Author Archives: Johan Bengtsson

About Johan Bengtsson

I have been trying my whole life to loose weight and not untill lately I started using a low carb diet similar like keto and LCHF to loose around 40 pounds. My interest in different low carb diets started of after this. This blog was created to try to help others that want to try out low carb diets.

Exercising on a keto diet, what to think of

If you are exercising while on a low carb diet like the keto diet there are some things you need to think about. If you are focusing on condition training then you can go on as you eat today and do not need to make any major changes. Some people prefer to add a little higher intake of carbohydrates directly after the training to improve their recovery but it is not really needed.

If your focus with your exercises in to improve in muscles and weight lifting then you need to consider if your main focus should be on weight loss or gaining muscles. It is of course possible to do both at the same time but it will not be the maximal muscle gain in this way. Training on keto diet is always possible, but needs special thought.

The minimum you should do is to add somewhere around 20 to 80 gram of carbohydrates directly after your training so you can ensure your muscles get enough energy to grow. You should also ensure you have a little higher protein intake than normal. When doing heavy weight lifting at the gym it is better if you are at around 1.4g of protein per body kilo instead of around 0.8-1.0g per body kilo. By doing these small changes you will optimize your weight lifting training and your muscle gain.

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Nutrition information in google search

Nutrition information for 1000 different types of food will from today be available in google search. Google today announced the new service where you by just typing “how much carbs are in corn” you will directly get the nutrition information in your search result.

google nutrition search

google nutrition search

Figuring out how to make smart choices about some of our favorite foods can often be a cumbersome and daunting process. So we’re hoping we can make those choices a little bit easier: starting today you will be able to quickly and easily find extensive nutrition information for over 1,000 fruits, vegetables, meats and meals in search. From the basics of potatoes and carrots to more complex dishes like burritos and chow mein, you can simply ask, “How much protein is in a banana?” or “How many calories are in an avocado?” and get your answer right away.

This is a service that I am sure many people will start to use. It is so easy to just get it in your google search or by using the voice feature on your phone you can get the nutrition information without even needing to type a single letter.

google nutrition information

google nutrition information

I have done some tries on google to test this out myself but could not find any results yet. According to googles blog it could take up to 10 days before it is widely available. Let me know if you try out this feature and what you think of it.

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Taco mix and tacos for keto diet

Taco is a wonderful food and also good when on a keto diet or any other low carb diet but you should be aware that some of the spices you buy in the store contain additions that are not good for you. Instead you can just simply make your own taco seasoning mix.

taco mix keto diet

taco mix

Taco seasoning mix

2 tablespoons cumin
1 tablespoon paprika powder
1 tablespoon chili powder
0.5 tsp cayenne pepper
0.5 tsp black pepper

Mix together the spices and store them in a jar with a lid.

You then use the taco spice mix when you make your taco from minced meat. Perfect food for your keto diet.

Taco Mince, 4 servings

400g minced meat, either beef or mixed
Taco Seasoning (see recipe above)
3 cloves garlic
1 red onion
2 peppers
1 cup water
0.5-1 tsp salt

Divide the onions in half and then cut into thin slices. Shred the peppers thinly. Fry the crushed garlic, onions, peppers and spices in oil (olive oil or coconut oil) until onions become soft. Add the ground meat. Pour in the water. Let simmer for a few minutes. Season with more salt and pepper.

The entire dish can be served together with one of the many sauces that is keto diet friendly.

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low carb diets dangerous for you?

Low carb diets that focus on eating a high amount of fat are often held up as a miracle diet for a healthier life, while plummeting in weight. Normal name for these diets are the keto diet, LCHF and Paleo.

But new research shows that it is pure horror diet. The greatest danger is that it is inflammatory and affects the brain in a negative way. Moreover, people are depressed, tired, sleepy and sluggish thinking. People are lucky that they quickly become narrow, but it has a high price.

Fatigue and depression have previously been more or less known ailments.Reports on cancer has now begun to enter. Everyone who buys books praising low carb diet such as the keto diet and LCHF may not know the dangers and of course it’s very tragic. The big fat consumption affects our hormones in a negative way, while the fat stick in the colon. It can cause breast cancer and colon cancer.

Research also shows that for a long time there is no difference in weight loss if you choose a high fat diet or a low-carbohydrate diet, ie a diet that is low in protein and low in fat.
The advice is to replace the fat with vegetables and fruit. This is what protects us

Doctor and LCHF proponent Annika Dahlqvist disagree about the health dangers.
– They are wrong, wrong, wrong. It is absolutely terrible to scare people in this way. Fat is not at all dangerous and eating according to a low carb diet has many health benefits, and I am just tired when I hear this, she says.

