Ketogenic Diet Explained… Has Amazing Health Benefits

Ketogenic Diet Explained… Has Amazing Health Benefits

The ketogenic diet is pretty simple to maintain as a lifestyle. It consists of high healthy fats with protein and complex carbohydrates. It is a powerful diet lifestyle to follow because of the ability to eat anywhere if you are making proper choices. You can go to a party, you can have a cocktail, but you do have to pay attention to the quantity you have. The benefits it has to offer are amazing! It works by training your body to utilize fats such as monounsaturated and polyunsaturated fats which are found in many super foods. Once the body has adjusted to consuming fats as energy, it utilizes excess fats that the body has accumulated and can start to cleanse additional fats that are not needed or aiding the goal of maintaining a healthy and productive lifestyle for energy. Therefore, the ketogenic diet teaches the body to burn fat as a form of ‘glucose’ (ketones) as it converts body fat to ketones which are used as the body’s main energy source. Remember, we are trying to burn fat, not muscle. Once this occurs, the body is said to be in a state of ketosis and begins to run on this system effortlessly to aid in the restoration of unwanted fat tissues. Therefore, the keto diet is a high fat burning diet because it gets rid of excess fat by burning it as fuel for day-to-day activities. Hence, which is why it is so heavily promoted and utilized here at New Vitality Centers and works efficiently with all of our adaptable lifestyle upgrades for a powerful effect.

One well-known benefit of the ketogenic diet is the fact that it assists individuals with diabetes and many other health issues involving the absorption and processing of glucose as accompanied by excessive carbohydrates. The keto diet enables proper energy management while sustaining glucose levels at a safe and effective level. Therefore, eliminating elevations in blood glucose levels and reducing the necessity for insulin in larger amounts – a hormone that regulates the amount of restricted glucose in the blood and is limited in patients and clients with diabetes and other insulin resistant health issues. Moreover, with the body running off of the energy of ketones created from fats, insulin production is no longer efficient and can benefit the individual from many dietary issues they previously were having. This keeps blood sugar (glucose levels) at an appropriate number for overall efficiency and counteract symptoms of diabetes and other dietary health issues.

Other than the fact of improving health in patients, the ketogenic diet offers vast number of benefits such as:

  • improving heart health
  • protecting brain functionality
  • supporting weight loss

The keto diet is also known to suppress appetite to a healthy level, so you are not tempted to continue eating more calories than necessary or crave junk foods. We have all been there before! “One more bite,” said the brain five times later. An additional effective benefit of following the ketogenic diet is the fact of attacking excess triglycerides that circulate in the bloodstream by depleting them as energy. Too many triglycerides in the bloodstream elevates the risk of heart disease and many other deadly diseases that are catalyzed by elevated fat molecules known as triglycerides in the body. What causes elevated levels of triglycerides? You guessed it, elevated simple carb consumption! This causes immediate spikes in blood sugar and decreases other key hormones such as Human-Growth-Hormone and Testosterone that drive our everyday lives. Fat is not healthy!

Here at New Vitality Centers, we utilize a blend of ketogenic diet and intermittent fasting for accelerated results and a faster track to reach a state of ketosis. The program also includes lipotropic injections with ketosis testing strips to guarantee it is working. Lipotropic injections are known for its fat burning influence on the body, increasing the metabolism, and increase energy levels to supply you with steady energy levels to get your through your day with better focus and more! On top of that, a detailed program guidebook with recipes and quality ingredients to help you reach your goals. We will help encourage and guide you on this journey.

Make Keto Work for You!

Make Keto Work for You!

Certain diets can be tiring, expensive, and not sustainable. Most people think that a lifestyle change to lose weight is a “diet” which makes it emotional and negative. You may lose weight but what happens when the program ends? That’s right – you go right back to your old ways, your previous weight and more, and you are on the Yo-Yo lifestyle that is not the healthiest route to take.

With New Vitality Centers weight loss plan, you can lose weight and keep it off. The plan allows you to lose fat without the “starvation” feeling and your body gets nutrition through real food sources. The plan has been proven safe for everyone; multiple studies have shown it to be safe for many different populations, including children, the elderly, diabetics, and those with heart disease.

With the ketogenic diet, you can enjoy tasty meals and lose weight quickly. Many people believe that the keto diet consists of not eating any carbs. That is false! You do eat carbs, but the carbs you eat will be healthy and your portion sizes will be smaller. Your carbs will come from vegetables and select fruits mostly. The keto diet is a low-carb diet that allows your body to enter ketosis, which is a metabolic state that converts fat into ketones or ketone acids. These ketones are used by your muscles, brain, another other tissues for energy. Instead of using glucose for energy, your body will use fat and ketones.

