Tag Archives: intermittent fasting

The Ketogenic Diet and Diarrhea and 3 Keto Smoothie Recipes by Medical Weight Loss Philadelphia

If this is your first time visiting our website and you would like more information on our Philadelphia medical weight loss program, I invite you to call and schedule your free weight loss consultation. Just call us at 215-821-7336 and we will gladly schedule your free weight loss consultation.

In today’s article I am going to give you a few recipes that are loaded with awesome nutrition, will help satisfy your appetite and cravings and assist you in achieving your weight loss goals.

I am also going to discuss a topic – question that many new patients coming into our office are asking me about. And this question is about the Keto Diet or ketogenic diet. It seems that many new patients coming into the office have already started some type of ketogenic diet on their own and are suffering from diarrhea. And they have no idea why this is happening.

So, in this article after I give you the recipes for the smoothies, I will review why some people may initially experience diarrhea on a ketogenic diet, when they try doing on their own. The smoothie recipes will be for three of my favorite smoothies and they are the Keto Banana Avocado Fat Bomb Smoothie, Keto Blackberry Hemp Fat Bomb Smoothie and my Keto Blueberry Cavern Smoothie recipe.

Here are the recipes:

Keto Banana Avocado Fat Bomb Smoothie

  • 1 cup of coconut milk – full fat
  • 1 small banana – either fresh or frozen
  • 2 tablespoons of hemp seeds
  • 1 tablespoon of flaxseeds
  • 1/2 small avocado
  • Place everything into your blender, blend and enjoy!

Keto Blackberry Hemp Fat Bomb Smoothie

  • 1 cup of full fat coconut milk
  • 1/2 cup of frozen blackberries
  • 2 tablespoons of hemp seeds
  • 1 teaspoon or 1/2 teaspoon of coconut oil
  • Combine everything into your blender, blend and enjoy.

Keto Blueberry Carob Smoothie

  • Full fat coconut milk – 1 cup
  • Frozen blueberries – 1/4 cup
  • Carob powder – 1/4 cup
  • Solutions 4 protein powder – 1 scoop of chocolate, mocha or vanilla flavor.
  • Liquid Stevie to taste.
  • Combine everything into your blender, blend and enjoy!

So, there you have it, 3 of my favorite recipes for smoothies that will help satisfy your appetite and cravings, provide you with excellent nutrition and help satisfy your sweet tooth.

Now I am going to get into a somewhat sensitive topic and that is why do some people suffer from diarrhea when they first start the ketogenic diet. In my experience one of the main causes of diarrhea on the ketosis diet is that people are eating too many saturated fats.

The ketogenic diet does focus on eating good healthy fats, but your body has to adapt this way of eating overtime. Eating foods that contain good healthy fats such as salmon, avocados and olive oil are excellent when you are following the ketogenic diet, but they are also quite good for you even if you are not following a ketogenic diet. Eating these types of natural foods that are normally part of our everyday diet is usually not the problem. Eating these natural foods should normally be part of everyone’s diet plan. They promote better overall health, wellness and will help you lose weight.

But when people begin the ketogenic diet in addition to eating these regular healthy foods like salmon and avocados, they supplement with additional fats like coconut oil, MCT oil and frill oil. And sometimes all of this additional fat is too much for the body to handle. You see when you eat fatty foods your body produces more bile.

This is a normal healthy function that goes on in our body every day over lives. When we eat any type of fatty food are gallbladder automatically produces more bile and that helps the process of digesting our food. However, when people start supplementing with extra fats the body may produce extra bile that serves as a lubricant for our intestines and colon and this can cause diarrhea.

So, one of the easiest ways to help with diarrhea when starting a ketogenic diet is to decrease the amount of saturated fats that you are eating. Simply try to reduce a few of the extra oils that you have added your diet such as frill oil, coconut oil, MCT oil and any other extra oils that you may be consuming. And try not to add any extra fat to your diet; for example – try not to add extra butter to your meals just to add some additional fat.

Another thing that I have found with new patients coming into the office is that they have added bulletproof coffee to their normal daily routine. And since doing this they have been having diarrhea almost immediately after finishing their cup of bulletproof coffee. And this exemplifies my point that consuming too many fats can be causing your diarrhea. Stick with the normal fats that are in your everyday normal diet and you should be fine.

I hope that you enjoyed this article. If you, a friend, coworker or a loved one are looking to lose weight I invite you all to call and schedule a free weight loss consultation. Call us at 215-821-7336 and we will gladly schedule your free weight loss consultation.

