Regulated diet? Eat right? Tons of exercise? Where to from here?

Regulated diet? Eat right? Tons of exercise? Where to from here?

If you find yourself caught up in the decision of a regulated diet or exercise, eat right or give up… It may be time to assess where you are and what and why you need the answer. Wading waist-high in decisions can be the one reason why we do NOTHING.

If like me you have found yourself staring at the less than satisfactory reflection of yourself in a shop window, convincing yourself that your value is not directly proportional to your size, digging deep to be ok with your XXL pants size while smiling broadly as a perfect size 10 stands next to you asking to advise on crop top versus chiffon blouse eating a muffin simultaneously, continue reading.

If any of this rings a bell then the next actions may too. With an absolute realization that the fat pants are having a dent in your self-esteem regardless of learning to ‘love yourself regardless of your shape and size’, you surround yourself with your bevy of friends to have a REAL discussion on your dilemma. Here comes the challenge, half of them spend time convincing you that you ARE GREAT JUST AS YOU ARE [not] and the other half start advising on better health. Debbie, for example, has done the Keto diet plan and she shook 15kgs from her frame and can only highly recommend it. Sally says no way, exercise is the only way to go, yes watch what you eat but you need to get a personal trainer AND exercise like a beast [YOGA is maybe an effort for you so the idea of sweating every day is making you cringe inside]. Pam pipes up that she got hold of Garcinia, a ‘magic pill’ that fabulously fries fat and eats and drinks whatever comes her way [not that she has ever struggled with fat and generally only takes it to make her bikini fit better than the previous summer]. Level headed Anna stays quiet, so you prompt her on her opinion as she NEVER seems to discuss fighting the bulge and she NEVER seems to eat at gatherings anyway, she claims without a blink of an eyelid that she never thinks about food, eats what she wants when she wants without it affecting her… [kill me now… – yes, there are Anna’s out there]. More confused than ever, you find yourself in a quagmire of opinions about how YOU should go about slaying the fatty dragon wrapped around your body.  

Everyone may have the answer, but it may not be your answer.
Everyone may have the answer, but it may not be your answer.

No clearer on your direction to gain control of your thighs slapping together, you leave slightly demotivated. As you drive home, you try to convince yourself not to be ‘shallow’ and base a successful life on how you look, after all, everyone loves you regardless. Right here the devil and angel within start a full-blown battle… You are torn between handing over your thighs to fate versus acknowledging how you need to take control of the situation before your life span gets reduced or your size becomes unavailable in the shops. You end up leaving the arguing to the angel and devil and hit the bed to sleep on the way forward.

Morning comes, and you have decided now is the time to act. You realized that regardless of the love you feel from those around you, your self-esteem is teetering on broke and because you DO love yourself you are aware something needs to change. You also realize that YOU and only YOU can make a decision about what works best for you. Like a charging elephant [yes, the size of this beautiful beast was intentional] you decide to lean on our good friend GOOGLE to determine a direction. This IS where you WILL find the answer… [or not]. After typing out a string of searches regarding weight loss and fat loss and diet types and and and… you find yourself on a page about ‘cute puppy pictures’ and realize you lost the plot completely. Too many blogs later and countless email sign up landing pages later you throw your hands in the air… bugger it. Fat for life seems to be an easier answer, just then you get offered a muffin and you see it as a ‘sign’ that you should NOT GO ON DIET after all… 3 months down the road, 5kgs heavier, you sit through the same debate.

Now, this seems like a long sad story but I really wanted to paint the picture. If you are someone that struggles with weight, this story would resonate for sure. I would like to give some FURTHER advise to the hefty out there [this is not said in a nasty way, rather in a loving way as this IS familiar territory for me too!] for the roadmap to choosing a way forward.

THERE IS NO ON-OFF SWITCH

The world we live in allows us to live ‘easy’, as easy as it is for most people to switch a light on and off.  EVERYTHING is literally at our fingertips. Ask and you shall receive has never been as real as it is in our current day and age. With this immediate gratification in mind and foundation of expectation, we not only expect regulated diets to be easy but FAST as well! And if it isn’t, we blame the diet. Generally, if we find ourselves desperate for answers we may just reach for something which is portrayed as THE ANSWER but is not necessarily OUR ANSWER. We are pushed by the ‘miracle possibility’ sold to us, YES, THIS miracle pill WILL WORK! And it will work FAST. Herein lies the fault and flaw to the entire process of selecting a regulated diet, we lose our power by handing it over not to the diet industry but to our assumption that ‘fast and dirty’ could work. We spend fleeting moments ‘deciding or choosing’ our regulated diets, charge forward to using/doing the regulated diet to crash and burn 2 weeks after starting [if we get that far]. The most important items to succeeding at fighting the flab are:

An inspired DISSATISFACTION with how your body fits on YOU

A clear understanding of what you are ABLE to use as a regulated diet based on your CURRENT LIFESTYLE

The clarity in the realization that there are no QUICK FIXES, no on-off switches, it took months or years to pile on, it may take as long to drop.