When you eat carbohydrates, the starch and sugar is broken down into glucose, which is energy. Only so much glycogen can be stored for short-term use and the rest gets converted into fat for long-term storage. Fat is, after all – stored energy. You cannot burn from your fat stores if you have glucose coming in from carbs. If you restrict carbs, you will use up the glycogen and begin running on your stored fat. Let’s get rid of the fat!

Most importantly, this is a lifestyle that is healthy and sustainable. You can go out to dinner and enjoy a meal with friends and family – just pick the right foods. No more hibernating when you’re on a diet trying to avoid all your social activities.

The reason that keto can be so effective for many people is getting your system into ketosis. Ketosis is an intense, fat-burning state. Instead of using carbohydrates for energy, your body will start using fat as fuel when you are in ketosis. Your body will produce ketones which will keep you satiated.

Benefits of Ketogenic Diet:

  • Boosts weight loss
  • Improves cholesterol
  • Improves blood pressure
  • Reduce blood sugar levels
  • Reduce your appetite
  • Lower triglycerides
  • Effective against metabolic syndrome
  • Higher fat loss
  • Helps with mental clarity and brain function

It is important to start the ketogenic diet with help. New Vitality Centers can help you start and maintain your new lifestyle that will keep you at your optimum weight. New Vitality Centers will help you answer questions like:

  • How many calories should I eat to lose weight?
  • How much fat should I be eating?
  • How do I eat out when on keto diet?
  • How many carbs should I eat in the beginning?
  • How many carbs should I eat when maintaining?
  • Can I have a cocktail on keto diet?


It is important to understand your “why.”  Why is not a “one size fits all”? It is important to understand what keeps you motivated. Even the most motivated people need support during their weight loss journey. Having family members or friends who support you can be equally important and will help you stick to a plan; especially in the first phase. If your why is strong enough, and deep enough, nothing will stop you from reaching your goals. Not even a fresh loaf of bread! A strong enough why will give you the power to make you turn down that cookie.

What is your why?

  • Do you need to get healthier?
  • Are you trying to get beach ready?
  • Are you trying to fit into certain cloths?
  • Are you trying to feel more energetic?
  • Are you trying to improve glucose levels?
  • Do you want to stay healthy for your children and grandchildren?
  • Are you tired of being overweight?
  • Do you have a medical diagnosis that weight loss will help?
  • Do you want to look good for your spouse naked?
  • Do you want to master your own life?

Life sometimes interferes with our intentions which will interfere with our why. On those days, just reflect and renew your why, which is your core motivation to get back on track. We hear lots of “why’s” at New Vitality Centers. Over the years, so many people desperately want to lose weight and need to lose weight, but for whatever reason they cannot make the lifestyle change. It is impossible to stay committed to your goals unless you know your why. Your why is the driving force that will make you want to change and get healthy. Once you start to lose weight, your why may change a little and your goals may start to change because you begin to feel better.

Weight loss and other challenging life goals will never be a straight-line target. There may be dips along the way and you may get discouraged. That is part of it. That is part of life. But the stronger your why, the stronger your reason for staying healthy and you will meet your goals!

Tired of Yo-Yo Dieting? Here’s How To End It For Good.

Tired of Yo-Yo Dieting? Here’s How To End It For Good.

We’ve all done it before, and it is frustrating. You get close to your goal, or you hit it even and you’re looking and feeling better. Then a vacation comes around, and we indulge in desserts, buffets, lounging on the beach, reasoning that we can treat ourselves since we have worked so hard. After returning to work, it’s busy and there is less time to exercise. Now, we are not even sure if the clothes we bought months ago will even fit. Time to go on another diet!

Sound familiar? We are all tired of yo-yo dieting, or weight cycling. Rather than only thinking about weight loss because of an important upcoming event, make it a part of your lifestyle no matter what’s going on.

Easier said than done, you’re probably thinking. It’s true, it takes time to develop new habits, so here are some ways to end yo-yo dieting for good.

No matter how busy you get, there is always time to sneak in some exercise. Even if you can only do a few minutes each day or only have time on weekends, any form of exercise is better than none at all.

Understand That Gimmicks Don’t Work

Despite what some campaigns say, there is no magic pill or supplement you can take to melt the pounds away. Some show minimal results, but they are not long-term, the long-term solution is that exercise and eating right will keep the results coming. If you complete a program that is not sustainable to suit your lifestyle, all the weight will be gained back.

Know Your Triggers

Had a bad day at work or with the kids, so you decide you deserve a cupcake to make up for it. While it may make you feel better at the moment, this type of mentality only perpetuates unhealthy eating habits and weight gain. If other triggers such as stress or relationship problems can also make you overeat, try a healthier alternative instead, such as going for a walk or a hot bath to relieve stress.

