Episode #44            Buzz Words DeBUZZED! Part 1

You’re listening to the Keto and Low Carb Success podcast, Episode #44, Buzz Words DeBUZZED! Part 1

Introduction:  

Welcome to Keto and Low Carb Success where I am here to help you on your weight loss and good-health journey. I’m your host Miriam Hatoum, course creator and author of Conquer Cravings with Keto, originally published as Breaking Free From Diet Prison.  I am privileged to be part of your journey with this podcast based on my trademarked Granny Keto Transitions Program. And, please, be sure to go to miriamhatoum.com/resources to get all the free guides to help you along the way. I am in your shoes, my friends, and I wrote these guides for both of us. The link is in the show notes and transcripts.

And now to the episode, Buzz Words DeBUZZED!! Part 1. 

1:01.       Personal Story:

When I first started Keto there were a few things confused me and I still have to look up once in a while. Coconut butter vs. coconut oil vs. coconut mana was one of them. Heavy cream versus Whipping Cream was another. One term I never heard before doing research for this episode is Telogen Effluvium – I knew the condition but did not know the technical name for it.

So my point is, it is always good to know the buzzwords, terms and abbreviations for anything you are learning about, not only to stay up-to-date on what’s important, but also to be able to follow any reading you are doing – whether that is scientific articles or Instagram posts.

 In this episode I am mixing terms, acronyms and expressions. The transcript for this episode has all of them so it might be a good idea to download it and tuck it with any hard-copy information you have been gathering on Keto and Low Carb.

As with the episode on Myths BUSTED, this is two parts. 

2:22.     Now on to your Keto dictionary! 

1.      Atkins Diet: The Atkins Diet is a low-carb eating plan developed by Dr. Robert C. Atkins. It has four phases for weight loss and maintenance. The first phase drastically cuts carbs, then allows more carbs with each phase. In all four phases, dieters are encouraged to consume the bulk of their calories in protein and fats. The primary difference between Atkins and Keto is that Atkins does not limit protein intake the way Keto does. Because the body can convert many amino acids from protein into glucose, the Atkins diet typically does not produce a state of ketosis in the third and fourth phase due to a combination of higher protein and higher carbs.

2.     AS: Short for “artificial sweetener” and commonly used to describe sweeteners that have reduced or zero carb-count and are chemically constructed in a laboratory such as saccharin and sucralose. In my book, Conquer Cravings with Keto, and my course, Keto and Low Carb Success, I go into more detail and give you the full list.

3.     ACV: Apple Cider Vinegar. ACV is often used as a dietary aid as well as a cooking ingredient.

4.     BG: Blood Glucose

5.     BF: Body Fat

6.     BS: Blood Sugar

7.     BHB:  This is beta-hydroxybutyrate, a ketone produced by the body either through fasting or a high fat low carb diet. BHB has some amazing benefits, especially for the brain!

8.     Bio-Individuality: In relation to the keto diet, this concept addresses the fact that every body is unique and consequently reacts to foods and diet differently; each person has individual nutritional requirements that work best for them and their unique anatomy, metabolism, body composition, and cell structure

9.     BMI : This stands for Body Mass Index. BMI is a measurement of your weight with respect to your height, though it’s most commonly used as an indicator of your total body fat. An approximation rather than an exact number, it is calculated by dividing your weight in kilograms by your height in meters and then squaring it. 

10.   BMR / RMR: This is your basal metabolic rate, also called your resting metabolic rate. The terms are used interchangeably. These rates are defined as the bare minimum amount of energy your body requires to perform its most basic functions, such as produce cells, breathe, and pump blood.

