How to Avoid the Top 5 Autumn & Winter Health Concerns with Keto Zone

Autumn & Winter Health Concern #1: Weight Gain

There are many reasons people tend to gain weight during Autumn and Winter. These include:

• Shorter days and less daylight for outdoor exercise
• More fatigue
• Warm, rich, comfort foods
• Holiday eating
• Biological weight gain

While all of these reasons exist, you can do something about each of them. And luckily, Keto Zone is the best diet plan for weight loss, no matter what season it is.

When you enter the Keto Zone and work to stay there, you can lose weight, feel satisfied with foods, and meet your weight goals without hunger (1). Yes, even in Autumn and Winter.

What does it take?

It takes eating a diet that is high, healthy fats, moderate protein, and low in carbohydrates. To get started, check out our Keto Zone Quick Start Guide.

Health Concern #2: Depression

Unfortunately, many people are affected by seasonal depression. Our hormones change throughout each day, month, and season.

But, there are a few things you can do.

1. Eat a Keto Zone diet high in fatty fish like salmon, tuna, and halibut.
2. Supplement with omega-3 fish oils. Specifically, EPA has been proven to help fight seasonal depression (2).
3. Get more sleep. Most people don’t get enough sleep at any time of year, but our bodies tend to need a bit more during dark months. Getting more sleep can help you fight disease, fatigue, and depression.
4. Slow down during Holiday months and resist an overfilled schedule. Try these Steps to Choose Joy and Reduce Anxiety during the Holidays.
5. From the time you wake up until you go to bed, you can form habits to reduce stress. Here are Habits to Reduce Cortisol Naturally.

Health Concern #3: Sickness

Cold and flu season are top concerns when it comes to Autumn and Winter months. It’s important to take steps to boost your immune function with Keto Zone. You can:

• Improve healthy gut bacteria with Keto Zone. Try fermented foods, such as plain yogurt, kimchi, sauerkraut, kefir, kombucha, fermented vegetable powders (Fermented Green Supremefood), fermented “living foods” like Living Chia with Probiotics, and high-quality probiotic supplements. Fortifying your gut bacteria can directly impact immune function (3, 4, 5).
• Reduce inflammation with Keto Zone. Foods such as omega-3s from fatty fish and supplements, spices like ginger, cinnamon, and turmeric, vegetables and greens, and herbs like basil. In addition, removing sugar from your diet improves inflammation, and less inflammation means less sickness and disease (6).
• Eat a high-fat, low-carb dinner for better sleep. At night, our bodies don’t want to digest and metabolize foods, especially ones that require insulin, as do carbohydrates. In fact, late eating, and high carbohydrate eating during the evening and night are associated with altered metabolism, increased incidence of diabetes, and weight gain (7). What’s more, reducing carbs can help you sleep better, and adequate sleep is required for better immune function(8).
• Eating Keto Zone vitamin D foods. Get out in the sun at least 10-15 minutes per day. In research, those with vitamin D levels of <10 ng/mL had a higher risk of respiratory infections compared to those at 10 ng/mL or greater (9). Salmon is an example of a high vitamin D Keto Zone food.
• Use Divine Health Fermented Green Supremefood and Organic Red Supremefood to boost immunity! These powders are packed with anti-inflammatory, immune-boosting ingredients like spirulina, beets, fermented wheatgrass and more (10, 11, 12, 13).

Health Concern #4: Dry Hair and Skin

How can Keto Zone help you improve the condition of dry winter skin and hair this year? Easy! Keto Zone eating includes principles that promote healthy skin:

1. Healthy Fats are great for the skin! Oils like olive oil, coconut oil, and MCT Oil Powder, avocado oil, and omega-3 fats can improve the appearance of the skin, skin health, wound healing, and more (14, 15).
2. Add Keto Zone Hydrolyzed Collagen for a plethora of skin benefits. They include reduced wrinkles, increased skin hydration, and increase elasticity (16).
3. Especially during dry winter months, hydrate with 64-80 oz. of fluid per day for healthy skin and hair. In addition, adequate fluids can help you eat less and stay satisfied while losing weight.

Read more about Healthy Winter Skin here.

Health Concern #5: Holiday Eating Sabotage

It’s a double-whammy.

With darker, colder days, it’s tough to stay in shape. Then, the Holidays come along and bring cookies, candies, parties, and restaurant-eating with them.

The last thing you want is to sabotage all your hard work for just a couple of months of Holidays. But, what can you do?

