Going to restaurants and knowing what to pick can be challenging on the keto diet.
Without this information, reading a restaurant’s menu can seem like navigating a minefield and you have no clue where the mines are buried.
So to help, I’ve created a report all about dining out on keto.
This report is free, my gift to you.
It’s called, “Eating Out On Keto – 35 Tips to Go Keto When Eating Out”
Did you know that in Iceland only 1.6% of the population has type 2 diabetes (compared to 10% in the US)?
Or that France has much lower rates of heart disease despite eating a diet high in fat?
While in India dementia is far lower than Western countries?
Yet their remarkable health would still dive bomb in weeks if they changed their diets to include more of the cheeseburgers, sodas, pizzas, and foods high in sugars that make up the average American diet.
This is why I’m such a big fan of the keto diet.
Keto is proven in countless studies to help revitalise the body’s metabolism, digestive system, energy levels, and all round health.
If you’re new to keto, here’s what you need to know:
- The keto diet is packed with healthy fats, fish, eggs, vegetables, fruits, nuts, seeds, herbs, and spices.
2. It does NOT contain high quantites of processed sugars, grains, artificial sweeteners, vegetable oils, trans fats, MSG, or other nasty additives found in processed Frankenfoods.
3. It replicates how our ancestors ate for thousands of years. It’s why they had such lean, strong, healthy bodies, with lots of energy. It’s also why they had much less disease than we do now.
- Less heart disease.
- Less obesity.
- Less diabetes.
- Less arthritis.
- Less dementia.
- And even less cancer.
Instead of eating foods processed until all the nutrition has been bled out…they’d hunt, forage, fish, and farm for their food. And it was also free of the pesticides, crop sprays, and genetically modified crops doing so much damage nowadays.
Yet, this damage is reversible.
When you stop polluting your body with sugars, sweeteners, additives, and artificial junk…
And instead feed your body with the nutrient dense foods it craves…
Your body can naturally absorb more minerals to feed your brain, muscles, and vital organs while also releasing stores of fat to be burned off as energy.
The result is what keto lovers refer to as “effortless weight loss” and a complete health transformation.
It never ceases to amaze me how quickly people can melt away ugly stores of fat and gain newfound vim and vigor after switching to keto.
Within just 60 days of eating and living the keto lifestyle, people have…
- Lost weight – People finally lose the 5, 10 or even 15 lbs of stubborn weight they need to attain their dream bodies (and without gruelling “boot camps” or cutting calories to the point of starvation)
- Reduced their diabetes – Diabetics can get their blood sugar under control, allowing them to gain the energy to get off the sofa and live their lives again – while enjoying the thrill of throwing their meds away (and the relief of knowing they arent going to go blind or have a leg amputated).
- Reversed their heart disease – People with heart disease have seen their cholesterol rebalance for the first time in a decade, as toxic plaque flushes from their arteries. Their doctor is equally shocked to see their blood pressure has plummeted and they no longer need the statins he’d said they’d have to take for the rest of their lives.
- Cured digestive problems – Sufferers of heart burn, chronic bloating, IBS and gas have all cleansed their digestive systems so they can eat at their favorite restaurants again and even treat themselves to cake
WHY KETO IS BETTER THAN OTHER DIETS:
There are tons of diets to choose from these days…Paleo…vegan…cave man…South Beach etc. So why do I think Keto is the best?
Well, as hundreds of thousands of people all over the world have experienced, switching your body’s fuel source from sugar and carbs to healthy fat can trigger remarkable transformations in your body.
Here are just three reasons why I think it’s the best way of feeding your body with nutrition and energy:
- Burns fat as fuel – By restricting your intake of carbs and sugars, keto switches your body to burn stored fat as fuel, rather than the glycogen stored in your muscles. This naturally turns stores of fat in your upper arms, thighs, and belly into energy bars just waiting to be burned off.
- Lowers your blood sugar – As many as 1 in 2 Americans has high blood sugar. And the reason is simple: Our diets. Keto reduces your intake of processed sugar, naturally lowering your blood sugar and insulin resistance so you can lower your risk of type 2 diabates (in fact, many people have reversed their diabetes through the keto diet)
- More energy – The Keto diet gets its name from “ketones”. These are blocks of energy your liver produces from stored fatty acids by a process known as “ketosis”. Ketones are a much more potent source of energy than glucose. So with these flowing through your body, you can power through the day without having to “top up” on coffee or soda.
