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Description:
The Beginnerâs Guide to the Keto Dietâââââââ
What is the Keto Diet?âââââââ
The ketogenic diet â most commonly referred to simply as âketoâ â is a high-fat, low-carbohydrate diet that puts your body in a fat-burning state known as ketosis.
In ketosis, your body uses body fat, rather than carbs, as its main source of energy.âââââââ
When you eat a diet rich in carbohydrates, your body converts those carbs into glucose (blood sugar) which spikes your blood sugar levels.
When blood sugar levels rise, they signal your body to create insulin, a hormone that carries glucose to your cells so that it can be used for energy.
This is what is known as an insulin spike.
Glucose is your bodyâs preferred energy source. As long as you keep eating carbohydrates, your body will keep turning them into sugar which is then burned for energy.
In other words, when glucose is present, your body will refuse to burn off its fat stores.
The only way to start burning fat is by removing carbs. This depletes your glycogen stores (stored glucose), leaving your body no choice but to start burning its fat stores.
Your body starts converting fatty acids into ketones, putting your body on a metabolic state known as ketosis.
What Are Ketones?âââââââ
The âketoâ in a ketogenic diet comes from the fact that it allows the body to produce small fuel molecules called âketones.â
This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply.
Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and moderate amounts of protein (excess protein can also be converted to blood sugar).
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The liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain.
The brain is a hungry organ that consumes lots of energy every day, and it canât run on fat directly. It can only run on glucose⦠or ketones.
Being fueled mostly by fat, a state called “ketosis”, has many benefits including that you become a fat-burning machine. It’s perfect for weight loss without hunger burning fat 24/7 even when you’re sleeping.
Because it gives you tons of energy, you’ll basically never run out. Why the keto diet has become super popular in the last few years is actually not entirely new.
The foundation of keto is something old that you’ve heard about a million times.
It’s a strict low-carb diet, it’s a gluten-free diet, it’s similar to the paleo diet and it’s very close to the old and well-known Atkins diet. The basic idea is super simple and based on real foods.
But what really is the difference between the other diets and keto?
The History of the Keto Diet
if we’re stripping carbohydrates make such good scientific sense why isn’t everybody doing this? some people may wonder this is so different from the standard of care. Is this safe and effective for me?
In the long term believe it or not many cultures in the world have eaten this way for centuries.
One of them is the Masai in Africa. And they were actually studied, and what did they find they found that in these people their cardiovascular disease rates were incredibly low.
Despite the fact that the majority of what they were eating was fat. Actually saturated fat and their cholesterol levels surprising to so many we’re low as well.
Another culture that’s eaten this way is the Inuits. they’ve eaten a low-carb high-fat diet for centuries. And again what we find is an almost complete absence of type 2 diabetes and even incredibly low cancer rates.
Let’s look at the history of a ketogenic diet in the US. Remember we didn’t always have insulin, and all these medications for diabetes. So what did we do to help people who have this disease before insulin injections became available?
The father of diabetes treatment is considered Dr. Jocelyn. Dr. Jocelyn started treating patients with type 2 diabetes.
Before we had insulin injections and what was his treatment of choice he treated people with a low carbohydrate high-fat diet. And an interesting thing is one of the first people that he treated whose life he saved was his own mother.
With this method this is how we used to approach this disease. we got off track when we had so many medications that seemed like they might be easier, but we now have to go back and ask ourselves are they or did we know a lot back then.
Something many people don’t realize is that a ketogenic diet is used as a treatment for epilepsy in children. When medications either stop working or are no longer tolerated.
This has actually been used for over a hundred years.
So the medical community deems this to be safe to be used in growing children. And a clinical study has looked at the growth and development of children treated with a ketogenic diet for epilepsy and have found that they grow and develop normally so this approach is used even in children.
The Difference Between Keto, Low-Carb, and Paleo.
Many people confuse the ketogenic diet with low carb diets or paleo diets. However, there are considerable differences of which you should be aware.
Keto vs Low CarbA low-carb diet can be anything it wants to be, as long as it is low incarbohydrates. And âlowâ is rarely defined. On a low-carb diet, you simply make random food choices that curb your carb intake arbitrarily.
Since there is no real number, you might still be consuming too many carbs. Most importantly, what the low-carb diet lacks is that all-critical ketonic state that turns carbs into fats and provides your body with a new and effective source of fuel.