It has little to do with the diet you chose, it has everything to do with you STICKING TO THE DIET YOU CHOSE.

Accept the fact that not only do you have to live on a regulated diet to attain success physically, you will also need to do work on your MIND to accept and embrace the transformation.

GOOD THINGS TAKE TIME

We spoke about instant gratification. Heres the thing, when it comes to fatty fatness, it likes sticking around, if you see adverts for fat melting away like ice cream on a hot day, take cognisance of the fact that the brain is also made up of fat, and your body will protect it as best it can… also ask is it fat burning or muscle disappearing. Your body will protect fat at all costs ESPECIALLY if it is out of balance (fight or flight is important here), threaten your ‘survival’ through extreme regulated diets and your body’s resources [that would be the fat slapping thighs] will be locked up in two ticks. Now I am not saying you won’t rid your body of fat fast, there ARE actually healthy ways of dropping the fat fast, but use the brain and do the research. Generally, you can trust the company that shows the ingredient list and has scientific studies to back the product. So too, there will be not 1 or 2 reviews but many, check them out. Basically, fast IS possible, but check the chatter first! Personally, I have used a diet that managed to drop fat fast off my body, it was sound science, fantastic reviews, and properly planned. Those regulated diets that arrive by post with no support claiming magical fat disappearance not disclosing ingredients are NOT the answer. In fact, all it will make you do is dent your already wavering self-esteem when the magical fat-burning doesn’t happen to you… ever felt alien before???

Searching for your dietary choices may be daunting...
Searching for your dietary choices may be daunting…

Now, if you are on the larger side of life, be PATIENT with yourself. Acknowledge where you are and realize you can make the difference, over time… Write down how you feel currently, why you have reached this point of inspired dissatisfaction, it may be not fitting into a favorite dress, not being able to tie your laces, not being able to walk upstairs without sounding like a wounded buffalo, no matter what it is, write it down. I find 10 key points are a great start, keep that list with you wherever you go because just like we sometimes need reminding about a hair appointment, we sometimes need reminding why we are saying no thank you to a muffin too. This will keep you on the journey of reaching your success. We forget how awful that reflection was in the shop window when a choc chip muffin gets waved in front of our noses. Besides writing it down, record it to your phone, on the way to or from anywhere, listen to it, keep reminding how sh*t it felt to be that buffalo. You may have heard this before, motivation is like brushing your teeth, you need to hear it daily. Our prime instinct is to move AWAY from pain TOWARDS pleasure and that list will keep you on your toes when it comes to critical decisions on your journey.  

Then take a look at the time it will take to lose the fat. If it is a long journey, let us say a year, it may seem forever, but we all know that obesity is the leading cause of illness, disease, and death. If we drop the fat we not only live longer but better too. Take that year and see how incredibly short it is in your lifetime. Zoom out and see your entire lifetime and realize that that year is over in a blink of an eye and with that, you can live a life filled with vitality to a ripe old age. If you have the tendency to worry about a birthday coming up that may interfere, know that you still have many more birthdays. A celebration? There will be many more IF you look after your health.