- Less hunger – Healthy fats, like eggs and avocado, are among the most nutrient dense foods around. They give your body what it needs faster and keep you full for longer, which means less snacking between meals.
If any of this sounds good to you, I’ve created a quickstart report that reveals everything you need to know about the keto diet in 20 mins.
It’s called “Keto FAQ – 23 More Frequently Asked Questions about the Keto Diet”.
You can download a copy right now. Just click the link below:
A few years back, my dad was diagnozed with type 2 diabetes.
We were both shocked as he ate (what we thought at the time) was a healthy diet.
But we should have spotted the warning signs. He had the energy levels of a sloth and the irritability of a grumpy bear.
He’d become a different person to the happy, care free father I remembered as a child.
Life was passing him by as he spent his days collapsed in front of the TV, too drained and depressed to move.
The doctor’s answer was to prescribe him metformin (blood sugar lowering medication).
But as we later discovered, this drug does nothing to reverse the underlying causes of diabetes.
All it does is manage the symptoms.
So it was little better than delaying his deterioration from the disease.
This wasn’t what either of us wanted.
I wanted my joyful dad back.
Not someone who spent his days under a cloud of misery worrying about if he’d lose a foot or go blind as his diabetes got worse.
It was clear mainstream medicine was short of ideas.
So we did our own research.
Now to make a long story short, my Dad’s diabetes…and lack of trust in mainstream doctors…led us to the Keto diet.
Because we soon discovered that chronic high blood sugar results from all the processed sugars, refined carbs, additives, and other chemical nasties found in foods that come in a packet or box.
That all changes when we threw out all the processed “Frankenfoods” and switched my dad to a diet high in healthy fat, nuts, fish, and greens,
Now, his health didn’t miraculously improve over night.
But as dad’s cravings for soda faded (“diet” soda packed with aspartame is just as bad) and he fuelled his body with the nutrients missing from processed foods, he gradually found the energy to get off the sofa.
Then he started going for daily walks.
Until he felt strong enough to get back into cycling.
Long story short…
He shed 27 lbs of lethal belly fat.
Best of all, he was able to throw his metformin drugs in the trash – which were never going to help him get better anyway.
My dad’s transformation is another of the reasons why I launched this website.
Sadly, too many people are falling victim to an industry that pushes treating symptoms over making healthy lifestyle changes that be result in cures.
I want to help others on their journey to discovering how they can heal their bodies from within to gain lasting health.
It’s also why I created my ‘Keto 30 Day Meal Plan + Recipe Book’.
All I ask is that if you put it into action, you drop me an email to let me know how you get on.
Do you struggle to remember words for things?
Do you go into rooms but can’t remember why?
Do you get told that you keep asking people the same questions?
Or do you suddenly get into a bad mood but dont know why?
These may just be signs of getting old, or they may be early warning signs of dementia. The problem we face is that there’s still no reliable way of dementia being diagnosed. Possible methods in the pipeline include a blood test for proteins, an eye test for the thickness of the retina or a special memory test to help gain an early diagnosis.
We are, at least, making progress in identifying dementia’s possible causes. Genetics, nutrition and lifestyle factors are all risk factors. And as awareness spreads, more people may start taking steps to reduce their dementia risk through adopting healthier lifestyle habits.
Until a pharmaceutical magic bullet is found (current progress doesnt look good), in the battle against dementia we need to focus on PREVENTION rather than cure.
- Avoid “Anti-Cholinergic” Medications
The precise cause of dementia is still unknown. Although the latest research suggests that a main cause is chronic inflammation causing toxic amyloid plaque to appear on the brain.
It’s also feared that some OTC treatments for colds and flu, hay fever, allergies, high blood pressure, bladder problems, depression and heartburn that contain ANTI-CHOLINERGIC drugs could make the risk of dementia worse.
The Indiana University School of Medicine conducted MRI scans of the brains of 451 people with an average age of 73 to see what effect these drugs may have on cognitive impairment and dementia. They also held memory and cognitive tests.
The people taking anticholinergic drugs were found to do worse in the memory and problem solving tests. They also had SMALLER brains and BIGGER cavities inside the brain. In other words, the drugs appeared to make their brains SHRINK.
