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How Can I Start Ketosis

How To Get Into Ketosis Faster On A Low Carb Diet

How To Get Into Ketosis Faster On A Low Carb Diet

This post may be sponsored or contain affiliate links. We may earn money from purchases made through links mentioned in this post, but all opinions are our own. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliates sites. Want to be a fat-burning machine without having to count calories? Here’s a few ideas on how to get into ketosis faster on a low carb diet. Do you want to look leaner for bikini season? Yoga pants starting to feel a little tighter? One way to burn fat fast is to go on a ketogenic diet. The physiological process of burning stored fat instead of sugar, can be achieved within a short amount of time after following a strict keto diet. It is possible to get there in a day. In fact, some people show you how to get into ketosis, this fat burning state, in 24 hours. Do you need to fast? Becoming keto adapted where the body burns fat rather than sugar isn’t as hard as you might think. And, you don’t have to starve yourself to get there quickly. The great news for those who want to know how to get into ketosis faster is, well … you don’t have to fast. Fasting has been used for thousands of years by virtually every religion and traditional society. There are some people who think that a complete fast (not just intermittent fasting) is a way to get into ketosis faster. But the great thing about following a ketogenic diet is that you can eat until your heart—er, stomach—is content. You just have to eat enough of the right foods. And, of course, eat very little of the wrong foods. Is getting into ketosis safe without a doctor? Before reviewing how to get into ketosis quickly, let’s take a look at a quick background: T Continue reading >>

The Ultimate Beginner’s Guide To The Keto Diet

The Ultimate Beginner’s Guide To The Keto Diet

The keto diet (also known as the ketogenic diet) is well known for being low in carbohydrates. Keto is a state in which the body produces ketones in the liver, which are then used for energy. The keto diet can also be known as a low carb diet, low carb high fat (LCHF), or any diet that limits carbohydrates to a low level (typically lower than 30 grams of carbs). What Is The Keto Diet? What Happens To My Body during Keto? What Do I Eat? What Are The Benefits of The Keto Diet? Physical Performance during The Keto Diet Are There Dangers to The Keto Diet? When you’re on the keto diet, because it’s lower in carbohydrates, most of your calories come from fats and protein to fuel the body. When you ingest carbohydrates, your body breaks them down into the simplest molecule possible, glucose. This molecule forces your body to produce insulin. Insulin transports carbs across membranes to either be used directly as energy or to be stored for later use (either in fat or muscle/liver glycogen). Glucose is the easiest molecule for your body to convert into and use for energy at any given time. Glucose will be the first thing chosen to use for an energy source. Insulin is produced to process the glucose in your bloodstream, to transport it around your body, and to store it where necessary. When your body is using glycogen or glucose as its main energy source, your body will not need to burn fat. It’s therefore more likely that your body will store fat so it can be used at a later point in time when your energy (glycogen) levels are low. So, when you’re on a higher carbohydrate diet, your body will use glycogen as its main energy source. However, when you lower your carb intake, your body is pushed into ketosis. Keto is a natural process which we rely on when our food intake i Continue reading >>

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss What is Nutritional Ketosis? Ketosis is an eating plan where the body uses ketones to fuel the brain and body instead of glucose like most people use when on the SAD (standard American diet). It can be very helpful for blood sugar and consistent energy because fat is a very stable source of fuel. We all have a few million calories of fat we would gladly burn off, right? It takes a while to get into ketosis and it can be elusive if you are not paying close attention. It can be very safe for a period of time (even forever) but each person has to decide what feels compatible with their own lifestyle. Some experts do not think it is an optimal state for athletes but others experts disagree. I think we all have bio hack ourselves to see what feels right. Of course, I believe that the paleo template is good starting place for optimal health but ketosis can be an add-on or tweak for people who get stuck or feel hopeless. It can be a powerful and effective way to lose weight without hunger and many of my friends have had success with it. Always ask your doctor before beginning any new nutrition or weight loss plan. Here are some ways to make it work for you: 1. Eat Less Protein I have a made a handy dandy chart here for figuring out the right amounts for you. Most average ladies need about 50-100 grams, no more, fyi. You have to self experiment a little to find what is right for you. The idea is that protein can turn to sugar if someone eats more than they need, then the sugar spikes blood glucose encouraging fat storage. 2. Eat More Fat I used to see this all the time in clients, I say add more fat and people add a tsp of evoo to their salad, NO!!! I am talking about seeing fat as a food group not a side item. Avocad Continue reading >>