Start By Setting Small Goals for Yourself

Making a lifestyle change is not easy. Just like quitting a bad habit is hard. Implementing a lot of changes all at once can backfire even. Instead, start by setting one or two goals a week. For example, you can start by making a point to drink eight glasses of water each day. The next week add a 20-minute walk around the neighborhood five nights a week. You will start to feel better, notice a slimmer waistline, and have more energy.

Avoid Situations That Encourage Overeating

When you start your efforts, it will benefit you to remove yourself from situations where you tend to eat more than you need. Or, if you are at celebrations or parties, know that your friends are not always encouraging. Often, they say “it’s her birthday, you have to have a piece of cake”. Enlist the support of your friends, coworkers, and family to make it easier on yourself.

Keto Diet and Intermittent Fasting – A Combination That Works!

Keto Diet and Intermittent Fasting – A Combination That Works!

The idea of intermittent fasting seems overwhelming at first. But fasting has long been linked with some seriously positive health benefits and may even help extend your lifespan.

In our modern age, we have found a way to reap the benefits of fasting without having to suffer through long bouts of deprivation. While some will quickly dismiss intermittent fasting, those who have tried it can speak to its wide-ranging health benefits.

The keto diet has proven to be a life changer, even a life saver, for a growing number of people. As we have learned more about how ketosis works, scientists have found another valuable method of eating that may expand the keto diet’s benefits even further. You see, it’s not just about what you eat but about when you eat. Using this combination, there is no stopping you. Keto diet combined with intermittent fasting can bring incredible benefits from weight loss to mental clarity, to extending your life.

New Vitality Centers uses the Clean Start Weight Loss Program which uses a combination of Keto Diet along with intermittent fasting. To help you along, we include appetite suppressants and lipotropic injections. This combination gives you a nice boost to quick start the program by helping to control cravings and to burn fat.

Intermittent fasting alone promotes the production of ketones, which can help you reach ketosis faster and easier. Fasting also triggers a cell renewal process called autophagy which makes your body run more effectively.

Have you thought of fasting as a form of self-torture? Give your body some credit. Our bodies are designed to survive and thrive. Intermittent fasting is really pretty easy; especially with the help of New Vitality Centers add-ins such as the appetite suppressants. Most people choose to fast for 16-18 hours and give themselves a 6-8 hour eating window. This could mean skipping breakfast and then allowing yourself to eat from, say 10am – 6pm.

As your body adapts to intermittent fasting, you can start to experiment with shorter eating windows. Always remember to adjust your eating and fasting windows to whatever makes you feel your best that works with your lifestyle.

Is Eating Vegan Keto Possible?

Is Eating Vegan Keto Possible?

The answer is yes! The keto diet is proven to help people lose weight and keep it off because it is a sustainable lifestyle. Doing keto does not mean that you only eat meat and eggs to achieve your high-fat, low-carb goals.

Keto is easy to become a lifestyle because you can still go out to eat on keto by making a few tweaks and you can adapt the diet to fit whatever eating restrictions you have. You just need to be a little creative because there can be some potential hurdles to overcome, and it revolves around how to find the right foods to eat.

Many New Vitality Centers clients like to have “plant-based days” which is extremely healthy, however they do not follow a 100 percent vegan diet. Eliminating red meat has been helpful for many people on keto because they resort to fish and chicken.

People who follow a traditional keto diet lifestyle still eat too much red meat and do not switch up their proteins. With a plant-based approach, there is less risk of that. If you follow a vegan keto diet appropriately, you should be able to lose weight and create a new lifestyle.

A vegan diet focuses on plant-based foods. To get into ketosis, where your body starts to burn fat instead of carbs, you need to hit the right macros: 60 percent of your calories from fats, 15 – 30 percent from protein, and 5 – 10 percent from carbs.

You will need to consider how to get enough calories, fat, protein, and fiber without consuming more carbohydrates. Remember, it can be tricky to incorporate beans (they do have protein) but they also have carbs. It is easy to cover your basis with fat and still get adequate fiber – protein is the bigger struggle. You can lean heavily into nuts and seeds, which are great sources of healthy fats have fiber and protein. Scale back a little on vegan protein like tempeh, which is higher in carbs.

You will want to consume these types of foods:

  • Avocados
  • Seeds
  • Nuts
  • Nut butters
  • Olives
  • Non-starchy vegetables (broccoli, cauliflower, peppers)
  • Tofu
  • Vegan “dairy” products (coconut yogurt, cashew, cheese)

You will want to consume these in moderation:

  • Grains ((rice, pasta)
  • Starchy vegetables (potatoes, peas)
  • Beans (chickpeas, pinto beans, black beans)
  • Fruits (berries)

You will want to avoid these foods:

  • Animal products (meat, honey, whey protein)
  • Dairy (milk, eggs)

Much will depend on your personal preferences and tastes but try out this sample menu for some guidance:

Day 1

Breakfast:  A smoothie with coconut milk, greens, a handful of berries, nut butter, and hemp

Lunch:  Vegan soup with MCT oil and hemp hearts

Dinner:  A salad with avocado, broccoli, cauliflower, olive oil dressing, and sunflower seeds.

