Wednesday, November 2, 2016

EAT FAT AND GET SKINNY: WHAT I EAT & DO ON A KETOGENIC DIET by Tuese Ahkiong

EAT FAT AND GET SKINNY: 
WHAT I EAT & DO ON A KETOGENIC DIET 
by Tuese Ahkiong



August 15, 2016                       November 1, 2016




78 days on Ketogenic and almost 40 lbs down, 3 inches off the waist


Hi Everyone,

My name is Tuese Ahkiong and I'm very excited about sharing an incredible health changer for me.  In just about 80 days, I've loss almost 40 lbs and a few inches off the waist just by simply eater better.  I'm of Polynesian decent and it's usually very hard for us Polys to lose weight.  I simply want to share what I've been doing in hopes that this information can help someone.  

The benefits that I have been experiencing from the Ketogenic Diet are: I don’t really have to try to lose weight, it just falls off; I have a different kind of crazy energy that sustains me: I’m more focused; my appetite is in control because I don’t feel hungry all the time like I used to and I’m Samoan. LOL.  

Ketosis is getting your body into a state where it uses your own body fat for energy and not the glucose from the food one eats.  The good fat that I eat keeps me satisfied and not hungry. This way the body goes into ketosis and starts using body fat for energy to burn.

When eating carbs or protein, they trigger insulin.  Insulin begins to convert those 2 into glucose and then stores them as body fat.  If you eat and then work-out your energy will come from this glucose and you don't lose body fat.

If you don't eat protein or carbs but do eat good fat, your body’s insulin is NOT triggered and you are still in a fasting mode.  Your body then looks for an energy source and since there is no glucose around, it goes into ketosis, body fat burning as energy. Yay!

Some of you have asked about what I'm doing to lose the weight.  So, I'm just sharing the love.


What does a day look like:

70% FAT
25% PROTEIN
5% CARBS

FAST (don’t eat) between 8PM - 12PM:  16 hour intermittent fasting
NO BREAKFAST IN MORNING -Worst meal of the day if you're trying to lose weight.  It triggers insulin and that's not good.

8am Drink lemon juice, tumeric, cayenne pepper, cinnamon tea.  This is OPTIONAL. I do it to detox.

8:30am I drink organic coffee 1-2 cups with half the stick of grass fed cow butter (KerryGold), MCT oil, coconut oil, or heavy whipped cream –blend it and it tastes like a latte.  Newbies can start with a 1/8 of a stick of butter.

Between 9am-12pm work-out on empty stomach for at least 30 minutes.  Exercise is NOT necessary but helps to speed up weight loss.  Losing weight is mainly diet 75% and sleep 20%.

First meal around 12pm.
2-3 eggs, cheese, 4 Pieces of bacon or sausage, salad (mix greens, onions), balsamic vinegar or apple cider vinegar, apple, cucumber, water.

Below are several meals.  Some dishes turn into 2-4 meals.


2nd meal before 8pm.
hamburger, bacon, cheese, 1 egg, kimchi, salad, water.

Lately, I've been eating just one meal a day.  If you're not hungry, then don't eat.  

Why do we get hungry even after eating a lot?  Because the "food" we ate is processed and stripped of vitamins, minerals, nutrients and good fats that the body is craving.  This is how folk get fat, sick, tired, hungry because of the Frankestein food we're eating from the government and "food" corporation.  We're being poisoned so we can be passed on to the Medical Industry and Big Pharma Industry and then the Cemetery Industry.

Begin to take care of yourself.  We only get one shot at this life!


SLEEP
SLEEP is so important. Don't eat anything 2-3 hours before sleep.  Get 7-8 hours unbroken deep REM dreamland sleep.   This helps repair cells, lose weight, build hormones like testosterone and Human Growth Hormone HGH.  Who can't use better sleep!?  