This can leave you very hungry and tired.
The ketogenic diet has a specific ratio of carbs to fats to protein. Thismanipulation is critical, and itâs why a low carb diet wonât work as well, if at all.
Keto vs PaleoThe Paleo is also a low-carb-type diet. It is based on the assumption that eating the way our cavemen ancestors did, i.e., meat and no carbs, sugars, or grains, is the healthiest type of diet.
There are problems with this reasoning. First, our ancestors never experienced the kind of diseases that we face.
The ketogenic diet is specifically a âhealingâ diet that is meant to benefit the body in many ways and help prevent diseases.
The paleo diet does not do that. Also, the paleo diet is based on eating meat instead of manipulating the ratio of fats, carbohydrates, and protein to achieve a ketonic state that uses fat as fuel.
The Ketogenic DietBasically, ketogenic is low-carb, but it is much more. There is a reason the ketogenic diet has become so popular. It helps improve your overall wellbeing in addition to helping you lose weight.
You have more energy during the day, and you feel sated and full, thereby reducing the cravings for unhealthy snacks. In essence, you are eating less, but better.
Thatâs what makes the keto diet so unique and successful.
The ketogenic diet is not magic pill made up by some gurus. Countless studies and testimonials are able to back the effectiveness of this diet.
It is ascientifically proven method that balances your bodyâs fat intake to help achieve optimal weight loss.
â©âââââââ Start Reading â©âââââââ
In this guide you will learn
What is the Keto Diet?âââââââ
What Are Ketones?âââââââ
The Difference Between Keto and Low-Carb.
The Difference Between Keto and Paleoâââââââ.
The History of the Keto Diet.
Top 5 Keto Health Benefits.
What can I eat on the Keto Diet?
Foods to Avoid on a Keto Diet.
How to Reach Ketosis by Next Week.
The Ketosis Process: What to Expect.
9 Signs That You are in Ketosis.
How to get started with keto diet?âââââââ
Everyone and their grandmother keep hailing the keto diet like itâs the latest fat loss miracle around. This diet has skyrocketed in popularity and is seen as one of the fastest and most effective ways to lose weight.
However, besides just accelerating fat loss, there are many other benefits that can be accrued by adopting this fat-based diet. Letâs look at 5 health benefits of the keto diet.
Stabilizes your blood sugar levels
The insulin hormone is the main factor when it comes to weight gain. The keto diet is rich in fat and very low in carbohydrates. So, the diet does not spike your blood sugar levels. This in turn prevents unnecessary weight gain because excess insulin will not be shuttled off into your fat stores.
Type 2 diabetes patients will benefit from the keto diet because it will regulate and improve insulin sensitivity, while keeping their blood glucose levels stable.
The keto diet is very low in sugar. Any sugars that you find in your diet will come from fruit (only to be consumed occasionally), which is safe.
Since sugar is the real culprit when it comes to inflammation, youâll notice that the aches and pains you were experiencing has miraculously disappeared.
Once again, this is tied to your sugar consumption. For decades, it was believed that fatty foods raise your cholesterol levels. However, in the latest studies, doctors are discovering that most cholesterol is produced by the body and not a result of dietary choices.
When sugary foods inflame the body, it releases a wax-like substance to cover and protect the cells. This is the bodyâs way of self-preservation. This waxy substance is known as cholesterol.
The keto diet eliminates excessive sugar consumption by eliminating processed foods, etc. As a result, your inflammation drops along with your bad cholesterol levels.
When combined with the healthy fats consumed in the keto diet, this two-pronged approach proves highly effective for reducing bad cholesterol levels and restoring your health.
Most people on the keto diet report feeling more energetic once they are in ketosis. Since the body is burning ketones for fuel rather than glucose, it has ample amounts of bodyfat to tap into.
Not only will the body be burning up fat, but ketones are a cleaner fuel source too. Your moods will be better because your body is not subject to ebbs and flows of glucose.
On a normal diet, youâll crave for carbs when your energy levels dip because the body uses glucose as a fuel source. Youâll not have such issues with the keto diet.
When on a keto diet, since your blood sugar levels are stable and your body is fat-adapted, youâll not be craving food all the time as is commonly seen with other diets.
Many people on a keto diet report not feeling hungry throughout the day because the body always has a source of fuel.