Visit our site at https://wakeupskinny.com/

Medical Weight Loss Philadelphia, Suite B1 Philadelphia, PA 19136 215-821-7336

Intermittent Fasting and The Ketosis – Keto Diet Secrets Unlocked by Medical Weight Loss in Philadelphia

In today’s article I am going to give you the basics of intermittent fasting and ketosis. You can call it intermittent fasting and ketosis 101. But first, I would like to offer you a free consultation with our weight loss doctors if you are interested in our weight loss program. Just call us at 215-821-7336 and Lisa will gladly schedule you for your complimentary weight loss consultation with one of our medical providers.

Before I get into the basics of intermittent fasting and ketosis I do have to tell you that fasting and ketosis type diets are not meant for everyone and before you start any type of nutritional changes you should discuss it with a medical or health care provider.  Various types of fasting practices and keto or ketosis type diets have been part of our worlds Global culture for decades, if not centuries. Because of this there is an abundance of information available to us for a multitude of fasting practices and Keto – ketosis diets. Some of this information is good and some of it is bad and that is why you should always consult with a medical or health care provider who is knowledgeable in these types of nutrition practices.

Now to begin with the very basics ketosis or keto diet simply means that instead of your body burning fuel for energy it’s burning ketones. Ketones are made by your body burning its own fat for fuel. Simply stated, when you stop eating  sugar and foods that convert to sugar your body will burn its own body fat for fuel.

It breaks the body fat down into ketones and ketones are a superior fuel source for your body as compared to sugar. When following a keto diet, you have to make sure that you are giving your body all of the vitamins, minerals and nutrients that it needs on a daily basis to continue running at peak capacity. And that means that you have to eat quality foods loaded with great nutrition.

Intermittent fasting, simply means that you will not be eating all day long. Intermittent fasting is a protocol of eating in which you are going to eat during a set period of time in the day.   The number of hours you allow yourself to eat during the day varies for different people. Some people allow themselves 8 hours to eat all of their meals and for the rest of the 16 hours of the day and night they are not eating but they are definitely drinking liquids. For most people this usually decreases the number of meals they are eating during the day.

Intermittent fasting and ketosis have a similar goal. The goal is to reduce the number of times in the day that your body is producing extra insulin. One of the reasons for this is because when your body has an increase or a spike in insulin production most of what you are eating and drinking is going to be stored as body fat.

This goal is not to totally stop our body from producing insulin. The goal is to limit the production of excess insulin. When there is continuously an excessive level of insulin in the body, the body eventually becomes insulin resistant.

Most people begin intermittent fasting with just eating three meals a day during an 8-hour period. As opposed to eating 6 to 7 meals a day. They also try not to snack during the day but if they do need to have a snack it is usually vegetables or a good healthy fat. If, a person is truly dedicated to making this lifestyle change they may even decrease their eating to 2 meals a day and a good healthy snack.

Please be aware that these types of diets do not endorse starving yourself or drastically reducing your number of calories per day. Reducing the number of meals eaten during the day does not mean to drastically reduce your calories. Personally with my diet I try to eat all of my calories and nutrients during an 8 hour period of time. Believe me, I am eating during these 8 hours.  I am eating three meals a day during an 8-hour period of time and I am giving my body the total 1600 calories that it needs during this time period. It is said that this type of protocol increases growth hormone production and this helps your body burn fat and maintain your lean muscle.

For your meals, it is usually recommended that you have an adequate amount of healthy protein, lots of vegetables and some good healthy fat. I usually tell our weight loss patients that a simple basic plan is to make sure that when you are having a meal half of your plate is it loaded up with good healthy vegetables and on the other side of your plate 1/4 of your plate should be your healthy protein and the other quarter should be a healthy carbohydrate and if you are following a keto diet it should be a healthy fat, like an avocado.

Before coming to us many of our patients have decided to follow the keto diet but they have had a difficult time with getting rid of the starchy carbohydrate type foods like pasta, rice, pizza, etc…  and that is perfectly normal. We just have them reduce the portion sizes of these carbohydrates over the course of time. The great thing about the body is that it adapts to this type of eating and as you continue with it, most people do not crave carbohydrates or sweets at all. The reason for this is that you’re giving the body all of the nutrition it needs in the form of good healthy protein, lots of nutrient dense vegetables and good healthy fats like olive oil and avocados.

Many people come into the office for the first time telling us that they are trying to follow a keto diet but they are just always hungry and this is usually easy to fix by just adding good healthy fats to the diet. When people first come into the office and tell us that they are constantly hungry, it usually means that they are not eating enough good healthy protein, vegetables and good healthy fats.

For years people have been afraid of eating good healthy fats because it was thought that they cause you to gain weight, but that is not the case. It’s too much insulin in your body and being insulin resistant and or weight loss resistant that is making us overweight.

So you see the keto diet and intermittent fasting, share the common goal of reducing the amount of excess insulin in the body. Excessive levels of insulin in the body can lead to many significant health problems.

