Diet & Nutrition Articles

Article / Updated 07-10-2023

When low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) oxidizes, it's more likely to lead to the accumulation of plaque on artery walls. Eating fruits and vegetables rich in antioxidants helps prevent this. Here's a list of great foods to shop for, starting with the best. Blueberries Watercress Blackberries Kale Cranberries Strawberries Asparagus Raspberries Brussels sprouts Plums

Article / Updated 05-22-2023

When you are on a diet to lose belly fat, you may be making a few common mistakes when you attend social events. And making these mistakes means you’ll be facing even greater challenges. So avoid doing the following, and you’ll be on your way to sailing through the next social event: Getting too hungry: Don’t ever let yourself get too hungry (whether you’re at home or at an event). When you get too hungry, you start to crave more food, eat too fast, and ultimately make the wrong food choices and eat too much of them. So before you go to a party or event, eat something. Chances are you’ll get there and the food won’t be served for a few hours anyway. So you’ll be there socializing and standing around, maybe having a glass of wine (which makes you even more hungry), and then by the time the food comes out, you won’t be able to control yourself. So grab a light meal or snack before you walk out the door. The best option is some lean protein, a healthy fat, or some vegetables. Having poor food options: Have you ever gone to a house party only to find that every item on the menu was high in saturated fat or refined carbohydrates? What do you do in these situations? If that one food choice is your only option, you have to eat it. Luckily, you can introduce another choice. Before attending a social event, offer to bring a dish. Make a dish that fits within the guidelines of your Belly Fat Diet plan. Not only will your host appreciate the thought, but you’ll also ensure you have at least one healthy option available to you. Overfilling your plate, or not using a plate at all: Don’t pick at party food. Get yourself a small plate and place the food on it before digging in. Doing so helps you see how much you’re truly eating. To help prevent overindulging from wanting to try a little of everything, survey the food before filling your plate. Walk around to see what’s available. On a scale from 1–10, which foods are the 9s and 10s (the foods you like the most)? Only fill your plate with these options, and skip the ones you don’t really love. Giving in to food pushers: If the party host or family member tends to push food or drinks at you, keep a glass of water on hand at all times or a small plate filled with vegetables so you can ensure them you have already been taken care of. Stationing yourself near tempting food: Watch where you position yourself at social gatherings. It’s so easy to eat mindlessly when you’re surrounded by food. If you’re sitting directly across from a favorite dish or appetizer, you’re going to be tempted to go back for seconds (or worse). Instead, try to sit away from the food. If you can’t escape, at least sit near a more healthy dish. That way if you go back for additional servings, you won’t kill your weight loss efforts. Also, focus on the social aspect of the event and try to talk and mingle to distract yourself from the food. Drinking too much alcohol: If you’re drinking alcohol, be careful about how much you have and when you have it. Throughout a long party, it’s easy to have a few glasses over the period of a few hours. But remember that a few glasses sock you with a lot of calories before you even dig into the meal. Also, alcohol stimulates appetite, causing you to be more likely to eat larger portions. Chowing down on leftovers: If you’re hosting a party or event, send the less-than-belly-friendly leftovers home with guests so they aren’t around and tempting you for days after the party. Leftovers often lead to more weight gain than the meal itself — especially around the holidays. Allow yourself to enjoy a dessert or dish that you’d usually avoid, but keep the portion small. Eat it slowly so you can really savor it and feel satisfied.