I started off taking a concentrated TART CHERRY drink that can be mixed with water but I drank it straight.   It gave me the BESTESTES sleep ever.  A friend recommended it but I do not want to mention the product name because they like to do a presentation to introduce it.  From what I hear the the tart cherry concentrated drink is also good to treat GOUT.  Here's a generic brand:
https://www.youtube.com/watch?v=V-wGjW92dMk 

As of 12/2016 I switched over to an awesome product called NATURAL CALM, a relaxing magnesium supplement and my sleep has been great and still the BESTESTES!  Plus, this product does not have SUGARS like the tart cherry which will kick you out of ketosis.
https://www.youtube.com/watch?v=Log6ZLPTEt0


REST & RELAXATION:
Breathe DEEP throughout the day.  I do this often when I'm driving or just sitting around.
4 STEPS TO RELAXATION
1)  4 seconds breath in through your nose 1, 2, 3, 4
2)  4 seconds hold your breath 5, 6, 7, 8
3)  4 exhale breath through your mouth  9, 10, 11, 12
4)  4 seconds hold no breath  13, 14, 15, 16
repeat cycle several times to relax
RELIEVE STRESS by meditating on POSITIVITY, GOOD THINGS, those you love, Faith



TESTOSTERONE IS GOOD FOR WOMEN, TOO.
ESTROGEN IS BAD FOR MEN.  Estrogen high foods create MAN-BOOBS.  see foods not to eat below.


DAIRY
butter – KerryGold un-salted.  Grass fed cow  - put in organic coffee and on veggies.
cheese
cream cheese
heavy (fatty) whipped cream
RICOTTA CHEESE - TESTOSTERONE BOOSTER


DRINKS
almond milk
apple cider vinegar
coconut milk - lots of good fat.
coffee - organic 
kefir (fermented drink like yogurt) - probiotic
kombucha
lemon turmeric cayenne pepper cinnamon tea
matcha green tea
rooibos tea
WATER: distilled, filtered, mineral - get chlorine & fluoride out; put sliced lemon and cucumber in a pitcher of water and chill.  At times you may want to put pink himalayan sea salt or baking soda in your water.


FRUITS - many who practice the KETOGENIC DIET DO NOT include fruits.  I eat the following for the TESTOSTERONE and in small portions.
apples
BERRIES - TESTOSTERONE BOOSTER
POMEGRANATES - TESTOSTERONE BOOSTER
RED GRAPES - TESTOSTERONE BOOSTER
watermelon 


MEATS - there are lots of good grass fed meats at Spouts
bacon UNCURED, I get EJAY’S from smart n final
chicken dark because its fattier
chicken fried in lard no breading
clams
crab
eggs – free range cage free organic fed  - TESTOSTERONE BOOSTER
fish - wild salmon, sea bass, TUNA, SASHIMI  - TESTOSTERONE BOOSTER
hamburger get fattiest one
lobster
mussels
OYSTERS - TESTOSTERONE BOOSTER
ribs beef or pork with lots of fat
sausage
SHELL FISH - TESTOSTERONE BOOSTER
shrimp
soup with veggies chicken bone broth
steaks - fatty


SUPERFOODS, SNACKS & CONDIMENTS - 
almonds 
ASHWAGANDATESTOSTERONE BOOSTER
apple cider vinegar
balsamic vinegar
BEE POLLEN
bone broth
CACAO
cayenne pepper
CELERY
chia seeds
CHLORELLA
COCONUT, COCONUT OIL
CUCUMBER
dark chocolate
FUCOXANTHIN (WAKAME - brown seaweed)
lemon – mix w PHS-salt dip
MACATESTOSTERONE BOOSTER
MCT oils
mustard
pepper
Pink Himalayan Sea salt - make lemon and pink himalayan sea salt dip
POLYPHENOLS - DARK BERRIES
PUMPKIN SEEDS - TESTOSTERONE BOOSTER
seaweed
SPIRULINA
tabasco/ hot sauce
TUMERIC
VITAMIN D -15 minutes in the sun/day -  TESTOSTERONE BOOSTER
walnuts


VEGETABLES
avocado
broccoli
brussel sprouts
CABBAGE - TESTOSTERONE BOOSTER
cauliflower
celery – snack as much
COCONUT -meat, oil, milk -TESTOSTERONE BOOSTER, beware of sugar from the coconut water
cortisol - produces estrogen and fat storing
cucumbers – snack as much
fermented foods
GARLIC - TESTOSTERONE BOOSTER
KALE
KIMCHI
LEMONS
onions
pickles
salads
sauerkraut
SPINACH
sprouts
squash
sweet potato
yam


