What Is The Best Way To Reduce Belly Fat And Flatten Your Stomach?
The body fat percentage of our body depends 80% on what we eat and only 20% on how much we exercise. One need not starve himself/herself to reduce the belly fat and overall weight. Here is what you should do. Eat the right amount of carbohydrates - When we eat carbohydrates more than what our body can utilize, the excess carbohydrates get converted to fat. But how do we know the amount of carbohydrates we should be eating to lose fat? Well, it’s simple. Just find out your weight in kilograms. Let’s say it is 80 kg. Now add 10 to it. It comes out to 90. So, this is roughly the amount of carbohydrates (in grams) you should have in a day to lose fat. Now, you may argue that how to calculate the amount of carbohydrates in grams. It’s also not difficult. There are many applications which help you calculate the macro nutrients of whatever you eat. Some of the most popular are myfitnesspal and healthifyme. Install them on your smartphone. Or else, google. For example: How many grams are there in one chapati? Prefer complex carbohydrates - There are two major types of carbohydrates viz. simple carbohydrates and complex carbohydrates. Simple carbohydrates like refined flour, white rice, white bread, potatoes burn out fast and later get stored as fat. On the other hand, complex carbohydrates like whole wheat flour, brown rice, oats, sweet potato and other whole grains : Provide energy for a longer period of time. Burn out slow and hence have a lower tendency to get stored as fat. Are rich in fiber which helps to lose weight. Are loaded with essential vitamins and minerals. Eat enough protein - Protein not only helps you gain muscle but also it helps in reducing the fat percentage of the body. Protein has a complex structure. Naturally, it is difficult for the body to break Continue reading >>
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 >>
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 >>
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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 >>
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How Do I Go Into Ketosis If I Start Losing Weight? How Soon Can I See Some Results?
Hey, according to my experience your body will reach into the ketosis process within 48 hours from the time when you have started. Just consume the protein and fat in equal proportion. For example if you are 65 kg then you have to take protein and fat equals to 130gram that is twice your weight. You have to limit your carb intake in less than 20grams. And that 20 gram will be from the vegetables that you will eat for filling your stomach because filling your stomach is very important and as you are limiting the carbs intake, you have to fill your stomach with the vegies. Vegetables itself has some hidden carbs so it will fullfil your carb intake of less than 20grams. Now when all the carbs of your body will get used by your body, your body will start trapping the fat storages. For the first 48 hours you will feel very low in energy but when you get into ketosis you will feel full of energy and you will also feel some sort of changes in your body. Just remember the thing that protein and fat should be exactly twice or a little more. Reducing in these nutrients may cause so muh weakness. All the best :) Continue reading >>
A Simple Guide To Starting A Ketogenic Diet
Your body is a fascinating and complex system. With the right diet, it will start burning stored fat as fuel instead of consumed carbohydrates, resulting in a metabolic state called ketosis. Following a keto diet plan is a great option for those who want to see accelerated fat loss in a relatively short amount of time, but it also comes with some challenges. Whether you are just getting started with your weight loss and health journey or you are more experienced and want to up your game, this simple guide will help you figure out if a keto diet is right for you. It’s also very important to discuss a diet like this with your doctor before you begin. The History of the Ketogenic Diet The ketogenic diet started off as an approach to treat epilepsy back in the 1920’s when researchers discovered it was a great alternative to fasting as a means of treating epileptic symptoms. By augmenting the patient’s diet, researchers discovered the state of ketosis, where the body and brain are utilizing pure fat as a fuel source rather than carbohydrates. In this state, epileptic symptoms tended to subside. Additionally, hunger was reduced, resulting in documented weight loss, and eventually, the popular ketosis diet we know of today. How the Ketogenic Diet Works According to Wikipedia, “Ketosis is a nutritional process characterised by serum concentrations of ketone bodies over 0.5 mM, with low and stable levels of insulin and blood glucose.” In simpler terms, this means that the body begins burning stored fat so that the liver can produce ketones, or small units of fuel, in response to a lack of available glucose in the blood stream. To reach a state of ketosis, it’s recommended that your diet consist of 30% protein, 65% fat, and just 5% carbohydrates. It’s also common to Continue reading >>
How To Start The Ketogenic Diet
You’ve seen the research. You’ve read the stories of people improving their health, losing weight, and feeling more mentally sharp. Now, you’ve decided it’s your turn to reap the benefits of keto, too. But what if you’re stuck on exactly HOW to start ketogenic diet the right way? No worries here—the hardest part is starting, right? You’ve already made the first step, so let’s help you begin in style. HOW TO START THE KETOGENIC DIET: THE BASICS First, know that a huge part of succeeding on keto is all about the food and correct ratios. You’re literally using the macronutrients of what you eat to change your body chemistry. And speaking of chemistry, let’s have a brief, basic lesson on metabolism: Under normal circumstances, the body burns carbohydrates as its primary source of fuel. When you start eating a ketogenic diet, you “starve” your body of those carbohydrate sources by eating very low carb. When no carbs are present for the body to utilize, it will start breaking down fat for fuel and start producing what are known as ketone bodies, or ketones, for energy. By doing this, you’re teaching your body to start burning FAT for fuel instead of carbs because you’re greatly reducing the amount of carbs you give it. Pretty great, right? But before you jump head-first onto the low-carb train and declare yourself a Ketonian for life… you need to figure out around how many calories you need — and then use that to figure out your macros per day. Here’s the proportion you want to stick to: This can vary a little depending on your individual needs, but it’s a good place to start. Now you just need to figure out how these percentages fit into your diet. You can use a site like freedieting.com to plug in your calories and macronutrient percentag Continue reading >>
