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Ketosis Water Intake

This Is How To Get Into Ketosis The Right Way

This Is How To Get Into Ketosis The Right Way

What if I told you that you can get into ketosis only in 2 days. It is possible. What about one day? Also possible! 1 hour? Of course! Most people are looking for the easiest and the fastest solution to everything. “Lose 20 pounds in 1 day with this magic pill!” Did it work for you? I don’t think so. I don’t blame people who want it to be easy and fast. I was one of those people when I started a ketogenic diet. What I didn’t realize is that it is not about how fast I get into ketosis, it is about changing my lifestyle and sticking to it day in and day out. Today, I want to talk about how to get into ketosis the right way. This is a blueprint that you can use when starting out with a ketogenic diet or when you want to get back into ketosis. I will also provide you with necessary techniques, shopping list, and recipes that will help you to start the keto diet and get into ketosis. Ketosis vs. keto-adapted There is a lot of confusion all over the Internet about being in ketosis vs being keto-adapted (fat adapted). Some people use them interchangeably without fully understanding the meaning behind them. Let’s clarify both terms and find out which one we are trying to achieve today. What is ketosis? Ketosis is a metabolic process that is activated when our body doesn’t have enough glycogen (derived from carbs) for our cells to burn for energy. Instead, it starts to convert fat deposits (adipose) to energy. As a part of this process, it makes ketones. Ketone bodies are water-soluble molecules that are produced by our liver from fatty acids. We produce ketones because fatty acids can’t cross a blood-brain barrier, and they can’t be used by our brain as energy. When people talk about nutritional ketosis they associate it with the presence of ketones in your bo Continue reading >>

8 Keto Diet Mistakes Beginners Should Avoid | Everyday Health

8 Keto Diet Mistakes Beginners Should Avoid | Everyday Health

Salting your food may help minimize keto flu symptoms. Because of the lack of research on keto, it can be tough to know what results weight loss or otherwise you might see from following the high-fat, very-low-carb diet. But one things for sure: The keto diet is super-restrictive, so it can be tough to get it right. For instance, on this diet youll have to nix starchy veggies, limit fruits, and avoid grains, sauces, juice, and sweets. And, per the standard keto food list , youll need to load up on fats (lots of it). Doing so will kick you into ketosis , which is the metabolic state that triggers your body to burn fat instead of carbs, potentially accelerating your weight loss. Nonetheless, because carbs are in just about everything and fats come in various forms (not all healthy), it can be easy to make mistakes here, especially if youre a beginner to the keto lifestyle. Avoid the following common pitfalls of keto to help ensure youre following this approach as safely as possible: RELATED: 8 Steps Beginners Need to Take Before Trying the Keto Diet 1. Cutting Your Carbs and Increasing Your Fat Too Much Too Quickly One day youre eating cereal, sandwiches, and pasta, and the next you decide to hop on keto and eat only 20 grams (g) of carbohydrates a day, which is often the recommended amount to start with. (A medium apple has 25 g of carbs, for reference.) That may be a drastic change for your body. Consider easing in. Prior to starting a keto diet, individuals may benefit from tapering down their carbohydrate intake, instead of reducing carbs cold turkey, says Lara Clevenger , a ketogenic dietitian-nutritionist with a private practice in New Smyrna Beach, Florida. All About the Keto Flu: Dangers, Management Tips, More For all the focus on what youre eating, dont forget a Continue reading >>

