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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 >>

How I Fixed The Biggest Ketosis Mistakes

How I Fixed The Biggest Ketosis Mistakes

The ketogenic diet isn’t always as easy as it seems. I tried for a long time, but not until I dove deep into the research and found out how to fix all of the common mistakes was I able to enjoy the full state of ketosis. This article is to help you avoid those same mistakes. Why Try the Ketogenic Diet First, why would you want to even try ketosis? I truly enjoy trying diets and eating methodologies to research what I like and what works for me. I’ve experimented with low-carb diets, high-carb diets, and everything in between, but I’ve never cut them out to the point to achieve ketosis. What’s most exciting about the ketogenic diet to me is that, yes, it’s amazing for weight loss, but it’s not just a “diet.” Ketosis is literally a state of metabolism. You are either in or you’re out. I wanted to see and feel for myself the benefits everyone is talking about from going full Keto. My Keto Coach has a great line that goes like this: I was sold and needed to try this and commit. If you are new to researching ketosis, a quick review of the popular benefits: Mental Clarity [2] Fat Loss [2][3][4] Feeling Full [1][2] Better Sleep [1] Better Mood [1] Better Skin [4] The list goes on and on, including disease and inflammation reduction, better cholesterol, etc. For my purposes I didn’t care about weight loss or fat loss, I just cared about doing the diet the best I could, and to do that, I needed to prepare accordingly. Preparation Stage – Learning the Keto Basics Here is what I did to educate myself and prepare for six weeks of the Ketogenic Diet. I picked a start date and spent $30 at In-N-Out burger on a massive send-off to carbohydrates. A whole other post could be dedicated to the mistakes I made at In-N-Out. After this epic meal, it was officially time Continue reading >>

End Fatigue Naturally With Ketosis

End Fatigue Naturally With Ketosis

Needing less sleep, having a clearer mind and being in a better mood have one thing in common: these are benefits of ketosis – and they happen fast. How ketosis energizes When keto clears the brain fog Why good moods happen on keto A main benefit of ketosis is lower insulin levels. Tiredness disappears and energy increases. Is Food Making You Tired? Low carb diets end fatigue simply because they are low in sugar. It’s that easy. Toss the sugar / starch, and toss the naps. Traditional diets are centered around sugary, starchy carbs. These carbs increase and spike insulin levels, resulting in high blood sugar. A rapid rise in insulin causes sluggishness and increases lethargy. The rise in insulin is why we feel tired after a carb-filled meal or have ‘afternoon slumps.’ By the end of the first week of your new diet plan, you should start to reap the rewards of low carb eating. Many people begin to experience increased energy, better mental concentration, less compulsive eating and few or no carb cravings. Of course, everyone’s experience is variable, and it takes longer with some than others. Goodbye Brain Fog Many people begin to experience better mental concentration, less compulsive eating, and few or no carb cravings. Some experience it as a “fog lifting” that they didn’t even know was there. Low carb dieters often report elevated moods, heightened feelings of alertness and less of a need for sleep. Believe it or not, glucose (found in carbs) is not the preferred fuel source for the brain and body. The body and brain run most efficiently on fat. After a few days of severely decreasing or banishing carbohydrates from the diet, most ketogenic eaters report improved moods and a sudden increase in energy to the point where they are bouncing off the walls. H Continue reading >>

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