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Staying In Ketosis

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 >>

Staying In Ketosis - Should You Or Shouldn't You? - The Keto Pro - Real Food - Real Results

Staying In Ketosis - Should You Or Shouldn't You? - The Keto Pro - Real Food - Real Results

Staying in Ketosis should you or shouldnt you? Leading on from on our blog on the cyclical ketogenic diet , its left some of our community a little bit confused. If keto is so great for our healthspan, mind and waistline why would you want to stop? Are you best staying in ketosis?Is it OK to stop? What happens if you stop and then start again? If you do stop keto, how long should you stop for? These are all valid questions weve fielded since publishing that article- some of which were going to attempt to answer in this blog. For those that missed the memo, ketosis is about switching your body to run on fat rather than carbohydrates as its primary fuel source. This fat can come from the fats you eat, but what gets people most fired up is the potential of using other sources of fat. Like your body fat (cool) and also ketone bodies. Your body produces these naturally when youre in a fasted state. You can hack this process by heavily restricting carbohydrates, which puts the body into a fat burning state, but you still get to eat Bacon (double cool). Thats a brief 101. If you want more about ketosis and why its probably a very good thing, check this out . Ketosis is a natural process that we all have in our arsenal. Its desert island survival mechanism stuff nowadays, but once upon a time our ancestors would have called on it almost everyday. Between hunts, or during the winter season when food was scarce, we needed a mechanism to ensure that we could make it through to the next hunt not only breathing but with the energy and focus required to get the kill. This probably explains why people in a state of ketosis report excellent levels of focus, concentration and energy levels. Because time has seen the vast majority of western humans enjoy a surplus of food, our bodies ha Continue reading >>

7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet

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 >>

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 >>

5 Of The Best Keto Supplements (to Help You Stay In Ketosis)

5 Of The Best Keto Supplements (to Help You Stay In Ketosis)

The Best Keto Supplements for a Ketogenic Diet The Ketogenic Diet has been proven time and time again to help with medical conditions such as: Alzheimer’s Disease: Research is increasingly linking sugar with Alzheimer’s, and a Ketogenic diet can reduce the symptoms of this disease and slow down it’s progression. (source) Parkinson’s Disease: One study found a Ketogenic Diet can help the symptoms of this disease. (source) Polycistic Ovary Syndrome (PCOS): The Ketogenic Diet can help reduce insulin levels. Elevated insulin levels are associated with PCOS. (source) Insulin Resistance/Diabetes: A Ketogenic Diet is designed to not produce an insulin response in the body, resulting in lower insulin levels in the blood, helping to control these diseases. Acne: Studies have been linking sugar and insulin levels to acne, and a Ketogenic Diet has virtually no sugar. (source) Cancer: The Ketogenic Diet is currently being used to treat some types of cancer and to slow tumor’s growth. (source) Heart Disease: Eating more fat on Keto improves risk factors for heart disease such as body fat percentages, blood pressure, blood sugar, and HDL Levels. (source) Read More: Keto 101 (What The Heck is a Ketogenic Diet?) As time goes on, however, staying in Ketosis can get more difficult than it was in the beginning. You still want to reap the benefits of being in Ketosis, but staying in it can get tough because your body adapts, you get busy, or you may even get bored. Sure, if you eat 100% perfectly and never, ever have anything go wrong or unplanned in your life. But that’s not me. And I’m going to guess that’s not you either. (Sorry, I love you but the truth sometimes hurts) If you’re needing a little bit of help, Keto supplements can be a good avenue to explore. Unfortuna Continue reading >>

What Everybody Ought To Know About Ketosis

What Everybody Ought To Know About Ketosis

Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>

Make Staying In Ketosis Easier With These Tips

Make Staying In Ketosis Easier With These Tips

Many people struggle to lose weight. They often try to lose weight with low-calorie and low fat diets. Any plan where a dieter severely limits food will yield some results. But the weight loss may be achieved haphazardly and may go hand in hand with muscle loss. Because of hunger pangs they may also be tough to maintain. The ketogenic diet, meanwhile, is a kind of diet plan that concentrates on ultra-low carb meals. It aims to prevent weight gain by making the body lose fat, but at the same time, maintain muscle mass. All this whilst you feel satisfied and no longer suffer from hunger. For this diet to be effective, you need to reach a state of ketosis. To do this you must get rid of nearly all of the present carbohydrates in the body. The body will then depend on the reserved carbs left for energy when all carbohydrates are removed from the diet. As soon as the carb reserves are depleted, the body turns to use fat reserves as fuel. Achieving ketosis, though, can be a challenging endeavor for a dieter. The initial days into the keto diet, or any diet that is aimed to encourage ketosis, will eventually lead to muscle fatigue and sluggishness. This state also known as keto flu is not pleasant, but will only last for a few days. Once you reach a state of ketosis your body finds homeostasis or balance and the fatigue and weariness fade out. The challenge here is then to remain in ketosis. If you happen to consume too much carbohydrates, your body leaves the ketogenic state. Hence it is advised that you start the first stage of the ketosis diet once more to attain the state. Here are some tips on how to stay in ketosis. Get rid of foods rich in carbs To reach a ketogenic state, you should cut down on your carbohydrate intake. Limit your consumption of carbs to below 20 grams Continue reading >>

