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How Much Water Daily Keto

Never Thirsty On Keto Diet, Should I Be Drinking Lots Of Water Anyway?

Never Thirsty On Keto Diet, Should I Be Drinking Lots Of Water Anyway?

When I'm consuming lots of fat I'm never thirsty. I do get some liquid from bone broth that I use as a soup base for many of my meals but I rarely just drink water. I've read on the web that one should drink lots of water on a ketogenic diet to flush out all those ketones. Can someone provide a credible reference to whether drinking lots of water is a really good idea or not? (There's too much personal opinion on the subject hence the desire for something more scientific.) If it matters, I typically eat 5 to 10 ounces of protein a day, so not a huge amount. Update 12/29/13: Oops. I meant EIGHT to 10 ounces a day of protein. That should be 50 to 60 grams of protein. And, I'll probably start adding 3 or 4 eggs. The whites should be good for 20 or so more grams of protein, Continue reading >>

The Importance Of Electrolytes On A Ketogenic Diet

The Importance Of Electrolytes On A Ketogenic Diet

Many people who start a ketogenic diet often experience the dreaded “keto-flu”, which is the name for the experience of one or a combination of the following symptoms: Even if you are following a well-formulated ketogenic diet, with a low amount of carbohydrate, moderate amount of protein, and high amount of fat as suggested, it is likely that you may still experience some of these symptoms. The reason being while your macronutrients may be in line, there is another important factor to consider, ensuring you keep your body properly nourished and functioning well. That key factor is the balance of electrolytes in the body. In this article, we will cover the importance of electrolytes on a ketogenic diet. What Are Electrolytes? Electrolytes are minerals found in the body that are the electrical signaling molecules used for maintaining functions within the body such as regulating your heartbeat and allowing muscles to contract for functional movement. The most relevant electrolytes in this context are sodium, potassium, magnesium, chloride, and calcium. Why Monitoring Your Electrolytes is Important. When you shift to a ketogenic diet, your body tends to release more water as opposed to storing it. The reason being that there is less insulin produced as a result of the composition of the diet. This leads to hormonal signals via the renin–angiotensin–aldosterone system, signaling your kidneys to excrete MORE water and retain LESS. Along with increased excretion of water, the minerals found in that water are lost at a higher rate (1,2). In the end, you can quickly become depleted of the key electrolytes that your body needs to function properly. As a result, you can experience some of the negative symptoms associated with the “keto flu”. Getting The Right Amount o Continue reading >>

Losing Water Weight: How Carbs Really Work

Losing Water Weight: How Carbs Really Work

Does going on a ketogenic diet mean you have to stay on it forever? Why do many folks experience a few days of low-energy moodiness (“low carb flu”) at the beginning of ketogenic diets? The answer to all of these queries can be found in understanding our body’s relationship with glycogen. Many people ask if is glycogen a carbohydrate. Glycogen is the way the body processes and stores glucose as energy, chiefly in the liver and the muscles. High intensity activities like sprinting draw upon the glycogen tucked away in our muscles for fuel, which is why you hear about marathoners “carb-loading” in the days before a big race. The glycogen stored in the liver is what keeps specific systems running all day, including the brain, kidney cells, and red blood cells. For anyone not low-carbing, the body needs a minimum of 100g of glucose each day in order to meet the basic demands of the brain. So — what if a person consumes significantly less than 100g of carbohydrates in a day? What happens when the body runs out of glycogen stores? The hierarchy of energy sources Your body’s just as lazy as you are on Sunday afternoon eating chips on the couch, and it will get energy from the easiest sources possible as long as they’re available. The zippiest energy comes from carbohydrates in the diet, especially simple carbs quickly converted into sugars (think white bread, sweets, fructose, etc.), with more complex carbs following shortly after. For a person following SAD (Standard American Diet) — we’re talking easily over 300g carbohydrates a day on average — the body may not ever burn through this ingested potential energy. Instead, it simply sweeps it away under the rug — you know, the one bulging around your waist — where no one will ever notice. When you cut Continue reading >>