7 Tips To Get Into Ketosis
Ketosis is a normal metabolic process that provides several health benefits. During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy. Studies have found that diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects (1, 2). Emerging research suggests that ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions (3, 4). That being said, achieving a state of ketosis can take some work and planning. It's not just as simple as cutting carbs. Here are 7 effective tips to get into ketosis. Eating a very low-carb diet is by far the most important factor in achieving ketosis. Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones, which are also known as ketone bodies. Your body stores glucose in your liver and muscles in the form of glycogen. When carb intake is very low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body. Your liver converts some of these fatty acids into the ketone bodies acetone, acetoacetate and beta-hydroxybutyrate. These ketones can be used as fuel by portions of the brain (5, 6). The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more. For this reason, the Atkins diet specifies that carbs be restricted to 20 or fewer grams per day for two weeks to guarantee that ketosis is achieved. After this point, s Continue reading >>
How Can I Decrease My Fasting Blood Glucose Levels?
You asked, How can I decrease my fasting blood glucose levels? The sure fire way is to keep fasting. By fasting into ketosis your blood glucose levels will naturally be fully depleted and then replaced with ketones. Depending upon how long you fast and how much you exercise, your body may quickly develop a new metabolism that is highly efficient and prefers ketones over glucose for fuel. Yet maybe you meant to ask a different question: How do I reverse my insulin intolerance? Fasting is a good prescription, but it is a temporary intervention. You will have to eat again and as far as reversing insulin intolerance you must then start your body on a new dietary path designed to reduce your baseline blood glucose levels, even if you don't remain primarily on a ketone metabolism as you did in the fast. The only way forward to durable improvement in this regard is by a modified diet that reduces and/or eliminates foods that produce glucose, i.e. carbohydrates in all forms, at whatever volumes and frequencies you choose for achieving any improved results you intend. You simply can't exercise your way out of a bad diet... but exercise can help slow the decline that a bad diet will inevitably produce. You are what you eat. Choose wisely... Continue reading >>
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A Comprehensive Beginner's Guide
What is a Keto Diet? A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program. Looking for Something Specific? There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical appl Continue reading >>
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 >>
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 >>
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 >>
How To Get Into Ketosis In Less Than 3 Days
Do you need to get into ketosis super fast? Don't think you can handle the deprivation and hunger of a water fast? The good news is that you don't have to. You can rev up your metabolism, escape hunger, and be on your way to fat burning in one or two days! All it takes is a ketogenic diet that is lower in carbs than standard keto. This will cut your cravings to the bone and switch you from a glucose burning metabolism to burning fat faster than anything else! Ketogenic diets work by reducing basal insulin levels, lowering blood triglycerides, and setting up conditions that will move you into the state of nutritional ketosis. Getting into ketosis is important because when the body produces ketones, your hunger level goes down, your energy goes up, and you experience a state of well-being. All of these benefits will make it easier for you to stick to your low-carb diet plan. On a typical keto diet, it takes 3 to 5 days to enter into the state of ketosis. But how quickly you do that depends on how many carbohydrates you were eating per day before you started restricting them. In addition, if you're looking for the urine testing strips to change colors right now, that only occurs once ketosis is well under way. Most low-carb diets start you off at 20 to 30 net carbs. Atkins 20 and the Reddit version of Keto begin at 20 net carbs, and the Protein Power Lifeplan begins at 30. These amounts are low enough to get the job done within a few days. If you're coming from a carb-heavy diet, it might take a little longer to switch metabolic pathways than if you're merely switching from a low-calorie plan to Atkins, Keto, or LCHF. However, there is a much quicker method that you can use right now instead of these standard Keto diets. The quick-start method I'm going to share with you i Continue reading >>
A Keto Diet For Beginners
A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people have experienced already. 1 Here you’ll learn how to eat a keto diet based on real foods. You’ll find visual guides, recipes, meal plans and a simple 2-week get started program, all you need to succeed on keto. Get even more, custom meal plans, ask the experts and low-carb TV, with a free trial. 1. Introduction: What is ketosis? The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. 2 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, 3 and it can’t run on fat directly. It can only run on glucose… or ketones. On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. When the body produces ketones, it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can fast forever. A keto diet, on the other hand, can be eaten indefinite Continue reading >>