Snack:  A golf ball handful of almonds

Day 2

Breakfast:  Sautéed greens and tofu scramble with vegan cheese

Lunch:  A green salad with avocado, peppers, and broccoli, with a side of nuts. (You can even sauté’ the peppers, etc. as an added taste and texture)

Dinner:  A cauliflower pizza with vegan cheese and greens on top

Snack:  Coconut fat bombs

It is possible to do keto if you feel confident in your ability to be okay with the parameters. It is still recommended that you bring in a professional to help figure out how to make this work in the healthiest way possible. Keep in mind that you as most people will need to add a supplement to the mix.

Where To Start When You Have Never Exercised


“Where do I start? I’ve never exercised before.” This is a common question you hear, especially from people who are much older and just starting to get active for the first time. If you have never had an active lifestyle or exercised before, it may be a challenge to know what you need to do and how to do it. You will notice in the beginning it’ll be a struggle and that is why it is so important to start small and ease into it.

To put it to you straight, you do not have a choice. If you want to maintain a healthy weight, body composition, mobility, and good general health, you must move your body.

First, decide to do it no matter what. Why do you want to start exercising? What are your goals?

  • You want to lose weight
  • You want to promote healthy joints and mobility as you age
  • You want better cardiovascular health
  • You want to be a good example to your kids
  • You want to become stronger and more flexible
  • And the list goes on and on….

Once you have your why, it can still seem overwhelming of how to start. You do not even know what you may or may not like. This can mean exploring and taking your time to decide what you like and what you enjoy doing. When you see people running in your neighborhood or when you go to the gym, just keep in mind that everyone started somewhere. Rest assured that when you see these people, they did not look that way when they started, they worked hard to get to where they are now, just like you will.

Your exercise routine is about YOU. It is about your individual goals, your preferences, and your interests. What matters is finding a fitness program that works for you. The good news is that there are a lot to choose from.

Break it down so you can begin an enjoyable program that you will stick to in the long haul.

  1. Identify Your “Why”

This is a huge part of staying motivated, consistent, and positive when you first begin. This may take some serious brainstorming on your part, but it is vital to find a reason that is meaningful enough to you for it to propel you forward. This is about your goals and what feels right for you. Try not to get caught up into what everyone else is doing.

  1. Invest in Proper Gear

Exactly what kind of gear you need will depend on what kind of exercise you want to try. But there are a few universal “staple” items that you can get. This will help motivate you. Invest in a pair of comfortable, supportive athletic shoes. The best way to make this decision is to try on a bunch and see what feels most comfortable to you. Some stores offer special fittings. Females will want to find a snug, supportive sports bra, and a couple of sweat-wicking tops along with pants or shorts. Do not go overboard in spending money until you know more of what you like.

  1. Start Off Small and Ease into It

When you begin, think about long-term consistency. Think about how many training days you can realistically fit into your life. Hopefully, you will work your way up to 3-4 days a week. But it does not mean that you must start there. Try not to get into thinking that you need 1-2 hours to get your work out in. It can be less than an hour and have great short term and long-term benefits. Another trick is to schedule it on your calendar, this way you can be sure to have set time aside for your workout.

What time should you work out? The best time is always the one that fits your lifestyle, your preferences, and your energy level.

The way to find out is to experiment with various times to see when you feel your best and when you are most like to follow through and do it.  You may like morning workouts since once you do it in the morning, it is out of the way and nothing else can come along to sideline it. For some people early mornings turn them off and they like to carve out 30 minutes to an hour after the workday.

  1. Learn The Basics

Once you find a type of workout that you like and works for you, do not go “all-in” right away. Take the time to learn the basics so you can safely progress. The beginner guides and classes will give you a foundation to make sure you are doing it correctly.

It should be challenging but not so difficult that you feel defeated.

 If you are in a class, most instructors will give you modifications during the class. Do not be afraid to modify the exercise to your level. It is easy to want to keep up with everyone else but meet yourself where you are. Never feel ashamed of listening to your body and taking breathers when you need to.

Remember 5 minutes is better than 0.

  1. Try Hiring a Trainer

One on one options are good for beginners, and it keeps you accountable. They will guide you into a program and provide individualized help. Consider booking sessions with a trainer to show you proper exercises to get started. They will show you ones that are right for you with your current skills and abilities. New Vitality Centers can recommend a trainer for you. Most gyms collaborate with personal trainers and can also connect you with one.