CHOICES MAKE US

This is not a willy nilly decision, a knee jerk reaction, it needs as much focus as deciding where and when you intend planning a vacation, how much you will spend, how you will get there. Choosing a regulated diet requires the same focus. This is where we get it all wrong, I will say this again, DIET’S ARE NOT TO BLAME it is our CHOICE of a regulated diet that is to blame. I have met with clients that loath a shake as a meal but opt-in on a shake diet, or that cannot stomach high fat but take on the keto plan OR someone who has a health issue but then decide to starve their bodies of essential vitamins and minerals which are key to healing themselves first. Point is, you need to sit down and firstly assess your daily processes, identify your strong points and work with those when choosing a diet. Let me elaborate, let us say you are incredibly busy and generally live on coffee and water during the day and the first meal down the pie hole is supper time. Would choosing a diet which requires planning, fresh-cooked meals 3 times a day preferably weighed out portions be the answer? If you said no to that option well done. Now it may seem simple but in pure desperation, people will attempt to move mountains and literally opt for the complete opposite of what they should in the hope that it will make some amazing difference. As a standard, it is human to stick to what is familiar and move away from the unfamiliar, you are possibly no different. Let us get back to the example above. The best possible regulated diet choice would be something that works within your strengths. As liquid is the primary input for the day, possibly a shake diet would be PERFECT for them, with a regulated meal in the evening. In that way, familiar stays fairly familiar and their strengths are worked with to lead to success.  

The same can be said of exercise. Now yes, there are people who succeed to do a 360-degree roundabout when they move from passivity to doing exercise but it comes with the correct understanding of your own capabilities. Personally, I am not a fitness fanatic, a good yoga session is adequate for me, a walk even better. For some people struggling with weight they know they thrive on exercise and always have but for some reason, office, work, excess fat has prevented them from getting active, these individuals can start incorporating exercise once again and chose a regulated diet that fits within those parameters, here my only advice is slow and steady wins the race. If you are carrying excess weight you could damage joints along the way, try to shift some weight before doing MAJOR EXERCISE, stick to swimming or an easy stroll and work your way back to the gym.

Exercise - Know what you are capable of.
Exercise – Know what you are capable of.

Closing off, choosing and taking on a regulated diet is not a form of punishment, it is a journey based on your strengths and endpoint requirement. If you are feeling deprived or ‘punished’ as a result of your regulated diet chances are you have chosen the wrong diet for YOU. Take your time, be truthful to yourself and your regulated diet journey may just become a lot simpler. Besides the journey to your success, if you chose the right diet it BECOMES A LIFESTYLE instead of a LIFE SENTENCE and you can steer clear of the ‘haters’ when it comes to diets knowledgeable of the fact that you can make the RIGHT choice for your journey.

coach : no diet COURSE is LIVE!  10 LIMITED OFFER courses up for grabs!

coach : no diet COURSE is LIVE! 10 LIMITED OFFER courses up for grabs!

If you have got to a point in your life where you are lost in the quagmire of what to do and what not to do with regards to ANY DIET… this course may be for you! A diet plan course with a difference, coach : no diet.

***With on 9 hours of video lectures, over 40 resources including a JOURNEY JOURNAL available to you forever, this is one of the most comprehensive body transformational courses you will find.***

CLAIM YOUR COURSE HERE – ONLY 10 ON OUR LIMITED OFFER AVAILABLE NOW!!!!
PLEASE leave a course rating on completion so we can do our best to improve for YOU!

YOUinsideOUT Academy welcomes YOU to the coach : no diet course.

HOLISTIC TRANSFORMATIONAL COACHING TO BETTER HEALTH; BODY MIND & SOUL.

If YOU are a people person, who firstly has personally felt challenged in your own health, body mind and soul, and secondly watched others being challenged by it too, and have the DESIRE to TRANSFORM your own life and then to support OTHERS on their journey, this Coach : no diet Part 1 course could be the fuel in finding YOUR BLISS.

This YOUinsideOUT certified Coach : no diet Part 1 course MAY take you on YOUR journey of holistic transformation in body mind and soul allowing YOU to learn the absolute essential foundational steps of a MMM system in a dietary coaching framework.  This process will allow YOU as an individual to firstly learn and go through what any customer needs to go through, BENEFITING along the way, experiencing first hand what it takes to be successful in any regulated diet.  This then, if required by you, becomes the groundwork to take on a second part of the Coach : no diet journey,which is focused in on becoming a Transformational Coach – YES, it is time to GET YOUR HANDS DIRTY!

Life can be a university of hard knocks,  most people tend to get stuck in a grove and keep grooving,  YOUinsideOUT looks past the grove and supports transformation of body mind & soul.  With this course, Coach : no diet we help individuals find THEIR sweet spot in life when it comes to looking AND feeling great!  This is one of many courses to be hosted by the YOUinsideOUT Academy, looking at life and the marvelous journey it has to offer us. 

This IS:  PART 1 of a series of coaching courses given by YOUinsideOUT, Coaching yourself firstly to better health, then from there on,  coach anyone!

