KETOGENIC DIET FOR DIFFERENT TYPES OF BODY

INTRODUCTION

In this, we are going to give you some tips on combining the body types with keto and in minute fasting.

If you have all three of these together you can really get your body healthy fast now, but we're putting this layer of body types over the ketogenic diet and intermittent fasting just to make it an amazing program. 

ADRENAL BODY

We're just going to talk about what you would do if you're in the adrenal type. You're going to do ketogenic and you're also going to do minute fasting but you're going to go a little higher with the protein 2 instead of 3 ounces of protein you lose 6 ounces of protein for the adrenal. Because you're in a breakdown mode of protein eating a little bit more you also need a little bit more sleep stress reduction. You want to do things to bring the stress down you want to go long walks you want to give yourself more recovery time you want to probably even take naps.

But try to get a little bit more sleep on that we would like to use the acupressure tool to our body to get wind down faster. Potassium is important for the adrenal so that means a lot of greens the electrolyte powder would be good but potassium helps the adrenal calm down the physiological relaxer mineral for the flight-or-fight nervous system.

You actually need more cholesterol with the adrenal body type because all the hormones that are produced by the adrenal are made from cholesterol so you don't want to go low fat at all egg yolks are the best ok vitamin C foods that are the vegetables. When you get the potassium from your vegetables you also get the vitamin C vitamin C is very very important for making adrenal hormones and just supporting the adrenal gland itself. Because it stores vitamin C to make its hormones.

OVARY TYPE

Ovary type you gotta go organic completely one or two inorganics you cannot be exposed to the GMO foods. Because when you're an ovary type you have a problem with estrogen and if you have a problem with estrogen you might be more at risk for cancers breast cancer uterine cancer and so those tissues are very sensitive to estrogen and things called endocrine disruptors which are any chemicals that mimic estrogen glyphosate which is an herbicide mimics estrogen. 

So we want to go non-GMO and that would be because they don't label it you have to just go with organic so do organic foods vegetables and your meats and dairy as well you want to go a little bit higher with your protein six ounces of protein are generally the recommendation but really depends on how much you need personally it could be a little less. Generally, it's a little bit more test it out cruciferous vegetables are very important having an ovary problem simply because they are anti-estrogen. So that's why you would want to include them Brussels sprouts are good kale is good kale shakes those types of things iodine is good too in the form of sea kale. Because it's it lowers estrogen naturally higher amounts of cholesterol because the hormones that are made from the ovary are steroids. 

THYROID

They need higher cholesterol to make those as a precursor thyroid okay you need a little lower protein for the thyroid because the metabolism is so slow iodine is going to be important. Sea kelp is going to be essential because that's the mineral that helps make the thyroid hormones if you ever see t3 or t4 that's the number of iodine molecules that are connected to that hormone and then also if you can see calc you also have selenium which is another mineral to help the conversion.

If you have a real bad thyroid your metabolism is really slow you're going to have to do intermittent fasting down to eventually one meal a day that's what's going to take on some cases to get them to lose weight. But make sure that you don't go low-calorie never make sure that with the thyroid because you're going to slow the metabolism down even more so the only problem that you would run into is to make getting enough calories or enough nutrients from you. It has to be quite robust but you probably don't want to do a lot of cruciferous with diuretic the truth is because that can deplete iodine so do other vegetables like spinach and leafy greens and the peppers and things like that.

LIVER

The liver if it's a liver body type goes a little low on the protein like three ounces of protein. But if you're a big guy maybe you need six ounces but try not to go too much because too much protein destroys the liver limit. With the number of nuts that you consume it's easy to start going crazy with peanut butter and nuts. But that can aggravate the liver as well cruciferous vegetables are a must because those vegetables help repair liver function go gradually with your fat. When you're doing it omits too fast, sometimes you can overdo it and jam up the liver and the gallbladder. Just kind of go graduate that makes sure it's not too much you need. But not a crazy amount, not as much as an adrenal case lots of greens they'll quite huge salads very very important.

Now, let's say you do one of these programs and it doesn't feel right it's not producing the results or the effect then you probably the wrong body type. So sometimes we'll have a person try this and then try this and you might find that they do really good on this then they're. Probably adrenal types or sometimes it's a crossover and you don't know what your primary body type is all right. 

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KETO BEVERAGES AND HEALTH DRINKS

Nowadays many people adjusting to the new lifestyle that a ketogenic diet requires can be difficult drastically changing your diet shopping for new foods meal planning and tracking macros requires a good deal of than worth it. But nevertheless, change can be hard for everyone one particularly tricky situation can be going out. Whether it's happy hour with friends or a nightcap after special dinner bars are generally not the most keto-friendly places beer and wine are loaded with carbs. 

Most cocktails are - even non-alcoholic drinks are often packed with sugar but don't worry following a keto diet doesn't mean you can't ever drink alcohol or fun drinks again. We've got your comprehensive guide to boozy and zero-proof beverages when it comes to adult libations cutting out all the beer and wine is a good place to start. 

However, if you enjoy a glass every now and again some options are better than others there are some low-carb beer options out. There such as Bud select Miller 64 and Michelob Ultra some of these are pretty low in calories and carbs for instance.