How To Start A Ketogenic Diet The Right Way + 3 Costly Mistakes To Avoid

How To Start A Ketogenic Diet The Right Way + 3 Costly Mistakes To Avoid

As you may have heard, the ketogenic diet (keto for short) has been exploding in popularity over the past few years. According to Google Trends, interest in the ketogenic diet has more than doubled in the last year alone. But before you give keto a try, keep in mind that it’s way better to start a ketogenic diet the right way and avoid the mistakes others make. That way you can enjoy the benefits of the diet faster and with better results. Keto diets were first used about 100 years ago to help epileptic children. Now, this diet sees use in helping people lose weight, gain mental focus and energy, get rid of digestive issues, treat type 2 diabetes, and even potentially prevent/cure cancer and neurological diseases. However, while the benefits of a ketogenic diet are substantial, in this article I’ll show you exactly how to properly use a keto diet in order to reap its full benefits. The Basics Of A Ketogenic Diet As explained in this article, a ketogenic diet focuses on putting your body into a metabolic state called “ketosis.” What this generally means is that your body uses fat – rather than sugar – to generate energy for your body. In order for your body to switch into this state, the typical advice is to eat a diet low in carbohydrates, high in fats, and moderate in proteins. (Hence why bone broth is very keto-friendly.) How To Start A Ketogenic Diet A keto diet is pretty simple in theory (low carbs, high fat, moderate protein). But that doesn’t necessarily tell you exactly what to eat, what to avoid, or how much to eat. So What Exactly Can You Eat on A Ketogenic Diet? Healthy fats, e.g., coconut oil, butter or ghee, lard, tallow, bacon fat, olive oil Meats, including organ meats Eggs Fish and Seafood Non-starchy vegetables (especially green leafy veget Continue reading >>

Keep Yourself In Ketosis

Keep Yourself In Ketosis

When talking about a Grain Brain lifestyle, and the very similar ketogenic diet, it’s frequently mentioned that we are aiming to keep our bodies in ketosis. However, if you’re new to my work, it may be that you’re not exactly sure what ketosis is, or why we should be worrying about getting our body into this state. Allow me to explain. Ketones are a special type of fat that can stimulate the pathways that enhance the growth of new neural networks in the brain. A ketogenic diet is one that is high in fats, and this diet has been a tool of researchers for years, used notably in a 2005 study on Parkinson’s patients finding an improvement in symptoms after just 28 days. The improvements were on par with those made possible via medication and brain surgery. Other research has shown the ketogenic diet to be remarkably effective in treating some forms of epilepsy, and even brain tumors. Ketones do more than just that though. They increase glutathione, a powerful, brain-protective antioxidant. Ketones facilitate the production of mitochondria, one of the most important actors in the coordinated production that is the human body. And that’s just the tip of the iceberg. Our bodies are said to enter ketosis at the point when blood sugar levels are low and liver glycogen are no longer available to produce glucose as a fuel for cellular energy production. At this point, not only is the body doing the natural thing, and burning off fat, it’s also powering up the brain with a super efficient fuel. We can jump start ourselves into ketosis with a brief fast, allowing our body to quickly burn through the carbs that are in our system, and turn to fat for fuel. A ketogenic diet is one that derives around 80% or more of of its calories from fat, and the rest from carbs and prote Continue reading >>

Your 3 Day Keto Kickstart And Menu Plan

Your 3 Day Keto Kickstart And Menu Plan

So I’m writing this post today as much for me as I am for you. As some of you know, I’ve been doing the low carb and gluten free thing for 2 years now, with great success. Over the Summer though, I got a little lax and the weight started creeping on. I got serious for a bit, then lax again, then serious, then lax, etc. Since then I’ve been gaining and losing the same 12 pounds for about 6 months – a cycle I really, really need to break. In the last couple of months the situation has reached Defcon levels, because the 12 pounds has grown to about 18. This is UNACCEPTABLE, people!!! I need to start walking the walk, not just talking the talk! So I’m buckling down, getting serious, and hitting the Keto HARD from now on. I’m guessing many of you are in a similar situation, since blog traffic has about doubled since January 1st! So I thought I’d share some of my tips for getting into ketosis in three days or less. Then we can rock the low carb thing together and lose the weight for good! Some of you may be new to low carb eating, and whether you are following Atkins, Keto, or another low carb plan, there are a few basic things you should know. The following are some things that I’ve found to be true by my own experience with low carb/keto dieting: The IBIH Keys to Success on Keto… 1. Eat less than 20g net carbs per day if you want to get into ketosis. Net carbs are calculated by subtracting the fiber grams (or sugar alcohols in some cases) from the total carb grams. Don’t guess – you’d be surprised how many grams of carbs there are in things you might have considered “free” like onions, garlic, tomatoes, and kale, just to name a few. 2. Purchase some ketostix – they aren’t expensive and you can even cut them in half to get double the strips. S Continue reading >>