• First, realize extra eating should only really be on a few days: each Holiday itself, and maybe 1-2 parties. The other days are “normal days.” This outlook can really reduce the overwhelming feeling of “Holiday Eating.”
• Next, when you do attend parties that are difficult on Keto, focus on the proteins, greens, and any healthy fats on the table such as olive oil, pestos, etc. Also, take initiative and bring Keto-friendly dishes.
• Offer to bring a delicious Keto Zone dessert.
• And lastly, slow down. Slow down your eating, your to-do list and schedule, and all the running around. The more you slow down, the more you’ll feel in control.
• Here are more tips!

Bottom Line

It’s common for people to become concerned about their health in the Autumn and Winter. But, you can avoid these top 5 Autumn & Winter health concerns with Keto Zone. It’s the best plan, year-round!

The post Avoid These Top 5 Autumn & Winter Health Concerns with Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

Luckily, Ketone Zone can help you fight constipation.

How?

First, learn what does and doesn’t cause constipation for most people.

Then, figure out your own culprits by eliminating and re-adding foods and supplements.

Here’s what causes constipation, diet’s effect, and how you can fight constipation with Keto Zone.

Does Keto Cause Constipation?

Any google search of constipation will suggest you lack of fiber in your body.

But is this true?

Many individuals on high-fiber diets, whether vegetarian, paleo or otherwise, also suffer from constipation.

In fact, it seems to be a bigger issue with gut health itself, rather than a specific diet.

In fact, there have actually been studies showing dietary fiber causes constipation (1).  You can take this with a grain of salt, of course, because some people respond well to increasing fiber. But, it’s not an absolute certainty, like it’s made out to be.

Why Am I Constipated on Keto?

If your bowel movement was regular before keto, and you’re now constipated, it’s likely due to a certain food you’ve added, instead of not a lack of fiber.  Meats and most proteins are completely broken down, digested, and absorbed. So meats aren’t foods that increase the bulk of bowel movements.

Insoluble fiber, on the other hand, isn’t completely broken down by humans. Unlike animals, we don’t have enough enzymes to break them down and use them for energy. On the bright side, it can keep our guts strong. But, too much, or too many changes therewithin, can cause constipation.

Of note, there are two kinds of fiber: 1) Insoluble fiber is the type we can’t break down. It’s eliminated. 2) Soluble fiber actually promotes healing in damaged guts, gently increases fecal bulk, and is the better choice when used therapeutically.

So what’s the issue?

Many Keto Zone eaters become very concerned about fiber, and they can go overboard with nuts, seeds, and low-carbohydrate vegetables. All of these can be good, but they can also constipate.

For others, constipation is caused by an increase in red meat (red meat is not undigested, it can just be slow), or full-fat dairy.

If there’s one thing that’s sure, digestion is a very individual situation.

Fight Constipation with Keto Zone

Find the Offender 

If you’ve added any of the following foods, whether for Keto Zone eating or otherwise, try decreasing them or making substitutions. Potential constipation causes:

• Nuts and Seeds – Eating way more nuts and seeds than you used to? This is likely part (or all) of the problem. Try omitting them for 2-3 days and see if it helps. Then, if you want to reintroduce, do so one at a time. Try sprouted nuts and seeds, or nut/seed butter instead of whole.
• Red Meat – Most people who have slow digestion with red meat, know it. It doesn’t matter if they’re keto or not, this has been an issue for them most of their lives. To resolve, decrease red meat and try poultry and fish instead.
• Full-Fat Dairy and Cheese – Are you eating more cream or cheese than ever? If so, try using coconut products instead, and omit cheese. A good substitution in meals is avocados. Obviously, they don’t taste the same or melt. But, when you use sliced avocados or Keto Zone Guacamole over a taco bowl, rather than cheese, the richness and creaminess is a great substitution and you likely won’t miss the cheese.

Identify any Foods You’re Missing That Previously Promoted Good Digestion

If eliminating a food from your diet is in fact, the reason for constipation, replace it with a similar food:

• Missing fruit? Choose Keto Zone vegetables instead. You’ll get similar nutrients without the carbohydrates.
• Missing grains? Try adding daily chia, whether in overnight chia “oatmeal” or chia pudding, or try Living Chia with Probiotics.
• Missing yogurt? Try making daily chia pudding and adding 1 scoop Fermented Red Supremefood.

Add Non-Fiber Nutrients that Promote Healthy Digestion

For many people, it’s simply an unhealthy gut that is the issue. It may be from antibiotic use or antibiotics in foods. It may be from a diet full of processed foods.

No matter the reasons, there are many proven non-fiber foods that promote gut health and healing.

