The ideal long-term ketogenic diet is high in fat, adequate in protein, and very low in digestible carbs. This kind of diet allows you to enjoy delicious foods and sufficient calories - all while minimizing blood sugar and enjoying all the lifelong benefits of a ketogenic diet!
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True or False: I can implement a ketogenic diet eating only carbohydrates.
If you guessed false, I don’t blame you. But the answer is actually true. And that’s because a ketogenic diet is any diet that causes your body to produce a significant amount of ketones. So despite popular belief, you can actually get away with a 100% carb-based ketogenic diet - but you’ll have to SEVERELY limit your calories.
Just how much? Well...start with 200 calories per day and work your way down. Or, don’t do that at all. And instead, do what smart people do...
Choose a ketogenic diet that actually works long-term.
Pictured: Your all-carb ketogenic diet. This should last you a week :)
The ideal long-term ketogenic diet is high in fat, adequate in protein, and very low in digestible carbs. This kind of diet allows you to enjoy delicious foods and sufficient calories - all while minimizing blood sugar and enjoying all the lifelong benefits of a ketogenic diet!
And if you’re looking for a delicious and nutritious food that works well with any keto diet, then look no further than nature’s very own...nuts!
Pictured: A much more enjoyable ketogenic diet.
If you’re reading this, you may know that we have an entire product line of delicious flavored nuts and nut butters. And that alone may allow you to conclude that nuts are OK to eat on a ketogenic diet.
But if you want to know why nuts are a great food to eat on keto, then you’re in luck. Because I’m about to break it down for you.
Nuts are naturally high in healthy fats - with the majority of calories in a serving of nuts coming from fat. For example, a typical 1oz serving of cashews has 156 calories and 12g of total fat. That means that 108 of the 156 total calories come from fat - making cashews roughly 69% fat by calories. That’s the same percentage of fat by calories as 80/20 beef - which is often a staple of many ketogenic dieters.
The high-fat quality of nuts is partly what makes them an amazing option for anyone looking for a keto snack. But it’s not the only reason...
While the amount of carbs per serving varies among different types of nuts, the overall carb count is typically low enough to make them a great food for any keto dieter. However, nuts do have some digestible carbs - so you’ll need to watch your intake if you’re looking to maximize your ketones.
For example, that same 1oz serving of cashews mentioned above has 6g net carbs per serving. And while 1 serving won’t have nearly enough carbs to kick you out of ketosis, 5-6 servings might. So it’s worth mentioning that you can’t eat cashews all day and expect to remain in ketosis.
Pictured: the correct cashew serving size to stay in ketosis.
There are different theories on protein intake with ketogenic diets, and I do believe that the right amount of protein for you depends on your exact situation. For instance, if you’re trying to build muscle on keto - you’ll want a higher protein intake than keto dieters who aren’t training as hard - typically 1.0 - 2.0 grams per pound of body weight.
But whatever your protein preference, you won’t have to worry about overdoing it with nuts. And that’s because nuts are naturally pretty low in protein. As we’ll see from breaking down the macros of various nuts below, most nuts have just 3-5g of protein per 1oz serving. Making protein a non-issue when it comes to eating nuts on a ketogenic diet.
Taken together, it’s easy to see that 2 things are true:
1. Nuts are generally OK on a ketogenic diet; and 2. This isn’t as straightforward a question as you might think. And that’s because whether a nut is keto or not depends entirely on the type of nut you’re eating and how big the serving size is. You need to treat nuts like any other food on a ketogenic diet - and incorporate their macros into the target macronutrient breakdown of your diet plan.
So before you go crazy and snack on handfuls of nuts all day, read our complete breakdown below to learn what nuts are best on keto - and what nuts you’ll want to consume in moderation.
To make things easy, we’ll analyze each nut based on nutrition facts from nutritionvalue.org - and we’ll place each nut into 2 different categories:
Best nuts for keto
Nuts to enjoy in moderation on keto
In the first category, we’ll outline the best nuts to eat on a ketogenic diet. These nuts are high in fat and comparatively lower in carbohydrates compared to other nuts - which means they can be great worry-free options on a ketogenic diet.. And we’ll start with my personal favorite...macadamia nuts!
Here is the macronutrient breakdown for a 1oz serving of raw macadamia nuts:
Calories: 204
Fat: 21g
Protein: 2g
Net Carbs: 2g
Macadamia nuts are very high in fat and very low in protein and digestible carbs. They also contain important micronutrients like calcium, potassium, and magnesium. Together, these qualities make macadamia nuts a great food option for anyone on a ketogenic diet.
Here is the macronutrient breakdown for a 1oz serving of raw pecans:
Calories: 196
Fat: 20g
Protein: 3g
Net Carbs: 1g
Based on these numbers, it’s clear to see that pecans are a great food for anyone eating a ketogenic diet. They are extremely high in fat as a percentage of total calories, and the net carb value is even LOWER than macadamia nuts! Which means, you can enjoy these nuts worry-free on a keto diet.
Here is the macronutrient breakdown for a 1oz serving of raw almonds:
Calories: 164
Fat: 14g
Protein: 6g
Net Carbs: 3g
Don’t be discouraged by the higher protein and (slightly) higher carb value. Almonds are still a great food to incorporate on a ketogenic diet.
Almonds have been connected in research studies to a wide variety of health benefits. And the higher protein value could be an added benefit for anyone looking to build muscle on keto. And if you’re looking for an easy and delicious way to incorporate almonds into YOUR diet, you’re in luck. Try some of our delicious flavored almonds and almond butters today!
Here is the macronutrient breakdown for a 1oz serving of raw walnuts:
Calories: 185
Fat: 18g
Protein: 4g
Net Carbs: 1g
Walnuts are very high in fat and very low in digestible carbs - with only 1g net carb per serving! Feel free to indulge your walnut cravings on keto.
Here is the macronutrient breakdown for a 1oz serving of raw hazelnuts:
Calories: 178
Fat: 17g
Protein: 4g
Net Carbs: 1g
Hazelnuts are very similar to walnuts in their macronutrient breakdown. And just like walnuts, they’re a superb food choice for keto dieters! Just make sure you’re not eating chocolate-covered hazelnuts or (intentionally) fooling yourself with the nutella spread.
While we wouldn’t call these nuts the “most keto” nuts in existence, they are still completely fine to eat on a ketogenic diet. You’ll just want to make sure you follow our guidance and consume these nuts in relative moderation. Again...we’ll start with one of my personal favorites :)
Here is the macronutrient breakdown for a 1oz serving of raw cashews:
Calories: 157
Fat: 12g
Protein: 5g
Net Carbs: 6g
While the carb count is comparatively higher than the “best” keto nuts, cashews are still a great snack option for keto dieters. You just need to keep your servings to a minimum so you’re not eating too many carbs.
Or...you can take the guesswork out of it and try some of our tasty flavored cashew nut butters - like our Apple Pie Flavored Almond + Cashew Butter!
I can personally attest to the unbelievable deliciousness of this product - as I’m eating a squeeze pack while writing this now. And with just 4g net carbs per serving, I don’t need to worry about weighing out handfuls of nuts! :)
Here is the macronutrient breakdown for a 1oz serving of raw pine nuts:
Calories: 191
Fat: 19g
Protein: 4g
Net Carbs: 3g
Pine nuts aren’t the most exciting food. But with just 3g net carbs per serving, pine nuts are a real keto food to enjoy in moderation.
Here is the macronutrient breakdown for a 1oz serving of raw pistachios:
Calories: 159
Fat: 13g
Protein: 6g
Net Carbs: 4g
As you can see, the net carb amount is a bit higher than most other nuts on this list. But that doesn’t mean you can’t enjoy some pistachios on a ketogenic diet. And here’s some good news - research has shown that having to de-shell pistachios can decrease consumption by up to 41%!
Here is the macronutrient breakdown for a 1oz serving of raw peanuts:
Calories: 161
Fat: 14g
Protein: 7g
Net Carbs: 2g
Don’t let the protein scare you. Peanuts are the perfect addition to any keto diet. And if you’re looking for an AMAZING keto peanut snack, check out our Chocolate Banana Flavored Peanut Spread. It’s my favorite Legendary nut butter, and despite my general reluctance toward absolute certainty, I’m 100% positive that you’ll enjoy it! :)
By now it should be clear to you that yes - you can eat nuts on keto. You just need to be smart about it. And by that I mean: you need to keep these simple tips in mind…
If your preference is to eat handfuls of raw or salted nuts, be sure to keep track of just how much you’re eating and track this along with your total macros. You could weigh the nuts beforehand, but something about that just doesn’t seem fun. Instead, try pre-portioning nuts into snack sizes to enjoy when you feel like it. Or try our pre-packaged flavored nuts and nut butters.
If you’re buying a pre-packaged brand of nut or nut butter that isn’t Legendary Foods, then we can’t guarantee that it’s keto. Always check the nutrition facts panel on any pre-packaged product.
If there’s one thing the food industry does well, it’s hide sugar and carbs where you’d least expect them. So...always be on the lookout for foods that can spike blood sugar and kick you out of ketosis. Which leads us to our final point...
It’s easy to see a snack with even 6g net carbs per serving and think, “it’s only 6g! I can eat this on keto!”. And for the most part, you’d be right. But when you’re restricting carbs to the level that many of us do on a keto diet - oftentimes around 30g per day - it’s easy for these low carb snacks to add up.
When eating a ketogenic diet, there’s nothing more important than monitoring carbs. And you have more freedom than you think on protein intake - especially if you’re regularly engaging in intense exercise. But if you overdo it on carbs, you’ll spike your blood sugar and exit the blissful state of ketosis.
So yes...nuts are among the many foods that are OK to eat on a ketogenic diet. They’re high in fat, and typically very low in protein and carbs. Which makes them an excellent keto snack for anyone on a ketogenic diet.
But like all foods on keto - be sure to remember the all-important mantra that will successfully guide your keto life…
I want to eat keto. I must keep carbs low.
Stay Legendary :)
]]>If you eat a ketogenic diet - typically high in fat and protein, and very low in digestible carbs - you’ll reach a state of ketosis. Which means, your body will be utilizing significant amounts of ketones to fuel your energy needs.
The benefits of ketosis are clear. Lower inflammation, greater insulin sensitivity, improved cognitive functioning, and more. But if you’re new to keto dieting, you may find yourself wondering if you’re actually eating a ketogenic diet.
Here’s the good news...
It’s easy to determine if you’re in ketosis. You just need the right knowledge. And as we’ll learn, the ability to measure your level of ketosis will give you a very real super power. So keep reading, because we’ll tell you everything you need to know about measuring ketosis.
To maintain ketosis, you need to stay consistent with your diet. Even a seemingly small mistake can disrupt ketosis and prevent you from enjoying the full benefits of a ketogenic diet. But some of us who are new to keto dieting are not always sure if we’re doing it right. So the most important question becomes…
How do I tell if I’m in ketosis?
The answer is ketones. When you eat a ketogenic diet, you’ll produce a measurable amount of ketones. So by measuring your level of ketones - you can definitely measure your level of ketosis!
Before we cover how to accurately measure blood ketones, let’s talk about some telltale signs that your body is in ketosis. We’ll start with perhaps the most popular keto condition - that’s right, we’re talking about keto breath.
Keto Breath is a temporary condition that occurs when a ketogenic diet is done right. It’s characterized by having a breath odor that closely resembles that of nail polish remover. And that makes perfect sense, because a key ingredient in nail polish remover - acetone - is exactly what you’re exhaling in the case of keto breath!
In a state of ketosis, your body is breaking down fats to produce ketones. Most of these ketones are metabolized to fuel your energy needs, but some are lost in urine and breath. And one ketone that is mostly lost in exhaled breath is...you guessed it...acetone!
Now, you may think that keto breath is too awful to endure as the price of admission for a ketogenic diet. But here’s some good news - keto breath is 100% temporary.
So...even if you notice a particularly bad case of keto breath early on in your keto journey - keep going! Your body will adjust to low-carb dieting and free you from keto breath - once and for all.
While your breath odor may return to normal, your body will continue to remove ketones during exhalation. And that’s great! Because it means we can measure the ketones exhaled in your breath - and use that value to approximate the circulating blood ketones in your body!
Now, before we talk about keto breath meters, we need a quick disclaimer. Measuring exhaled ketones is NOT the best way to quantify your state of ketosis. The best way is using a ketone blood meter (more on that later). But we do know a keto breath meter that is fairly useful at giving you an approximation of your blood ketones. And here it is…
BioSense is truly the only ketone breath meter we’ve tested that’s anywhere close to the accuracy of a ketone blood meter. And because a breath meter is easy and non-invasive, it might be a good option for those who are particularly squeamish around blood.
The table below outlines readings from my BioSense meter compared to readings from my Precision Xtra ketone blood meter. These readings were taken within minutes of each other, so they are both quantifying the same exact state of ketosis.
For reference, the “ace” is a made-up unit of measure that the BioSense meter uses.
