The Keto Diet is one of the more prominent diets around right now; backed by celebrities like Kim Kardashian and Halle Berry, and even author/efficiency guru Tim Ferris. Because of its healthy effects on the brain, the Keto Diet dates back almost 100 years ago as a method for treating those with seizures. The Ketogenic diet is recognized as healthful for those with diabetes. However, its mainstream popularity is also on the rise as many people have found the Keto Diet can help aid in dropping pounds, boost their ability to focus, and give an increased competitive edge for athletes.

Perhaps the Keto Diet is novel to you; you’re probably wondering what it’s all about?

Basically, the Keto Diet is all about transitioning your body into ketosis. What, precisely, is ketosis? The brain and the body operate on carbohydrates; however, when there is a shortage of carbohydrates, you are also able to transform fat into fuel. Ketones are created during this process. The three unique ketones derived via ketosis are called: acetoacetate, beta-hydroxybutyrate, and acetate.

With a few different ways your body can attain ketosis, the most straightforward way is by simply fasting; however, if you enjoy eating snacks as much as I do, that might not be your method of choice. Another way to is by lowering the carbs and upping the fat in your diet. Ketosis generally begins after a few days of consuming fewer than 50 grams of carbs per day.

 

The next question is logically, how do I know if I am in ketosis or not?

There are a handful of processes to test this and they relate to the different type of ketones produced. Let’s weigh the pluses and minuses of each method. The two prevalent ways of testing to see if your body has moved into ketosis are blood and urine testing; along with breath testing being a third, less common method.

Breathe testing is essentially a breathalyzer measuring for the ketone acetate. Acetate is created by an exchange of gasses in the lungs, so your breath can give an indication of ketosis. This system can accurately tell you if you’re in a slight state of ketosis, but it doesn’t provide any specific details regarding your ketone levels. One of the pros of this method is there’s no bodily fluid required; however, because it’s generally less reliable, this mode of testing is not recommended.

This next method measures for acetoacetate which is found in urine. This method is pretty quick and easy; test strips can be found on Amazon for about $8 for a hundred-count box. When you first move into ketosis, acetoacetate levels will be high; however, when you maintain a state of ketosis these levels will drop. This can impact your readings, causing it to appear as if your body is producing less ketones when in fact you’re in a deeper state of ketosis. For this reason, urine testing is only accurate to a certain extent. It will provide enough information to know if you’re in ketosis, but not enough detail to precisely measure your ketone levels.

This brings us to the last method of testing which measures for beta-hydroxybutyrate (BHB) levels in the blood. Blood testing is far and away the most accurate method of testing ketones. Blood tests deliver extremely precise readings every time which is definitely a plus. However, the equipment and test strips necessary can be expensive. You’ll need a glucose testing monitor. (You can get something like the DSS Precision Xtra for approximately $35.00 on Amazon.) The monitor itself isn’t where the bulk of the cost lies, the test strips are around $5-$10 for each one. You can see how daily testing could get expensive.

When reviewing the testing methods, you also may want to do some research as to what ketone level you’re shooting for. Knowing this will help you decide how detailed your readings need to be. Experts recommend anywhere between 0.5mmol/L to 6.0mmol/L depending on your goals.

In conclusion, if you’re going for truest ketone level reading, blood testing is the best choice. If you’re looking for a cost-effective daily method, the urine test strips will meet your needs. Ultimately it comes down to your medical and financial needs, and those concerns can be addressed by your family doctor.

Introduction

There are a myriad of weight loss regimens out there, and with each serving up its own idea of Valhalla and the Seventh Heaven, it is easy to lose sight of which one really checks all the boxes in terms of effectiveness and convenience. Throw that in with the fact that no one can really try out all the fad diets weight loss gizmos that are on offer and you get the hang of the conundrum.

