Ketosis tips. Keeping your tastebuds entertained while following ketopia does not have to be hard. While in ketosis you are generally not hungry, many people find it to be a more pleasant experience to be able to have light snacks when needed. Choosing the wrong snacks can easily throw you out of ketosis and hurt your results. The good news is that there are plenty of snacks and “tricks” to make Ketopia a breeze. Here are some tips to remain “happy” while doing your ketopia 10 day reset. NOTE: We will continue to Update this page as we find more relevant tips and tricks. Please leave your tips and tricks in the discussion below Official Instructions from the company (with some additional tips) Morning: Mix 1 KetonX in 20 or more ounces and sip over 60-90 minutes (Some people find it chalky and have a better experience by splitting the mix in half and consuming 2 large drinks instead of one concentrated chalky.) 2-3 Hours later: eat 1 Dough Bite with 16 oz of water 3 Hours later: Mix 1 FIXX into 8-10 oz of water 3 hours later: Eat a sensible meal with good fats, protein, and green vegetables ALL Day: Drink Water! You should drink half your body weight in ounces each day Tips If you are an early riser and put in long hours it will help to drink ice water for about an hour first thing in the AM and then start the KetonX. My day typically starts at 5 AM so when I followed the official instructions I was hungry and ill. Shifting things back an hour helped tremendously. Don’t be afraid to snack throughout the day with high protein, low/zero carb snacks (see list below) Ketosis Tips Bulletproof Coffee Bulletproof coffee is a perfect companion for anyone doing a ketogenic diet. This is purely optional BUT I personally would not want to do any ketogenic diet without it Continue reading >>
Low-carbers Beware The Breathalyzer
A recent article in the International Journal of Obesity should give low-carbers cause for a little alarm. Here is what happened to a man in Sweden on a low-carb diet: We report a case of a 59-year-old man, body mass index 26.6 kg/m2, who began a weight reduction program, partly because of knee pains but also because he was a glider pilot where weight is important. He used a Swedish textbook on obesity treatment written by S Rössner together with the commonly used Swedish VLCD [very low calorie diet] Nutrilett (Cederroths, Stockholm, Sweden), 5 packets/day for 3 weeks, which is an approved standard regimen. This treatment resulted in a weight loss of 7 kg. During dieting, the man discovered that an alcohol ignition interlock device, installed in an official company car, indicated that he had consumed alcohol and the vehicle failed to start. This was confusing because the man was a life-long teetotaller and was therefore both surprised and upset by the result. As he had been supervising private aviation he had access to a second breath-alcohol analyzer, which indicated a simultaneous BAC ranging from 0.01 to 0.02 g/100 ml. A VLCD diet (very-low-calorie diet, a protein-sparing modified fast) contains mainly protein along with a small amount of carbohydrate and very few calories, usually fewer than 1000 per day. Just about anyone going on one of these diets will soon be in producing ketone bodies at a pretty high rate. But the same goes for a more traditional low-carb diet as well. If carbs are kept at a low level, ketosis will occur. In fact, it’s desired. Ketone bodies are water-soluble products of fat metabolism. The body has three ways of dealing with ketones: it can burn them for energy (which it does with great success), it can release them in the urine (which is Continue reading >>
24: High Blood Ketone Levels, Effect Of Alcohol On Ketosis, Doing Keto Without Exercise
If you are interested in the low-carb, moderate protein, high-fat, ketogenic diet, then this is the podcast for you. We zero in exclusively on all the questions people have about how being in a state of nutritional ketosis and the effects it has on your health. There are a lot of myths about keto floating around out there and our two amazing cohosts are shooting them down one at a time. Keto Talk is cohosted by 10-year veteran health podcaster and international bestselling author Jimmy Moore from “Livin’ La Vida Low-Carb” and Arizona osteopath and certified bariatric physician Dr. Adam Nally from “Doc Muscles” who thoroughly share from their wealth of experience on the ketogenic lifestyle each and every Thursday. We love hearing from our fabulous Ketonian listeners with new questions–send an email to Jimmy at [email protected] And if you’re not already subscribed to the podcast on iTunes and listened to the past episodes, then you can do that and leave a review HERE. Listen in today as Jimmy and Adam have some fabulous questions to answer for you in Episode 24! KEY QUOTE: “Initially you’ll see a higher level of ketones (when you begin eating ketogenic). But as the body becomes better able to use the ketones, the overall level will drop to more normal readings.” — Dr. Adam Nally Here’s what Jimmy and Adam talked about in Episode 24: – Is there any such thing as too high ketone levels? I have been strictly keto for almost 3 weeks (between 75-85% fat, around 5% carbs and between 10-15% proteins). I’m a bit concerned because my ketones levels have been between 4.5-6.3. And my glucose levels are 53 and 80. My purpose in being ketogenic is to lose weight. As I understand it, if we go over 3, then you can’t lose weight. But, is this dan Continue reading >>
Keto Diet Alcohol Guide: Is Booze Okay If It’s Low Carb?