BioSense Ketone Breath Meter |
Precision Xtra Ketone Blood Meter |
5 aces |
.9 mmol |
4 aces |
.9 mmol |
3 aces |
.5 mmol |
3 aces |
.3 mmol |
2 aces |
.2 mmol |
3 aces |
.2 mmol |
3 aces |
.2 mmol |
1 ace |
.2 mmol |
2 aces |
.2 mmol |
As you can see, the BioSense meter results track fairly well with my ketone blood meter. Which means, it can be used as a tool to approximate your state of ketosis. So if you’re at all uncomfortable using a blood meter, the BioSense is a great option!
And if you’re thinking, “can’t I also measure ketones in urine?”, then please definitely keep reading. Because I’m about to tell you why that’s a not-so-great option.
If you’re in a hurry, here’s the short story...
Ketone urine strips are worthless.
Pictured: a set of tools that are as useful as ketone urine strips for measuring ketosis
If you commit to a ketogenic diet, you will have ketones in your urine. That much is true. But measuring these ketones is worthless - because the amount of ketones in your urine doesn’t really tell you anything about how ketones are being made and processed in your body.
Firstly, the concentration of ketones in your urine will be heavily influenced by external factors - including, most notably, your level of hydration. That means you could have the same value of circulating blood ketones, but register wildly different ketone urine readings depending on how much water you drank that day!
For that reason alone, you should avoid ketone urine strips. But if you need another reason, here you go...
Over time, as you maintain your ketogenic diet, your body will become more efficient at metabolizing ketones for energy. Meaning, less of the ketones you produce from fat will be lost in urine. This means that as you move deeper into ketosis, your ketone urine strip results can actually trick you into thinking you’re no longer in ketosis!
Now, this is the time where most articles would promote some ketone urine strip brands that you could use. But if you paid attention to the above, you’ll know that ketone urine strips are worthless. So let’s skip the product options, and move straight to the most important thing you’ll read all day…
There’s only ONE way to truly measure your state of ketosis. And that’s with a ketone blood meter.
We’ve tested dozens of ketone blood meters, and we’ve found that the most accurate and consistent meter is the Precision Xtra by Abbott. This meter will allow you to accurately measure your blood ketone and glucose values - and the pairing of this data will tell you what you need to know about your level of ketosis.
For a quick tutorial on how to use the Precision Xtra, check out this video from our friend Keto Diet Results.
And once you’re an expert on using the meter, here’s a quick guide to what the numbers mean.
While there is some debate over the accepted range for ketone values, here are some standards to go by:
<0.5 mMol: This range is typical for people eating a “non-ketogenic” diet. If you’re not restricting carbs, don’t expect to see your ketone value rise above 0.5 mMol too often.
0.5 mMol - 1.0 mMol: This is the standard range for what’s called “light ketosis”. If your reading is in this range, good job! You’re producing significant ketones.
>1.0 mMol: A ketone blood value over 1.0 mMol is typically defined as deep ketosis. After a couple of weeks on a ketogenic diet, you should be frequently seeing ketone values over 1.0 mMol.
However, the ketone value alone isn’t the only thing that matters. You also need to pair the ketone value with your glucose values.
As shown in the video above, you can use the Precision Xtra to measure blood glucose as well. This is important, because the pairing of blood ketones and glucose is what truly allows you to measure ketosis.
While there’s no standard range, there are some general reference ranges when it comes to blood glucose. Those on a ketogenic diet will typically register a blood glucose value below 80 ng/ml. While those on a standard diet will typically register a blood glucose value at or above 80 ng/ml.
Thus, if you want to tell if you’re in ketosis, here’s what to do.
Measure your blood ketone and glucose values
If you have a blood ketone value over .5 mMol and a blood glucose value around or below 80 ng/ml - congratulations! It’s safe to say that you’re in ketosis.
This is the strategy I’ve been using for years. And it’s truly the only strategy you need to quantify your level of ketosis. And as you continue to measure, you’ll gain a real super power. Before you even take out your meter, you’ll be able to see into the future.
Here’s what I mean…
Measuring blood glucose and ketones not only tells you exactly what you need to know about your metabolic state - it also gives you real insights into how different foods and eating schedules affect your metabolism. And as your experience with keto dieting grows, so does your ability to intuit the state of your metabolism.
Take me for example, I’ve been measuring blood glucose and ketones for years. So at this point, I don’t even need to measure. I know my body, and how it reacts to different foods and fasting schedules. And so, without using a meter, I can tell you with real accuracy what my blood ketone and glucose values will be.
Pictured: an experienced keto dieter looking into the future.
It’s not quite invisibility or super-strength, but if you’re committed to living a keto lifestyle, seeing into the future is a useful super-power. And once you’re aware of how ketone and blood values change over time, here’s another thing to be aware of...
If you continue to eat a ketogenic diet, you’ll notice that - over time - your ketone readings will go down. That’s because your body becomes more efficient at metabolizing ketones over time. And this is especially true if you have more muscle!
Muscle tissue is more metabolically active than fat. Meaning, your muscle tissue requires a higher energy input than your fat tissue to maintain itself. So...if you’re someone with a lot of muscle and low body fat percentage, you’ll be burning more energy at rest than someone with a higher body fat percentage.
(Side note: if you’re looking to build muscle on a ketogenic diet - check out our article: Building Muscle on Keto)
This is yet another reason to avoid any feelings of “ketone envy”. Don’t get caught up trying to have the highest ketone value possible. Remember, there is more to ketosis than simply your level of circulating blood ketones. You also have to consider your ketone utilization.
And don’t get discouraged if you see your blood ketones decline over time. This is not only normal, but most likely a sign that you’re lowering your body fat percentage and moving toward a healthier body composition!
Remember: if your body looks like this, it's OK if you're ketones are lower :)
At this point, you’re an expert in measuring ketosis. You know how which meters are accurate (Precision Xtra ketone blood meter and/or BioSense breath meter), and which meters to avoid (any urine strips). And with this knowledge comes an invaluable skill…
You can now tell when companies are lying!
Many brands claim their products are ketogenic or “keto-friendly”. But hardly any of them have the data to back those claims up. So we at Legendary Foods propose a challenge…
Measure your blood ketones and glucose. Ensure that you’re in ketosis.
Eat any legendary product, and…
Measure again.
I did this several times with our new Low Carb Tasty Pastries and found no change in my numbers. I expect you’ll find the same.
Email your results to lf@eatlegendary.com with the subject line “keto meter” and let us know what you find. Happy keto eating and stay Legendary!
]]>For thousands of years, we humans spent most of our time like the rest of the animal kingdom - hungry and looking for food. Then...everything changed.
With the advent of modern agriculture, life as a human became profoundly different. We transitioned from hunter-gatherer tribes into stationary societies. And now, many of us in the developed world face a new problem….
In a world of unlimited food - we have to control our appetite.
Pictured: How I feel trying to control cravings at 9pm...
Managing your appetite may seem like a never-ending battle. But controlling cravings is actually quite doable if you have the right weapons. So keep reading, because we’ll tell you how to actually suppress your appetite and master hunger - once and for all.
There’s tremendous interest in the science of appetite suppression. And that makes sense, because everyone wants greater control over their cravings. But there’s no one-size-fits-all fix for managing appetite. The key is to understand the actual science of appetite, and use it to your advantage.
Appetite is regulated by a complex biological system involving several key hormones. And we’ll discuss all of them.
By understanding the key hormones that dictate your hunger, we can manipulate this system to conquer your cravings and make you feel full for longer.
OK then - let’s begin.
In 1950, a rare strain of mice was discovered that weighed 3X that of normal mice. Scientists called them “ob” mice - short for obese. These mice had a rare mutation that gave them insatiable appetites - which lead to morbid weight gain.
For decades, no one knew exactly what was causing the insatiable appetite in these mice. And then, in 1994 - a full 44 years since their original discovery - Dr. Jeffery Freidman finally found the answer: leptin.
Dr. Friedman discovered that these mice had a genetic mutation that rendered them unable to produce the hormone, leptin. His research suggested a new model for appetite regulation in humans - one where the rising and falling of the leptin is what determines our level of hunger.
Here’s how that model works...
In normal people, leptin is produced by fat tissue. When we overeat and gain body fat, leptin levels naturally rise - which, in turn - signals our brain to reduce appetite. When we lose fat, leptin levels naturally fall - and the resulting lower leptin level signals our brain to increase appetite.
It’s a nice story, and there’s certainly some truth to it. But as studies in obese patients showed, the real story is far more complex.
While leptin plays a role in appetite, it is by no means the singular appetite-controlling hormone that it was once thought it to be. There’s more to this story. Leptin is one of a few hormones that play a significant role in managing hunger and appetite. Here is another…
Ghrelin is public enemy #1 when it comes to controlling hunger. And that’s because ghrelin directly stimulates appetite and hunger. Ghrelin has also been implicated in pathways of reward-driven feeding and in the pathophysiology of obesity (for more on that, click here). And not surprisingly, abnormal ghrelin response has been implicated as a key factor in a variety of eating disorders!
The level of ghrelin in your body typically increases when your stomach is empty and decreases when the stomach is full. And this is important, because we can take advantage of the decrease in ghrelin that results from a full stomach.
More on that later. For now, let’s continue with our brief overview of human hunger.
Cholecystokinin (CCK) is a hormone that is produced in the gut and has a variety of effects on appetite and digestion. Of the many downstream effects of CCK release, the one we’re most concerned with is the power of CCK to increase feelings of fullness.
With the ever-increasing rates of obesity and overweight individuals, scientific interest in CCK has increased in recent years. However, much is still unknown about CCK and there have been no relevant therapeutic outcomes targeting the hormone to-date.
GLP-1 is normally released prior to food intake. It promotes insulin and inhibits glucagon - which, in tandem - decreases food intake by increasing satiety (the feeling of fullness).
Studies have shown positive results using GLP-1 to treat diabetes - and this has led to scientific interest in using GLP-1 to promote weight loss. But no conclusive studies on GLP-1 and weight loss have been published to-date.
You’ve most certainly heard of insulin and glucagon before. Both hormones are secreted by your pancreas - and the interplay between these 2 hormones is what regulates your blood sugar.
In oversimplified terms: when blood sugar is high - typically after a meal - an insulin spike causes your cells to take up glucose and store it as glycogen. When blood sugar is low - typically between meals - an increase in glucagon causes your cells to break down glycogen and release glucose into the bloodstream.
While we don’t yet fully understand how the interplay of insulin and glucagon affects hunger - we do know that these 2 hormones are inextricably linked to the balance of hunger and satiety. And as we’ll see, the dietary choices you make have a huge impact on the circulating levels of insulin and glucagon in your body.
It’s clear that our scientific understanding of appetite is incomplete. But just because we don’t fully understand how appetite is regulated, that doesn’t mean we don’t have real strategies for mastering hunger.
And now that you have a basic knowledge of the key hormones that regulate hunger and appetite, it’s time to learn how we can leverage the power of these hormones (and more) to control your cravings!
Pictured: How you'll feel after mastering your hunger!
We’ll get to some hunger-destroying tips and tricks later. First, we need to talk about the most important factor for appetite suppression:
Your diet.
What you eat directly impacts your hormonal response - and thus, your satiety. Which means...if you want to control your appetite and master hunger for good, you need to eat smart. Here’s what you need to know about appetite suppressing foods and diet.
Eating a significant amount of carbohydrates leads to a spike in insulin. And once this insulin drops, you’re likely to feel sluggish and hungry. This effect is especially pronounced when you eat easily digestible carbs like sugars and starches - which is why you can drink 1000 calories of sugary soda without ever feeling full.
High carbohydrate intake also affects the balance of hunger hormones beyond insulin. And these effects can severely limit your ability to control your cravings.
One study found that - compared to low carbohydrate diets - high carb diets can decrease basal metabolism and increase hunger through the leptin and ghrelin pathways. Another study found that consuming sugary food promotes a specific kind of hunger - where you crave more sugary food! (For a deep-dive on this topic, we recommend listening to Dr. Alexander Sisti on Super Human Radio)
And these data are not alone! Countless studies to-date have shown that higher carb intake (especially sugar) leads to increased hunger and reduced satiety. Thus...
If you want to control your hunger, it’s a great idea to cut carbohydrates. And if you do eat carbs, be sure to avoid foods that are high in sugar or starch. Instead, go for foods that have a high fiber content - as numerous studies show that dietary fiber can help offset the appetite-enhancing effects of sugar.
But better yet - skip the carbs completely and embrace the hunger-destroying power of low-carb, fat and protein-rich diet! This used to be difficult - as the world was missing the delicious low-carb snacks that exist today. But with mouth-watering, low-carb treats like the Legendary Protein Pastries and Protein Sweet Rolls - it’s easier than ever to satisfy your sweet tooth and kick hunger cravings with a low carb diet!
Unlike carbohydrates, fat and protein have positive effects on satiety. This means that eating fat and protein will help you combat cravings and feel full for longer.
The satiating effects of fat and protein have been demonstrated in countless studies to-date - like this one. And while all of the reasons are not fully understood (are you sensing a theme here?), here are some proposed mechanisms:
Whatever the exact reasons, we do know this: fat and protein make you feel full.
If you eat a ketogenic diet, you know this first-hand. Millions of people manage their weight with keto diets because it’s almost IMPOSSIBLE to overeat when your calories come from protein and fat. You’re simply too full!
For more on this, check out the video below from our friend, Thomas DeLauer!