Amongst the plethora of weight loss diets that today’s world is awash with, the Ketogenic diet and the Atkins diet are two low-carbohydrate diets that get most of the attention when it comes down to effective ways of shedding those extra pounds. And due to popular demand, they will be now be juxtaposed so as to get a better idea of the pros and cons of each of the diet. With a combination of striking similarities and daunting differences, here’s a faceoff between the Ketogenic diet and the Atkins diet.

 

What’s Common to Both Diets

Both diets are similar in a number of ways. Central to their efficacy is their ability to induce ketosis; a condition in which the body resorts to the production of ketones as a primary source of energy instead of sugar. Since ketones are produced from fats, both diets are quite adept at using very small amounts of carbohydrates and ironically, high amounts of lipids, to burn fats and produce energy.

In addition, both the Ketogenic and the Atkins diets are laden with fats, a good amount of protein and little or no carbohydrates. Essentially, they are both low-carbohydrate, high-fat and moderate-protein diets. This strict dietary schedule makes both diets ideal for dealing with lifestyle weight diseases like diabetes, obesity and even polycystic ovary syndrome (PCOS). The incorporation of lipids as the diet’s staple is the most striking similarity between both diets.

 

How they Differ

Aside the differences in their nutritional formulation, history places both diets at different ends of the divide. The ketogenic diet existed as many as 50 years before the Atkins diet, gaining traction around as early as 1924 – way before the Atkins diet became a thing in the 1970s.

On the nutritional front, despite the fact that these two diets keep close tabs on fats, they go doing this quite differently. One of the differences between both diets is that total carbs are the focus of the Ketogenic diet, whereas, the Atkins diet concerns itself with net carbs.

They also differ in the amount of protein incorporated into the respective diets. 1 gram of protein per kilogram of an individual’s weight is specified by the Ketogenic diet while the Atkins diet makes provision for 4 to 6 ounces of protein thrice daily. Hence, the Atkins diet encourages the consumption of more protein.

Lastly, the Atkins diet is known to help people reach ketosis by means of a phase system. This is in contrast to the Ketogenic diet which takes into cognizance the unique needs of every individual for the attainment of ketosis.

 

Health Benefits of the Ketogenic Diet

The Ketogenic diet produces amazing weight loss results in most individuals but contrary to popular opinion, this is not the only benefit that the diet has in the offing. Although weight loss is the most common factor, the diet comes with the added advantage of lowering insulin levels, stabilizing blood sugar, increasing energy, reducing appetite, and even increasing brain power.

The diet is ideal for weight loss because of its proven efficacy at depleting fat stores due to the lower levels of insulin. A combination of the diet and its effects, one of which is increased energy, makes for effective weight loss since individuals are able to engage in different forms of physical activity and exercise. The positive results of this diet is evident in clearer skin, slower aging, and increased mental ability. The diet has also seen a lot of use for people suffering from diabetes and heart diseases because of its proven remedial effects. Its neurological function has also seen it gain traction in the treatment of dementia, Alzheimer’s and even Parkinson’s disease.

 

Health Benefits of the Atkins Diet

The Atkins diet is also beneficial for a host of reasons. It is found to be effective at cutting down on the body’s store of ‘bad’ cholesterol. Elimination of bad cholesterol reduces susceptibility to other infirmities like stroke and heart diseases. This diet is also believed to expedite the weight loss process. It does this by keeping calorie consumption in check, which often results in quick manifestation of results. Control of appetite and stability against spikes in blood sugar and insulin levels for the control of diabetes are other perks that come with the diet.

Summarily, if the goal is to alter your metabolism quickly and efficiently whilst turning your body into something of a fat burning machine, the Ketogenic diet is your best bet. Its principle of strictly counting calories and encouraging some form of physical activity makes it the right choice for weight loss. Since the diet is more of a lifestyle, it makes one immune to the norm of regressing on completion of the diet whilst keeping one healthy and in shape for eons to come.

What exactly are carbohydrates?

