12 Effortless Ways to Reduce Carbs Intake without Starving

1. STOP DRINKING SUGARY BEVERAGES

Sugary beverages contain high amounts of fructose and added sugar. As you may know, fructose has been linked to an increased risk of insulin resistance, obesity, and type 2 diabetes.

A 354-ml (12-oz) can of soda contains 38 grams of carbs. All of these carbs come from sugar.

Avoid all sugary drinks including sodas, fruit juice, sports drinks, and energy drinks. If you need to drink something refreshing, opt for fruit-infused water or herbal teas.

2. NO MORE FRESH FRUIT JUICE

Fruit juice contains negligible amounts of fiber but is loaded with sugar. Yes, it may offer easily absorbable minerals and vitamins but the high sugar content can have disastrous effects.

Stop drinking fruit juice. Instead, flavor your water with a slice of lemon or orange. Or simply eat the whole fruit.

3. EAT MORE BOILED EGGS

Most breakfast foods are loaded with carbs. You’re better off eating boiled eggs because they’re loaded with protein and they’re very filling.

One egg contains less than 1 gram of carbs and it offers high-quality protein. Research shows that eating eggs for breakfast instead of bagels can enhance weight loss.

4. CUT DOWN ON BREAD CONSUMPTION

Bread is a staple food in many diets. Unfortunately, it is low in fiber but high carb content. White bread made from highly refined grains can have negative impacts on weight and health, research shows.

You should also be careful with rye bread as well since it contains up to 15 grams of carbs per slice. Only a couple of those grams are fiber.

It may not be easy for you to give up bread entirely but you can start by cutting down on the amount you eat every day.

The side effects of eating too much bread may also motivate you to quit.

5. CHOOSE LOW-CARB DAIRY

Dairy products can be healthy and are usually delicious. They are loaded with magnesium, calcium, and other essential minerals. However, some dairy choices can be harmful, and so should be avoided.

For example, pudding, frozen yogurt, and fruit-flavored yogurt are not suitable for you. They have high carb content and are loaded with sugar.

But you can opt for cheese and Greek yogurt since they have low carb content. They have also been shown to promote fullness, enhance body composition, and reduce appetite.

The following are excellent dairy choices you can go for:

• Ricotta cheese
• Plain Greek yogurt
• Cottage cheese
• Cheese, i.e., cheddar, mozzarella, brie, etc.

6. REPLACE SUGAR WITH THESE SWEETENERS

One tablespoon of brown or white sugar contains 12 grams of carbs, i.e., 50 percent glucose and 50 percent fructose. Honey is also not a good alternative as it also has high carb content. One tablespoon of honey contains up to 17 grams of carbs.

So, learn to enjoy the natural flavor of foods without adding any form of sweeteners. If you must sweeten your food, then use the following healthy sugar alternative:

• Erythritol – This is a form of sugar alcohol that behaves much like regular sugar. However, it does not raise insulin levels or blood sugar levels. Erythritol also helps to prevent cavities by killing bad bacteria that causes plaque.
• Stevia – This sugar alternative originates from the stevia plant, which is more common in South America. It has been shown to bring down blood sugar levels (in animal studies) and increase insulin sensitivity.
• Xylitol – This sugar alcohol helps in combatting bacteria that cause tooth decay. Animal research has also shown that it may help in reducing insulin sensitivity while protecting users from obesity.

7. EAT LESS WHEAT FLOUR

Wheat flour contains many high-carb ingredients, and this is evident in most baked products like muffins, bread, etc. It is also the flour of choice for coating fish or meat before baking or sautéing.

Whole wheat flour surprisingly contains up to 61 grams of digestible carbs per 3.5 ounces (100 grams).

Luckily, excellent alternatives – from coconuts and nuts – exist. They are available in numerous grocery stores or from online retailers.

8. GO FOR NON-STARCHY VEGGIES

Vegetables are important sources of fiber and nutrients. They are loaded with plant compounds called phytochemicals, and some of them function as antioxidants. These antioxidants work collectively to protect your body from diseases.

