6 Facts to Know Before Starting the Keto Lifestyle

Planning on starting the keto diet? 

You probably have a lot of questions. And there are some facts that I think everyone should know before starting the keto lifestyle. You want to start your diet off right.

Here are six facts to know before starting the ketogenic lifestyle:

1. You Don’t Need Carbs for Exercise Performance


If you exercise, you may be used to having a large, carb-heavy meal to supply you with energy for your workout.

Keto is low-carb, and you may notice a dip in energy and performance during the first two weeks on your diet because your body is used to using carbs as fuel. Once your body starts burning fat for energy, you’ll find that you have just as much energy as before.

Studies show that glycogen levels replenished at the same rate for athletes who have adapted to keto as athletes who followed a high-carb diet.

2. Keto is a Lifestyle 


Keto is more of a lifestyle than a diet. You should be in it for the long-term. Going on and off of keto may cause you to gain weight, and it can also negate many of the health benefits that come along with keto. If you want to see results, you need to stick with the diet for more than two weeks and make it a
lifestyle.

3. You Can Still Have Dairy

Dairy isn’t bad, but you have to be cautious of the dairy that you consume. Avoid low-fat dairy options. It’s best to opt for raw dairy options which have beneficial enzymes and bacteria present. You will not receive those benefits from:

  • Processed dairy
  • Homogenized dairy
  • Pasteurized dairy

4. Keto Flu Symptoms are Real

The keto flu is real, and it can lead to fatigue, headaches and being generally irritable. The keto flu is one of the main reasons people abandon keto, but it will pass and you’ll feel better. One key option is to drink a lot more water to remain hydrated and make you feel better.

Electrolyte levels will also dip at this time.

You have the keto flu because your body is switching to fat-burning for energy rather than burning carbs. Supplements can also be taken to help alleviate some of your flu-like symptoms.

5. You Don’t Need to Fast

Fasting is able to help some people reach ketosis faster, but it’s not a requirement of keto. If you want to shed even more fat, you can try intermittent fasting and see how it works for you.

6. Ketosis Varies from Person to Person

Ketosis varies by person. It may take your friend two days to hit ketosis, but it may take you longer to reach ketosis. There are a lot of variables that come into play. If you’re eating 50 carbs a day, it may take you longer to hit ketosis than someone who consumes 20 – 30 grams of carbs daily. 

Supplements may be able to help you reach or stay in ketosis, but it’s better to do it the old fashioned away. If you adhere to your diet, make sure that you’re eating the right proportions of fat, protein and carbs. Give it time. You’ll start burning fat before you know it.

slot88

monperatoto

situs slot terbaik

situs gacor

toto slot

slot gacor

pengeluaran hk

situs toto

situs togel

situs toto

kampungbet

situs togel

toto slot

toto slot

bandar toto macau

toto slot

slot gacor

kampungbet

situs toto

slot gacor hari ini

toto slot

https://ijins.umsida.ac.id/data/

situs toto

toto slot

toto togel

toto slot

bandar togel

kampungbet

toto slot

slot gacor

slot gacor

bento4d

https://polreskedirikota.id/

slot gacor

slot 4d

slot 4d

japritoto

toto slot terbaik

toto slot login

situs gacor

slot resmi

slot gacor terbaik

toto slot

4 Little Things That Can Kick You Out of Ketosis

When the body runs out of glucose, it starts burning fat for fuel. This state is known as ketosis, and it’s a completely normal metabolic process.

Those who follow the ketogenic lifestyle do everything in their power to stay in ketosis in order to enjoy the benefits of a fat-adapted body.

But it’s not as easy as you might think to keep your body in this state.

Here are four little things that can kick you out of ketosis.

1. Stress

Stress is a silent killer – and it can kill ketosis, too. When the body is under stress, cortisol levels rise and glucose is released into the bloodstream. When this happens, insulin levels also rise. 

When blood glucose rises, ketones fall. Keto adaption stops for a few hours, or a few days.

It’s important to keep an eye on your stress levels if you want to follow the keto lifestyle. Physiologically, the body treats all stressors the same way. Even thinking about stress can cause even more stress.

How can you reduce your stress levels?

  • Meditation
  • Walks in nature
  • Light yoga or stretching
  • Spending quality time with loved ones
  • Massages 
  • Hot baths 


2. Too Much Caffeine

Some of us can’t start our days without a cup of coffee or tea. One cup is fine, but if you’re drinking caffeinated beverages all day, you may be unknowingly knocking your body out of ketosis. 

Excessive caffeine activates adrenaline and raises cortisol levels, essentially putting your body into a heightened state of stress. As you know, stress causes insulin levels to rise and ketones to fall. 

While you don’t necessarily have to give up caffeine completely, it’s best to limit yourself to just one or two cups of coffee or tea per day. Or, you could switch to decaf coffee and herbal tea.

