1

Nutrition Fundamentals Greek

Βάζουμε τις βάσεις

Ένα καθοδηγούμενο, εντατικό πρόγραμμα 8 εβδομάδων, για τις βάσεις τις σωστής διατροφής


ΑΓΟΡΑ

Τί ακριβώς είναι το πρόγραμμα;

  • Ένα εντατικό πρόγραμμα, 8 εβδομάδων με εβδομαδιαίες συνεδρίες.
  • Γίνεται σε ένα μικρό ομαδικό κύκλο 10 ατόμων.
  • Το πρόγραμμα μπορεί να πραγματοποιηθεί από όλους.

Γιατί να πάρω μέρος στο πρόγραμμα?

  • Η διατροφή, αν γίνει σωστά, έχει πάρα πολλά οφέλη για την υγεία και αξίζει να τη δοκιμάσεις. Θα δεις μεγάλη διαφορά.
  • Το πρόγραμμα θα σε βοηθήσει να έχεις περισσότερη ενέργεια, να χάσεις κιλά και να μη χρειάζεσαι τσιμπολογήματα.
  • Γιατί κάθε αλλαγή θέλει χρόνο για να τη συνηθίσει το σώμα και έτσι πρέπει να πάμε βήμα-βήμα και με το σωστό τρόπο.

 

Σε τι βασίζεται η διατροφή?

  • Η βάσεις τις διατροφής είναι μια ολόκληρες τροφές, χωρίς ζάχαρη με αρκετή πρωτείνη για μπορέσουμε να πάρουμε όλα τα θρεπτικά συστατικά που χρειαζόμαστε και να αποφεύγουμε τσιμπολογήματα.

Σε διαβεβαιώνω ότι θα είναι μια μοναδική εμπειρία!

Περίληψη του Προγράμματος

Διάρκεια

8 Weeks

Ξεκίνημα

άμεσα

Τιμή

€229
€199

Γλώσσα

Ελληνικά

Επίπεδο

Αρχικό

Η δομή του προγράμματος

Το γκρούπ θα είναι 10 ατόμων

8 εβδομάδες διάρκεια

Το πρόγραμμα θα είναι εντατικό. Κάθε εβδομάδα θα έχουμε στόχους με λεπτομερείς οδηγίες που θα σου επιτρέψουν να εξασκηθείς, να μάθεις και να χτίσεις καινούργιες συνήθειες. 

Συνερδίες στο διαδίκτιο

Κάθε εβδομάδα θα βρίσκεται όλο το γκρουπ μαζί, να συζητήσουμε την πρόοδο, τις δυσκολίες και τους επόμενους στόχους. Και εκεί βρίσκεται η επιτυχία του προγράμματος. Θα βοηθάμε ο ένας τον άλλον μέσα από συζητήσεις και ανταλλαγή εμπειριών να δημιουργήσουμε σωστές εμπειρίες. Παράλληλα θα υπάρχουν ασκήσεις, άρθρα για διάβασμα και διατροφικό πρόγραμμα.


ΑΓΟΡΑ

Κατά τη διάρκεια του προγράμματος θα

  • Μάθεις για την ενυδάτωση
  • Για την ισορροπία ενέργειας
  • Για τις βιταμίνες και τα μεταλλικά στοιχεία
  • Θα αρχίσεις να χάνεις κιλά
  • Μαγειρέψεις ωραίες συνταγές

Θα σου παρέχουμε

Εβδομαδιαίες συνερδρίες

Το πρόγραμμα είναι καθοδηγούμενο από τον coach σου. Θα έχουμε μια εβδομαδιαία συνεδρία όπου θα συζητάμε τους στόχους της εβδομάδας και πώς θα τους πετύχουμε.

8 μαθήματα

Θα έχουμε 8 μαθήματα. Κάθε μάθημα θα καλύπτει μια θεματολογία με συγκεκριμένους στόχους, συμβουλές και οδηγίες. Παράλληλα σε κάθε μάθημα θα υπάρχουν άρθρα που θα παρέχουν καλύτερη κατανόηση για το θέμα της εβδομάδας.

Ομαδικές ασκήσεις και εργαλεία

Καθόλη την διάρκεια του προγράμματος θα έχουμε ομαδικές ασκήσεις, στόχους και εβδομαδιαίο αντικείμενο.

Διατροφικό πρόγραμμα

Θα υπάρχει διατροφικό πρόγραμμα, γευστικές συνταγές ενώ με την χρήση του Cronometer θα μάθεις πως να παίρνεις όλες τις βιταμίνες που χρειάζεσαι.

Ο Coach σου

Για τον Παναγιωτη

Η γνωριμία μου με το αντικείμενο της διαλειμματικής νηστείας και της κετογονικής διατροφής έγινε πριν από περίπου 10 χρόνια, ως αποτέλεσμα της μειωμένης προσοχής που έδινα στον εαυτό μου και στο σώμα μου. Είχα αρχίσει δυστυχώς να παρατηρώ αρνητικές αλλαγές στο σώμα μου, είχα βάλει επιπλέον κιλά, ακόμα κι αν, όπως πίστευα τότε, η διατροφή μου δεν ήταν άσχημη. Ανακάλυπτα καθημερινά ότι “ξέμενα” από ενέργεια, ότι ήταν όλο και πιο δύσκολο να διατηρώ την συγκέντρωση μου, κλπ. 

Μέσα από το προσωπικό μου ταξίδι, συνειδητοποίησα πόσο σημαντικές είναι για την υγεία μας οι καθημερινές μας συνήθειες. Αλλά και πόσο σημαντική είναι η υγεία μας για την παραγωγικότητα, την ισορροπία μεταξύ επαγγελματικής και καλής ζωής αλλά και για την επίτευξη όλων των στόχων μας. 

Πιστεύω ότι το να έχεις περισσότερη ενέργεια και να νιώθεις καλύτερα είναι το κλειδί για να κυνηγήσεις τους στόχους σου. 

Η αυτοεκπλήρωση προκύπτει όταν μοιράζεσαι, συμβουλεύεις και νοιάζεσαι για τους άλλους και αυτό είναι που θέλω να πετύχω με το ketOntrack. Να μοιραστώ μαζί σας τις γνώσεις μου, να βοηθήσω και συμβάλλω στο ταξίδι που θα σας οδηγήσει στην καλύτερη εκδοχή του εαυτού σας.


Not sure? Not a problem

SUBSCRIBE TO OUR NEWSLETTER

Subscribe to our weekly newsletter focusing on gaining that optimal health.
The newsletter features the latest ketOntrack news, articles and thoughts around health, tasty recipes, product recommendations, and much more.




The Keto Group Course 3 – Greek

Το κέτο γκρουπ πρόγραμμα 3

Ένα εντατικό πρόγραμμα 6 εβδομάδων για την σωστή ισορροπία της κετογονικής


ΑΓΟΡΑ

Τι ακριβώς είναι το πρόγραμμα;

  • Ένα εντατικό πρόγραμμα, 6 εβδομάδων με εβδομαδιαίες συνεδρίες.
  • Γίνεται σε ένα μικρό ομαδικό κύκλο 10 ατόμων.
  • Το πρόγραμμα απαιτεί να υπάρχει εξοικείωση με την κετογονική.

Τι είναι η κετογονική;

  • Η κετογονική δίαιτα είναι μια διατροφή χαμηλή σε υδατάνθρακες, που επιτρέπει στο σώμα μας να χρησιμοποιεί το ίδιο μας το λίπος για ενέργεια.
  •  Με τη κετογονική θα αποβάλλουμε από τη διατροφή τα γλυκά, τη ζάχαρη, και όσα φαγητά είναι υψηλά στο γλυκαιμικό δείκτη. Η διατροφή θα περιέχει κυρίως πρωτεΐνη, σαλάτες και λαχανικά.

Σε διαβεβαιώνω ότι θα είναι μια μοναδική εμπειρία!

Περίληψη του Προγράμματος

Διάρκεια

6 Weeks

Επόμενο Ξεκίνημα

(on demand)

Τιμή

€229
€199

Γλώσσα

Ελληνικά

Επίπεδο

Για προχωρημένους

Η δομή του προγράμματος

Το γκρούπ θα είναι 10 ατόμων

6 εβδομάδες διάρκεια

Το πρόγραμμα θα είναι εντατικό. Κάθε εβδομάδα θα έχουμε στόχους με λεπτομερείς οδηγίες που θα σου επιτρέψουν να εξασκηθείς, να μάθεις και να χτίσεις καινούργιες συνήθειες. 

Συνερδίες στο διαδίκτιο

Κάθε εβδομάδα θα βρίσκεται όλο το γκρουπ μαζί, να συζητήσουμε την πρόοδο, τις δυσκολίες και τους επόμενους στόχους. Και εκεί βρίσκεται η επιτυχία του προγράμματος. Θα βοηθάμε ο ένας τον άλλον μέσα από συζητήσεις και ανταλλαγή εμπειριών να δημιουργήσουμε σωστές εμπειρίες. Παράλληλα θα υπάρχουν ασκήσεις, άρθρα για διάβασμα και διατροφικό πρόγραμμα.