Carbohydrates consist of sugar and starch and are what provide the body with energy. These energy sources, known as calories, are chemical compounds composed of carbon, hydrogen, and oxygen. Both simple and complex carbohydrates break down to produce various products, including caloriesand glucose. The body takes items like bread, grains, fruits, cookies, spaghetti, soda, and a variety of other items to use them to feed its cells. Complex carbohydrates, or polysaccharides, take longer to break down. These would include those found in natural food sources, such as fruits, vegetables, milk, and eggs. On the other hand, simple carbohydrates, or simple sugars, are more commonly found in processed foods. These foods include white bread, cakes, almost all pastries, and starchy food. All of these foods collaborate to help the body function properly and to provide energy. When simple carbs are consumed, the body easily converts them into glucose, rapidly increasing blood sugar. This triggers the release of insulin, which is needed in large amounts in order regulate the elevated blood sugar level. Over time, the continuous release of large amounts of insulin can lead to health problems, including diabetes. Complex carbs, on the other hand, take longer to breakdown into glucose, preventing steep rises and drops in blood sugar. Additionally, these carbs may also contribute to burning energy later after consumption, aiding in fat loss.

 

Non-Impact carbs

Non-impact carbs are carbohydrates that have little effect on blood sugar levels. These types of food are considered to be ideal for low-carb diets, since they minimally affect the body’sglucose levels and prevent the need to retain fat. Most non-impact carbs are found in fiber, sorbitol, glycerol, and maltitol. While fiber easily passes through the body and contributes to a healthy lifestyle, the other three substances (maltitol sorbitol, glycerol) have almost no effect.

Non-impact carbs are more difficult for the body to digest. They enter the bloodstream at a slower rate and prolong the amount of energy the body receives. When considering the glycemic index, non-impact carbs can cause multiple health benefits. This is why common diets, like the Keto diet, have started to become a trend. When completing a keto diet,non-impact carbs aid the body in entering ketosis.

 

Impact carbs

Whether a food contains impact and non-impact carbs comes down to the total carbohydrates contained in the food. When calculating impact carbs, fiber needs to be taken into consideration. This is commonly found in vegetables, fruits, beans, and whole grains. Also, sugar alcohol is considered when calculating total carbs. The American Diabetes Association recommends that sugar alcohols should be subtracted from the total carbs. In other words, to find a food’s impact carbs, the total fiberplus the total sugar alcohols should be subtracted from the total carbohydrates. For example, when eating an item that has 30 grams of carbohydrates, 10 grams of fiber, and 3 grams of a sugar alcohol, this particular food would have 17 grams of impact carbs (30-[10+3]=17).

Ketosis, as previously mentioned, is a state in which the body has little to no carbohydrates within it. The theory behind ketosis is that fat, which is used for energy when glucose stores are low,is stored away in the body until it is needed. When the body becomes deprived of carbs, it uses the remaining fat as energy. This can result in weight loss because the body is using the stored fat. Impact carbs during a ketosis diet need to be calculated in order to maintain a healthy lifestyle. Foods that have higher fiber and low impact carbs can also provide various benefits. Fiber helps the body process food faster and can help maintain a healthy cholesterol level.

What to consider with carbs:

The recent trend of consuming non-impact carbs has grown in the past couple of years. Consider the amount of sugar alcohol and fiber needed to maintain a healthy digestive system. Completely eliminating impact carbs can aid the body in entering ketosis, but remember that the body still needs energy in the form of carbohydrates to function. Substituting processed food with a natural, healthy food is the best way to reduce the number of impact carbs.

Keep in mind that completely eliminating any nutrient from a diet (carbohydrates, proteins, etc.) is not the healthiest way to lose weight. Utilizing healthy supplements, simple carbs, and protein replacements can help aid in keeping a balanced and healthy lifestyle. Being active is always the best start to maintaining a proper, healthy, carbohydrate-based diet.

Maybe you’ve been following a ketogenic diet and limiting your carbs. One of the most important parts of a ketogenic diet is reaching the state of ketosis.