How To Stay In Ketosis

How To Stay In Ketosis

Expert Reviewed Ketosis is the process in which, due to a lack of carbohydrate intake, your body breaks down previously stored fat to meet your energy needs.[1] Though there can be dangers involved with ketosis, including dehydration and other side effects, many people look to limiting carb intake as a way of losing weight and improving metabolic function. Safely staying in ketosis, though, involves much more than just limiting carbohydrate intake. Ultimately, by exercising and eating right, fasting, and consulting professionals to make sure you stay healthy, you’ll be more equipped to safely stay in ketosis. 1 Lower your carb intake. The most popular way for people to maintain ketosis is to limit their carb consumption to between 20-50 grams per day. The total amount, though, depends on your gender, weight, and age. Avoid:[2] High carb vegetables like peas and squash. Instead, focus on spinach and Brussel sprouts. Bread Starchy food like corn and potatoes Grains like wheat, rice, and oats 2 Eat more healthy fats. Healthy fats are perhaps the most important element of a ketosis diet. Without consuming enough healthy fats, you won’t be able to maintain ketosis. As a result, you’ll need to eat enough fats and bring healthy fatty foods with you to places you can’t get them. Focus on: Meat like beef, chicken, seafood, and even bacon High fat vegetables like avocados Full-fat dairy products like cheese, butter, and heavy cream Eggs Nuts and legumes 3 Create a regular exercise schedule. While the foods you eat will help you stay in ketosis, you also need to exercise regularly. This is because you want your body to be active so you can burn any carbs you consume. Do light exercise, like walking or running, if you consume more than 5 or 10 grams of carbs. Exercise at le Continue reading >>

Keep Yourself In Ketosis

Keep Yourself In Ketosis

When talking about a Grain Brain lifestyle, and the very similar ketogenic diet, it’s frequently mentioned that we are aiming to keep our bodies in ketosis. However, if you’re new to my work, it may be that you’re not exactly sure what ketosis is, or why we should be worrying about getting our body into this state. Allow me to explain. Ketones are a special type of fat that can stimulate the pathways that enhance the growth of new neural networks in the brain. A ketogenic diet is one that is high in fats, and this diet has been a tool of researchers for years, used notably in a 2005 study on Parkinson’s patients finding an improvement in symptoms after just 28 days. The improvements were on par with those made possible via medication and brain surgery. Other research has shown the ketogenic diet to be remarkably effective in treating some forms of epilepsy, and even brain tumors. Ketones do more than just that though. They increase glutathione, a powerful, brain-protective antioxidant. Ketones facilitate the production of mitochondria, one of the most important actors in the coordinated production that is the human body. And that’s just the tip of the iceberg. Our bodies are said to enter ketosis at the point when blood sugar levels are low and liver glycogen are no longer available to produce glucose as a fuel for cellular energy production. At this point, not only is the body doing the natural thing, and burning off fat, it’s also powering up the brain with a super efficient fuel. We can jump start ourselves into ketosis with a brief fast, allowing our body to quickly burn through the carbs that are in our system, and turn to fat for fuel. A ketogenic diet is one that derives around 80% or more of of its calories from fat, and the rest from carbs and prote Continue reading >>

What Is Ketosis?

What Is Ketosis?

"Ketosis" is a word you'll probably see when you're looking for information on diabetes or weight loss. Is it a good thing or a bad thing? That depends. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin. Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood. Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you maintain muscle. For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too. Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets. Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show sp 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 >>

How To Maintain Ketosis

How To Maintain Ketosis

The ketogenic diet is all the rage right now, and more people are learning about the benefits of ketosis on their health and weight loss goals. However, there’s still some confusion around the process itself and the correct ways to maintain ketosis. This information will help you maintain a steady state of ketosis safely and efficiently, no matter your needs. Getting into Ketosis First things first. Before we can maintain ketosis we have to get understand what is ketosis and get into this primal metabolic state. Ketosis occurs when the body has little to no access to carbohydrates, its normal source of fuel, and begins breaking down and burning fat for energy instead. The ketosis process can have many benefits including: Curbed hunger and faster weight loss Improved blood sugar regulation Enhanced cognitive performance Better mental focus Less chance of inflammation Reducing risk for conditions like type II diabetes When the body’s in ketosis, fats are broken down and ketone bodies, or “ketones,” are created for the body to use for energy. Three Main Ways of Maintaining Ketosis Long-term Short-term Cyclical The way you use the ketogenic diet depends on your specific needs, but what’s important is making sure you maintain a state of ketosis during the full time you’re on keto. This is not the same as simple going low-carb, and it requires some extra effort and tracking. However, the results are worth the extra work! Short-Term vs Long-Term Ketosis Just as it sounds, the only difference between short- and long-term ketosis is the amount of time you properly follow the ketogenic diet. The standard version of the ketogenic diet involves eating around 20-50 grams of net carbs per day to keep the body in ketosis, although the exact amount depends on each person. C Continue reading >>

