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How To Speed Up Weight Loss In Ketosis

Weight Loss: Diet Plan Used By Woman To Lose Five Stone In Just Five Months Revealed

Weight Loss: Diet Plan Used By Woman To Lose Five Stone In Just Five Months Revealed

Sharing her before and after transformation to Reddit, poster ‘imakebadpuns_’ explained she had lost five stone in the same number of months. At 27 years old and five foot seven inches, this scale of weight loss is an impressive feat. Writing about how she did it, the poster said: “It took me five months to lose the weight and I've been maintaining and focusing on becoming stronger since! “I lost the weight with keto and moderate exercise and have been maintaining with CICO and weight lifting.” I still am pretty restrictive with carbs because I hate feeling hungry and keto foods keep me feeling full longer Her post quickly went viral with hundreds of comments asking for more detail on how she achieved her goals. Responding to questions on calorie counting, she said: “I didn't really track calories but I was good about hitting my protein goals and always ended up under for fat and carbs. “I still am pretty restrictive with carbs because I hate feeling hungry and keto foods keep me feeling full longer. “But if I want to cheat I let myself as long as I'm under my caloric goal for the day. Thu, November 23, 2017 Diet plans for weight loss: From Atkins to Paleo. “No more than 1500 calories a day. I typically stay closer to 1300 but I allow myself more wiggle room now that I'm in maintenance.” Going into more detail on her diet, she wrote: “I eat lean meats, green leafy vegetables, avocados, cheese, and eggs. I stay away from most nuts.” The keto diet is a popular plan for losing weight, and another woman shared her transformation to Reddit after following keto for four months. Poster ‘cfabriziostanton’ explained she lost 50lbs (three stone five pounds) in just four months. Her images garnered lots of comments on the social media site, with most as Continue reading >>

Ketogenic Diet Weight Loss Results | I Lost 30lbs In 6 Weeks

Ketogenic Diet Weight Loss Results | I Lost 30lbs In 6 Weeks

My Ketogenic Diet Weight Loss Results Before I talk about the ketogenic diet, I would like to give you a little background about myself. A few years ago I had manage to eat and drink my way up to 280lbs. Even though I have a goofy smile in the picture below, it was a very depressing time in my life. The only thing I was worried about when I got off work was beer and unhealthy foods. I could go to Long John Silver’s and eat eight pieces of fish, eight shrimp, a large box of fries and still look for more food to eat. The last thing on my mind was any type of diet or exercise. I was about 265lbs in the photo below… Uhggg!! Fast forward a few years, I went through a separation and ended up homeless. I decided to quit drinking, start working out and of course, find a job… At the time of this next photo I was about 250lbs and had been sober for two months. I had been working out for about a month, doing a total body workout three days a week. When I would workout, I would do three sets of ten reps per body part. That’s all I remembered from high school when I played football…lol About 250lbs As far as my diet goes, I just did what I was taught in the past about eating healthy. It was basically high carbs, low fats, fruits and veggies. I remembered the old food pyramids back when I was a kid and all I could think of was… “Fat is Bad”… It made sense… Why would I eat fat if I was trying to lose fat? As you notice at the top of the pyramid, Fats and Oils are to be used sparingly. And from looking at the bottom of the pyramid, I can eat all of the bread, rice, cereal and pasta I wanted. So that’s exactly what I did. I was eating tons of bread from sandwiches because most of the deli slices were low fat. I’m talking loads of spaghetti, lasagna, mac and chees Continue reading >>

How To Speed Up Keto Adaptation

How To Speed Up Keto Adaptation

I’ve touched on this in a few other posts but wanted to address it separately because it’s another one of those questions that gets asked a lot. Before I dive in though I want to make sure we’re clear on what keto-adaptation actually means. Keto adaptation is different to being in ketosis. It is actually relatively simple to get into ketosis, and many people enter ketosis naturally overnight if they have not eaten many carbs the day before. You are in ketosis when your body is producing ketones. And your body does this as soon as your liver glycogen stores are low/have run out. Your body produces ketones in order that your brain can use fatty acids for energy instead of glycogen. For someone who is switching their diet from a standard diet to keto, it can take anywhere between 24hours – 72hours to get into ketosis. However, just because you are producing ketones and are in ketosis does not mean you are keto adapted. The state of keto adaptation occurs when you’re body is fully able to utilise the ketones you are producing. When you are keto adapted, this is when you become a fat burning machine because your body is able to tap into your fat reserves for energy whenever it needs to, effectively and efficiently. Until you are keto adapted, your body is still trying to rely on glycogen for all its processes. This means you may feel like you are lacking in energy or the strength that you had before you started eating keto. This stage of the diet is when you need to hang on in there! In order for your body to keto adapt, there are many internal changes that need to take place. Your metabolism needs to completely shift from what it has been doing for years (running on glycogen), to being able to run on fat. This can take some time. For me, it took around 3 months. O Continue reading >>

How Do I Speed Up Ketosis?