Therefore, it is highly crucial for you to eat only non-starchy vegetables to help you keep your carb intake down.

Root vegetables and legumes such as beets, carrots, peas, potatoes, lima beans, etc. contain moderate amounts of carbs. When you eat any of these, you will remain full for hours, thereby minimizing your carb intake.

9. EAT MORE HIGH-PROTEIN FOODS

It becomes easier to cut back on carbs when you eat an excellent protein source.

Protein triggers the release of a hormone referred to as the “fullness hormone.” This hormone helps to reduce hunger and combat food cravings.

Protein also has a high thermic effect compared to carbs or fat. This means that your body’s metabolic rate increases even more during digestion and metabolism.

Here are the best protein sources.

10. EAT FOODS PREPARED WITH HEALTHY FATS

Extra-virgin olive oil and coconut oil are two healthy choices that you can go for.

Most of the saturated fat in coconut oil is MCTs (medium-chain triglycerides), which help in reducing belly fat. MCTs are also known to decrease appetite significantly, according to a recent study.

Here’s the MCT oil we recommend.

11. CHOOSE LOW-CARB SNACKS

Carbs add up quickly in snack foods such as crackers, pretzels, etc. They are also usually not satisfying unless you eat them in large quantities. And that means more carbs for your body to deal with.

You should, therefore, choose high-protein snacks whenever hunger strikes in-between meals. Consuming these healthy snacks will make you feel full for a long time.

Go for healthy snacks like almonds, hazelnuts, cheese, and peanuts.

12. TAKE MILK SUBSTITUTES

Milk is highly nutritious, but it has relatively high carb content because it contains lactose, a type of sugar.

A 240 ml glass of either low-fat or full-fat milk contains 12-13 grams of carbs. Adding some milk to your tea or coffee is fine, but not when you drink it by the glassful or in shakes.

Almond and coconut milk are two great substitutes.

You don’t have to starve because you want to cut back on carbs. By transitioning to a low-carb lifestyle systematically, your overall health will improve significantly. Eat more protein, non-starchy vegetables, and so on, as outlined in this article.

12 Incredible Weight Loss Tricks for Night Shift Workers

A computer-driven workforce, along with long working hours, has led to an increase in the number of employees working night shifts.

Working at night has its benefits. For one, you don’t get to deal with the frustrating rush-hour traffic. Plus, the work environment is much more peaceful at night. However, night shifts may have disastrous effects on your health.

Besides having a higher risk of cardiovascular diseases, night shift workers are more likely to gain weight.

Wierd Fat Loss Trick Burns 10lbs (5kgs) of Belly Fat in 7 Days

Most night shift workers drink and eat as a strategy for staying alert at night. Moreover, convenience store purchases, vending machines, and high-fat foods are the only available ones in the middle of the night. I may also note that long working hours cause fatigue, which may trigger binge eating.

Additionally, research has proven that hormonal weight gain is more likely when we eat large meals at night.

Therefore, it is highly crucial for shift workers to watch what they eat at night. And for those who are already overweight, the weight loss tricks below will help you reach your weight goal.

WEIGHT LOSS TRICKS FOR NIGHT SHIFT WORKERS

1. GET MORE MELATONIN IN YOUR SYSTEM

Instead of loading your system with sleeping pills, you should consider melatonin as a viable alternative. Melatonin is a naturally-occurring sleep hormone secreted by the pineal gland. It is an antioxidant for the human brain and works to slow the brain down as regular sleeping hours approach.

Go for foods that will promote melatonin production. Such foods are usually rich in tryptophan and include peanut butter, milk, and turkey.

Alternatively, you can take this natural melatonin supplement.

2. WATCH HOW MUCH CAFFEINE YOU TAKE

Caffeine effectively blocks the synthesis of melatonin right at the genetic level. It is a stimulant that persists for several hours after your last sip. Therefore, give your body approximately 6-8 hours to process caffeine.