6. Add Stretching Daily

A good exercise program includes a flexibility program. It will also increase your performance in any sport or exercise. It will naturally increase the strength of your core to help in aging. Focus on stretching the muscles that are worked during your workout. If you worked your lower body, focus on stretching your legs and glute areas. If you worked your upper body, focus stretching on your upper body. When you stretch, try to hold the stretch for at least 20 seconds. It may be a little uncomfortable, but it should not hurt. Once you begin stretching regularly you will find that you will become more flexible and be able to hold the stretch longer and even stretch further. You will also notice that if you do not stretch after you have been doing so, it will feel like something is missing.

  1. Have a Game Plan

Like anything else, it is important to have a plan. Even if you are super motivated to your new fitness goals, some days, it is hard. Sometimes it is good to have a friend as a “check in” partner to hold you accountable. Another strategy is to get your work out clothes and essentials together the day before so it takes less time preparing. Just make sure you continue to listen to your body. If you have been going strong and need a break, it is fine. Your new workout routine should not add stress, it should be a helpful self-care activity that gives you more energy and makes you feel positive and strong.



Making your New Year’s Resolutions Stick

Making your New Year’s Resolutions Stick

It is a new year and you have made some New Year’s Resolutions or made the decision to make some substantial changes in your life. First, let us start off by saying you can do it! Keep in mind, you cannot just say things like “I’m going to lose weight” or “I’m going to start eating healthy.” There needs to be a plan in place so that it is effective, and you can meet your goals – a plan of attack.

Everyone can lose weight, but it is the lifestyle change that helps improve your overall health, well-being, and longevity. A new lifestyle change is not something that happens overnight. It is a day by day, commitment, one step at a time. New Vitality Centers focuses on our client’s overall health as they lose weight.

How to make sure that you meet your New Year’s Resolution(s) goals?

  1. Keep it Simple. If it is too complicated, you will not stick to it. Overall statements like “I’m going to lose weight” is too big, broad, and most often does not work. Consider pairing it down to something simple and actionable to make it easier to connect with your goal every day. Making it too complicated can be a recipe for self-sabotage which can lead to depression.
  2. Do not make quick decisions that you cannot stick to. Also, as a reminder, try not to get caught up in the “lose weight fast” campaigns. Take a moment to think about your lifestyle and your long-term health goals. Taking a moment to think about your daily life both at work and at home will help you make decisions that you can stick to.
  3. Always have “go to” positive affirmations. It is important to have self-compassion so that you can enact big sustainable changes. Remember you cannot take care of your family the way you want if you are not healthy yourself. Try things like this: “I will stick to my plan so that I will have the energy to be a better mother or wife”, “I will make good eating choices so that I can lower my blood pressure or get off my diabetes medication”, or “I will not be persuaded by my friends and family to eat things that are not on my plan and that will give me more confidence”. You can be loving with yourself while still holding yourself accountable. This will inspire confidence and bring out the best in yourself.
  4. Pick friends and partners that have similar goals and lifestyles. This will not only keep you safe emotionally but will also give you security. Having healthy relationships with discipline allows you to meet your own needs. It may sound strange, but it is good to partner with “yourself” so that you can self-motivate and allow yourself to have affection for yourself. Keeping discipline within a healthy state of balance can be life changing and it turns self-discipline into a powerful ally.
  5. Do not beat yourself up for having a difficult day. First, it is normal to find yourself going one step forward and two steps back at times when you are creating tremendous change. Try not to get caught up into the frame of mind that “I messed up at lunch so now I’m not going to stick to the plan the rest of the day and night.” That usually only makes you feel worse emotionally and makes it harder to get back on track. Old habits can be hard to break but remember, you can reach your goal.

There are a multitude of reasons people want to lose weight. For most people, it is simply because they want to look better physically. Who doesn’t want to look better?  We all do. When you begin losing weight – not only will you look better but your overall health, well-being, and longevity improves. Many chronic disease issues can be eliminated due to this lifestyle change, not to mention you’ll have improved energy, focus, sleep and more!

New Vitality Centers believes losing weight is anti-aging. Losing weight can get your chronological age more parallel with your biological age. New Vitality Centers uses a combination of ketogenic diet along with intermittent fasting. Keto diet and intermittent fasting are considered the gold standard of sustainable weight loss and lifestyle choices because it allows you to live life without so many restrictions. People who are “on diets” typically end up socializing less or going out to dinner less often because it does not fit into their plan. This combination of ketogenic diet and intermittent fasting allows you to have a cocktail if you want and allows you to go to dinner or a party but just pick different foods to go on your plate.

Remember, you can stick to your New Year’s resolutions this year if you follow these tips and tricks! Stay committed, stay consistent and reach out to New Vitality Centers to start our Clean Start Weight Loss Program.

Having A Ketogenic Diet Can Improve Your Health and Body Composition

Having A Ketogenic Diet Can Improve Your Health and Body Composition

Many individuals think a ketogenic diet consists of only meat, eggs, and cheese. A primarily protein-based diet. While protein is an important source in a well-balanced diet, there are other things to consider when wanting to reach your health and fitness goals. When dieting Keto style, you do eat carbohydrates, but it’s a low carb diet. Instead of getting carbs from rice, breads, and pasta, you’re getting them from healthy sources such as certain vegetables.