ΑΓΟΡΑ

Κατά τη διάρκεια του προγράμματος θα

  • Μάθεις τι λέει η έρευνα για το κόκκινο κρέας
  • Μάθεις τι λέει η έρευνα για την χοληστερίνη
  • Χρησιμοποιήσουμε εξωγενή κετόνια
  • Δούμε τον βαθμό της ευεσθησίας σου στην ινσουλίνη
  • Δούμε την σχέση διατροφηής και γυμναστικής

Θα σου παρέχουμε

Εβδομαδιαίες συνερδρίες

Θα έχουμε μια εβδομαδιαία συνεδρία όπου θα συζητάμε τους στόχους της εβδομάδας και πώς θα τους πετύχουμε.

6 μαθήματα

Θα έχουμε 6 μαθήματα. Κάθε μάθημα θα καλύπτει μια θεματολογία με συγκεκριμένους στόχους, συμβουλές και οδηγίες. Παράλληλα σε κάθε μάθημα θα υπάρχουν άρθρα που θα παρέχουν καλύτερη κατανόηση για το θέμα της εβδομάδας.

Ομαδικές ασκήσεις

Θα έχουμε κάθε εβδομάδα ομαδικές ασκήσεις

Διατροφικό πρόγραμμα

Θα υπάρχει διατροφικό πρόγραμμα, γευστικές συνταγές ενώ με την χρήση του Cronometer θα μάθεις πώς να παίρνεις όλες τις βιταμίνες που χρειάζεσαι.

Ο Coach σου

Για τον Παναγιωτη

Η γνωριμία μου με το αντικείμενο της διαλειμματικής νηστείας και της κετογονικής διατροφής έγινε πριν από περίπου 10 χρόνια, ως αποτέλεσμα της μειωμένης προσοχής που έδινα στον εαυτό μου και στο σώμα μου. Είχα αρχίσει δυστυχώς να παρατηρώ αρνητικές αλλαγές στο σώμα μου, είχα βάλει επιπλέον κιλά, ακόμα κι αν, όπως πίστευα τότε, η διατροφή μου δεν ήταν άσχημη. Ανακάλυπτα καθημερινά ότι “ξέμενα” από ενέργεια, ότι ήταν όλο και πιο δύσκολο να διατηρώ την συγκέντρωση μου, κλπ. 

Μέσα από το προσωπικό μου ταξίδι, συνειδητοποίησα πόσο σημαντικές είναι για την υγεία μας οι καθημερινές μας συνήθειες. Αλλά και πόσο σημαντική είναι η υγεία μας για την παραγωγικότητα, την ισορροπία μεταξύ επαγγελματικής και καλής ζωής αλλά και για την επίτευξη όλων των στόχων μας. 

Πιστεύω ότι το να έχεις περισσότερη ενέργεια και να νιώθεις καλύτερα είναι το κλειδί για να κυνηγήσεις τους στόχους σου. 

Η αυτοεκπλήρωση προκύπτει όταν μοιράζεσαι, συμβουλεύεις και νοιάζεσαι για τους άλλους και αυτό είναι που θέλω να πετύχω με το ketOntrack. Να μοιραστώ μαζί σας τις γνώσεις μου, να βοηθήσω και συμβάλλω στο ταξίδι που θα σας οδηγήσει στην καλύτερη εκδοχή του εαυτού σας.

Το πρόγραμμα

LESSON 1 – Το ΡΙΣΚΟ ΑΠΟ ΤΟ ΚΡΕΑΣ

Θα μάθουμε για το κρέας

  • Κρέας και μεταβολισμός πρωτεινης
  • Ινες
  • Ο λάθος τρόπος να κάνουμε κετογονική

Lesson 2 – Χοληστερινη

Θα μάθουμε τι κάνει μια διατροφή προβληματικη για την υγεια μας

  • Μεταβολισμος λίπους
  • Χοληστερίνη και η καρδία
  • Φλεγμονές

LESSON 3 – Γυμναστικη

Πώς να συνδιάζουμε τη κετογονική και τη γυμναστική

  • Φρουκτόζη
  • To Dawn Phenomenon, Φυσιολική IR – Muscle oxidation

LESSON 4 – Ινσουλινο αντισταση

Ποια είναι τα επίπεδα των δεικτών σε μια κετογονική

  • Χοληστερίνη , HDL, LDL, LP(a), ApoB
  • Κάνουμε εξετάσεις – Glucose Flux

LESSON 5 – ΚΕΤΟΝΙΑ

Ζήστε την μαγεία της κέτοσης

  • Εξωγενή κετόνια

LESSON 6 – κετο και γονιδια

Η διατροφή και τα γονίδια μας

  • Κετογονική για πάντα

Not sure? Not a problem

SUBSCRIBE TO OUR NEWSLETTER

Subscribe to our weekly newsletter focusing on gaining that optimal health.
The newsletter features the latest ketOntrack news, articles and thoughts around health, tasty recipes, product recommendations, and much more.




Fasting and metabolism

Intermittent fasting is a way of life according to which we eat all the calories we need, in a short, specific period of time.

The goal is not to eat less, but to reduce the window of food during the day.

We have already talked about some of the benefits of fasting but many people assume it will low our metabolism. But it is actually the opposite! Let’s have a look why.

The benefits

  • Fasting helps to keep a healthy metabolism. This means we will maintain our metabolism and we should not be afraid. 
  • Fasting helps to balance our hormones. We will not feel hunger and still have plenty of energy. Long-term problems like insulin-resistance will start to resolve themselves.

The basics

Each time we eat our body will only take two steps.

It will use some of the food immediately for energy and save the rest for later availability. And this happens every time we eat because hormones, such as insulin, whose purpose is to store energy are secreted.

But the problem, according to research, is that the average person eats during the day for 14.45 hours. This means that half of us eat from 8 in the morning until 10.45 in the evening. And if we think that digestion lasts a few hours after the last meal, then close to 20 hours a day we store energy and never burn it. And this is not normal. Our body is made so that when we do not give it food, it can use the energy it has stored in a previous time. If it were not so then with the first meal we would lose we would die!

And in English the word breakfast describes it very well. Breakfast is a very important meal but it can be at any point in the day. I break the fast. So simple and intertwined with our physiology and our prehistory.

It is essential to understand that when we eat we store energy and when we do not eat we burn the stored energy (if we are healthy). There is no other situation we can be in and we want to find the golden section between the two, to be healthy and not to put on weight.

So what can we expect when we find the golden section of fasting?

When we eat is key to health

About metabolism

Our metabolism is defined by the energy to do all the body needs during the day. Around 70% of our energy is used for breathing, our heart beating and all other mandatory processes.

  •  It has been proven that diets low in calories have no effect. We may lose some weight in the beginning but then we gain it again. This is because fewer calories destroy our metabolism. When we reduce our calories, our metabolism also decreases. If we reduce calories by 30% the metabolism will decrease at the same rate. One can understand this because he will often feel cold, because his body temperature will drop. 
  • It is a basic rule that when we eat less, we burn less and this stops fat burning and weight loss.
  • Another important side effect of low calorie diets is that we are always hungry. If we can’t satisfy our hunger we are playing a lost game!

The problem is relatively simple. 

As we said when we eat there are two metabolic processes. The first is to burn the energy we just ate and the second is to store it. If we eat less one would expect to burn the same energy and use the stored, and thus lose weight. This is the well-known theory called calories-in calories-out. 

Unfortunately the body does not work that way. Due to a large number of hormones involved, if we reduce calories and eat 5 meals a day what is reduced is our metabolism and not the stored fat. Central to this process is once again insulin. High levels of insulin disrupt energy usage.

How does fasting help?

Intermittent fasting deals exactly with the issue of the downregulating its metabolism because it does not have the energy it needs. This happens when

  • we are on low calorie diets but also

     

  • when our body does not have access (!!) to what we eat due to metabolic syndrome.

     

When we are not eating we activate the processes to access a tank with “infinite” energy, our own fat! So even when we do not eat our metabolism remains stable and we can lose weight without getting stuck or afraid of gaining weight again. All this should not surprise us because it is simply part of our physiology and how we have been designed to function for thousands of years.

What else will you gain when you do intermittent fasting?

  • Time. Fasting will free your hands. How tedious it must be to have to cook 5 times a day, from morning to night. Less shopping, less cooking!
  • It is economical. Fasting is the easiest and cheapest solution for your health. And it is inexpensive. It is free actually!
  • It’s a way of life. Fasting is a way of life and can be included in any diet.

Summary

  • Fasting is a way of life that is an integral part of our physiology and therefore keeps our metabolism healthy, allowing our body to burn its own fat for energy.

Next steps

We don’t need to start with any strict protocols. Here are just some simple starting points which you should consider incorporating into your life.

  • Avoid snacking. This will help you to adjust faster. Having 3 meals a day is doable for everyone.
  • Avoid calories during your fasting window. Black coffee, tea, water and salt are allowed. It is better to reduce the fasting window but keep this simple guidelines.

Summary

  • If we want to have healthy metabolism we need to avoid low calorie diets.
  • By abstaining from food for a few hours we are able to activate the machinery to burn fat in order to produce energy. This is the only way to safely lose weight!
  • Try it out!

Further reading




We choose unprocessed foods

What is processed food?

Processed is any food that comes into our hands without being fresh, but has been tweaked to prolong its life on the shelf of a supermarket or to enhance its taste. In addition, anything that is in a package, a bottle or a container is in most cases processed. Start checking the ingredient label when you make your purchases in the supermarket. If there are more than 2-3 ingredients take it for granted that it has been processed.