In ketosis, your body produces ketones. These ketones are then utilized as an energy source. This works by your body beginning to burn fat instead of sugars. Keep in mind that in a ketogenic diet you are reducing your carbs and sugars. This is how your body begins burning more fat. There simply aren’t enough carbs and sugars to use for energy.

There are a handful of main signs to look for when you’re waiting to reach ketosis. Note that you will likely not experience every single one of these indicators. You might show some of them and not others. This is totally normal, and it depends on your body.

These changes may not be instant, but they will be noticeable after some time. Give your body a chance to adapt to the changes you’re making. Try not to worry if you don’t see any changes overnight. It’s a process and will take a little bit of time!

 

Increased focus

When you achieve ketosis, your body is working on producing more ketones to use as energy. This energy level is greater than the one you might have had with carbs. Because of this, your brain will function more clearly. This can result in increased productivity. Increased focus can also lead to you feeling more alert and more awake.

 

Increased energy

When you’re in ketosis, you will have more energy. As mentioned, you will feel more well-rested and be able to make it through the day more easily. If you frequently take naps, ketosis may reduce those naps. You should feel alert and active during the day if you are in ketosis.

 

Bad breath

Sometimes people will experience a change in their breath, even if they are brushing and flossing as usual. This is because, when you’re following a ketogenic diet, your body is producing more acetone. This can cause your breath to smell a little worse than what you’re used to. This is temporary and will get better once your body adjusts to the changes in your diet.

 

Restlessness

This may not sound like a convincing reason to begin following a ketogenic diet. Luckily, it lasts a very short amount of time. It’s caused by your body’s adaptation to your higher energy levels. If you notice yourself waking up throughout the night or having trouble falling asleep, your body could be in ketosis.

 

Weight loss

One of the biggest reasons that people start using the ketogenic diet is so that they can lose weight. When ketosis kicks in, your body will release the water weight that was previously contained by fat cells. This will lead to rapid weight loss during the beginning of the ketogenic diet. Note that this will decline as your body gets used to the diet.

 

Decreased hunger

With the ketogenic diet, you will be eating more protein and vegetables. This combination leads to the body feeling more full and requiring less food. If you feel like you don’t need to eat as much as you used to, it could be a result of ketosis. There is some speculation that ketones can trigger a signal in the brain to decrease your appetite.

In addition to these signs, you can test your blood, urine, or breath for ketones. There are kits available at your local pharmacy that can be used for these purposes. Here are your options:

  • Blood testing: Use a glucose meter to test your blood for ketones.

  • Urine testing: Use a urine strip, which will change color based on whether ketones are found.

  • Breath testing: Use a Ketonix breath meter, which will pick up whether there are ketones in your breath.

The most accurate and reliable method is blood testing, but this can be pricey. Just use what you can in addition to keeping track of the symptoms listed above.

If you are struggling to figure out whether or not you’re in ketosis, keep track of how you’re feeling throughout the day. It can be helpful to keep a log of your mood, energy, weight and more. You can then compare these statistics from day to day or week to week. From there, you might be able to see more obvious changes.

Sometimes, a ketogenic diet is not strict enough. You might have to make some additional modifications to the diet if you are not noticing any signs of ketosis after a couple of weeks. A more gradual shift into a ketogenic diet can be helpful.

If you are anybody who follows the diet industry, chances are that you have heard about ‘ketones’, ‘the ketogenic diet’, or ‘ketones’.  Whenever you do hear any of these terms, chances are that you also hear talks about a higher fat, low-carb diet.  While in this day and age the norm is a low to no fat diet, the entire concept of a low-carb and high-fat diet may seem insane.  And this is all before most people are confused about what a ketone actually is and how they can help you.  So let’s take a second and learn more about ketones and how they can help you.

What Is A Ketone And What Is Ketosis?

When most people think of the body’s main fuel source, you will normally go straight to sugar, or glucose.  While the body does need to use glucose as a source of energy, what you may not know is that there are certain fats that can be equally, or even superior fuel sources for the human body.  That’s exactly what ketosis is.  It’s the human body’s ability to use fats as it’s main source of energy instead of glucose.