Article / Updated 05-22-2023

Some behaviors can actually help to shrink your waistline and help you keep weight off for good. Here are ten of the best behaviors to start incorporating today to lose weight and banish belly fat for good. Deep Breathing: Stress can pack on belly fat and lead to a host of medical issues if not controlled. One of the quickest ways to reduce your stress levels and bring stress hormones (the ones that trigger belly fat storage when elevated for long periods of time) back to normal is by deep breathing. Taking a few long, deep breaths can help to instantly relax you and cut your overall stress. Meditating: Meditation is the practice of focusing and concentrating on one particular thing, whether that be a particular sound or object or even your own breath. This increased focus and concentration helps to reduce stress and promote relaxation. In fact, studies show that people who meditate on a regular basis experience less anxiety and depression as well. Exercising in short bouts: The more exercise the better, but you may not have the time or ability to exercise for long periods of time, especially when first starting out. So instead of trying to pack in 30 minutes of exercise at one time, space it out. Research has shown that working out in 10-minute intervals three times a day is just as effective for weight loss as working out for 30 minutes at once. Sleeping: Sleep is such an important factor in banishing belly fat. Without adequate sleep, your stress levels increase, thus causing you to pack on pounds and fat around your midsection. Lack of sleep is also associated with reduced levels of leptin, the hormone that helps regulate appetite and metabolism. A leptin decrease stimulates appetite and promotes overeating. So in order to shrink your belly, it’s vital to get enough shuteye. Aim for seven to eight hours a night. Chewing slowly: When you eat rapidly, your body can’t recognize when you’ve eaten enough. To slow yourself down, make it a point to chew each bite at least ten times and make sure to put your fork or spoon down in between bites. Frequent snacking: One major key to losing weight and keeping it off is to not let yourself get too hungry. When you get too hungry, you experience strong food cravings, so when you do get a chance to eat, you eat the wrong things and eat too quickly, which can prevent you from recognizing your body’s cues as to when you’ve eaten enough. Have a small meal or snack every few hours to keep you from getting too hungry. Staying hydrated: When you’re slightly dehydrated, your body holds onto more water. This excess water weight can give you a bloated or puffy look, especially in your midsection. Slight dehydration can also increase your cravings and appetite because your brain may misinterpret thirst for hunger. So drink up to slim down! Aim for 64 ounces (8 cups) of water daily. Avoiding salt: The more sodium you consume, the more water weight you retain. This water weight then bloats your belly, making your waistline look larger than it really is. So put down the salt shaker and choose fresh, whole foods over salty processed ones. Keeping a journal: One of the absolute best ways to get yourself on track with a weight loss plan (and maintain it) is by keeping a food journal. By tracking everything you eat and drink, you can notice when you begin to consume belly-bloating foods as well as double-check that you’re eating belly-fat-burning nutrients on a regular basis. Stretching: Stretching is a great way to increase flexibility, strengthen muscles, and decrease stress. In addition, regular stretching helps to reduce exercise-related injuries, which can derail your fitness routine. Aim to spend a minimum of five to ten minutes every day doing a few brief stretches.