If you’re a boozy babe, you’re likely to ask the million dollar question: “Can I drink alcohol on the keto diet?” This keto diet alcohol guide will point you in the right direction. First, to answer your question: yes, you most certainly can have alcohol on the keto diet. That’s right, not all booze has carbohydrates in it! Most spirits have 0 carbs. Take a shot or four two of vodka, tequila, or gin and you’re still sitting well below your daily carb limit. A glass of white wine, like pinot or sauvignon blanc, only has about 3 net carbohydrates per serving. For the most part, you’re SOL with beer due to the gluten and high carb count. You’ll see in the table below that you can technically make some light beers fit your macros (IIFYM-style), but I’m going to go ahead and give beer a big thumbs down as a keto-approved beverage. In fact, I have a whole comprehensive list of alcoholic beverages sorted by carb count at the bottom of this post if you want to jump to the nitty gritty details of alcohol nutrition data. (CLICK HERE TO SKIP STRAIGHT TO THE KETO ALCOHOL LIST) But before you run off and get white girl wasted with celebratory low carb drinks, there’s a few things you should know about drinking alcohol while you’re in ketosis. I will admit right here and now that alcohol is by far my biggest vice. While my days of telling strangers I love them, sobbing uncontrollably over nothing, and woo-ing too loudly at concerts are over, I do still enjoy a good cocktail (Exhibit A: Vodka Mojito Recipe and Exhibit B: Kamikaze Shot Recipe, two of the keto diet alcohol drink recipes you’ll find on this site). This is a judgement-free zone. The upcoming lecture is just as much for myself as it is for you. The Obligatory Buzz-Kill Alcohol is not a nutrient. Boo Continue reading >>
Drink Alcohol On Keto
Drinking alcohol has become a big part of modern culture, as has eating carbs. But those things deserve more attention when on keto. How do you drink alcohol on the ketogenic diet? Keto and Alcohol Let’s look into the properties of alcohol. Alcohol is commonly thought of as the 4th macronutrient because it does have calories in it but gives no real energy to the body. The body has no mechanism to store alcohol endogenously because it’s still toxic. Whenever you consume alcohol, the liver will prioritize getting rid of it over everything else. Meaning, while metabolizing alcohol, the body isn’t metabolizing anything else. You’re not burning fat or producing ketones either. Do you get kicked out of ketosis when drinking alcohol? Not entirely, but it can still have some effects on your metabolism, weight loss and overall health. Alcohol While Keto But not all alcohol is created nor metabolized equally. Alcoholic beverages consist of many ingredients. Ethanol, which is the alcohol molecule, is one of them. Additionally, nearly all drinks contain some sort of a sugar compound, which determines the carb content and metabolic effects. Alcohol to avoid on keto Beer is made of barley, hops, yeast, and water. Rich in carbs. Ciders and long drinks are like alcoholic sodas. Wine has grape juice, some sweeter than others. More carbs. Cocktails and sugary mixers have soda, syrups, and juices. Flavored spirits have added sugar and more carbs. In general, the sweeter something tastes, the more carbs it has. You won’t get kicked out of ketosis by drinking a glass of wine or even two. But you will definitely do so with beer, cider, and cocktails. Those margaritas aren’t good for ketones or your waistline. Don’t eat food while drinking alcohol. Because it’s still a toxin, Continue reading >>
Keto Alcohol – Can You Drink Alcohol On Low Carb Diets?