If you leave work around 6 am to sleep by 8 am, take your last cup of caffeine-rich beverage around 1 am. Yes, it may seem drastic to you. But that means you need to find other ways to stay alert when working at night.

You can listen to upbeat music or get up and walk around for 10-20 minutes to stay alert.

3. SWITCH OFF TV SCREENS AND SMARTPHONE

Blue light from your smartphone or TV can cause your body to remain alert, thus stimulating the breakdown of melatonin. Turn off these devices at least 30 minutes before you go to sleep.

You can listen to a podcast or an audiobook as you can keep your eyes closed safely from light rays. You will find it easier to drift off to dreamland this way.

You can also create a dark room by using blackout curtains. This will enhance the quality of your sleep significantly.

4. EAT HEALTHY FOODS AT NIGHT

Choosing healthy foods during your night shift is highly crucial to your overall health. Stay away from sugary desserts as these can lead to blood sugar fluctuations. Also, take note of any food you consume that makes you feel drowsy, especially after a couple of hours.

Cut down on your portions of rice, potatoes, bread, etc. so that your blood sugars can stabilize.

Keeping your blood sugar levels will not only curb your cravings but also boost your focus and alertness at night.

5. CUT OFF SOME CALORIES FROM YOUR DIET

This study found that people who ate meals between 11 pm and 5 am consumed up to more 500 calories daily compared those who limited their calorie intake to daytime hours.

Additionally, nighttime eaters gained 6.2kgs (13.6lbs) more than non-nighttime eaters.

Reduce your calorie intake by eliminating high-calorie foods from your diet.

6. INCREASE THE INTAKE OF VITAMINS

Deficiency of B vitamins – such as niacin, folate, vitamin B6, and vitamin B12 – can cause low melatonin production. Mineral deficiencies – i.e. zinc, magnesium, etc. – can also bring about the same effect. Low levels of serotonin can be very problematic as it is the harbinger of melatonin synthesis.

People with depression also have sleep issues as a result of decreased melatonin synthesis. So, you need to make sure that you get these essential nutrients in your system. This will help you to stay healthy while you are on a night shift.

7. FORGO ALCOHOL

Alcohol is a great deterrent to the synthesis of melatonin, which is the best sleep hormone in the human body. Therefore, do away with any alcoholic drink that may cause you to have problems sleeping later on. You can have seltzer water or decaffeinated tea instead.

8. SMART SNACKING DOES IT

Snacking a little during night shifts is important, but do not use food as a distraction to help you stay awake. Those additional calories can result in unnecessary weight gain.

Snack smartly by limiting yourself to two healthy snacks and a good meal while on a night shift. You can eat two other meals outside of work.

9. MAKE SLEEP A PRIORITY

When you do the same things – at least one hour – before bedtime, you are gradually programming sleep triggers. Your brain will, over time, start associating those things with bedtime. Thus, it will fast-track you into a fat-burning slumber right after your night shift even though others around you are active.

Sleep triggers may include listening to a podcast or relaxing music, taking a hot shower, meditating, etc.

10. NEVER SKIMP ON REGULAR EXERCISE

The next priority for weight loss hopefuls – after regular, high-quality sleep – is frequent exercise. This is highly critical as workouts help you get closer to your weight loss goal.

Moreover, exercise also promotes sound sleep. Therefore, it will be an excellent idea to sneak in a few indoor workouts. Follow this sequence if you want to burn fat and build muscle while exercising for less than 15 minutes a day.

11. LAY OFF SUGARY DRINKS

Avoid sugary drinks as much as possible. Peak blood sugar levels are at least 16 percent higher among individuals who do night shift work, research shows. This was revealed via a study conducted by the American Academy of Sleep Medicine.

Although the study sample was small, the findings were incredibly insightful. It helped the researchers to know why shift work heightened people’s risk for obesity.