Low Carb Diet Stalled? Reason #1: You Are Not Drinking Enough Water

Low Carb Diet Stalled? Reason #1: You Are Not Drinking Enough Water

Low carb diet stalled? Drink more water. Really. When your low carb diet is failing you, the first place to look (we assume you know when you are cheating on carbs) is at your water intake. The number one non-cheating reason people stall on low carb diets is because they are not drinking enough water. (Number two is not eating enough fat.) Low carb diets are designed to burn fat by putting the dieter into benign dietary ketosis. This takes three things: Cutting carbs down to 40 grams or less per day (and avoiding processed carbs completely); Eating enough fat to stoke the ‘fat burning’ mechanism; and Drinking water. Lots of water. What about tea, coffee, and diet drinks? You might be able to get away with drinking diet soda and Crystal Light all day with other types of programs, but low carb diets are naturally diuretic. They also break down glycogen reserves and fat that needs to be flushed out of your system. You will pee a lot and need to drink water to replace lost body fluids. Diet soda just does not do the right job. Beverages that are high in sodium (like diet soda) can cause fluid retention. No carbonated drink can hydrate the body as efficiently as plain water. And, many low carb dieters are sensitive to ingredients in soda and Crystal Light and find that they cannot enter into ketosis no matter how much they cut out carbs until they give up the artificially sweetened beverages. Citric acid, another common ingredient in diet soda and other diet products, can stall weight loss for 40-50% of people who follow low carb diets. If you are sensitive to this substance it can slow down your weight loss by kicking you out of ketosis. How much water should I drink? That depends on several things: Your climate (the hotter and dryer, the more water your body needs); Ho Continue reading >>

Ketogenic Diet Faq: All You Need To Know

Ketogenic Diet Faq: All You Need To Know

Below is an list of the most commonly asked questions about the ketogenic diet. Simply click on the question you're interested in and it will take you right to the answer. If you have any more questions, please let me know by leaving a comment and I'll add it to the list! KetoDiet Basic Facts Foods & Diet Plans Health Concerns Troubleshooting 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week KetoDiet Basic Facts Why is it that conventional diets don't work? Most of us would say we get fat simply because we get lazy and eat more. But what if it's the other way round? What if we just get fat and as a result we eat more and become lazy? For the last decades we have been given wrong advice about nutrition and effects of fatty foods on putting on weight. What if the main problem is that due to our modern diets we cannot satisfy our appetite? A study on this subject concluded with a surprising result: the fatter people get, the more inactive they become, not the other way round. And what if the interests of the authorities offering advice are influenced by economic reasons? To learn more about this, I recommend you watch The Food Revolution on Youtube Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make the majority of our diet and have significant implications for our health including hormone balance. For example, insulin, which is responsible for storing fat in our body, is greatly affected by excessive carbohydrate consumption. Carbohydrates are without doubt the most fattening element in our diets. Based on studies performed over th Continue reading >>

What To Drink On A Keto Diet

What To Drink On A Keto Diet

We have gone through what you should eat when on a keto diet but you should not forget that many of the calories that you get into your body every day come from what you drink on a keto diet. It is sometimes easy to forget just how much carbohydrates there is in soda, milk and other things you drink. It can therefor sometimes to be hard to know what you can actually drunk on a keto diet or other low carb diets. As a simple rule that you could always start out with. Water should be your primary drink on a keto diet. Whenever you are thirsty, have a glas of water. If you need something together with your food, have a glas of water. Water is simply the base of what you should drink on a keto diet (or any other diet). If you would like some taste when drinking your water you can add a few drops of lemon, but try to avoid it if you can. One of the main advantages with water compared to drink full with carbohydrates is the health benefits. Carbonated water could also be good to drink when on a keto diet but be careful of the flavored varieties that have started to appear in recent years. Many of these contain different sweetener or fruit juice so be sure to read the ingredients before you drink it. If you previously was used to drinking different kinds of soda, it is best to quit instead of choosing light variations since they usually are sweetened with sweeteners. Sweeteners are not very beneficial for the body, and it can make it difficult to get rid of your need for other sweet things. It is better to just directly quit drinking soda instead of cutting down on it part by part. Milk contains a low amount of carbohydrates per 100g (around 5% for standard milk) so many people think it is okay to drink milk on a keto diet. however be aware that the total amount of carbohydrate Continue reading >>