11.    BPC: A nickname for bulletproof coffee, also known as keto-proof coffee. BPC is a popular morning beverage among the keto community and intermittent fasters. Made with coffee, butter, and MCT oil mixed in an emulsion blender, it’s a good way to help up your fat content and give you a “full” feeling for the morning.  A lot of people drink bulletproof coffee to reach their fat quota for the day. It’s very common with keto to either skip breakfast or just drink a BPC instead. People make it different ways, but the original recipe called for MCT oil and grassfed butter, with no sugar or non-keto sweeteners added. People will also make BPT which is Bullet-Proof Tea. I want to mention here a little of the history of this particular Keto beverage: In 2011, Bulletproof founder Dave Asprey introduced Bulletproof Coffee: a blend of coffee, MCT oil and grass-fed butter. It embraced quality fats for sustained energy and challenged nutrition norms.  You can find more about this at bulletproof.com.

12.   Carb Creep: This describes the process of slowly adding more carbs to your diet until it’s too much. The problem is that “too much” varies by person, so you have to monitor your weight, hunger, energy and mood to figure out when you’ve reached your personal carb limit. If you measure for ketones, you can also figure out your personal carb limit to stay in ketosis.

13.   Carb Threshold: The maximum amount of daily carbs a specific person can eat and still remain in ketosis.

14.   CICO (calories in, calories out): The calories in, calories out theory is widely debated. CICO tells us that obesity is caused by the consumption of too many calories. It does not take into account the type of calorie (fat vs. carbs) or the source. 

15.   Coconut Butter, Coconut Oil and Coconut Manna: Whereas coconut oil is made from the oil extracted from the coconut, coconut butter is made from the actual flesh of the coconut meat and ground up into a paste. Coconut oil has a much milder coconut flavor. Coconut manna is the same as coconut butter, but is a product name.

16.   Collagen: Collagen is a structural protein that is very abundant in our bodies. It’s found in hair, nails, skin, bones, muscles, organs, ligaments, tendons, and blood vessels, and it repairs connective tissue. It’s often called “glue” because it helps hold our tissues together. It can be taken as a supplement or produced from bones in bone broth.

17.   Dirty Keto: Dirty keto is a version of the ketogenic diet where you eat whatever you like as long as it fits your macros. It’s not concerned with the quality of food.

18.   Egg Fast: During an egg fast, a person will restrict their diet to only eggs and egg products.

19.   Electrolytes: Electrolytes are electrically charged minerals in the body that are essential to body function. When starting any new diet, there are changes in the water content of the body, which also changes the electrolyte composition. It is very important to replenish electrolyteson the keto diet as well. Electrolytes basically keep everything running smoothly when they are balanced; and when they are not, you may feel fatigued, have heart palpitations, get muscle cramps, and more. Since a keto diet is a natural diuretic, it’s important to ensure you are getting enough electrolytes; the most important ones to focus on while keto are sodium, potassium, and magnesium. Electrolytes (sodium, magnesium, calcium, and potassium) are critical on the keto diet due to the loss of water when you cut carbs drastically. They regulate the flow of water in and out of cells, and spark nerve impulses. In other words, they keep our bodies functioning properly. Electrolyte deficiency can impact your blood pressure, breathing, and other important functions. Replenishing electrolytes is critical to avoiding the side effects (fatigue, grogginess, headaches) typically associated with the keto lifestyle. 

20.  EVOO: A short cut for “extra-virgin olive oil”

21.   Erythritol: A sugar alcohol that is a popular natural zero calorie sweetener. It has come under fire lately, but if you are interested in the other side, please visit Dr. Peter Attila’s latest post about “More Hype than Substance: Erythrotol and Cardiovascular Disease.” His website is peterattilamd.com. 

22.  Exogenous Ketones: These are ketone bodies that are consumed as a supplement. A lot of people take exogenous ketones to “jump start” their body’s production of ketones, helping them get into ketosis quicker and alleviating any symptoms of keto flu. However, if this is the only way you get into ketosis you are missing the spirit of keto which is to eat good quality fats, and not eat anything containing gluten or lectins such as legumes, and to keep your carbohydrate consumption very low.