JUST SAY NO, 
N - O 
TO THE FOLLOWING:
artificial sweeteners 
BBQ sauce with lots of sugar
BREAD
cake
candy
canola oil
cereal
chips
cookies
CORN or anything with CORN in it: tortillas, chips, cereal, bread, popcorn.. EVIL POISON GMO.
cupcakes
donuts
EATING LOW-FAT or NON-FAT will get you FAT.  STAY AWAY from these labels.
fruit juice
fruits many bc of sugar
GOJI BERRIES
granola
HIGH FRUCTOSE CORN SYRUP - EVIL POISON
ICE CREAM
jam
jelly
ketchup with high fructose corn syrup or lots of sugar
LECTINS
milk chocolate
MSG
noodles
pasta
peanut butter
pies
PLASTIC PRODUCTS - reduces testosterone   creates estrogen and man boobs
potatoes white, brown
PROCESSED FOODS-boxed, canned, frozen
rice
soda
SOY - soy bean oil milk - usually GMO EVIL POISON   creates estrogen and man boobs
starches
steak sauce
SUGAR - EVIL POISON
sweets
sweet cocktail drinks
sweet juice
sweet sauces like ketchup - too much high fructose corn syrup.
table salt
VEGETABLE OILS
WHEAT - EVIL POISON
WHEAT GRASS
whole grain




GREAT VIDEOS:


BUTTER BOB BRIGGS is my inspiration.  Watch his channel.
BUTTER MAKES YOUR PANTS FALL OFF


HOW TO LOSE THE MOST WEIGHT FAST.  Eric Berg is solid Keto teacher.  Watch his vids.


EAT MORE FAT 




EXERCISE - Optional if you want to speed up weight loss

The following exercises help with building TESTOSTERONE & HGH Human Growth Hormone Naturally.

1) HIGH INTENSITY INTERVAL TRAINING (HIIT) does not need to be long.  This is a Fast and Quick Work-Out: 1 lap warm-up, stretch, 6-10 100 yd sprints, walk or jog arches, cool down.  20-30 minutes.  

Sprints in running, climbing stairs, skipping rope, jumping jacks, burpies, bike, elliptical, bag work- speed rounds non-stop punching and/or kicking for short explosive activity for about 1 minute for 5-10 sets with 1 minute break in between.


The goal is to get the body huffing and puffing from fast cardio explosive activity.  This will have the  body burning hot melting the fat away like a lean mean Olympic Sprinter.  Ever notice the body frame of a long distance runner and sprinter?  The long distance runners are typically skinny and most like have lots of messed of joints from all the wear and tear.  Sprinters are lean, muscular and buff.  Sprinting works the fast twitch muscles which help in producing testosterone and HGH.

This is a photo of a long distance runner vs. a sprinter.


2) DEADLIFTS 1 minute 3-5 sets

3) SQUATS WITH DUMB BELLS.  Squat down and then stand up pushing dumb bells above head. 1 minute 3-5 sets. 

4) BURPIES 3-5 sets of 10 or 20 reps



POWER POSES
As crazy as it sounds, standing in Victorious Strong Poses, Hands Raised, Body Strong Postures, Large Alpha Male Positions has been shown to increase testosterone and decreases cortisol and estrogen.   
http://www.dangerandplay.com/2014/06/23/raise-testosterone-lower-cortisol-look-taller/


Let me know if you have any questions.  

Also, let me know when you lose your first 20 lbs. so I can celebrate with you!

Many blessings on you,
Tuese


2 comments:

  1. Are the drinks in the morning necessary? How much of a difference would it make if one were to drink only water in the morning?

    ReplyDelete
    Replies
    1. The tea is not necessary. I do that to help with detoxifying the body.

      The fat from the butter and coconut oils in the coffee is what keeps me satisfied and not hungry. I get energy and clarity of mind when I drink it. So, if you don't have the butter fat or heavy whipped cream fat, then you might get hungry.

      Delete