Article / Updated 05-22-2023

Protein is essential to your belly-blasting plan because it helps to keep you full and prevents muscle loss while losing fat mass. However, you need to take in the right amount of protein each day. Taking in too much or too little can sabotage your weight loss efforts. Credit: ©iStockphoto.com/Lyredmila Suvorova 2009 Except where noted, one serving size of each of the foods in the following tables equals 1 ounce of protein. Portion Sizes of Lean Protein Choices Food Size of a Serving Fish All fish, including salmon, flounder, halibut, trout, cod, tilapia, herring, grouper, swordfish, and so on 1 ounce Canned tuna in water 1/4 cup Canned sardines in water 2 sardines Shellfish (clams, shrimp, crab, lobster, scallops, oysters, and so on) 1 ounce Imitation shellfish 1 ounce Poultry Chicken breast, white meat, skinless 1 ounce Turkey breast, white meat, skinless 1 ounce Cornish hen, skinless 1 ounce Ground turkey, 100% breast meat 1 ounce Ground chicken, 100% breast meat 1 ounce Pork Tenderloin 1 ounce Center chop loin 1 ounce Fresh ham 1 ounce Boiled ham 1 ounce Canadian bacon 1 ounce Beef (for all cuts, choose USDA Select and Choice cuts and trim all visible fat) Flank steak 1 ounce Round 1 ounce Tenderloin 1 ounce Eye of round roast or steak 1 ounce Sirloin tip side steak 1 ounce Top round roast and steak 1 ounce Bottom round roast and steak 1 ounce Top sirloin steak 1 ounce Game Buffalo (bison) 1 ounce Venison 1 ounce Ostrich 1 ounce Goose (cooked without skin) 1 ounce Lamb Leg of lamb 1 ounce Loin chops 1 ounce Loin shoulder 1 ounce Cheese Fat-free or part-skim varieties with 3 grams of fat or less per ounce 1 ounce Fat-free or part-skim cottage cheese 1/4 cup Fat-free or part-skim ricotta cheese 1/4 cup Parmesan cheese 2 tablespoons Other Legumes/lentils (equals 1 protein and 1 starch serving) 1/2 cup Eggs 1 egg Egg whites 2 egg whites or 1/4 cup liquid egg substitute Tofu 1/2 cup Edamame 1/4 cup Vegetable burger 1 burger (equals 2 ounces protein) Deli meat (choose varieties with 3 grams of fat or less per serving) 1 ounce Portion Sizes of Medium- and High-Fat Protein Choices Food Size of a Serving Fish Fried fish 1 ounce Fried shellfish 1 ounce Sautéed fish or shellfish in oil/butter 1 ounce Tuna canned in oil 1/4 cup Poultry Chicken, dark meat 1 ounce Chicken, with skin 1 ounce Turkey, dark meat 1 ounce Turkey, with skin 1 ounce Fried chicken or turkey 1 ounce Ground chicken/turkey, dark meat 1/4 cup Pork Top loin 1 ounce Chop 1 ounce Cutlet 1 ounce Boston butt 1 ounce Taylor ham 1 ounce Spare ribs 1 ounce Ground pork 1 ounce Pork sausage 1 ounce Bacon 3 slices Hot dog 1 ounce Beef (any USDA Prime grade of meat counts as a medium/high-fat protein) Ground beef 1/4 cup Corned beef 1 ounce Filet mignon 1 ounce Porterhouse steak 1 ounce New York strip steak 1 ounce T-bone 1 ounce Rib-eye 1 ounce Prime rib 1 ounce Short rib 1 ounce Lamb Rib roast 1 ounce Ground lamb 1 ounce Cheese Part-skim or full-fat cheese with more than 3 grams of fat per ounce 1 ounce Other Sandwich meats with more than 3 grams of fat per ounce 1 ounce

Article / Updated 05-22-2023