Do keto diets and alcohol mix? Are there even keto alcoholic drinks? Alcohol is one of the hardest things to avoid throughout your adult life. As soon as you hit a legal drinking age, you’ll find that many of your social outings tend to revolve around drinking and having a good time. Whether you’re hitting up a club, the local pub, or gathering at a friend’s place for an intimate night in, it can be pretty difficult to avoid depending on your social situations. Lucky for me (or unlucky…), I wasn’t quite the social butterfly so I was able to steer away from alcohol for most of my diet. On the rare occasions that I did go out, I tried to limit my alcohol intake or make conscious choices to minimize negative impact on my results. How Does Alcohol Affect Keto Diets? Can alcohol knock me out of ketosis? Alcohol will not necessarily knock one out of ketosis, but it may result in stalling weight loss. While alcohol is made from fermenting starches and sugars, which are technically carbs, they are stripped of nutritional value during this process. You can treat alcohol almost as if it were a fourth macro nutrient (along with carbs, protein and fat). While the basic process of a keto diet is that you restrict your body’s carbohydrate intake so that it resorts to using fats as the main energy source. However, since alcohol is considered a toxin to your body, it is metabolized within your first before carbs and fats, which can result in stalling. Your body will need to burn through and remove the alcohol from the system before it can continue burning fat as fuel. It can also potentially cause weight loss stalls since 1g of alcohol has 7 calories which can add up quickly with all those shots. If you’re really interested in seeing the effects on your body, or if you’ Continue reading >>
Alcohol And Ketosis | Alcohol And Ketosis Diet And Weight Loss
There’s something called a ketogenic diet that a lot more people are relying on as a way to lose weight, particularly recently. So what is the ketogenic diet, what is ketosis, and what is the relationship between alcohol and the ketosis diet and weight loss? Below are some of the things to know about the ketogenic diet and alcohol and ketosis. Before looking at the specifics of alcohol and ketosis, what is ketosis in general? Ketosis is a term that refers to a metabolic process that your body regularly goes through. When you don’t have the glucose you need to fuel your body with energy, you’ll instead go into a mode where you’re burning stored fats. When this happens, ketones, which are a build-up of acids, are in the body. The belief with the ketogenic diet is that you can encourage your body to go into that state of ketosis or fat-burning by following a certain diet, which is low-carb. You’re basically forcing your body to eliminate fat because that’s what it’s using for energy instead of carbs. The state of ketosis frequently occurs in people with diabetes, and while it’s a normal process, some extremes are possible. If you have extreme ketosis, you’re more likely to have type 1 diabetes, as an example. If your ketone levels rise too much, it can cause your acid level in your blood to similarly rise, which can cause a condition called ketoacidosis. This can be deadly. Your body typically primarily uses glucose as energy, such as from sugary or starchy foods, but if there’s not enough of this glucose your body will then go to breaking down your stores of fat. The ketogenic diet is also called a low-carb diet, or a keto diet. It’s based on a concept of eating primarily fats, and a reduced amount of carbohydrates. While it’s relatively popular, t Continue reading >>
Alcohol On A Keto Diet: What Is Safe To Drink While In Ketosis?