When you begin this lifestyle change, you need to “kick carbohydrates to the curb”. The Keto diet originated after other diets like the South Beach Diet, Atkins Diet, modified Paleo, and other low-carb diets.


A Keto diet can work for almost anyone considering that it works for those who are also vegan or vegetarian. Generally, the key is to focus on foods that are naturally high in fat and avoid highly processed foods. You will notice that these highly processed foods are labeled with trans-fats, and we want to stay away from that. The fruits you choose to eat should be low on the glycemic index but still rich in fiber as well. We advise adding avocados to your nutrition as it is Keto friendly and is loaded with 15 grams of healthy monosaturated fats. Adding avocados to your diet can help speed up the fat-adaption process during the initial stage of your ketogenic diet.


A Typical Keto Diet

The key is not to complicate it and stay away from “bad carbs” and sugar. The Keto diet allows you to live your life, go out to dinner, go to a party, and enjoy yourself!  Just be weary when it’s time to eat and pick only the right kinds of snacks and foods; avoid processed and sugary foods.

A Typical Keto diet can include the following:

  • Meat (grass fed and free-range is better) – pork, chicken, beef, eggs. Vegans will need vegetable protein sources
  • Fish and seafood
  • Nuts and seeds
  • Leafy greens
  • High-fat dairies such as cream, whole butter, and hard cheeses
  • Olive oil, coconut oil, pure butter

What to avoid:

  • Any food that is made of starch, even whole grain, and organic bread
  • Most fruits in the beginning
  • Any food that is labeled low-fat
  • Vegetables oils

Alcohol is not a “no-no” however be smart about it and consume it in moderation. Experiment to figure out what works for you.


Say Goodbye to Carbs!

People have relied on high carbohydrate foods as the foundation of their diet. They are everywhere you go and offered as quick hunger fixes. Carbs used to be an excellent source of calories and your body’s preferred energy source.

Today, agriculture is highly industrial and very high in calories. Most people have sedentary lifestyles and rely on carbs too much. The glucose from excess carbs is metabolized by the body but gets stored as fat when unused. The result is a staggering increase in obesity and Type II Diabetes.

A ketogenic diet trains your body to rely on dietary fat for energy by converting fat to ketones and free fatty acids, this is a natural metabolic state we call ketosis. To reach ketosis, you must limit your carb intake to encourage your body to produce ketones for energy. By reducing your carb intake to around 30 – 50 grams of net carbs (15-25 in the beginning during rapid weight loss), it leaves your body with no choice but to rely on dietary fat as an energy source.

Normally carbs are broken down into glucose and are used as your primary source of energy. Since most people eat too may carbs, the glucose that is not utilized is converted into glycogen and stored in the muscles and liver.

A ketogenic diet interrupts and changes this process. It puts your body into ketosis, a glycogen-deprived state from eating less carbs. Fat is then oxidized to produce energy which results in ketones. Remember that glucose provides quick bursts of energy and the energy from fat burns slower. As a result, Keto diet helps with avoiding sugar crashes right after consuming carbs in your meals.

Many of us overeat for multitude of reasons. We are programed by media, friends, family, and our history even. You know the saying, “It’s 12:00 I need to eat lunch”, so you rush to grab something to eat because that’s what’s considered the normal thing to do. People will do this even if they aren’t even hungry at the moment, it’s just the thing to do. A ketogenic diet helps curb overeating since unsaturated fats are more satisfying.


Adjusting to Keto

As with any lifestyle change, there is an adjustment phase. The goal is overall better health, less medication, weight loss, and to have a better-looking physical appearance.

Many people find it difficult to make changes such as the ones listed above. When it comes to a lifestyle change, most of us tend to resist because the beginning is most difficult and challenging to stay committed to. Some individuals may experience a side effect called “Keto Flu” during the first couple of weeks. Although Keto provides you with energy and better focus, if you experience “Keto Flu”, you may experience fatigue and mild dizziness. This is your body adjusting to the lack of carbs as it transitions into using fat for energy.

When you’re on a ketogenic diet, fatty acids are released from your body fat and insulin levels decrease.  When insulin levels decrease, your kidneys excrete more water, sodium, and potassium. Some people notice increased urination. As a result, your blood pressure may decrease. It is important to stay hydrated.

To combat these symptoms, increase your electrolyte and fluid intake especially during the first few weeks. Bone broth is also helpful.


What’s in it for you? For better health?

Ketogenic diets are very effective for reducing body fat, but it will not happen overnight. Like all lifestyle and diet changes, weight loss can come quickly in the first few weeks and then you’ll see it slow down a bit.