Why are we in such need for transformational coaching, not only in ourselves but those around us?  Today, one of the leading causes of death is OBESITY, obesity is not just about FOOD, it has EVERYTHING to do with MIND BODY & SOUL.  Just like you CANNOT outrun your fork, you cannot outlive your thoughts!  It is now understood world wide that our thoughts have massive impact on our actions and therefore our results.  Every thought that comes sailing through our mind has a strongly connected emotion to it, sometimes we ARE aware of it (because we FEEL IT)  and sometimes we are unaware of it, it then slowly and subtly makes its way to our subconscious allowing it to occupy valuable space.  Each of these thoughts emotively feed every thought and recurring thought thereafter which leads us to behave and act in a certain way, which then naturally leads to success or failure or just existence, be that positive or negative.   

The primary goal of Coach : no diet is to teach an individual or a prospective practitioner in training, to approach transformation of body mind and soul in a holistic manner, the use of the MMM System allows us to take on our own personal journey – after all, we have our own individual fingerprint, therefore we SHOULD have a personalized journey? 

By the end of the course, you will have the roadmap to allow transformation in yourself and others, that forms part of the groundwork to BEING a Transformational Coach.

This course by YOUinsideOUT Academy is comprised of many schools of thought, from understanding the teachings of nutrition by renowned thought leaders, to practical applications of working with the mind, conscious and subconscious to facilitate transformation and students who are less than fully satisfied with the course are welcome to claim a full refund within 30 days of purchase.

CLAIM YOUR COURSE HERE – ONLY 10 ON LIMITED OFFER AVAILABLE NOW!!!!
PLEASE leave a course rating on completion so we can do our best to improve for YOU!

KETO? A diet or a process?

KETO? A diet or a process?

Ask a lot of people out there, “What diet do you think is good to go with?” 8 out of 10 times you will hear “Keto – it is great, AND the food is yum!”, or “high fat, low carbs – you know ‘that one’ where you get to eat the fat on the steak?”…

But is keto a DIET or a PROCESS? In my books, it is only a process, in the billion dollar diet industry it IS A DIET! With so many variables to this regulated ‘diet’, even I learn about a new version nearly every day. Creativity wins in the diet industry no doubt. We just need to look at Google search on diet options to see that.

Is Keto a diet or a process?
Is Keto a diet or a process? PROCESS FOR SURE!

Now, some may think, this is the ‘current’ fad diet, but not so, this has been around for a very long time, with SUGAR getting the bad-guy status (@billieeilish you do not have sole rights to that title, sugar had it first) , people needed something to make their food taste better. In walks Mr FAT, dressed neatly in only grass fed attire, food never tasted as good and even better the minute it got labelled as a ‘diet’. It is a PROCESS, all sciency types, stand with me on this one please.

My experience with plenty of eager dieters, who have come to sit on my couch before after and during a regulated keto diet plan, has had its impact on my opinion. I am personally not a scientist, dietician, nutritionist or doctor and am happy not to claim the title, I am however someone who packs a punch in experience when coaching people into wellness. Before I share THEIR experience, I would like to add, I have found in my time dealing with diets that humans are incredibly good at relying on EXTERNAL SUPPORT/GRATIFICATION/FIXER UPPERS, they WANT/NEED something OR somebody else to be the magic pill and oh boy, on queue, (do advertisers know that!!!?) in walks the ‘Ketogenic Diet’, aka, the magic fix that tastes FANTASTIC. Back to the dieters on my couch… I have heard amazing success stories, horror stories, and outright lies. In their self-defense, it was for them; self-defense?!

For those who have no clue what regulated keto diets actually entail, I will give the commercially accepted WEIGHT LOSS DRIVEN understanding: It is a VERY low-carb, with a high-fat diet, similar to Atkins and other low-carb diets but just yummier. You basically replace MOST OF YOUR carbs with fats – good fats if you read the fine print (even though most keto goers know this… sadly, a little bad fat always finds its way in, oh and did I mention the sugar leak and the HAVOC that causes on ketosis?). By replacing carbs you put your body into a metabolic state called ketosis where it ‘burns’ fats for fuel/energy. Mmmmm, who was that scientist that said you can transform one energy to another but it does not ‘GO AWAY’… the law of conservation of energy where “energy can neither be created nor destroyed; rather, it can only be transformed or transferred from one form to another”.

