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 >>
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Benefits Of Lemon Water On A Keto Diet
If you’ve been on a keto diet for some time and maybe hit a plateau or feel flat out tired… Then you should try a healthy electrolyte-packed dose of lemon water. If you’re estrogen dominant on keto then lemon water is a perfect remedy because it contains plant pectins which destroys toxins in the liver. Lemon water is also good for inflammation in the joints as well as many other benefits. Oh yes!!! Nature truly has all the substances readily available to take care of our health. The yellow fruit may be really tiny, but it packs a whole arsenal of health benefits, unmatched by any product of nature. And it’s not just the fruit pulp inside that’s beneficial, even the skin of the lemon has many useful properties. All of this at the most simplest process and cheapest cost. The most effective way of exploiting all of lemon’s benefits is by consuming it – there is a common saying that you are what you eat, and if you’re good on the inside, then you’re good on the outside, and so on.The simplest and most straight-forward way to have lemon is in its basic form – as lemon water or dilute lemon juice – a revitalizing and refreshing drink that is as healthy as it is delicious. What is Lemon water? Lemons are the jack of all trades in the nutrition world, having several minerals, vitamins and other nutrients and with almost zero sugar and calorie content (okay, not zero, but only 25 calories, which is very less) – bingo for all those serious weight watchers! Now for some facts. A single glass of freshly squeezed lemon water carries about 187% (for two lemons’ juice) of the recommended daily intake of Vitamin C – making it the most Vitamin-C loaded fruit, even amongst the citrus family. So, to brief up, the constituents of lemon water are: Vitamin C – Continue reading >>
How Much Water Should I Drink? – Beware Water Intoxication. Yes, Water Can Kill You!
There are a lot of “rules” and myths floating around on how much water you should drink. Some people believe you should drink half your body weight in ounces. In that case, if you weigh 200 pounds you should drink 100 ounces of water/day (not true). The “standard” is 8 glasses, or 64 ounces. However, you should let YOUR BODY tell YOU how much water to drink. Can You Drink TOO MUCH Water? YES. And it can be fatal. You heard me right – deadly. Drinking too much water can literally KILL you. Earlier this year, a 28-year-old California woman died after competing in a radio station’s on-air water-drinking contest. After downing some six liters of water in three hours in the “Hold Your Wee for a Wii” (Nintendo game console) contest, Jennifer Strange vomited, went home with a splitting headache, and died from so-called water intoxication. -source Unfortunately there is SO much misinformation floating around about how much water you should drink. I see people doing “water bombs”, which means guzzling large amounts of water at once as a means to consume the amount of water they were told they needed. This really concerns me. It’s important to know the FACTS… Understanding Water Intoxication Water intoxication, also known as water poisoning or dilutional hyponatremia, is a potentially fatal disturbance in brain functions that results when the normal balance of electrolytes in the body is pushed outside safe limits by over-hydration. Under normal circumstances, accidentally consuming too much water is exceptionally rare. Nearly all deaths related to water intoxication in normal individuals have resulted either from water drinking contests in which individuals attempt to consume large amounts of water, or from long bouts of exercise during which excessive am Continue reading >>
7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet
One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis. Note: If you don’t know what the ketogenic is all about then check out the Ketogenic Diet: Beginner’s Guide to Keto and Weight Loss. This is when your body starts to produce a lot of ketones to supply energy for your body. Why is this good? Because it means your body has converted from a sugar-burner to a fat-burner. If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear. But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give. 7 Signs You Might Be in Ketosis These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear. 1. Weight Loss One of the obvious signs of ketosis is weight loss but this can also be pretty deceptive because many people don’t experience the kind of weight loss that they expect. This can happen for a variety of reasons but when you get close to entering ketosis or do enter ketosis you’ll find that you lose a healthy amount of weight quickly. For example, when you switch to low carbs you usually experience significant weight loss in the first week. In fact, my wife lost 12 lbs in the first 28 days of Keto and I lost 13. This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells. If your fat cells don’t release this water then they can’t flow through the bloodstream to be used as fuel so losing water weight is a good thing. After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet Continue reading >>
Keto Drinks: What Is Safe To Drink On The Ketogenic Diet?