The study’s authors have warned: “Use of AC [anti-cholinergic] medication among older adults should likely be discouraged if alternative therapies are available.”
‘Given all the research evidence, physicians might want to consider alternatives to anticholinergic medications if available when working with their older patients. The impact of these drugs have been know about for over a decade, with a 2013 study finding drugs with a strong anticholinergic effect cause cognitive problems when taken continuously for as few as 60 days. Drugs with a weaker effect could cause impairment within 90 days.’ – Dr Shannon Risacher
Why is this?
The reasons why these anti-cholinergic medications are feared to worsen memory and concentration is because they’ve been found to block the chemical acetycholine in the brain.
Acetylcoline is one of the most important neurotransmitters in the brain, and is responsible for sending signals the brain relies on to function properly. Less acetylcoline naturally means the brain works slower, and explains why people with dementia typically have lower levels of this vital neurotransmitter.
2. Stop eating processed junk
Dr Marilymn Grenville, PhD and a Fellow of The Royal Society of Medicine, was the first medical professional I’ve heard refer to dementia as “type 3 diabetes”.
If you have diabetes you’ve a 50% higher risk of Alzheimer’s. So it makes sense that to limit your risk of dementia, you should observe the same lifestyle habits that lower your risk of diabetes too.
The 60% rise in type 2 diabetes in the last decade is stongly linked to processed sugars, like sucrose, dextrose and fructose, as well as sweeteners, like aspartame and agave nectar. They are believed to cause a condition known as “glycation”, which has been linked to premature aging of the skin and aging of the brain.
The problem is that processed sugars are tough to avoid. You’d be amazed at what foods contain sugars and sweetners these days. This includes spagetti sauce, mayonaise and white bread.
To prevent these processed sugars rotting your brain, you need to start replacing junk processed food with a diet rich in fruit and vegetables.
With diabetes and dementia so strongly linked, it makes sense to adopt a diet recommended for reversing the symptoms of diabetes to help protect your mind.
The best foods for diabetics are foods with a low glycemic index. These are foods that are more slowly digested, absorbed and metabolised. This in turn prevents blood sugar spikes and keeps insulin at a safe level.
One of the most popular low glycemic index diets is the Mediterranean diet. This diet is rich in fruit, vegetables, oily fish and olive oil. All foods packed with brain enriching nutrients.
3. Boost Omega 3 and Vitamin D Levels
Another benefit of eating oily fish is that it’s packed with Omega 3 fatty acids. Multiple studies have found that Omega 3 has an anti-inflammatory response that can help improve blood flow in the brain.
However, you’re body can’t produce it on its own. So unless you eat oily fish once a week, it’s a good idea to top up your levels with an Omega 3 supplement over the age of 50. Omega-3 also contains DHA, which may help prevent amaloid plaque formation on the brain.
Another supplement to consider is Vitamin D. A Vitamin D deficinency, from not getting enough natural sunlight, has been found to cause a 53% higher risk of dementia. Unfortunately, your body isnt able to produce much vitamiin D from food. So unless you can get outdoors more often, It’s may be worth taking a daily vitamin D supplement as well.
4. Daily Brain Training
Your brain is a muscle. Like the muscles in your arms and legs, you need to exercise it daily to keep it fit and healthy. To put it bluntly – use it or lose it.
One of the wonderful things about the human brain is that its function is not fixed. You’re never too old to improve how well it performs. And you can continue to learn new tricks as you get older.
Instead of passive Netflix binges, consider doing things in the evenings that give your brain a workout. Play board games, do crossword puzzles, learn a language or take up dancing. Engaging in pursuits that force you to think on your feet have been found to delay cognitive decline.
5. Get 7-8 Hours Sleep
Recently it was discovered that the brain has a type of shampoo that cleans it when you sleep. It was discovered that when we sleep our brain actually shrinks. A fluid then washes it of the toxins and waste products that have accummulated during the day.
It’s called the “glymphatic system” and its discovery has reinforced the vital health benefits of 7-8 hours sleep a night. Although not yet proven, the discovery of this “sleep shampoo” has raised concerns that sleeping pills may interfere with the process and increase your dementia risk. It could explain why we feel groggy the next day after taking sleeping pills as it’s possible they may stop the glymphatic system working properly and prevent the brain being cleansed of toxins when we sleep.
