Avoid ALL Keto Side Effects

We will learn how to avoid all keto side effects. Many people are afraid of experiencing the keto flu or other side effects when going on a ketogenic diet. However, if you start on the healthy version of keto from the beginning, you should not experience any adverse side effects.

If you do the Healthy Keto plan you should not have effects. Here is one of the Healthy Keto videos https://2healthyhabits.wordpress.com/2021/02/05/how-to-start-keto-correctly-for-beginners/

Here Are The Symptoms And Remedies For Common Keto Side Effects:

Continue reading “Avoid ALL Keto Side Effects”

Fast Fat Loss For Slow Metabolism

This tip is recommended for people who have done the keto (Ketogenic) diet for a while and are plateaued, stuck, slow and doing one meal a day.  It is for those people who are trying to lose weight and have been doing lots of past dieting and created a slow metabolism – you need to extend your fast longer and longer. If you are fasting and your body is burning fat with no hunger, why eat? Your body IS eating its own fat and when you eat you shut down this process.

This video is not meant for the new person starting keto. This video is for the person who has done keto for a while and they are plateaued.

If you are new to keto, please watch this video, How To Start Keto Correctly – For Beginners 

Continue reading “Fast Fat Loss For Slow Metabolism”

Can the Keto Diet Decrease Your Fitness Performance?

Can the Keto Diet Decrease Your Fitness Performance? No.

Dr. Berg refers to studies that demonstrate the increase in performance for athletes. I was unable to find the link to the studies he referred to.

In this video Dr. Mercola interviews Dr. D’Agostino who tells us how the Ketogenic diet increased the performance of navy deep sea divers. Here is the link, Dr. Mercola and Dr. D’Agostino on Ketogenic Diet https://www.youtube.com/watch?v=5LDc5TxOcvA

When you run your body on ketones, you get less oxidative stress, meaning that your organs and tissues don’t break down as easily.

Two of the top ultra marathon runners are on keto. One of them, Zach Bitter, took the US record for a 100-mile event, done in 11 hours and 40 minutes.

Continue reading “Can the Keto Diet Decrease Your Fitness Performance?”

Can You Get Fat on Too Much Protein?

When you consume protein, you trigger two hormones: insulin and glucagon. These are opposing hormones.

While insulin stops fat burning, glucagon increases fat burning. This is why consuming too much protein does not cause you to put on fat on keto.

So if you are replacing carbs with protein, you are most likely not going to put on more weight.

However, too much protein can…

• Slow down ketosis

• Cause sleepiness

• Cause bloating/constipation

• Lower sleep quality

• Cause indigestion

• Increase kidney or liver damage

Adding in intermittent fasting can help lower these side effects.

Continue reading “Can You Get Fat on Too Much Protein?”

Part Two: Will This Break or Not Break My Fast: DEEP DIVE

In part one, we covered the benefits of lowering insulin, fat burning and autophagy.

Part two will cover a list of food and drinks people can or cannot have while fasting and their effects on insulin, ketones and actual weight loss. (Start the video at the 6:50 minute point)

Here is a list of food and drinks and we are looking at insulin, ketones and actual weight loss.

Coffee.                        Coffee is going to have an insignificant effect on insulin. There is hardly any carbs, protein or calories. It will have a zero effect on ketones, weight loss or weight gain. If you consume a tremendous amount of coffee with all the caffeine it could increase cortisol and activate insulin.  Stress can make you fat because stress mobilizes your own protein, which then will be converted into sugar, which then could raise insulin too.

Continue reading “Part Two: Will This Break or Not Break My Fast: DEEP DIVE”

Part One: Will This Break or Not Break My Fast: DEEP DIVE

Types of fasting:

 • Water fast – No eating and only drinking water (no vitamins, coffee, etc.)

Continue reading “Part One: Will This Break or Not Break My Fast: DEEP DIVE”

How To Get Your Spouse Into Ketosis (Keto Diet)?

Are you on the ketogenic diet, and want to know how to get your spouse on board? 

First of all, it helps to realize there are many different viewpoints about keto. Your spouse might not have the same perspective that you do. I recommend healthy keto, but they might be mentally rejecting it. So, first, find out what they want to accomplish. Is it weight loss, lowered inflammation, more energy, or focus? Keto can provide these results. 

So, focus on results, keep it easy for them to implement. They need a win! So you might not want to jump right into the healthy keto version. You want to make it easy and comfortable with the foods they’re used to eating, but without the carbs. If we look at the difference between healthy keto and dirty keto, the macros are exactly the same. Low carb, moderate protein, high fat. 

Continue reading “How To Get Your Spouse Into Ketosis (Keto Diet)?”

9 Ways to Boost Your Stress Tolerance.

If you are someone who regularly gets flustered when driving behind a slow driver, or if you regularly feel stress at work, this video is for you.

Take a look at these 9 ways to increase your stress tolerance.

Continue reading “9 Ways to Boost Your Stress Tolerance.”

How Do You Know You Are In Ketosis?

What is Ketosis?