In fact, drinking a coffee in the morning is enough to keep them going until late afternoon.
Once the keto diet suppresses ghrelin (your hunger hormone), youâll be less likely to overeat and your weight will drop easily.âââââââ
What can I eat on the Keto Diet?
While on the keto diet, most of your diet will consist of foods high in fats coupled with a measured intake of proteins and low carbohydrate intake. Some of the food categories allowed in this diet include:
Poultry: Free-range Cornish hen, quail, goose, pheasant, chicken, duck, and turkey.
Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel, flounder, catfish, trout, mahi-mahi, halibut, sole, sardines, salmon, halibut, snapper, and calamari. Always opt for wild caught fish to avoid toxins present in commercially reared fish.
Grass-fed Meat: These include beef, venison, goat, and lamb. Meat from wild animals are also acceptable; however, avoid sausages and meats that come with sugary sauces and those covered in breadcrumbs. Choose the chunks of meat with more fat since they contain less protein and more fat.
Pork: Boston butt, pork chops, ham pork, and loin. When choosing ham, be on the lookout for added sugar.
Bacon and Sausages: Preferably, you should buy these at specialty health food stores. If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars.
Canned Tuna and Salmon: Canned tuna and salmon are okay to consume while you are on the keto diet. However, avoid seafood rich in fillers, breaded seafood, and fried seafood.
Vegetable Protein Powders: Protein supplements such as whey protein, hemp protein, pea, and rice are acceptable.
Whole Eggs: This includes chicken eggs, and quail eggs which you can prepare through any mean desired; fried, soft or hard boiled, deviled, scrambled, or omelet style.
Shellfish: Oyster, mussels, lobster, shrimp, crab (not imitation crab that contains additives), clams, scallops, and squid.
Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy.
* Omega 3 fatty acids from fish such as tuna, shellfish, and salmon
* Fish supplements or krill
* Monounsaturated fats such as egg yolks, avocado, and butter
* Vegetable oils such as olive oil, coconut oil
* Non-hydrogenated beef tallow, ghee, and lard.
In order to make it easier to stick to this diet, be aware of which types of fat your body can tolerate. Many people seem to have zero or very low tolerance of vegetable oils and mayo.
This may be a good thing because most of these oils are rich in omega 6 fatty acids – the kind that is bad for your bodyâs cholesterol levels.
In this case, work with the listed monounsaturated fats to reduce the inflammatory effect brought about by polyunsaturated fats.
Nevertheless, work to balance both fats because you cannot survive on monounsaturated fats alone (You need a lot of fats and oils). Even then, avoid hydrogenated fats such as margarine to reduce the amount of trans-fats you eat.
For these foods, opt for organic ones or better yet, grow your own to avoid all pesticide toxins.
Avoid starchy vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs. Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots).
Vegetables that make it to the list are:
In any case, always go for raw milk products and if you do not have easy access to them, go for the organic ones.
Here are spices allowed on the keto diet:
As you can see from the above very detailed list, keto diet is NOT a highly-restrictive dieting lifestyle, it also offers you a variety of foods to choose from; thus, you should not feel overwhelmed.
However, there are foods you should avoid to achieve optimal ketosis as your body makes the switch from using glucose to synthesizing fats for ketones.
In the next section, we shall outline the foods you should avoid:
Foods to Avoid on a Keto Diet
If you stick to the food listed in the previous section, you do not have to worry about not achieving optimal ketosis.
On the same note, as you increase intake of those foods, you should also be on the lookout for the following foods that may hinder ketosis:
Avoid all grains, whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat). Also, avoid all products made from grains; these include foods such as crackers, pasta, pizza, and cookies.
Avoid refined fats and oils like sunflower, canola, grape seed, corn oil, soybean, and Trans-fats such as margarine.
Avoid milk (only full-fat raw milk is acceptable). For coffee, replace milk with reasonable amounts of cream.
Avoid tropical fruits such as bananas, pineapples, mango papaya, etc., and some high carb fruit.
Avoid factory-farmed pork and fish.
Avoid all artificial sweeteners containing Aspartame, Sucralose, Saccharine, etc.
Avoid alcoholic sweet drinks such as beer, and sweet wine
Now that you know what to eat and what to avoid, is there a way to guarantee faster adoption of ketosis? The answer is yes.
How to get started with keto diet?