And even if you eat a more traditional, carb-inclusive diet - you know that a sugary snack does NOTHING to curb hunger, while high-fat or high-protein snacks can leave you full for hours!
For a delicious, on-the-go hunger destroyer, try our Legendary keto nut butters or keto tasty pastries. Or...keep reading until the end of this article and check out our DIY recipe for hunger-busting jello squares! Whichever you choose, the truth is clear…
If you want to conquer your appetite, the first step is to cut carbs and eat a fat and protein-based diet. Once you do that, here are some amazing health hacks to further support your war on hunger!
Forget about sensa or the dozens of ineffective diet pills. They don’t work. But here are some appetite suppressants that actually will help you reduce hunger.
Garcinia Cambogia is a fruit natvie to India and Southeast Asia. The rind of Garcinia Cambogia contains a chemical called hydroxycitric acid (HCA) - which has been studied as an appetite suppressant.
As you might have guessed - there are all sorts of products containing Garcinia Cambogia extract that claim to help tame your appetite. And here’s the interesting thing…
There’s no conclusive evidence as to how or if Garcinia Cambogia works. But we at Legendary Foods have all tried Garcinia Cambogia products to suppress appetite - and surprisingly - many of these supplements actually kind of work!
We were skeptical when the Garcinia Cambogia supplement arrived. But we tried it at 2pm each day for an entire week, and found that it was a bit easier to make it to dinner time without succumbiing to any snack cravings.
So, yes. Taking Garcinia Cambogia can help you keep your appetite at bay and hold you over until your next meal. But it’s by no means the BEST appetite suppressant.
Hoodia Gordonii - also known as “Bushman’s Hat” - is a leafless, succulent plant native to Africa. Like Garcinia Cambogia, there’s not any solid science showing that Hoodia can effectively suppress appetite. However, that hasn’t stopped plenty of marketers from trying to convince you otherwise!
If you do a quick search on Amazon, you’ll notice a bunch of products advertising the benefits of Hoodia for appetite suppression. And as with Garcinia Cambogia, we’ve tested most of these products personally. Our team found that Hoodia can also help you get to the next meal, but there ultimately isn’t a huge effect on appetite suppression. Which brings us to our exciting conclusion…
If you really want to suppress appetite and control hunger - here’s what you need to do.
While extracts like Hoodia Gordonii and Garcinia Cambogia can help hold you over until your next meal, the ACTUAL best appetite suppressant is glycine - the primary amino acid in collagen protein. Glycine has powerful appetite suppressing effects and is easily the most useful appetite suppressant around. In fact, the team at Legendary Foods has tried just about every appetite suppressant in the world, and glycine is the only supplement we still use today.
The exact mechanism by which glycine destroys hunger is largely unknown. But we do know that much of glycine’s effectiveness comes from its ability to enhance expression of adiponectin - a hormone secreted from fat cells that has been shown to increase insulin sensitivity and regulate metabolism.
Regardless of the mechanism, glycine works. So if you want to master hunger once and for all, you need to leverage the craving-killing power of glycine.
Here’s how to do it…
The easiest way to take advantage of glycine’s appetite suppressing effects is to make some delicious, high glycine jello squares. These squares are almost 100% collagen protein, and very low in calories and carbs. This strategy has been secretly used by fitness competitors and recommended by people like people like Joel Greene for years!
Pictured: A hunger-destroying, high-glycine treat!
Anytime you feel compelled to overeat, simply open the fridge and eat a few squares. You’ll be AMAZED at how effective these snacks are at staving off hunger - especially when combating the late-night cravings that sabotage so many people’s diets.
Now...you could spend weeks experimenting with different high-glycine jello recipes in the kitchen. Or, can use our very own Jello Recipe below!
This recipe was created by Shannan Penna, the brain behind Quest Nutrition’s Quest Bars and our delicious nut butters at Legendary Foods! Shannan is a certifiable GENIUS in the kitchen who has mastered the art of making insanely delicious low carb treats - including cinnamon rolls, cheesecake, pizza rolls, lasagna. You can find these recipes and more on her Instagram page: @QuestCreator
To create these high-glycine jello blocks, you’ll need:
And once you procure these ingredients, here’s how to make some glycine-rich jello treats!
Step 1: In a large bowl, add your 17 scoops of gelatin and then add the cold water.
Step 2: Stir immediately and continue stirring until the gelatin is fully dissolved. Some clumps may appear, but that’s ok.
Step 3: Add in the sweetener and liquid water-enhancing flavor liquid. Stir and mix as much as possible.
Step 4: Add in the boiling water. Stir until all gelatin has dissolved.
Step 5: Pour into a square or rectangular baking dish or Tupperware style container. Chill in the fridge overnight.
Step 6: Remove container and cut jello into square blocks of your desired size. This recipe typically makes 16-20 blocks.
And...that’s it! In just a few short steps, you can create a high-glycine treat that tastes amazing and kills cravings!
Let’s be honest. Mastering your appetite is TOUGH! But if you follow the advice above, you can effectively suppress your appetite and manage hunger for good. And mastering hunger isn’t just a fun party trick. Being able to effectively manage your food intake and make smart eating decisions will benefit you for life!
So - to recap - if you want to effectively suppress appetite, here’s what you need to do…
Let’s start with the facts. You can build muscle on a ketogenic diet. And you don’t need any added carbs to do it. In this article, we'll tell you how to build muscle on keto.
]]>Let’s start with the facts. You can build muscle on a ketogenic diet. And you don’t need any added carbs to do it.
Don’t believe me?
Just look at any of the countless bodybuilders who have built and maintained muscle on a low carb, ketogenic diet. Or…just keep reading. Because we’ve done the work - so you don’t have to.
In this article, you’ll learn everything you need to know about how to build and maintain muscle on a ketogenic diet. We’ll tell you the secrets to building muscle the smart way - and how to support your gains with a low carb, keto diet.
OK then, let’s get started!
When you start eating a ketogenic diet, there’s a real temptation to aim for the highest ketone values possible. The ketone blood meter and instagram community make it easy to gamify your diet. And this leads many people to continually increase their fat intake in an endless pursuit of higher and higher ketone values.
Don’t do this.
If you want to build muscle on keto, you need to resist the temptation to maximize your ketones. You need to set aside any feelings of keto envy, and commit to a macronutrient ratio that supports your bodybuilding goals.
Here’s how to do it...
If you’re looking to build muscle on any diet, the most important thing you can do is eat more protein. The amount of protein you eat directly affects your ability to build muscle and shred body fat. In fact, even in a calorie deficit, higher protein intake can help you build and maintain muscle mass!
In 2016, researchers at McMaster University published a study showing that - even when calories are kept equal - higher protein consumption leads to greater fat loss and increased muscle mass.
In the study, 40 young men underwent a grueling month of intense diet and exercise. The men were split into 2 groups - with both receiving 40% less calories than their daily maintenance amount. The only difference between the two groups was this: one group had a higher protein intake, and the other had a lower protein intake.
All other variables were controlled for and kept constant. And at the end of the study, here’s what happened...
- The higher protein group gained an average of 2.5lbs of muscle, while the lower protein group maintained or lost their original muscle mass.
- The higher protein group lost an average of 10.5lbs of fat, while the lower protein group lost only 8lbs on average.
So...the science is clear.
If you want to build and maintain muscle mass - you need to increase your protein. And this idea isn’t just a scientific consensus, it’s a universally accepted principle in the bodybuilding community. That’s why you’ll often hear bodybuilders quote this age-old wisdom, “when life gives you lemons...ask for something higher in protein!”
So...how much protein is enough protein?
For beginners, start with at least 0.5g grams of dietary protein per lb of body weight. And once you’re training hard, we recommend 1.0-2.0 grams to build and maintain serious muscle mass.
Remember, if you're in deep ketosis and maintaining very high ketone blood values, it's going to be very difficult to build muscle. But if you increase protein and maintain lighter ketosis, you'll have no problem supporting significant keto gains!
And, of course, if you're looking for keto-friendly, high protein foods - check out our Protein Pastry and Protein Sweet Rolls.
In the past, fat was widely viewed as a villain in the bodybuilding community. But the real villain of bodybuilding is a diet that is high in fat AND carbs. Both macronutrients are primarily used by your body as fuel, rather than building lean muscle. So if your diet is mostly fat and carbs, you’ll be severely hurting your ability to build muscle and shred body fat.
Pictured: A cabinet FULL of low-fat foods! :)
Bodybuilders have always understood this fact. And that’s why a traditional (non-keto) bodybuilding diet is high in protein and carbs, and very low in fat.
And here’s the truth…
If you train hard and control your calories, a high carb, high protein diet can give you an impressive physique. But if you want to build muscle and enjoy the numerous health benefits of a ketogenic diet, you’ll need to significantly cut carbs.
When you significantly cut carbs (below 50g per day), there is a real adaptation period that can discourage many bodybuilders from maintaining a keto diet. During this period, muscles can appear flat as the body depletes glycogen stored in lean muscle and adapts to using fat as a major fuel source. And that leads many bodybuilders to abandon their low carb, keto diet early on in the process.
But for those that adjust and become keto-adapted, the health benefits are very real. You’ll likely feel sharper and more mentally focused, you’ll be able to drop fat without feeling hungry from your caloric deficit, and you’ll no longer be a victim of the “mid-day crash” that carb-eaters so painfully endure.
By cutting carbs and increasing your protein, you can enjoy bodybuilding success AND the amazing benefits of a keto diet. You just need to make sure you do one more thing...
Your body needs fuel. And if you’re not taking in enough calories to support your fuel needs AND support muscle growth, your body will prioritize energy over muscle - every time. Which means, if you’re not taking in enough calories, you’ll never be able to maximize muscle gain.
To maximize muscle gain on a keto diet (or any diet), you need a calorie surplus. And here’s a hard truth for some: you will gain some body fat in addition to the muscle you gain. But you can minimize this body fat by keeping carbs low and embracing the muscle-building power of a modified keto diet. And to recap what that “modified” keto diet is, here are your 3 diet tips to remember for keto bodybuilding success:
1. Keep protein high to build muscle
2. Cut carbs to reduce body fat and maintain nutritional ketosis
3. Eat enough calories to support your keto gains
And...that’s it! If you follow this diet plan, you’ll be able to build muscle and eliminate body fat on a keto diet. Well, kind of…
You also need to do the hard part: work out.
We’ve all heard the term “work out” before, but few of us are as intentional as we should be when it comes to physical fitness. If your goal is to build muscle on a ketogenic diet, you need to do more than just vaguely “work out”, you need to train with one major goal in mind: hypertrophy.
Hypertrophy is the thickening of muscle fibers. This process is what gives bodybuilders their big muscles and impressive physique. It’s triggered by the daily stressors they place on your bodies in the form of intentional workouts. So if you want to build muscle - on ANY diet plan - you need to work out.
While there’s still much undiscovered about the process of hypertrophy, we do know is this...
To encourage hypertrophy and maximize your keto gains, you should focus on 3 types of physical conditioning: mechanical tension, muscle damage, and metabolic stress.
Yes, but there's a few important concepts to understand. Let's start with perhaps the most impactful: Mechanical tension.
Mechanical tension is the most obvious form of exercise you can do to build muscle. It involves lifting heavy things to apply intense stretching forces on your muscles.
Over time, the consistent application of these stretching forces is what leads to serious muscle growth.
So if you want to get stronger on a keto diet, you need to use mechanical tension exercises correctly. This means lifting heavy weights with no more than 15 reps at a time. This does not mean doing 50 reps of a lighter weight and calling it a workout.
Your goal is to generate as much force as possible in each rep - and over time - build up to higher and higher weights. That way, you can maximize the applied force and thus maximize your gained muscle mass.
But here’s where things get really interesting…
While lifting heavy weights is the best way to get stronger, it’s not actually the lifting of the weight that generates most of your gains. It’s the lowering of the weight!
Imagine a standard bicep curl. There’s the concentric (positive) phase, where you curl the weight up toward your shoulder. And then there’s the eccentric (negative) phase, where you straighten your arm and lower the weight back down.
Studies have shown that it’s actually the eccentric phase that is responsible for the majority of your muscle-building. And that’s because more muscle damage occurs during this phase, since the mechanical forces are applied to your muscles while in the extended position.
Muscle damage is critical to building muscle - especially the contractile proteins that make up the solid mass of your muscles. But too much muscle damage can inhibit your ability to train effectively. Thus, you’ll want to segment your workouts so that you’re damaging different muscle groups on different days.
This gives your muscles time to grow and recover between training sessions, and allows you to fully focus on correct form - especially during the eccentric phase. And since you’re following our muscle-building keto diet plan (see above), you’ll have plenty of protein to support your recovery and continued gains!
Metabolic stress involves limiting the energy supply to your muscles during a set. This is responsible for the “pump” and “burn” feelings so often described by bodybuilders and casual gym-goers alike. It’s believed that metabolic stress helps build the sarcoplasmic elements of the muscle as well as the contractile proteins - meaning that it contributes to both size and endurance.
You’ve been told that the “burn” comes from a buildup of lactic acid. But this isn’t actually true. It’s actually the hydrogen ions from cellular metabolism that causes this burning pain. And if you’re feeling this sensation, it means that you’re on your way to making some serious gains.
