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Keto Tips

Keto Tip: Put Butter or Heavy Whipping Cream in Your Morning Coffee


This week’s Keto Tip is to put butter or heavy whipping cream in your coffee.  This is commonly called “Bulletproof Coffee” and is a great way to add a little extra fat to your breakfast.

To make it, first brew your coffee, then add a healthy amount of butter or heavy whipping cream (I prefer the cream) and pour it into a blender.  I have my little Ninja blender that is just big enough for 2 servings for my wife and I to split.  I know it sounds a little weird but it’s an incredible creamy latte like drink with a large head of foam on top.  So good!

Keep in mind that it adds quite a bit of fat so when I make it, I don’t eat anything for breakfast.  It makes for a great way to extend a fast also.  It also makes a pretty tasty dessert if you have it late at night.

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Keto Tip: Don’t Eat Seed or Vegetable Oils

Over the last 100+ years, consumption of polyunsaturated fats from vegetable and seed oils has risen dramatically and we are seeing several detrimental effects of these oils on our health, this despite the fact that these oils are usually marketed as healthy alternatives to saturated fats like butter or coconut oil.

Where Did They Come From?

These oils are extracted from various kinds of seeds and vegetables using high amounts of heat, pressure, and harmful deodorizing chemicals like hexane.  These are oils that didn’t exist before the 20th century because we didn’t have the industrial equipment necessary to manufacture them.

If you would like to get insight into what goes into the manufacture of canola oil, watch the following video.  Just keep in mind that everything they say about it being healthy is 100% wrong.

Remember that we evolved over the course of thousands of years to process our food, we just haven’t evolved the ability to process these new foods that have just been invented over the last century or so.

How Do They Harm Us?

The main issue with these oils is that they are high in Omega 6 fatty acids.  Omega 6 and Omega 3 fatty acids are both essential for our health but for most of our evolution, we got these fats in roughly a 1:1 ratio.  Since the invention of these new oils, that ratio has risen to 16:1 for most Americans.

Omega 6 fatty acids are pro-inflammatory, causing inflamation in out arteries which puts more strain on our heart which causes higher rates of cardiovascular disease.  In fact inflammation is the underlying cause of a host of so-called “Western Diseases” like Alzheimer’s, Type II Diabetes, Cancer, Arthritis and more.

These Omega-6 fatty acids are also not always burned for fuel by our bodies like other fats but are used in the formation of cell walls.  These cells that are made up of high levels of Omega-6 are highly reactive causing larger amount of Reactive Oxygen Species in the cells.  These ROS’ are the waste products of the cell and cause damage when in large amounts.  It one of the job’s of the Omega-3 fatty acids to clear those out but since the ratios are so far off, there aren’t enough Omega-3’s in our body to undo the damage from all the Omega-6’s.

The Omega-6 fats are very easily damaged polyunsaturated fats so once they get into your cell walls, they break down faster than other fats would have.  This causes substantial long term damage in people who eat a diet high in Omega-6s for years or even decades.

To avoid these toxic oils, don’t eat the following.

  • Soybean oil.
  • Canola oil.
  • Corn oil.
  • Safflower oil.
  • Cottonseed oil.
  • Sunflower oil.
  • Peanut oil.
  • Sesame oil.
  • Rapeseed oil.
  • Rice Bran oil.

Stick with saturated or monounsaturated fats like olive oil, lard, tallow, butter, or coconut oil.

Remember that these oils have been added to most processed food so be sure to read those labels before you eat it.

If you would like to read more on this subject, I recommend Toxic Oil by David Gillespie.  Unfortunately, it no longer appears to be for sale on Amazon but if you ever run across it, it’s a great read.

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Keto Tip: Don’t Drink Your Carbs

Keto Tip: Don't Drink Your Carbs

Keto Tip: Don’t Drink Your Carbs

If there is anything that tripped me up in those early days of keto, it was what I drank.  I got over my addictions to sugary foods and desserts relatively quickly but I still liked my sweet tea and Coke Zero.  In fact, if there is anything I struggle with even today, it’s sweet drinks so if that’s something you fight with, you are not alone.

Why Drinking Sugar is Worse Than Eating It

The problem with drinks containing any sugar or carbs in it is you are getting a hit of sugar without any of the fiber that comes with food to blunt the glucose hitting your liver.  So your liver gets a massive dose of sugar all at once instead of having it slowly absorbed over time if you had eaten the same amount of sugar or carbs in a piece of food.  This is why someone who drinks a lot of beer gets a “beer gut”.  All those carbs from the beer hit the liver all at once and the liver just starts packing it away into fat cells as fast as it can.  The nearest fat cells to the liver are of course around the midsection so that’s where most of the fat gets stored.  You would see the same phenomenon in someone that drinks a lot of fruit juice for the same reason.

What About Artificial Sweeteners?

The most important question for those of us trying to lose weight through ketosis about artificial sweeteners is, does it cause an insulin reaction.  It might surprise you to find out that some sweeteners like the Saccharin in Sweet n Low will cause enough of an insulin reaction to slow weight loss and possibly even knock you out of ketosis.  Not to mention that the granulated form is mostly maltodestrin which ansolutely causes an insulin reaction all by itself.  (This is true for most powdered sweeteners and all things being equal, you are better off using something in a liquid form)  Also the Aspartame in Equal may not cause an insulin reaction but just Google Aspartame Poisoning  for enough horror stories to never pick up a blue packet again.

You might need to do a little experimentation to find out which artificial sweetener works best for you.  In my house, my uses Xylosweet in her morning coffee and my Walmart just recently started carrying a liquid Stevia that has quickly become my new favorite thing.  Here is something similar on Amazon.

The important thing here is to make sure that you are not drinking anything that is causing an insulin reaction that will kick you out of ketosis.  So drink distilled liquor instead of beer or wine, or if you must drink wine make it as dry as possible.  Be careful that if you are sweetening a drink that you are using a sweetener that won’t cause an insulin reaction.  And finally, as a general rule, drink more water than anything else.  You can never go wrong with water.

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