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Ketosis is a condition where your body is creating ketones for fuel. Ketones are the by-product of fat burning and it only represents 40% of fat and 60% are fatty acids and a very small percentage of glucose.

That small percentage of glucose can be created by the liver from the fat and protein that you consume. You do not need to get your glucose from dietary carbohydrates.

Fatty Acids sources is listed in this short video, Basics of Omega 3 Fatty Acids

The maximum amount of ketones you can produce in a given day is 150 grams, which is less than half of your overall fuel.

Your body is burning a combination ketones and fatty acids.

Ketosis is a state where it has to be created by lowering your carbohydrates.

The type of ketones that is most accurate to test is the blood ketones – urine and breath ketones are good to test if you are just starting out because the ketones on this are not being metabolized or broken down.

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Ketone Urine Strips:  As you are eating a Ketogenic diet, over time your body is going to be more efficient and you’re not going to have excess ketones anymore at some point because your body’s using them as fuel and they will not show up on the test strip. Excess ketones in your urine do not tell the whole picture.

Ketosis Indications:

  • Hunger reduced
  • Cravings reduced
  • Energy increased
  • Cognitive Function increased
  • Mood is increasingly positive

The key is lowering your carbohydrates (for foods other than vegetables) because carbohydrates elevate your blood glucose. There is a teeter-totter relationship between lowering your blood sugar or glucose and increasing your ketones. Ketones are an alternative fuel that your body prefers to run on it’s a much cleaner fuel so as you lower your blood glucose you raise the ketones.

Normally your blood glucose should be 82. As you go lower you start creating a condition where you it’s called hypoglycemia. You might think that’s dangerous but as you cut the dietary carbs and you lower your blood sugar your body’s going to be running on ketones so the need to keep sugar up even at 82 is unnecessary.

If your blood sugar goes lower and lower the questions need to ask is:

  • Has your hunger disappeared?
  • Have your cravings gone?
  • Is your energy good?
  • Do you have good cognitive function?
  • Is your mood good?

If you answer yes, it means that you’re doing it healthily and your body’s getting the benefit from the ketones but your blood sugar goes low and you’re starving and you’re craving for carbs and you’re fatigued and you’re irritable and your memory is bad then we know this is more of an unhealthy hypoglycemic reaction and you probably did not develop the machine to make ketones. You probably have not done this correctly. Your body will always take the glucose before the ketones.

The goal is to get healthy by doing healthy ketosis and being very efficient in burning all those ketones. Here is how to get into healthy keto and get in deep ketosis.

Here is the link to, What is the Ketogenic Diet?  https://www.youtube.com/watch?v=JATFrKrG9Cc

The focus on your health and the indicators that tell you are doing it successfully.

 How do you know if you’re getting healthy?

These are the indicators:

  1. Are the cravings gone?
  2. Is your hunger a lot less between meals?
  3. How was your energy is it going up?
  4. Is your waist size shrinking?

Exogenous Ketones:

If you are going to take straight ketones, you are NOT going to lose weight because your body’s stored fat is not being tapped into.You are basically taking ketones as fuel so your body doesn’t have to use your own ketones and fat. There is a misconception that many have, that taking exogenous ketones and eating the traditional diet will result in weight loss. This will not happen.

Two situations where Dr. Berg recommends taking exogenous ketones:

  1. If you are a long distance runner where you want extra energy – not recommended.
  2. Alzheimer’s, Parkinson’s, very frail and you don’t have a lot of fat to burn.

Ketosis vs.. Ketoacidosis: VERY DIFFERENT!

They are not the same, some people they don’t want to go into ketosis because they think they assume that is it dangerous because they have the same word keto, which is not.

Ketoacidosis is a very dangerous disease that happens when you are a type 1 diabetic or when you don’t make any more insulin. The blood sugars are extremely high because you don’t have any insulin to make it go down. Since ketones are acidic, the pH becomes very much of a problem. They have excessive thirst, too much urination and you are completely dehydrated, you lose the electrolytes, you have fatigue, breathing is off.

When we look at there is a massive amounts of ketones, it is about 20. Ketosis is between 1-8 or it’s a smaller amount of mild fat burning, it is controlled to diet, you don’t have very many symptoms, maybe some slight adaptation symptoms a little fatigue but if you took B vitamins and potassium, that would clear right up. There is a low amount of insulin, but it is still there and the cells are getting nutrition, low amounts of blood sugar, your blood sugars are good.

The ketosis is totally healthy and is not the same with ketoacidosis even though they have the same first four letters, but they are not the same.

Dr. Eric Berg DC, 53 years of age is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He has taught students nutrition as an adjunct professor at Howard University.

This post has been condensed from:

  1. How Do Your Know Your’re In Ketosis? By Dr. Berg https://www.youtube.com/watch?v=ODQmZKB98Qo
  2. How Do You Know You Are In Ketosis? https://www.youtube.com/watch?v=RE8Xh8wEAMQ
  3. Ketosis vs.. Ketoacidosis: VERY DIFFERENT! https://www.youtube.com/watch?v=xr_aiF7KGq0

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

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May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Ketogenic Diet: Being In Nutritional Ketosis Accelerates The Rate Of Burning Body Fat.