Why processed foods are harmful

There are many potential negative health effects from eating highly processed foods. 

Increased risk of cancer. A five-year study of over 100,000 people found that every 10% increase in the consumption of highly processed foods was associated with a 12% higher risk for cancer.

Too much sugar, sodium and fat. Heavily processed foods often include unhealthy levels of added sugar, sodium and fat. These ingredients make the foods we eat taste better, but many of them lead to serious health problems such as obesity, heart disease, high blood pressure and diabetes.

Lack of nutritional value. Heavy processing removes essential nutrients, which is why many foods today are enriched with fiber, vitamins and minerals. They have a lot of addictive calories! It is very easy to overeat unhealthy foods and consume more calories. For example, an Oreo cookie contains about 50 calories, while a whole cup of green beans has only 44 calories. Processed foods are designed to stimulate the dopamine center, “feel-good”, of our brain, making us crave them more and more. 

More easily digestible. Processed foods are more easily digestible than unprocessed and whole foods. This means that our body burns less energy (calories) in order to assimilate them. It is estimated that we burn half the calories that would be needed for unprocessed foods. This fact in combination with their high calorie content leads to obesity. 

They are full in artificial ingredients. There are about 5,000 substances used as prosthetics in processed foods. Most of them have never been tested by anyone other than the company that uses them. This includes additives to change colour, texture, taste and smell, as well as ingredients such as preservatives and sweeteners. 

 

Most processed foods contain

Trans fats

Trans fats should be avoided at all costs. They are created when hydrogen is added to the oil. Most vegetable oils such as canola, corn, etc. contain trans fats. And margarine as well. Most fast-food uses cheap quality oils to fry food, so you should avoid french fries, chicken nuggets and any such food.

Sodium Nitrite

Sodium nitrate is usually found in processed meat such as salami, ham, sausages, etc. Sodium nitrate has been linked to cancer and other health issues. It helps to give a pink shade to processed meats and make them more attractive. Sodium nitrate reacts with creatomyoglobin to cause colour changes, first by converting it into nitrosomyoglobin (bright red), then, when heated, into nitrosoemochromin (pink pigment).

 

Dextrose

Dextrose is a type of sugar that is usually derived from corn or wheat. It is often used in food as an artificial sweetener or preservative. Because it is everywhere, it is unknown how much someone, who feeds mainly on packaged foods, consumes.

 

Excessive dextrose can lead to obesity, diabetes, diseases in the heart, liver, kidneys, skin diseases, acne and depression.  

Sodium Glutamate (MSG)

It is created from a chemical called glutamic acid. It enhances the taste of savoury dishes (e.g. Chinese food and fast food). There have been many reports that people exhibit, due to its consumption, reactions such as headaches, flushing, sweating, numbness, heart palpitations, nausea and much more.

Food colouring

Most foods that have a certain percentage of colouring should of course be avoided.

 

 

High fructose corn syrup

The king of prosthetic substances. A very cheap ingredient to enhance the taste of packaged foods, it provides the sweet taste that consumers want. It is hidden in so many foods and increases the daily intake of sugar without being particularly noticed by people. 

Aspartame

One more sweetener found in many sodas, chewing gum and much more. It is 200 times sweeter than regular sugar! Stay away from it!

 

Other common additives are sodium benzoate, BHA and BHT, sulfur dioxide, Propylparaben.

Processed foods lead to weight gain

Processed foods are an important factor for weight gain. The reason is the combination of foods high in fat and carbohydrates together, and foods high in poly-unsaturated fats and with low nutritional value. This lead us not to get enough and eat more because hormones do not send a signal of satiety to the brain!!!

Move step by step 

Perhaps the article scared you because you understood how many harmful substances are in our food. But it is important to move forward step by step and lay the foundations. Do not try to go straight from 0 to 100. In the range of all foods it is advisable to make the best choices and not to consider as our failure if one day we did not eat perfectly. 

  • Try to choose products that have no more than one or two ingredients.
  • Choose fresh, and if possible organic, foods such as meat, fruits, vegetables.
  • Buy quantities that will allow you to always have food at home and not have to resort to a delivery or take away.

Summary 

  • Processed foods are harmful to health and are one of the main reasons we gain weight.
  • Learn to read food labels and choose the ones that are less processed.
  • Avoid all drinks or soft drinks, such as Coca-Cola and of course fast-food.
  • Always prefer fresh and when possible organic products.

Further reading




Why we choose no sugar

Introduction

Carbs are, in principle, divided into three categories, and this differentiation results accordingly from the number of glucose molecules associated with each other.

  • Sugar. This is how simple carbohydrates are called when they are in their simplest form. They can be added to foods such as sugar in sweets, desserts, processed foods and soft drinks. This category also includes the types of sugar that are found naturally in fruits, vegetables and milk.
  • Starch. This is where complex carbohydrates belong, which are made from many simple sugars that bind together. Our body thus has to break down the starch that foods have into sugars to use them for energy. Starch can be found in foods such as bread, cereals and pasta. We also find it in some vegetables, such as potatoes, peas and corn. Starch is divided into two categories, in the first we have amylose (found in foods such as beans, legumes) that is digested slowly, and in the second we have amylopectin (pasta, rice, potatoes) which is quickly absorbed and causes an increase in blood glucose. Amylose is the best and the one we prefer!
  • Fiber. They are also complex carbohydrates. The body can’t break down almost most of them, so eating fiber foods can help you feel full when you eat. Diets high in fiber may have health benefits, but this is a topic for future discussion. Fiber is found in many foods derived from plants, including fruits, vegetables, nuts, seeds, beans and whole grains.

But what is the difference between them?

Is there a difference between all kinds of carbs? The answer is of course yes! There is a big difference if you eat a piece of cake or a fruit. Because whole foods such as a fruit are combined with minerals and vitamins while the cake contains only sugar. And what is sugar after all? Energy. And the amount of energy we get from processed foods is so excessive that it only causes chaos in the functioning of our body.

Since you already know that cakes are bad for you, let’s return to the issue of carbohydrates that we find in whole foods such as potatoes and fruits for example. What to do with them, since their carbohydrates are also converted into sugar?

That’s right, all carbohydrates are converted into sugar, but when these are whole foods, that  are unprocessed, these carbohydrates are metabolized differently. For instance

  • Vegetables, although mainly carbohydrates, have low sugar levels as they have a higher amount of fiber.
  • Fruits containing fructose also have a high water content, so they tend to have a lower glycemic load (GL), which numerically reflects how drastically a food makes your blood sugar rise.
  • Starchy foods, depending on the way they are prepared, will create enzymes that will break down these bonds of glucose sugars, that affect our blood sugar levels. Some starches, such as those found in potatoes, are higher in the glycemic index, which means that they break down more easily, leading to faster glucose uptake and possibly an increase in sugar.

Conclusion

Depending on the state of health of each one, the goals and lifestyle you follow, you may need to adjust the carbohydrates you receive. Check your blood glucose levels often and try to understand the hunger signals your body sends you (i.e. if you eat without getting hungry). Then start adjusting your meals always starting with the foods that are most nutritious. I believe that you will adapt, naturally, to the intake of less than 100 gr of carbohydrates a day, which is the basis for a healthy diet!

How sugar affects the absorption of vitamins

Most people know that eating a lot of sugar increases the levels of glucose and insulin in their blood, and at the same time they are driven towards obesity. The risk of chronic diseases such as diabetes and cancer is also increased.

What most people do not know, however, is that excessive glucose can also lead to nutrient deficiencies that negatively affect the levels of vitamins, minerals and trace elements that eventually reach the cells. Sugar causes this by constantly reducing the degree of absorption of essential vitamins and minerals, and that can lead to large deficiencies.

The following vitamins and minerals run the greatest risk of being depleted in the presence of excessive glucose in the blood.

Vitamin C

Vitamin C is limited due to sugar. Humans belong to a small group of mammals that cannot synthesize vitamin C on their own. In addition, both vitamin C and glucose use the same transporters, and therefore high glucose levels can slow down and limit the transport and absorption of vitamin C in the body. There is literally a competition between glucose and vitamin C in the bloodstream. When a sufficient amount of vitamin C cannot reach the cells, we have a decrease in the function of the immune system and the regeneration of tissues is suppressed.

Magnesium

Magnesium is depleted by eating large amounts of sugar. Magnesium is necessary in almost every organ of the body. It regulates the function of nerves and muscles, helps create proteins, synthesizes DNA, builds bones and regulates blood sugar levels. High blood sugar and increased insulin increase the excretion of magnesium by the kidneys and force the body to deplete its reserves.

Vitamin D

Vitamin D deficiencies increase with the consumption of sugar. While shortages are more common in geographic areas with the least amount of sunshine, sugar can exacerbate the problem. This is because it increases the presence of an enzyme that helps in its synthesis. Low levels of vitamin D have been linked to inflammation, a greater risk of infection, autoimmune diseases, dementia and certain cancers.

Calcium

Calcium intake is inhibited with the consumption of sugar. Calcium is essential for bone health, blood clotting and aiding nerve and muscle contraction. Since vitamin D is required for the absorption of calcium, sugar indirectly suppresses the body’s intake of this essential mineral. Glucose, a form of sugar, is also associated with increasing the excretion of calcium of the kidneys through the suppression of hormones and the inhibition of calcium reabsorption.

