“What is Ketosis and Why a Ketogenic Diet?”

Could your biggest breakthrough be waiting for you right here?

I am SO glad you stopped by today!

I’ll bet you’re wanting to know all about this “best kept secret”…

The truth is you are experiencing it right now.

You see, your goal to get a life with less stress and more joy says something about you.

Something specific…

Dear Friend,

Firstly, I don’t want you to read this just because it’s free content, anyone can do that…

I want you to read because you really want to make a significant change in your life…

Because you’re determined to reach your goals.

And because you won’t let any person, any excuse or any obstacle get in your way.

10 Signs of a sluggish metabolism…

Hard to lose weight

Hard to stay lean

Often feel tired/drowsy

Body aches and pains

Hungry between meals

Unattractive body shape

Easily fatigued

Flabby or weak muscles

Bags or circles under eyes

High stress or anxiety

Does any of the above sound familiar?

Ketosis or ketogenic diet is a high-fat, adequate protein and low-carbohydrate diet…

Generally carbohydrates in food contain glucose which the body utilizes as a primary source of energy.

Ketogenic diet isn’t really a diet it’s more a way of eating designed to have a low intake of carbohydrates.

The result is the body looks for alternative sources of energy…

Ketosis occurs when the body is in a state of low carbohydrate in the diet.

The liver converts the fat into fatty acids and ketones and replaces glucose as an energy source.

On a ketogenic diet, the body utilizes fats stored in the body as a source of energy.

Insulin levels will drop and fat burning will increase as it is on demand.

As a result, the body has a steady supply of energy while weight decreases over time.

Benefits of Ketogenic Diet

Note: For patients who are obese, ketogenic diet helps to lose weight and burn fats.

Below are other benefits of a ketogenic diet…

1. Improved Weight Loss

In a low-carbohydrate diet, the body does not store insulin as an extra energy source.

Instead, it uses existing fats in the body for energy expenditure.

In a high-fat and adequate protein diet, food consumed are heavy and tend to be filling.

So it diminishes hunger and overeating of empty calories such as sweets and junk foods.

2. Reduced risk for Type 2 Diabetes

Eating foods low in carbohydrates reduces the amount of sugar in the blood.

So if there is a low intake of carbohydrate-rich foods, sugar levels in the body are managed and controlled.

3. Increased Physical endurance

In a high carbohydrate diet, fat stores are not available as the body relies on insulin to fuel the body.

The body’s supply of stored carbohydrates lasts only for a couple of hours.

This results into refueling the body to have a constant source of energy.

In a ketogenic diet it can increase physical endurance.

This happens because the body has constant access to all energy sources by fats stored within the body.

Since there are a lot of fats stored in the body…

A person can endure long, physical and strenuous activities without the need for eating constantly.

4. Increased levels of HDL or “good cholesterol”

In the body, we have HDL (High-Density Lipoprotein) and LDL(Low-Density Lipoprotein).

These lipoproteins carry cholesterol in the blood.

LDL carries cholesterol from the liver…

And to the rest of the body while HDL carries cholesterol away…

And to the liver which is reused or excreted.

Studies have shown an increased level of HDL can lower the risk of having a heart disease.

5. Reduced Blood Pressure

An elevated high blood pressure or hypertension increases the risk for many diseases.

These can be heart disease, stroke and kidney failure.

In a high-insulin diet, salt and fluid tend to accumulate increases blood pressure.

High levels of insulin can also cause tissue within blood vessels to thicken.

This may also lead to a high blood pressure.

In a ketogenic diet, the body is discouraged from accumulating fluid…

And increases elimination of salt via urine which significantly decreases blood pressure.

What’s in a Ketogenic Diet?

A ketogenic diet consists of high fat, moderate protein and very low carbohydrates:

70% of fats
25% protein
5% carbohydrates

Ideally, there should be a low intake of carbohydrates maintained below 20 grams.