To maximize your metabolic stress, you’ll need to maintain constant tension on your muscles throughout each set. You can do this by pumping each rep with consistent frequency and not stopping mid-set to recover or catch your breath.
Push through the set and maintain the tension to achieve your maximum burn!
Many people associate low carb, ketogenic diets with weight loss. And that makes sense, because so many people are currently implementing a keto diet to lose weight. But the truth is, you can enjoy the amazing health benefits of a ketogenic diet and gain muscle. You just need to modify your diet to support muscle growth and train effectively to maximize your keto gains!
If you're looking to start on your keto bodybuilding journey, look to our keto-friendly lineup of Protein Pastries, Protein Sweet Rolls, and Nut Butters to support your diet along the way.
If you have any problems building muscle on a ketogenic diet, please reach out to us at any time. We’re about giving you the tools you need to achieve optimal health. And that starts with having the best information.
]]>Keto rash is typically defined by a symmetrical rash covering the neck, back and shoulders. But in rare cases, it can appear elsewhere on the body. It’s an unsightly rash that can seemingly last forever. And for those that suffer from keto rash, the widespread and constant itchiness can be an extremely annoying problem.
However, the biggest problem with keto rash is not the rash itself, but the lack of information surrounding the condition. The truth about keto rash has been so obscured by misinformation - that sufferers are left with no real answers as to what causes it, and how to treat it.
Lucky for you, we’re here to help.
In this article, you’ll learn some reasons why keto rash develops in your keto diet - and what you can do to potentially resolve it. But before we do that, let’s take some time to clear up all the confusion.
There’s a ton of confusion around the topic of keto rash. And that’s because - when it comes to prurigo pigmentosa - almost every other health and nutrition blog gets it wrong.
If you do a quick google search on keto rash right now, you’ll find a laughably long list of causes and cures - each one more ridiculous than then next. But you can skip the search and save your time. Here’s what keto rash isn’t…
- It’s not a skin or hygiene problem;
- It’s not the result of ketones “leaking” through the skin;
- It’s not because ketosis has negatively altered your gut bacteria;
- It’s not a keto-induced inflammatory response; and most importantly...
- It’s NOT because your body can’t handle nutritional ketosis.
The cause of keto rash is actually quite simple.
Keto rash should actually be called “protein deficiency rash” (or, PDR for the acronym crowd). And that’s because keto rash is not caused by your diet being too ketogenic; it happens when your diet is too low in protein.
Simple as that.
When people transition to a ketogenic diet, they’re often overly concerned with keeping dietary fat as high as possible. Many people even push their fat intake to over 80% or more of their total calories.
Why? Seeing positive results from a high fat diet can make you think, “if high fat is good, higher fat must be better…”
But if you focus too much on increasing the fat percentage of your diet, you can end up with a real deficiency in dietary protein. And that’s when you may start to develop an itchy and unsightly rash.
It is not current known why a protein deficiency leads to keto rash, but leading theories indicate that it is related to the combination of protein deficiency AND high levels of circulating ketones. That’s why, for some people, a keto rash can even appear after extended periods of fasting! When protein intake drops and ketone levels rise, keto rash can become a serious problem.
But here’s the good news…
We do know enough about keto rash to propose an effective solution. And this isn’t just a theoretical solution. We’ve tested this ourselves and seen positive outcomes in countless others.
If you want to improve your keto rash, you may want to try increasing your protein.
If you know anything about dermatology, you know that skin issues are confusing!
There’s acne, hives, itchiness, rashes, bumps, bruises and everything in between. And even after careful analysis of an issue, it can still be impossible to tell exactly what’s wrong.
That’s why many people don’t spot keto rash; they mistake it for one of the hundred other skin conditions out there! Still, we do have a few signs and symptoms that could indicate if your rash is keto-related:
In truth, it’s the final sign that’s key here. Other rashes or skin conditions are unlikely to turn a brownish color, so if you spot this on your skin, there’s a strong possibility it’s keto rash.
If you’re struggling to understand if your rash is a keto rash, look no further - because we’re here to help. Below is an outline of the stages of keto rash and how to identify if you’re dealing with prurigo pigmentosa.
In this stage, you’ll likely notice light pink, raised skin lesions around your neck, back, and shoulders. Here’s what they typically look like...
In this stage, you’ll have a pronounced rash that covers the same area where the early rash developed. You’ll find numerous skin lesions (called papules) - some of which contain liquid or puss. If your rash looks anything like the below, it’s time to take keto rash seriously.
Once you start treating your keto rash (keep reading to learn how), you’ll enter this phase of resolving lesions. The rash will recede, and the papules will crust and appear darker in color.
As your rash heals and recedes, the area that was once covered in pink papules will show a pattern of darker pigmented spots. This is called “reticulated hyperpigmentation", and may last for a long time after the rash is resolved. Which means, it’s even more important to get out in front of keto rash, and resolve it before it can reach a more severe stage. And the first step to avoiding keto rash is understanding exactly what keto rash is!
Keto rash can be cured and all that’s required is some patience and a few lifestyle changes. We recommend following these tips if you want your rash to go away as quickly as possible.
Keto rash can be cured and all that’s required is some patience and a few lifestyle changes. We recommend following these tips if you want your rash to go away as quickly as possible.
Time is the great healer; don’t worry if your rash doesn’t go away within a couple of days. Even the quickest treatment will likely take at least a week to start working. Remember, your rash formed due to changes in your body, so you need to wait for these changes to revert.
Keep your skin hydrated and moisturized to look after the rash. It feeds the skin and stops the rash from drying out and becoming itchier. As such, you’re less likely to scratch the rash and make it worse. This is a vital step in giving it time to breathe and recover naturally.
Getting a wide range of vitamins and minerals will help your skin recover and see an end to your keto rash.
A simple way of doing this is by eating more fruit and veg. This has the side effect of flooding your body with antioxidants, which can also fight against the rash and prevent it from coming back in the future.
You’ll want to also stop any of the unnecessary keto rash treatments found on other blogs. You can find a list of these treatments - along with the reasons they don’t work - below...
An antibiotic like doxycycline is an effective treatment for bacterial infections - including those that occur on the skin. But keto rash is not a bacterial infection - so there’s no reason to use doxycycline or any other antibiotics. As well, there can be serious side effects from oral antibiotics (like doxycycline) that make them especially not worth the risk.
Just like antibiotics, these creams are usually targeted at bacterial infections. Unless you find a cream that can transdermally deliver significant amounts of dietary protein, then save your money and skip the skin creams.
Just like keto rash, the term “essential oil” is a confusing misnomer. And that’s because essential oils like lavender and rosemary extracts are not “essential” at all.
If your goal is to have a nice-smelling house or apartment, then go ahead and grab some essential oils. But if your goal is treating keto rash, you can ignore essential oils.
Apple cider vinegar is an acidic compound. And thus, it certainly has antimicrobial properties. However, keto rash is not caused by skin bacteria - so apple cider vinegar is a misguided treatment plan
Bile salts like cholic, deoxycholic, chenodeoxycholic and lithocholic acid are often touted as a supplement to look into if you’re dealing with keto rash. If you want to use these supplements, we won’t stop you. But we wouldn’t expect any of them to magically cure your keto rash.
Many keto rash treatments focus on the idea that ketones contained in sweat can dry out your skin and encourage bacteria growth. Thus, the recommended solution is to wear lighter clothing - especially in hotter climates.
While there is some evidence that suggests acetone may encourage bacterial growth (link), the idea that acetone excreted through the skin can cause a severe rash is a major stretch. Furthermore, if this was the cause of keto rash, we’d expect the incidence rate for keto rash to be far greater than it currently is for people in nutritional ketosis.
So...if you want to wear lighter clothing, feel free. But don’t expect your keto rash to disappear after a quick wardrobe change.
Pictured: A fashionable summer look that won't treat your keto rash.
No matter what you read on the topic of keto rash, you’ll inevitably encounter advice to improve your personal hygiene. This includes advice to take more showers, wash your body with soap and water more regularly, and even keep your fingernails short.
While improving your personal hygiene is always recommended for all humans, we don’t suspect you’ll find much benefit for keto rash. And if you’re not trimming your fingernails already, keto rash isn’t the reason you need to start.
Here’s the truth...eating more carbs will work to treat keto rash. But if your goal is to stay in ketosis, then eating more carbs is NOT a viable treatment at all.
If you simply stop eating keto and embrace a Standard American Diet (SAD), any instance of keto rash will likely disappear. But over time, you’ll have bigger problems - as the consequences of this diet may wreak havoc on your health.
As well, the reason keto rash disappears with increased carb intake is most likely due to the protein-sparing effect of carbs. Meaning, that because more carbohydrates are present to be used for energy, some protein is spared from fuel metabolism and able to be used for other important functions.
So...while increasing carbs may seem like a tempting strategy, there is an equally easy solution that may allow you to maintain ketosis AND improve that annoying keto rash.
And here it is…
If you want to improve your keto rash, you should try increasing your protein. Consuming 1 gram per pound of body weight per day is a great place to start. But 1.5 g/lb will clear up your keto rash even faster.
Maintaining protein at 1-1.5g/lb will allow you to avoid troublesome reactions (like keto rash) while still enjoying the benefits of nutritional ketosis. And once your rash is completely gone, you can still achieve impressively high ketone values on certain days. You just need to cycle protein higher on a regular basis in order to prevent keto rash from ever developing again.
Implementing a higher protein diet for 2-3 days each week is highly recommended, and it’s best if these days are non-consecutive. That way, you can maintain ketosis (and impress your friends with your sky-high ketone readings) without risking the development of an extremely annoying rash.
And, of course, if you’re on a mission to increase your protein – look to our Protein Pastry and Protein Sweet Rolls to help. With 20g protein, 4-6g net carbs, and 1g sugar (or less), we’ve got you covered.
Ketosis is a natural metabolic state defined by your body using significant amounts of ketones for energy. When your glucose stores are low, your body converts fat into ketones - and those ketones can be used for energy. Which means...to reach a state of ketosis, you need to deplete your glucose.
Most people reach ketosis gradually by eating a standard ketogenic diet: high fat, moderate protein, and very low carbohydrate. Carbs must be limited to keep your glucose stores low and prevent your body from preferentially using glucose for energy. Protein can’t be too high on a ketogenic diet because your body can easily convert protein to glucose. And fat makes up most of your diet because…
A. Fat converts directly to ketones; and
B. You need calories to live. And you can’t get the majority of your calories from carbs or protein without decimating your ketone levels.
The Benefits of Reaching Ketosis
The primary reason people wish to reach ketosis is for weight loss. It’s the most well-known benefit of a ketogenic diet - and studies back this up.
One particular study found that entering ketosis led to changes in the subject's metabolic rate and showed a meaningful decrease in body fat and overall body weight.
Another study looked at ketosis and its impact on appetite regulation, discovering that you’re likely to feel less hungry while following the ketogenic diet. Thus, you eat less food and can lose more weight.
Aside from weight loss, other benefits of reaching ketosis may include:
Every individual is different and you may see other benefits that a friend or someone else doesn’t encounter. What’s undeniable is that entering a state of ketosis can and will help you lose weight. That’s why it’s become such a popular weight-loss diet in recent years - and is followed by many famous athletes.
If you stick to this kind of “standard” ketogenic diet (as outlined above), you can expect to reach ketosis in a matter of days. In fact, most people will register significant ketones (>0.5) in just 2-4 days! From there, you can increase your ketones by upping your fat percentage or simply through a combination of exercise and sticking to a baseline ketogenic diet.
That’s the right strategy for entering ketosis. But for some people, 2-4 days is just too slow.
If you want to reach ketosis in 24 hours, you need a different approach. It’s gonna be painful, and we don’t recommend it at all. But if you’re curious as to how this would work, keep reading - because here it is...
Your step-by-step guide to reach ketosis in just 24 hours.
To determine if you're successful (or not), you’ll need to measure blood ketone and glucose values.
If you do a quick search on how to measure ketones, you’ll find 2 options: blood ketone meters and urine sticks. While it may seem tempting to just pee on a stick, we highly discourage the use of a urine stick.
First off, urine sticks do NOT measure circulating ketones - they only measure the ketones that are leaving your body. Furthermore, if your goal is to reach ketosis in 24 hours, a ketone urine stick will NOT tell you if you’ve achieved your goal. Ketones will show up in your blood long before they show up in your urine. So for these reasons and more…
We recommend the Precision Xtra Blood Glucose and Ketone Monitoring System, but there are certainly other options you can use as well.
Whatever meter you choose, you’ll want to make sure your meter has the capability to measure blood ketones AND blood glucose. Because even though blood glucose fluctuates throughout the day and is generally less reliable as a measure of ketosis, it’s still an important measurement when paired with your blood ketone reading.
The pairing of blood ketone and blood glucose values will give you a snapshot of your metabolic state. And now that we know how to measure ketosis, we can move on to the real work - getting into ketosis in 24 hours.
If you stick to this kind of “standard” ketogenic diet (as outlined above), you can expect to reach ketosis in a matter of days. In fact, most people will register significant ketones (>0.5) in just 2-4 days! From there, you can increase your ketones by upping your fat percentage or simply through a combination of exercise and sticking to a baseline ketogenic diet. That’s the right strategy for entering ketosis. But for some people, 2-4 days is just too slow.