Chromium

Chromium is drained from sugar. It is a trace element that is involved in both the control of blood sugar and the metabolism of macronutrients. While only small amounts are required by the body, an excess amount of sugar can cause a deficiency, causing it to be excreted. Chromium deficiency can then contribute to higher blood sugar levels and poor glucose tolerance, because chromium is essential in binding insulin.

Conclusion

  •  
  • Most people are already aware of the numerous health risks of eating too much sugar. However, the role of sugar in nutrient deficiencies and the suppression of essential vitamins, minerals and trace elements in the body may not be so familiar.
  • Avoid all processed sugars.
  • Read the food labels to understand how much sugar there is in the products you buy. Do not forget that all carbohydrates are converted into sugar.
  • Try whole foods that have a lot of fiber.

What to do 

All carbohydrates have sugar. It doesn’t matter if it’s apple or ice cream. Although both will be converted into glucose in your body, this does not make them equal, you should know how you can handle them well and what your personal limit is. So then you will be able to choose how and to what extent you incorporate sugar into your lifestyle.

Some simple tips :

  • Avoid refined sugar: There is a red line when it comes to sugar. I don’t think there is room, on any diet, for sweets, cookies, breads, ice creams or any processed products.
  • Limit starch: Starchy foods should be limited to small portions and in a small frequency. I would say that once a week is enough. This applies to potatoes and rice.
  • Eat seasonal fruits: Some fruits, can be included in the diet during some periods of the year. In the past, fruits were available only seasonally and mainly during the summer. If you want a simple tip, eat only seasonal, fresh and local fruits. Also try to prefer fruits that have a low glycemic load (<7).
  • Wear a CGM (Continuous Glucose Monitor): By wearing a glucose monitoring device you can get a better picture of your personal levels of carbohydrate tolerance.
  • Start a Ketogenic Diet: The Ketogenic Diet is a sustainable, healthy, and delicious diet that avoids all the pitfalls that high-sugar diets have.
  • Choose vegetables: Fiber carbohydrates help reduce the effect of glucose, as they slow down the process of digestion and the breakdown of glucose in the blood stream. Most vegetables have moderate carbohydrates in quantity and are accompanied by fiber that makes them the best choice when it comes to consuming carbohydrates.

Summary

  •  
  • Energy levels are a very good indicator of general level of health and inflammation in the body.
  • Most health problems appear after some chronic problem of inflammation in the body.
  • High sugar consumption is at the core of most inflammatory conditions, since high-sugar foods are not found in nature, and so the human body is not able to handle them.
  • High consumption of sugar is deadly. Avoid refined sugar at all costs and be smart with the amount and type of carbohydrates you receive.
  • Follow a ketogenic diet to reduce the levels of inflammation in your body and to feel better.

Further reading




Optimise Keto Lifestyle

Optimise Keto Lifestyle

A guided, intensive group course focused on keto, intermittent fasting and weight loss!


Coming soon

Is this course for you?

  • Have you tried many diets before with little success?
  • Do you want to lose weight fast?
  • Are you committed and have time?
  • Do you want to learn all about keto and fasting?
  • Do you like working in groups and meeting new people?
  • Do you like the intense pace of working and are willing to give it everything?

Do you feel that it is time to change something in your life?

If yes, then the Optimise Keto Lifestyle Course will get you back on track!

This course will help you achieve your goals. It is intense but you will learn about nutrition, understand why keto and fasting are so powerful tools.  

COURSE OVERVIEW

The course will help you get into a healthy ketogenic lifestyle, with very targeted practices and help you avoid the crash and burn effects that so many people face when starting keto. You will also practice intermittent fasting which has great benefits for health and longevity. The combination of the two and the support of the ketOntrack team will help you start your weight loss journey in the best way. The course is guided and designed in a way that allows you to experience the change and make it part of your life.

Course Duration

8 Weeks

Course Start

Course Price

€249

Language

English

Course Level

Intermediate

THE COURSE STRUCTURE

The group will consist of maximum 10 people.

8 weeks, 8 life changing habits

The course is a fast-paced course and it is 8 weeks long, with videos, quizzes, exercises and many resources. Every week will have one or more objectives that come with detailed guides and tips to allow you to practice, experience and create new habits!  As part of the objective there will be also group exercises and daily tasks to be completed. Since there will be many new things for you to learn, it is important that you have sufficient time to allocate and follow the pace of the group. 

Online sessions and support

Our success with every group and client so far, is that we are there to support every single one of you. Every week there will an online session to discuss as a team the outcome of the goals of the previous week and agree on how to proceed. In our experience the team spirit that is created in such courses and support that everyone provides to the others in the group is what makes this course special.


Coming soon

During the course you will

  • Follow a healthy ketogenic diet and get into ketosis
  • You will reach the point of doing a 16-8 daily intermittent fasting
  • Reduce cravings and improve your daily nutrition
  • Unblock the body to be a fat burning machine and start losing kilos in a safe way
  • Cook easy but delicious and nutritious meals
  • You will get guided support on your weight loss journey

You will get

(Click the + symbol for more information)

Weekly online group session

The course will be guided by your coach and with the use of a portal. Every week the group will meet for an hourly session to review the progress, clarify questions and set the goals of the week. 

8 Lessons

The course consists of 8 lessons. The introduction and 7 core lessons.

5 Topics per lesson

Every lesson is broken down into topics that start with an overview, cover the science, and allow you to check your status with simple quizzes.

8 Objectives

Each of the 8 main lessons has one objective, which you will practice for a week before moving on. You will be provided with simple tips and guidelines to help you along the way.

Reference guides and resources

Throughout the course we will provide additional resources and additional recommended reading.

Group exercises and collaboration tools

There will be group exercises and throughout the course there will be collaboration tools to allow the team to work together.

Coaching on how to track your food intake

Our coach will help you track with Cronometer your food and nutrients. We will also share delicious recipes.

You need to have

  • Daily Journal

Keeping a daily blog is important to allow for self-reflection, create awareness of how your are progressing and allow you to ask us your questions (if needed).

  • Cronometer

You will be using Cronometer on a daily basis to track your meals and your nutritional status. A pro-account will be required.

  • Keto-Mojo

Purchasing a Keto-Mojo device is required, to keep track of your glucose and ketone levels. ketOntrack is affiliated with Keto-Mojo so you will get a discounted price.

Your Coach

About Panagiotis

I got introduced in the world of intermittent fasting and ketogenic diet around 10 years ago, after some years of not really taking care of myself. I started noticing changes in myself. I had put on kilos on even though my diet had not changed much I was finding I had increasingly more energy crashes, less and less energy and increasingly difficult to keep focused. 

Through my own journey I have come to realise how important our daily habits are for our health. But also how important our health is for productivity, work-life balance and achieving everything we aspire for. 

I strongly believe in personal engagement with all my clients throughout their life transforming journey to gain the experience, knowledge, and beliefs needed. I believe having more energy and feeling better are the keys to allow us to go after our goals.

Nutrition is very powerful. It can heal us and fuel us with energy but also cause disease. Together we will not only learn what to eat, but also how and when to eat as the foundation for proper nutrition and good health!

COURSE CONTENT

Introduction

Start the course with the right foundation. Prepare everything you need and setup for success.

  • Setup Cronometer and track your food.
  • Read the introduction content and course layout.
  • Meet the team and start with initial exercises.

LESSON 1 – WHOLE FOODS

Remove refined food which have low nutritional density and cause various gut issues and disease.

  • Clean-up the kitchen from processed/packaged food.
  • Why packaged foods are bad for our health.
  • Increase nutrient intake with whole foods.

Lesson 2 – REMOVE WHEAT

Remove wheat as a first step to reduce high sugar foods. Reduce your eating window to 10 hours.             

  • Do we need carbs? What about protein?
  • The calories-in calories-out concept.
  • Benefits of fasting.

LESSON 3 – 16 hour fasting

Experience the benefits of a 16/8 fasting protocol for weight loss, health and longevity

  • Salt and hydration
  • Fat adaptation
  • Understand the role of insulin

LESSON 4 – Low Carb

Go Low carb. Further remove high carb sources. 

  • High carb vs. high fat diets
  • Cooking made easy with meal preparing tips
  • Eating sugar depletes your vitamins

LESSON 5 – 20 grams of carbs

As a last step we will further reduce our carb intake to aim for 20grams per day

  • Remove grains and legumes
  • Learn about anti-nutrients (Oxalates, Phytic acid, Lectins)
  • The different types of fat

LESSON 6 – Track Keto

Remove refined food which have low nutritional density and cause various gut issues and disease.

  • Supplements
  • The wrong way to do keto
  • APOE, Cholesterol & Lipid profiles

LESSON 7 – Your decision

In the last week we will decide as a group what is the topic to work on

  • Do you have some weakness you need help on
  • Deep dive in any nutritional topic you want
  • Knowledge is power. Ask us anything

Not sure? Not a problem

SUBSCRIBE TO OUR NEWSLETTER

Subscribe to our weekly newsletter focusing on gaining that optimal health.
The newsletter features the latest ketOntrack news, articles and thoughts around health, tasty recipes, product recommendations, and much more.




Keto Explore Longevity

Keto Explore Longevity

Deep dive into keto to optimise your nutrition for health and longevity!