• Probiotics and Fermented Foods – Antibiotics and unhealthy lifestyles can destroy colonies of healthy bacteria in your small intestine. You can add them back with probiotic supplements and fermented foods or powders. In fact, most adults with chronic constipation have fewer probiotic colonies than those with healthy digestion. Probiotics can improve gut motility (2) and frequency of bowel movements.
• L-Glutamine – This amino acids is a food source for gut cells, and can improve symptoms of irritable bowel syndrome, constipation, and other digestive ailments.
• Collagen – Type II collagen, found in high-quality collagen powders made from bovine or chicken, can improve the structure of the digestive walls and tissues. This can promote overall digestive health.
• Soluble Fiber – One-hundred percent soluble fiber promotes regularity and is typically very well tolerated. However, it’s usually not found in natural foods. These are a combination of insoluble fiber and soluble fiber. Usually, 100% soluble fiber needs to be consumed via supplemental powders. It also acts as a prebiotic (3).
• Fluids – Even mild dehydration can increase the risk of constipation. In fact, increasing daily fluid intake can completely improve digestion and regularity in some (4).
• Magnesium – Among its many benefits, magnesium promotes regular bowel movements. In fact, it’s speculated that many who suffer from constipation are deficient in magnesium.
• Warm Drinks such as Coffee and Tea – Tea and coffee have natural chemical laxative effects and stimulates bowel movement and relaxes digestive smooth muscle with warmth.

Bottom Line

Constipation is often the result of an unhealthy gut or one that needs healing. Whether this has been a chronic problem for you or not, you can fight it with Keto Zone eating plans and supplements. By systematically figuring out the issue and applying the remedy, you can be regular and healthy.

The post Fight Constipation with Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

Why do you need more?

No matter the number of carbs you eat, some of the healthiest carbohydrates come from vegetables.

In fact, when you eat vegetables, especially powerhouse green vegetables, your body receives a lot of benefits including:

• Anti-Cancer Nutrients
• Insoluble Fiber for Digestive Health
• Prebiotic Fiber for Healthy Gut Bacteria
• Cholesterol-Reducing stanols and sterols
• Nutrients that promote cellular detox

Even when you eat multiple servings of low-carb vegetables per day, you can keep net grams of carbs below 20 grams and keep 75% of your calories from fats.

Ready to add more? Here are our 5 Keto Zone Hacks to Eat Greens and More Fermented Vegetables.

5 Keto Zone Hacks to Eat More Greens and Fermented Vegetables

First, get to know the best vegetables for Keto Zone eating. Here’s a list of low-carb veggies:

• Cauliflower
• Broccoli
• Mushrooms
• Green Beans
• Asparagus
• Bok Choy
• Leek
• Spinach & Green Leafy Vegetables
• Avocado
• Zucchini
• Eggplant
• Radish
• Cabbage
• Brussels Sprouts

How can you add more?

1. Add Fermented Green Supremefood

Divine Health has created an amazing powder to help Keto Zone dieters obtain the vegetables they need, in the most nourishing form.

Specifically, our Fermented Green Supremefood contains carrot, beet, parsley, spinach, kale, broccoli, cabbage, onion, and pea protein. Why is this important?

Fermented vegetables have been exposed to yeast or bacteria, or fermenters. These fermenters eat natural sugars and starches in the food, thereby changing it.

What changes take place? Fermented foods contain:

• Decreased Sugar. Fermentation vastly decreases sugar, since it has been used as food for the fermenters. The remaining sugars become more easily digestible.
• More Nutrients. As bacteria ferments the foods, it breaks down tough fibers and makes nutrient available to humans for absorption. This means many vitamins, minerals, and nutrients become easier to digest and absorb.
• Healthy Bacteria. As the fermenters proliferate, healthy bacteria multiply.
• Natural Food Preservation. Byproducts of fermentation, like alcohol and lactic acid, naturally preserve food.
• Better Proteins. As fermenters eat, they often alter proteins such as gluten, making them more digestible.

In healthy individuals, fermented foods fortify the digestive tract with more healthy bacteria. This can crowd-out and starve unhealthy bacteria and yeasts (1). What’s more, by protecting gut health, they can even reduce the toxicity and build-up of heavy metals in the body (2).

Fermented vegetables also improve immune function, dental health, promote weight loss and improve skin condition.

2. Make Concentrated Vegetable Soups

You can pack a lot of healthful green vegetables in a pureed soup. These vegetables are easy-to-digest since they are cooked and pureed.  What’s more, when made with healthy fats, they are a great Keto Zone choice. Try our Keto Zone Broccoli Puree Soup.

3. Add More Avocados to Your Diet

Since avocados offer many vegetable-like nutrients AND healthy fats, they are perfect for Keto Zone.

What’s more, avocados are extremely versatile and flavorful. They can take an otherwise bland meal to the next level.