How Do I Speed Up Ketosis?

Source Putting your body in a state of ketosis is useful in some cases, especially if you suffer from seizure disorders or epilepsy, says the University of Maryland Medical Center. Ketosis can also lead to weight and fat loss and occurs when ketone bodies (made from fat instead of glucose from carbohydrates) are your body's primary fuel source. Regardless of the reason you want to speed up ketosis, following a few simple tips will point you in the right direction. 1. Eat Primarily Fat Eat 1 to 4 grams of fat for every 1 gram of carbs plus protein as part of a ketogenic diet, suggests the Epilepsy Foundation. Keep in mind strict ketogenic diets should be medically supervised when you first begin the diet and be monitored periodically. These diets generally consist of 4:1 or 3:1 (fat to carbs/protein) ratios. Less restrictive medium-chain triglyceride (MCT) diets typically have 1:1 fat to carb/protein ratios. So, your meals will mainly consist of dietary fat: Choose coconut, palm kernel, olive, canola, and other plant-based oils. Other fats that can help fuel your body when following ketogenic diets include butter, mayonnaise, and heavy whipping cream. Sidney Kimmel Medical College provides some sample ketogenic diet menus. Some suggestions they offer include: Adding heavy cream to orange juice Cooking eggs with butter or other fats Mixing heavy cream into diet soda Adding cheese and mayonnaise to increase fat Low-carb diets can also lead to ketosis, but are generally less restrictive. For example, try a 1,200-calorie, low-carb menu. 2. Know Your Carb Allotment Following ketogenic diets can be tricky as lots of math and numbers are often involved. The Charlie Foundation provides a quick reference for carb allotment recommendations to achieve and maintain ketosis. 4:1 Rati Continue reading >>

Breaking A Weight Loss Plateau

Breaking A Weight Loss Plateau

I know all about how annoying a low carb diet weight loss plateau can be. In 2008, I began to change my eating habits in order to address some serious health problems. I also wanted to lose the excess weight I had accumulated over the years while eating a poor diet full of processed junk food. It took several years and I still struggle with my weight, but then I'm a work in progress. The Most Common Causes of a Weight Loss Plateau Here is my opinion, born of my individual experience, on the most common causes of a weight loss plateau. If you are following a ketogenic diet, and not losing weight, or the weight loss is inconsistent (going down one week and up the next), here are some of the most common causes: Eating more carbohydrate than you think (fruit, nuts, and yogurt are the particular culprits here). I call this carb creep. Eating more calories than your body can handle without storing (this is usually the result of a very high fat intake - for me, too much dairy). You want to be burning your stored fat, not excess fat from your diet. Eating large amounts of low carb foods that elevate insulin. Dairy protein (hard cheeses, yogurt and whey protein in particular), sugar alcohols, and other artificial sweeteners are culprits here. Eating lots of coconut, coconut oil or MCT oil. Coconut oil has a lot of medium chain triglycerides in it. This type of fat can't be stored, so your body has to burn it first. Again, the goal is to burn your stored fat, not fat from your diet. Not exercising in a way that increases insulin sensitivity to the muscles. (The problem is that for people with a broken metabolism, long, slow exercise doesn't work well - it has to be high intensity exercise, which uses all the glycogen stored in the muscles, and makes them more insulin sensitive. T 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 >>