Coming Soon

Keto and Longevity

  • Learn the benefits of each type of fat
  • Balance key minerals and amino-acids to optimise keto
  • Do prolonged fasting
  • Are there reasons to introduce carbs and how to do it
  • Fitness and metabolic health
  • Weight loss and plateau on a ketogenic lifestyle

Can we influence longevity?

With keto?

If you are considering to purchase this course, you have probably already tried out keto and have experienced what it means to be metabolically flexible. Now it is time to fine tune this machine to start breaking one record after the other. Nutrition can be intuitive but we now know how important optimising our nutrition is for optimum health. For healthy bones, skin and of-course our cells and our energy power house, the mitochondria.

With keto as foundation you will learn how to make the appropriate adjustments to your foundation and allow your body to thrive. In this course we will explore how diet can influence the way we age and how we can take matters in our own hands.

Optimise your nutrition to maximise the health.

COURSE OVERVIEW

  • The course will help you to get into ketosis in an easy and guided way.
  • The course is designed in a way that allows you to experience the change and make it part of your life.
  • The course allows you to practice each lesson’s objective at your own pace and until you are comfortable to move on.
  • Each lesson includes tips, action plans, recipes, articles and more to make your journey as smooth as possible.
  • You will receive personalised feedback from our coaches at the end of each lesson!
  • If you have questions you can book your own consult and we will clarify everything for you!

 

Course Duration

4-6 Weeks
(at your own pace)

Course Price

€149

Course Level

Intermediate
(Continuation of Keto Metabolic Flexibility)

THE COURSE STRUCTURE

The program consists of 2 main areas.

6 Lessons, 6 life changing habits

The course is a self-paced online course consisting of 6 lessons, videos, quizzes, and resources. Every lesson has simple objectives that come with detailed guidelines and tips to allow you to practice, experience and create new habits! We want you to feel comfortable at each step of your journey before moving on.

Online sessions and support

Our success with every client so far, is that we are here to support every single one of you. Every month there will be an online Zoom session where all the people taking the course can attend and clarify any questions they may have. You can also book your own consultancy session with our coach, or reach to us through chat/email. 


Coming soon

During the course you will

  • Learn about Saturated fats, monounsaturated and polyunsaturated fats
  • Learn how to balance key nutrients
  • Learn about physiologic IR and why might need to consider some carbs
  • Learn about anti-nutrients and oxidative stress
  • Do a guided 3-day prolonged fasting

You will get

(Click the + symbol for more information)

Lessons

The course consists of the Introduction, the 6 lessons with specific objectives in each lesson. See more

Topics & Quizzes

Every lesson is broken down into topics that start with an overview, cover the science, enhance your knowledge and allow you to self reflect on your progress with simple quizzes.

Objectives

Each one of the lessons has a simple objective, that you will practice until you get comfortable with, before moving on. You will be provided with simple tips and guidelines to help you along the way.

Reference guides and resources

Throughout the course we will provide additional resources and additional recommended reading.

The possibility for personal coaching

If you require you can book your personal coaching sessions. We will guide you through the course and provide you pesonalised coaching.

You need to have

  • Daily Journal

Keeping a daily blog is important to allow for self-reflection, create awareness of your progress and allow you to address your questions to us (if needed).

  • Cronometer

You will be using Cronometer on a daily basis to track your meals and your nutritional status. It is important to build the understanding of what nutrient each food contains and how many calories it has. A gold account is recommended to enjoy all the features all the tool.

  • Keto-Mojo

Purchasing a Keto-Mojo device is the best way to keep track of your glucose and ketone levels. ketOntrack is affiliated with Keto-Mojo so you will get a discounted price.

Your Coach

About Panagiotis

I got introduced in the world of intermittent fasting and ketogenic diet around 10 years ago, after some years of not really taking care of myself. I started noticing changes in myself. I had put on kilos on even though my diet had not changed much I was finding I had increasingly more energy crashes, less and less energy and increasingly difficult to keep focused. 

Through my own journey I have come to realise how important our daily habits are for our health. But also how important our health is for productivity, work-life balance and achieving everything we aspire for. 

I strongly believe in personal engagement with all my clients throughout their life transforming journey to gain the experience, knowledge, and beliefs needed. I believe having more energy and feeling better are the keys to allow us to go after our goals.

Keto is very powerful, and can be the foundation of how a proper diet should be built upon. Keto has the power to heal and fuel us with energy and is the foundation for metabolic flexibility.  

But our journey does not stop here. Ketosis is not the destination but a tool. We also want to explore ways to optimise our diet in a way that reduce inflammation and mitochondria function. This is why I created the Keto Explore Longevity course. Together we will explore nutrition and how we can take our health to the next level.

Investing in your life is the best thing you can do!

COURSE CONTENT

Lesson 1 – FAT OXIDATION

Introduction into the world of fatty acids.

  • Polyunsaturated fats
  • O6:O3 ratio
  • Mitochondria – The other half of metabolic flexibility

LESSON 2 – Saturated Fats

Increasing fat intake

  • History of fat
  • Zinc and copper
  • Saturated fat

Lesson 3 – MONOUNSATURATED FATS

Olive oil, polyphenols and more

  • Monounsaturated fats
  • Methionine and Glycine
  • Keto and PH

LESSON 4 – INFLAMMATION

Inflammation is all

  • Anti-nutrients, oxalates and more
  • ROS and oxidative stress
  • Fitness and keto

LESSON 5 – ProLONGED FASTING

Fasting is a powerful tool

  • Guided 3-day fasting
  • Building the right habits
  • My story

LESSON 6 – ARE CARBS EVIL?

Do we need carbs?

  • Physiological IR, Dawn Phenomenon
  • Fasting insulin suppression
  • Which carbs to try out

Why you should START

Transform your knowledge about nutrition


Coming soon

It has taken me years of exploring, but now you can learn all the secrets of a healthy keto in weeks. Implement keto in the way that is sustainable and has benefited so many people we have worked with!

Testimonials from our clients

Going through many years of malnutrition, ketOntrack’ help was important. I felt tremendous change in my physical condition and energy levels. I can’t say I’ve lost many kilos yet as my body is still resisting change but i am sure i will reach my goal on my own pace.
Christina Panagiotidou
Christina Panagiotidou
What an experience, first I had my doubts if I will be able to follow all the nutritional guidelines, but with the phased approach it was really easy and a very rewarding experience. With Ketontrack I realized  the importance to change attitude, that you can live  without sugar and to pay attention to the quality of food.
Christian Schmerl
Christian Schmerl
Working with Panagiotis has been a great experience. He has a deep understanding of how nutrition affects not just weight but also health and overall well-being: for me, being able to see the big picture has been a major motivator. Since I started, I haven’t just lost weight but my sleep has improved, my energy levels are higher and I just feel better during the day.
Ioanna Leousi
Ioanna Leousi




Keto Metabolic Flexibility

Keto Metabolic Flexibility

You have knowledge of the nutrition fundamentals and want to advance to a full metabolic flexibility. Start your journey to a ketogenic lifestyle!


Pre-Order

The course will be released on 1st of July 2022

KETO IS A LIFESTYLE AND MUCH MORE

  • The only way to be metabolically flexible and healthy
  • The easiest way to reach your ideal weight
  • The best anti-inflammatory diet
  • Nutrient dense, delicious, ease and satiating
  • The only way to give every cell in your body what it needs
  • The best source of energy for your body

What is metabolic flexibility?

Why keto?

Being metabolically healthy means being able to efficiently use both fat and carbs for fuel. But most people unfortunately depend solely on carbs for energy. What this means in the long run is high insulin levels, putting on weight, snacking, cravings and being tired most of the day. Efficient energy utilisation is probably the single health indicator for health and longevity. 

Keto and intermittent fasting are the best ways to get there!

Being able to produce ketones is a mandatory step for metabolic flexibility. Ketones are produced when the body breaks down our own fat for fuel. Imagine waking-up and your body already having all the energy it needs. This is the definition of metabolic flexibility! 

Keto will uplift your body in a way that every single cell in it will thank you after you finish this course! 

COURSE OVERVIEW

  • The course will help you to get into ketosis in an easy and guided way.
  • The course is designed in a way that allows you to experience the change and make it part of your life.
  • The course allows you to practice each lesson’s objective at your own pace and until you are comfortable to move on.
  • Each lesson includes tips, action plans, recipes, articles and more to make your journey as smooth as possible.
  • You will receive personalised feedback from our coaches at the end of each lesson!
  • If you have questions you can book your own consult and we will clarify everything for you!

 

Course Duration

6 Weeks
(at your own pace)

Course Price

€149

Course Level

Intermediate
(Continuation of Nutrition Fundamentals )

THE COURSE STRUCTURE

The program consists of 2 main areas.

6 Lessons, 6 life changing habits

The course is a self-paced online course consisting of 6 lessons, videos, quizzes, and resources. Every lesson has simple objectives that come with detailed guidelines and tips to allow you to practice, experience and create new habits! We want you to feel comfortable at each step of your journey before moving on.

Online sessions and support

Our success with every client so far, is that we are here to support every single one of you. Every month there will be an online Zoom session where all the people taking the course can attend and clarify any questions they may have. You can also book your own 1-2-1 consultancy session with our coach, or reach to us through chat/email. 