So the whole keto idea revolves around the fact that; your body does need energy to ‘do’, to exist. If you do not supply that energy in the form of for example a delicious chocolate cake, a nutritious homemade meal, or an energy drink [sic], IT WILL BE OK, as there is plenty of energy in the form of fat sitting on your rump or muffin top available, to be converted into usable energy – fat be gone. That simple? If only…

Time to burn some fat for energy! The magic fix is here!
Time to burn some fat for energy! The magic fix is here!

Back to my dieters on the couch. One lady specifically I remember. She and hubby, 8 months before seeing me, had decided to go strictly ketogenic. Now both were not actually overweight (in today’s accepted terms, I would like to add), and both were reasonably healthy. She came through the keto self-experiment fairly bruised and battered. At age 38 her hormones had turned upside down 6 months in and no matter how much or how little she ate, post keto, her weight did not budge. I mention this little bit of information purely to once again EMPHASIS that your diet IS PERSONAL, like your fingerprint. NO ONE PERSON IS THE SAME how on earth can we work on averages, which it seems is what is being touted within the variances of keto?

My next question is this, when you are taking on ANY DIET, which with it comes limitations, rules and regulations, bland food, some exercise, lots of water, sometimes supplements and my pet hate, black coffee (and please, I LOVE the IDEA of keto as much as any other individual but my Ma taught me, anything that seems too good, generally is so), COULD there be a possible pitfall in the fine print of the regulated keto diet? Besides the fact that my gallbladder was removed at age 18 – which makes eating 80% fat a challenge for my body, I look at the regulated keto diet as I look at ANY diet, and ask; CAN I DO IT FOREVER?

CAN I DO IT FOREVER?

There is a diet, and there is a regulated diet. Big difference. The regulated diet means you need to be on top of the rules and regulations for the diet you are embracing. Keto diet regulated; high fat, low carb and a bit of protein, basically; an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. Today I heard my friend was told to do 60% fat, 30% protein, and 10% carb – another version of a keto diet. Now interesting here, relative to WHO is on this diet, your carb intake, to get you INTO ketosis can be a massive variable, from 20grams a day to 100… that is a HUGE difference in my world. And herein lies the sweet point, most ‘get-on-the-keto-diet-wagon’ don’t realize this huge variation, they go to the averages, YOU ARE NOT AVERAGE! That is like serving a coffee, black no sugar, to all my guests because that is my average coffee drinkers preference??!

So, if you are hardcore keto, I know you are GETTING IT RIGHT! But the average [sic] peep out there, (I hope your hair rose in that statement) will not look for or get the sciency bit about this diet – not for any other reason but the feeling of ‘close is good enough’. For those who don’t know, yup the averagers… this regulated diet is ALL SCIENCE. In fact, the reason I was attracted to it was exactly that, the science. But the science makes you very aware that this diet sits on a knife-edge when it comes to getting it right. The carb intake alone, if ‘slightly’ overdone, and I do mean slightly, allows you to skid right out of a ketogenic state of fat burning straight into a glucose burning state and the result is, you stay fat… and frustrated.

Will I be toeing the line between eating fat and getting fat to eating fat and burning fat too often? And will I be able to keep up with eating 80% clean good quality perfect fat for the rest of my life? And am I really able to ‘be regulated’ by a diet which is, in fact, a process?

You see, the reason why the diet industry IS a billion-dollar industry is based on the fact that we BUY INTO ‘regulated’ diets that we have ZERO CHANCE of adapting and living within forever and in that way, we are ON DIET or OFF DIET forever!!!

On a ‘regulated’ diet, GET THIN.

Off a ‘regulated’ diet, GET FAT.

And so we go on, we seem UNABLE to eat according to a non regulated diet without getting FAT simultaneously? What happened to us, we cannot eat based on instinct any more? ( Though I do not think it is our fault entirely, anyone ever looked at where your chicken comes from or the added sugar we get WITHOUT asking for it?)

LET US SPEAK ABOUT THE GOOD – THERE IS PLENTY

I love this regulated diet to such an extent that I do believe a large portion of our population could eat this as a non-regulated diet with ease – so rather a lifestyle approach. I do also believe that the extreme 80% fat go-into-ketosis approach is not the only way IN. There is a well balanced intermittent fasting approach which people like myself can use to get into ketosis without fat loading.