Water Weight And Fluid Management

Water Weight And Fluid Management

It’s pretty well established that low-carbohydrate diets (when transitioning from a “normal” diet) tend to result in significant water loss in the first few days, however from the exclamations of those new to keto it would seem that it’s not especially well-known. Not a day goes by on a keto internet board where someone reports in one week after starting – sometimes even just a few days – to report with glee that they’ve lost 5-20lbs in the first week. Most veterans on keto boards are kind enough to guide a newbie through and gently let them know that things will likely slow down, but the outcome of reporting these results to a conventional weight-loss discussion forum which focusses on “eat less, move more” or to family/friends/etc is often one bordering on ridicule, which can be summed up by “it’s all water weight, dummy!”, and that once you go back to a “normal” diet – the one that messed you up to begin with – you’ll gain it all back. The water-weight adage is true to an extent, there are several mechanisms at play contributing to water shedding, and if you choose to go back to eating the foods that messed with your metabolism to begin with then of course you’re very likely to end up back where you were. This is the ongoing dilemma of the yo-yo dieter, instead you should be more concerned with setting yourself up to eat well and maintain optimum health for life – and if you find yourself drifting back into old habits and suffering because of it you should at least try to be armed with the knowledge for how to get back on the path and sort things out. Fat Floats Here’s the thing – excess water weight is still excess weight. Not only that, but water weighs much more than fat. In that light it would seem losing excess water wei Continue reading >>

How Too Much Protein Is Bad For Ketosis

How Too Much Protein Is Bad For Ketosis

One of the well-known mantras of the ketogenic diet is very low carb intake and high fat intake. But there’s another nutrient that’s important to monitor when going keto—and a lot of people make the mistake of not considering its importance. That would be protein. Although protein is a critical element in the diet we need for optimal health, it’s important to not eat TOO much protein on the ketogenic diet. Why? Well, there are a couple reasons that we’ll be discussing below. How Too Much Protein is Bad for Ketosis The biggest energy source on the ketogenic diet is fat. In fact, around 75% of your diet should come from healthy fat sources. The key here is that, unlike the traditional idea of low-carb diets where protein is higher, protein intake should bemoderate, not high, on keto. Not following this advice will never allow your body to enter ketosis, which is the main point of going keto and reaping all of the amazing benefits. The reason too much protein is bad for ketosis is because our bodies have a fundamental energy process called gluconeogenesis. For a deeper dive into the topic, see our post on fixing the biggest ketosis mistakes. For now we shoud know the basics. Let’s break it down this mouthful of a term. The word gluconeogenesis has three parts to it, Gluco – coming from the greek root glukos – literally meaning “sweet wine.” Neo – “new” Genesis – “creation” So a great way to think about it is this is how your body creates new sweet wine for your body. Some people tout that “you don’t need carbohydrates to survive,” which is only partially true. To clarify, you don’t need to eat any carbs to survive, but make no mistake, your body needs carbs in the form of glucose and glycogen, and it will get this via survival mechan Continue reading >>

Keto Diet For Women: How To Make It Work + Tips To Overcome Side Effects

Keto Diet For Women: How To Make It Work + Tips To Overcome Side Effects

Far from being a new “fad diet”, the keto diet — a very low carb, high fat diet — has been used by doctors since the 1920’s to treat patients with serious illnesses. In recent years the keto diet has steadily been gaining more attention, due to how it promotes weight loss by forcing the body to burn fat for energy. More than ever before, a wider audience is now considering trying the keto diet, including those interested in benefits beyond weight loss. Examples include a reduced risk for diabetes, increased energy and protection against age-related neurological diseases. (1) One problem with the keto diet, however, is that to date, research studies aimed at investigating its efficacy and safety have involved only men or animals (mainly mice). Some have been skeptical then that the keto diet can work equally well for women. Others question whether it’s necessarily a good idea for women to even try keto given the fact that women’s hormones tend to be more sensitive to most dietary and lifestyle changes. According to certain experts in women’s health — such as Dr. Anna Cabeca, a double board-certified Ob-Gyn and Regenerative and Anti-Aging Medicine expert — following an alkaline ketogenic diet may be one of the most helpful lifestyle changes that both women and men can make. From her experience, “A keto-alkaline diet honors our body’s natural design.” Dr. Cabeca has personally taken care of more than 10,000 women through a combination of her online programs and in-office treatments, seeing firsthand the dramatic results that the keto alkaline diet can yield. Does the Keto Diet Work for Women? The answer is yes! In the years that Dr. Cabeca has been using the keto diet to help treat women, especially those in perimenopause or menopause, she’s har Continue reading >>