Pre-Order

During the course you will

  • Get in ketosis and avoid keto flu
  • Receive the right knowledge why keto is the best diet
  • Balance blood sugars and remove cravings
  • Unblock the body to be a fat burning machine and start losing kilos in a safe way
  • Establish a 16/8 fasting protocol in your life
  • Cook easy, delicious and nutritious meals that will get all your friends and family asking for the recipes!

You will get

(Click the + symbol for more information)

Lessons

The course consists of the Introduction, the 6 lessons with specific objectives in each lesson. See more

Topics & Quizzes

Every lesson is broken down into topics that start with an overview, cover the science, enhance your knowledge and allow you to self reflect on your progress with simple quizzes.

Objectives

Each one of the lessons has a simple objective, that you will practice until you get comfortable with, before moving on. You will be provided with simple tips and guidelines to help you along the way.

Reference guides and resources

Throughout the course we will provide additional resources and additional recommended reading.

The possibility for personal coaching

If you require you can book your personal coaching sessions. We will guide you through the course and provide you pesonalised coaching.

You need to have

  • Daily Journal

Keeping a daily blog is important to allow for self-reflection, create awareness of your progress and allow you to address your questions to us (if needed).

  • Cronometer

You will be using Cronometer on a daily basis to track your meals and your nutritional status. It is important to build the understanding of what nutrient each food contains and how many calories it has. A gold account is recommended to enjoy all the features all the tool.

  • Keto-Mojo

Purchasing a Keto-Mojo device is the best way to keep track of your glucose and ketone levels. ketOntrack is affiliated with Keto-Mojo so you will get a discounted price.

Your Coach

About Panagiotis

I got introduced in the world of intermittent fasting and ketogenic diet around 10 years ago, after some years of not really taking care of myself. I started noticing changes in myself. I had put on kilos on even though my diet had not changed much I was finding I had increasingly more energy crashes, less and less energy and increasingly difficult to keep focused. 

Through my own journey I have come to realise how important our daily habits are for our health. But also how important our health is for productivity, work-life balance and achieving everything we aspire for. 

I strongly believe in personal engagement with all my clients throughout their life transforming journey to gain the experience, knowledge, and beliefs needed. I believe having more energy and feeling better are the keys to allow us to go after our goals.

Keto is very powerful, and the more I dig into the science the more I am convinced this is really the foundation of how a proper diet should be built upon. Keto has the power to heal and fuel us with energy and is the foundation for metabolic flexibility. This is why I created the Keto Metabolic Flexibility. Together we will not only get into ketosis learn what to eat, but also why keto is the foundation for proper nutrition and good health!

Investing in your life is the best thing you can do!

COURSE CONTENT

Lesson 1 – METABOLIC FLEXIBILITY

Start the course by understanding the importance of metabolic flexibility.

  • Pre-requisites
  • Setting up for success
  • Metabolic flexibility

LESSON 2 – Reducing CARBS

 Remove high carb sources such as wheat.

  • What is keto
  • Is keto healthy
  • Understand the role of insulin

Lesson 3 – 16/8 Fasting

Experience the benefits of a 16/8 fasting protocol for weight loss, health and longevity.

  • Fasting and metabolism
  • Fasting and hunger
  • Coffee, salt and water

LESSON 4 – Get into KETO

Get into ketosis and reach closer to metabolic flexibility.

  • Why keto
  • Insulin Resistance
  • Ketones

LESSON 5 – TRACK KETO

Keep you ketones levels up to create a powerful habit.

  • Benefits of keto
  • Fat types
  • TOFI

LESSON 6 – Nutrients

Maximise your nutrients with keto.

  • Get all your nutrients
  • The wrong way to do keto
  • Superfoods

LESSON 7 – Next Steps

A summary of the course and next steps.

  • How progress looks like
  • Don’t try to be perfect
  • Metabolic Flexibility next steps

Why you should START

Implement a healthy keto, lose weight and transform your energy levels


Pre-Order

It has taken me years of exploring, but now you can learn all the secrets of a healthy keto in weeks. Implement keto in the way that is sustainable and has benefited so many people we have worked with!

Testimonials from our clients

Going through many years of malnutrition, ketOntrack’ help was important. I felt tremendous change in my physical condition and energy levels. I can’t say I’ve lost many kilos yet as my body is still resisting change but i am sure i will reach my goal on my own pace.
Christina Panagiotidou
Christina Panagiotidou
What an experience, first I had my doubts if I will be able to follow all the nutritional guidelines, but with the phased approach it was really easy and a very rewarding experience. With Ketontrack I realized  the importance to change attitude, that you can live  without sugar and to pay attention to the quality of food.
Christian Schmerl
Christian Schmerl
Working with Panagiotis has been a great experience. He has a deep understanding of how nutrition affects not just weight but also health and overall well-being: for me, being able to see the big picture has been a major motivator. Since I started, I haven’t just lost weight but my sleep has improved, my energy levels are higher and I just feel better during the day.
Ioanna Leousi
Ioanna Leousi




Δώστε προτεραιότητα στην πρωτεΐνη

Δώστε προτεραιότητα στην πρωτεΐνη

Η πρωτεΐνη είναι ένα πολύ συναισθηματικό θέμα και υπάρχουν πολλές προκαταλήψεις γύρω από αυτό και τόσα πολλά “στρατόπεδα”. Υπάρχουν οι Vegan, οι κρεατοφάγοι, οι εκπομπές αεριών θερμοκηπίων και πολλά άλλα που μπαίνουν στο παιχνίδι.

Ωστόσο, το απλό γεγονός είναι ότι η πρωτεΐνη είναι η πιο σημαντική μακροεντολή για τη μακροζωία. Υπάρχει μεγάλη σύγχυση ειδικά στον πληθυσμό των γυναικών γύρω από τις πρωτεΐνες. Πολλοί συνδέουν την πρωτεΐνη με το να έχουν μεγάλους μυς. Αλλά αυτό δεν συμβαίνει. Η αρκετή πρωτεΐνη είναι απαραίτητη για κάθε άτομο για την υγεία και τη μακροζωία του.

Έτσι, αν πρέπει να κερδίσετε κάτι από αυτό το άρθρο είναι ότι θα πρέπει να δώσετε προτεραιότητα στην πρωτεΐνη βάζοντας την πρωτεΐνη που χρειάζεστε στο πιάτο σας πάντα πρώτα! Τόσο σημαντική είναι η πρωτεΐνη!

Γιατί χρειαζόμαστε πρωτεΐνη;

Χρειαζόμαστε πρωτεΐνη για τα πάντα.  Για τις λειτουργίες του σώματος μας αλλά και τους σκελετικούς μυς.

Οι πρωτεΐνες πάντα συσσωρεύονται και διασπώνται μέσα στα κύτταρά μας. Φανταστείτε την πρωτεΐνη ως πρώτη ύλη, ή ως τα δομικά στοιχεία για το σώμα μας. Αν δεν τρώμε αρκετή πρωτεΐνη, το κύτταρό μας δεν μπορεί να κάνει τη δουλειά του. Με την πάροδο του χρόνου αυτό μπορεί να οδηγήσει σε προβλήματα όπως ορμονικές ανισορροπίες, καταθλιπτική ανοσολογική λειτουργία, κακή ανάρρωση και πολλά άλλα.

Η πρωτεΐνη είναι επίσης ένα κρίσιμο δομικό στοιχείο των οστών, των μυών, των χόνδρων, τoυ δέρματος και του αίματος. Τα μαλλιά και τα νύχια είναι ως επί το πλείστον κατασκευασμένα από πρωτεΐνες, ενώ το σώμα μας χρησιμοποιεί πρωτεΐνες για την κατασκευή και επισκευή ιστών. Χρησιμοποιούμε επίσης πρωτεΐνες για να φτιάξουμε ένζυμα, ορμόνες και να μεταφέρουμε θρεπτικά συστατικά.

Protein is also a critical building block of bones, muscles, cartilage, skin, and blood. Hair and nails are mostly made of protein, while our body uses protein to build and repair tissues. We also use protein to make enzymes, hormones, and transporting nutrients.

Επαρκής ποσότητα πρωτεΐνης θα

  • Αποτρέψει την απώλεια μυών ή τη σαρκοπενία.  Παρατηρείται ότι η μυϊκή ατροφία αρχίζει να εμφανίζεται ακόμα και μετά την τρίτη δεκαετία της ζωής μας με μείωση 30-50% μεταξύ των ηλικιών 40-80.  Καθώς μεγαλώνουμε πρέπει να κάνουμε ό,τι περνάει από το χέρι μας για να διατηρήσουμε τη μυϊκή μας μάζα. Υπάρχουν δύο πράγματα που χρειάζεστε εδώ. Γυμναστική αντίστασης και αρκετή πρωτεΐνη! Αυτό είναι πολύ σημαντικό να τονιστεί αρκετά! Η απώλεια μυών μας κάνει εύθραυστους και αδύναμους.
  • Προωθήσει την υγεία των οστών και θα μειώσει τον κίνδυνο κατάγματος ισχίου. Η πτώση και το σπάσιμο των οστών είναι στην πραγματικότητα μία από τις μεγαλύτερες ανησυχίες που σχετίζονται με τη γήρανση. Μια υψηλότερη πρόσληψη πρωτεϊνών μπορεί να είναι πιο σημαντική για τον γηράσκοντα πληθυσμό μεταξύ των οποίων έχει βρεθεί ότι το RDA σε πρωτεΐνες μπορεί να είναι ανεπαρκές για τη διατήρηση του σκελετικού μυός.