For sportspeople, this keto process, in my opinion, is THE BEST option to maximize performance. I dealt with a gent who went on a regulated ketogenic diet and over 6 weeks got keto-adapted and I watched as his body burnt fat beautifully for fuel. This diet allows energy levels to explode, the reason being that your body LOVES using ketones for energy!! Once you are keto-adapted, there is a far greater drive to be active – win-win for sure.

Coming back to the Law of the Conservation of Energy, and how amazing the keto process is for sportspeople, (note that the ‘average’ [sic there it is, again] person, most likely is not training for Iron man BUT most likely IS trying to get to at least 150min of exercise a week,) THE KETO PROCESS works beautifully if you are a sports buff. You become keto-adapted and literally turn into a machine. Can you imagine, carbo-loading be gone… and… your endurance and recuperation is on a different level. If you are driven to improve your performance and endurance, or would just like to increase your understanding of keto, please read the amazing book by Stephen Phinney, The Art and Science of Low Carbohydrate Performance. Beyond Obesity LLC. Why this book, Stephen Phinney explains why keto-adaption is key especially as a sportsperson, on the regulated keto diet: 70 – 110 grams of fat may be burned per hour, 50% greater fat usage versus the average [sic] diet which uses 20 to 60grams of fat!

HEALTH ASPECT OF THE KETO PROCESS

Besides burning fat which is a REAL ADVANTAGE if you on the overweight or obese category in life, the keto process is used to treat medical conditions such as epilepsy. Now, this is an interesting one, the emotions attached with epilepsy can prevent any caring mother to listen patiently when someone (that would be me) tries to explain how ‘food’ will solve her child’s epilepsy… We have such faith and belief in our doctors that we are blindsided by the simplest of answers. We, mere mortals, could not possibly solve it purely through the use of food? The science in the bag on this one, ‘keto diets’ are used to treat people with epilepsy, not to say that their epilepsy always disappears, but it does improve quite drastically. What a ketogenic state does: it alters genes involved in energy metabolism in the brain, which then helps stabilize neurons resulting in less epileptic seizures.

Your brain runs on KETONES or GLUCOSE not fat, in fact, its favorite fuel is ketones, it is pure and it is wholesome. Brain clarity is a great advantage of the Keto process. When your body burns ketones for fuel, it produces less oxidative stress vs carbs burning for fuel. Yes, you may get younger too! And not only that, in certain situations, it has been reported to reduce your body inflammation. However, I may add, I have read reports that are contrary to this last statement.

HOW DO YOU MEASURE SUCCESS

I found my clients going into ketosis, realized it was so firstly by physically tasting it on their breath, it can also be tested with test strips with urine. Other realizations as they were going into a ketogenic state were moodiness (that sugary wench needs to come out!) tiredness day 3 to 4 and sinus. This is the first point of going into ketosis, it is NOT YET keto-adapted. That takes at least 3 to 4 weeks of perfection, for some it takes months. Just for clarity purposes, my clients managed to go into ketosis on a regulated VLCD which split was 40% Protein, 40% Carb and 20% Fats but that said, ketosis is ketosis. Many think ketosis is 80% fat, 70, or 60%. There are variations. Ketosis or ketogenic state is what happens in your body, and there are various ways of getting INTO ketosis.

To be able to help you get into ketosis, chose the method you would prefer to use based on the fat content and calorie load, then get a good food tracking app, like MyFitnessPal. This allows you to log just about everything (except your children’s school extra murals) to enable the tweaking of your macronutrients to achieve desired results faster.

WHAT SITS IN THE FINE PRINT?

Besides the halitosis, what else should I be aware of? Firstly, you may not lose weight at all… despite loving your food and enjoying every meal and the fact that you are really trying… but still, no weight moves. The reasons are as follows; you could not be in ketosis due to too many carbs, too much protein, not ENOUGH calories (this is not starvation, in fact, it is extremely filling). You could be allergic or intolerant to some of the primary ingredients such as nuts, eggs, shellfish which all cause inflammation and then weight gain. You could also be leptin resistant (oh dear…). Leptin resistance is caused by stress (who doesn’t have that problem??) lack of sleep (ditto) and yo-yo dieting (50% of people on this planet).

Then there is the possibility of nutrient deficiency, people get so wrapped up in the yummy fats they forget about the fruits and vegetables we need to ensure we don’t run out of micronutrients…

Liver and kidney problems, if you already have a delicate liver and/or kidney, possibly well used, this diet may exasperate the problem ever so slightly.

Mood swings… this happens regardless of being on a ‘keto diet’. Sorry.