If you want to reach ketosis in 24 hours, you need a different approach. It’s gonna be painful, and we don’t recommend it at all. But if you’re curious as to how this would work, keep reading - because here it is...Your step-by-step guide to reach ketosis in just 24 hours. What to eat to get into Ketosis in 24 hours: A VERY Modified Ketogenic Diet
If you’re serious about reaching ketosis in 24 hours, then forget about food.
You need to shut the fridge, close the cabinets, and embrace the glucose-burning power of fasting!
If you maintain a low-carb diet leading up to your fast, you’ll have a much easier time. You won’t be as susceptible to the mental and physical crash that can accompany fasting. And thus, your mood and energy shouldn’t suffer.
Here's what your "modified ketogenic diet" will look like
Fasting will cause your body to burn through it’s stored glucose and force it to create a new kind of fuel - ketone bodies. But fasting alone won’t bring you to the promised land of nutritional ketosis.
To reach ketosis in 24 hours, you need to add another element to your game...exercise!
There are all sorts of reasons why you should exercise regularly. Exercise allows us to maintain lean muscle mass, enhance cardiovascular health, boost our natural immune defenses, and so much more. But if you want to achieve ketosis in 24 hours, you have just one goal with your exercise - burn glucose.
You can skip the heavy weights and slow movements. What we need is high-intensity cardio or resistance training. Engaging in activities like running, kickboxing, biking or high-intensity interval training (HIIT) will allow you to rapidly deplete glucose stores and prime your body to start making ketones.
As a general rule, you’ll want to work out in the morning. That way, you can burn through much of your glucose stores early on in your fast. Exercise can really mess with the accuracy of your blood glucose and ketone readings. That’s because the hormonal response to exercise causes stored glucose to be released from your liver and skeletal muscle - which temporarily raises the glucose in your blood.
So get it out the way early.
By placing your exercise session early in the day, you’ll have more energy to train and ensure a more accurate ketone and blood glucose reading at the end of your 24-hour keto adventure. But you’ll have a hard time making it through this adventure if you don’t pay attention to something else…
Remember, we don’t at all recommend trying to reach ketosis in 24 hours. There’s simply no reason to move this fast, when a gradual transition works so much better.
But if you do decide to go ahead with this 24-hour ketosis battle-plan, here’s something else to stay on top of: minerals.
When you deplete your glucose stores over a short period of time, you lose a TON of water. And along with that water, comes the depletion of water-soluble minerals like sodium, potassium and magnesium.
These electrolytes are essential to health and wellness. If you have a deficiency in any one of these elements, you’re definitely gonna feel it. So if you want to stay healthy and feeling good throughout the 24 hours, you need to manage your minerals.
We recommend a mineral supplement for anyone starting a ketogenic diet. And if you’re kick-starting your journey with a 24-hour regiment of fasting and exercise, this mineral supplement goes from “highly recommended” to “absolutely essential”.
There’s no way to account for your mineral loss with food - because you won’t be eating. So before you go full-steam ahead toward 24-hour ketosis, make sure you find a mineral supplement (or selection of supplements) that provides plenty of bioavailable sodium, potassium, and magnesium.
Congratulations! You’ve successfully reached nutritional ketosis in just 24 hours!
You’re tired, hungry, and sore. But you’ve learned a valuable lesson…
It’s best to achieve ketosis gradually - by eating a ketogenic diet.
To achieve ketosis the right way, it’s best to stick with the basis. Eat a ketogenic diet, work out regularly, and maintain your minerals. And when the sugar cravings strike - try low carb, keto-friendly snacks like our Protein Pastry or Protein Sweet Roll.
This way, you can comfortably transition to ketosis and enjoy all the health benefits that come from controlling blood sugar and increasing your circulating ketones!
And if you’re ready to really optimize your health, subscribe to our newsletter for more articles and information.
Stay healthy out there!
Team Legendary
It was 1963- Beatle-Mania was just beginning, Martin Luther King delivered the famous ‘I Have A Dream Speech’, and President John F. Kennedy was assassinated. It was also the birth year of the iconic, Toaster Pastries.
On a crisp spring morning in Battle Creek, Michigan the food giant Post announced the soon-to-come toaster prepared breakfast. Post would label their new product, ‘Country Squares’.
However, it was Posts’ biggest competitor that ended up beating them to the marketplace. These are the toaster pastries that America would come to know and love for decades.
The original toaster pastries were not frosted. It wasn’t until 1967 when the first frosted toaster pastries were introduced. The first four flavors were strawberry, brown sugar cinnamon, blueberry, and apple currant. To date, there have been over 200 flavors made.
There are approximately 2 billion toaster pastries consumed every year. In fact, in 2001 the U.S. military air dropped 2.4 million toaster pastries in Afghanistan.
While the popularity and consumption of toaster pastries continue to rise, so does obesity, diabetes, and metabolic disorders.
It wasn’t until more recent years that we’ve become educated on the harmful effects of the traditional toaster pastry. At Legendary Foods, we knew that something had to change.
People wanted that same great taste and experience of the iconic toaster pastry, but without all of the sugar and carbs. So we went to work. We worked relentlessly for over a year until we finally cracked the code..
57 years later, we created a toaster pastry with only 4g net carbs and less than 1g of sugar. We’re motivated to make 2020 the year of something special. The year where we can all enjoy this iconic product but stay committed to living a Legendary Life.
Get your Tasty Pastries TODAY!
You may have seen the phrase “net carbs” on a lot of labels lately. In fact, you probably know that we list net carbs on all of our flavored nuts and nut butters.
But why do we do this? Why does that little word, “net” make SUCH a difference
The answer, is fiber.
And that’s where things get interesting…
]]>You may have seen the phrase “net carbs” on a lot of labels lately. In fact, you probably know that we list net carbs on all of our flavored nuts and nut butters.
But why do we do this? Why does that little word, “net” make SUCH a difference
The answer, is fiber.
And that’s where things get interesting…
Fiber and Calories: What You Need to Know
Simply put, a fiber is any carbohydrate that your body cannot directly digest (and thus, create energy from). The word “directly” is key here, because as we’ll learn, some fibers do ultimately convert to calories.
There are two classes of fibers, soluble fiber – which dissolves in water, and insoluble – which does not dissolve in water.
If you only learn one thing, remember this:
Soluble fiber has calories. Insoluble fiber does not.
Now lets learn why.
It’s All About You(r Bacteria)
Don’t freak out, but you’re not really you. Your body is home to TRILLIONS of bacteria, each one with its own ambition and desires.
Well, maybe not that last part. But consider this: bacteria outnumber your own human cells by 10 to 1. And they’re hungry.
Many of your bacteria LOVE to chow down on soluble fiber. This process creates short-chain fatty acids (SCFs) which your body can directly use as energy.
This is why soluble fiber has calories.
How much energy? Well, let’s do the numbers...
Most estimates put the number of calories you get from soluble fiber at 2 calories per gram. And we at Legendary make it a point to include these calories on all our nutrition labels. That way, you know exactly what you’re eating.
Insoluble fibers are not metabolized by you or your bacteria, giving them a value of 0 calories per gram. These fibers pass through to your intestines and can aid in digestion.
And there you have it!
The comprehensive guide to fiber and calories.
If you have any questions about this or any other topic - hit reply or let us know in the comments below!
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The nutrition world is full of lies. From mislabeled products to hidden ingredients, it can be impossible to tell what’s really good for you. So we created a test. While it’s not perfect...this test is a GREAT way to tell whether or not a food actually supports your nutrition. Ready to give it a try? Ok, let’s begin!
]]>The nutrition world is full of lies.
From mislabeled products to hidden ingredients, it can be impossible to tell what’s really good for you.
So we created a test.
While it’s not perfect...this test is a GREAT way to tell whether or not a food actually supports your nutrition.
Ready to give it a try? Ok, let’s begin!
Get one of your favorite foods and take a bite.
How is it? Does it taste amazing?
If yes, then here’s the honest truth...it’s probably not good for you.
And that’s the problem with healthy eating. The foods that taste amazing are never the foods that support our nutrition.
This is why nutrition is a lifelong struggle for most of us. And there’s never been a way around this problem...
Until now.
Legendary Foods’ Blueberry Cinnamon Bun Nut Butter.
Creamy almond butter mixed with real blueberries and cinnamon bun flavor. And only 4g net carbs per serving! It’s all the amazing flavor of a sugary cinnamon bun - without all the excess sugar and carbs.
Add it to a shake or smoothie, or do what I do...and eat it straight out of the jar!
No one should sacrifice taste for nutrition. Now, healthy eating can taste amazing too.
Our entire lives, we’ve been told the same thing...
Nutrition is hard.
We’ve been led to believe that if we want to reach our nutrition goals, we have to sacrifice taste. We have to fight back cravings, deny the delicious, and embrace a life of flavorless solitude.
And yes, this kind of lifestyle can produce results. But it’s not the only choice.
There is another way. You can enjoy your food and support your nutrition too. You just need your secret weapon...
With seriously delicious low-carb nuts and nut butters from Legendary Foods, you don’t need to sacrifice flavor to reach your nutrition goals.
Don’t believe me? Try some for yourself.
Blueberry Cinnamon Bun Nut butter.
Available now on our site and Amazon.com
Try some today and let us know…
Does it taste amazing? :)
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1/4 teaspoon of sugar.
That’s the difference between normal blood sugar and someone with diabetes.
The importance of blood sugar to health and longevity cannot be overstated. There is perhaps no system in your body that’s more important or more tightly controlled.
And yet…
Every day, people load up on carb-rich meals and sugary snacks. Their bodies work overtime just to keep blood sugar in check.
They’re eating their way into chronic disease and poor health.
But not you.
Because here’s the good news...
You can control your blood glucose. There’s an easy way to do it. In fact, this method has been validated extensively with countless supporting studies.
Ready? Here it is...
Eat low carb.
In the past, eating a low carb diet meant hard work. It meant sacrificing the foods you love just for the sake of nutrition.
But nutrition is an idea. Sure, it impacts how you look, how you feel, your overall health, and ultimately how long you live.
But you can’t taste nutrition. Not like you can taste chocolate cake.
That’s why eating low carb was so hard.
Until now.
Introducing the Legendary Foods Sampler Pack.
Low carb living has never been easier with delicious low-carb nuts and nut butters from Legendary Foods.
You deserve food that tastes amazing and supports your nutrition. You deserve Legendary Foods.
There’s just one problem...
Maybe you can’t decide between 4 amazing flavors of seasoned almonds?
No problem. Try them all.
Maybe you can’t choose between our creamy and delicious flavored nut butters?
I get it. Every flavor is my favorite. So don’t choose.
Life is better with Legendary Foods. You get the amazing flavors you love - without all the excess carbs and sugar!
And with the new Legendary Sampler Pack, you can try them all :)
The Legendary Sampler Pack. Now available on our Website and Amazon.com
Try it today and let us know - which flavor do YOU think is the best?
And remember: you don’t have to choose. You can love them all :)
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Thanks to incredible brands like Legendary Foods, we don’t have to sacrifice the foods we love to reach our nutrition goals.
No more battles.
Just healthy, delicious food that supports our nutrition and satisfies our cravings!
Take Pecan Pie for example.
Just one slice of mouth-watering pecan pie is enough to sabotage your daily nutrition goals.
But what if you could have that sweet and crunchy deliciousness without the carbs and excess calories?
Well, guess what...
You can.
]]>We live in an amazing world. Think about it.
Communication is instant. We can travel cross-country in a matter of hours. And thanks to our smartphones, we have unlimited access to information.
But here’s the most amazing thing.
We have some seriously INCREDIBLE food.
In the past, nutrition was a never-ending war. Every day was a new battle between what tastes good and what’s good for us.
But not anymore.
Thanks to incredible brands like Legendary Foods, we don’t have to sacrifice the foods we love to reach our nutrition goals.
No more battles.
Just healthy, delicious food that supports our nutrition and satisfies our cravings!
Take Pecan Pie for example.
Just one slice of mouth-watering pecan pie is enough to sabotage your daily nutrition goals.
But what if you could have that sweet and crunchy deliciousness without the carbs and excess calories?
Well, guess what...
You can.
Confession time.
I love all the Legendary Flavored Nut Butters. I don’t know what I’d do without them.
Chocolate Banana Peanut Butter is next-level delicious. Apple Pie Almond & Cashew Butter is outrageously tasty.
But there’s one flavor I always come back to. The one that, now that I’ve had it, I can never live without.
You guessed it.
And I’m sure that once you taste it, your fridge is gonna look a lot like mine - stocked to the brim with a creamy almond butter that tastes even better than pecan pie.
This decadent blend of creamy almond butter and pecan crunch is always tempting me. But here’s the best part…
With just 2g net carbs per serving, I am happy to let temptation win :)
Try some today and let me know what YOU think!
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Here's something surprising...
The first Apple Pie recipe dates alll the way back to 1381...in England! It was written by Geoffrey Chaucer, famed English author and poet.
But while England may claim the invention of Apple Pie, they certainly can’t take credit for the delicious American tradition that exists today!