Widespread lifestyle changes are urgently needed in the war against dementia
In the UK there are now over 850,000 people living with dementia. This costs the health system £26 billion a year, but still pales in comparison to the emotional cost of seeing loved ones losing their identities and living their lives lost and confused.
Unless there is a big change in how we diagnose, treat and PREVENT dementia occuring in the first place, the numbers are expected to double by 2051.
Following the five steps outlined may help people to reduce their risks and avoid the terrible toll dementia can take on the lives of sufferers and their loved ones.
For decades we’ve been told that all fats are bad. Now we know different. Nutritional science is fast revealing that natural fats are not just safe but actually healthy. This helps explain why France, Italy, Greece and other Mediterranean countries have lower rates of heart disease than the US despite eating high fat diets.(1)
Here are 3 of the best “healthy fat” foods that can boost your energy, turn up your fat burning metabolism and help lose dangerous fat around the belly:
1. Coconut Oil
Coconut oil is high in fatty acids called medium-chain triglycerides. These are broken down differently to other fatty acids. They are sent straight to the liver to be turned into energy or into “ketone bodies”. These ketone bodies then help increase the energy your body expends. This in turn helps the body to burn off more fat.(2)
In a study 40 women were fed 2 tablespoons of coconut oil or soybean oil for 28 days and asked to walk every day. While both groups lost about 2 pounds on average, the coconut oil group had smaller waists and less belly fat. A similar study found that the waist sizes of obese men reduced 1.1 inches after consuming 30 grams of coconut oil for 4 weeks.(3)
Eggs are one of the healthiest foods around. Packed with high quality protein, vitamin B2, selenium, vitamin D, B6, B12 and minerals including zinc, iron and copper, eggs are one of the most nutrient dense foods around.(4)
A 2008 study published in the US National Library of Medicine found that eating eggs for breakfast was found to contibute to 65 per cent greater weight loss over eight weeks compared to eating a doughy bagel.(5)
3. Greek Yoghurt
Scientists are fast realizing the vital role the gut plays in our all round health. We rely on our gut to turn food into the nutrients we need to be fit and healthy. If the gut isn’t working properly, it can lead to all sorts of health problems, including prostate trouble, low testosterone, high cholesteorl, neurological problems and bladder infections.(6)
The key to gut health is having an abundance of “good” bacteria. This is why it’s recommended to eat foods that contain probiotics that help maintain healthy “good” gut bacteria. One of the best sources of natural probotics is Greek yoghurt that’s free from sweeteners and added sugars.(7)
Get “science based” food plans for weight loss
Replacing foods made from “trans fats” and “polyunsaturated fats” with the healthy fats listed is a great start to a healthier diet. And this is the key to healthy eating: Replacing bad foods that ruin your metabolism with healthy foods packed with nutrients that give you energy and encourage fat burning.
Brian Flatt is a fitness coach who was fed up with seeing so many of his clients struggle to lose weight and get in shape. Clearly, “calorie counting” wasn’t working. So Flatt dug into the science on what causes our body to store fat, and whether there was a way to counter it.
This led to him developing science based food plans for eating the right foods at the right time for maximum fat burning potential. For people fed up with fad diets, overpriced supplements and endless exercise without seeing results, Flatt’s science based food plans may provide a roadmap to eating healthier, losing weight and improved all round health.
We now take 10 times more prescription meds than we did in the 50s. Many are not needed. They’re expensive, potentially toxic and taking over the long-term can make the conditions WORSE.
One condition for which meds might be making us sicker, rather than healthier, is heart burn. We’re now so used to taking pills and medications for heart burn that we think nothing of it. But unfortunately their toxicity doesnt get talked about much.
Previous generations accepted heart burn as a warning sign of bad food. A reminder that the food we were eating wasnt good for our stomachs or our heart. But now, instead, we swallow a pill to TURN OFF our body’s natural reflex system.
What this means is that our body is FORCED to stop producing stomach acid. A chemical we NEED to properly digest food. So our body pushes back. It tries to produce even more stomach acid. And then in a matter of weeks we’re dependent on the drugs to constantly keep acid reflex under control.
Taking powerful drugs like this over the long-term is now linked to dementia and death. Yet they continue to be handed out like candy without any warnings about the risks of dependence.