Keto Electrolytes: How To Avoid Imbalances And Dehydration

Keto Electrolytes: How To Avoid Imbalances And Dehydration

Keto Electrolytes: How to Avoid Imbalances and Dehydration Keto Electrolytes: How to Avoid Imbalances and Dehydration Founder and CEO of Perfect Keto & Equip Foods, host of The Keto Answers Podcast, CrossFit coach, strength coach, nutrition planning for hundreds of athletes. Restore Electrolyte Levels by Staying Hydrated Keto is a low-carb, high-fat diet that helps you burn fat rather than glucose for fuel. While the keto dietis a safe and healthy lifestyle with minimal side effects, there are bodily changes you should be aware of, including imbalances with keto electrolytes. When you start a ketogenic diet, it changes the way your body handles electrolytes and water. You may experience thirst, dehydration, and other short-term side effectsas a result. While electrolyte imbalancescan be quite common on keto (and easily treated), its important to understand why an imbalance occurs in the first place. This guide details what electrolytes are, why an electrolyte imbalancemay happen on keto, and how to replenish your electrolyte levelsthrough food and supplements. The answer to your sweet tooth. 17g of fat, 3g of net carbs, incredibly delicious. Electrolytes are minerals in your blood (and other bodily fluids) that carry an electric charge. These nutrients allow your body to carry out essential functions like muscle contractions, heartbeat regulation, body temperature control, bladder control, energy production, and neurological functions. Common electrolytes include sodium, potassium, calcium, bicarbonate, magnesium, chloride, phosphorus[ * ]. You must have enough electrolytesin your body to function correctly. If one or more of these electrolytes are deficient, you may experience the following side effects[ * ]: Feeling shaky, dizzy or weak like youre going to pass out W Continue reading >>

Four New, Cutting-edge Ways To Easily Shift Your Body Into Fat-burning Mode & Ketosis.

Four New, Cutting-edge Ways To Easily Shift Your Body Into Fat-burning Mode & Ketosis.

Great article. You actually answered my question as to the ratio of the 3 BHB salts which is quite helpful for me. For me, I had Keto O/S and found it quite good – my favorite was the chocolate swirl. But it was and is very expensive. Only 15-20 servings and would break the bank. So I turned to KetoCaNa and I’ve tried two flavours. Both of them were so salty that I almost threw up every time. Like flavoured sea water. Also only 15 serving per bottle. Then I turned to Ketond which is okay – Tigers Blood and Caramel Macchiato. What I like about Ketond is that it has a full 30 servings and is very transparent with it’s ingredients. It’s also the same price as Keto OS but you get 30 servings. But still, not the best taste. So in the end, I ordered 1kg of pure BHB Magnesium from a supplier in China and I will be developing my own Ketone product with 30 servings as a lower price than all the competitors, and with more Magnesium, and Calcium in it than Sodium so that it tastes the best and actually helps with weight loss (which Magnesium is proven to do at the right amount). What the companies don’t tell you is that actually Sodium BHB is the cheapest, then Calcium BHB and then Magnesium BHB to source so I would be interested in knowing if what you wrote is actually true or just an excuse to make the product cheaper. Probably a mix of both. So I have 2 questions Ben: 1. If you had to split the 11.7g of BHB into Sodium, Ca, and Mg, what ratio would you do for the best health results and potential weight loss? The current products on the market are about an 80/12/8 split. I would think it should be the other way around. 2. When I develop my own product and sell it, would you be up for sampling it and reviewing it on your website here? What flavours do you like/would Continue reading >>

7 Signs You Are In Ketosis

7 Signs You Are In Ketosis

The Ketogenic Diet (also known as “keto”) has been all over social media. You’ve probably seen ripped fitness models claiming that Keto gave them their physique, and the even more inspiration stories of normal people like you and me, who lost weight and reclaimed their lives through this diet called Keto. If you’re not sure what the Ketogenic Diet is, head on over to What is a Keto Diet? (Ketogenic Diet 101). Over there I’ve detailed what exactly Keto is and isn’t, given you meal plans, snacks, and answered all of your questions about the diet. But let’s say you’ve jumped into Keto with both feet, and now you want to know “Is this working?” I don’t blame you. It can be hard to tell what’s going on inside your body. Are you in Ketosis? Are you eating few enough carbs? Are you shedding fat? Well, there are 7 obvious ways to tell if you’re in ketosis, without testing your blood or urine. Here are the signs you’re in Ketosis: 1. Weight Loss Weight loss is the first and most obvious sign that you’re in ketosis. The weight loss happens for a variety of reasons, but it’s important to note that it’s very fast in the beginning. This is because when you switch to a low-carb diet, your muscles start losing water. Carbohydrates are what bind water to your muscles, so when you’re not eating carbohydrates, your muscles start dumping them, and the attached water. That’s one of the things that causes Keto Flu (which you can read about in Keto 101), but drinking plenty of water and keeping your salt intake up will keep you hydrated and feeling healthy. After the initial water leaving your body, then you’ll start to see steady fat loss. Related Reading: My 60 Day Keto Challenge Results (I lost 23 pounds!) 2. Little or No Appetite When you stop eati Continue reading >>