Here are some symptoms to be on the lookout for to help you determine if you are insulin resistant and or weight loss resistant: you’re hungry all the time, you are depressed, irritable, grumpy, you have cravings, you have high blood pressure, you have excessive belly fat, you lack mental clarity and focus, your bad cholesterol levels are high and your memory might not be as good as it was in the past.

Many people start a keto diet in addition to intermittent fasting for the purpose of losing weight and these nutritional practices can definitely help you lose weight but they can also help improve your overall health and wellness.

I hope you found this article interesting. Again I must tell you that before beginning any type of nutritional program to speak with a doctor or a licensed healthcare provider.

If you, a friend, a loved one, family member or co-worker need help losing weight I invite you to call us and schedule a free weight loss consultation. Just call us at 215-821-7336 and we will gladly schedule your free weight loss consultation.

Ketosis Recipes for Fast Weight Loss by Philadelphia Medical Weight Loss Doctor

Hello and welcome to our website. In today’s article I’m going to give you 3 great recipes for ketosis friendly smoothies. If this is your first time visiting our website and you would like more information about our Philadelphia medical weight loss program, I invite you to call and schedule your free consultation with us. Just call us at 215-821-7336 and Lisa will gladly schedule you for your free weight loss consultation.

would like to thank all of you for referring your family members, friends and coworkers to us. Over the years our practice has grown, and we have you are wonderful patients to thank for our success. We do our best to treat everyone like family. Ketosis and intermittent fasting are 2 of the most popular health trends today. So much so that there are now conferences specifically on fasting and ketosis.

And I have recently attended one of these conferences. And I must tell you that I was very impressed with all of the scientific information on fasting and ketosis and the benefits of each and of course the proper way to follow these practices. There are of course pros and cons to fasting and ketosis and there are many different types or protocols for fasting and ketosis type diets. If you are considering these types of nutritional protocols and need help, just call I will gladly help you put together a program.

Please note that losing weight does not require that you must fast or follow a ketogenic diet but if you are interested in these types of program, I can definitely help you with them.

Throughout the years our patients have had tremendous weight loss success just by following a regular diet plan and not going to extremes. We like to work with people and develop a plan that is simple and easy for them to follow. We want to make a plan that you can follow for the rest of your life and not only lose weight but also maintain that weight loss. So again, if you would like to schedule a free weight loss consultation just call us at 215-821-7336 and Lisa will schedule your free consultation.

Here are the smoothie recipes:

Chocolate Strawberry Ketosis Smoothie

  • 1 cup coconut milk
  • 1 tbsp unsweetened cocoa powder
  • ¼ cup frozen strawberries
  • 1 scoop of our Solutions 4 protein powder
  • Blend and enjoy!

Frozen Peach Ketosis Smoothie

  • 1 cup hemp milk
  • ¼ cup of frozen peaches
  • 1 tsp of mct oil
  • 1 scoop of our Solutions 4 protein powder
  • Blend and enjoy!

The RAN Frozen Banana Smoothie

  • 1 cup of unsweetened almond milk
  • 1 frozen banana
  • 1 tsp coconut oil
  • 1 scoop of our chocolate Solutions 4 protein powder
  • Blend and enjoy!

I hope you enjoy the smoothie recipes.

If you’re looking for a quick and easy ketogenic recipe give this a try:

Chicken Cauliflower Rice Bowl

  • 4 ounces of cooked chicken (cooked rotisserie chicken from your local supermarket is fine)
  • 1/2 cup of cauliflower rice (you can also get this from your local supermarket)
  • 1/2 sliced cucumber
  • Olive oil and vinegar and season to your liking. You may also use any type of sugar-free salad dressing.

If you are in a rush for time you can use a rotisserie chicken from your local supermarket and you can even purchase the cauliflower rice from your local supermarket. I would start by heating the cauliflower rice in a pan stove and then add 4 ounces of your rotisserie chicken. Just warm everything nicely and then plate it, and your cucumbers and your dressing and you’re all set for a great dinner.

I hope that you enjoy all of these recipes and if you, a friend, loved one, coworker or family member need help losing weight or help with improving overall health and wellness please call us and schedule your free weight loss consultation. Just call 215-821-7336 for your free consultation.

Philadelphia Weight Loss Doctor Intermittent Fasting Burn Fat Lose Weight

Hello and today I am going to go  over a very hot topic in the diet and fitness world and that is intermittent fasting.  

I have to state that if you are considering or have any interest in intermittent fasting you must discuss it with your family medical doctor or your weight loss Doctor and get their approval before beginning such a program. This article is not medical advice and not to be followed as any type of medical advice or recommendations.  Before beginning any type of nutrition, diet and exercise plan you must discuss it with your doctor first. Especially if you’re diabetic you must clear this type of program with your doctor.

If this is your first time visiting our site and you would like more information on our weight loss program just call us and schedule your free consultation. Call us at 215-821-7336 and schedule your free weight loss consultation now.