Use avocados for fat bombs, avocado chocolate pudding, and guacamole.

And, if you’ve gone dairy-free and miss cheese, add avocados to dishes. The rich, delicious avocado flavor will help you forget about any dairy you used to have.

4. Sneak Greens into Shakes and Smoothies

If you’re in the habit of making delicious Keto Zone Smoothies, make sure to add a cup of greens. You won’t likely notice them, and they add a nutrition punch to a food/drink that would otherwise not contain them.

Try adding spinach, green mixes, basil, arugula, and more.

“Green smoothies” are a refreshing, detoxifying, energizing, satisfying, gut-improving meal.

5. Use Low-Carb Keto Zone Vegetables in Place of Grains at Dinners

You know the drill: Cauliflower mashed potatoes, rice, and pizza crust. Zucchini noodles. Lettuce wraps for tacos and burgers. While these choices may be a bit cliche within low-carb eating, they are delicious and effective.

Not only do they help you omit harmful inflammatory carbs they pack a nourishing punch. You’d never get this from a taco shell, white rice, or pizza crust.

Bottom Line

The benefits of fermented vegetables, grasses and greens are far-reaching, and your body needs more. Many keto eaters only focus on the fats and carbs and miss out on all the benefits of fermented greens. Take your diet to the next level, to the Keto Zone. Start with our Fermented Green Supremefood, and then add more low-carb Keto Zone greens in general.

Keep your diet low-carb, high-fat, and green.

The post 5 Keto Zone Hacks to Get More Greens and Fermented Vegetables appeared first on Keto Zone® | Dr. Don Colbert, MD.

Our bodies need fiber for good gut health, disease prevention, preventing constipation, and more. Since a keto diet is very low in carbs, it cuts out common fiber sources—but not to worry! There are still great options, which we’ll cover below, for how to get enough fiber on a keto diet.

How to Get Enough Fiber on a Keto Diet

keto fiber- Before we get into the best fiber sources on keto, let’s address how fiber grams factor into total carbs on the diet.

Fiber is a carbohydrate, but the body doesn’t digest and absorb it like other forms of carbs. So when calculating carbs on a keto diet, you don’t need to count fiber towards your total daily carbs.

Take the total carbohydrates in a food and subtract the fiber grams. For example, if a food has 10 grams of carbohydrates but 7 grams of fiber, the net carbs would be 3 grams. This is what you count. Learn more about counting net carbs here.

Good Sources of Fiber on a Keto Diet

And now, here are the best ways to get plenty of fiber on the Keto Zone diet.

1. Low-Carb, High-Fiber Vegetables

The easiest and quickest way to get more fiber on keto is by eating more leafy greens. Other low-carb, high-fiber keto vegetables like onions, garlic, herbs, and leeks are good too. Avocados are also great for getting fiber plus healthy fats.

See a list of the best low-carb vegetables to eat on keto here (including their net carbs amounts).

Vegetables are important for not only fiber but also vitamins and minerals and anti-inflammatory antioxidants.

2. Low-Carb Nuts and Seeds

Nuts contain fiber, but some contain too many carbs to eat regularly on keto. Stick with low-carb nuts like pecans, brazil nuts, macadamia nuts, or any of these.

Low-carb, high-fiber seed options include:

• Chia seeds
• Flax seeds
• Pumpkin seeds
• Hemp seeds
• Pumpkin seeds

Almost all of the carbs in chia seeds come from fiber, meaning the net carbs per tablespoon come out to about one gram. Dr. Colbert’s Living Chia ground chia seeds also include beneficial probiotics!

Our Seed Bread from the Keto Zone Diet book—which is rich in seeds—is also a delicious way to boost your daily fiber intake.

3. Keto-Friendly Fiber Supplements

Finally, supplementing with fiber can be a good option. The best fiber options include:

Living Chia

As mentioned above, Living Chia combines fiber-rich and heart-healthy chia seeds (ground for easier digestibility) with gut-healthy probiotics. Living Chia is also a good substitute for other forms of fiber that might aggravate the gut in some people.

Psyllium Husk

Psyllium husk is a type of soluble fiber that soaks up water in the gut to encourage better digestion. You can buy it powdered to use as flour in keto baked goods or in capsule or liquid form.

Acacia Fiber

Rich in soluble fiber like psyllium husk, acacia fiber is taken from a native plant of Pakistan, Africa, and India. Its powder form can be stirred into water or mixed with smoothies or other drinks.

keto fiber- Make these foods a regular part of your diet to support your gut and ensure the best success on your keto diet!

The post How to Get Enough Fiber on a Keto Diet: Top 3 Sources appeared first on Keto Zone® | Dr. Don Colbert, MD.