âââââââEver since I lost weight with Keto Diet. I help people reach that goal as well. I often hear people fail and I didn’t understand why?
Until I came to the conclusion that they did not work according to an orderly plan.
Many times people hear about keto diet. But most people do not have a plan or guidance. Which is why many FAIL.
I constantly see people who have tried and failed. And when I start talking to them and they try to explain why they failed with Keto, I see the problem straight away, they had no plan.
Without a plan, YOU WILL FAIL.
That is why I have prepared guides to help you.
Over 98,674 people succeeded to lose weight through keto diet using these guides, with more and more joining each day. After much trial and era i’ve created the perfect guide to help you get started.
The first 21 days of any diet are always known to be hard, but with my guide even they will be easy for you.
Together with the guides you will recive over 190 recipes for a succesful keto diet. You will no longer need to look up how to lose weight or how to begin the keto diet, I haved provided you with everything you could need.ââââââââââââââ
âââââââ
ââââââââââââââIâve developed something very powerful for the almost effortless removal of stubborn bulging fatty deposits.
In fact itâs so powerful that, depending on how much youâre overweight, it allows you to lose up to 20 pounds of fat, flab and fluids in just 30 days, and amazing as it may seem.
you can lose this awesome amount of weight, while you are still allowed three very filling meals a day!
Real meals, mouth watering delicious meals, meals that give you that wonderful satisfying feeling that youâve really eaten when you get up from the table.
But, best of all, itâs based on science, factual science, not false claims nor empty promises, and Iâll stake my reputation on it.
⢠NO calorie counting.
⢠NO side effects, natural, gentle, safe.
⢠NO caffeine, or harmful stimulants.
⢠NO nervousness or irritability.
⢠NO Unsafe Pills to take
You see, being an astute student that specializes in weight loss and more notably the Atkins Version of the low carb diet for more than 10 years.
Iâve learned a great deal about how you can successfully destroy your stubborn fat, once and for all! How you can actually shed all your unwanted pounds and inches and reverse years of over eating without the pain and effort you may have thought it once took.
How you can definitely lose your embarrassing fat and flab, even if youâve failed time and time again!
And my number one fat burning secret, the secret that has helped so many overweight people just like you lose weight the easy way can be boiled down to simply this.
No matter what youâve been told â trying to lose weight the hard way, the way that requires tons of effort, deprivation, and lots of will power, just doesnât work!
Itâs not counting calories or even starving yourself that really makes the difference between a fat unhealthy-unattractive body, and a lean, healthy, beautifully attractive body.
Why? Because your body will compensate for radically decreased caloric intake and actually slow down the burning of fat.
And even worse, when you go off your starvation diet, your body will overcompensate and continue whatâs called the âstarvation response,â which in plain words means you can actually gain back more weight than you may have temporarily lost!
Fortunately, thereâs now a way to lose weight that doesnât require counting calories or starving yourself, that doesnât require the deprivation and suffering associated with conventional dieting!
Itâs what I call the easy way to lose weight, and itâs my number one secret for having a beautiful, slim, stunning body
My number one secret for enjoying the rest of your life as a happy, healthy, permanently thin person.
Itâs really quite extraordinary, even if I do say so myself! For your nutritional health and well being, Iâve formulated an entire 30 day low carb diet system that can literally trick your body into burning excess stored fat.
while you happily eat 3 filling meals a day! Itâs a process known to medical doctors, as ketosis and I absolutely guarantee that it works.
The process is literally so effective that it can cause your body to go into an almost non-stop fat burning frenzy while you continue to eat your 3 filling, delicious meals each day.
A fat burning frenzy that virtually destroys stubborn fat from your entire body, even from hard to reach areas like neck and chin fat.
A fat burning frenzy so powerful that I can only recommend that you use the ketosis activating 30 Day Low Carb Diet system for one 30 day cycle at a time! Then you may need to adjust your carb intake upward a bit.
Thatâs right! Itâs a fact! Once you try this powerful and effective method for non-stop fat destruction you may be tempted (because itâs so incredibly easy) to use it longer than 30 days
But I highly recommend that you either, increase your carbs or add a few low carbs snacks in each day, and most importantly, get prior authorization from a professional Medical Dr.
After this you can go back on what I call the Fat Burning Cycle and lose additional pounds.