12. CREATE A SCHEDULE FOR MEALS

Carve out a schedule and take note of the meals that help you stay active and healthy while working shifts.

Working night shifts may have slowed down your metabolism by disrupting your circadian rhythm. Luckily, maintaining a regular meal schedule can help balance your circadian rhythm.

Don’t let working night shifts interfere with your weight loss goals. Use the incredible weight loss tricks above to reach your ideal weight and maintain it.

Note that it’s much easier to lose weight and keep it off if you combine a healthy diet with exercise. And the best part is you don’t have to exercise for hours to stay in shape.

Ass-Kicking 9-Minute Abs Tabata Workout for A Flat and Toned Belly

9-MINUTE ABS TABATA WORKOUT   

Here’s a breakdown of the ass-kicking 9-minute abs tabata workout for a flat and toned belly.

Floor Triceps Dips – 30 Seconds

Elbow Plank – 30 Seconds

Knee Push-Ups – 30 Seconds

Rest 30 Seconds

Plank Shoulder Taps – 30 Seconds

Alternating Side Plank – 30 Seconds

Push-Ups – 30 Seconds

Rest 30 Seconds

Up and Down Plank – 30 Seconds

Plank Arm Reaches – 30 Seconds

Push-Ups with Mountain Climbers – 30 Seconds

Rest 30 Seconds

Air Squats – 30 Seconds

Forward Lunges – 30 Seconds (Each Side)

FLOOR TRICEPS DIPS

It may not seem like it but this exercise actually engages your ab muscles. However, it mainly targets your triceps.

Lower your butt until it slightly touches the floor and then rise until the arms are straight. Keep your abs tight throughout.

ELBOW PLANK

This classic exercise engages your entire core. Keep your butt and ab muscles tight to prevent your hips from sinking. Also, keep your neck in its neutral position.

KNEE PUSH-UPS

Knee push-ups are an excellent upper body exercise for beginners. They will challenge every muscle in your upper body in just 30 seconds.

Keep your knees, hips, and shoulders aligned in a straight line when doing knee push-ups. Remember to maintain a full range of motion.

PLANK SHOULDER TAPS

Plank shoulder taps not only tone your abs but they also build your arm and shoulder muscles.

Keep your feet a few inches apart and tighten your ab muscles to prevent your hips from swinging from side to side.

ALTERNATING SIDE PLANK

This phenomenal exercise targets your oblique muscles. Keep your shoulder joint tight to lower your risk of injury.

It’s also important to keep your body aligned in a straight line as you twist from side to side. You won’t get much out of the exercise if you let your hips sink.

PUSH-UPS

Push-ups may seem too basic but they’re one of the best exercises you’ll ever do. They build your arms, abs, chest, and shoulder muscles.

Tighten your ab and butt muscles to keep your body aligned in a straight line.

UP AND DOWN PLANK

Other than toning your arms and abs, this unique exercise will improve your coordination. Make sure you do the exercise exactly how I’m doing it in the demonstration below.

PLANK ARM REACHES

This little-know ab exercise greatly challenges your shoulder muscles. Keep your arm straight when you extend it forward. And keep the neck in its neutral position – don’t lower your head.

MOUNTAIN CLIMBERS PUSH-UPS

Combining these two amazing exercises will give you a full body workout in just 30 seconds. Alternate the exercises as fast as possible while maintaining proper form.

AIR SQUATS

Did you know that air squats engage the core muscles? That’s right! Doing squats will actually build your lower back muscles and tone your abs.

FORWARD LUNGES

This simple movement is extremely rewarding when done properly. The first thing to remember is to keep your torso upright throughout and look forward. Secondly, keep your strides wide to allow your knee to be bent at 90 degrees when you lunge forward.

Keto Diet and your thyroid

The ketogenic diet has been getting a lot of buzz in recent years. That is plainly obvious with every visit that I make online to read over comments from Hypothyroid Mom followers. It seems like one after another, people are raving about keto for finally helping them lose stubborn fat. With all the rave reviews, however, the truth is that I’ve also heard from hypothyroid readers, more often women than men, feeling sick and even gaining unwanted weight on keto. It is clear to me that the traditional keto diet is not the wonder weight loss cure for everyone, especially those of us with hypothyroidism.