The good news is that heart burn often occurs due to poor gut health and eating the wrong foods. Yet more reason to adopt a gut healthy diet, like that recommended in my eBook – Eat Your Way to a Healthy Gut
Fermented foods are among the best foods for gut health. But fermented foods, like kimchi, keffir and saur krauct, can be an acquired taste.
So if eating fermented foods every day doesnt tickle your taste pallete, I found a better solution for getting a daily dose of gut enriching probiotics.
Kelly is a single parent of a beautiful boy called Billy.
She wrote to me a few months ago after reading about how I “followed through” when stood at the 11th tee of the golf course.
Because you see, the same thing happened to her. Except it wasnt at the golf course, it was while stood waiting for her son at the school gates.
Like me, she’d also been suffering from chronic gas, bloating and diarrhea for a long time before her accident. And also, like me, it motivated her to find a solution.
She delved even deeper into why digestive problems happen. And discovered that it was a gut imbalance to blame.
Like me, she also developed a natural solution of her own. I wont ruin the surprise by revealing exactly what it is. Suffice to say, it offers a fantastic way of feeding your body with a daily dose of probiotics, prebiotics AND digestive enzymes.
And without having to swallow down fermented foods or waste money on overpriced supplements.
Read her story by clicking the link below:
Probiotics have been hailed as the future of health.
Huge breakthroughs in our understanding of how our guts influence health throughout the body, from digestion to our moods and even our defenses against chronic disease.
So there’s a lot of excitement that improving people’s gut health can resolve all manner of health issues that have rocketed in recent decades.
In fact, they may be so effective that they have Big Pharma worried. It’s rumoured they’re trying to get probiotics pulled from shelves and sold as prescription drugs.
Now, I was as excited as anyone when I started reading about the health benefits of probiotics for rebalancing the gut bacteria and triggering a wealth of health benefits.
So you can only imagine my dismay when I dug a little deeper and discovered the current generation of probiotics may not be as effective as claimed.
Many gut health experts have been skeptical that they stay in the gut long enough to release their stored strains. Instead, most of them pass straight through into the toilet bowl.
And, sadly, this was the finding by a team of scientists from Israel.
The good news is you dont have to rely on a cold pressed pill to get a daily dose of probiotics. You can get them from fermented foods instead. Popular probiotics include keffir (a type of yogurt), sauerkrauct (purple colored cabbage), and kimchi (south korean dish).
I’ll admit, fermented foods can be an acquired taste. And they’re not the cheapest. But then neither are highly priced probiotic supplements. And at least with fermented foods, you know they work.
Are breakfast cereals “super foods”?
You’d think so based on the number of health claims on the box.
It may say they’re a great sources of energy and iron. But the truth is a lot of cereals contain more sugar than soda.
I often wondered why food companies are able to get away with such misleading labelling.
And I was shocked when I discovered the reason.
Because you see, these labels arent a legal requirement imposed by the powers that be. They were actually enforced by the food companies themselves.
This was just one of the alarming things I read in “How Food Industry Corrupts Science” by Marion Nestle PhD.
She describes how the health claims on food labelling is a creation by the food companies themselves to think they’re foods are much healthier than the actually are.
The fact is that anything that comes in a can, box, or packet is going to contained processed ingredients that wreck havok to our digestive system, hormones, cravings, weight, and all round health.
Instead, the best foods are those without any labels at all. The foods direct from mother nature.
My name’s Gareth Churchill. I launched this website to help more people gain vital information on looking after their health as they get older.
While I may not be a doctor, qualified nutritionist, or medical expert, I do spend a lot of time researching and investigating pressing health issues. As sadly, this information isn’t always easy to get.
As a 63 year old who’s recently retired from my role as a housing officer at the local council, I understand only too well how important it is to look after our health is as we get older. Now both myself and my wife, Helen, are entering our golden years we want to ensure we’re doing all the right things to keep our brains and bodies health so we can enjoy a full, active retirement.
But after reading some troubling books, including Ben Goldacre’s Bad Pharma, I realized that we’re battling against a system that seems too focused on prescriptions and profits rather than feeding the body what it needs to be fit and healthy.
I’ve since set myself the mission of cutting through all the false information, flawed science, and flat out lies to discover the truth on how many health issues can be better resolved the natural way.