Signs Of Ketosis: How To Tell If The Ketogenic Diet Is Working

Signs Of Ketosis: How To Tell If The Ketogenic Diet Is Working

If you buy something through a link on this page, we may earn a small commission. How this works. The ketogenic diet aims to induce ketosis to burn more body fat. Knowing the signs of ketosis can help a person determine whether or not the diet is working. Ketosis is a metabolic process that occurs when the body begins to burn fat for energy because it does not have enough carbohydrates to burn. During this process, the liver produces chemicals called ketones. The ketogenic, or keto, diet aims to induce ketosis in order to burn more fat. Proponents of the diet claim that it boosts weight loss and improves overall health. According to one 2018 study , people following a "well-formulated" ketogenic diet typically eat less than 50 grams (g) of carbohydrates per day and around 1.5 g of protein per kilogram of body weight . Despite these guidelines, some people following the diet may not know when they are in ketosis. In this article, we list 10 signs and symptoms that may help a person determine whether the ketogenic diet is working for them. A blood sample can indicate ketone levels. Having ketones in the blood is probably the most definitive sign that someone is in ketosis. Doctors may also use urine and breath tests to check for ketone levels, but these are less reliable than blood samples. A special home testing kit allows people to measure their own blood ketone levels. Or, a doctor may take a blood sample and send it away for testing. When a person is in nutritional ketosis, they will have blood ketone levels of 0.53 millimoles per liter . Alternatively, people can use a breath analyzer to test for ketones in their breath, or they may use indicator strips to check their urinary levels. Ketone testing kits are available to purchase online . Some research suggests that Continue reading >>

Common Ketosis Side Effects And Treatments

Common Ketosis Side Effects And Treatments

There are many awesome benefits with come with adopting a low-carb ketogenic diet, such as weight loss, decreased cravings, and even possibly reduce diseases risks. That being said, it’s also good to talk about possible ketosis side effects so you know fully what to expect as you start this new health journey. Not everyone experiences side effects when starting a ketogenic diet, and thankfully, those who do don’t usually experience them for very long. It varies with the individual, but just to make sure all your bases are covered, we’re going to breaking down each possible side effect and go over ways to manage and alleviate them if needed. KETOSIS SIDE EFFECT 1 – Frequent Urination As your body burns through the stored glucose in your liver and muscles within the first day or two of starting a ketogenic diet, you’ll be releasing a lot of water in the process. Plus, your kidneys will start excreting excess sodium as the levels of your circulating insulin drop. Basically, you might notice yourself needing to pee more often throughout the day. But no worries; this side effect of ketosis takes care of itself once your body adjusts and is no longer burning through the extra glycogen. KETOSIS SIDE EFFECT 2 – Dizziness and Drowsiness As the body is getting rid of this excess water, it will also be eliminating minerals like potassium, magnesium, and sodium too. This can make you feel dizzy, lightheaded, and fatigued. Thankfully, this is also very avoidable; all it takes is a little preparation beforehand. Focus on eating foods that are rich in potassium, such as: Leafy greens (aim for at least two cups each day!) Broccoli Dairy Meat, poultry, and fish Avocados Add salt to your foods or use salty broth when cooking too. You can also dissolve about a teaspoon of regu Continue reading >>