We talk a lot about keto foods here, but today, it is all about the drinks! When it comes to drinks on keto, plain old water is king. However, sometimes you might want something else to enjoy with meals or as a nice refreshment. So, let’s look at what is safe to drink on the ketogenic diet, both alcoholic and non-alcoholic. Non-Alcoholic Drinks Here are some options for every day drinks during the week or the weekend: Coffee Drinks Many people turn to coffee for extra alertness. Is it okay on keto? Yes! It can even be helpful if you’re new to ketosis or beginning intermittent fasting and experience tiredness at first. Just be careful what you add to it. Some coffee ideas include: Plain ole’ black. Enjoy drip, espresso, cold brew, aeropress, iced, etc. as black as coal for all the caffeine without anything added. With milk. Add a splash of unsweetened full-fat dairy, almond milk, or coconut milk to your morning cup or combine with espresso for a no-sugar, low-carb latte. “Bulletproof” coffee. Created by Dave Asprey, Bulletproof coffee includes some special ingredients, but you can easily make your own simpler version at home. Add a good fat source from MCT oil or powder, coconut oil, or grass-fed butter to your coffee and blend. This can be a great option first thing in the morning because you’re getting easily digestible fats that continue the fat burning from your overnight fast, giving you a nice jolt of energy. Plenty of variation options too when it comes to keto coffee. Like those sugar-laden pumpkin spice lattes? Add some spices like cinnamon, nutmeg, and cloves to fancy it up even more. Want a healthy keto mocha? Add some coconut oil and unsweetened cocoa powder for a creamy, chocolatey treat. Tea Drinks Most teas have virtually no carbs, so they are Continue reading >>
A Beginner’s Guide To The Ketogenic Diet: An Effective Way Of Optimizing Your Health
Many Americans suffer from various chronic diseases such as diabetes and obesity, and the main culprit is usually the food they eat. The standard American diet contains excessive amounts of protein and carbohydrates, neither of which is good for your health because it eventually causes you to develop insulin and leptin resistance. As a result, you gain excess weight, develop inflammation and become prone to cellular damage. To avoid this problem, significant changes in your diet are necessary, and the best way is inducing your body into a state of nutritional ketosis, a condition where your body burns fat as its primary fuel instead of sugar. In order to reach nutritional ketosis, you must follow a ketogenic diet. But what exactly is a ketogenic diet? This guide will tell you everything you need to know about a ketogenic diet – how you can apply it to your lifestyle and what positives you can reap from it. The Various Benefits of the Ketogenic Diet A ketogenic diet is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption — the three keys to achieving nutritional ketosis. In fact, it’s what I recommend for most people who would like to optimize their health. There are many reasons why you should try a ketogenic diet. It can be very beneficial for people suffering from chronic conditions, or for people who would simply like to be healthier than their current state. You’ll be excited to know that a ketogenic diet can help with the following: • Weight loss If you’re trying to lose weight, then a ketogenic diet is one of the best ways to do it, because it helps access your body fat so that it can be shed. Obese people in particular can benefit from this method. In one study, obese test subjects were Continue reading >>
Keto Foods List: What To Eat On The Keto Diet
This keto foods list was developed for all the people who are struggling to figure out what foods they can eat on the keto diet. When people started noticing my weight loss, the conversations usually went a little something like this: Them: Wow! You look so good, what have you been doing?! Me: Oh, I just cut the carbs from my diet. Them: So… WHAT THE HELL DO YOU EAT?! It’s the same question again and again. Keto is so different than the Standard American Diet, just figuring out what to eat really trips people up. For those first getting started, it can be a little tricky identifying which foods are keto and which ones to avoid. If you’re struggling to figure out what you can and can’t eat, this guide will give you a great starting point to determine which foods are keto friendly! All foods listed here are low in carbohydrates and can easily be incorporated into a ketogenic diet. Think of these as your go-to foods! It’s a long list of keto foods and I’m sure there are things that could be added… but this just goes to show the keto diet isn’t restrictive! If you’re on the run and want to read this as a nice little ebook, be sure to download the free guide of keto foods below. Just about all meats are keto! If it used to cluck, moo, or oink… you can eat it! Red meat, poultry, pork, and seafood are all great for a ketogenic diet. The organ meats of each are fantastic as well. Alligator Bacon Bear Beef Beef Jerky (watch the sugar counts on these) Bison Bison Jerky Bison Ribeye Bison Sirloin Bison Steaks Boar Chicken Breast Chicken Leg Chicken Thigh Chicken Wings Chuck Steak Clams Crab Duck Eggs (chicken, duck, goose) Elk Emu Goat Goose Ground Beef Ground lamb Ham Hot dogs Kangaroo Kielbasa Lamb Chops Lamb rack Lobster Mussel New York Steak Ostrich Oyster Continue reading >>