So how ketosis works, is that the body uses fats as its main source of fuel.  When it does this, three bi-products are produced.  The first bi-product is B-hydroxybutyrate, or BHB.  The second bi-product is acetoacetate, which is also known as ACA.  The third bi-product is known as acetone.  All three of these bi-products are known as Ketones.  This process occurs naturally within the body and helps the human body to survive when there is extreme food restriction.

When you start to follow a low carbohydrate nutritional diet, you force your body to look for another way to get the energy it needs.  This is when it will typically start using fatty acids and stored fats to create the energy that it needs.  Your liver will break down the fats and then release ketones into the body so that the brain and other organs are able to produce energy.

The neat thing about ketones when compared to glucose, especially BHB, is that it may be much more efficient as a fuel source for the brain.  And since all ketones are water soluble, if there is an excess within the body, they are simply eliminated when you urine (ACA and BHB), or when you breathe (acetone).

What Are The Main Benefits?

While the ketogenic diet is now a mainstream ‘weight loss’ diet, it first became popular when it was used as a treatment for children who suffered from seizures caused by epilepsy.  This is when the benefits of ketones were first discovered.  But the more research that goes into ketosis grows, the amount of benefits grows larger as well.

  • Blood Sugar Balance and Weight Loss

This is one of the main reasons that ketones have become so popular among the masses.  Ketones work to help improve insulin sensitivity, as well as normalize and lower blood sugar levels, decrease food cravings and even help increase the feeling of satiety.  In fact, those who do have higher levels of ketones are more easily able to step outside the mainstream dieting ideology that having more smaller portioned meals per day is the best way to lose weight.  Because of this increased level of satiety, you are more likely to only eat when you are actually hungry.  This means that the days of counting calories and measuring your food out in advance are a thing of the past.  And it all happens with the same, and sometimes even more significant weight loss.

In fact, the improvement of the blood sugar levels with the help of ketones also help explain why ketones are able to help benefit those with type II diabetes and some women who suffer from polycystic ovarian syndrome.

And if that weren’t enough, ketones have been shown to help athletic performance and increase energy levels.  Since ketones play one of the major roles in increased blood flow, this in turns helps your blood vessels to dilate and be able to carry more oxygen to your muscles.  This then leads to increased performance and even improved motor function performance.  It is due to this that ketones are commonly referred to as ‘super fuel.’  And ketones don’t stop there.  They are actually a powerful antioxidant as well, and help promote and preserve muscle mass as well.

At the end of the day, ketones are something that everybody should want to be benefiting from.  What makes it even better is that you no longer have to rely on your body to make them for you.  With proper supplementation of ketone supplements, you will be able to reap all of the rewards and benefits of ketones on your body, without having to stick to those tough, extremely hard to follow dietary guidelines.

If you’re on a ketosis diet, it will benefit you to know the difference between BHB ketones and raspberry ketones.

The Basic Science of Ketones

When you’re on a ketosis diet trying to lose weight, once your body starts to burn ketones for fuel, you lose weight. It takes a little while to convert from burning carbohydrates to burning fat (ketones).

There are three types of ketones that are burned in the body during ketosis:

  1. Acetoacetate
  2. Beta-hydroxybutyrate
  3. Acetone

These three are created from the breakdown of fat inside the body. They become the source of calories for the person’s energy.

Nutritional supplement researchers have discovered that by adding supplements of the #2 ketone burned during ketosis – beta-hydroxybutyrate (BHB) – the availability of the ketones increases. This means that there are extra ketones circulating in the bloodstream, which can facilitate the ketotic state. It also means there will be a faster weight loss, better ability to concentrate, less inflammation in the body, and better blood sugar levels. Creativity levels also increase when the body is running on ketones.