Are there particular modifications for people with hypothyroidism so that everyone wins with keto? That was my burning question. 

And there entered this OB/GYN.

Written by Anna Cabeca, DO, FACOG

I get asked a lot about whether a ketogenic diet – a very low carb diet – improves symptoms for women having thyroid disease, or whether it makes symptoms worse.

My own medical opinion, given decades working with women over 40 having hormone balancing challenges, is that a traditional ketogenic diet may not be right for many women with thyroid disease. The good news? I have found a few important modifications that can be incorporated with keto that address its possible negative effects.

Let me talk a bit more about this and how I’ve enhanced the traditional ketogenic diet to best serve women over 40.

The potential problems with keto

A ketogenic diet is a very carb-restricted diet that is also high in fats. The reduction in carbs changes the “fuel” your body burns, from glucose (generated by your body in response to all the carbs we all tend to consume) to instead burning fat. This metabolic state of fat-burning is called ketosis. Because your body starts to burn fat, the only available alternative fuel source, a keto diet is known as a great weight loss diet.

This switch in fuel source can actually be measured by testing for something called ketones, either in the blood or urine. When you are testing positive for ketones that means you are burning fat. It also means you are producing less glucose (so no more blood sugar spiking!) and improving your insulin control.

There have been many studies which have scientifically shown that a ketosis state not only supports weight loss, but that it also may reduce blood sugar issues such as insulin resistance and diabetes, may support improved memory and overall brain health (and may reduce your risks for developing Alzheimer’s disease), may reduce epileptic seizures, and finally may even help fight cancer.[1-8]

All of these are things that sound pretty good, right?

But…it turns out that it is the reduced production of insulin that some thyroid experts have expressed concern about when it comes to people having thyroid disease trying traditional ketogenic diets.

Why the concern? Because too little insulin can impact the liver’s ability to make T3 out of T4.

So that’s the first concern we need to talk about.

And the second concern expressed about traditional keto is relating to the state of ketosis itself. Especially for women, remaining in ketosis too long on a ketogenic diet can create way too much acidity in the body. This can be very inflammatory.

So these two concerns (the possibility of lower T3 and increased inflammatory acidity) are the likely culprits when you hear a woman – especially one having some underlying inflammatory issue already, like thyroid disease – having problems as she tries to adhere to a typical ketogenic diet. You might also hear that she has suffered weeks of keto-flu and finally has just given up. Or you might hear she has felt so irritable and keto crazy about the entire experience that she has not only alienated herself from her entire family – including the pet dog – with a very witchy attitude… but has binged on chocolate chip cookies and wine for 3 days as well (before giving up on the diet completely)!

I have dozens of clients who have experienced this result. The traditional keto diet has made them miserable and worsened their thyroid symptoms.

Now, we are all very biologically unique…so some women will do fine on strict keto. Especially women who have no underlying inflammation and who also have very healthy hormone balance…so this would be a woman who has no toxicity challenges, no gut imbalances, no stress issues and the like…know many of those? I don’t!

The bottom line is that most women need some important modifications to the keto diet in order to feel well and remain compliant to its somewhat strict disciplines. And those modifications need to address the two concerns (potentially lower T3 and increased inflammatory acidity) as well.

Listen to your body.

Research has shown that there can be a reduction in T3 levels when a woman is on a ketogenic diet. But does that necessarily equate to women feeling less well? That depends on many other things going on in a woman’s body, in particular her overall hormone balance and inflammatory status. A woman needs to listen to her body, and yes…she needs to know her overall thyroid numbers, whenever she tries any new diet or lifestyle intervention.

What I have found is that if a woman adds certain foundational hormone balancing support to a keto diet, that in most cases her TSH level won’t increase and she will continue to feel well or better!