If you’re trying to lose weight and reduce your belly fat, but your husband keeps bringing home pizza every night and your kids are always eating ice cream while you’re in the room, you may find staying on track challenging. To be successful, you may need to recruit support of all kinds, from friends and family, from professionals, and from the Internet. Creating a support network with friends and family One of the best ways to stay on track with your healthy lifestyle is to tell your friends and family about your weight loss and health goals (and why you’re striving for them). If your family and friends know you’re trying to eat healthier options, such as whole grains instead of refined carbohydrates, they may try to be more supportive. Family and friends can also be a great support team when you’re trying to include more physical activity in your daily routine. So ask around. Maybe a friend would love to walk with you in the mornings, or perhaps your kids would love to kick the soccer ball around together at night. Finding a consistent exercise partner helps to make you more accountable as well. Bringing in professional help Sometimes you need more than just the support of your friends and family to be successful. In these cases, you may find that professional help is just what you need to achieve and, most importantly, maintain your health and weight goals. For example, if you’re struggling with eating due to emotional reasons rather than hunger, speaking to a licensed mental health provider can be a great way to learn strategies to fight emotional eating. And if you need help customizing your meal plan to meet specific dietary or medical needs or help finding motivation to get started with a weight loss and fitness routine, consulting with a registered dietitian, such as myself, is your best option. To find a qualified health professional, ask your primary care physician for referrals, contact your insurance carrier for a list of names of in-network providers in your area, or look online in healthcare provider directories for someone who specializes in your needs. Getting online weight loss support Finding support doesn’t mean you have to leave the comfort of your own home. You can find plenty of motivation and advice online. For instance, you can find many great low-cost or no-cost communities online that allow you to talk with other folks striving to lose weight and improve their health. This type of forum can be a great way to share tips, gain motivation, and foster support. Here are some great online forums to check out: Erin Palinski online: Need advice on your Belly Fat Diet plan, getting motivated to lose weight, or adjusting your meal plan to meet your specific health and weight loss needs? This website, provides online and phone coaching, custom meal planning, webinars, and even a free newsletter with tips and ideas. Hello Life: This website contains many active forums on areas of health and wellness, including everything from mental health to weight loss. It also provides insightful articles and Q&A from health experts. Weight Loss Buddy: This is a great site to gain support. You can blog, share pictures and videos, and even keep track of your food and weight loss efforts. This site is a great way to connect with others that share the same goals as you and receive praise and words of encouragement to maintain your motivation to stay on track and achieve your goals. Be careful when looking for information online. Remember that anyone can put up a website or blog. When looking for health information online, make sure you do your research. Look for credible sites run by true medical professionals or organizations. And look for information that’s backed by scientific research.