Low Carb Food List – What You Can Eat & Drink On Keto
Low Carb Foods and Drinks! Eating on a keto or low carb diet may feel limited at first but as most long-term low carb-ers would agree, it gets better! You get more creative and discover a new world of interesting and delicious foods. A diet full of bacon and butter is a diet you can easily adapt to! Every Day Basics At A Glance: You want to make sure to eat the following on a daily and weekly basis: healthy fats and oils, meat, fish, veggies, eggs and unsweetened dairy. Definitely avoid: sugar, grains, vegetable oils, trans fats, fast foods, margarine, low-fat/diet products and processed foods in general. Low Carb Food List – An In-depth Breakdown Healthy Fats & Oils: Coconut oil, butter, lard & bacon fat, olive oil, avocados, fish oil, flaxseed, chia seed. Stay away from bad fats like vegetable oils. Read more about good fats and bad fats. Meats: All are fine. Chicken, beef, lamb, pork, venison, etc. Grass-fed is the healthiest. Fish & Seafood: All are fine. Salmon, cod, shrimp, octopus, tuna, tilapia, bass and others. Wild-caught is the healthiest. Vegetables: All non-starchy veggies are fine. Spinach, zucchini, yellow squash, broccoli, mushrooms, cucumbers, onion, garlic, cherry tomatoes, spaghetti squash, etc. Vegetables other than potatoes, corn and large tomatoes are low in carbs and should be consumed multiple times daily. Eggs: Omega-3 enriched, pasture-raised organic are best. Check out our full Egg Buying Guide! Full-fat Dairy: Cheeses, unsweetened almond milk, heavy cream, yogurt, butter. Any dairy low in carbs and high in saturated and/or monounsaturated is generally good. Nuts and Seeds (in small amounts): Almonds, walnuts, macadamia nuts, cashews, sunflower seeds. Flour Replacements: Almond flour, almond meal and coconut flour. Berries (in small amounts) Continue reading >>
A Never-ending List Of Keto Tips + Tricks (add Yours!)
I’m going to start this list of keto tips I’ve discovered from my own keto diet adventures, but I’d love for you to jump in and add your tips and tricks! I’ll also keep adding to the list as I discover new things. Ghee is the shit. I mean, butter is awesome, but ghee is amazing, especially if you throw it on steak. Take Omega-3! Seriously! You need to have more Omega 3 in your system than Omega-6 (all those fats you are consuming) otherwise all that oil and stuff will do you harm. Don’t drink alcohol unless you’re having a cheat day, because it literally stops your weight loss. Cream cheese is not your friend, to make anything half decent you need a ton of it and it usually has a decent amount of carbs. If you whisk up heavy cream and peanut butter (I like Teddie Flax PB) you can use less peanut butter to make more and create a creamy delicious mousse we like to call “Peanut Butter delight” around here – add a little stevia if you want! Lemon water is awesome (helps your ph which gets screwy on keto and makes you want to drink more). I LOVE True Lemon packets. There are naturally low-carb dark chocolate chips out there that’ll solve any sweet craving. Cast iron pans will make all of your meat taste better. Toast coconut flakes to make keto cereal! Land O’ Lakes makes a whipped cream that’s sugar-free because it’s made with heavy cream. It has zero carbs and it’s amazing. Cool Whip also makes a heavy cream version that’s super low carb too, even lower than their sugar-free tub. Anything that’s “light” or “sugar free” is usually still full of carbs, sometimes more than the original one. Don’t waste your time with low-fat anything, you need to have the highest percentage of fat in your diet, versus protein and carbohydrates otherwi Continue reading >>
6 Easy Sugar Free Fruit Drinks In Just 1 Minute
I find it hard to drink water. It’s just so boring. I know it’s good for you: it keeps you hydrated, it helps you feel full and eat less, it’s essential for cellular health, it’s good for your kidneys and bladder, blah blah blah… But it is so uninviting on its own. The only time I can drink water properly is when I’m eating something stodgy that is about to give me the hiccups. Other than that, all I can do is take pathetic little sips. And unless it’s ice cold, no chance. And I know I’m not alone in this predicament. In my previous life, i.e. life-before-keto, I would stock up with coke and lemonade and all sorts of unhealthy, sugary, fizzy drinks. Then diet drinks exploded everywhere. I, like many others, started buying sugar free but chemically sweetened soft drinks, or sodas, as they’re know on the other side of the ocean. The ketogenic lifestyle, as you probably know, makes you feel so good about yourself that cutting out sugar and reducing carbs becomes…well… simply not enough. You soon start to question other aspects of your eating habits and, before you know it, you get the health bug. You despise pre-packaged meals. You’re suspicious of all health claims. You check ingredients with a microscope. Looking for organic, fresh, unrefined, GM free food becomes your daily quest. And then the paradox. You know that packaged fruit juices are loaded with natural carbs and added sugars, so you stay away from those. But you continue to consume gallons of shop-bought diet fizzy drinks. It makes no sense, and you know it only too well…but you remain firmly in denial. I was exactly the same! Just because something is labelled as diet, or healthy, or natural, or sugar free, doesn’t mean it’s good for you. Big corporations want your money. They don Continue reading >>