Not only is intermittent fasting getting quite a bit of attention in the diet and fitness world but is also getting a lot of attention in the news and social media.  And many of our patients have lots of questions about intermittent fasting. Just to clear up some confusion intermittent fasting is not necessarily a diet. What intermittent fasting is is a method, a system telling you when and how often you should be eating. It doesn’t really get into the type of food that you should be eating, the number of calories you should be eating throughout the day and how much protein, vegetables and good healthy fats during the day that you should eat in a day. Again intermittent fasting is more about when you should be eating during the day and how frequently you should be eating. So the next question is why he is intermittent fasting so popular? It’s popular because when combined with the proper nutrition plan it can be a very effective way to help you lose weight and help improve your overall health and wellness. The reason why intermittent fasting is popular is that it helps  control 2 very important chemicals or hormones when it comes to losing weight. And those hormones are growth hormone and insulin. Now usually when everyone thinks of growth hormone they think about athletes and possibly steroids. But your body produces its own growth hormone. It’s one of the major hormones in the body when it comes to losing weight and developing nice lean muscle. Most people associate growth hormone with being the anti-aging hormone. So growth hormone is important across it helps you build muscle and helps burn body.

The other hormone affected by intermittent fasting is insulin. Now everyone has heard about insulin and usually only think of insulin we think of diabetes. And this is true diabetics usually do have problems with insulin and insulin resistance. But insulin also controls how much fat we store on our body. If insulin is in your body, floating around in your bloodstream is impossible for your body to burn fat. Insulin basically tells your body to store fat. So with the insulin levels are high in your body it does not matter what you are eating, the calories from the food are going to be stored as body fat. Even if you are eating a delicious grilled chicken with some steamed vegetables when the insulin levels are high all of those calories are going to be stored as body fat.

Insulin actually works against growth hormone and will prevent your body from burning fat and building lean healthy muscle. So now you know that if you see someone with a very large stomach they probably have a problem with insulin.

It’s a complicated process in the body.  Insulin is produced by the pancreas. When everything is normal the cells in your body are receptive to the insulin that is being produced by the pancreas and everything is fine. But when people start over eating problems start to show their ugly head. Because a person is constantly eating, especially your sugar and carbohydrate foods and beverages your body, your pancreas produces more insulin to help control this. The issue is that the body is producing so much insulin the cells become resistant to it.  And because the cells are resistant to insulin the pancreas produces more and more insulin.

When the pancreas is producing more insulin than the body needs the cells of the body actually become resistant to the insulin.  And what happens is there is a low amount of insulin in the cells of the body but there is a tremendously high amount of insulin floating around in the bloodstream. This high amount of insulin in your body causes everything that you are eating to be stored as body fat. This is one of the main precursors to diabetes or being what they call prediabetic. And if you do not get this under control you are on your way to having full-blown diabetes.

Intermittent fasting can help with this because it decreases the number of times that you are eating during the day. Every time you eat something your body usually converts part of that food into sugar or glucose; and this in turn elevates insulin levels. So the theory is that if you decrease the number of times you are going to eat during the day you decrease the number of insulin spikes throughout your day.

Intermittent fasting can be practiced several different ways. Usually if someone is beginning with intermittent fasting we usually suggest that they start with 3 meals a day. Usually that would mean that you are eating breakfast, lunch and dinner. You are eating three times a day with no snacking in between. In my opinion this is probably one of the best ways to start with intermittent fasting.  For most of us this sounds familiar because we have been eating breakfast, lunch and dinner and probably enjoying one or two snacks in between. If you need a snack in between these three meals I would suggest that you eat vegetables.

If you are successful with just eating your three meals a day and you are losing weight and feel really good most people would continue and keep this regimen.

If you want to step up a notch with intermittent fasting then you would limit your eating to just 8 hours during the day. And if you are eating during only 8 hours of the day you would be fasting approximately 16 hours of the day. For example if you’re going to have your first meal at 11 AM you should be finished eating by 7 PM.  You can still enjoy your normal breakfast, lunch and dinner with this schedule.

Most people have great success with this routine of only eating during 8 hours of the day and they find that it is an easy lifestyle to adjust to.

Some people might decide to take intermittent fasting a step further and they go to a time schedule of just eating during 4 hours of the day. This is something that I do not think is necessary for most people and would not recommend it for most people. It takes a tremendous amount of discipline to maintain this program. Again this schedule of only eating during  a 4 hours during the day is something that I do not recommend for most people. And if you were considering doing this type of routine you definitely have to speak with your medical doctor and get clearance to do it.

We hope that you enjoy this article. If you, a friend, loved one or coworker need help losing weight or help improving your health and wellness I invite you to call and schedule your free weight loss consultation. Just call us at 215-821-7336 and schedule your free weight loss consultation now.

Visit our main site at https://wakeupskinny.com/