Article / Updated 04-27-2023

Soluble fiber, found in various foods, helps soak up cholesterol and eliminate it from the body. The ten most commonly recommended sources are listed here in alphabetical order. Make sure that you buy and eat these foods regularly: Asparagus Barley Broccoli Brussels sprouts Green beans Green peas Kidney beans Lima beans Oatmeal Sweet potatoes

Cheat Sheet / Updated 10-26-2022

Switching to a vegetarian lifestyle offers benefits to your health, animals, and the environment. Ensure success by easing into a meat-free way of life, planning your vegetarian diet, and making tasty meatless meals at home.

Cheat Sheet / Updated 09-23-2022

If you're adopting a low-cholesterol lifestyle, you'll need to rethink your food-shopping habits: Know which fruits and vegetables are most beneficial, and look for high-fiber foods. Also, become intimate with cholesterol and saturated-fat content in common foods so that you'll automatically make the healthiest choices. This Cheat Sheet helps you with all of these new ways of thinking. You also can find a handful of bonus recipes.

Article / Updated 09-19-2022

Food additives may be natural or synthetic. For example, vitamin C is a natural preservative. Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are synthetic preservatives. To ensure your safety, both the natural and synthetic food additives used in the United States come only from the group of substances known as the generally recognized as safe (GRAS) list. All additives on the GRAS list Are approved by the Food and Drug Administration (FDA), meaning that agency is satisfied that the additive is safe and effective Must be used only in specifically limited amounts Must be used to satisfy a specific need in food products, such as protection against molds Must be effective, meaning that they must actually maintain freshness and safety Must be listed accurately on the label Nutrient additives Vitamin D, which is added to virtually all milk sold in the United States, is one example of a clearly beneficial food additive. Most U.S. bread and grain products are fortified with added B vitamins, plus iron and other essential minerals to replace what's lost when whole grains are milled into white flour for white bread. Some people say that people would be better off simply sticking to whole grains, but adding vitamins and minerals to white flours enhances a product that many people prefer. Some nutrients are also useful preservatives. For example, vitamin C is an antioxidant that slows food spoilage and prevents destructive chemical reactions, which is why American food packagers must add a form of vitamin C (isoascorbic acid or sodium ascorbate) to bacon and other luncheon meats to prevent the formation of potentially cancer-causing compounds. Color additives Colors, flavoring agents, and flavor enhancers make food look and taste better. Like other food additives, these three may be either natural or synthetic. Natural colors One good example of a natural coloring agent is beta carotene, the yellow pigment extracted from many fruits and vegetables and used to turn naturally white margarine to buttery yellow. Some other natural coloring agents are annatto, a yellow-to-pink pigment from a tropical tree; chlorophyll, the green pigment in green plants; carmine, a reddish extract of cochineal (a pigment from crushed beetles); saffron, a yellow herb; and turmeric, a yellow spice. Synthetic colors An example of a synthetic coloring agent is FD&C Blue No. 1, a bright blue pigment made from coal tar and used in soft drinks, gelatin, hair dyes, and face powders, among other things. And, yes, as scientists have discovered more about the effects of coal-tar dyes, including the fact that some are carcinogenic, many of these coloring agents have been banned from use in food in one country or another but are still allowed in cosmetics. Flavor additives Every cook worth his or her spice cabinet knows about natural flavor ingredients, especially salt, sugar, vinegar, wine, and fruit juices. Artificial flavoring agents reproduce natural flavors. For example, a teaspoon of fresh lemon juice in the batter lends cheesecake a certain je ne sais quoi (French for "I don't know what" — a little something special), but artificial lemon flavoring works just as well. You can sweeten your morning coffee with natural sugar or with the artificial sweetener saccharin. Flavor enhancers are a slightly different kettle of fish. They intensify a food's natural flavor instead of adding a new one. The best-known flavor enhancer is monosodium glutamate (MSG), widely used in Asian foods. Although it improves flavor, MSG may also trigger short-term, generally mild reactions, such as headaches, flushing, sweating, facial numbness and tingling, and rapid heartbeat in people sensitive to the seasoning. Preservatives Food spoilage is a totally natural phenomenon. Milk sours. Bread molds. Meat and poultry rot. Vegetables wilt. Fats turn rancid. The first three kinds of spoilage are caused by microbes (bacteria, mold, and yeasts). The last two happen when food is exposed to oxygen (air). Preservative techniques such as cooking, chilling, canning, freezing, and drying prevent spoilage either by slowing the growth of the organisms that live on food or by protecting the food from the effects of oxygen. Chemical preservatives do essentially the same thing: Antimicrobials are natural or synthetic preservatives that protect food by slowing the growth of bacteria, molds, and yeasts. Antioxidants are natural or synthetic preservatives that protect food by preventing food molecules from combining with oxygen (air). The table is a representative list of some common preservative chemicals and the foods in which they're found. Preservatives in Food Preservative Found in … Ascorbic acid* Sausages, luncheon meats Benzoic acid Beverages (soft drinks), ice cream, baked goods BHA (butylated hydroxyanisole) Potato chips and other foods BHT (butylated hydroxytoluene) Potato chips and other foods Calcium propionate Breads, processed cheese Isoascorbate* Luncheon meats and other foods Sodium ascorbate* Luncheon meats and other foods Sodium benzoate Margarine, soft drinks * A form of vitamin C Other additives in food Food chemists use a variety of the following types of natural and chemical additives to improve the texture of food or prevent mixtures from separating: Emulsifiers, such as lecithin and polysorbate, keep liquid-plus-solids, such as chocolate pudding, from separating into liquid and solids. They can also keep two unfriendly liquids, such as oil and water, from divorcing so that your salad dressing stays smooth. Stabilizers, such as the alginates (alginic acid) derived from seaweed, make food such as ice cream feel smoother, richer, or creamier in your mouth. Thickeners are natural gums and starches, such as apple pectin or cornstarch, that add body to foods. Texturizers, such as calcium chloride, keep foods such as canned apples, tomatoes, or potatoes from turning mushy. Although many of these additives are derived from foods, their benefit is aesthetic (the food looks better and tastes better), not nutritional.