The fewer carbohydrate intake the faster the body will undergo ketosis.

Carbohydrates can be limited and should only come from vegetables, nuts, and dairy.

How many carbs can you eat and still be in ketosis?

In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day.

And very rarely over 100 grams per day…

Most people experiencing ketosis claim to have reached this state at about 20-50 grams of net carbs per day.

Here are some foods you should avoid:

Refined carbohydrates – bread, pasta, cereals…

Starch – potatoes, legumes, beans, yams…

Sugar – honey, agave, maple syrup…

Fruit -apples, bananas, oranges…

Here are some foods you should eat on a ketogenic diet:

Nuts and seeds – walnuts, macadamia, sunflower seeds, pecan, almond, hazelnut…

Vegetables – cauliflower, broccoli, asparagus, cucumber, zucchini…

Meat – poultry, eggs, fish, beef, lamb…

Sweeteners – stevia, monk fruits and other low carb sweeteners..

Oils – coconut oil, high-fat salad dressing…

Dairy – heavy cream, cheeses, butter, cream cheese, mayonnaise…

Leafy greens – spinach, kale, lettuce…

Drinks – coffee, coconut water, diet soft drink, tea, wine…

Fruits – coconut, plum, lemon…

Berries – raspberries, blackberries, plum, kiwi, clementine, strawberries…

You might want to consider a powdered protein source as well.

IT’S not necessary, however it makes it easy to use powdered broth.

A powdered broth is similar to a protein drink.

How to Know if Your Body Is in the State of Ketosis

In a state of ketosis your body will experience the following…

1. Fruity breath – Because of high amounts of ketones in the body, it can make a person’s breath smell fruity.

It’s almost similar to the odor of a nail polish remover…

2. Dry mouth and increased thirst – people who are on a ketogenic diet tend to feel that their mouths are dry.

So it is essential that a person should be adequately hydrated.

3. Reduced Hunger – Because of a low carbohydrate intake there is a less tendency for unnecessary cravings.

4. Increased energy – this is due to fats being constantly burned as a source of energy.

Common Side Effects of Ketogenic Diet

How long does it take to get keto flu?

First of all remember it won’t last forever.

Low-carb flu usually lasts around 3-5 days.

Side note: It could be 1-2 weeks for some unlucky people with high metabolic resistance.

What is the keto flu?

Many people (not everyone) who starts low carb diet experiences what’s called keto flu or induction flu.

Usually 1 to 3 days while the body is adapting to burning ketones instead of glucose.

The basic symptoms are:

Headaches – a high-protein and low-carb diet may also cause dizziness, weakness and fatigue.

Because this type of diet often limits or eliminates high-fiber foods like whole grains and produce.

Cramps – this is due to lack of minerals like magnesium in the body.

In order to avoid this, make sure to increase in water intake and incorporate salt into your food.

Constipation – mainly a result of dehydration.

An increase in water intake can reduce the risk of having constipation.

Vegetables high in fiber also addresses constipation issues.

Heart Palpitations – when the body is adapting to ketosis…

The heart has a tendency to beat faster and harder.

This is normal…

If the problem persists, increase water intake and incorporate enough salt in the diet.

Why Start a Ketogenic Diet Today?

A ketogenic diet consists of high-fat, moderate protein and low-carbohydrates.

This way of eating can significantly improve the overall health of a person.

Examples are body weight, blood sugar, blood pressure and others…

In a ketogenic diet it is recommended to use a strict implementation.

And commitment are needed in order to achieve healthier and better version of yourself.

A quick trip to health professional is also recommended in order to achieve desired results.

At the end of the day…

It’s not the size nor the shape of the body matters.

Your overall physiological and mental health should always be above the figures and sizes.

The ONLY way to lose fat, keep it off for good is to strengthen and tone muscles.

Really it’s all about re-setting and re-tuning the metabolic rate.

This is directly linked to lean body mass.

And this is why resistance training is CRUCIAL for losing fat.