Can you drink alcohol on a keto diet? Yes. It’s okay if you like to go out on the town and party it up. A lot of us do. It’s a part of our lives that we don’t want to stop. But you’re on a keto diet and you know that alcohol isn’t necessarily part of your diet. Don’t hesitate to go out and have a good time just because you’re on a keto diet. You can go out. You can drink. You just have to be smart about your choices when you’re drinking. Note: If you’re just learning about the keto diet then check out our free Guide to the Ketogenic Diet. Alcohol on Keto Diet It may seem like a daunting task, but if you start watching everything you’re drinking, you won’t have to worry about your body getting out of ketosis. Your body will still be able to stay the fat burner it was meant to be. If you don’t keep a close eye on your drinking habits, then you will slip back into your old ways and your body will once again be just a sugar burner and you may slowly see the weight creeping back onto your body. Aren’t sure if your body is in ketosis? Here are 7 Signs You’re in Ketosis. The Breakdown When you drink alcohol, your body is going to start breaking it down immediately because your body sees it as toxic. Go figure. As soon as your body recognizes that alcohol has entered your system, it begins to metabolize it and break it down. When drinking alcohol in excess, you will probably find that your weight loss will start to slow down. It could even stall completely. This is something that you definitely don’t want to happen, especially when you’re starting to see a lot of results. I’m assuming that you are already in ketosis, so your body will start to feel the drinks quicker. Your body is used to burning fats first now, so when you add alcohol, your bo Continue reading >>
Atkins Diet & Alcohol
On the Atkins diet, you take in a limited amount of carbohydrates a day so you have to count them scrupulously to make sure you don’t exceed your daily quota. Although you’re allowed to drink some alcohol on both variations of this low-carb plan, doing so may hinder your weight-loss efforts. In addition, you need to count the carbs in your wine and cocktails as you would any other carbohydrate-containing food or beverage and figure them into your daily total. Ask your doctor about how alcohol fits into your diet, because it may interact with medications you are taking. Video of the Day Alcohol in the Atkins Diet Induction Phase The Atkins diet consists of two separate diet plans. Atkins 20, the classic Atkins diet, consists of four different phases. The first phase is known as "induction," and it’s the most stringent; on it you consume only 20 to 25 “net” carbs a day. That’s the number you get when you subtract the grams of fiber from the total grams of carbs in a food or beverage. During the induction phase of Atkins 20, which lasts for two weeks, your body goes into ketosis – a metabolic process in which you burn fat for fuel in the absence of carbs. The Atkins diet recommends that you not drink alcohol in these first two weeks, or you’ll risk interfering with your weight loss. Your body burns alcohol before fat; when you drink, you switch out of ketosis temporarily and postpone your progress. The goal in the induction phase is to try to reduce your cravings for foods like sugar, alcohol, wheat and grains and to stabilize your blood sugar for the best weight-loss results. Alcohol in Later Phases of Atkins If you steer clear of alcohol in the first two weeks of Atkins, you will probably make significant progress toward weight loss. In the later phases, Continue reading >>
Low-carb Diets And Alcohol: Can I Still Drink And Lose Weight?
Almost everyone loves a bit of a drink now and then. But you’ve started a low-carb diet, and you’re wondering – can I still drink and lose weight? Do low-carb diets and alcohol mix? What about the dreaded “beer belly?” Thankfully, I’m here to answer your questions, and tell you (hopefully) everything you need to know about having a good night out and still being low-carb. But first, a little bit of background about how our bodies react to alcohol (it’s important, trust me). Alcohol and carbs and fats, oh my! Contrary to what you may believe, alcohol isn’t inherently carb-loaded (beer, however, is). So drinking pure ethanol isn’t going to kick you out of ketosis (it will, however, likely kill you. DO NOT DRINK PURE ETHANOL). However, while alcohol isn’t a carb, it does contain calories – 7 calories per gram, to be precise, which is almost double the 4 calories per gram that carbs and protein contain, and only a little bit less than fat, at 9 calories per gram. Does this mean that you’ll gain weight by drinking alcohol? Not necessarily, it turns out. First of all, it actually takes a fair amount of energy for the body to actually process alcohol, so the net calories are closer to 5.6/g. Secondly, our bodies aren’t that great at converting it to fat, so the energy contained in it tends to get used. Thirdly, moderate drinking is actually associated with a number of health benefits, including improved insulin sensitivity and reduced triglyceride levels. So the odd drink here and there can potentially be good for you! However, it’s not all good news. When we consume alcohol, our bodies burn it preferentially to fats, carbs, and proteins, probably because its byproduct is toxic and we need to get rid of it fast. So when you drink, fat-burning stops Continue reading >>
Can I Drink Alcohol On Keto?