Beat Keto-flu With Homemade Electrolyte Drink
This recipe was inspired by a great electrolyte drink created by Wellness Mama. Apart from using electrolyte drinks for rehydrating during sports, it's an effective natural keto-flu remedy. Electrolytes, especially magnesium, are often deficient when you eat less than 20-30 g net carbs. Making an electrolyte drink that tastes good was a real challenge. At first, the drink was too salty and I had to make a few batches before I was happy with the result. I used slightly different ingredients than the original recipe to increase the potassium and magnesium content and to make it suitable for a keto diet. If you've ever been through keto-flu, you know how bad the symptoms can be: headaches, muscle weakness, cramps or fatigue are just some of the side effects you don't want to experience during the transitional period of the ketogenic diet. Great for pinning: Quick Guide to Keto-flu Remedies 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 Nutritional values (per cup) Total Carbs 1.7 grams Fiber 0 grams Net Carbs 1.7 grams Protein 0.1 grams Fat 0.1 grams of which Saturated 0 grams Energy 6 kcal Sodium 103 mg (5% RDA) Magnesium 178 mg (45% RDA) Potassium 216 mg (11% EMR) Macronutrient ratio: Calories from carbs (90%), protein (4%), fat (6%). If you need to add more sodium to your diet, try Homemade Bone Broth!. For more potassium try avocados! Ingredients (makes ~ 6 cups) 5 cups water or herbal tea of choice (~ 1.2 l) ½ cup lemon or lime juice (120 ml/ 4 fl oz) ½ tsp potassium chloride (see Tips below for alternatives) ¼ tsp salt (I like pink Himalayan) - ⅛ tsp if too salty 2 tbsp Natural Calm magnesium supplement (12 g/ 0.4 oz Continue reading >>
Low-carb Drinks – The Best And The Worst
What do you drink on low carb? What are the best options, and the most common mistakes? The quick answer: Water is perfect and zero carb, as is coffee and tea (without sugar, of course). The occasional glass of wine is fine too. Check out this visual guide for more good options, and what to definitely avoid: The numbers represent grams of net carbs per normal serving size (like what you get if you order one in a restaurant). 1 The green numbers represent decent options on low carb. Keep reading for more details below. Add a sugar cube to your coffee or tea and you add 4 grams of carbs (not good). Size does matter While sugary soda is always a bad idea on low carb, size matters. A large soft drink contains truly astonishing amounts of sugar. A small soft drink will keep you out of ketosis for a day, the large ones for more like a week… Diet soft drinks – are artificial sweeteners OK or not? Diet soft drinks come without carbs or calories. Instead, they contain artificial sweeteners like aspartame, sucralose, acesulfame K or stevia. Many people believe diet drinks are safe, as they are free from calories. However, it’s not that simple, and these non-caloric sweeteners come with their own set of problems. To start with, these sweeteners maintain sugar cravings, a disaster if you’re addicted to sweet foods. They make it harder to appreciate the natural sweetness of real food. Also, studies show that switching from diet soda to water results in weight loss, perhaps as some diet drinks can increase insulin levels (thus increasing fat storage). 2 In short, diet drinks are probably less bad than regular sugary soda. But if you can wean yourself off the sweet drinks completely and enjoy water, that’s by far the best option. Learn more Low-carb alcoholic drinks What are Continue reading >>
No Sugar! 22 Low-carb Drinks To Quench Your Thirst
Ahhhh….cool and refreshing drinks are just what you need for the summer! There’s nothing quite like having fun in the sun while enjoying an ice-cold beverage. But how can we do that without overloading on sugar and carbs? Look no further than this splendid list of sugar-free, low-carb, thirst-quenching drinks! There is a wide variety of both alcoholic and non-alcoholic drinks, so no matter the occasion there is a refreshing beverage for you. If you’re looking for smoothie ideas, you won’t find them on this list. However, we just did a Smoothie Roundup recently that you might be interested in, which is also great for summertime (and pretty much any time!). BECOME A FAT BURNING MACHINE WITH ME SUGAR-FREE LOW-CARB DRINKS TO QUENCH YOUR THIRST Any of the cold drinks on this list would be great with Vital Proteins Collagen Peptides. Add it