Yes the best and proven long term solution.

NO, not running yourself into the ground with endless cardio…

In fact, absolutely nothing burns more fat than basal metabolic rate.

Yes basal metabolic rate accounts for 70% of calories burned every single day.

No single food or any other “diet” will ever even come close to experiencing this impact.

And the ONLY way to BOOST metabolic rate to burn 24/7 …

Even while you’re sitting on couch is by exercising smarter, not harder.

Ketogenic Diet

References

1. Gaesser, G. A. (2013). Big fat lies: The truth about your weight and your health. Gurze Books.
2. Grundy, S. M. (1998). Multifactorial causation of obesity: implications for prevention. The American journal of clinical nutrition, 67(3), 563S-572S.
3. How crash diets harm your health.http://www.cnn.com/2010/HEALTH/04/20/crash.diets.harm.health/
4. Donnelly, J. E., Pronk, N. P., Jacobsen, D. J., Pronk, S. J., & Jakicic, J. M. (1991). Effects of a very-low-calorie diet and physical-training regimens on body composition and resting metabolic rate in obese females. The American journal of clinical nutrition, 54(1), 56-61.
5. Davies, H. J., Baird, I. M., Fowler, J., Mills, I. H., Baillie, J. E., Rattan, S., &Howard, A. N. (1989). Metabolic response to low-and very-low-calorie diets. The American journal of clinical nutrition, 49(5), 745-751.
6. White, J. V., Guenter, P., Jensen, G., Malone, A., Schofield, M., Group, A. M. W. (2012). Consensus statement of the academy of nutrition and dietetics/american society for parenteral and enteral nutrition: characteristics recommended for the identification and documentation of adult malnutrition (undernutrition). Journal of the Academy of Nutrition and Dietetics, 112(5), 730-738.
7. Brownell, K. D., & Rodin, J. (1994). Medical, metabolic, and psychological effects of weight cycling. Archives of Internal Medicine, 154(12), 1325-1330.
8. Brownell, K. D., Greenwood, M. R. C., Stellar, E., & Shrager, E. E. (1986). The effects of repeated cycles of weight loss and regain in rats. Physiology & Behavior, 38(4), 459-464.
9. Koffler, M., & Kisch, E. S. (1996). Starvation diet and very-low-calorie diets may induce insulin resistance and overt diabetes mellitus. Journal of Diabetes and its Complications, 10(2), 109-112.

Would You Believe It’s All About Fiber?

Want a surprisingly simple, yet healthy tip which gets results? Great, you cannot overlook the simplicity and importance of fiber…

Fiber is a natural substance found in plants.

And fiber can help lower blood sugar and cholesterol…

Keep reading for facts about fiber you probably already know about, yet aren’t using daily.

Dear Friend,

Dietary fiber adds bulk to your stomach and because it is light, fiber makes you feel full faster.

And can help with weight control (we’ll talk about the benefits in a minute)…

Fiber aids digestion and helps avoid constipation.

Dietary fiber is the type of fiber you can eat which is found in fruits, vegetables and grains.

Dietary fiber or roughage is the indigestible portion of food derived from plants.

Fiber has two main components:

Soluble fiber dissolves in water and fermented in colon as gases and physiologically active byproducts.

Soluble fiber can be prebiotic and viscous…

The main benefits you’ll readily get from dietary fiber includes improvements in the cardiovascular and digestive system along with providing a high degree of satiety.

Unfortunately, in today’s world of fast foods and over eating of processed foods.

Fiber is often overlooked or just plain hard to come by so do any of these sound familiar:

• Constipation
• Diarrhea
• Embarrassing gas
• Painful bloating
• Stomach cramps
• Painful bowel movements
• Hemorrhoids from pushing
• Excessively bad smelling stool
• Burning acid reflux
• Excessive visits to bathroom

Fiber may be able to safely eliminate your problems and keep them away.

And even if you’re not currently suffering from any of those issues, fiber can help keep your colon healthy and free of toxins.