Ketogenic Diet Plan

Ketogenic Diet Plan

A ketogenic diet plan improves your health through a metabolic switch in the primary cellular fuel source to which your body and brain are adapted. When your metabolism switches from relying on carbohydrate-based fuels (glucose from starch and sugar) to fat-based fuels and fat metabolism products called ketones, positive changes in the health of your cells occur, and this translates into better overall health. A metabolic process called ketogenesis and a body state called ketosis are responsible. Ketosis is simply a normal metabolic pathway in which body and brain cells utilize ketones to make energy, instead of relying on only sugar (i.e., carbohydrate). In fact, humans developed an evolutionary ability to burn ketones as an adaptation to periods of time when food was unavailable, and being in nutritional ketosis is a beneficial body state. A great deal of research is being done on ketosis as it relates to disease. Ketone bodies have some very beneficial effects on the human body, and elevating one's blood levels of ketone bodies is an effective treatment for many disease conditions because it improves the function of cellular energy pathways and mitochondrial health. Ketogenic diets are now being used to treat medical conditions such as diabetes, epilepsy, autism, Alzheimer's, cancer and others and much of the success of these treatments is rooted in these cellular effects. This page will answer some questions you may have about a ketogenic diet plan including: Who should NOT follow a ketogenic diet: list of medical contraindications. How do I start a ketogenic diet plan? Do I need to worry about the "dangers of low carb diets"? What are the side effects of a ketogenic diet? What are the benefits of a ketogenic diet? But first a little legal and medical coverage: Alth Continue reading >>

The Safe And Easy Way To Kick-start Ketosis—and Why You Should

The Safe And Easy Way To Kick-start Ketosis—and Why You Should

It’s estimated that the average person gets about 40-60 percent of their total calories each day from sources of carbohydrates and/or sugar. This includes dietary “staples” like bread, pasta, rice, sugar-sweetened beverages, cereals, chips, and packaged snacks. The problem, however, is that these foods can cause a variety of health conditions, including leaky gut, diabetes, arthritis, and obesity. But there is a solution. The ketogenic diet is a high-fat, very low-carb diet that may be one of the most reliable ways to reverse or prevent obesity and other health problems—and it is essentially the opposite of the Standard American Diet. The keto diet food list does not include any grains, sugar, desserts or sweetened drinks, and depending on how severely carbohydrate intake is restricted, it can also eliminate starchy veggies, fruit, and beans/legumes. So why would anyone voluntarily eat this way? Well, obtaining more calories from healthy sources of fats and proteins (such as real olive oil or grass-fed beef) can help alleviate many common symptoms that are tied to poor blood sugar control and unwanted weight gain. In fact, afternoon exhaustion, sugar cravings, headaches, and irritability can all be signs that you may be under-fueling your body (despite eating enough, or even too many, calories) and relying on sugar and/or refined carbs for a temporary lift in energy and your mood. While the transition into ketosis (the metabolic state of burning fat or energy instead of glucose from carbs) might initially feel a bit rocky, once adjusted to the ketogenic diet, you’ll have an easier time maintaining steady energy throughout the day and reaching satiety when you eat. You’ll likely also notice an improvement in mood stabilization and even enhanced mental perform Continue reading >>

What Are The Best Ways To Lose Weight?

What Are The Best Ways To Lose Weight?