in for a more balanced approach to refreshment. Beat the heat with this refreshing thirst-quencher! Not only does it help combat the “boring” taste of plain water, but it is also super simple. In less than 5 minutes, you could have this ready to go to keep up with all of your summer activities. Say WHAT? Yes. Yes, I said bacon tea. Don’t judge before you try this novelty of a beverage. Check it out for yourself and let us know how you liked it! Blast off into summer with this caffeinated goodness! It’s got caffeine, yumminess, and it’s sugar-free. Enjoy! Whatcha doin’? Sippin’ my matcha…that’s what. A great caffeine alternative if coffee makes you feel jittery. Raise your hand if your guilty pleasure is…soda (you might call it pop, coke, or soft drink, but there’s no judgment here). Okay, you can put your hands down…and raise them up again in excitement because here is a delicious low carb recipe that allows Continue reading >>
The Ketogenic Diet And Alcohol
Having a social life on a ketogenic diet is something that many find hard to do. There are carbs pretty much everywhere you look, and that’s especially the case when you’re in a bar. Cutting out all the beer and wine is a great start, but sticking with hard liquor is usually the best choice. Even though hard liquor is made from natural sugars, grains, potatoes, and fruits – during the fermentation and distillation process that sugar is converted into ethyl alcohol. Drinking liquor can in fact deepen your level of ketosis, but will slow weight loss down. Ingestion of alcohol has effects on liver metabolism, in which more ketones are produced as you drink more. When your liver is taking care of the alcohol you drink, it’s being converted to a triglyceride which can also positively affect the production of ketones. Be aware that many people experience a heightened level of being drunk and at a quicker rate than usual. While that may be a great thing for some, you need to be careful – especially if you’re driving. Do not drink and drive. Be very careful when on a ketogenic diet and consuming alcohol. There are plenty of people that also experience worse hangover while on a ketogenic diet, so make sure you stay hydrated. The typical advice is to drink 1 glass of water per 1 shot (or glass) of alcohol you drink. Below you’ll find short and quick versions of everything you can drink. Scroll down the page to read a more in-depth explanation on each low-carb alcohol and what you should commonly avoid. Here’s a short list on what you can drink when you want to consume low-carb alcohol. Try not to stray away too much from the suggested list, but if you want more options scroll down and you’ll see a much more comprehensive list (including brands and carb counts)! Continue reading >>
Pruvit Keto Os Exogenous Ketones Review – Miracle Supplement?
Pruvit Keto//OS Ketone Operating System Review Hello! Hi, my name is Rachel Vrabel and you can find me on Instagram @womensblogtalk or on Facebook. Today I’m reviewing a supplement made by Prüvit called Keto//OS (Ketone Operating System), which is a powder you mix with water and drink once or twice daily that tastes delicious! Keto OS puts your body into a fat burning state of ketosis within 30 minutes by flooding your body with exogenous ketones. The skinny is – you’re burning FAT rather than carbs. Good for weight loss? Heck yes! And extremely safe. But what’s even more amazing is how you FEEL (remember that, because ketones are NOT just a fat loss aid, that’s just side effect of being in ketosis!) Remember the Atkins Diet – high fat, low carb? It’s a tough diet to follow, but one that works to shed weight quickly if you can endure the food restrictions. A similar diet is the Ketogenic Diet which is a high fat/moderate protein/low carb diet and there are plenty of restrictions. But what if you don’t want to follow a strict diet but you still want the benefits of being in ketosis? This is where Keto//OS sets itself apart from every other supplement on the market! Here are some of the benefits of ketosis and drinking Keto OS: Fat loss Sustained energy Increased focus Suppressed appetite Better mood Better sleep Muscle preservation Anti-aging, clearer skin Please, keep scrolling for information on each of the flavors! But first I’d like to tell you about my Pruvit Keto-OS Results! Check out my Youtube Video Review on Keto OS How Much Weight Have I Lost on Keto OS? Keto OS Before and After Photos – Results from Drinking Keto OS Round #1 (Jan. 2016) Ok so I’ve had two rounds with losing weight on Keto OS and I want to tell you about both times, becau Continue reading >>
- For the love of exogenous ketones!
- KINGS Herbal | REH KINGS Herbal Official website | Ka Rey Herrera KINGS Herbal - one of leading herbal food supplement in the Philippines | Herbal supplement best for diabetes, hypertension, cancer, kidney stone and various diseases and illnesses
- KINGS Herbal | REH KINGS Herbal Official website | Ka Rey Herrera KINGS Herbal - one of leading herbal food supplement in the Philippines | Herbal supplement best for diabetes, hypertension, cancer, kidney stone and various diseases and illnesses