And last but by no means least, constipation due to lack of fiber for some people who do not eat enough of the vegetables. Personally, I never came across this one especially in people who ate large amounts of good fats.

WHAT FOOD TO EAT ON THE REGULATED KETO DIET?

Warning: the quality of fats you put into your body is extremely important. Junk fats are not deemed as good quality fats in your body. So too, Do talk to an advisor of choice, be it a doctor or registered dietitian before attempting a REGULATED ketogenic diet or ANY regulated diet.

LOW CARB VEG:
Arugula, spinach, eggplant, mushrooms, broccoli, cauliflower, zucchini, bell peppers, fennel, cabbage, celery, Brussels sprouts, kale.
Starchy veggies such as carrots, yams, beets, turnips, sweet and regular potatoes should be avoided.

LOW SUGAR FRUITS:
Tomatoes, avocado, blackberries, raspberries, blueberries, strawberries, coconut, lemon, and limes.
Off-limits are apples, pears, bananas, pineapples, papayas, grapes, and fruit juices in general (after all, fruit juice is equal to a fizzy drink, it just comes without the bubbles!!!).

SEAFOOD:
Wild salmon, sardines, mackerel, shrimp, crab, tuna, mussels, cod.

MEAT POULTRY EGGS:
Chicken, turkey, beef, venison, pork, lamb, eggs.

NUTS AND SEEDS:
Macadamia nuts, flaxseed, Brazil nuts, chia seeds, walnuts, pecans, hemp seeds, hazelnuts, sesame seeds, pumpkin seeds, almonds.

DAIRY
Cheese, cottage cheese, plain Greek yogurt, cream, butter.

OILS
Extra-virgin olive oil, coconut oil, avocado oil, nut oils, coconut butter, MCT oil.

CONDIMENTS:
Olive oil mayonnaise, mustard, unsweetened ketchup (maybe just eat a tomato?), oil-based salad dressings.

EXTRA:
Coffee, tea, dark chocolate.

IS IT REALLY ‘THE’ DIET?

Well, unless they (whoever they are these days) now decide, we as a population should get healthy by adding another classification of KETOVORE to our eating groups of omnivore, carnivore, an herbivore, I really don’t think so. Firstly, the REGULATED keto diet is NOT ONLY an 80% fat loaded diet (which can happen instantaneously apparently if you add some glup to this diet – someone would have figured out an additive to super-boost going into ketosis by now for sure…) You can go into ketosis without A HIGH fat diet. Secondly, it is not a diet, it is a state in which your body burns ketones for ENERGY, A PROCESS, a by-product is weight loss if you get it right, and yes many do.

‘THE’ diet, should rather be based on YOU. What you eat, how you live, YOUR health condition, YOUR emotional condition, your STRESS condition… all your CONDITIONS equate to you NOT BEING AVERAGE. Chew on that BEFORE you take on the keto PROCESS, as good as it is, YOU ARE BETTER.

Shin Splints, it IS the Universe conspiring…

Shin Splints, it IS the Universe conspiring…

When the Universe steps in, take note.

For those who do not know, shin splints, this is pain from the inflammation of the muscles, tendons, and bone tissue around your shinlets look at that again… shin splints is [pain from the] INFLAMMATION, period… end of story, in my not so humble opinion. And, this blog post has little to do with the medical understanding of shin splints and or inflammation but rather it digs a little deeper into the Universe thankfully sticking it’s nose into my life, again.

Inflammation

There are amazing resources with regards to understanding inflammation and the effect it has on a persons body, in fact, there is tons of information on how the inflammation has an enormous impact on EVERYTHING in your body. I will in this blog discuss and dissect it in a later post. For now, however, I will be focusing in on shin splints and its reason for being – be it analytical, emotional or will wisdom explain it away? (As I said, I do have an opinion on the fact that its foundational starting point resides in a body where inflammation signals have gone haywire and even further, in thought alone… For interesting further reading on inflammation I have included this article, but trust me we will be opening this up to intense discussion at a later stage: https://www.webmd.com/arthritis/about-inflammation#1)

What about the Universe??

