Buzzwords DeBuzzed! Part 2

 Episode #45      Buzz Words DeBUZZED! Part 2

You’re listening to the Keto and Low Carb Success podcast, Episode #44, Buzz Words DeBUZZED! Part 2

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.

 0:55    And now to the episode, Buzz Words DeBUZZED!! Part 2. 

 Last week we covered 32 acronyms and expressions. Here are 31 more! I would like you to email me directly at miriam@miriamhatoum.com if you can think of any more or would like further explanation on any of the 64 acronyms and expressions covered in these two episodes.

 Now on to #33: 

 33.      IIFYM (“If It Fits Your Macros”): When people say “IIFYM,” they are typically of the mindset that the food choice itself does not matter, as long as the calories it contains align with your daily macronutrient goals. 

34.     IF: Intermittent fasting. With intermittent fasting, a person will cycle between fasting and consuming food. There are many ways to do IF. One example of IF is 16/8 which would mean fasting for 16 hours and consuming their food in an 8-hour window.

35.      Inulin: inulin (not to be confused with insulin) is a prebiotic soluble fiber used to sweeten keto foods. This appeared in some artificial sweeteners for a while – I think it might have been Splenda – but there must have been consumer objections because it is no longer part of that sweetener.

36.      IR: This stands for insulin resistance. Insulin resistance (IR) is a physiological condition in which cells fail to respond to the normal actions of the hormone insulin. When the body produces insulin under conditions of IR, the cells in the body are resistant to the insulin and are unable to use it as effectively, leading to sustained high blood sugar. Beta cells in the pancreas subsequently increase their production of insulin, further contributing to a high blood insulin level and increased inflammation which can lead to cardiovascular disease. This often remains undetected and can contribute to a diagnosis of Type 2 diabetes and other latent autoimmune conditions.

37.     KCKO: Short for “keep calm, keto on” 

38.     Keto: Keto is short for ketogenic or the ketogenic diet. When people say they’re on the “keto diet” or ask if something is keto, they’re talking about the ketogenic diet. The ketogenic diet was initially developed as a therapeutic way to treat seizures in patients with epilepsy. The keto diet generally is made up of 75% fat, 20% protein, and 5% carbohydrates. This combination enables your body to enter a state of ketosis, where the body switches from burning carbs for fuel, to burning fat for fuel. The Standard Ketogenic Diet (SKD) limits carbs to 20-50 grams per day.

39.     Keto Flu: Unpleasant short-term side effects that occur while transitioning from a carb-heavy diet to a ketogenic low-carb diet. Symptoms can include fatigue, headache, dizziness, irritability, nausea, and more. For some people this is a difficult change, but others may only notice positive changes such as increased energy or weight loss.

40.     Ketoacidosis: This is also referred to as DKA, or diabetic ketoacidosis, because it almost exclusively happens to type 1 diabetics. Ketoacidosis is when the body shows dangerously high levels of ketones combined with very high-blood sugar, which can change the normal functioning of internal organs, such as your liver and kidneys.

41.     Keto baby: This is an actual phenomenon (or miracle for some. One major benefit of the keto diet is that it balances hormones. Menstrual cycles become more regular and hormones regulate, upping chances of getting pregnant with a keto baby! Eating this way resulting in keto babies is often because of the resolution of PCOS.

42.   Ketones: Ketones usually refers to ketone bodies (beta hydroxybutyrate, acetoacetate, acetone) which are produced by the liver by the breakdown of fatty acids. They are then used by your cells and brain for energy in the absence of glucose from carbohydrates.

43.    Ketosis: A metabolic state where an individual has raised levels of ketone bodies in their blood. Ketones are an alternative energy source for the body. They are generated when the body is short on glucose. This is the goal of the keto diet. When ketones are increased, it means the body is using fatty acids as fuel instead of carbohydrates.

44.   Lazy Keto: Lazy a keto diet does not follow a strict macronutrient count. People following lazy keto diet just do their best to stick to keto approved foods and, at most, track their carbohydrate counts.

45.   LCHF/HFLC: This stands for low carb high fat or high fat low carb.

46.    Macros or Macronutrients: Macronutrients are substances that our bodies need to consume in larger amounts in order to survive. These are fats, carbohydrates, proteins, and water. The most typical target percentages of macronutrients for the keto diet are 60-75% fats, 15-30% protein, and 5-10% carbohydrates.

