ONE Actionable Takeaway from Ketosource
Takeaway: How to Overcome Negative Social Pressure Around Keto, Fasting or Your Health Goals
A common challenge to meeting fat loss goals is navigating negative social pressure from friends and family. This can look like your husband asking if you want some of his dinner when he knows you are fasting. Or your mother pressuring you to have the cookies she baked when she knows you are keto. Other struggles are:
- Negative influence and opinions surrounding their new diet or lifestyle choice.
- Finding support to stay motivated.
- Advocating for themselves and their keto or fasting diet.
The Three Tactics to Reduce Negative Social Pressure
Over the years in coaching clients in the keto diet or fasting, we have seen the same challenge repeat itself. For this reason, we have come up with, three basic tactics to help people reach their fat loss goals.
- Tactic 1: Add More Positive Social Pressure.
- The first tactic is to find more positive social pressure. This has become easier with the internet. You can find keto or fasting groups within your community or simply follow one online. Having positive reinforcement from people on a similar journey can help you stay on course.
- Tactic 2: Ask For Support.
- Sometimes friends and loved ones don’t mean to be unsupportive they just don’t know how to help. It is important to explain why you’re changing your diet and lifestyle and why it’s important to you. This way the people in your life can be there for you and can help you reach your goal.
- Tactic 3: Remove or Reduce Negative Social Pressures.
- If you’ve explicitly asked for support and continue to feel negative social pressure, it’s time to consider removing or reducing contact with that individual. This doesn’t need to be permanent but it will minimise distractions making it easier for you to accomplish your goals.
- Find a positive social group to reinforce your keto or fasting lifestyle.
- Tell your friends and family why and how you need support to reach your fat loss goal.
- Limit or remove the people in your life who negatively influence you to diminish distractions from your goal.
ONE Quote from a Credible Expert
Takeaway: Time-Restricted Fasting Combats Metabolic Syndrome Within 12 Weeks
This quote comes from Satchin Panda, PhD. Satchin, is a leading expert in the field of fasting and circadian biology. His work on time-restricted feeding (TRF), better known as intermittent fasting, has been used to combat high cholesterol, diabetes and obesity.
“In all of our clinical studies what we do is we ask people to choose a 10-hour window that suits their lifestyle and this is very important because we are not asking people to start eating breakfast at eight o’clock or nine o’clock or seven o’clock or we are not even asking to skip breakfast or skip dinner we just ask them … to try to eat within 10 hours with some caveats that your first meal should be at least an hour after waking up and your last meal should be two to three hours before going to bed…
In both mouse studies and in human studies … [even if] they have one cheat day where they go outside the eating window, we still see many benefits in people who have one or multiple items of metabolic syndrome. So that means they have obesity plus high blood pressure, high triglyceride or high blood sugar even multiples of these conditions.
And what we find is if they can do 10 hours for 12 weeks we do see improvement in almost all of these elements of metabolic syndrome.”
ONE of Your #1 Questions Answered
The Question: What Are the Different Types of MCT Oil and Which Is Best for Fat Loss?
The top question sent in from you this week was from Emily. Thank you Emily!
“What is the difference between c8 oil and pure mct oil?”
Medium-chain triglycerides, better known as MCTs are fatty acids that are available for consumption in different forms. When considering picking an MCT oil for fat loss here’s what you should know.
- What are the different types of MCT oil and where do they come from?
- Which are the most beneficial for fat loss?
What Are the Types of MCT Oils and Where Do They Come From?
There are four different types of MCTs and are differentiated by the number of molecules in their carbon chain.
- Caproic Acid (C6)
- Caprylic Acid (C8)
- Capric Acid (C10)
- Lauric Acid (C12)
MCT oils exist in higher quantities in Ghee, butter, coconut oil, and palm kernel oil but MCT oils sold on the market are usually sourced from:
- Coconut oil
- Palm kernel oil
Which MCT Oil is Best for Fat Loss Goals?
The benefit of using MCT oil for fat loss is its ability to be converted to ketones within the liver. Ketones reduce appetite allowing you to eat less and lose fat over time.
Research has demonstrated that C8 MCT Oil keeps you in appetite-reduction ketosis 41% longer than other MCT oils or mixed MCT oils.
- C8 MCT oil helps you maintain a Beta-hydroxybutyrate (BHB) ketone level above 0.5 mmol/l for longer.
- When taken correctly C8 MCT oil can positively influence fat loss more than generic MCT oils.
- For fat loss goals, select the MCT oil that helps you achieve appetite-reduction ketosis (0.5 mmol/L or higher) for longer.
- C8 MCT Oil is the best MCT oil for fat loss as it boosts ketones higher and longer than other MCTs.
- St-Pierre, Valérie, Camille Vandenberghe, Carolyne-Mary Lowry, Mélanie Fortier, Christian-Alexandre Castellano, Richard Wagner, and Stephen C Cunnane. 2019. “Plasma Ketone and Medium Chain Fatty Acid Response in Humans Consuming Different Medium Chain Triglycerides During a Metabolic Study Day.”
- Ketosource analysis.