3. Accidentally Eating Too Much Carbs

Are you really tracking your carbs? If not, you may be eating more than you think. It’s impossible to eliminate carbs entirely because they’re in virtually everything that you eat. 

To make things even more complicated, some people can eat more carbs than others before they’re kicked out of ketosis. A single avocado may be enough to kick some people out of ketosis. 

There are several factors that will come into play when determining how many carbs you can tolerate before you’re kicked out of ketosis, such as:

  • Lifestyle
  • Medical history
  • Types of carbs you’re eating

On top of all of this, you have to worry about the hidden carbs found in condiments, dressings and other foods. 

How can you make sure that you’re not going overboard with carbs? Track your food intake. Either create your own food diary – complete with your calories, protein and fat intake – or use a food tracker app.

4. Not Eating Enough Fat

The keto diet requires you to lower your protein and carb intake. This means that you have to drastically increase your intake of another fuel source: fat.

If your body isn’t getting enough fat, you run the risk of undereating and depriving your body of fuel. If it doesn’t have enough fat to run optimally, it will use other sources out of desperation. This can kick you out of ketosis and make it more difficult to get back on track if you don’t reach your fat goals.

The best way to make sure that you’re eating enough fat is to keep a food diary. Aim for 70-80% calories from fat each day.

slot88

monperatoto

situs slot terbaik

situs gacor

toto slot

slot gacor

pengeluaran hk

situs toto

situs togel

situs toto

kampungbet

situs togel

toto slot

toto slot

bandar toto macau

toto slot

slot gacor

kampungbet

situs toto

slot gacor hari ini

toto slot

https://ijins.umsida.ac.id/data/

situs toto

toto slot

toto togel

toto slot

bandar togel

kampungbet

toto slot

slot gacor

slot gacor

bento4d

https://polreskedirikota.id/

slot gacor

slot 4d

slot 4d

japritoto

toto slot terbaik

toto slot login

situs gacor

slot resmi

slot gacor terbaik

toto slot

Do You Need to Take Exogenous Ketones?

On the surface, the keto diet seems pretty simple and straightforward. But when you really get into this lifestyle, you’ll find that it’s a lot more complicated than you might think.

They debate on the ideal carb intake. They use meters to measure ketone levels in the blood and make sure they stay in ketosis. And some take exogenous ketones to give themselves an extra boost.

But what exactly are exogenous ketones, and do you need to take them?

What are Exogenous Ketones?

Exogenous ketones are a supplement form of the ketones your body produces naturally.

The liver produces ketones when blood glucose levels are low because you’re restricting carbs, fasting or eating medium-chain triglycerides (MCTs).

The ketones produced inside of the body are called endogenous ketones, while the ones made outside of the body are called exogenous ketones. Ketone supplements usually come in powdered form, and can be mixed into your morning coffee or water. 

It’s important to note that taking a ketones supplement is not a replacement for the keto diet, and it won’t put you in a state of ketosis if you’re not eating properly. In other words, you can’t binge on pasta and bread, take a ketones supplement and expect your body to start using fat as fuel. 

Taking exogenous ketones will only raise your ketone levels slightly and can provide some of the benefits of ketosis, such as:

  • Mental clarity
  • Higher energy levels
  • Appetite suppression

Some people take exogenous ketones after they eat something that isn’t keto-friendly to (hopefully) keep their bodies in ketosis. 

Do You Need to Take Exogenous Ketones?

No. In fact, we don’t recommend taking exogenous ketone supplements. There’s not enough evidence that they provide much benefit, and some people experience unpleasant side effects when taking them, such as serious stomach distress.

If you’re strict about your carb intake and eat the right amount of fat each day, your body should naturally stay in a state of ketosis. Even if you have a cheat day or get thrown off course, you can put your body back into a fat-adapted state relatively quickly.

Many people make the dangerous mistake of assuming that they can take a ketones supplement and simply continue with their bad eating habits. But if you don’t change your diet, you’ll wind up gaining weight. 

Even those who recommend taking exogenous ketones don’t recommend taking this supplement until after you’ve been strictly following keto for at least a month. The body needs to be fat-adapted for it to be most effective, and that can take up to six weeks.

Also, ketone supplements are notoriously expensive and may be out of reach for people who are on tight budgets.

Exogenous ketones may work for some people who have already been following the diet, but if you’re serious about the keto lifestyle, you need to make these dietary changes and stick to them before you start looking to supplements. 

You don’t have to take exogenous ketones to enjoy the benefits of a ketogenic lifestyle. You just need to follow the rules and stick to them: 75% fat, 20% protein and 5% carbs.

slot88

toto slot

toto togel

toto slot

https://polreskedirikota.id/

toto slot