That’s because Apple Pie was boring and ordinary...until the Americans improved it :)
The light, flaky crust. The sweet, chunky apple cinnamon filling. These are American additions that truly make this dessert what it is today.
But here’s the MOST amazing thing about Apple Pie...
We made it better!
]]>Here's something surprising...
The first Apple Pie recipe dates alll the way back to 1381...in England! It was written by Geoffrey Chaucer, famed English author and poet.
But while England may claim the invention of Apple Pie, they certainly can’t take credit for the delicious American tradition that exists today!
That’s because Apple Pie was boring and ordinary...until the Americans improved it :)
The light, flaky crust. The sweet, chunky apple cinnamon filling. These are American additions that truly make this dessert what it is today.
But here’s the MOST amazing thing about Apple Pie...
We made it better!
Apple Pie Flavored Nut Butter. Now available on our site and Amazon.com!
Here's something I used to say...
“There’s nothing better than Apple Pie!”
Here’s what I say now…
“You’ve GOT to try Legendary Foods’ Apple Pie Nut Butter! It’s the delicious taste of Apple Pie, without all the carbs.”
I say this because it’s true. And while I am writing to you from Legendary Foods, that doesn’t mean I’m not telling the truth.
I honestly LOVE this Apple Pie Flavored Nut Butter. And I think you will too :)
And while we’re being honest, here’s another confession...
I'll never eat Apple Pie again. It just has too much sugar and carbs!
But you know what? I’m ok with that. In fact, I’m more than ok with that. Because I have something even better…
Legendary Apple Pie Flavored Nut Butter!
That's right. I have the delicious taste of Apple Pie - without all the extra carbs or calories.
Thanks to Legendary Foods, I can eat what I want without sacrificing my nutrition. And that’s something I could never get with traditional Apple Pie :)
But maybe you disagree. Maybe you think nothing can beat the real thing.
We want to know!
Are you ready to give up Apple Pie forever and embrace Legendary Foods' amazing Apple Pie Flavored Nut Butter?
Try some today and let me know what YOU think!
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I love sweets.
Chocolates, cookies, candy...all the greatest hits. There was a time in my life where I couldn’t live without them.
But then I made a decision.
In fact, I made the most important decision of my life. I decided to trade candy and sweets for something even better…
Optimal nutrition.
Here's what I used to call a snack...
When I decided to get serious about my nutrition, I gave up a lot of foods that I love.
But here’s the amazing thing...
I found that the more I avoided these sugary, carb-rich foods, the less I wanted them.
I was definitely strengthening my power of will. But it wasn’t just will power that kept me on track.
By avoiding unhealthy foods, I was actually changing what I craved in the first place!
And over time, I no longer craved ANY of my past vices.
Except one….
Peanut Butter Cups.
If I was writing this in 2015, I’d be hopeless.
There’d be nothing for me to indulge in that both satisfies my craving and doesn't sabotage my own nutrition.
But this is 2019. We live in a different world.
A world with Legenday Foods.
Mmmm, Peanut Butter Cup Nut Butter :)
Meet your new favorite craving.
Legendary Foods’ Peanut Butter Cup Nut Butter.
One spoonful of this creamy peanut butter mixed with real chocolate and you’ll understand why I can’t live without it.
And here’s the most amazing thing…
I no longer crave Peanut Butter Cups. They’re just not good enough!
If it’s not Legendary Foods’ Peanut Butter Cup Nut Butter, I don’t want it.
And I think you’ll feel the same way :)
Mmmm, it even comes in a squeeze pack!
So tell us…
Which do YOU prefer?
Regular ol' Peanut Butter Cups or Legendary Foods’ Peanut Butter Cup Nut Butter?
I know which one I like best. But I want to know if this nut butter is that amazing to you!
Email us at lf@eatlegendary.com and let us know!
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Every night I brush my teeth, turn out the lights, and get into bed. Then I do something you don’t….
I tape my mouth.
And if you want better sleep, you should too.
Looking for deep, restorative sleep? Keep reading :)
We all know mouth breathing is wrong. And there’s a lot of reasons why.
For starters, breath inhaled through your nose is warmed, moistened, and mixed with nitric oxide. This eliminates harmful bacteria and optimizes gas exchange in your lungs.
And because of the way our nasal passages are structured, nose-breathing actually INCREASES the amount of oxygen you can take in during a single breathing cycle! This alone should be enough to make you a lifelong nose-breather.
But nose-breathing does something even MORE important...
It increases carbon dioxide in your blood.
More carbon dioxide (CO2) in your blood means more free oxygen for your tissues.
And here’s why...
If you remember high school chemistry, you’ll know that red blood cells (RBCs) carry oxygen throughout the body. What they probably didn’t teach you is that CO2 can ALSO bind these RBCs.
And here’s something amazing...CO2 actually OUTCOMPETES oxygen at this binding site. This means that when CO2 levels are high in the blood, it frees up more oxygen to be absorbed by your tissues!
Optimal Nutrition is also important for sleep. Try our delicious nuts and nut butters!
At this point, you’re probably saying… “OK. I get it!”
And maybe you do. Maybe you already breathe through your nose ALL day.
But...What about when you sleep?
It’s time to decide. Who are YOU going to be?
Every night, billions of people around the world play a game of chance. They turn out the lights, close their eyes, and hope for the best.
Are you like THEM? Or do you take control of your own health?
I choose control. And if you’re like me, you don’t close your eyes and hope for a healthy night’s sleep. You close your eyes AND your mouth - and exert full control over your breath.
Take control of your own breath.
When I first heard about mouth taping, I was of course a bit skeptical. But the theory made sense, and I’m always interested in ways to improve my sleep.
So I tried it...I taped my mouth.
The first thing I noticed was just how CLEAN my teeth were upon waking. I’m talking “just brushed” clean.
But most importantly, I noticed a remarkable improvement in my sleep.
- I was no longer waking up multiple times a night;
- I was no longer waking up groggy or tired in the morning. And even more surprising;
- I found myself drinking A LOT less coffee.
And that’s all it took for me to become a lifelong mouth-taper. So if you’re ready to take control of your own nighttime breathing, here’s how to get started.
Step 1: Go online and purchase some micropore paper tape. I like this brand, but you may find another one you like better.
Step 2: Each night, place a small piece of tape over your mouth. I just cover the middle portion of my mouth. That's enough to keep my mouth closed and force air to flow through my nose.
If you’re at all concerned about safety, make sure you peel an edge. That way, you can remove the tape quickly and easily.
Step 3: Repeat and share your results.
I mean it. We want to know!
How does mouth taping work for you? What changes do you notice, if any
Email us or share your thoughts in the comments below!
There is nothing more valuable to me than a good night’s sleep, and mouth tape is CRITICAL to my process. But maybe I’m an outlier - and that’s important to know.
So please, reach out and let us know how mouth tape works for you :)
This is how well I sleep after incorporating mouth tape :)
On the other hand…
Maybe you think this is ridiculous and you want to let me know. If that’s the case, I’d love to hear from you too!
Optimal health is the goal, and we’re in this together.
Email us and let us know what YOU think! Or share your thoughts in the comments below.
I’d close with good night and good luck. But if you’re taping your mouth, you won’t need it :)
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Three words for you...Calorie. Free. Pizza. Imagine being able to eat ALL the pizza you want. ALL day long. With zero consequences.
]]>Three words for you...
Calorie. Free. Pizza.
Imagine being able to eat ALL the pizza you want. ALL day long. With zero consequences.
It’s the HOLY GRAIL of food. And we spent YEARS in the R&D lab trying to make it happen.
But you know what?
We failed.
We couldn't make a calorie-free pizza.
But here's the good news...
We made the next best thing.
Meet your new favorite snack:
The taste of pizza - with WAY LESS carbs and calories. One taste and you'll agree - our failure was WORTH IT.
People are even telling us that these almonds are BETTER than pizza. And we can't believe it.
Pizza Flavored Almonds have quickly become the top-seller here at Legendary Foods. They've sold out at 7-Elevens, Vitamin Shoppes and other locations all around the country.
And now they're available to you - with just a few clicks.
Order them HERE or on Amazon.com
And let us know!
Are Pizza Almonds really better than calorie-free pizza? We think they just might be...
This is what "impossibly delicious" looks like. Try some today and let us know what YOU think in the comments below!
]]>
Sleep is the MOST IMPORTANT factor for your health.
Don’t believe me? Try this...
Go 2 days without eating.
Congrats! You’ve unlocked the benefits of a 48 hour fast.
Go 2 days without exercise.
Great idea! You needed the break. It’s important to give your body a long rest period to repair overworked muscles.
Now…
Go 2 days without sleeping.
Wait...I take it back. PLEASE don’t do this. Because unless you’re super-human, here’s what will happen...
These "two" are VERY sleep deprived...
24 hours in…
Your memory suffers. Hand-eye coordination is weak. Your judgement and decision-making skills are severely impaired. Your risk of accident and injury soars (especially auto accidents).
But let’s assume your sleep-deprived judgement tells you to keep going.
36 hours in...
Inflammation markers and blood pressure are sky high. Hormones are dysregulated. Your emotions are wild and unpredictable. You feel a strong headache coming on.
But still, for some reason, you continue.
48 hours in...
Your body fights back. Despite your best efforts to stay awake, you experience “microsleeps” - which last from seconds to minutes and are followed by severe disorientation. You begin losing chunks of time.
Your body is exhausted, and so is your mind.
Memory, attention, focus, perception and all other mental attributes are severely impaired. You may even begin to mildly hallucinate.
But you did it! A full 48 hours. So now, you finally fall asleep.
However, once you get back to your normal sleep schedule, it will still take days to weeks before you feel 100% again.
So I’ll ask you again…
Do you agree that sleep is the most important factor for health?
If you actually did go 48 hours without sleep, you’d learn a valuable lesson:
Nothing beats sleep.
There’s a reason that the Guinness Book of World Records no longer recognizes attempts at sleep deprivation.
They can’t encourage it. It’s just too dangerous.
If you’re sacrificing sleep for anything, you’re making a poor choice. And sometimes it’s easy to fool ourselves with these trade-offs.
For example, let’s look at my friend Kyle.
Kyle goes to bed every night around midnight. He usually wakes up around 7am and quickly heads off to work.
Even if Kyle falls asleep instantly (which...he doesn’t), he’s still missing at least 1 HOUR of valuable sleep time.
And over time, Kyle feels the effects. So he decides it’s time to “get healthy”. Which leads Kyle to an even worse decision...
Waking up early to exercise.
Exercise is great, UNLESS you're sacrificing any amount of sleep.
Kyle decides to wake up EVERY morning at 6am and run for 30 MINUTES. He commits to the plan and follows through.
Go Kyle! Right?
Not so fast...
Kyle is now missing out on 2 HOURS of sleep EVERY night. And here’s what happens…
1. Cortisol and markers of inflammation rise. Kyle’s body is primed to store fat.
2. Appetite-stimulating hormones increase, while the hormones that suppress appetite are reduced. Kyle shatters his ability to make healthy food choices.
3. Over time, Kyle’s insulin sensitivity drops - increasing his risk of developing Type 2 diabetes.
For the record, there is NOTHING wrong with early morning exercise. But if you’re sacrificing your sleep in any way, you’re making a poor health decision.
In Kyle’s case, he’s stepping over dollars to pick up pennies. He’s fooling himself, just like millions of other Americans.
Every. Single. Day.
Koalas sleep between 18-22 hours a day. Sounds great to me :)
But not you!
So tell us…
Do you know someone like Kyle? Do you think this article would help convince them to change their lifestyle?
Or do you find it hard to convince people of the critical importance of sleep.
Email us at lf@eatlegendary.com or let us know in the comments below!
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Chocolate Banana Peanut Butter
4 words that changed my life...
You see, I like to exercise. Like, realllly exercise.
In a typical week, here’s the time I spend doing different (incredibly fun) activities…
Basketball - 5 hours
Surfing - 5 hours
Thai Boxing - 4 hours
Jiu Jitsu - 3 hours
Jogging - 1.5 hours
Lazy strength training - 45 minutes
Most of these activities are back-to-back in a single morning or evening. And I'd never be able to keep up if it weren’t for my secret weapon...
Chocolate Banana Peanut Butter!
In thousands of years, when future humans look back at the most important inventions of our time, here’s what will be at the top.
The Chocolate Banana Peanut Butter squeeze pack.
And here’s why…
Exercise is hard. It’s even HARDER without sufficient fuel.
And a high fat, moderate protein, VERY low carb nut butter is the PERFECT treat to power through a workout. Especially with a delicious flavor like Chocolate Banana.
But what good is a delicious and healthy nut butter - if I have to stop mid-workout, open a jar, grab a spoon and start scooping?
That’s where the squeeze pack comes in.
Instead of carrying around an entire jar, I simply reach into my gym bag, tear the seal on a Legendary Foods squeeze pack, and enjoy a quick boost of fat-fueled energy!
So there you have it. That’s how a simple peanut butter squeeze pack sincerely changed my life.
But enough about me. How about you?
Do you enjoy a mid-workout boost from our Chocolate Banana Peanut Butter squeeze packs?
Try some today and let us know!
]]>
Is butter a carb?
Yes, it might seem like a dumb question. But this iconic line from Mean Girls demonstrates JUST how confusing the field of nutrition can be for most people.