Michelob Ultra contains only 2 points 6 grams of carbs and 95 calories if you want a different brand of beer check its nutritional information ahead of time online so you can plan accordingly and accurately track your macros. Most often darker beers mean higher carb counts so pass on stouts and lagers that are darker in color especially those that are red amber around.

If a glass of vino is what you like to unwind the best choices are unsweetened and unflavored champagne dry red wine and dry white wine though there isn't often nutritional information on wine packaging. Info about some brands isn't easy to find online these lower sugar options usually contain between 4 and 5 grams of net carbs per 5 ounces glass.

Always avoid sweet wines, wine coolers, and fortified dessert wines such as port and sherry other beverages such as hard cider and hard seltzer sometimes market themselves as healthier choices. But in reality, many have more carbs and calories than light beer always does some research before cracking a cold one. 

Hard liquor and spirits are usually the best choices for an by being on a keto diet. While liquor is made by distilling the natural sugars and grains potatoes and fruits. Nearly all of the sugars are converted into ethyl alcohol during the fermentation and distillation processes. 

Generally, liquor with 40% alcohol by volume 80-proof or higher will have 0 grams net carbs even whiskey bourbon and most rocks the most important thing to remember about hard liquor is that many of them are flavored and those additives can ramp up your carb count steer clear of any sweet mixes like margarita mix liqueurs and fruit juices. All of which will add extra carbs not everyone enjoys a straight shot of liquor or a shot on the rocks. 

If you're looking for mixers keep it simple seltzer and sparkling water are the best options. And the occasional diet soda or sugar-free energy drink is okay too. But be aware that some diet sweeteners do spike blood sugars to learn more about low carb sweeteners and which are best to consume. It's important to note a few keto-specific things about drinking liquor it can actually deepen your level of ketosis because of alcohol's effects on liver metabolism essentially more ketones are produced as you drink more. 

When your liver is processing alcohol it's being converted to a triglyceride which can also positively affect the production of ketones however drinking alcohol will slow weight loss down. Because even if you consume low-carb alcohol and stay in ketosis the ethyl will be burned by the body. And preference of all other nutrients in other words alcohol will slow down the fat loss process because a smaller amount of the free fatty acids will be converted into ketones. 

People on a ketogenic diet tend to have a lower tolerance for alcohol meaning they experience a heightened level of intoxication that also happens at a quicker rate than usual. It is crucially important to be careful when consuming alcohol on keto especially if you're driving do not drink and drive also many people report worse hangovers while on a ketogenic diet.

So if you're drinking alcohol be sure to stay hydrated remember to drink one glass of water for every ounce of hard liquor or glass of wine or beer you consume drinking alcohol can also stimulate the appetite and combined with the impaired judgment that can come from indulging in booze that can mean slip-ups. When it comes to your diet if you're going out be prepared by bringing along keto-friendly snacks or researching the bar or restaurant menu ahead of time when it comes to non-alcoholic drinks water zero-calorie unflavored sparkling water or seltzer unsweetened tea iced tea and coffee are the best diet sodas and energy drinks as mentioned before.

It may still affect your insulin levels even though they don't contain sugar perk up your water by adding frozen berries ice cubes frozen with finely chopped fresh mint citrus juices or any combination of those items some water enhancers like the stir. Skinnygirl brands add natural flavor to water and are sweetened. 

Just make sure you stick to the recommended serving size because some of these product flavors contain preservatives and trace amounts of sugar which might have a negative impact on ketone production. Unflavored sparkling water and mineral water are almost always carb and calorie-free and can provide a refreshing alternative to still water. Coffee is of course an important morning ritual for many of us and is perfectly keto-friendly serve black or with full-fat dairy or dairy alternative.

You can also up the fat content of coffee easily by adding MCT oil or powder coconut oil or grass-fed butter if you miss the specialty blended drinks from your favorite cafe. Keto pumpkin pie spice latte creamy keto hot chocolate and a spinach shamrock latte all of which you can make at home teas are another great option as they contain virtually no carbs black-green. 

Herbal teas provide plenty of variety just beware of teas that contain dried fruit or sugar derivatives which can leach some sugar into your cup as it steeps always read the label there is a handful of keto-friendly. Sports drinks like Powerade zero and vitamin water zero have a zero net carb count some zero-carb energy drinks include Red Bull sugar-free monster zero ultra and zero-calorie energy.

Drink nut milk is often a better keto alternative to cow's milk which contains 12 grams of sugar per cup for drinking or baking consider using a non-dairy alternative like almond coconut hemp or flax milk. Carefully read labels to look for added sugars and don't consume more than one serving of these milk alternatives per day. Because of their net carb content, people following keto diets sometimes miss just because most smoothies are loaded with sugars from fruits and milk doesn't mean you can't enjoy a keto-friendly version to make a nourishing low-carb smoothie combined with high-quality fats like egg yolks avocado MCT oil or coconut oil with full-fat yogurt.

Keto-friendly liquids leafy greens like spinach or kale protein powder and no or low carb sweeteners and other flavorings like vanilla extract even though they certainly have nutritional benefits drinks like coconut water vegetable juice. Kombucha should be avoided as each contains a medium-high net carb count with so many great keto alternatives it's best to stay away from them on a regular basis as you can see whether you're looking to start your day with a coffee or end your day with a mixed drink there are so many keto-friendly drinks available to help you stay on track with your goals.

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