And even if you have one hundred pounds or more to lose, you can repeat the Fat Burning Cycle as many times as necessary.
Iâm very proud to say, Iâve spent years researching and then carefully developing this diet system that tricks your body into relentlessly burning body fat.
while you continue to eat your full three mouth-watering, real food meals each day. And you should know that the longer you follow the 30-Day Low Carb Diet ‘Ketosis Plan’ the closer you will be in your desire to achieve the beautiful, attractive and healthy body of your dreams!
The real reason why you can actually lose up to twenty pounds in 30 days the easy way is due to the powerful ketosis activating in my diet system.
And with the ketosis activating diet system you get to do the one thing everybody else has told you not to do! You get to eat without counting calories! And I mean EAT! 3 fully satisfying meals a day!
East so much that one of my friends almost fainted in disbelief when she stepped on the scale after just two weeks and witnessed the incredible amount of pounds and inches that seemingly vanished!
Just imagine being able to eat regular meals for an entire month, enjoying yourself like never before, and then fitting into clothes you once thought impossible to wear.
Imagine, thirty short wonderful days and you can kiss up to twenty pounds of fat, flab and excess fluids goodbye.
Thirty short days to a leaner, more seductive body.
Itâs truly the easy way to lose weight!
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THE 28 DAY KETO CHALLENGEIn this program you don’t have to worry about macros at all !!
So many people do keto the wrong way and there is a lot of misinformation that makes keto difficult, and keto should not be difficult.
So I want to make it easy for you.
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It’s for anyone who wants to start the Keto Diet. Or if you have tried keto before and you are looking to get results this is also an excellent program.
With This Guide You Will:
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â Turn Your Body Into A 24/7 Fat Burning Machine
â Be Healthier, Happier & Fitter
â Be At Your Very Best Self, Physically and Mentally.
â Have A High Mental Focus To Be Productive At Work
â Live Longer And Become A Cancer-Proof Superhuman
â Melt That Stubborn Belly Fats
â Most Important, You Will Reach Your Fitness Goals Much Sooner Than You Think!ââââââââââââââ
You’ll also get some FREE bonuses with THE 28 DAY KETO CHALLENGE
â 60+ Quick And Easy To Prepare Keto Recipes
â The Exact Amounts You Need For The Best Results
â Recipes For Each Of The Meals Of The Day
â Great Recipes for Delicious And Healthy Desserts
The first bonus booklet, ketosis – how to get your body into ketosis in less than a week, step by step.
One of the problems that causes people to get in and out of ketosis, they don’t know how to get in and stay in ketosis.
With this booklet you will have a clear way how to get and stay in ketosis.âââââââ
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⢠Simple, step-by-step plans for EACH of the critical moments in which your body can accept or reject the ketosis process. (Most people fail).
⢠A simple tip to get you into ketosis quickly even if you have never been in ketosis before.
⢠The secret to why we should not eat carbohydrates. And what causes our bodies to consume them in the first place.
⢠How can you avoid losing muscle mass when you are in ketosis.
⢠What about cholesterol? Does cholesterol level rise when you are in ketosis?
⢠What you thought about proteins and ketosis is not what you think!âââââââ
⢠3 ways to know if you are in ketosis
The third bonus booklet,âââââââ The Ketogenic Diet Cookbook is a collection of 60+ delicious recipes that are easy and fun to make in the comfort of your own home.
It gives you the exact recipes that you can use to prepare meals for any moment of the day, breakfest, lunch, dinner and even dessert.
You donât need 5 different cookbooks with a ton of recipes to live a healthy and fun lifestyle. You just need a good and efficient one and that is what the Keto Diet Cookbook is.
Thousands of our clients from all around the world are enjoying our recipes while living a better and healthier life.
This book is dedicated to people who already are on the Keto Diet and beginners alike. It’s a collection of fun and easy to make recipes.
Using other cookbooks can be time consuming and hard because you need different book for each of the meals of the day. Not to mention the fact that many recipes are very hard to prepare.
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Taking This Cookbook Will Be One Of The Smartest Investments You Will Make For Your Lifestyle And Health
Once you go through this cookbook you will realize how easy and fun the Keto Diet really is.
The Ketosis Process: What to Expect
While most diets like the Mediterranean diet or paleo diet do not have much of a transition phase, the keto diet has one. It takes about 5 to 7 days for the human body to go into ketosis.