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Red meat could be dangerous for you

One serving, or 85 grams of meat from cattle, pigs or sheep a day leads to the risk of dying from cancer or heart disease increases by 13 percent, according to the study from Harvard who is the most comprehensive undertaken. The worst is the intake of processed meat.

Two slices of bacon or one hot dog a day leads to increased risk by 20 percent. There is no need to drag in any emergency, but the study confirms that there is reason to rethink their intake of red meat. To avoid eating processed meats completely is pretty drastic. However, there is reason to eat limited amounts. More and more restaurants and popular low carb diets such as the keto diet and lchf focus on meat. And we eat more and more of the good.

The meat consumption increased from 58.9 kilograms per person per year at the turn of last year’s 64.2 kilograms, according to figures from the Agriculture Department.

Too much red meat and not enough vegetables. It was not that the diet was conceived. One can reduce the red meat and by eating poultry, fish, vegetables and dairy products. It is possible to eat balanced without the red meat.

beef cut into pieces

beef cut into pieces

NFA is now considering introducing advice on how much meat we should have in us. We are waiting for results from our studies we’ve just done, to see if meat eating increases. It is likely that the intake has increased, and then we might have reason to introduce council. Why the red meat is dangerous, however, is still unclear. Among others mentioned the saturated fat, iron content and occurrences of nitrites in many meat products.

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Dangers of different diets, like the keto diet

You can test various fast diets and lose weight, that is no problem. Most likely you will lose a few pounds. The problem is that the human body is not made for eating only pineapple, grapefruit or bananas for a long time. Eating according to a specific diet for a very long time can have serious health risks.

Soon your longing for eating something that is bad for you will be too big and soon all the pounds that you just lost are back again. Diets differ very much from what people usually eat. Initially, one can reach a good effect. But it is almost never in the long run. In order to achieve a lasting less weight you have to look over their entire lifestyle.

But in a few weeks would be willing to live extremely ascetic and only take one or two foods are naturally lose weight. If you want to see quick results, they in virtually any diet works. You can eat peanuts or Danish pastries and drinking red wine and coffee only do you eat less than you spend and you can surely lose weight, but that is no long-term solution.

The optimal diet for everyone, especially older people, could be the Mediterranean diet which high in fish, vegetables, nuts, and vegetable oils. In short fats that makes your body and mind feel good.
Researchers have collected the data from a study for more than 40 years, following 70-year-old people, half men and half women and notes that 70-year-olds who ate a variant of the Mediterranean diet consisting of plenty of fruits and vegetables , the right kinds of fats and avoided really sweet foods on average lived two to three years longer. Not surprisingly, the people who ate a lot of meat, sugar and a little fish had a shorter life.

Low carb diet

Low carb diet

Low carb diets are the diets in recent years moved up the most emotions and has divided many people into two groups, the ones that are for and against a high intake of saturated fats to reduce their weight. The dangers majorly comes down to it might not be good to be on a strict diet which can eventually lead to illness because you are not getting enough of what your body needs to feel good. If the scale is firmly pointing up, it’s time to eat less and start to move and to maintain muscle, but also to feel better mentally.

Keto diet used properly, which is drawing down on coffee bread and replacing the candy to nuts, coupled with increased physical activity can be great. But those who use and interpret it in the wrong way, this is the most dangerous diet we have had in a long time. At worst, it can lead to strokes and heart attacks, is what many people on the negative group says.

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Vitamin D protects you against diseases

It has long been known that vitamin D protects against osteoporosis, and new, large studies have shown that it reduces the risk of heart disease. Now, several studies show that good levels of vitamin D also can reduce the risk to the trivial diseases such as colds and flu, and serious health threats like cancer, diabetes, depression, rheumatoid arthritis and MS.

The fact is that many people have low levels of vitamin D. The vitamin require intense sunlight to form in the skin – which is why so many people deficit of the vitamin during the winter months. Although it is possible to ingest vitamin D even through diet – but nowhere near the amounts of an hour or half an hour of sun exposure in the summer can provide.

There are a variety of diseases that we suffer more from during the winter months. The relationship is crystal clear: it is due to the lack of sunlight, which in turn provides us with a deficit of vitamin D supplementation.
– In the USA there was a study which looked at U.S. women’s vitamin D levels and breast cancer incidence. The women came partly from the northern United States, and from the south. In the south, they had higher vitamin D levels, and half as much breast cancer. Levels of vitamin D and the incidence of breast cancer were in very good agreement.

vitamin D

vitamin D

What is interesting is that at higher vitamin D levels, you are less prone to infections. When vitamin D intake increases the formation of a protein that makes it difficult for bacteria and viruses.

