Unlocking the Power of Ketosis

Often times patients ask our medical team about “keto” diet. Ketogenic diet, a dietary approach that has gained popularity for its potential health benefits, particularly in weight loss. The ketogenic diet is characterized by its emphasis on low-carbohydrate, high-fat foods. It works by shifting your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. In this letter, we’ll explore the various benefits of a ketogenic diet for weight loss.

Effective Weight Loss

One of the primary benefits of a ketogenic diet is its effectiveness in promoting weight loss. By reducing your carb intake and increasing fat consumption, you can create a calorie deficit, leading to gradual and sustainable weight loss. Ketosis helps control hunger and stabilize blood sugar levels, making it easier to manage your calorie intake and shed excess pounds.

Improved Fat Metabolism

The ketogenic diet encourages your body to become more efficient at burning fat for energy. When you consume fewer carbs, your insulin levels drop, allowing your body to tap into its fat stores. This not only aids in weight loss but also improves overall fat metabolism, potentially reducing the risk of conditions like obesity and type 2 diabetes.

Enhanced Satiety

Unlike some other diets that may leave you feeling hungry and deprived, the ketogenic diet often leads to increased feelings of satiety. High-fat foods are more filling, which can help you control your appetite and reduce snacking between meals. This can be a significant advantage in maintaining a calorie deficit and achieving your weight loss goals.

Better Blood Sugar Control

For individuals with insulin resistance or type 2 diabetes, a ketogenic diet can be especially beneficial. By minimizing carb intake, blood sugar levels tend to stabilize, reducing the need for insulin. This can lead to improved glycemic control and potentially decrease the risk of diabetes-related complications.

Enhanced Mental Clarity

Aside from its weight loss benefits, many people on a ketogenic diet report improved mental clarity and focus. Ketones, the byproducts of fat metabolism during ketosis, are known to provide an alternative, efficient source of energy for the brain. This can result in heightened cognitive performance and increased alertness.

Better Lipid Profile

Contrary to the misconception that high-fat diets are detrimental to heart health, a well-structured ketogenic diet can actually improve your lipid profile. It often leads to decreased triglycerides, increased HDL (the “good” cholesterol), and reduced levels of LDL (the “bad” cholesterol), potentially reducing the risk of heart disease.

Consultation

The ketogenic diet offers a compelling approach to weight loss and overall health improvement. It can provide effective results, enhanced satiety, better blood sugar control, mental clarity, and a healthier lipid profile. However, it’s essential to consult with a healthcare professional or registered dietitian before embarking on this dietary journey. They can tailor a ketogenic meal plan to your specific needs and monitor your progress to ensure your safety and success.

We encourage you to reach out to us for guidance and support with the medical team at Jupiter Internal Medicine as you consider incorporating the ketogenic diet into your lifestyle. Your health and well-being are our top priorities, and we’re here to assist you on your path to a healthier, happier you.

UNDERSTANDING FOOD ADDICTIONS AND CREATING HEALTHY HABITS

Are you aware of how prevalent food addiction really is? I want you to know that it’s actually not your fault many of us are struggling in this area!!  Everywhere we go these highly addictive foods are front and center. Refined sugar is in everything!  In fact we are consuming an average of 150 pounds of refined sugar and flour products each year (Dr. A’s Habits of Health -pg. 319). Just astounding!! 

This ultra refined sugar and flour can act almost as a drug that causes insatiable hunger and cravings that leads to addiction and loss of control. In fact, as our insulin rises in response to these sugars, it blocks leptin ( a hunger suppressant hormone released by our fat cells) that tells our brain we aren’t hungry anymore. (Habits of Health-pg 320). 

STOP. CHALLENGE. CHOOSE.

Sadly the food industry is not necessarily our friend and we are compelled to take matters into our own hands. Luckily we can utilize a strategy developed by Dr. Wayne Scott Anderson  (New York Times best selling author and one of the first critical care doctors in our country) called  “STOP. CHALLENGE.CHOOSE” to help us navigate through this issue. 

HOW DOES STOP, CHALLENGE AND CHOOSE WORK?

Take a moment to STOP and pause before deciding what to do. 

Challenge yourself to think about what you really want and if that next action moves you closer to or farther from your goal. 

Decide what the next best step is for you as it relates to your goal. 

With socializing on the rise, you are likely going to be attending more parties & maybe even a Memorial Day barbecue. Here’s how you might use this strategy in that event. You arrive at the party and see the table is covered with pastries, beverages and appetizers. Knowing that your goal is to be happy in your bathing suit for that weekend on the beach what do you do?

• Stop before diving right into the food and drink. This gives your impulsive brain time to be taken over by your thinking brain.
• Challenge yourself by asking which is more important? The immediate gratification of the food and drink or the feeling you’ll have once you put on that suit. 
• Decide what you want to do to get closer to the suit or instant gratification goal. 

It doesn’t have to be all or nothing by the way. It’s possible to allow yourself one or two indulgences at that moment. But pausing will allow you to decide more strategically. 

About the Author – Jen Boss, Health and Wellness Coach 

A former elementary school teacher and longtime stay at home mom, Jen started her health and wellness business in February of 2019 after tackling health goals of her own. With the guidance of a coach, support of a community, education and a simply structured nutrition plan, Jen helps people take their health back & empowers them to live their best possible life centered around what matters most to them. The intention is to make health a habit and dieting a thing of the past. 

In health there is no denying the power of self-awareness and the tools for creating a healthy mindset. One of the most challenging aspects on our transformation journeys is working through discomfort. If we understand how we approach our choices, we are more likely to make healthier decisions instead of slipping back into unhealthy habits in uncomfortable situations. In fact, experiencing discomfort can be necessary for growth. In order to reprogram our habits when we’re faced with difficult choices, we first have to see the opportunities for making better choices. Dr. Wayne Scott Andersen offers some suggestions on becoming more mindful: Plan ahead. Prepare healthy meals in advance or keep a small healthy snack handy to account for what you are going to eat before you become too hungry. Keep a journal. Reflecting on your day and documenting the healthy choices you did make or could have made in your journal will help make you more mindful when these scenarios happen again. Work with a Health Coach. Talking with someone regularly that supports and guides you through your health journey can help you see more opportunities for transforming your health. Recognizing how our own habits are structured is the next step toward transforming unhealthy habits to healthy habits when faced with a difficult or uncomfortable situation. This practice is easier if you use Stop. Challenge. Choose.: Stop. Take a slow, deep breath to help control your emotions. Recognize that you are triggering an unhealthy habit. Pausing and taking a breath helps to regain control. Challenge. Think about why you are responding to the situation the way you are. Remind yourself of your goals and the choices you should be making to reach these goals. Choose. Make the healthy choice that gives you a similar reward but is much better for your long-term health.Like other habits, using Stop. Challenge. Choose. may take some time to practice and implement, but over time it will become an automated response.

Meet Coach Jen
Independent OPTAVIA Coach and Certified Health and Wellness Coach
(772)-261-0680 to learn more about creating healthy habits.