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 fresh squeezed 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 UNCURED bacon (avoid sugars), 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 pass on to the Medical Industry and Big Pharma Industry and then the Cemetery Industry.  They have been pumping the 3 meal a day plus snacks food pyramid model down our throats for the last generation and kids are OBESE like never before.  Americans have been eating way too much carbs and sugars which is causing the OBESITY, HEART DISEASE, CANCER, DIABETES....  We have been lied to about fat.  Good Fat does NOT make one fat.  The sugar and carbs do.  They took the good fat out of foods and everyone started getting fat.   We really do not have to eat 3+ times/day.

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

Smoking cannabis is EXCELLENT for overall health and helps you to sleep like a rock.


REST & RELAXATION:
Breathe DEEP throughout the day.  I do this often when I'm driving or just sitting around.
3four STEP 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

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 (keep away from processed cheese like American cheese).

cream cheese
KEFIR **** great probiotics

heavy (fatty) whipped cream
*****High Vitamin Ghee Butter  combine with Fermented Cod Liver Oil
RAW MILK - one of the ultimate nutritional foods!!!!
RICOTTA CHEESE - TESTOSTERONE BOOSTER

DRINKS

apple cider vinegar  - take shot before bed and in the morning

coconut milk - lots of good fat.

coffee - organic 
kefir (fermented drink like yogurt) - probiotic

lemon turmeric cayenne pepper cinnamon tea
matcha green tea
RAW MILK - one of the ultimate nutritional foods!!!!
rooibos tea

WATER: distilled, filtered, mineral - get chlorine & fluoride out; put sliced ORGANIC lemon and cucumber in a pitcher of water and chill.  At times you may want to put pink himalayan sea salt or organic baking soda in your water.

FRUITS - many who practice the KETOGENIC DIET DO NOT include fruits because the sugar can kick you out of Ketosis.  I eat the following for the TESTOSTERONE and in small portions.

apples

BERRIES - TESTOSTERONE BOOSTER
pineapple
POMEGRANATES - TESTOSTERONE BOOSTER
RED GRAPES - TESTOSTERONE BOOSTER

watermelon 

MEATS - there are lots of good grass fed meats at Spouts

bacon UNCURED no/ very low sugar.
BONE BROTH https://www.youtube.com/watch?v=fCBgNx_pUPk

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, YELLOW TAIL  - TESTOSTERONE BOOSTER

hamburger get fattiest one
LIVER from cow, chicken, cod-fish is probably the most nutrient dense food on earth.

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 - 

ASHWAGANDA- TESTOSTERONE BOOSTER

apple cider vinegar

balsamic vinegar
BEE POLLEN
********BLACK SEED OIL ******* 
BRAZILIAN NUTS
bone broth
CACAO
CANDEX

cayenne pepper
CELERY
chia seeds
CHLORELLA
CLOVE OIL ******

COCONUT, COCONUT OIL
CUCUMBER

dark chocolate
**********FERMENTED COD LIVER OIL********** combine with High Vitamin Ghee Butter
FUCOXANTHIN (WAKAME - brown seaweed)
KEFIR
kombucha

lemon – mix w PHS-salt dip

MACA- TESTOSTERONE BOOSTER
MACADANIANS
MCT oils
MISWAK for brushing teeth
mustard

OLIVE LEAF EXTRACT *****

OREGANO OIL*****

pepper

Pink Himalayan Sea salt - make lemon and pink himalayan sea salt dip
POLYPHENOLS - DARK BERRIES
PROBIOTICS
PUMPKIN SEEDS - TESTOSTERONE BOOSTER

seaweed
SPIRULINA

tabasco/ hot sauce

TUMERIC
VITAMIN D -15 minutes in the sun/day -  TESTOSTERONE BOOSTER

VEGETABLES

AVOCADOS

BROCCOLI

BRUSSEL SPROUTS

CABBAGE - TESTOSTERONE BOOSTER
CAULIFLOWER

celery – snack as much
COCONUT -meat, oil, milk -TESTOSTERONE BOOSTER, beware of sugar from the coconut water