Άλλοι λόγοι που επίσης παίζουν ρόλο είναι

  • Αυξημένος κορεσμός : Η πρωτεΐνη αυξάνει το κορεσμό σε μεγαλύτερο βαθμό από τους υδατάνθρακες ή το λίπος αυξάνοντας την παραγωγή ορισμένων ορμονών όπως το πεπτίδιο YY και το GLP-1. Μειώνει επίσης την γκρελίνη, την ορμόνη πείνας, για αρκετές ώρες.
  • Αυξημένη θερμογένεση : Η πρωτεΐνη αυξάνει τη θερμική επίδραση στο σώμα μας, η οποία επηρεάζει επίσης το κορεσμό και τις ενεργειακές καύσεις.

 

Περίληψη

  • Η πρωτεΐνη χρησιμοποιείται για τα πάντα, αλλά είναι ιδιαίτερα κρίσιμη για τη διατήρηση μιας υγιούς μυϊκής μάζας που είναι όλο και πιο δύσκολο να διατηρηθεί καθώς γερνάμε καθώς χάνουμε το 1% των μυών μας κάθε χρόνο μετά τα 40.
  • Η διατήρηση της μυϊκής μας μάζας αποτελεί βασικό δείκτη υγείας και μακροζωίας. Η έλλειψη της μας κάνει εύθραυστους!!

Πρωτεϊνική και μυϊκή σύνθεση

Ας μην συγχέουμε τη λέξη μυς με έναν bodybuilder. Οι μύες είναι αυτοί που μας κάνουν να κινούμαστε και να είμαστε ενεργοί. Χρειαζόμαστε υγιείς μύες για να είμαστε ανεξάρτητοι, να έχουμε λιγότερους πόνους και κόπωση. 

Οι μύες είναι το όργανο της μακροζωίας και πρέπει να τους ταΐζουμε! Πρέπει να τους ταΐζουμε με πρωτεΐνες! Για να διεγερθεί ένας μυς χρειάζεται αμινοξέα διακλαδισμένης αλυσίδας (BCaas). Πρόκειται για μια ομάδα τριών βασικών αμινοξέων: τη λευκίνη, την ισολλευκίνη και τη βαλίνη που δεν μπορούν να παραχθούν από το σώμα σας και πρέπει να λαμβάνονται από τα τρόφιμα.

Ειδικότερα, χρειαζόμαστε λευκίνη σε επαρκή ποσότητα προκειμένου να ενισχύσουμε τη διατήρηση της μυϊκής σύνθεσης. Η ενίσχυση της σύνθεση των μυών, περιλαμβάνει τόσο την ανάπτυξη όσο και τη διατήρηση των μυών μας.

Καθώς γερνάμε γίνεται πιο δύσκολο να ενεργοποιηθεί η σύνθεση των μυών. Αυτό ονομάζεται αναβολική αντίσταση και σημαίνει ότι το σώμα μας γίνεται λιγότερο ευαίσθητο για να διεγείρει τη σύνθεση των μυών από τα απαραίτητα BCaas.

Πρωτεϊνική ανάγκη ανά γεύμα

Για να διεγείρουμε αρκετή πρωτεϊνική σύνθεση πρέπει να πάρουμε περίπου 2,5 γραμμάρια λευκίνης σε ένα γεύμα. Φανταστείτε τους μυς σας σαν ένα αυτοκίνητο. Χρειάζεστε κάποιο κλειδί για να μπορέσετε να το ανάψετε σωστά; Η αρκετή λευκίνη είναι το κλειδί για τους μυς σας!

Πώς μεταφράζεται αυτό σε πραγματικό φαγητό;

Ζωική πρωτεΐνη

  • Χρειαζόμαστε περίπου 30 γραμμάρια ζωικής πρωτεΐνης για να ενεργοποιήσουμε τη σύνθεση πρωτεΐνης.
  • Για κάθε 120 γραμμάρια ζωικής πηγής που τρώμε, παίρνουμε περίπου 30 γραμμάρια πρωτεΐνης. Αυτό περιλαμβάνει βόειο κρέας, χοιρινό, κοτόπουλο κλπ.
  • Η ποσότητα πρωτεΐνης που περιέχεται στα ψάρια είναι ελαφρώς μικρότερη, οπότε θα χρειαστούμε περίπου 150 γραμμάρια ψαριών στην απαιτούμενη πρωτεΐνη.
  • Τα κρέατα οργάνων περιέχουν λιγότερη πρωτεΐνη κατά μέσο όρο.

Φυτική Πρωτεΐνη

  • Οι φυτικές πρωτεΐνες είναι πολύ λιγότερο απορροφήσιμες, οπότε χρειάζεται περισσότερο φαγητό από τους πραγματικούς αριθμούς που αναφέρονται.
  • Οι φυτικές πρωτεΐνες δεν είναι πλήρεις, πράγμα που σημαίνει ότι δεν περιέχουν όλα τα απαραίτητα αμινοξέα. Αυτός είναι ο λόγος για τον οποίο, για παράδειγμα, το ρύζι συνδυάζεται συνήθως με φασόλια.
  • Υποθέτοντας ότι υπάρχει 100% απορρόφηση, χρειάζεστε περίπου 250 γραμμάρια φασολιών για να πάρετε 30 γραμμάρια πρωτεΐνης.

Το θέμα όπως φαίνεται από τα παραπάνω γραφήματα είναι ότι προκειμένου να πάρετε επαρκή ποσότητα πρωτεϊνών πρέπει να καταναλώσετε μια ποσότητα φυτικής πρωτεΐνης που απέχει πολύ από το βέλτιστο, καθώς θα οδηγήσει σε αυξημένη πρόσληψη υδατανθράκων, πιθανώς πέρα από το σημείο που μπορεί κανείς να ανεχτεί. Αυτό θα οδηγήσει σε μεγάλη κατανάλωση φαγητού, περισσότερες θερμίδες για να μην αναφέρουμε το φούσκωμα και το αίσθημα σκασμού.

Μπορεί να νομίζετε ότι είναι εντάξει το να μην λαμβάνετε αρκετή πρωτεΐνη αλλά αυτό δεν συμβαίνει. Φυσικά, όταν είστε νέοι ή σε ανάπτυξη μπορεί και να τα καταφέρετε, αλλά αυτό θα σας προλάβει τελικά. Αυτός είναι ο λόγος για τον οποίο οι περισσότεροι vegans δυσκολεύονται να διατηρήσουν τον τρόπο ζωής τους καθώς γερνούν. Άλλα ζητήματα που σχετίζονται με τη χαμηλότερη πρόσληψη πρωτεϊνών είναι η οστική πυκνότητα, τα προβλήματα των δοντιών και πολλά άλλα. Πάνω σε αυτό, υπάρχει συνεχής έρευνα εάν το δικό μας μικροβίωμα μπορεί να δημιουργήσει BCaas, αλλά αυτό είναι ακόμα μια θεωρία. 

Γεγονός είναι ότι οι ζωικές και φυτικές πρωτεΐνες δεν είναι ισότιμες, καθώς χρειάζονται σε διαφορετικές ποσότητες και καθώς δεν έχουν τα απαραίτητα αμινοξέα στις σωστές ποσότητες. Σκεφτείτε το έτσι, τα φυτά κάνουν τη σωστή ποσότητα πρωτεΐνης για τα φυτά, αλλά δεν έχουν μυς!

Πρωτεϊνικά συμπληρώματα

  • Γενικά δεν προτείνω να παίρνετε πρωτεϊνικά συμπληρώματα καθώς το σώμα απαιτεί το πλήρες φάσμα αμινοξέων για βέλτιστη λειτουργία.

Περίληψη

  • Οι ζωικές και φυτικές πρωτεΐνες χρειάζονται σε διαφορετικές ποσότητες επειδή τα φυτά δεν έχουν τα απαραίτητα αμινοξέα στις σωστές ποσότητες. 
  • Χρειαζόμαστε τουλάχιστον 30 γραμμάρια πρωτεΐνης ανά γεύμα.

Πρωτεΐνες, καρκίνος και mTor

Πιθανότατα ακούσατε ότι υψηλότερες ποσότητες πρωτεΐνης σχετίζονται με αυξημένο κίνδυνο καρκίνου. Αυτό στην πραγματικότητα δεν οφείλεται στην ίδια την πρωτεΐνη, αλλά σε μια ένωση που ονομάζεται mTOR. Ο μηχανιστικός στόχος της ραπαντυκίνης (mTOR) είναι μια κινάση που στον άνθρωπο κωδικοποιείται από το γονίδιο MTOR είναι ένας ισχυρός διεγέρτης ανάπτυξης.

Το mTOR ρυθμίζει την ανάπτυξη των κυττάρων, τον πολλαπλασιασμό, την κινητικότητα  και την επιβίωση τους, τη σύνθεση πρωτεϊνών, την αυτοφαγία αλλά προωθεί επίσης την ενεργοποίηση των υποδοχέων ινσουλίνης και των υποδοχέων αυξητικού παράγοντα 1 που μοιάζουν με ινσουλίνη. Αυτό σημαίνει ότι με την παρουσία του mTOR έχουμε τον διακόπτη ανάπτυξης ενεργοποιημένο, γεγονός που αυξάνει επίσης τον κίνδυνο καρκίνου.

