changes to their diet should consult their doctor.

This is particularly the case if you are taking medication for your diabetes, as this may need to be adjusted too.

LOWER LEVELS OF VISCERAL FAT

Research has shown that a low carb diet can help to reduce levels of visceral fat specifically rather than the superficial subcutaneous fat.

Visceral fat or belly fat is the most dangerous type of fat that is deeply embedded around major organs inside the body and a recent large study showed a significant correlation between waist size and reduced life expectancy in both men and women.

MAINTAIN HEALTHY BLOOD PRESSURE

High blood pressure poses serious risks for heart disease and stroke. A low carb diet may help to maintain healthy blood pressure. 

  Other Benefits Or Uses Of A Low Carb Diet Include…

✓   May lower risks for heart disease, diabetes, cancer, and stroke

✓   May lower risks for gallbladder disease

✓   The ketogenic diet is used to treat several types of cancer and to slow the growth of tumors

✓   The ketogenic diet is also used to treat traumatic brain injury, epilepsy, Parkinson’s disease, Alzheimer’s disease and polycystic ovary syndrome