Article / Updated 07-28-2022

The ketogenic diet (or keto diet for short) is an exceptionally well-researched and proven method to start working with your body, rather than against it, to improve your health. Following the basic rules of the keto lifestyle can help you Feel more energized. Lose weight faster. Improve the health of your heart. Sharpen your mental focus. In addition to these benefits, there are a host of other long-term benefits that will leave you jumping for joy. Though it’s become popular recently, the keto diet has been used for almost a hundred years to heal and prevent disease — that’s a long track record of benefits. In a nutshell, the keto diet is High fat Moderate protein Very low carbohydrate Having grains and carbohydrates form the basis of every meal may seem like contemporary wisdom, but for most of human history, this wasn’t the case. Processed and easily digested carbohydrates fuel weight gain and unhealthy spikes in blood sugar with each bite; over the course of a lifetime, this destroys your health. The keto diet puts your body into ketosis, a process where you use fats, rather than sugars from carbohydrates, to fuel your body. On the keto diet, you’ll learn to turn to nutritional powerhouses — fats — into the basis of your meals. The truth is that fat really isn’t to blame for the increasingly common problems of obesity and being overweight that we always hear about. Fat is actually very good for you, keeps you feeling fuller longer, helps you lose weight, and improves your health over the long term. There are a lot of misconceptions about nutrition in general, and the keto diet in particular. The keto lifestyle is much more than the “bacon wrapped in cheese” memes will have you believe — although you can eat cheese and bacon. It won’t wreak havoc on your heart or blood vessels, nor will it increase your cholesterol levels if you follow a whole-food-based keto lifestyle. Despite what many of us have been told for decades, we don’t need to eat many carbohydrates as part of a healthy lifestyle. Instead, eating a range of whole keto foods can be the key to healthy living. Keto is a flexible and adventurous lifestyle that isn’t a one-size-fits-all plan; there are several different varieties to fit with your lifestyle and goals. Standard ketogenic diet The standard ketogenic diet is the basic version of the keto diet. It’s been around the longest and has the most evidence and research behind it. If you’re thinking about keto, you need to be very familiar with the standard ketogenic diet. It clearly breaks down the sources of your daily calorie intake, as follows: Fat: 70 percent Protein: 25 percent Carbohydrates: 5 percent Historically, on this diet, you’ll generally eat about 25 grams of carbohydrates per day. However, we live in more flexible times, and some people eat as much as 50 grams per day. That’s okay, because most people stay in ketosis on 50 grams of carbs a day, so they don’t need to limit their carbs anymore. Over time, you’ll figure out what works best for you. The amount of daily carbs is, at most, only a fifth of what many Americans eat. On the standard American diet, you get about 30 percent of calories from fat, 20 percent from protein, and 50 percent (or more) from carbohydrates. That means most Americans are eating about 250 grams of carbs or more per day. As you can imagine, making such a radical change from a carb-based diet to a fat-based one will have a massive impact on your health and energy levels. On the standard ketogenic diet, the ratio is 70:25:5 in terms of calories coming from fat, protein, and carbs. You should aim for 30 grams of carbs or fewer in a day. Targeted ketogenic diet The targeted ketogenic diet is geared toward athletes. It’s a slightly more flexible version of the keto diet because it allows you to eat more carbs around the time of your intense workouts. When you’re burning a lot of calories, the carbs you eat are consumed as fuel immediately, so your body doesn’t get “kicked out” of ketosis in the long term. As soon as you use up all the carbs during your workout, your body goes back to fat burning because there aren’t carbs left around when you’re more sedentary. This choice is good for very active people who are exercising at high levels regularly (for hours, not minutes) or training for an intense athletic challenge that requires a lot of energy, like a marathon. Regardless, this is not a free pass to eat as many carbohydrates as you would on a high-carb diet. You should consume about 20 or 25 grams of easily digestible carbs approximately 30 to 45 minutes before you exercise. After exercising, you’ll go back to the regular keto diet. Keep in mind the total number of calories (including your pre-workout carbs) when coming up with your daily energy intake. It’s critical that you only eat enough carbs to fuel your workout, so your body goes back to burning fats when you’re done exercising. Generally, you should be well adjusted to the standard ketogenic diet for a couple months at least before you switch to this targeted version. Cyclical ketogenic diet The cyclical