Keto Tip: 5 Reasons You Need To Drink More Water On A Ketogenic Diet!

Keto Tip: 5 Reasons You Need To Drink More Water On A Ketogenic Diet!

It’s often been said that most problems you run in to on a ketogenic diet can be solved by doing one of three things; drink more water, eat more salt, or eat more fat. Over the years as I’ve done this, I’ve found this adage to be fairly accurate as most of the “tweaks” I’ve done to get over a plateau or speed up my weight loss has been some variation of these 3 things. Probably the most powerful part of that truth is to drink more water. I’ve seen over and over again how upping my water intake leads to faster weight loss and a healthier overall feeling as I continue on this little weight loss journey of mine. Here are 5 reasons you should be drinking more water on a Ketogenic Diet Replaces Lost Water This is something I just didn’t know when I started cutting out the carbs and wasn’t prepared to deal with in those early days. Your body stores glycogen in water in your muscles. As your body burns through that stored glycogen and you don’t replace it because you aren’t eating carbs, your body’s water stores get depleted as well. This is why you tend to lose up to 10 lbs in the first week on keto and also what causes the “keto flu” or the miserable feeling that happens just before you switch over to being fat adapted. That feeling is caused by mild dehydration and can be shorten tremendously just by drinking more water. Like I said, that would have been awesome to know in those early days. Suppresses Appetite and Curbs Cravings This is another one of those things that I really wish I had known early on but every time you have a hunger pang or a sugar craving, just drink some water and they go away fairly quickly. In fact, even though I’m almost 2 years into this journey of mine, it is still the ever present glass of water on my computer desk t Continue reading >>

5 Most Common Low-carb Mistakes (and How To Avoid Them)

5 Most Common Low-carb Mistakes (and How To Avoid Them)

A few months ago, I read a book called The Art and Science of Low-Carbohydrate Living. The authors are two of the world's leading researchers on low-carb diets. Dr. Jeff S. Volek is a Registered Dietitian and Dr. Stephen D. Phinney is a medical doctor. These guys have performed many studies and have treated thousands of patients with a low-carb diet. According to them, there are many stumbling blocks that people tend to run into, which can lead to adverse effects and suboptimal results. To get into full-blown ketosis and reap all the metabolic benefits of low-carb, merely cutting back on the carbs isn't enough. If you haven't gotten the results you expected on a low-carb diet, then perhaps you were doing one of these 5 common mistakes. There is no clear definition of exactly what constitutes a "low carb diet." Some would call anything under 100-150 grams per day low-carb, which is definitely a lot less than the standard Western diet. A lot of people could get awesome results within this carbohydrate range, as long as they ate real, unprocessed foods. But if you want to get into ketosis, with plenty of ketoness flooding your bloodstream to supply your brain with an efficient source of energy, then this level of intake may be excessive. It could take some self experimentation to figure out your optimal range as this depends on a lot of things, but most people will need to go under 50 grams per day to get into full-blown ketosis. This doesn't leave you with many carb options except vegetables and small amounts of berries. If you want to get into ketosis and reap the full metabolic benefits of low-carb, going under 50 grams of carbs per day may be required. Protein is a very important macronutrient, which most people aren't getting enough of. It can improve satiety and incr Continue reading >>