 

Types of Ketone Supplements That Are Available

Ketone supplements come in four different varieties:

  1. Ketone salts
  2. Ketone oils
  3. Ketone esters
  4. Not real ketones at all

The beta-hydroxybutyrate nutritional supplement is an example of the ketone salts category. This is a supplement where calcium, potassium, or other minerals are complexed with beta-hydroxybutyrate and taste pretty good. They provide rapid energy and of course, increase the body’s ketone levels so you will lose weight faster plus experience the additional effects of running on ketone energy.

Ketone oils are oils such as medium chain triglycerides or coconut oil don’t raise the body’s ketone levels but they are used as a source of energy in the body. They need to be digested first before they can adequately provide energy. Ketone oils provide additional calories that can potentially interfere with caloric consumption needed to lose weight. However, because they don’t contain ketones,

Ketone esters are simply the actual ketone compounds without anything else added. They’re not commonly used as a supplement because they can upset the stomach and cause gas. They would raise the blood levels of ketones but the side effects prevent them from being used.

 

Raspberry Ketones – What They Are

Raspberry ketones fall in the category of Not Real Ketones At All. The chemical structure of ketones is pretty specific – it has a chemical structure of RC(=))R1where R and R1 are carbon-containing substituents.More simply, a ketone is a compound that contains a carbon to oxygen double bond. Thus, there are a lot of different ketones that could and do exist in nature.

Some of these are found in the raspberry; however, they are not similar to the ones that the body runs on for fuel. The bottom line is that you won’t go into ketosis just by consuming raspberry ketones like you could if you consumed BHB. You might lose weight for other reasons such as a placebo effect where you somehow naturally cut your calories by altering your diet but it’s not the tried and true method of allowing ketosis to help you lose the weight.

 

Why You Won’t Get Similar Results to BHB Supplements

Technically and theoretically it’s possible that raspberry ketones COULD help you lose weight, as some animal studies show, but the problem is that it will cost a lot to get the pure raspberry ketone product – one that doesn’t contain fillers and even fake ingredients. Even then, the dosage you would need is so high that it would be unaffordable to sustain, whereas the ketosis diet with a supplement of beta-hydroxybutyrate is more economical plus gets the job done very efficiently.

Raspberry ketones got a lot of hype as a diet supplement when Dr. Oz started talking about the supplement on his television show. Since raspberry ketones were commonly used to flavor ice creams and beverages and even add a raspberry smell to different perfumes and approved by the FDA on their Generally Regarded as Safe list, they were assumed to be easy to market for the diet industry.

Some studies do show that the raspberry ketones are associated with higher levels of adiponectin. This is a hormone that works well to regulate blood sugar levels and metabolism. The molecular structure is similar to that of capsaicin, a medicinal ingredient in chili peppers that raises metabolic rate. So some scientists or health advocates made a jump in reasoning to conclude that whatever chemical structure is similar to capsaicin would also work like capsaicin in the body. This is not necessarily true and more studies have to be done on the matter.

To sum up, if you are on a ketosis diet and want to obtain quicker results of elevating your ketone levels, taking a beta-hydroxybutyrate supplement is a much better solution than raspberry ketones.

As it regards the fitness and health prospects, ketosis is one natural process that a myriad of people are flocking to as of recent. A significant number of studies show that the practice plays a vital role in physical appearance, not to mention the health benefits it has in its offing. And, due to these findings, ketosis is becoming a hot potato and a trend in the health and food sector. Ketosis helps your body convert body fats into compounds; ketones which are then used as the main source of energy. Being able to cure type 2 diabetes, neurological disorders and obesity among other aforementioned merits, the ketosis diet is fast entering the to-do list of a good number of people. If you happen to be one of the prospective practitioners, here are 5 efficacious tips that will get you right into it.