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss What is Nutritional Ketosis? Ketosis is an eating plan where the body uses ketones to fuel the brain and body instead of glucose like most people use when on the SAD (standard American diet). It can be very helpful for blood sugar and consistent energy because fat is a very stable source of fuel. We all have a few million calories of fat we would gladly burn off, right? It takes a while to get into ketosis and it can be elusive if you are not paying close attention. It can be very safe for a period of time (even forever) but each person has to decide what feels compatible with their own lifestyle. Some experts do not think it is an optimal state for athletes but others experts disagree. I think we all have bio hack ourselves to see what feels right. Of course, I believe that the paleo template is good starting place for optimal health but ketosis can be an add-on or tweak for people who get stuck or feel hopeless. It can be a powerful and effective way to lose weight without hunger and many of my friends have had success with it. Always ask your doctor before beginning any new nutrition or weight loss plan. Here are some ways to make it work for you: 1. Eat Less Protein I have a made a handy dandy chart here for figuring out the right amounts for you. Most average ladies need about 50-100 grams, no more, fyi. You have to self experiment a little to find what is right for you. The idea is that protein can turn to sugar if someone eats more than they need, then the sugar spikes blood glucose encouraging fat storage. 2. Eat More Fat I used to see this all the time in clients, I say add more fat and people add a tsp of evoo to their salad, NO!!! I am talking about seeing fat as a food group not a side item. Avocad Continue reading >>

Ketogenic Diet Faq

Ketogenic Diet Faq

With all the new people finding, switching, and transitioning into a low carb diet, I figured it was about time I put together an FAQ on all the common questions that are asked when someone is starting out. I don’t go too in depth in the answers, but I tried to give a direct answer and then link to a more in depth article on the topic to help you fully understand it. If you have any other questions you’d like to be added, changed, or are unsure about – please feel free to leave a comment below so I can fully explain, or make changes to the answers on this page. Best wishes, and to all the new people out there – good luck and happy dieting! Frequently Asked Questions Click any of the questions below and it will take you to the answer. How Long Does It Take To Get Into Ketosis? A ketogenic diet is not a diet that you can whimfully choose to go on and off of at any point. It takes time for your body to adjust and go into a state known as ketosis. This process? Anywhere from 2 – 7 days, depending on your body type, activity levels, and what you’re eating. The fastest way to get into ketosis is to exercise on an empty stomach, restrict your carbohydrate intake to 20g or less per day, and be vigilant with your water intake. To improve the rate at which you enter ketosis, there is a method called Fat Fasting. I’ve written an article on Fat Fasting on a Ketogenic Diet and everything involved with it. Make sure that if you use this method, it is only for a few days, otherwise it can bring harm to you. Where Can I Find Low Carb Recipes? Everywhere on the internet! There’s recipes on almost every health website nowadays, and a quick Google of what you want will definitely help you out. You can even convert high carb recipes that use sugar or fruits in them to low c Continue reading >>

How Long Can You Stay In Ketosis Safely?

How Long Can You Stay In Ketosis Safely?

Are you looking for a diet for weight-loss or fat-loss? If so then you might be interested in ketosis. The question is whether you can stay on it permanently. That’s because it’s critical for any ‘diet” to become part of your everyday life and eating habits. It’s important to first understand what it is all about. It’s a natural state of the human body when it’s fueled almost 100% by body fat. This state takes place during a low-carb or “keto” diet as well as during fasting. It’s important to understand how this process is related to fat loss. The term originates from the fact that the human produce produces tin fuel molecules known as “ketones.” When the body doesn’t have enough blood sugar/glucose it gets energy from this source. The body produces chemicals when it gets a very low supply of carbs and a moderate amount of protein. The liver’s fat produces ketones then the body and brain use it for fuel. The process is especially important for the brain since the organ can only run from glucose/ketones. Medical research shows that early humans probably experienced the state very often. The reason is that hunter-gatherer societies ate a high-meat diet and had less access to carbohydrates than modern humans. As a result human bodies evolved so they could get energy from fat even though it mimicked starvation mode. Today there are various reasons why people use the ketogenic meal plan. Some of the most common ones are to lose weight or control epilepsy. The firm supporters point out the health benefits of the diet but others note that it’s a dangerous “hack” of the body’s regular metabolic system. These are the benefits to this process: Less eating due to no appetite More fat loss from abdominal cavity Lower blood sugar/insulin levels Lo Continue reading >>

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