In a study that compared ketogenic diet to a low-fat diet, it revealed that the ketogenic diet is more effective for weight loss. Researchers concluded that low carb ketogenic diets can help curb the obesity epidemic. Another study compared the effectiveness of a low-carb Keto diet (less than 10% calories from carbohydrates) to a low-fat diet in men and women. The researchers concluded that the low-carb Keto diet was effective for short-term weight loss and fat loss, meaning faster results.

Several studies have shown that ketogenic diets have been shown to reduce the risk of the following:

  • Cardiovascular disease
  • Type 2 diabetes
  • Epilepsy
  • Cancer and tumor progression
  • Polycystic ovary syndrome
  • Neurological diseases such as Parkinson’s and Alzheimer’s
  • Amyotrophic lateral sclerosis
  • Acne

Keto and Your Body Composition

Low calorie diets can lead to muscle loss, but Keto does not.

Researchers have found that people who do resistance training 3 to 4 times a week increase their lean muscle mass significantly. Significant fat loss was also observed.

A Keto diet also has benefits for cancer patients. A study of people who underwent radiotherapy revealed a Keto diet helped preserve muscle mass even though they lost weight.

How long should I be on Keto?

During weight loss, your body will be in ketosis. Let’s say you have accomplished your weight loss and body composition goals, what should you do next you might ask?

It’s entirely up to you. What type of lifestyle do you want to have? If you go back to how you were eating, in time you may gain back the weight and lose the effects of the lean muscle mass that you have gained. It is important to be mindful of what you eat and remember that everything counts! Most people who truly have the desire for better health and long-term sustainability, modify their diets somewhat and increase their carbs. However, they make sure that they are eating healthy carbs and not processed foods or sugars.


Can anyone do ketogenic diet?

Although there are many benefits to ketogenic diet, there are some that it may not be recommended for:

  • Type 1 diabetics
  • Women who are pregnant
  • High-level or professional in-season athletics
  • Children because they need more carbs (good carbs) for growth and development

Are You An Emotional or Stress Eater?

Are You An Emotional or Stress Eater?

There comes a time where many of us are emotional eaters, and we use food to “feel better”. For a lot of us, this results in us feeling down because we know – it wasn’t our original intention. More importantly, it’s not going to solve our problems and we’re stuck feeling guilty about what we’ve done.

Emotional eating is a pattern of eating where people use food to help them deal with stressful situations. Let’s face it, stressful situations occur every day, and if we’re going to succeed with our health goals, we must put an end to it. It’ll be a challenge, and it will take consistency, but YOU CAN DO IT!

Losing weight is essential to being healthy. Weight loss contains many benefits for your overall health and if you can make change, many powerful things will happen. Most of all, you will have better energy levels and will feel better about your overall physical appearance.

Many people experience emotional eating during a particular phase of their life. Some may even have multiple phases. An example of emotional eating could be when someone eats unhealthy snacks because they’re bored. Or feeling like they deserve eating a dessert or chocolate bar after a long day at work. When emotional and stress eating happens too frequently, it becomes a habit, and it must come to an end. At this point, it becomes the primary way a person deals with their emotions, life, health, happiness, and weight. Which in return, their health is negatively affected.

Key Points to Emotional and Stress Eating:

  • Sometimes, emotional and stress eating is triggered by stress or strong emotions.
  • There are physical and psychological causes for emotional and stress eating.
  • Coping strategies can help a person trying to alleviate the most severe symptoms.

Know Your Triggers and How to Avoid Them:

  • Boredom, having nothing to do, or having to get up in the morning is a common emotional trigger. Many people live a very stimulating and active life and when they have nothing to do, they will turn to food to fill the gap.
  • Habits are driven by nostalgia or things that happened in a person’s childhood. Something as simple as having ice cream after a good report card or baking cookies is an example.
  • When you are tired, it is very easy to overeat or eat mindlessly when you’re fatigued.
  • Social influences can either encourage or hinder you. Everyone has that friend or family member who encourages them to get a slice of pizza or go out for drinks and splurge after a hard day. Many people tend to overeat with friends & family.

New Vitality Centers can help you start a custom weight loss plan that is sustainable as a lifestyle. Let’s be real, you can’t just lose weight and go back to the lifestyle you were living. Otherwise, you’ll fall back into old habits, and you won’t have any progress. We aren’t saying you can’t enjoy a snack here and there or a drink once in a blue moon but staying committed to a plan that’ll benefit your health is key! Everything comes in moderation.

The first step to eliminating emotional or stress eating is to recognize the triggers and situations that apply to your life. Keeping a food diary or journal can help to identify situations when someone is more likely to eat because of emotions instead of physical hunger.