Yes. Next question? Nah, I won't be that flippant. It's a good question that comes up a lot. I can tell you that I enjoy wine and spirits and on a regular basis. It hasn't kicked me out of ketosis and doesn't seem to have impacted my weight loss. One can't prove a negative, of course, so I don't know how much I would have lost if I had abstained, but I've been pleased with the pace at which I've lost. And a predictable disclaimer here: I share my experiences and practices that have worked for me. Your experience may be different. Feel free to join in the conversation if you care to share. Now, it's important to note that many cocktails are made with mixers, fruit juices, simple syrup (which is equal parts sugar and water) or other ingredients which have carbohydrates. Those need to be avoided. My go to drinks are martinis - a bit dirty with bleu cheese olives. I also like a Manhattan. Or just straight liquor is fine. Wine, too. I've been challenged on that last one before. Not by anyone knowledgeable about eating LCHF or ketogenic. As a matter of fact, she was literally shaking a bowl of pretzels and Chex mix under my nose, trying to tempt me. Snarky, eh? *shrug* It happens. I thanked her then advised I don't eat carbs. "Well you certainly do. That wine in your glass is loaded with carbs"...."Actually not", says I. "Casey, wine comes from grapes. Grapes are fruit and that's sugar." (Again with the snark. "Really?" i wanted to respond. "I thought wine was made from bacon fat". But I resisted.) I explained that there are special rules for alcohol. The fermentation process eats the sugars present in the grapes - or grains or whatever is being fermented. Sugar alcohols are left. They don't create an insulin response, unlike the original sugars. Keep in mind, though, that th Continue reading >>
Alcohol And Keto: Can I Drink On The Keto Diet?
Can I drink on the keto diet? Yes, AND it can slow down weight loss. Alcohol provides calories without any added nutritional benefit, no vitamins or minerals like we get from other keto foods included in our Keto meal plan. hard liquor. Assuming we are talking gin, tequila, vodka, whiskey, or rum, these do not affect your insulin levels and, more than likely, do not affect your ability to stay in ketosis. Having a couple of cocktails, provided they do NOT contain sugary additives, is perfectly fine. Why does drinking alcohol on the keto diet slow down weight loss? When you drink the liver will start to process alcohol as quickly as possible. If the liver is processing alcohol instead of creating ketones you will burn less fat. When you drink alcohol, your body is getting the signal that there is a toxic substance present. It will then send all it’s resources to the liver to process the toxin as quickly as possible, taking resources from other processes, one of which, ketone production. What conditions promote Ketosis? I heard drinking liquor can increase ketone production is this true? Yes drinking hard alcohol can affect your level of ketosis, but remember it will slow weight loss down. Alcohol has effects on liver metabolism, in which more ketones are produced as you drink more. When your liver is taking care of the alcohol you drink, it’s being converted to a triglyceride which can also positively affect the production of ketones. Caution You may notice your alcohol tolerance is lower when eating a keto diet, Many people get drunk at a quicker rate than usual on the Keto Diet. Thus moderation is important when on a ketogenic diet and consuming alcohol. Many people also experience excruciating hangovers while on a ketogenic diet, so make sure you stay hydrated. Th Continue reading >>
The New You Plan Faqs
FAQs Have a question? Check out this list of our most commonly asked questions. If you didn’t find the answer or need assistance, we’d be happy to help! Click HERE to get in touch! How long has The New You Plan been around? Julie-Ann established The New You Plan in October 2009. Having experience of a TFR diet herself, she wanted to help others achieve their weight loss goals in the same way. Her ethos is to help people to do this by giving them the tools, support and motivation to actually achieve what they set out to do. Since then, The New You Plan has gone from strength to strength and has become one of the fastest growing weight loss companies in the UK and Ireland. Is this plan similar to other TFR/VLCD diets? The New You Plan diet works on the same principle as other weight loss companies. However, with some companies, once you place your order, that’s the last you’ll hear from