ketogenic diet is another more flexible keto option for highly trained athletes. We’re upping the playing field here — this is the ultramarathon runner or the professional athlete, not the weekend warrior. These athletes may increase their carb intake for a short time to “fuel” themselves for the high level of performance they’re about to commit to. The increase may be for a couple of days before a major training event — and the amount of carbs they consume is in line with the amount of physical activity they’re facing. Then they go back to the standard ketogenic diet after the major event is over. Although they may be out of ketosis during these “cheat days,” their high level of performance ensures that they’re still in the low-carb range because they’re burning so many more calories than usual. Another group of people who follow the cyclical ketogenic diet are those who have a hard time sticking to the standard ketogenic diet and choose to have cheat days once in a while. This may involve going keto five days a week, with the weekends reserved for “cheat days.” For those who eat carbs on the weekend, or can’t stick to the standard ketogenic diet because of social pressures, it’s important not to go on carb-binging cycles. It’s quite a shift for the body to go from ketosis to high-carb so rapidly. Instead, increase your carbs to a “low-carb diet,” in the range of 150 to 200 grams on your cheat days. You won’t be in ketosis on those days — and it may take a while for your body to go back to ketosis even on your regular standard ketogenic diet days — but at least you’ll still have the benefits of cutting back on carbs. The cyclical ketogenic diet may be helpful for athletes and those who find it difficult to commit to the keto lifestyle. Keto is very flexible and can work with any lifestyle, as long as you make a commitment to health. High-protein ketogenic diet In the high-protein ketogenic diet, you increase the percent of calories from protein. Commonly, this breaks down as follows: Fat: 60 percent Protein: 35 percent Carbohydrate: 5 percent This option is best for people who are concerned about losing muscle or even want to bulk up, like bodybuilders or individuals who have very low lean body muscle mass. Generally, keto is a muscle neutral diet (you don’t gain or lose it), so adding protein is a great choice for those who want to gain muscle. In this diet, you’re still in ketosis, but you don’t necessarily have as high a level of ketones as someone on the standard ketogenic diet. It’s hard, but possible, to get kicked out of ketosis if you go higher than the recommended 35 percent of calories from protein. It’s also important on this type of keto diet to remember to eat a range of protein foods that are healthy and nutritious. Burning fat: Ketosis Ketosis is the process your body uses to breaks down ketone bodies for most of its energy needs. Ketones come from fatty acids regardless of whether you eat them or get them from your fat cells. Your body prefers to use glucose for energy (see the preceding section), so ketosis only occurs when you don’t have enough glucose coming in from your diet. On a keto diet, your body switches from glycolysis to ketosis as the primary energy generator. Fat, like carbohydrates, is also a source of calories, but it provides a whopping nine calories per gram, compared to the measly four calories you get from carbs and protein. This means, head to head, fat is always a more efficient source of energy than carbohydrates. On the keto diet, instead of using glycolysis for energy, fatty acids are broken down into three types of ketones that provide energy to all your body’s cells: Acetoacetate: The main ketone made by your liver. β-hydroxybutyric acid: The main ketone in your bloodstream and the source of ketones’ anti-inflammatory benefits. Acetone: The least common ketone; it doesn’t provide energy, but it is responsible for carrying waste out of the body. It’s responsible for keto breath (the fruity or moldy breath that some people have when in ketosis) because it’s ridding the body of excess acetone through the lungs. Importantly, fatty acids not only make ketones but also are able to produce glucose if you aren’t getting it from your diet. That’s why, even on the keto diet, your blood sugar levels don’t drop precipitously. They also don’t rise astronomically, as they do on a carb-rich diet, every time you take a bite of food. The liver, the workhorse of metabolism, can’t use ketones as its energy source, so it’s crucial that fat can be turned into glucose to support the liver during ketosis. Like glucose, ketones are also a source of energy for the brain and provide its fuel during ketosis. Ketones may be better brain fuel than carbohydrates because they’ve been shown to improve the health of our brain cells and may be helpful in preventing neurodegenerative diseases like Alzheimer’s. The words ketosis, ketogenesis, and ketogenic are all derived from a similar root, meaning to produce and utilize ketone bodies as the primary form of energy. That’s where the names ketogenic diet and keto diet come from!