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.
cortisol - produces estrogen and fat storing

cupcakes
DIET anything

donuts
EATING LOW-FAT or NON-FAT will get you FAT.  STAY AWAY from these labels.
FLOURIDE

fruit juice

fruits many bc of sugar
GOJI BERRIES
granola

HIGH FRUCTOSE CORN SYRUP - EVIL POISON

ICE CREAM -sugar
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  KILL SUGAR FROM YOUR DIET BEFORE IT KILLS YOU (leads to obesity, heart disease, cancer, diabetes....)

sweets

sweet cocktail drinks

sweet juice

sweet sauces like ketchup - too much high fructose corn syrup.

table salt
VEGETABLE OILS

WHEAT - EVIL POISON
whole grain

BEWARE OF PROCESSED FOOD.

ALWAYS TRY TO EAT FRESH NATURAL ORGANIC GROWN FOODS.  THEY ARE TYPICALLY FREE FROM:
CHEMICALS, PESTICIDES, PROCESSING, STRIPPED OF NUTRIENTS.

GREAT VIDEOS:

BUTTER BOB BRIGGS is my inspiration.  Watch his channel.

BUTTER MAKES YOUR PANTS FALL OFF

https://www.youtube.com/shared?ci=SdRUs_4dRjA

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

https://www.youtube.com/watch?v=tF7pmUmyzTk

EAT MORE FAT 

https://www.youtube.com/shared?ci=-GnnxLKQlNc

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 likely 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 or without DUMB BELLS.  Squat down and then stand up pushing dumb bells above head or just do air squats.  When you come up put your hands up high in a POWER POSE and you squat down hit your thighs like you're doing the Haka dance. 
1 minute, 3-5 sets.  Or just do 4 sets of 25 or 5 sets of 20.  I like doing 25 squats first thing out of bed.

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

5) LUNGES 3-5 sets of 10 - 20 reps

6) PLANKS (flat, sides) 1-3 minutes 3x



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/

MORE ON NUTRITION AND BETTER DENTAL HEALTH GOTO THE WESTON A. PRICE FOUNDATION  https://www.westonaprice.org
An incredible dentist who toured the world from Eskimos to Aborigine to Africa to South Pacific to Europe where people ate ancient diets free from modern American processed food.  These people who ate an ancient diet high in fat had better teeth and overall health.  Dr. Price discovered that cavities come from one's overall diet and not only from the bacteria in one's mouth.  A good diet can rid one's mouth of tooth decay.

I DO NOT use Fluoride toothpaste to brush my teeth.  I use pink himalayan sea salt, organic baking soda, Oil pulling with coconut oil & sesame oil; and/or earth paste.   I rotate among these ingredients. 

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

As of June 2017, I am 56 lbs down and began 24+ hour fasting and have gotten great results.  In fact, I did a 5 day fast and loss 14 lbs.  Fasting has so many great benefits.  It raises your HGH, repairs your body, weight loss, rests your digestive system, detoxifies your body naturally, improves insulin sensitivity, reduces inflammation, longevity (you live longer), clears skin/acne, boost immunity, heightens mental sharpness.... 

Another POWERFUL type of fasting is called DRY FASTING soft or hard.  Dry Fasting is fasting without eating food or drinking water.  They say 1 day of dry fasting is equal to 3 days of water fasting (not eating food but drinking water).  Soft Dry Fasting is exposing one's skin to water, i.e., washing hands, showers, brushing teeth.  Hard Dry Fasting is no food or water contact.  FASTING 48+ hours releases HUMAN GROWTH HORMONE which is where the magic of regeneration happens.

MANY BLESSINGS ON YOU!!!

I have now gone CARNIVORE 

What I eat on a carnivore diet I’m

https://tueseahkiong.blogspot.com/2023/07/i-have-been-eating-on-my-carnivore-diet.html?m=1