them until you’re about to run out of products. Here at The New You Plan we strive to offer the best in service and aim to be with you every step of the way. Whether you’re feeling on top of the world as you get closer to your target or are having a bad day and everything seems to be going wrong, we pride ourselves on being there for you. Is The New You Plan governed by official guidelines? Yes. There are various UK and EU regulations which must be followed for the manufacture and sale of TFR/VLCD products. Some of these include: Compliance with NICE clinical guidelines covering obesity and very low calorie diets Compliance with EU Directive 2009/39/EC and of the Council of 6 May 2009 on foods intended for particular nutritional uses Compliance with Commission Directive 96/8/EC of 26 February 1996 on foods intended for use in energy-restricted diets for weight reduction, as ame Continue reading >>
Ketogenic Diet And Alcohol
When it involves ketogenic dieting and consuming alcohol, there are lots of confusing and different opinions around, and it can drive you to make all sorts of mistakes. One of those difficult areas is how alcohol can fit in with a keto lifestyle. Hopefully, after you read this, you’ll have better knowledge after reading and then able to make sensible decisions on your ketogenic diet journey. Since just because you don’t consume carbs does not mean the end of a social life. You may be asking yourself can I drink alcohol on keto? The quick answer is of course. One way of thinking about it is to think of it as a once in a while treat the same as you would as eating a cheat meal. As long as you have no medical requirements that would otherwise forbid it, then it’s absolutely okay to consume alcohol in moderation while on a low-carb or keto diet. However, you must be conscious of all the carbohydrates you are drinking which is essentially empty calories. Alcohol slows Ketosis Consuming alcohol won’t kick you out of ketosis initially, but it will severely hamper any potential results. If unsure whether you are in ketosis see our post on how to tell if you’re in ketosis. Your body has no way of storing the energy in alcohol, so before your body can use other energy sources, you burn the calories in alcohol first. Alcohol is not stored as glycogen, so you are quickly back into lipolysis after the alcohol is processed. So, while you consume alcohol, everything in your body is on pause, and it’s not processing fats for energy. Weight loss is merely delayed not stopped. Most people when beginning a ketogenic diet will have to track their macronutrients to be sure to maintain ketosis. The main macros to track that provide us energy during the day are protein 4 calories Continue reading >>
Alcohol On Keto Diet: (what You Should Drink And Avoid)
Do you want to start a low carb or ketogenic diet but don’t want to completely give up alcohol? Are you currently on this type of diet but want to find a way to indulge at the same time? Good news — we have the solution to both of these problems. You absolutely can enjoy the occasional adult beverage without undoing the progress you’ve made with your diet. You simply have to be aware of which alcoholic drinks are low or no carb and make wise choices. How Alcohol Affects Ketosis Before we get into how alcohol affects the body differently during a ketogenic diet, we’ll first explain what a ketogenic diet even is. Basically, a ketogenic diet calls for an individual to consume a very low number of carbohydrates while eating high amounts of fat and adequate amounts of protein. Normally, the body first turns carbs into glucose to use as energy. However, when a person follows a ketogenic diet, their body is forced into a state of ketosis, which means the body is instead breaking down fat cells into fatty acids and ketones that are used as energy. When alcohol is consumed during a low carb diet, the body will opt to burn it first rather than fat. This means that drinking alcohol will temporarily stall the ketosis process. If you’re drinking alcohol in moderation, this temporary stall in ketosis isn’t anything to worry about. However, if you’re drinking too much, you will hinder your weight loss goals. You don’t have to give up alcohol completely while you’re on a low carb diet. However, it is important to practice moderation while also being aware of the types of beverages you are consuming. Some alcoholic drinks are much lower in carbohydrates than others, and these will be the least likely to hinder your progress. So, what can you drink during a ketogenic di Continue reading >>