And that makes sense - because nutrition is even MORE confusing to the experts! Despite hundreds of years of nutrition research, we still hear conflicting opinions on even the most basic principles.
Think of it this way: If nutrition science were like aerospace engineering - NASA would still be arguing about WHICH WAY to point the rocket!
But all hope is not lost – because we at Legendary Foods are here to help!
Read on to learn the most important choices you can make when it comes to YOUR nutrition.
Don't be like Regina George. Keep reading to learn more...
Numerous studies have been done to evaluate the effects of caloric restriction on health and lifespan across a wide range of species. These studies all say essentially the same thing:
If you want to live longer, keep your calories low.
In fact, one such study found that when humans cut their calories by 15% for 2 years, it slowed aging and protected against age-related disease.
Another study produced an AMAZING result in rhesus monkeys - a primate with an aging patter very similar to humans. One monkey in the study was placed on a 30% reduced calorie diet when he was 16 years old, the equivalent of late middle age for a human. When the study was published, he was 43 years old - equivalent to a 130 year-old human. This subject actually set the longevity record for the rhesus monkey species!
As you can see, the topic of caloric restriction is FASCINATING. We'll discuss this topic more in future blogs. For now, stick with this mantra I borrowed from Mr. Spock:
I want to live long and prosper. I must keep my calories low.
Mr. Spock encourages you to keep calories low.
What do I mean by ‘digestible’ carbs? I’m talking any carbohydrates that your body can directly use as fuel. This includes all carbohydrates that aren’t considered fibers, and some that are too. So yes...cookies, cake, ice cream and pizza are all out.
As a general rule, look for the “net carbs” on a nutrition label and aim low. If you’re at all confused by the phrase, “net carbs”, don’t worry. We’ll cover this topic in more detail in a future blog.
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Sleep was the biggest battle of my life. I spent YEARS trying everything to get better sleep.
I cut down on caffeine. I limited cell phone use and exposure to blue light. I even tried counting sheep...because, who knows...maybe it really DOES work! (It doesn’t…)
I personally counted ALL of these sheep...
But nothing really did anything. Until I changed my mind.
I stopped thinking about sleep as a single problem with a single solution. And I started to think about sleep as the foundation of my health and lifestyle.
And now that I’m on the other side of things, I could write 100 blogs just talking about the benefits of real, restorative sleep.
But that won’t help you...
So instead, let’s talk about what I did to fix my sleep. And what you can do to fix yours (if you need it).
Welcome to Chapter 1 of our series on Sleep.
There are people out there who can live completely healthy and fulfilled lives on just 4 HOURS of sleep per night. But here’s the bad news…
YOU ARE NOT ONE OF THEM.
That’s bold and capitalized for a reason. These people are rare. I’m talking x-men rare.
And for the rest of us non-mutants, sleep is arguably the most important factor to our health and longevity.
These are the ONLY people that can run on 4 hours of sleep.
But it’s not treated that way…
We live in a society where sleep is still associated with being lazy. Where people routinely brag about their lack of sleep and wear their sleep deficit like a badge of honor.
We need to STOP this thinking. There is NO honor in poor sleep - only deteriorating health and performance.
Instead, make PERFECT sleep your goal. The best way to start is to make sleep a ritual.
Here’s what I used to do:
Every night, around 10:30, I would get into bed and turn on the TV. I’d watch YouTube, Netflix, Amazon, etc...until I felt tired enough to try to sleep.
This was my ritual. And it failed.
Your brain learns and adapts to behavioral patterns. And I taught my brain that 10:30 is TV time.
Here’s my NEW ritual:
Every night, around 10pm, I turn the lights off and get into bed.
That’s it.
Remove the distractions and train your brain. This is the first step to achieving optimal sleep.
And once you do that, here are some other steps you can take to improve your sleep further.
1. Ditch the alarm
I get it. We all don’t have the luxury to wake up when we want to (myself included). But whenever possible, turn OFF the alarm. Go to sleep and let your body decide when it’s time to wake up.
2. No pets in bed.
This is a tough one, I know. It’s hard to deny a cuddly pup. But believe me, they’ll thank you in the morning - when you wake up with the energy to run and play with them for hours on end. Get your pet a comfortable bed, and train them to sleep in it.
3. Same Time Every Night
This one is critical. Try to go to bed at the SAME time every night. Train your brain that THIS time is SLEEP time.
Yes, there will be a few nights where this is impossible. But make your consistent bedtime the norm.
Here's a sleep setting that I do NOT advise.
You’re on the path to optimal sleep. Everything you’ve just read will help you get started.
But there’s A LOT more we can do to optimize your sleep. (Some of it will definitely surprise you)
And here’s the best part…
I’ve already done the work. I’ve experimented with just about every hack there is to improving sleep. And in the next chapters of our sleep series, I’ll tell you exactly what worked for me. So stay tuned!
And PLEASE - tell me if this information is helpful for YOU!
Email us at lf@eatlegendary.com or let us know in the comments below :)
]]>Quick question for you. Let me know if this makes sense…
I like to swim. Scratch that...I LOVE to swim. And I want to get better at it.
For that reason, I’ve decided to adopt a diet that is higher in fish-skin.
It’s simple. I just add some fish skin to every meal. That way, I can increase the webbing in my toes and the hydrodynamic texture of my skin!
Makes sense - right?
Me after adopting a high fish-skin diet.
Of course not...This is crazy!
So why have we been hearing the EXACT SAME argument about collagen?
There is real benefit to increasing collagen in your diet. But it may not be for the reasons you think.
Let’s look at the truth about collagen, and of course discuss how that relates to pirates :)
Shop delicious flavored nuts and nut butters!
We’ve all heard it before - the argument for collagen. It goes something like this…
Want better skin, hair and nails? Easy - those things are made of collagen.
So the answer is simple: eat more collagen. After all, you are what you eat!
Not so fast…
While increasing collagen CAN improve the health of your skin and connective tissue, the truth is not so simple.
Zero percent of the collagen you eat is directly absorbed.
That’s because collagen, like all proteins, is made up of amino acids. And when you eat proteins, they’re broken down into their constituent amino acids - which are absorbed in your small intestine.
When you eat collagen, you’re simply adding new amino acids to your body’s available resources.
Your body can then use these amino acids to build all sorts of proteins - including those that make up your hair, skin, and nails.
If your diet is missing the amino acids required to make these tissues, then collagen supplements can certainly help!
But if you’re diet is sufficient in all your essential amino acids, then there’s no need to spend more for extra collagen.
Need more evidence? Let’s look at a real-world example that we’re all familiar with: scurvy
In the 17th century, sailors on long ocean voyages were dying of a terrible disease called scurvy.
Their vision would fade. Their gums would bleed. Wounds would stop healing and their bodies would deteriorate until death.
This pirate will DEFINITELY get scurvy.
If you’ve heard this before, you’ll know that the culprit was a lack of vitamin c. But the real story involves another deficiency: collagen.
These sailors lacked access to fresh food - especially meat, nuts, fruits, and veggies. Instead, they survived (or didn’t) on something called ‘hardtack’ - a depressingly dry biscuit.
Among other issues, this diet left them deficient in both the amino acids AND vitamin C required to create collagen. Thus, their bodies deteriorated toward a gruesome death.
But one positive DID come out of this...
The deadly effects of scurvy showed us JUST how important collagen is to our health.
To improve the health of your skin, hair, teeth, nails etc...the answer is not simply to eat more collagen. The answer is optimal nutrition.
If collagen supplements are beneficial to your diet, that’s great! If your diet already provides the building blocks you need, then feel free to skip the supplements.
This is why SOME friends might rave about the amazing effects of collagen, while others see no difference at all.
I use this brand. I wish they had paid me to say that.
The benefits of a collagen supplement directly depend on the quality of your diet. So before you buy the latest and greatest collagen supplement, remember this:
You aren’t exactly what you eat :)
]]>I have a super power. No…I can’t fly…or read minds. My super power is something anyone can do.
I don’t eat.
Pictured here - me and my (super) friends during a 24 hour fast.
Ok…here’s the catch. I don’t eat sometimes.
Like you, I spend a lot of time happily chowing down on my favorite nutritious snacks (like our flavored nuts and nut butters).
But every so often, I push all food aside, and fast.
It’s simple. I want to be the best Patrick I can be. And to reach that goal, it’s clear that I need to incorporate the amazing benefits of fasting.
You’ve probably heard the highlights before:
And all this looks great on paper. But it’s an entirely different thing to FEEL it.
There’s a psychological cost to constantly taking in food. And over time, we begin to feel like slaves to our own appetite.
Fasting is the only way I’ve found to break this cycle. It teaches you that food is not a constant necessity and you CAN go without.
Pictured here: a typical meal during one of my 24 hour fasts.
If you’re consuming a large amount of carbs every day, then I’ve got some bad news for you:
Fasting is going to be TOUGH!
You’ll need to first transition to a low carb diet. If you can go keto, great! If not, just make sure you’re limiting carb intake – especially on the days leading up to your fast.
As you cut carbs, your body will get comfortable using fats as a primary source of energy. And once you’re fat-adapted…fasting will be a breeze!
Start by fasting for 16 hours. Then, work your way up to a full 24 hour fast. Over time, you’ll find that 24-hour fasts are an easy addition to any lifestyle.
And don’t be afraid to show off your new superpower! Go out to brunch, meet your friends for dinner. It’s ok to say, “no thanks, I’m fasting.” Maybe they’ll even try it themselves!
Pictured Here: All of your friends celebrating your commitment to fasting.
If you or your friends have ANY questions at all, email us!
And let us know...
Do you personally fast? How long do you fast and how does it make you feel?
Email us at lf@eatlegendary.com and let us know!
Subscribe to the Legendary Life email list! We only email you about the most interesting topics in the world. Don't miss out :)
By Patrick Wardell
We’ve been told our whole lives that getting lean depends on one simple equation:
(Calories in) – (Calories out)
But if it’s really THAT simple, then why do so many of us struggle with our weight?
Do we lack the willpower to balance the equation in our daily lives? Or is this fundamental equation built on a more than 100-year-old lie?
It’s time to learn the truth about calories.
Not all calories are equal.
You can already feel that 500 calories of chicken breast does not equal 500 calories of donuts. Here's why...
The concept of the caloric content of foods was developed by Wilbur Atwater in the late 1800s. He created this concept by placing different foods in a device called a bomb calorimeter and burning them to see how much heat they gave off.
This process gave us the calorie values for each macronutrient that we STILL use to this day. Protein and carbohydrates have 4 calories per gram, while fat has 9 calories per gram.
And this system is PERFECT if you’re a bomb calorimeter. There’s just one problem:
You are a Human Being.
Our current calorie system does not accurately reflect how different foods affect you. This is because it fails to take into account 2 important factors:
With these 2 factors in mind, let’s take a look at how carbs, protein, and fat ACTUALLY impact your body.
Low Metabolic Cost: Your body can easily break down carbs to make energy.
Poor Satiety: Not only do carbs NOT make you feel full, they can actually INCREASE hunger by causing the release of the hormone insulin.
High Metabolic Cost: Your body expends significant energy to convert protein to available energy. In fact, current data suggest that no more than 60% of the protein you eat can be converted into energy.
Good Satiety: Eating protein has a positive effect on satiety, especially compared to carbs.
Low Metabolic Cost: Your body can easily break down fats to make energy.
Great Satiety: Fats can curb hunger and make you feel full.
With all this in mind, it’s clear why we at Legendary Foods are so focused on making delicious, low carb nuts and nut butters.
Nuts like almonds and peanuts are naturally high in fat, moderate in protein, and very low carb. This makes them the PERFECT starting point to craft next-level delicious flavors that satisfy hunger and support your nutrition.
Don’t believe us?
Try it for yourself - and let us know. Does limiting carbohydrates help you keep your calories lower?
Email us today and let us know :)
Want more like this?
Click here for more AMAZING content from our Legendary Life Blog.
By Christel Oerum, type 1 diabetic and owner of TheFitBlog.com
As a person living with diabetes, I am always looking for healthy and tasty foods that have minimal effect on my blood sugar.
Including high quality good fats in your diet is essential, whether you are watching your blood sugar or not, so healthy high-fat foods like nut butters are great in moderate amounts.
The beauty of including nut butter in your diet isn’t just that it’s a great source of healthy fats, but also that including fats with your meals can help slow down the release of glucose into your blood stream.
Because fat takes a long time to move through the gastrointestinal tract (it can take 4 to 6 hours and sometimes even longer to be fully metabolized), it helps “bind” the glucose (carbs) for a part of that time, minimizing the spike in blood sugar you often see after a meal.
While nut butters are great for the reason stated above, it can be really challenging to find a brand that won’t cause havoc on your blood sugar if you like the sweet and flavored nut butters (like I do).
Most flavored nut butters (and even some of the unflavored ones) are sweetened with carb-rich sweeteners such as sugar, honey, or molasses that will make blood sugars increase at a scary fast rate. Or they contain artificial sweeteners that can cause havoc on your digestion.
The Legendary Foods nut butters are different because they are flavored with natural blood sugar neutral sweeteners such as Stevia. That’s fantastic news for anybody watching their blood sugar.