8 Ketogenic Foods That Can Help You Lose Weight

8 Ketogenic Foods That Can Help You Lose Weight

If you're looking for the most hard core low-carb diet of all the low-carb diets, the ketogenic diet is it. The trendy ketogenic diet, which reportedly has fans like Lebron James and Kim Kardashian, reduces your daily carb intake to 35 grams or less, depending on the plan you follow. That's about the amount in one large apple for the whole day. The theory behind the ketogenic plan is that when your body doesn't have any carbs to use as energy, your liver converts fat into fatty acids and ketones. Then those ketones are used as a primary energy source by your body (meaning you burn more fat each day), says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios in Virginia. That whole process is called ketosis. While, in a pinch, ketones can replace carbs as your body’s primary energy source, it often comes at a price. Ketosis can cause side effects like constipation, fatigue, brain fog, and possible nutritional deficiencies, White says. Obviously, we don't recommend any unsustainable eating plan that seriously restricts important nutrients like carbs. However, incorporating certain keto-friendly foods that are rich in protein and healthy fats into a well-rounded diet can get you to your pounds-dropping goals faster. That's because these eats help you build more lean muscle, prevent blood sugar highs and lows, and keep cravings at bay. "Salmon is rich in polyunsaturated omega-3 and omega-6 fatty acids, which you can only get through the food you eat," White says. "Increasing your intake of polyunsaturated fats can help reduce inflammation and therefore improve your ability to lose weight." Plus, salmon is brimming with vitamin E, a powerful antioxidant that can help slash your inflammation levels even Continue reading >>

Can The Cool Fat Burner “speed Up” Low-carb Diets?

Can The Cool Fat Burner “speed Up” Low-carb Diets?

Can the Cool Fat Burner speed up acquiring ketosis? Ketosis is the metabolic state where a person burns fat, instead of glucose, for fuel. Most people eat carbohydrates, and lots of them. Breads, pastas, cereals, sugars, etc. Carbs are eventually broken down into glucose during digestion. The body then uses this glucose as fuel. As was discussed below, chronically high glucose (and insulin) levels are associated with obesity, diabetes, heart disease, and the metabolic syndrome. However, people who eat low carb diets, and thus have lower glucose incoming for fuel, may instead burn fat, via ketones, for fuel. Common examples would be the Atkins diet, as well as any very low carb (VLC) ketogenic diet. (Note: it’s a misconception that high fat intake is necessary to enter ketosis; it is in fact, a function of carbohydrate intake. Low carb intake will induce ketosis, independent of fat intake.) People who champion low carb diets, often refer to themselves as “fat adapted” and “fat burners,” Yet there is still no conclusive proof that, all things being equal (total daily caloric intake), that “fat burners” lose any more weight than regular ‘glucose burners.’ In other words, there is still not proven to be an inherent metabolic advantage to ketogenic diets in regards to fat loss. (Studies that show greater weight loss on VLC diets often don’t standardize protein intake across groups, and often don’t account for fat loss vs muscle loss… thus we still can’t draw conclusions) However, those on low carb diets espouse many other benefits to the routine. Lower cravings, especially for sweets and carbs. Lower appetite, making it easier to restrict calories for weight loss. Mental clarity; no ups and downs in mood or energy associated with carb meals. An incr Continue reading >>

How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

CLEARLY the “eat less”, “eat low fat”, and “just eat everything in moderation” diets haven’t worked too well for most people. So, if you’re still trying to lose weight and keep it off, then maybe it’s time to try something that’s working for tens of thousands of people right now… The Ketogenic Diet. But is it all too good to be true? Yes, we believe Keto is fantastic for weight loss. We’ve just seen it work for way too many people (check out the success stories below). But it’s also not for everyone. So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto. PLUS, how to get started on Keto to lose weight in 5 EASY Steps. What is the Ketogenic Diet? THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children. BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including: a healthy way to lose weight, control blood sugar levels, improve your brain function, and potentially even reverse a myriad of health conditions. How does keto do this? The Keto diet puts your body into a powerful fat-burning metabolic state called nutritional ketosis. NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats). That’s why the keto diet is often called a fat-burning diet… You can literally be burning your own body fat for energy! (It’s still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!) So, how do we get into this nutritional ketosis state? You can get into nutritional k Continue reading >>

Diet 911: Ketosis For Dummies

Diet 911: Ketosis For Dummies

Dear M&F, I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up? —Wayne F., KS Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables. Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source. The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK t Continue reading >>