Want a healthy digestive system?

Fiber’s primary role in the body is going to be to help promote a healthy digestive system.

Fiber does this by helping to keep intestines in proper working order and slows down the accumulation of cholesterol along intestinal lining.

Do you really want to lower your bad cholesterol levels?

Another benefit to high fiber foods is they help decrease the level of LDL cholesterol.

You might be surprised at the scientific evidence with healthy effects achieved on reduced heart disease, diabetes and hypertension that’s seen in blood tests.

Fiber does this by binding with dietary cholesterol you eat and while it’s in the small intestine it’s doing it’s magic by removing it from your body.

Who knew a high fiber diet can actually be a very good defense against heart disease?

Fiber and weight loss for women…what is the connection?

Women which consume high fiber on a regular basis generally maintain a much lower weight than those who don’t.

The simple reason is these women typically eat fewer total calories as a result.

Eating fiber from various sources like seeds and nuts adds bulk to you digestive process.

You already know fiber takes a long time to be digested by your body, right?

And that means you’ll stay feeling fuller longer than if you would have done without fiber.

Bottom line, at the end of the day, total calorie intake determines weight gain or weight loss, so fiber is absolutely essential for weight loss.

Are you getting enough fiber?

It’s suggested, when it comes to being sure you’re getting enough fiber, see if you can add on average 14 grams per 1000 calories you eat…

Most women can tolerate between 1500 and 2000 calories, depending on your body weight and daily activity levels, so this translates to 21-28 grams of fiber total.

Tip: Increase your intake slowly…

There can be too much of a good thing, right?

Ddon’t go overboard with fiber because the results can move food through the intestines too quickly, which means fewer minerals get absorbed from foods you eat

Too much fiber can also produce in gas, bloating and cramping, especially when fiber intake is dramatically increased overnight…

Make sure if you have not been eating much fiber in your nutrition plan at all in the past few months, increase your daily intake slowly over time (spread it over 1-3 months). Why?

Because if you go from eating very little fiber a day to getting a very high dose, you most likely will suffer from extreme digestive upset and that doesn’t feel good at all.

Try and increase consumption over the period of a few weeks to ease into this process.

Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down the by the body.

It’s good to eat oat bran, oatmeal, beans, peas, rice bran, barley and fruits.

Insoluble fiber, on the other hand is not digested by the body, still it helps to slow down gastric emptying, causing a satisfying increased feeling of fullness as mentioned above.

This is what provides the biggest health benefit when it comes to weight control for you.

Good sources of this fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, brussels sprouts, cauliflower and apples.

So, be sure you do not overlook the importance of fiber in your nutrition plan.

The best high-fiber foods?

Tip: The amount of fiber in these foods can vary slightly between the raw and cooked versions.

Split Peas
Fiber: 16.3 grams per cup, cooked.
Suggest: Spinach and Yellow Split Pea Soup

Staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews and dhals.

South Asian is the best kind of comfort food: healthy, satisfying and super filling.

Lentils
Fiber: 15.6 grams per cup, cooked.
Suggest: Lentil Quinoa Burgers with Sautéed Mushrooms

Lentils are kitchen all-stars, take less time to cook, are more versatile than other legumes.

This takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro and walnuts.

Black Beans
Fiber: 15 grams per cup, cooked.
Suggest: Black Bean and Sweet Potato Chili

Sweet potato pairs perfectly with smokiness of chipotle peppers, adds even more fiber to this hearty bean dish.

Loaded with complex carbs, protein, great cold-weather stew is perfect post-workout meal

Lima Beans
Fiber: 13.2 grams per cup, cooked.
Suggest: Leek and Lima Bean Soup with Bacon

Lima beans might sound unappetizing, yet when cooked in bacon fat, paired with leeks, puréed into a soup and topped with sour cream, they’re pretty darn delicious.