47.    Medium Chain Triglycerides (MCT):   Medium chain triglycerides (MCT) are saturated fats that are easily digestible by our bodies. They are absorbed from the intestine directly into the bloodstream and passed to the liver to be used as an immediate form of energy. MCTs are also most efficiently converted into ketone bodies, making it a more ketogenic fat source compared to long chain triglycerides. MCTs are mostly found in coconut oil, but also present in butter and palm oil.

48.   MCT oil: This is oil made from Medium-chain triglycerides which are fatty acids that are extracted from coconut oil. This oil is easily absorbed and thus a fast source of energy and higher ketone readings.

49.    Metabolic Syndrome: Overconsumption of carbs may be one of the causative factors in the development of metabolic syndrome. Metabolic syndrome is a cluster of co-occurring symptoms, including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

50.   Micronutrients are vitamins and minerals, which are also essential for body functions, but in smaller quantities than macronutrients.

51.   Net Carbs: There are a few ways to track carbohydrates when counting your macros. You can track total carbs or net carbs. To track net carbs, you subtract fiber and sugar alcohols from the total carbs to get your net carb count. The reason people do this is because fiber is not digested in the small intestine like sugar carbs, so it doesn’t make an impact like sugar.

52.  NSV: Non-scale victory. A lot of people do keto to see the number on the scale go down. But SO many people have other reasons for doing keto such as reducing inflammation, maintaining glucose levels, balancing hormones, mood stability, better sleep, etc. A non-scale victory can be any benefit you’re seeing from the keto diet that has nothing to do with the scale! 

53.   OMAD: One meal a day. This is a type of intermittent fasting where a person would only eat one large meal in a 24 hour period.

54.  Paleo Diet and Primal Diets: I include these here in the buzzwords about Keto and Low Carb because they tend to be the natural progression of things if you are looking to eat in a healthy style other than Keto or Low Carb.Both diets are based on evolutionary science and believe our ancestors’ diet 100,000 years ago is healthier than the Standard American Diet of today. They focus on eating natural foods that made up the bulk of our ancestors’ diet prior to the existence of processed carbs. Paleo- and Primal-friendly foods include fruits, nuts, vegetables, and grass-fed meats. Foods introduced after the agricultural revolution are prohibited. Episode 13 goes into more detail about these two eating styles.

55.  PCOS: An abbreviation of the medical term polycystic ovary syndrome, an autoimmune condition that may be mitigated by a ketogenic diet.

56.  SA: Sugar Alternatives. These are natural – but processed – sugars such as stevia, xylitol and other sugars ending in “ol” such as mannitol and sorbitol. Monk fruit and stevia are other ones. 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.

57.  SAD: “Standard American Diet.” The “sad” acronym seems appropriate considering the majority of calories in America’s diet come from processed sugar-laden foods, while less than 10 percent are from healthy whole foods.

58.    SF: This stands for sugar-free.

59.   Swerve: a popular brand of erythritol sweetener. 

60.   TDEE (total daily energy expenditure): the amount of energy you burn each day, in calories. You can find several TDEE calculators online.

61.  Telogen Effluvium: Though very uncommon, with ANY diet, if a person is losing weight too quickly, they may be at risk for telogen effluvium. Telogen effluvium is hair loss that occurs when weight loss is too rapid. Supplementing with biotin can help prevent hair loss on keto.

62.  Total Carbs: This is just what it says: The total carbs in a food including fiber and sugar alcohols. However, that being said, most people still subtract the sugar alcohols but do keep in the fiber count. Going with another level, when people are having a stall in their weight loss and are eating foods processed or baked with sugar alcohols, they might choose to include ½ the sugar alcohols in the total count. 

63.   Whoosh, or keto whoosh effect: Rapid weight loss at the beginning of the keto diet. It is believed that this is just “water weight”, as the loss tends to stabilize and slow down and remain steady after the initial “whoosh”. During this period, it is really important to stay hydrated and maintain electrolyte balance. 

64.  WOE: Way of eating. A lot of people prefer to call the keto diet a way of eating instead of a diet, making it a lifestyle, not a yo-yo diet or trend.

16:34.   So that’s it for Part 2 of Buzzwords DeBuzzed, Part 2. Again, let me know if anything needs further explanation or if you have some that weren’t on this list. I already came up with a few more like Dexiscan, collagen, and protein creep which is very much like carb creep. Maybe in a few months a part 3 of buzzwords will show up for your listening pleasure.

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.

17:35   Episode 46, coming up
 
Coming up in next week’s episode I am going to share my own personal journey with you, and not just with Keto and Low Carb, but all the diets – crazy and otherwise – that I either went on or was put on as a child. I think if this is not your first rodeo, we will connect on this one.

 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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