23.  Fat-Adapted: The goal of a keto diet is to be “fat adapted.” That means you are completely transitioned from burning carbs, or sugar, for energy to burning ketones, or fat, for energy. It generally takes four or more weeks of consistently being in ketosis to become fat adapted. It takes time for your body to become proficient at digesting fats and subsequent ketone production and usage for optimum performance and health. Once fat-adapted, some people find that they have a higher carb tolerance, meaning they can increase their daily intake of net carbs and still remain in ketosis. 

24.   Fat Bomb: A popular keto treat, fat bombs are made with ingredients that are rich in good fats (think nut butter, MCT oil, cream cheese, dark chocolate, etc.). They are commonly used to help you up your fat content for the day or get a quick hit of energy in one or two delicious bites. Fat bombs can be sweet or savory. 

25.  Fathead Dough:  Fathead dough is a popular type of dough on the keto diet. Though there are many fathead dough recipes out there, a typical fathead dough includes almond or coconut flour, mozzarella cheese, and eggs. It got its name from a 2009 documentary by Tom Naughton, called Fat Head. The documentary focuses on the science and politics behind the nutrition recommendations given by the U.S. government, largely based on the lipid hypothesis, which Fat Head claims is in error on all three of its main propositions, claiming (rightly so) that the lipid hypothesis has no basis in scientific fact.

26.  Fatty Acids: Fatty acids are the building blocks of the fat in our bodies and in the food we eat. Episode 34 is all about these fatty acids and explains monounsaturated fat, polyunsaturated fat, saturated fat and omega fats.

27.  Himalayan pink salt: A salt that is unprocessed and retains most of its natural mineral profile. Typical table salt has been processed to the point where many beneficial minerals are no longer present. Himalayan pink salt is especially beneficial on the keto diet because of the flushing of electrolytes that often happens when starting the keto diet. Pink salt (and many other types of unprocessed salts which are commonly used on Keto) help replenish electrolytes.

28.  HWC: Heavy Whipping Cream. Heavy Cream and Heavy Whipping Cream are basically the same. The confusion lies in the fact that they're sold by different brands under two different names. According to the US Food and Drug Administration's labelling standards, heavy cream must contain at least 36 percent milk fat.

29.  GF: A popular abbreviation of the term gluten-free.

30.  Gluconeogenesis: Gluconeogenesis is the natural and essential body process of creating glucose from other substrates such as amino acids (from protein) and glycerol (from fat) in the absence of dietary or stored glucose. Glucose is an essential fuel for a small number of cells and body functions, so producing glucose even if you are not taking it in is a normal daily process for many individuals on a ketogenic diet. However, if protein intake regularly exceeds fat intake, gluconeogenesis will be greater and can cause elevations in blood glucose, which may prevent ketosis. Research has found, however, that in many cases this turns out to be need driven and not supply driven, so there is no need to fear protein to the level that some keto proponents express.   

31.   GKI: Also known as the glucose ketone index, the GKI is a single number that gives an indication of your overall metabolic health. It’s determined through a simple equation that uses your glucose level and ketone level.

32.  HIIT: High-Intensity Interval Training” is a popular type of contemporary workout that features short bursts intense exercise intermingled with rest or lower-intensity exercise. You may hear the term Cross-Fit in conjunction with this, as Cross Fit workouts are HIIT.

So that’s it for Part 1 of Buzz Words DeBuzzed!

21:10.    Now, let me remind you. If you’ve ever got a question you’d like to ask me or share a topic idea that you would like me to cover on a future episode, don’t be a stranger! I always look forward to hearing from listeners like you. You are welcome to email me directly… miriam@miriamhatoum.com. And don’t forget to leave a review wherever you listen to this podcast. Leaving a review makes it easier for other people who are looking to listen about Keto and Low Carb.

21:44.     Coming up in next week’s episode is Part 2 of Buzzwords, Debuzzed! We will move into the I’s and even find out that there IS such a phenomenon as a Keto Baby – and I don’t mean newbie.

So go share the show with your friends, let them know that’s coming up in the next episode, and invite them to tune in with you and learn how to become free from diet prison with my Keto and Low Carb Success podcast.

Until then, go live free from diet worry — I’ll see you back here next time.

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