During this stage and process, there will be a few ârepercussionsâ and changes that you can expect to see. Letâs look at what they are.
Perhaps the most dreaded consequence of the keto diet is the keto flu. While it doesnât affect everyone, it does affect enough people to make it something to fear.
The good news is that the keto diet is harmless and any symptoms you may experience are temporary. The common symptoms you may notice are: irritability, brain fog, mood swings, lethargy, constipation, flu-like symptoms, headaches, nausea, etc.
The body is starting to detox and cleanse itself. All the toxins being released and cleared are having a negative effect on the body. This is par for the course. You will feel worse before you feel better.
By the end of the first week, if youâve been following the diet correctly, youâd be in a state of ketosis. You can check this with a ketone meter. âââââââYou should also have gotten over keto flu.
Youâll notice that youâve lost some weight. This may be encouraging but itâs mostly water weight. Since every gram of carbohydrates retains 3 grams of water, after a week on the keto diet, youâll have very little carbs left in your body.
So, thereâs much lower water retention. This explains the weight loss.
Week 3 is where the magic happens. Youâll feel better than youâve ever felt before. Youâll experience more energy, increased mental clarity and a sense of âlightnessâ.
Ketosis is working for you round the clock and burning your fat stores. Youâll notice more weight loss, but this time, quite a bit of the weight lost will be fat and not just water.
You may also not believe the results and wonder if itâs even possible. After all, youâve tried out the other diets and none worked as well. Have faith, it only gets better.
By now youâre a HUGE fan of the keto diet. Youâve lost more weight than you have with any other diet before. The numbers on the scale have dropped considerably. Your friends and family notice that youâve lost quite a bit of weight.
Besides that, you have a ton of energy. You rarely feel tired. In fact, youâre so energetic that you find it hard to sleep. This is one of the downsides of the keto diet. It can affect your sleep patterns⦠but after a while, things will return to normal.
Youâll notice that your performance during physical activities gets remarkably better. You have more energy to expend and feel less tired. Your stamina improves too.
If youâre not on a regular exercise regimen, itâs time to get on one and workout. Youâll find that you enjoy the physical exertion.
After week 6, itâs just a matter of maintaining the diet and staying in ketosis. By the end of month two, youâd have lost so much weight youâd be shouting from the rooftops about the benefits of the keto diet.âââââââ
Ketosis is a state where your body is burning fat for fuel. Usually, there will be ketones in your blood (which is nothing to panic about) and your weight will drop off much faster.
Youâll want to monitor your ketosis with ketone urine testing stripsâââââââ to make sure all is safe.
To reach a state of ketosis, youâll need to train your body to burn fat for fuel. The best way to do that will be to get most of your calories from fat. You daily diet should consist of about 20 to 50 grams of carbs, and 20 to 25% of your calories should come from protein.
All the rest should come from fat. This is a very fat-rich diet. By eating the fats, your body will realize that it doesnât need to retain fat stores. It has ample amounts of fat coming in. So, your body burns your fats more readily.
This is the reason why the keto diet is so powerful. It encourages the body to release the fat itâs clinging on to. There are a few ways you can speed up this process.
Intermittent fasting (IF)
On its own, IF is a very powerful protocol. But when combined with a ketogenic diet, it is unstoppable. You will reach ketosis much faster and burn off the fat at your fullest potential.
Your body will be burning as much fat as it can within a given period.
While you wonât see results overnight, your fat loss journey will be greatly accelerated and youâre losing weight optimally
Engage in daily exercise that will help to deplete your glycogen stores. Ideally, you may wish to consume all your carbs in one meal. In the keto diet, itâll probably not be much anyway.
Once you consume the carbs, your glycogen stores will be filled. The best way to drain them will be to exercise an hour or so after your meal.
If you consume your carbs early in the day, the training session will deplete the glycogen reserves and leave your body in fat burning mode for the rest of the day.
This may seem counterproductive. How does being patient speed up ketosis? Simple. You get out of your own way.
It may take up to a week for your body to reach ketosis. Many people are impatient and expect to be in ketosis after 24 hours or two days. If it takes longer, they try to do more by eating more fat or exercising even harder.
Two things can happen here, you end up in a caloric surplus that leads to weight gain, or you exercise to a point where your body is burnt out. Fat loss becomes even more difficult. The goal is to approach the keto diet gradually and sensibly.