How To Get Into Ketosis In Less Than 3 Days

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 >>

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

You may be hearing a lot about the ketogenic diet as a way to slim down while noshing on butter and heavy cream. This way of eating is suddenly hot among venture capitalists in Silicon Valley, who believe it will help them live longer and healthier, CNBC reports. Some praise the high-fat/ultra low-carb plan for helping them to lose weight and have energy all day long. Other advocates say it finally helped them to get control of their body. How does it work and could it help you? We asked Bonnie Taub-Dix, a registered dietitian nutritionist and author of “Read It Before You Eat It”; and Keri Glassman, nutritionist, registered dietitian and TODAY Tastemaker. To start with, both said they would never advise the ketogenic diet for weight loss. “Cutting out carbs is usually an invitation to overeat them at another point,” Taub-Dix said. “For a diet where you’re looking to lose weight, look good and feel good… I would not recommend a diet like this.” “For safe and effective weight loss, the carb reduction is too extreme,” Glassman added. RELATED: Read inspiring stories of ordinary people slimming down in TODAY's My Weight-Loss Journey Here’s what you need to know: What is the ketogenic diet? It’s a diet fine-tuned in the 1920s to help treat epilepsy. It does help to control seizures in some children, but it’s not recommended for adults “mostly because the restricted food choices make it hard to follow,” the Epilepsy Foundation says. The diet has just recently begun to be touted as a weight loss plan, Glassman noted. She described it as eating “mostly fat with a teeny bit of protein and carbs.” How does it work? Your body normally relies on carbohydrates for energy. It breaks them down into glucose, which is your main source of fuel. If that Continue reading >>

7 Tips To Get Into Ketosis

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 >>

Ketones: Secret Weapons In Fitness And The Fight Against Fat?

Ketones: Secret Weapons In Fitness And The Fight Against Fat?

If you’ve been hearing all the chatter about the latest health and fitness fad, you may well be wondering what all the fuss is about ketones. From diets to supplements, there are a lot of different ways to “go keto.” The ketogenic diet, which was first developed in the 1900s, bears striking similarities to the Paleo diet and the Atkins diet. This practice usually means trying to eat a high-protein and low-carb diet, so say goodbye to pasta and potatoes. In fact, ketones are chemicals made from the fat that your body burns for fuel when there are no carbohydrates left to consume, as the Atlantic reports. The thinking is that if you keep to a strict diet, or take a ketone supplement, you can try and achieve a consistent state of ketosis, which some say can help you lose weight or boost athletic performance. Could it be a secret weapon in the fight against fat? If you are a runner or a bicyclist looking for an edge, or a dieter desperate to shed those unwanted pounds, that may sound too good to be true. The hope is that you can put some wow into your workout. One company set to release a ketone energy drink has dubbed it the “fourth food group.” Of course, the taste of such supplements may also be a factor. One game Atlantic writer described the flavor this way: “It tasted like cough syrup that had been poured into a garbage bag and left in the sun.” Research into the efficacy of ketones has been conflicting. A study conducted last year, as the New York Times reported, found that a ketone supplement seemed to improve the cycling performance of a group of 39 trained bike riders. It should be noted that this study, which was conducted by Oxford University, looked at moderate levels of exercise and not competition-level intensity, but it added fuel to the hope t Continue reading >>

Quick Start Keto

Quick Start Keto

Low carbers know ketosis is the superhero of fat-burning. But what is ketosis? And how do you get into ketosis quickly? Keto FAQs and why it makes a difference in fat loss. 6 techniques to get into ketosis fast 3-Day rapid reach ketosis technique Try a few rapid keto techniques and eat specific low carb keto foods. Our quick start guide covers everything you need to reach ketosis fast. If carbs are limited to small amounts in your diet, your body relies on fat for energy. When you reach ketosis, fat burns rapidly and muscle tissue is spared. Why Does Keto Burn Fat Faster? To get into ketosis you’ll avoid sugar, leading to low insulin levels. Low insulin curbs hunger and accelerates fat-burning. Metabolizing fat and producing ketones burns more energy than metabolizing carbs. The result is a much higher calorie burn. How Do I Reach Ketosis? Ketosis happens when carbs are very low – usually when eating 20 to 50 grams of net carbs or less per day. (Carb grams from fiber are NOT counted in daily totals.) Everyone is different. Some low carbers must eat very low carb to reach ketosis. Typical Keto Ratio Getting into ketosis requires eating meals that are high in healthy fats and low in carbs. Protein grams should not exceed 20 % of total daily calories. Keto Calculator This free online keto calculator determines your ideal nutrient ratio for weight loss or maintenance during ketosis. The keto calculator recommends the optimum daily calories, fat, carb and protein amounts to help you get into ketosis – and meet your weight loss goal. How to Know You’re in Ketosis Keto Symptoms During keto, low carbers experience bursts of energy and heightened mood – just two of the big benefits of ketosis. Some dieters notice a temporary, sweet taste in the mouth or a mild, sweet b Continue reading >>

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