Are there any side effects with ketogenic generation?
Your body will take a little while to adjust to your new Way Of Eating but you will only notice positive effects.
Remember you are NOT depriving your body of anything. You are in fact feeding it exactly the right nutrients and fuel it needs to maintain optimum health and strength. You are no longer over loading your system with excess carbohydrates and sugars.
BPC stands for Bullet Proof Coffee.
This is a vital part of this WOE, it is a direct way to ensure you take in enough fats throughout your day. It is a coffee that can be made with either of the following: Coconut oil, Kerrygold Butter, MCT oil with full fat milk or cream (watch our video to see how they are made)
Is saturated fat harmful?
Fatty acids are made up of chains of carbon and hydrogen. A saturated fat simply means it is saturated with hydrogen. There is no break in the chain. this makes it the most stable of all fatty acids.
A monounsaturated fat has a hydrogen molecule missing, so it’s a little less stable.
A polyunsaturated fat has more than one missing hydrogen molecule, making it the most unstable, and likely to oxidize, go rancid in your body.
Vegetable oils, rapeseed oil and forms of margarine are such examples.
Am I at a higher risk of a heart attack?
Absolutely not, since cholesterol found in the foods we eat will not raise total cholesterol and we have known for 30 years that cholesterol is not a factor / cause of heart disease.
Your body is used to the simple routine of breaking down carbohydrates and using them as energy. Over time the body builds up an army of enzymes ready for this process, and only has a few enzymes for dealing with fats – mostly to store them.
All of a sudden your body has to deal with the lack of glucose and increase in fats, which means building up a new supply of enzymes. As your body becomes induced into a ketogenic state, your body will naturally use what’s left of your glucose. This means your body will be depleted of all glycogen in the muscles – which can cause a lack of energy, and a general lethargy.
In the first few weeks, many people report:
• Headaches
• Mental fogginess
• Flu-like symptoms (known as the “keto-flu”)
• Dizziness
• Aggravation
• Yep, it’s pretty much a week of PMS for everyone!
However once this stage has passed you will be in full ketosis.
Fruit today has been modified to the extent that it is far sweeter and contains more fructose, which is a major contributor to none alcoholic fatty liver disease. Also we were never designed to eat fruit all year round, only when in season.
On this WOE we recommend having the occasional hand full of berries (any), a kiwi fruit or some pineapple due to the lower carbohydrate content in them.
Am I allowed cheat meals?
No, we strongly recommend not having any cheat days. Eating carbohydrates or an excessive amount of sugar will reverse the process of ketosis and you will have to start all over again.
By lowering the intake of carbohydrates, the body is induced into a state known as ketosis.
Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
Yes within moderation. We recommend sticking to spirits dry white wine or red wine. Just be careful of what you mix the alcohol with; we recommend soda water.
How much protein should I be consuming?
For most people 1 gram of protein per kg of lean (take away your body fat weight from your total weight) body weight is plenty.
For most of us, this will amount to around 60 grams of protein a day.
We need protein. it breaks down to amino acids, which are the body’s building blocks for repair, replacement and growth.
This is why we recommend eating foods that contain both Protein (for repair etc) and Fat (for energy).
Make sure, on a weekly basis that you achieve around 400 to 500 grams of protein a week.
NOW THIS IS THE BIG BUT!!
Too much protein is NOT advised. We don’t want to be using protein as energy, as this will prevent us using body fat for energy, and through a process called gluconeogenesis, excess protein will be converted into sugar and also ammonia, urea and uric acid. Even worse, protein being converted into sugars is a very dirty process indeed. It creates heat and inflammation in your body and causes serious long term damage.
This WOE is a high fat, low carb..ADEQUATE protein. so, not eating enough protein is not a good thing, but eating too much is a recipe for weight loss and metabolic disaster.
Can I have sweeteners instead of sugar?
No… Sweeteners can trick your brain into thinking you have consumed something sweet and can release insulin. Also they are toxic substances and contain aspartame. We do not recommend natural sweeteners like Stevia either for this reason.
Why will I not feel hungry?
We replace carbohydrates with fat for energy, to keep insulin (the energy storing hormone) levels low, and improve Leptin (the hunger hormone) sensitivity. We restrict protein (1 gram per Kg of ‘lean’ body weight) so that it is used for repair etc, not as an energy source.
The 5 a day is a total myth. Green leafy vegetables can be eaten and are a good delivery system for intake of healthy fats (broccoli in cheese sauce for example or cauliflower rice cooked in butter). Make sure you count the carb content, we do not recommend any vegetable that is grown underground like carrots.