If you follow the rules, you will be in a state of ketosis anywhere from 4 to 7 days. Give yourself that time to adapt.
A ketogenic diet is a slightly tricky one because youâre only in control for about 50% of the time. The rest is up to your body â at least initially. Once you master it, youâll never look back. This is one of the best diets for weight loss. Period.
9 Signs That You are in Ketosis
There are several ways to test and see if youâre in ketosis. You could use urine test strips, a breathalyzer or even a blood test kit where you prick your finger on a lancet and test you blood.
However, if you do not wish to spend any money on resources for testing, you can always look out for a few signs that will be given off by your body when itâs in ketosis.
While it may not be as accurate as a blood test, if youâre following the diet principles correctly and see these signs, itâs safe to assume that youâre in ketosis and just need to carry on what youâre doing to maintain the ketogenic diet.
This is one of the first signs of ketosis. Itâs similar to morning breath when you wake up in the morning in a fasted state. What youâll be smelling is acetone as the body uses ketones for fuel.
You can get over this little problem by drinking water with peppermint or spearmint in it. Alternatively, you could use a sugar-free mint.
2. Decrease in physical performance
In the initial stages of the keto diet, youâll feel a lack of energy and lethargy. This is one of the signs that youâre going into ketosis.
Your body is adapting to the keto diet and while some people may not experience many side effects, most people will face some issues.
If youâre exercising, youâll notice that your performance is not up to your usual standards. Ideally, you should rest during the first 4 to 7 days on a keto diet.
Give your body time to get used to the diet and make the switch from burning glucose to burning fat for fuel.
Another very common symptom of going into ketosis are digestive issues. You may experience diarrhea or constipation. The body is cleansing itself and this is normal.
You may wish to include some fibrous vegetables such as broccoli in your diet to aid with the process. Do note that you shouldnât exceed more than 50 grams of vegetables.
If you suddenly feel like you are more energetic than ever before, youâre most probably keto-adapted and have successfully adopted the diet.
Most people who reach ketosis report a sudden increase in energy and mental clarity.
One of the most common problems with going on the keto diet is insomnia. Itâs also a sign that the body is going into ketosis.
This is normal and once youâre used to the keto diet, sleep will come easily, and youâll feel better rested.
Flu like symptoms are common when youâre going into ketosis. Your body is detoxing and getting used to the change in diet.
Nothing to panic about. In about 5 or so days, youâll not experience anymore symptoms.
The keto diet reduces your appetite. This is especially true when youâre combining it with intermittent fasting.
Since your body is now burning fat for fuel (ketosis), itâs much more efficient and can always tap into its fat stores â unlike people who burn glucose for fuel and always need more carbs and food when their glycogen stores are low.
If your perspiration and urine have a strong smell, youâre probably in ketosis too.
In the first week of the keto diet, youâll find that youâre urinating frequently. Ketosis causes the body to lose a lot of water weight. Since you have less glucose in your body, thereâs less water retention.
Itâs common for people to lose 5 to 10 pounds of water weight in the first week alone.
This is one of the most common signs of ketosis. If you notice that youâre experiencing several of these signs, itâs safe to assume that youâre in ketosis.
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If you are not happy with the result. It doesn’t feel right to keep your money. So I want to make it easy to request a refund.
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Download my e-book THE 28 DAY KETO CHALLENGE, read it, and if you donât like it, then just email me and Iâll give you all your money back. Iâm taking a risk by doing this.
I canât make you give the e-book back. I canât get the atoms back off your computer when you download the digital ebook, so you could just order the e-book, ask for a refund and rip me off, but Iâm going to trust that youâre not going to do that to me.
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If you have read this page until this far, you are most likely …
Serious about transforming your body!
I lowered the price. But I don’t guarantee that if you don’t buy today the price will remain the same.
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Everything is delivered digitally so you can start right away…
You are just one step away from getting the body that you wanted.
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All you have to do is simply apply this diet to start turning your body into a 24/7 fat burning machine.
How will you get the books?
Like I said, these are ebooks, so there’s no need for your address. You will receive them in PDF format, you can read them on your computer or tablet or from your phone.
After you pay, you’ll be taken to a download page. Where you can download all the books immediately. And start the keto diet.
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THE 28 DAY KETO CHALLENGE
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