Αλλά εδώ είναι το ενδιαφέρον σημείο. Το mTOR υπάρχει σε κάθε κύτταρο μας. Υπάρχει στους μυς και είναι ευαίσθητο στα αμινοξέα, αλλά υπάρχει και στο ήπαρ και το πάγκρεας και είναι ευαίσθητο στην ινσουλίνη και τους υδατάνθρακες!

Τι σημαίνει αυτό;

Summary

  • Η πρωτεΐνη δεν αυξάνει τον κίνδυνο ασθένειας ή καρκίνου.
  • Δεν θέλουμε να έχουμε τον διακόπτη mTOR αναμμένο όλη την ώρα ειδικά στο ήπαρ και το πάγκρεας.
  • Το mTOR είναι απαραίτητο για την ανάπτυξη των μυών και λιγότερο από 30gr πρωτεΐνης δεν θα διεγείρει αρκετά το mTOR ειδικά καθώς γερνάμε.

Συνολική πρόσληψη πρωτεϊνών και χρονισμός γευμάτων

Εδώ έρχεται το πραγματικά ενδιαφέρον μέρος. Είναι η πρόσληψη πρωτεϊνών σχετική εάν κάνετε διαλειμματική νηστεία;

Γνωρίζουμε ότι χρειάζεται λίγος χρόνος για το έντερο για να χαλαρώσει και να επανέλθει, και επίσης τώρα θέλουμε να ενεργοποιήσουμε τη σύνθεση των μυών αλλά συγχρόνως δεν θέλουμε την υπερδιέγερση mTOR και το ερέθισμα ανάπτυξης. 

Η βάση είναι ότι δεν θέλουμε να τρώμε πολλά μικρά γεύματα με υδατάνθρακες καθώς διεγείρουμε το mTOR στο ήπαρ και πρέπει να δώσουμε μια ευκαιρία στο σώμα μας να επαναφέρει το mTOR που διαρκεί 4-5 ώρες.

Συνεπώς κάθε πότε πρέπει να τρώμε;

  • Τρώγοντας 2-3 φορές ένα γεύμα είναι ιδανικό για να πάρετε όλη την πρωτεΐνη που χρειάζεστε σε ένα παράθυρο 8 ωρών. 
  • Το OMAD (ένα γεύμα την ημέρα) πιθανότατα δεν είναι ιδανικό καθώς γερνάμε καθώς δεν μπορούμε να πάρουμε αρκετή πρωτεΐνη σε ένα γεύμα.

Άρα, πόση πρωτεΐνη θέλουμε να τρώμε σε μια μέρα; Η συνιστώμενη ημερήσια δόση πρωτεΐνης είναι 0,8 g/kg, αλλά αυτό δεν είναι αρκετό και είναι πολύ απλοϊκό όπως έχουμε ήδη δει μέχρι στιγμής.

Από την άλλη, περίσσεια πρωτεΐνης δεν μεταφράζεται σε περισσότερες μυϊκές συνθέσεις, καθώς μερικές από αυτές θα μετατραπούν σε ζάχαρη. Επίσης η υπερβολική πρωτεΐνη, αν και δεν σχετίζεται με νεφρικά προβλήματα, δεν χρειάζεται να υπερφορτώνει τη λειτουργία του νεφρού.

Λοιπόν, ποια είναι η χρυσή τομή;

Θα πρέπει να στοχεύσουμε οπουδήποτε μεταξύ 1,5 και 2 γραμμαρίων πρωτεΐνης ανά κιλό ιδανικού σωματικού βάρους ανάλογα με τους στόχους και την ηλικία σας.

Βασικά συμπεράσματα

Ελπίζω ότι είναι πλέον σαφές γιατί πρέπει να θέσουμε πρώτη προτεραιότητα στην πρωτεΐνη, βάζοντας την στο πιάτο μας πάντα πρώτη! 

  • Απαιτείται επαρκής ποσότητα πρωτεΐνης για τη βέλτιστη υγεία.
  • Χρειάζεστε τουλάχιστον 30 γραμμάρια πρωτεΐνης ανά γεύμα για να ενεργοποιήσετε τη σύνθεση των μυών.
  • Όλες οι ζωικές πρωτεΐνες παρέχουν τα απαραίτητα αμινοξέα ενώ η φυτική πρωτεΐνη πρέπει να συνδυαστεί.

Επιπλέον βιβλιογραφία




Be Fit for Life

Be Fit for Life

A perfectly designed course to start your fitness and longevity journey!


Buy

ONLY €49

About the course

  • This is an introduction to what I consider the fitness fundamentals for longevity and health.
  • Be Fit for life is a self-guided course for anyone interested in living a happier and healthier life. Exercise and in particular movement and stability but also breathing in the right way will help you enjoy life at it’s fullest and be prepared for the years ahead. This course gives practical information, tips and actions that will help you be fit and healthy for a lifetime.
  • This course gives practical information, tips and actions that will help you be fit and healthy for a lifetime.
  • This is a course which can and should be practiced independently of age and fitness level and goals. This course is the foundation of longevity.

Why should I purchase this course?

  • This course can serve as a starting point to your fitness journey, as an add-on to your current fitness regime, or you might use it to complement your existing lifestyle habits. 
  • Because physical activity affects system in the body, from our immune to reproduction. With the course you will how to be build your fitness for lifetime with simple steps and a guided program that contains everything you need.
  • We have put together this course since we believe that everyone needs some guidance to start in the right way. You will not lose time or waste effort and increase risk of injury.

Exercise for life

  • We have a “drug” that is very effective at delaying the onset of death and preserving health span. This drug is called exercise, and nothing else rivals it.
  • Fitness though does not mean huffing and puffing or lifting weight which only increases your risk of serious injury. Any fitness journey needs to be approached with the mindset of longevity and health. That is why we consider Breathing, Balance and Movement the basis.
  • This may be a totally different approach to starting a fitness program, than you expect or have previously experienced. Join in with an open mind and a hunger to learn new and exciting things!

     

A unique experience

Course Overview

Duration

4 Weeks

Type

Self-Guided

Course Price

€99
€49

Language

English

Level

Beginners

The course includes

Online course

The course consists of 4 lessons and will guide you with content and daily practises. You can run the course at your own pace.

Monthly QA Sessions

Upon the course purchase you will be enrolled to the monthly QA session to discussion everything about fitness and not only

Consultation session

At the end of the course you will have the option for a discounted consultation with Panagiotis to guide you through your next steps and clarify any questions you may have.


Buy

During the programme you will

  • Start your day full of energy
  • Learn what makes movement so important and how to practise it daily as part of your life
  • Learn why balance is so important
  • Practice breathing
  • Move to increase your metabolic health

The Coaches

Panagiotis

Panagiotis, the founder of ketOntrack, a certified nutrition coach and PGET+ trainer is passionate about health and helping people around the world to get back on track.

“I am personally engaged with all of my clients throughout their journey to gain the experience, knowledge, and belief to support their life-transforming habits”.

As a coach, I believe having more energy and feeling better are key for going after your goals. To achieve this, I take a holistic approach to health based on 5 pillars, nutrition, fasting, fitness, sleep and biohacking, and always in a step-by-step approach.

This holistic approach is for everyone – Everyone who had dieted in the past but failed to reach their goals. For those who have issues like insulin resistance, fatigue, or sleep issues. For those who want to learn about the benefits of a lifestyle based on a nutritional low-carb diet and fasting or want to learn how to bio-hack their performance and live a healthier life.”


Gray (collaborator)

“If you’re like me then you love nothing better than to get outside when you can and explore. I find that if I need a bit of a motivational boost – to get that feeling of true contentment, then to be outdoors running, walking, playing is where I need to be.

I believe that health and vitality is optimised by efficient breathing, a focused mind, and body awareness. This allows you to tap into your natural, intuitive flow of breath, energy, and movement.”

With over 10-years experience leading adventure holidays and retreats in health and fitness, Gray is a personal trainer, running coach, and breath-worker with a master certification in the Oxygen Advantage and Buteyko methods. He is also a teacher of Qigong, training with Lee Holden and enjoying the mentorship of Dr Larry Cammarata.

Gray is the founder and director of Adventures In Movement & Breath.

The course breakdown

LESSON 1 – MOVE

  • Move with intent
  • Daily practice

LESSON 2 – BREATHE

  • The importance of nasal breathing
  • Daily practice

Lesson 3 – BALANCE

  • Balance is the foundation of strength
  • Daily practice

LESSON 4 – MOVE MORE

  • Build endurance and metabolic health
  • Daily practice

Testimonials

Christina

Going through many years of malnutrition, Panagiotis’ help was important. I felt tremendous change in my physical condition and energy levels. I have a striking amount of energy. With KetOntrack I realized  the importance to change attitude, that you can live  without sugar and to pay attention to the quality of food. I now feel no hunger, I can move better and feel very lighter.  I also find all the new learnings very interesting and enjoyable! I now can listen to my body and have awareness what it really needs.  Thank you Panagioti and ketOntrack.

 

Billy

These classes make it easy for people to begin to move again and there is something for all levels especially with fun challenges involved.

 

Not sure? Not a problem

SUBSCRIBE TO OUR NEWSLETTER

Subscribe to our weekly newsletter focusing on gaining that optimal health.
The newsletter features the latest ketOntrack news, articles and thoughts around health, tasty recipes, product recommendations, and much more.