This even happened to me.

I personally saw a greatly elevated TSH level after exposure to incredible mold toxicity (a result of my home being hit – for the second time – with a hurricane). While I’ve had thyroid issues for many years my TSH really shot up, to 5.07 mIU/L in Dec 2017 (along with repeated mold exposure add in the stress from 5 different moves!)! After getting back – strictly – on my Keto-Green program my TSH measured 0.55 mIU/L in October of 2018. And my free T3 also increased to a healthier level.

And what about the second keto concern? Women on a traditional keto diet often suffer from increased inflammation and acidity due to remaining in ketosis too long.

That’s where an alkaline foundation helps out.

A Thyroid-Friendly Keto Diet

If you are looking for information on the basics of the diet, I wrote this article here at Hypothyroid Mom.

Here below you’ll find the key modifications that I’ve found to make all the difference for women with thyroid disease. If you’ve already tried keto and didn’t feel your best, retry it with these modifications. You’ll be surprised at the difference a few teaks can make.

The first major difference is that women shouldn’t dive into the ketogenic diet on day one. Instead, focus on developing a healthy foundation that includes:

• Maintaining an alkaline pH – This is core to counter the inflammatory acidity seen in ketosis! Keto-only diets force women to stay in ketosis too long and become acidic, which actually creates inflammation. This can result in your body holding on to its fat stores so you won’t lose weight (if that’s your goal)…and the increased inflammation can worsen your thyroid symptoms. For optimal health and wellbeing strive for an overall net alkaline producing diet versus the typical Western (high carbs!) net acid producing diet. Getting alkaline also helps us reset our circadian rhythm, which helps us sleep better and improves our mood. It supports our body in regulating our hormones, including our thyroid hormone, in a more productive fashion too. Note that this net alkaline producing effect is also significantly impacted by many non-dietary elements as well (stress being a big one)!

• Incorporating important lifestyle changes that directly support our two thyroid-impacting regulatory hormones, cortisol and insulin. This includes:
  • Improved stress management – Many women can’t get into ketosis until they learn better stress management techniques. We can’t always remove our stressors, but we definitely can learn how to reduce our stress hormone, cortisol, to healthier levels (cortisol effectively puts the brakes on your thyroid metabolism, digestion and immune processes).
  • Supporting our adrenals with adrenal adaptogens. Too much stress burns out your adrenals. Your adrenals normally focus on mundane things such as metabolizing nutrients and producing needed hormones. Maca is one of my favorite adrenal adaptogens.
  • Improving our sleep. Our circadian rhythm is critical to hormone production and our overall health and mood.

Addressing the gut dysfunction that is common with thyroid disease. Support thyroid/keto digestion issues (low stomach acid, malabsorption of key nutrients such as zinc, Vitamin D, selenium; leaky gut, constipation due to slow metabolism, etc.) with high quality probiotics, digestive enzymes, and natural detoxification strategies.

Reducing environmental toxins from foods (eating clean and organic, without added hormones, GMOs and chemicals), personal care products (how many endocrine disruptors do you apply to your body daily?) and the home. Ketogenic diets do not include this as an important step but women tell me all the time that this is the key aspect to their achieving alkalinity as well as hormone balance.

Cutting out inflammatory food sensitivities. Most ketogenic diets focus on just lowering gluten intake but do not require the removal of gluten as well as other inflammatory foods. I have found that women in particular do better on a diet that excludes the top inflammatory foods such as gluten, dairy, sugar, and processed foods.

Incorporating the health benefits of intermittent fasting is also key. Many keto diets include some aspect of intermittent fasting as there are numerous studies that support the health benefits (improved insulin sensitivity, reducing oxidative stress) and improved metabolic benefits of fasting (particularly true with the type of fasting that I recommend in my Keto-Green program which is to increase your fasting window between dinner and breakfast, known as a 16/8 fast). I don’t advocate the prolonged 24 hour type of fasting that you’ll find in many keto diets, in particular for those having thyroid disease. It puts too much stress on the body. If you have underlying issues with insulin resistance or blood sugar it is important to discuss any type of dietary change – including intermittent fasting – with your physician.