6 Keto Mistakes To Avoid When Starting The Ketogenic Diet

6 Keto Mistakes To Avoid When Starting The Ketogenic Diet

Thinking of starting a ketogenic diet? This high-fat, low-carb diet is all the rage, and Instagram is brimming with success stories about going keto. The ketogenic diet is a low-carb , high-fat diet that seems to grow more popular by the day. Studies have shown that it aids in weight loss, while suppressing your appetite and lowering your cholesterol . Even celebrities have jumped on the keto bandwagon. From Kelly Ripa to Kourtney Kardashian, Hollywood stars gush about its body-transforming effects. Halle Berry is also a keto enthusiast, and she says the secret is training your body to burn fat by not feeding it any sugar. Many people do see success in just a short period of time (like in the 28-Day Keto Challenge ), but without a road map it can be difficult navigating the challenges that the keto diet presents. Though this diet plan seems new, its been around for nearly 100 years. It started as a natural way to treat epilepsy but fell out of favor soon after its discovery. According to Alix Turoff, R.D ., new anti-seizure drugs were an easier and more effective way to treat the condition. This diet also has similarities to the Atkins craze that peaked in popularity in the early 2000s. To follow the Atkins Diet, you could eat all the fat and protein you wanted as long as you severely limited your carbohydrates. There was no calorie restriction, and the diet became a mockery of health, with people eating entire sticks of butter and pounds of bacon. The ketogenic diet is distinct from the Atkins Diet in that it does entail counting calories, and it advocates for eating real food, not processed food. Still, the rules are strict, and its easy to fall out of ketosis if youre not following the principles to the letter. If youve been looking for a way to burn fat, get ripped 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 >>

Ketogenic Ratio, Calories And Fluids: Do They Matter?

Ketogenic Ratio, Calories And Fluids: Do They Matter?

Go to: Ketogenic Ratio The ketogenic ratio is defined as the ratio of grams of fat to grams of carbohydrate plus protein. Higher ratios result in greater degrees of ketosis. Traditionally, the KD has been calculated based on specific ratios, based on patient age. Infants and teens were generally started on a 3:1 ratio and other children on a 4:1 ratio. The dietary ratio was adjusted to maintain urinary ketones in the moderate to high range (80-160 mg/dL). While higher ratios may confer better seizure control, they may also result in poorer tolerability of the diet (Nylen et al. 2005). A survey of worldwide use of the KD has shown that centers in India and Asia use lower ratios with good success (Kossoff and McGrogan JR, 2005). Furthermore, “newer” variations of the diet, such as the modified Atkins diet and the low glycemic index diet have significantly lower ratios, yet similar efficacy to the traditional diet (Kossoff et al. 2003, Pfeifer and Thiele, 2005). Studies have evaluated the association between higher ketogenic ratios and improved seizure control. In animals, higher ratios correlate with greater efficacy. Bough fed groups of rats KDs with ratios varying from 1:1 to 9:1 (Bough et al. 2000). All diets were calorie-restricted to approximately 90% of the normal daily requirement. Animals were maintained on the diet from P37 to P57-58, when testing to determine seizure susceptibility to pentylenetetrazole (PTZ)-induced seizures was performed. Weight gain and degree of ketosis was assessed for each group. Higher ratios correlated significantly with poorer weight gain and higher mean B-hydroxybutyrate levels (p<0.05 for both). The efficacy was significantly greater for animals fed diets exceeding a 6:1 ratio, compared to those fed 4:1 or 5:1 ratios (p=0.009 and Continue reading >>

Are You Drinking Enough Water?

Are You Drinking Enough Water?

So, I don’t know about Y’all, but I love to drink water. However, I know I’m more of the exception than the rule. My husband, kids, and I drink gallons a day and don’t crave anything else; but, again, I know this is the exception. For many, drinking water is “boring”. They want sparkles and flavors and glitter… Well, I’m here to give you a couple of tips to bring you to the hydrated side of the road. First, here’s a water intake calculator for you! Check it out, because it is different for everyone. Y’all probably know by now that I’m not at all a “one-size-fits-all” kind of girl, and that goes for water as well. It all depends on your age, weight, and activity level and this nifty calculator saves the day. Now, why should you be drinking more water, you ask? Maybe it’s because your body is made up mainly of water! Hence, everything works better when everything is adequately hydrated. Think of a flower! If a plant or flower is lacking water, it droops, the leaves sag, petals fall off. Well, my leaves are saggy enough, so I want to keep those babies hydrated and as perky as I can! Being hydrated also means you’re less likely to mistake thirst for hunger. If you’re feeling the urge for some chocolate chip cookies, take a swig of cold water and see if you can hold off a little longer. Thirst can often masquerade as hunger and it takes water to digest food, so it’s a double whammy for your body if it needs water and you’re just giving it more food. Are You Drinking Enough Water? If not, here are some tips to help you reach your water goal each day: 1. Try it cold! Heap some ice in your cup! Not only do you burn more calories because your body has to heat back up, but you won’t “taste” the water as much. 2. Try adding fruit or herbs 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 >>