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In almost every human study of overweight patients lasting 3 months or longer comparing a ketogenic diet to a low fat diet, the weight loss with the low carb diet is somewhat or significantly greater (Sachner-Bernstein 2015). Most of the weight lost on a well-formulated ketogenic diet lasting a few weeks or longer comes from body fat.

The Relationship Between Nutritional Ketosis and Weight Loss

  1. Does being in nutritional ketosis necessarily cause weight loss?

Yes in a person who is relatively insulin sensitive, so that when that individual gets to their new stable (‘maintenance’) weight, they could eat a wider range of total daily carbs and still remain weight stable. (The carbs should not include sugar, wheat products or processed food.)

  1. Can a human remain in nutritional ketosis and not lose weight?

We first need to understand the science of ketosis. Ketones particularly ((beta-hydroxybutyrate [BOHB]) are the preferred fuel for the brain and to some degree the heart. Ketones allow these key organs to function as well or even better when dietary carbs are severely restricted as compared to when dietary carbohydrates are high.

Switching from carbs to ketones does not happen overnight – it takes weeks of consistently restricting carbs for this process of keto-adaptation to fully occur. But once this process is complete, the body can burn fat at over twice the rate compared to when carbs were a major component of the diet (Phinney 1983, Volek 2016).

Once keto-adapted, people consistently report that the intensity of their hunger and cravings is diminished; (Boden 2005, Mckenzie 2017) and that the daily swings in energy and mood they experienced on a high carb intake are reduced, if not banished. These problems tend to be replaced with a consistent sense of energy and mental alertness as long as a well-formulated ketogenic lifestyle is followed (Volek & Phinney 2012).

Ketones turn on your body’s defences.

Besides being the preferred fuel for the brain and heart, we have recently recognized that BOHB also functions like a hormone that signals multiple changes in gene expression (aka ‘epi-genetic effects’). Among other effects, BOHB turns on the body’s innate defenses against oxidative stress and inflammation (Schimazu 2013, Youm 2014), and it also acts to reduce insulin resistance at its source (Newman 2014).

Ketones (beta-hydroxybutyrate [BOHB] and acetoacetate [AcAc]) are produced by the liver when both serum insulin and liver glycogen levels are low (McGarry 1973). BOHB protects us from oxidative stress, inflammation, diabetes, and probably Alzheimer’s disease and aging as well (Roberts, 2017). All we need do to accrue these benefits is restrict carbs to allow the keto-adaptation process to occur.

Can a human remain in nutritional ketosis and not lose weight? Yes, when someone with some extra body fat begins a ketogenic lifestyle, perhaps it is the increased ability to burn these stores, coupled with the reduction in appetite and cravings that facilitates initial weight loss.

In this scenario, keto-adaptation facilitates weight loss, but only as long as the reduced hunger and cravings allow one to comfortably eat fewer calories per day than one burns.

Over time, most people who sustain a ketogenic lifestyle stop losing weight and find a new stable weight (Hallberg 2018). This is achieved when their natural instincts of hunger and satiety lead to an increase in dietary fat intake to balance out one’s daily expenditure. But as long as dietary protein is kept moderate and carbs low, this dietary fat is used in place of body fat to produce ketones, so clearly nutritional ketosis can be maintained without any further weight loss (Phinney 1983).

People ask if they can speed up the process without cutting back on carbs.

Here’s a problem that many people experience. They have been told that increasing blood ketones will speed their weight loss. However, rather than cutting back on carbs and avoiding extra protein to boost ketone levels, they are led to believe that they can get the same effects by adding extra MCT oil, coconut oil, or exogenous BOHB to push up blood ketone levels. But, this does not enhance their body’s ability to burn fat. It just gives them a type of fat that has to be burned (some of it as ketones) in place of body fat. No wonder they are usually disappointed when their weight loss stalls well above the goal they want to reach.

What This Means for Weight Loss and Weight Maintenance on a Ketogenic Diet

In summary, being in nutritional ketosis will accelerate the rate at which the body burns fat. If the extra fat that is burned is compensated by an increase in dietary fat, then no body fat loss will occur (but there still will be other benefits). However, most people carrying excess fat tissue who achieve nutritional ketosis by eating natural low-carbohydrate foods initially feel more satiated, allowing them to eat less fat than they burn, which results in net fat loss. But eventually, even when one is in sustained nutritional ketosis, our natural instincts prompt us to increase fat intake to meet our daily energy needs resulting in a stable weight and body composition.

Bottom line: For those wishing to lose weight additional rather than remain weight stable, one’s goal should be to reduce dietary fat intake down to the margin of satiety (just enough, but not too much) and avoid or limit non-satiating energy sources such as alcohol.

This Post had been condensed from the Virta post https://blog.virtahealth.com/weight-loss-ketogenic-diet/ By Stephen Phinney, MD, PhD and Jeff Volek, PhD, RD. Please copy and paste this link to read the original post.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know that you like the Post by clicking Like, or Commenting on the content.

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May you Live Long Healthy.

Yours truly,

Lydia Polstra