And finally, let’s incorporate the reality of living into our diet and lifestyle! I’ve seen some thyroid clinicians state that staying in ketosis too long isn’t healthy for those with thyroid issues given that it may lower T3 levels. But frankly, women on my program don’t stay in ketosis for weeks at a time, not even days at a time in many cases. We bounce in and out as there are many dependencies beyond carbs that affect ketosis (such as stress level, sleep, toxicity and so much more).

This is an important point, that there are things beyond carb restriction that can impact ketosis. I’ve found that women, for example, who are under chronic stress may never be able to get into ketosis no matter how much they restrict their carbs.

So how challenging it is for you to get into ketosis, how long you stay there, and how it makes you feel is unique to each of us (and can change over time). You’ll have to experiment a bit by working on the foundational pieces noted above and also perhaps by tweaking your intake of carbs.

Generally, people need to be at around 20-40 grams of total carb per day to get into ketosis. But if you’re a women under stress that might not be low enough to get into ketosis…but don’t just keep lowering the carbs, you need to deal with the stress (and underlying cortisol issue and adrenal burnout). In talking with clinicians focused on thyroid disease and working with ketogenic diets for their patients and clients, most would say not to go lower than 20 grams of total carb per day, in conjunction with their thyroid hormone medication.

I’m not looking at the number of daily carbs, but at the percentage of one’s daily food intake or “plate”. It is much easier and intuitive to do this. I target 5-10% of the “plate” to be healthy, slow-burning carbs (and this equates to generally around 20-35 grams of carbs). 

The one caveat to these healthy target carb levels might be someone having an overactive thyroid who may not want to risk further weight loss.

I use an 80-10-10 philosophy. For optimal results I like for women to stay Keto-Green about 80% of the time, fast about 10% of the time (so do some periodical periods of intermittent fasting, but don’t live with those restrictions each and every day), and feast about 10% of the time. Yes! Feasting is so important as it is typically time we bond with family and friends…and we all need to treat ourselves from time to time.

About Anna Cabeca, DO, FACOG

Dr. Anna Cabeca is an Emory University trained gynecologist and obstetrician, a menopause and sexual health expert, international speaker and educator, and author of the USA Today bestseller The Hormone Fix. In a survey of more than 500 women following her Keto-Green program 94.95% felt that their energy levels had improved. And while blood testing isn’t part of the program, many women who did have testing improved their numbers – including their thyroid levels. Her 10-Day Breeze Through Menopause Masterclass is free right now for Hypothyroid Mom followers.

References:

[1] Paoli, A., et al. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013 Aug;67(8):789-796.

[2] Rosedale, R., et al. Clinical Experience of a Diet Designed to Reduce Aging. J Appl Res. 2009 Jan 1;9(4):159-165.

[3] Shaafi, S., et al. Ketogenic Diet Provides Neuroprotective Effects against Ischemic Stroke Neuronal Damages. Adv Pharm Bull. 2014 Dec;4(Suppl 2):479-481.

[4] Allen, B.G., et al. Ketogenic diets as an adjuvant cancer therapy: History and potential mechanism. Redox Biol. 2014;2:963-970.

[5] Yancy Jr., W.S., et al. A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutr Metab (Lond). 2005;2:34.

[6] Murphy, P. et al. The antidepressant properties of the ketogenic diet. Biol Psychiatry. 2004 Dec 15;56(12):981-3.

[7] Gasior, M., et al. Neuroprotective and disease-modifying effects of the ketogenic diet. Behav Pharmacol. 2006 Sep;17(5-6):431-439.

[8] Rogovik, A.L., et al. Ketogenic diet for treatment of epilepsy. Can Fam Physician. 2010 Jun;56(6):540-542.