Things Everyone Gets Wrong About The Keto Dietand How To Do It Right|the Healthy

Things Everyone Gets Wrong About The Keto Dietand How To Do It Right|the Healthy

The ketogenicketodiet is an increasingly popular eating plan that promises big results. However, its not the easiest diet to follow, and these early mistakes can sabotage your weight-loss goals. The goal of a ketogenic diet is to force your body to stop burning its favorite fuelglucose from the carbs you eatand start burning fat stores for energy. The body does this by converting the fats to ketonesa state called ketosis. Keto dieters accomplish this digestive feat by cutting way back on their carbohydrate intake. In fact, the average daily goal for keto is 20 grams of net carbs. But to do it right, its not enough to just guess your carb intake. If you are a beginner to the ketogenic diet , counting carbs is an absolute necessity to avoid frustration in the future, says Steven Santo , president of Kegenix/Real Ketones , a keto supplement company. Track your food intake with a health app or just use old-fashioned paper and pen. What you learn may surprise you. You may be wearing carb-blinders, meaning you are unaware of how many carbohydrates you are really consuming in a day, says Santo. Keto runs counter to many of the low-fat diet fads of the 1980s and 1990s: It actually emphasizes fat. That is hard to comprehend because we dont eat anything thats pure fat, says Kristen Mancinelli , RD, who practices in New York City and Los Angeles, California. We dont eat a stick of butter or a spoonful of olive oil or even a nice cup of lard, saysMancinelli, who is also the author of The Ketogenic Diet. That would be unpleasant, so we really have a hard time wrapping our heads around this concept of the ketogenic diet.In order to succeed on a keto diet, 60-80% of your food intake will be healthy fats , according to Sara Gottfried , MD, author of the Brain Body Diet . Nuts, seeds, Continue reading >>

Lose Weight By Achieving Optimal Ketosis

Lose Weight By Achieving Optimal Ketosis

Do you want to lose weight? Here’s number 16 of my 18 best tips. All of the published tips can be found on the How to Lose Weight page. Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to choose a low-carb diet. The next were eating when hungry, eating real food, eating only when hungry, measuring progress wisely, being persistent, avoiding fruit, beer and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals, using intermittent fasting and finally, exercising smart. This is number sixteen: 16. Get into optimal ketosis Warning: Not recommended for type 1 diabetics, see below. We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again. So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect. Video course Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think a Continue reading >>

Not Losing Weight On A Low-carb Ketogenic Diet? Don’t Give Up And Read Further

Not Losing Weight On A Low-carb Ketogenic Diet? Don’t Give Up And Read Further

The ketogenic diet is not only known to be one of the most effective weight loss tools, but has proven to have many health benefits. Ketosis is a state at which your body produces ketones in the liver, shifting the body's metabolism away from glucose and towards fat utilization. Unless you can check your blood ketones, using Ketostix is an easy way to detect urinary ketones. It's not the most accurate method, but may be good enough to find out whether you are in ketosis. In some cases, weight loss may be difficult even on a low-carb ketogenic diet and there may be a few possible reasons for weight stalling, which I have listed in this post. If you want to know more about the ketogenic diet and how it can help you lose weight, have a look at my Practical Guide to Keto Diet which is freely available on my website also as PDF. 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 Top Reasons You Are Not Losing Weight on a Keto Diet 1. Carbs are Too High Your carbohydrate intake may be too high. Try to decrease your daily carbs limit. Also try to include coconut oil in your diet. Coconut oil consists of MCTs (Medium chain triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. MCTs are converted in the liver into ketones, which helps you enter ketosis. If you want to know more about carbs, check out this post. For more about ketones, have a look at this post. 2. Protein is Too High or Too Low Your protein intake may be too high/ low. Protein is the most sating macronutrient and you should include high-quality animal protein in your diet. If you don't eat enough protein, you Continue reading >>

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