Things to Keep Track Of:

  • Patterns of hunger levels and what time of day it is.
  • What you are doing and if it is tedious or unpleasant.
  • What are you feeling, whether you are bored, angry, or happy? (Most common)

It is very common for people to struggle with difficult or uncomfortable feelings and emotions.  There is an instinct or need to quickly fix or destroy those bad feelings. Emotional eating isn’t just linked to negative emotions. Eating a lot of candy on Halloween or too much food on Thanksgiving are examples of “eating because of a holiday itself”. Emotional eating can be associated with a celebration.

High cortisol levels from stress can increase food cravings for sugary or fatty foods. Stress is also associated with increased hunger hormones, which may also contribute to cravings for unhealthy foods.

Research shows that women are more likely to use food to deal with stress than men are while men are more likely than women to smoke or use alcohol.

Emotional Hunger Vs. Physical Hunger

It is very easy to mistake emotional hunger for physical hunger. There are characteristics that distinguish between the two. Recognizing the difference is a huge first step towards helping to stop emotional eating patterns.

  • Emotional hunger tends to hit quickly and feels urgent.
  • Emotional hunger is usually associated with cravings for junk food or something unhealthy.
  • Emotional hunger does not originate from the stomach such as when your stomach growls.
  • Emotional hunger starts with a person thinking about a craving or wanting something specific.
  • Emotional hunger leaves you feeling guilty.
  • Physical hunger is not as urgent or sudden.
  • Physical hunger you will eat anything.
  • Physical hunger satisfies the body with nutrients.

Mindless Eating

Yes, there is such a thing as mindless eating. This is when someone eats without paying attention to how much they consume. This can happen when you are watching TV or standing over the buffet at a cocktail party, or even when you’re working on a project at your desk. Some people always have a snack while they are driving, there are endless examples of mindless eating.

Bottom Line

Emotional eating is a common experience and is not usually associated with physical hunger. Some people give into it, while others can find that it impacts their lives and becomes a bad habit. It may even threaten their health and mental well-being. Many individuals will eat in the middle of the night.

Do you really think that they are hungry at 2am?

After eating and filling up the stomach in the wee hours of the night, one may notice that it’s more difficult to have a good night’s sleep. Not to mention, it won’t allow the body to experience the healing effects of resting. Anyone who experiences negative emotions (guilt) around their eating habits should arrange a visit to a healthcare provider to discuss their issues and attack them head on. They must have the mindset to be ready to make change as they are the only one that can do it for themselves. Remember, everything that goes into your mouth counts! This is one reason why it’s good to start a program such as New Vitality Center’s Weight Loss Program. We provide our clients with accountability and coaching throughout the process.


10 Tips to Help You Stay in Ketosis

Keto During the Holidays: 10 Tips to Help You Stay in Ketosis

It’s a commonly asked question during this time of the year: How can I stay keto during the holidays when I’m surrounded by sweets and treats and carb-loving friends and family?

Even though it may sound daunting – and maybe even impossible – we are here to assure you that with some creativity and discipline, you can definitely do it!

Here are tips on how to stick to keto during these food-filled weeks and keep your carbs in check! The tips below are centered around holiday parties, dinners, and potlucks where lots of food and people are involved because that’s when temptation is at its highest and pressure is strongest.

  1. Eat beforehand so you’re not tempted to indulge at the gathering. Have one of your favorite meals right before going to help keep you satiated while suppressing your appetite and curbing cravings.
  2. Plan ahead by bringing keto snacks along. Have low-carb/high-fat snacks on hand in case your only snack options are high carb items like chips and crackers.
  3. Let the hosts know. They may be open to offering some low-carb foods or at least will understand if you want to bring some food of your own
  4. Recognize safe foods. Deli trays of meat and cheese. Veggies and ranch dip. Pickles. Olives. Be wary of hidden carbs in meatballs, sauces, and dressings.
  5. Contribute a keto-friendly dish. These keto appetizers and desserts are delicious and will be enjoyed by everyone.
  6. Buddy up! If possible, find a keto friend to attend the party with you and help keep each other accountable and on track.
  7. Carry a glass of water or sparkling water to keep your hands occupied and your belly full. Staying hydrated prevents you from overeating.
  8. Pick your battles on your own terms. If aunt Edna is adamant, you must try her apple pie, then be polite and take a bite. If your boss brings in her amazing homemade gingerbread cookies, eating one won’t kill you. Having said that, if your goal is to be strict keto, then have a polite but firm response prepared. Don’t let anyone pressure you into eating something you don’t want to.
  9. Speaking of responses, be prepared to answer questions and hear some anti-keto opinions. Be informative and patient when responding. Use the opportunity to educate others about the benefits of the keto die “No, I don’t only eat butter and bacon.” “No, eating fat won’t make you fatter.”

Enjoy yourself and forgive yourself if you indulge. We all know not to judge others for cheating on their diet but we often forget to stop judging and criticizing ourselves.