 

Up Your Healthy Fat Consumption

It is gradually becoming a commonplace that fat is a no-go-area for people potentially looking to lose some pounds. Contrarily, that is not the case. Your body’s need to rely healthily on fats makes it vital that you choose the correct foods such as olive oil, butter, avocado oil and coconut oil among others. By all means possible, go for the kinds of oil that are not processed heavily to get the most benefits. Consuming healthy fat is the quickest way to get into ketosis and that’s why it tops the list. So it’s time to update your grocery list and go on healthy fast shopping. Note that extremely high fat intake doesn’t necessarily mean your ketone level will skyrocket. Choose high-quality fat sources, consume them moderately and you are good to go.

 

Reduce Your Carbohydrate Intake

The main energy source that your body is engineered touse is glucose. However, your system is also trained to switch to another source naturally produced by your own body when carb intake is minimized. This new resort then acts as the new engine and fuel with which your body runs. Due to this, you can experience much faster weight loss, making consuming low carb a good way of achieving the feat. Fruits, veggies and the food types particularly produced and recommended for a low carb diet should go on your list. In fact, completely excluding carbs from your diet will accord you a shortcut to weight loss and physical fitness. Do well to stay away from fries, burgers, sweetened bread, pasta, beer, sweetened yogurt, grains, etc. A low-carb diet will also require you to stay clear off starchy fruits and veggies. Raisins, dates and pear aren’t really doing you much good. Cereals and juicy drinks will also do a number on your ketosis.

 

Vamp Up Your Physical Training

If you are looking to maximally accelerating weight loss while sticking religiously to your diet, then exercising regularly is the best move. Working out also puts you in a state where you can better your exercising routines. Hitting the gym piously and efficiently will deplete the store glycogen in your body, which would otherwise be replenished when you consume carbs. But being that you sing low-carb, there will be no conversion to glucose and to glycogen, thusly making your liver responsively increase its production of ketones. Do pushups and take hikes every morning to burn out accumulated fats and boost your energy level. Besides running on a treadmill every now and then, there are a lot of fitness apps you can put into your employ. However, have in mind that starting exercise for the first time can be challenging. While your body is yet adjusting to a rather dramatic diet change, it may be a bit difficult for it to adapt to your exercise system. But, the key is to keep going no matter what. Working out more as part of your daily regimen may not quickly get you into ketosis, but it is undoubtedly an added bonus for getting there faster or staying in it longer.

 

Consume Balance-Level Protein

It is a common knowledge that weight loss can be achieved by reducing carb consumptions and vamping up protein intake. However, the prospect we are discussing here is entirely different. Ketosis requires you to painstakingly watch your protein intake. The good move here is to strike a balance on how much you are consuming, because an excess of it will not be of benefit to you. Have in mind that the process is all about getting the correct balance of fats, magnesium, salts and proteins among others. This initiative will see you into ketosis faster.

 

Fast

In a culture somewhat overly obsessed with food, going without food for some time can be beneficial to your system. You can make the food abstinence an intermittent practice, as that would allow your body to flush out toxins, rejuvenate and boost your rate of metabolism. Fasting will help your body speed up the process of entry into a ketogenic state, and will equally help it stay there for much longer. In this process, do well to respect your appetite and eat when you are truly hungry. Obsession over food will only do a number on you and get you right back to where you started.

 

Consume Veggies

We aren’t saying you should go vegan, vegetarian or Paleolithic. Simply inculcating vegetables and even fruits into your daily diet will help your system a great deal. That is what the ketogenic diet is all about; abstaining from carbohydrates and becoming a stickler for greens. Research shows that simply consuming one water melon a day can help you boost your immune system, digest better and become healthier than you could have predicted. Veggies will also see you through expunging fat and feeling lighter throughout your days. Mind you, there are some starchy vegetables you should beware of, such as corn, potato, sweet yam and beets. Aim for low-carb veggies such as broccoli, bell peppers, zucchinis, avocados, spinaches, cauliflower, asparaguses, green beans, lettuce, garlic, kale cucumbers and Brussels sprouts among others. Low-carb veggies are the type mostly under 150 and as low as 20 grams of carbs per day.