Water, Water, Everywhere…

Water, Water, Everywhere…

Water. It’s the source of all life. Around 71% of the earth’s surface is covered with it. There is water vapor in the air around us. The human body is made up of somewhere between 50 and 75% water, depending on individual size and age. Water is truly one of the most important chemical compounds in existence. We need it not just to live, but in order for the species to even exist at all. There are a heck of a lot of dietary myths that have been dispelled or discussed on this site, but one big question that probably needs a bit of a glance is thus: How much water do we actually need to consume to be healthy? Every health and diet “guru” has an opinion on water consumption, and in general the most common opinion is that more is better. I’ve read or seen recommendations ranging from a gallon a day all the way to advice like drink until your urine has no color. And when it comes to keto, things get even murkier. Keto websites and amateur experts throw out all kinds of recommendations, for example: 100 fl oz a day, minimum, or; 2 gallons a day and supplement like crazy, or; drink until you can’t stand it anymore, and then have another glass. Yes, I’ve seriously seen that last one, and no, I will not be naming the culprit. Medical experts vary a bit in their recommendations. For example, the Mayo Clinic’s recommendations vary quite a lot depending on your own circumstances (are you pregnant, do you live in an extremely hot climate, or are you extremely physically active?), although they do mention the standard 8×8 line, as in 8 glasses of 8 fluid ounces a day. We’ve all heard that one. The U. S. National Institutes of Health (NIH) estimates that the average person needs between 91 and 125 fluid ounces of water per day. When factoring in that an estimated 20% Continue reading >>

10 Critical Ketogenic Diet Tips

10 Critical Ketogenic Diet Tips

10 Critical Ketogenic Diet Tips A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). I personally recommend a cyclic ketogenic diet for most of my clients where you go low-carb for 3 days and then have a slightly higher carbohydrate day, followed by 3 lower carb days. This cycles the body in and out of a state of ketosis and is beneficial for hormone balance while keeping inflammatory levels very low. The biggest challenge with this nutrition plan is to get into and maintain the state of fat adaption. Here are several advanced tips to get into and maintain ketosis. 1. Stay Hydrated: This is considered a no-brainer, but is not easy to follow. We often get so busy in our day-day lives that we forget to hydrate effectively. I recommend super hydrating your system by drinking 32 oz of filtered water within the first hour of waking and another 32-48 oz of water before noon. I have most of my clients do a water fast or eat light in the morning doing smoothies or keto coffee or tea. So hydration around these dishes should be well tolerated by the digestive system. In general, aiming to drink at least half your body weight in ounces of water and closer to your full body weight in ounces of water daily will help you immensely. I weigh 160 lbs and easily drink 140-180 ounces of water each day. Sometimes more in the summer time. As you begin super Continue reading >>

5 Days Of Egg Fast | My Sweet Keto

5 Days Of Egg Fast | My Sweet Keto

A lot of people, especially those on LCHF and keto diets , do 5 Days ofEgg Fast to break their weightloss stall. Surprisingly, it works for a majorityof them if we are to believewhat they report on social networks and forums. I havent been able to find any real scientific explanation to why it works but have my thoughts (that might change in the future if I get more clues). Basically, on an Egg Fast, you only eat eggs , healthy fats, and full-fat cheese for 3 to 5 days in a row. You are supposed to eat at least 6 eggs a day, and 1 Tbsp of fat for each egg consumed. The number of ouncesof cheese eatenshould not exceed the number of eggs eaten on each day. If you follow these simple guidelines, you get macronutrients nicely balanced outat the end of the day: Extremelylow carb, high fat, and moderate protein. Thats what the keto diet is all about, except that on Egg Fast, theres practically no fiber intake (no greens, seeds, meals, etc.). Because of this, in my personal opinion, thediet should be kept short-term. Additionally, I think magnesium , potassium , and vitamin supplements should be taken daily. And plenty of water drunk (10 cupsa day, at least).But I am no doctor, so take my advice as an opinion. So, why does the diet work? I think, most of all, one gets rid of plenty of water on Egg Fast. But peoplekeep reporting successful weight loss or weight maintenance for a prolongedperiod, following the fast.So, it is possible theres some hormonal stuff going on in the background, which influences bodys metabolism. Or the other way around. Anyhow, Ill be quite glad once I get to read some research on this (if ever). In case you havent been familiar with Egg Fast, Im listing the rules that one should supposedlyfollow on the diet if they want to break their stall: One has Continue reading >>

A Keto Diet For Beginners

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 >>

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