I will stop writing on Quora if this answer doesn’t help you. This is the only answer you will need to read to lose weight. 12 Tips. Results assured. No starvation. Please take out 5 minutes to read it, I assure you will not regret it. 1. Eat the right amount of carbohydrates – When we eat carbohydrates more than what our body can utilize, the excess carbohydrates get converted to fat. How do we know the amount of carbohydrates we need to eat to lose fat? It is simple. Just find out of your weight in kilograms and add 10 to it. These are roughly the amount of carbohydrates one should eat to shed extra kilos. For instance, if my weight is 80 kg, I should be eating 80+10 i.e. around 90 grams of carbohydrates per day to lose fat. How to keep a track of the amount of carbohydrates that we have consumed? Well, there are a lot of free applications which help you count your macros. Some of the most popular are: - Myfitnesspal You can download them on your Smartphone. Or, you can just Google. You know Google has answers to almost everything. For example, How many carbohydrates are there in 1 chapati? Etc. Now when I said carbohydrates, I meant complex carbohydrates. Complex carbohydrates are basically whole grains. They are high in fiber and promote reduction of fat. Some of the complex carbohydrates sources are whole wheat, brown rice, oats, sweet potato etc. On the other hand, simple carbohydrates like refined flour, white rice, white bread, white potatoes spike the blood sugar levels and increase fat. 2. Increase the protein intake – Protein not only helps in muscle building but also reduction of fat. Protein has a complex structure. When we eat protein, the body takes time to break it down. As a result, we feel satiated for a longer period of time. This is a great way Continue reading >>

Five Steps To Jumpstart The Ketogenic Diet

Five Steps To Jumpstart The Ketogenic Diet

In this post we will take a look at how Heads Up Health can help you successfully navigate the challenges of implementing and maintaining a ketogenic diet. In particular, we will introduce tools that can help you track your progress, fine tune your approach and find exactly what works for your own body as you adopt a low-carb ketogenic lifestyle. If you want to skip ahead and start logging some data now, use the button below to create your account. Or read on for our “Five Steps to Jumpstart the Ketogenic Diet.” Step 1 – Master Your Macronutrients (Protein, Fat & Carbs) The hardest part about going keto, especially for beginners, is learning how to adjust your food intake to meet the requirements of a ketogenic diet. The ketogenic diet is a low-carb diet (25 grams of carbs per day is a common starting point). The rest of your daily calories will come from protein and fat, the exact amounts of each depend on your goals (muscle building, fat loss, endurance athletics, disease management etc.). If you’ve never counted calories or read food labels before, learning how to correctly adjust your diet can be tricky at first. Start by calculating your target protein, fat, carb and calorie goals by using a macronutrient calculator designed for ketogenic diets. We’ve included a few good calculators in the appendix. Example: When I first came off the Standard American Diet and started keto for general weight loss, I set a goal of 80% fat/15% protein/5% carbs. It took a few weeks of trial and error to learn which foods I could to eat in order to reach my goals, but it got easier with practice. Over the course of about six months my weight dropped from 197 pounds to 184 pounds and my body fat dropped from 24% to 20%. Overall I was very pleased with these initial results. On Continue reading >>

Keto Diet Quick Start Guide

Keto Diet Quick Start Guide

This post is a super-condensed quick start guide for the keto diet. I believe wholeheartedly that following a keto diet is the fastest and most-effective way to lose weight and balance blood sugar without feeling hungry or deprived. Calculate your macros. When starting the keto diet, you want to make sure that you hit your fat and protein goals while you keep carbohydrates low. To do so, I recommend that you enter your stats into the Keto Calculator by Ankerl or by Craig at ruled.me. This will give you completely customized numbers of macro goals to hit each day. The Keto diet is a low-carb, high-fat and moderate-protein diet. As a percentage, this comes out: 75% fat, 20% protein and 5% carbohydrates. Keeping your macros in line will maximize fat loss and spare muscle, making you a lean, fat-burning machine! To simplify this process, keep your carbohydrates at 20 grams or less. Choose the correct foods. When following a keto diet, you want to keep your carbohydrates as low as possible. For this, the best foods for the keto diet are: Fatty cuts of meat Eggs Full-fat, low-lactose dairy Saturated and Mono-unsaturated fats Nuts and seeds Low-starch vegetables that grow above ground Low-sugar fruits Water, unsweetened coffee and tea For a complete list, check out my Ketogenic Diet Food List. Sweeteners and Sugar Alcohols Sugar alcohols and sweeteners are a controversial topic in the keto community. You can still lose weight regardless of whether or not you choose to eat sweeteners, but when it comes down to sweetener vs. no sweetener, here are my views: When you include the sweeteners, you may experience: Increased cravings for sugar and carbohydrates Headaches Digestive upset (especially the sweetener, malitol.) When you do not include sweeteners, you will likely notice the Continue reading >>

I Started A Ketosis Diet I'm 200 Pounds How Much Do You Guess I Will Lose And Im Going To Do It For More Then 2 Years For Sure?

