As you and millions of other people embark on new dietary journeys, you’re going to hear a ton about calories.
“Calorie counting is everything.”
“If you aren’t counting calories, you won’t lose weight.”
“Just eat less calories than you expend.” For one, it’s “fewer.” Two, that’s not the whole picture.
These statements aren’t wrong exactly, but they offer an overly simplistic picture of the relationship between weight loss and calories. They ignore context. And context is everything, especially when you’re talking about calories and weight loss.
Most people (even many scientists) believe that the body composition challenge is a relatively simple equation: to lose weight you must reduce calories (either eat less or burn more), to gain weight you must add calories (eat more or burn less), and to maintain weight you keep calories constant (eat and burn identical amounts). Calories in over calories out.
‘Tis the season… for wondering “Seriously, what the heck am I going eat this holiday??”
I’m guessing that most Mark’s Daily Apple readers can relate to the angst that comes with trying to be a “healthy person” during the holiday season. Are you going to indulge? How much? How will you feel physically and mentally if you do? How will other people behave if you don’t?
Particularly if you’re somewhat new to a Primal lifestyle, it can be hard to figure out what will be best for you—and keto comes with a whole additional set of considerations. Compared to a more general Primal way of eating, keto requires stricter adherence to carbohydrate limitation. Moreover, it is possible to measure your ketone levels and tell objectively whether you have crossed the line (not that you have to do so). If ketosis is your goal, there is no chalking up that chocolate pecan pie to the 80/20 principle and being on your merry way.
Today’s guest post is generously offered up by Craig Emmerich, husband to—and co-author with—the queen of keto herself, Maria Emmerich. Enjoy!
When we consume macro nutrients, our bodies go through a priority for dealing with them. This priority can be very useful in understanding how our bodies work and how to leverage it for losing weight.
The body doesn’t like having an oversaturation of fuel in the blood at any time. It tightly manages the fuels to avoid dangerous situations like hyperglycemia or blood glucose that is too high. But it also manages and controls other fuels like ketones (beta hydroxybutyrate or BHB levels) and fats (free fatty acids or FFA and triglycerides) to keep them under control and not oversaturate the blood with fuel.
Hey, folks! Today’s post is written by Dr. Lindsay Taylor. Lindsay is my co-author on The Keto Reset Instant Pot Cookbook and The Keto Reset Diet Cookbook. She also heads up our Keto Reset and Primal Endurance Facebook communities, and you might have heard her on the Primal Blueprint and Primal Endurance Podcasts. I’ve asked Lindsay if she would pop over to Mark’s Daily Apple from time to time to give us some insights from the front lines of the world of keto in addition to a few other topics. Enjoy!
Hi, everyone, thanks for having me here! Today I want to sort out one of the more common questions we get over in the Keto Reset Facebook community: “Is ____ keto?”
Fill in the blank with any type of food—beets, carrots, tomatoes, soy milk, cassava flour, you name it. It really doesn’t matter what food you insert into that blank because the answer I’m going to give is always the same:
There is no such thing as keto and non-keto food.
Now let me explain what I mean there….
For today’s edition of Dear Mark, I’m answering four questions. First, is air-frying gentler than deep-frying? Does it produce less acrylamide? Second, what do I think of a reader’s Primal-style plant-based way of eating? It’s actually quite good. Third, why didn’t I mention the Perfect Health Diet in last week’s post on top trending diets? And last, did I make a typo or grammatical error when I wrote “bad rap”?
Let’s find out:
As the research continues to pile up against artificial sweeteners, it’s a race to take the lion’s share of the growing alternative sweetener market. While natural sweeteners like stevia and erythritol have become more popular in recent years, it’s still a wide field. One lesser known option is yacon syrup—a natural sweetener with a low calorie count and prebiotic abilities.
Yacon syrup is derived from the large tuberous roots of Smallanthus sonchifolius, a species of daisy that is cultivated in the Andes at altitudes of between 880 and 3500 metres. According to archaeological evidence, yacon was an important cultivated crop in Andean societies even before the rise of the Incas. The roots themselves can be eaten just like any other tuber. They look something like a a sweet potato, with a taste somewhere between that of an apple, a watermelon and a pear…and with a texture likened to that of a water chestnut. But it’s when the liquid is extracted from the flesh and evaporated, similar to the process used to make maple syrup, that things start to get really interesting. It’s at this point that yacon becomes a true natural sweetener, taking on a flavor similar to that of molasses or caramel. Delicious to most, slightly off-putting to others.