To test the blood sugar impact of Legendary Food’s nut butters, I performed the experiment described below.
A word of warning to people with diabetes: While adding healthy fat to a regular healthy meal is great for blood sugar control, meals that are very high in both carbs and fat (like pizza) are a different story. They typically result in BOTH a blood sugar spike and hours of elevated blood sugars. You can read about how to handle high-carb, high-fat meals in this article.
How the Legendary Foods nut butter affect my blood sugar
To test this, I had a tablespoon of my favorite flavor, the Peanut Butter Chocolate Chip Nut Butter, with nothing else one afternoon, just to see what it would do to my blood sugars. I had 0.5 units of insulin on board from lunch but didn’t take any insulin for the 5 grams of carbs in the nut butter.
Below you can see what happened to my blood sugar after eating tablespoon nut butter at 2:44 PM. Nothing!
This is what I want to see if I am eating a product that claims to have no added sugar!
In general, I didn’t see any blood sugar impact when I ate the nut butters, except what I would normally see from the meal where I included the nut butters, so I’m pretty confident in my assessment that it has minimal blood sugar impact.
I will happily put a generous dollop of Legendary Foods nut butter on my protein pancakes in the morning and start the day with great blood sugar!
]]>Nutrition is a science with so many variables that it takes a mountain of research over many years to be confident of any food's effect on health. Nuts are one of the few foods that have a large volume of consistent research and independent studies about the effects on human health. Most researchers and documentation can agree that there are several ways nuts can significantly impact human health and improving a variety of health markers. Nuts have been show in numerous independent studies* to improve weight loss, reduce the risk of gallbladder disease, heart attacks, and several other potentially life-threatening illnesses.
You don’t have to feel guilty when munching on high fat nuts. Contrary to mainstream “facts,” fat can be good for you if eaten in the right context. Nuts have been proven in multiple studies to help reduce body mass index when eaten in conjunction with a healthier diet. Nut snacks help curb your appetite, filling your body with a high concentration of nutrients and help you feel fuller longer. Other studies have revealed that people who eat nuts as part of their everyday diet, tend to snack less and eat smaller portions at meal time.
Almonds health benefits can help to quickly and significantly decrease inflammation in the body. Inflammation has often been associated with serious illnesses like heart disease, Alzheimer’s, and certain types of cancer. When there is inflammation present in the body with no purpose (bringing healing to the body), it can have damaging effects. However, by adding nut snacks to your diet, especially almonds and almond nut butter, you can significantly reduce inflammation. Almonds are a natural antioxidant and packed full of nutrients to help your body naturally heal and fight inflammation.
Heart disease is one of the leading causes of death every year. In the U.S. alone an average of 611,000 causes of death each year are related to heart disease. That’s why it’s important to keep our hearts healthy. Nuts are packed full of unsaturated fats or “good fats”, omega-3’s, fiber, L-arginine, plant sterols, and vitamin E. Eating nuts can improve:
Magnesium levels in unsalted cashews and unsalted cashew butter can help reduce high blood pressure by balancing the level of sodium and calcium in your body. In order to help maintain these levels, adults need between 400-500mg of magnesium every single day. A handful of cashews can give you about 25% of what your body needs for the whole day, starting you off in the right direction.
Nuts not only have a number of health benefits, but it helps that they naturally taste delicious. At Legendary Foods, we don’t believe in adding processed flavoring to our almonds, macadamia nuts and nut butters. Instead, we choose only natural ingredients that is good for the body to give you a little variety in flavor. We are committed to maintaining the health benefits of our flavored nuts and nut butters by not adding flavoring that doesn’t add benefit to your health. At Legendary Foods, we provide the best nuts to snack on while helping improve your health and make your taste buds think you’re eating junk food.
Legendary lives need Legendary Foods.
]]>Have you ever wondered if macadamia nuts are good for you or if you were just falling into the latest health trend? Macadamia nuts, in fact, provide a variety of nutritional benefits due to their high vitamin content.
Raw nuts and nut snacks, in general, can provide your body with a multitude of benefits including decreasing body fat, decreasing heart disease, and decreasing blood pressure. These are all due to the rich vitamin and complex nutrients in nuts. Raw nuts are paleo-friendly and gluten free.
Although macadamia nuts are known as having a high fat content, they have one of the lowest protein and carbohydrate content of any nut. They also have a high makeup of vitamin B1, magnesium, manganese, thiamin, dietary fiber and more. Below is a breakdown of the health benefits per 100g of raw macadamia nuts:
Additionally, macadamia nuts are an excellent source of calcium, iron, zinc, magnesium and phosphorus with small amounts of vitamin A and vitamin E.
Many people mistake the high fat content of macadamia nuts to be an unhealthy factor, but up to 86% of the fat is monounsaturated, or the healthy fat. Monounsaturated fat can lower cholesterol and decrease your risk of heart disease and stroke. In fact, macadamia nuts are one of the only sources of naturally occurring palmitoleic acid. Palmitoleic acid is a monounsaturated fatty acid that contributes to increasing metabolism speed.
Many people don’t like eating raw nuts and turn to seasoned macadamia nuts instead, but do these provide the same health benefits? Some seasoned nut snacks will not be majorly affected by their seasonings, but pay attention to the ingredients. Seasoned nuts such as Legendary Food’s wasabi macadamia nuts, that are made using ingredients found in nature without added sugar or artificial sweeteners won’t be affected significantly. Most of the time sugar levels are elevated by seasonings, but our wasabi and soy sauce macadamia nuts have a low sugar content of 1g per 28g serving. Seasoned macadamia nuts are a great choice when you are craving that junk food taste but don’t want the unnecessary caloric and fat content.
The best way to incorporate macadamia nuts into your diet, whether they are seasoned or raw, is to replace other fatty foods with them. For example, instead of grabbing a bag of your favorite potato chips while watching a movie, opt for a handful or snack-size bag of macadamia nuts or nut mixes.
Seasoned nuts have become increasingly popular so you can buy seasoned macadamia nuts almost anywhere, whether it is online or in a store.
It’s no secret that nuts, in general, are a great alternative to junk food and sugary snacks. However, not all nuts are created equal and the same is true for nut butters. Almond butter is one of the best kinds of nut butters to incorporate into your healthy lifestyle because of the long list of health benefits it offers.
One of the most beneficial vitamins for the human body is vitamin E, which almonds and almond butter are packed full of. Vitamin E is a natural antioxidant and protects your body’s cells from being damaged by free radicals. It prevents these free radicals from oxidizing in the body’s DNA and protein cells.
In general almond butter has nearly four times the amount of vitamin E compared to peanut butter, accounting for almost half of the required daily intake.
Magnesium is another essential nutrient that plays a huge role in supporting the body’s metabolism. It also helps stabilize blood sugar levels and blood pressure. Almond butter contains 90 mg of magnesium in just two tablespoons, which is an average of 25% of the daily recommended amount for an adult.
Although almond butter contains a high amount of fat, these kinds of fats are considered heart healthy. The balance of saturated fat and unsaturated fat, along with the countless nutrients, help reduce bad cholesterol (LDL) in the body. Keeping your LDL in check can help reduce your chances of heart disease and stroke.
Because almond butter is high in healthy fats and can help level out insulin levels, it’s ideal for maintaining a healthy weight and even weight loss. A study conducted by the International Journal of Obesity and Related Metabolic Disorders researched two different diets during a 6-month timespan. One group was given a strict low-fat and low-calorie diet with only 18% of their daily calories containing fat. The second group followed a much higher fat diet with 39% of calories coming from fat while maintaining the same amount of calorie intake. This second group was supplemented with almonds to increase this fat percentage. Not only did the second group of people lose more weight during a 6 month period, they also lost significantly more weight in their waistline than the first group.
Not only does almond butter contain an excellent source of essential vitamins and healthy fats, it also helps kick bad cravings. All of the nutrients, monounsaturated fats, fiber, and heart-healthy elements help to keep the body feeling fuller longer than junk food or empty carbohydrates, reducing the cravings for junk food.
The benefits of almond butter are endless. Almond butter gives your body important nutrients and fats every single day and tastes great doing it.
Just like all nut butters are not created equal, neither are almond butters. Be sure to choose an almond butter that doesn’t have an excessive amount of added sugar as this can be counterproductive to a healthy lifestyle. Although almonds contain a very small amount of sugar per serving (about 2g), almond butters with added sugar can significantly raise your daily sugar intake in just one tablespoon. Choose an almond butter with no added sugar that is flavored from nature.
By definition, dieting is considered a temporary solution. You start a diet for a few weeks or months to start losing weight with no intentions of making it permanent. Most people who start a diet are looking for a quick fix, eating "healthy" and then after a few weeks, go back to their old eating habits.
Diets Can Lead to Overeating
Most diets are a restriction of certain foods and calories. You're basically telling your body "you can't have this." Calorie deprivation and trying to trick your body out of eating foods can lead to overeating. Your body thinks you're starving it causing it to slow down your metabolism, making losing weight even more impossible.
80% of Dieters Gain Their Weight Back
If you manage to stay on track with the newest and greatest diet fad and lose weight, the unfortunate truth is that most people gain all of their weight back plus some in 1-5 years. Because diets are temporary as explained above, going back to old eating habits will logically lead to weight gain. Aside from medical issues and traumatic experiences, our eating habits are the primary cause for our weight gain in the first place.
Dieting Promotes Weight Gain
Not only do most dieters gain their weight back but people that take part in just one "dieting episode" are three times more likely to be a risk to become overweight. Dieting creates a preoccupation with food that can lead to binge eating, and eating when you're not hungry, causing an increase in food cravings each time you start a new diet.
Dieting Can Lead to Eating Disorders and DepressionAccording to eatingdisorder.org, dieting can bring on feelings of guilt and shame when it comes to food. Diets can create a vicious cycle of binge eating, periods of restricting, excessive exercise, and purging. These cycles of destructive eating habits and feelings of failure can often to lead to depression and long-term eating disorders.
Safe and Effective Alternative to DietingSo at this point, it seems like there is no solution to losing weight and those that are overweight are destined to be stuck in the same cycle forever. The good news - this is not the case. While dieting doesn't work, a real lifestyle change has proven to be effective for losing weight and keeping it off. Eliminate the word "diet" from your vocab and start making long-term lifestyle changes with your everyday habits.
Here are some simple practices to start incorporating into your daily routine immediately to get you heading in the right direction:
Start keeping a log of everything you put into your body.
Practice portion control. This might take time to get the hang of.
Start cutting out processed foods and replacing them with fresh ingredients. This includes frozen meals and foods that come in a box. Again, cutting out all processed foods will take time.
Get into the routine of eating clean snacks in between meals. Eat no sugar added seasoned almonds, veggies, and flavored nut butters in place of chips and sugary drinks.
Drink tons of water.
Give yourself a break. Focus on your progress and avoid the need for perfection.
For additional information on improving your eating habits, check out our nutrition articles.
Although agave comes from a plant, there aren’t any natural elements to it. Agave is extracted by cutting and pressing the plant. Instead of leaving it in this form, which may have some health benefits, the nectar is heated and the fructans is broken down into fructose. This process completely destroys any resemblance of nutrition and enzymes that might have been in the agave nectar and we’re left with a glorified version of syrup. Agave is basically a refined and processed sweetener made from agave nectar.
Companies that produce agave nectar promote it as a safer alternative to sugar because it has a low glycemic index. This is an attractive sounding argument for diabetics because other sugars like high fructose corn syrup can spike blood sugar levels. Agave on the other hand, because of it’s low glycemic index, won’t spike blood sugar levels. However, agave contains a very high concentration of fructose, which causes insulin resistance. When your blood sugar spikes and your body is resistant to insulin, your levels can remain elevated, making it very difficult to lower them. This can be especially dangerous for diabetics and ultimately have a more adverse affect on their condition than regular table sugar.
One of the main reasons that agave nectar has taken the world by storm is because it’s marketed as being “healthier” than table sugar and high fructose corn syrup. However, agave contains an extremely high percentage of fructose, ranging from 70% to over 95%. HFCS contains on average 55% fructose, which is nearly half of the amount of agave nectar. All of these facts lead back to agave nectar causing an increase insulin resistance. In fact, individuals that eat agave nectar on a regular basis are at risk for elevated triglycerides, metabolic changes, and weight gain. All of these effects can lead to a great risk of heart disease.
Agave nectar, when broken down and analyzed, is no more than a processed and refined syrup masquerading as an “all natural” and healthy alternative to sugar. The truth is that it contains no nutritional value of any kind and the same thing as table sugar and some scientific research has shown that it has the potential to be more dangerous.
At Legendary Foods, we believe that there isn’t a safe amount of sugar. Sugar is empty calories that have a negative impact on your body and health. Instead of reaching for processed sugars and syrup to sweeten your food, grab a snack that is sweetened with ingredients from nature. It’s a great place to start when committing to a healthy lifestyle and Legendary Foods believes that great tasting food doesn’t have to come from a laboratory. Our nut snacks and flavored nut butters are seasoned with delicious ingredients from nature that help benefit human health. Not only do our seasoned nuts and nut butters provide a good source of nutrition, they taste so good that you’ll think they’re junk food. Legendary Foods wants to help you live a legendary life.
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