I Started A Ketosis Diet I'm 200 Pounds How Much Do You Guess I Will Lose And Im Going To Do It For More Then 2 Years For Sure?

I really does depend upon how you do it. I started out at a slightly higher weight than you and have been doing it for about 2 years now. My weight loss is 30+ lbs. However, I didn’t really follow the advice of experts to greatly reduce things like red wine. I simply kept my carbs low and ate til I was full. My goal was not weight loss. I don’t have some magic number that I’m trying to reach. My goal was to help control my diabetes. That’s been done and I do admit that I like my weight better. My piece of advice is to make the ketogenic way of eating a lifestyle. Diets as a general rule don’t work. If you do the ketogenic diet for 2 years and stop you will start to regain weight. Some of the keto people on Quora will confirm this fact for you. Continue reading >>

The Ketogenic Diet 101: A Detailed Beginner's Guide

The Ketogenic Diet 101: A Detailed Beginner's Guide

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. Over 20 studies show that this type of diet can help you lose weight and improve health (1). Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease (2, 3, 4, 5). This article is a detailed beginner's guide to the ketogenic diet. It contains everything you need to know. The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7). Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, 10, 11). The ketogenic diet (keto) is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones. There are several versions of the ketogenic diet, including: Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1). Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts. High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% Continue reading >>

I Am Trying To Reach Ketosis To Lose Weight. Will I Only Start Losing Weight When I Have 0 Carbs In My Diet?

I Am Trying To Reach Ketosis To Lose Weight. Will I Only Start Losing Weight When I Have 0 Carbs In My Diet?

You start “losing weight” when you stop eating. Every second you go without eating you lose a little bit of weight. When you don’t eat enough to replenish the energy and rebuild the cells you’ve lost over time, you lose weight over time. But that’s not really what you’re asking. You’re looking for a shortcut to burn off your adipose energy stores quicker. You want to know about ketosis. To get into ketosis you have to eat a very low carb diet (mainly only fiber) that’s high in fat and has adequate protein while on a caloric deficit to get your brain to use ketone bodies produced from fat metabolism to power it. To answer the question I think you’re asking, no you won’t go into ketosis immediately, it takes a couple days for your body to shift into it. Continue reading >>

What Are Some Of The Best Body Transformation Before And After Photos?

What Are Some Of The Best Body Transformation Before And After Photos?

Part1 Body is my temple (weight loss) Medical emergency motivates couple to lose 538 pounds Story highlights Lauren and Justin Shelton lost a combined 538 pounds in 19 months They go to the gym six days a week and stay active on their day off They have found support in each other by taking every step of this journey together At work one day, IT consultant Justin Shelton suddenly began to feel ill. A few hours later, he was in the emergency room, and doctors told him he might have a kidney infection. They just needed to run a scan to confirm the diagnosis. The next words were a cold reality check: The imaging machine could not support his weight. "They told me, 'We think you have a kidney infection, but we can't confirm for sure, so we're just going to treat it aggressively and hope that's what it is,' " Shelton said. He was 25 years old and weighed 592 pounds. Two years earlier, Justin's wife, Lauren Shelton, had had her own medical scare; her gallbladder had to be removed because of weight-related complications. At her heaviest, Lauren weighed 341 pounds. Their size made everyday tasks difficult, too. Years ago, Lauren was on a plane, and the seat belt wouldn't buckle. She was mortified and tried to hide from the flight attendants that she didn't fit into the seat. Both Lauren and Justin had been asked not to get on rides at a theme park because of their size. But Justin's trip to the emergency room was the final straw. The Jefferson City, Tennessee, couple realized something needed to change. //Second inspirational story // //part2 body is my temple::( Weight gain) // Part One of Three: Eating to Gain Weight 1Determine how much more you need to eat to gain a pound or a kilogram. To gain a pound, you'll need an excess over your daily calories a.k.a. resting metabolic r Continue reading >>

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