There are several ongoing studies on vitamin D effects on major diseases, including cancer and hypertension. The fact that vitamin D protects against osteoporosis, we know. Then there have been a number of smaller studies in other areas that led to the research questions and hypotheses. These studies are not enough for us to draw reliable conclusions to. Now it requires substantial studies.

There is currently very intense research on vitamin D in the world. There has been a forgotten vitamin, but now it is time again. The next few years we will get more and more accurate.

It however could be recommended that you should think about eating more fat fish. Then you get vitamin D, omega 3, selenium – all at the same time. Vitamin D is a fat soluble vitamin, which means that it accumulated in the body instead of being lost in the urine. There is a risk of overdosing.

Some groups are at extra risk of developing a distinct lack of vitamin D. These are people who rarely go out, such as the elderly, and those who use highly opaque clothing, and therefore not exposed to sunlight.

A problem here is of course that the sun’s rays not only helps to form vitamin D – they can also cause skin cancer. To protect ourselves, we use increasingly using sunscreen – that not only protect against cancer, but also makes it impossible for the skin to produce vitamin D supplements.
To manage the production of Vitamin D, you should sunbathe without sunscreen for 15-30 minutes. Then you go in, or cover yourself with clothes.

So far, the message has been that at all costs to avoid the sun to prevent skin cancer. But now we see that we must also look at the production of vitamin D supplementation. We have to balance between melanoma and other diseases.

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Omega 3 study shows relation between depression and omega 3

There are many hypothesis that omega 3 fat acids are important for the development of depression. There are also studies showing that the levels of the two most important omega 3 fat acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) decreases in red blood cells with depression.

Now there are a number of randomized, double-blind studies that suggest that omega 3 could also have some effect in the treatment of depression, at least for some patients. The studies are consistently small, often with only 20 to 30 patients, and have varying patient populations and treatments which differ widely in terms of the balance of EPA and DHA.

omega 3 fishoil

omega 3 fishoil

In six of the eight studies in the treatment of depression with omega-3 has been shown more effective than by using placebo. There have also been occasional positive studies in bipolar disorder and perinatal depression. But there are also a lot of studies that did not show any effect at all, but no studies have been showing that the placebo is better than omega 3, which could possibly indicate a small and elusive treatment effect.

It is also proposed mechanisms for how omega 3 fat acids could be important for the development of depression. Omega 3 is a building block of all cell membranes and is important to the receptors and cell permeability of various molecules, and it also has anti-inflammatory properties.

Once again an additional intake of Omega 3 has been shown to have health benifits.

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Study shows eating more fish makes you smarter

A study in Sweden shows that children who are regularly eating more fish are 5-12% more intelligent than those who do not. Guys that are 15 years old  that eat fish once a week was three years later six percent smarter than their peers who did not eat fish once per week. For the guys who had fish twice as often were around twelve percent smarter than their peers according to a survey of nearly 4,000 teenage boys.

The boys had the age of 15 participated in a survey of eating habits. The results were then compared with the intelligence tests conducted at enrollment into the military in the age of 18.
– No matter how we twist and turn in the results as they stand here ready linkages firm, says Professor Kjell Torén at the Sahlgrenska Academy.

omega 3 fishoil

omega 3 fishoil

The results and intelligence improvements also seems true even taking into account socio-economic factors, housing standards, parental education, adolescent health, exercise habits and weight.

That fish in the diet promotes the positive development of the nervous system in both children and adults is well known from several other studies. Even the early development of chilren in their mothers belly they can be affected if the mother eats higher amounts of fish. But this is the first study that investigated the effect on teenagers.

The reason may theoretically as well be that intelligent people are eating more fish, not that the fish made them more intelligent. But the study is interesting and there is a reasonable biological explanation. Fish is rich in omega 3 fat, which is known to be lacking in modern Western diet.

This study further proves that adding additional Omega 3 to your diet is benefitial and would give you additional health benefits. You could also get these benefits by eating additional fish, but that would require very high amounts of fish.

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Keto Diet Google+ community

If you use google+ you are welcome to join us and other keto diet friends at our new community.

https://plus.google.com/u/2/communities/112459754719818713663

There you will find the latest Keto diet related news, links and other things. Currently a small community but we are growing. Click the link to find you way to our keto diet google+ community

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