Artichokes
Fiber: 10.3 grams per medium vegetable, cooked.
Suggest: Roasted Artichokes

Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most kitchens (perhaps because they look a bit prickly).

Get creative and try this simple recipe with lime, garlic and black pepper.

Peas
Fiber: 8.8 grams per cup, cooked.
Suggest: Scallops on Minted Pea Purée with Prosciutto

Puréeing veggies is a great way to squeeze extra nutrients into any meal.

This comes together lightning-fast, is filled with protein, omega-3s and plenty of fiber.

Broccoli
Fiber: 5.1 grams per cup, boiled.
Suggest: Broccoli Fritters

This is a family-friendly dish and is pretty simple.

To make the fritters, just combine onion, garlic, broccoli, eggs and almond meal.

Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting.

Brussels Sprouts
Fiber: 4.1 grams per cup, boiled.
Suggest: Hoisin Glazed Brussels Sprouts

Try this Asian twist on the old standard as this meal carries tones of ginger, sesame and peanut which really helps keep you coming back for seconds and maybe thirds.

Raspberries
Fiber: 8 grams per cup, raw.
Suggest: Raspberry, Coconut and Oat Macaroons

Raspberries aren’t a hard sell, they’re basically nature’s delightful candy.

Simply add coconut, oatmeal and vanilla for a healthy dessert that pleases any palate.

Blackberries
Fiber: 7.6 grams per cup, raw.
Suggest: Blackberry Lemon Salad

This salad successfully mixes sweet and savory and makes use of blackberries, lemon, scallions and dill to great effect.

Avocados
Fiber: 6.7 grams per half, raw.
Suggest: Chicken, Black Bean, Avocado and Radish Salad

Very few foods deserve the title of “super food” more than the humble avocado.

Jam-packed with vitamins, fiber and healthy fats.

Pile it on top of this low-carb, Mexican-inspired salad to add some creamy goodness.

Pears
Fiber: 5.5 grams per medium fruit, raw.
Suggest: Herb-Roasted Pork Tenderloin with Pears

Simple and inexpensive way to experiment with an unusual flavor combination.

Pork works well with sweeter flavors and high sugar content of pears makes them easy to caramelize.

Bran Flakes
Fiber: 7 grams per cup, raw.
Suggest: Vanilla, Honey, and Yogurt Smoothie with Bran Flakes

Short on time? Whip up a nutritious smoothie and take breakfast to go.

This shake is a healthy and delicious way to get plenty of fiber and a hefty amount of protein, all in one glass.

Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked.
Suggest: Avocado Pesto Pasta with Peas and Spinach

Use the right sauce, whole-wheat pasta is indistinguishable from its high G.I., white-flour cousin. Mix in avocado to add a wonderful creaminess to your pasta without using dairy.

Pearled barley
Fiber: 6 grams per cup, cooked.
Suggest: Pearl Barley Risotto with Roasted Squash, Red Peppers and Rocket

Barley is a chewy, nutritious grain which contains more fiber than oatmeal and brown rice.

Barley can be used in soup, salad or tea, try tasty risotto with seasonal fall vegetables.

Oatmeal
Fiber: 4 grams per cup, cooked.
Suggest: Carrot Cake Oatmeal

Use one tablespoon of maple syrup per serving for a guilt-free way to indulge in breakfast and great start to the morning.

Plus this is packed with fiber-friendly oats, carrots and coconut.

If you do get your fiber consumption levels in line, you will most definitely notice a change in how you feel and more than likely a change in how you look as well.

Fiber is a type of carbohydrate your body can’t digest.

When you eat carbohydrates, most of the carbs are broken down into sugar molecules, fiber cannot be broken down into sugar molecules.

And instead it passes through your body undigested, (fiber acts like a digestive tract broom, sweeping and moping up at the same time).

Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

Fiber along with adequate fluid intake moves quickly and relatively easily through your digestive tract, so knowing what you know are you going to add more fiber to your diet?

Fiber