Back to the Universe conspiring. Based on a personal experience in this department I would like to take on the purists in thought with regards to this ailment. If I keep my analytical mind focused and functioning, there are a couple of real issues at hand when shin splints arise – like mind blowing, muscle tearing PAIN, or, I will NEVER EVER EVER walk again logic, or sitting on the couch seems like a GREAT PLAN. Once the pain has settled, we may start the reasoning process to determine WHY it caused such discomfort… It is seen as first and foremost, wrong shoes, then, insoles are required, or you are walking too fast, or you are not warming up correctly, or you just too fat to walk adding extra impact on those shins as you waddle down the road… oh my word… I JUST WANT TO GET MOBILE AND ENJOY A WALK – IT WILL BE FUN THEY SAID!

Lets backtrack just a little. I decided that based on my love of walking and need to get mobile, I would start actively walking. Fast forward to 3 weeks in, I am up to 4km an evening and REALLY enjoying this activity, this me time. Simultaneously, let me explain how the Universe is nudging me, trying to get my attention; work is keeping me at my desk daily, I am not sleeping well and I am drinking copious amounts of coffee (that does get me up and walking from my desk to the coffee maker and back at least). Back to the walking, that at least seems to be going well, until I decide that 13 minutes per kilometer is not good enough and if I can crack a 12 minutes per kilometer I will be progressing (No loud laughing here please – I have short legs and I am not the fastest or the fittest by any stretch of the imagination).

The first night I took my walk with new gusto, basically, I had to head home within 1,5 kilometers, normally I was making 4 kilometers. That night I walked/limped a total of 2,5 kilometers and felt the pain… little glitch I thought, maybe a stressful day? But luckily [sic] WILLPOWER trumped, I was strong, determined and discipline (uninformed, stupid, not-an-exerciser-how-dumb-can-you-be), I set out for another walk the Saturday evening, more determined to break 13 minutes. This time I came limping home, crying like a new born baby within 1,5 kilometers. I flung open the front door, fell on to my couch, and vehemently declared war on my shoes, the act of walking, my body, my DNA and exercise as a thought and/or action process, burning the walking wagon so to speak.

It was official, I was done with walking – with a sense of bitter sweetness – as I DO LOVE walking. But that evening walk to hellish pain was the final nail in the coffin for me. Sunday morning I awoke, still feeling like a battered war veteran, I plucked up the willpower, determination, discipline and strength to stay in bed to further pity my fate as a non-walker… this was now my NEVER AGAIN, with the absolute knowledge that no one will convince me otherwise.

It is at these crossroads that I truly question the multiple personality existence or parallel Universe theory. It may be the coach in me that immediately takes hold of me in these absolute pity parties and asks:

“What if …..UP?”

arghhhhhhh…. now I am irritated, the coach in me knows that what if UP is based on reaching for a better feeling thought within me, for trying to understand the challenge, for moving into thoughtful reasoning and tuning into myself to understand where it comes from, besides the blasted shoes. I immediately take the negative thought/challenge/occurrence and distance myself from it, to focus in on the positive or just reach for it, after all, our thoughts can only hold one thought at a time, so choose wisely.

I realised that in my life presently, I was carving a space for greater understanding of myself, I had spent so much of my living years to date helping others understand themselves that I had seemingly lost scope of who I truly was. I was in all sense and purposes breaking down my ideals. At the same time I had an absolute realisation in the last 6 months that I had ZERO requirement within me to keep controlling the uncontrollables. This may seem obvious to some but I truly thought I was in control and that that was the only correct way to exist. Sad to admit, but truly blessed in the realisation that I am over 40 years of control and have the power to transform it, I ended up like a tightly wound up elastic band with enough muscle memory to last 7 life times and slowly I was blissfully unpacking it ALL.

Now some may say, IT IS THE SHOES AND ONLY THE SHOES – you are getting lost in overthinking… but me, I think a little differently and understand that my absolute core, my root of being, was disconnected. So there I sat that Sunday, and searched for better feeling thoughts, looking at this challenge as a body and Universe signal to understand where I am, understand who I am and start building new ideals. Interestingly, I was refining my Definite Major Purpose (DMP) the week the shin splints made their appearance (for those who don’t know check out Napoleon Hill and again this is something I will be writing about in a later blog). Clearly I had to think carefully about my chosen journey and purpose in life ahead. Clearly it was going to be one purposeful step after another and the shin splints, besides all the other reasonable explanations, was just another clear nudge by the Universe to take heed of the journey I chose.

If you are intrigued in understanding the DMP and want more information, the following is a start to understanding the persona behind it, the link will take you to the life story of Napoleon Hill.

universe

Pin It on Pinterest