Keto Diet Secrets Revealed

You may be considering a Keto diet , but you're wonder if really works, and if so, how well?

Let's take the mystery out of Keto by giving you the 3 most important elements to its success.

First, you need to bring your carboydrate cravings under control.  Some diet programs argue that most of us are addicted to carbohydrates. Others take a more moderate approach and link it to the glycemic index.

All of the low carb diets are consistent on this one fact  though - you need to overcome short-term cravings to ensure  long term weight loss success.

There is definite scientific proof linking simple carbohydrates, such as sugar, to cravings you have for  more food.

Second, you need to focus on better carbs versus the worse carbs.   What that means is simply that you must consider which carbohydrates result in more glucose spikes being created by your body.

Simple carbs are quickly absorbed and result in significant glucose spikes which, can result in more fat being stored in  your body.  The Keto diet balance overall carbohydrate  input with the quality and type of carbohydrates, with a high fat intake.

Just by reducing the simple carbs in your diet such as sugar, milk, some fruit you can make a big difference in curbing your cravings for more food.

Third, you must gain confidence in the delicious foods you are able to eat on the Keto diet so that you stick with  the change.  You cannot expect to achieve long term success with your diet program if you are not educated or satisfied with the amazing alternative foods at your disposal.

The Keto diet can lead to weight loss, health benefits and an entire lifestyle change - however you don't have to give up everything you enjoy in order to experience rapid weight loss.

By focusing on foods that trigger chemical and biological reactions in your body resulting in reduced carb cravings, you can burn fat and increase your health at the same time.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Keto Diet Revolution

The Keto diet is the new phenomenon. The diet has grown in popularity in recent years in response to the low-fat diet craze. As dieters had trouble with low-fat plans, they searched for a new solution and the Keto Diet Revolution found a new audience.

A lot of people have jumped on the Keto bandwagon and there has been a lot of hype as a result. But what are the basic principles of the Keto diet?

The Keto diet is based on a theory of why we get fat. According to studies the over-consumption of carbohydrates and simple sugars leads to weight gain. The way your body processes the carbohydrates you eat have more to do with your waistline than the amount of fat or calories that you consume.

When you eat excess carbohydrates and sugar, your body notices that sugar levels are elevated. Insulin is released from the pancreas in order to store sugar as glycogen in the liver and muscle cells for extra energy later on. However, your body can only store so much glycogen at once. As soon as your body reaches its limit for glycogen storage, the excess carbohydrates are stored as fat. This happens to everyone who eats too many carbohydrates.

However, insulin resistant individuals have an even harder time of using and storing excess carbohydrates. The more insulin that your body is exposed to, the more resistant it becomes. Overtime, the pancreas releases more insulin and cells become insulin resistant. The cells are trying to protect themselves from the toxic effects of high insulin. They create less glycogen and more fat.

As a result, insulin resistant individuals gain extra weight. The carbohydrates get converted into fat instead of energy. Other side effects include fatigue, brain fog (the inability to focus, poor memory, loss of creativity), low blood sugar (which can leads to hypoglycemia), intestinal bloating, sleepiness, depression and increased blood sugar. There is much more than weight at stake when you are insulin resistant.

The remedy for people who are insulin resistant is a diet restricted in carbohydrates. The crux of the Keto diet is a limitation of carbohydrates in all of its forms. The foods restricted on a Keto plan include simple sugars (like cookies, sodas and sweets) and complex carbohydrates (like bread, rice and grains). Even carbohydrates that are considered healthy, such as oatmeal, brown rice and whole wheat bread, are restricted on the program.

The diet has you restrict your carbohydrate intake to less than 40 grams a day. This will put your body in a state of ketosis. While in ketosis, your body will burn fat as fuel. According to research, the ketosis state will also affect insulin production and it will prevent more fat from being formed. Your body will begin using your stored fat as an efficient form of fuel, and you'll lose weight.

Another benefit of the Keto diet is that ketosis will end your cravings for carbohydrates. If you've been living on a carb-heavy diet, you may have found that you simply cannot get enough carbohydrates. With carbohydrate restriction and ketosis comes a reduction in carbohydrate cravings. People who have been on the Keto diet for some time report that they do not crave carbohydrates as they once did.

Although the initial phases of a Keto diet are rather strict, the diet teaches you to restore balance to your diet in the long run. People who use the diet slowly reintroduce minimal amounts of carbohydrate into their eating until they find a comfortable balance between their health and carbohydrate use.

The basic principles of a Keto diet have been adapted to many other low-carb diet plans. However, the Keto diet popularity still remains strong as one of the most effective low-carbohydrate solutions today.

You may also like reading"Thinking of Trying Keto", or "Keto and Ketosis".

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Thinking Of Trying Keto? Be Prepared For A Complete Lifestyle Change

When you are starting a ketogenic diet you need to be prepared for a complete lifestyle change.

That is what you’re doing this for anyway. You want to change how you look at yourself in the mirror and choosing to go about this diet is going to do that for you.

For those that are still in the dark about a ketogenic diet, it’s a diet that will change your body from a sugar-burner to a fat-burner. This means that you will be burning all of that extra fat on your body by changing and cutting some foods in your everyday diet.

Fully committing to this diet means that you need to be as prepared as possible when you’re starting. Your body is going to go through a lot of changes in a short amount of time.

One big change that is going to occur is that fact that you’ll be losing a lot of fluids. Through those fluids you’ll be losing a lot of electrolytes, something that your body needs to have to function properly.

The Importance of Electrolytes on a Keto Diet

Without electrolytes in the body, it’s not going to be able to do what you want it to do on a daily basis.


Simple tasks are going to seem more difficult and you will be feeling like you're a lesser version of yourself.

What are Electrolytes?

Electrolytes are minerals found in the body that allow it to maintain specific functions such as muscle contraction and regulating your heartbeat.

The main electrolytes found in the body are chlorine, calcium, magnesium, potassium, and sodium.

However, the main electrolytes that need to be focused on are potassium, magnesium, and sodium.

These are all electrolytes that are lost in your fluids on an everyday basis. However, this is magnified when you’re on a ketogenic diet.

Your body starts to get rid of more fluids because there is less insulin in your body. So, instead of retaining fluids, your body is told to release more of it.

As you can see, losing fluids at a faster rate means losing electrolytes at a faster rate as well.

" I have found that AdvoCare Rehydrate nutritional electrolyte supplement really helps to support my overall wellness, which has helped me tremendously during my Ketogenic Lifestyle "- Dwight Obey, AdvoCare Independent Distributor


Lack of Electrolytes Lead to Keto Flu

The keto flu is something that a lot of people experience when they are in the first stages of the keto diet. It’s definitely a little rough to go through.

Putting your body through all of these changes during a ketogenic diet is going to cause it to break down a little. When this happens, you’ll start to experience some flu like symptoms.

This happens, in big part, because of the lack of electrolytes in your system.

Being on a ketogenic diet will cut a significant amount of carbs from your diet. You’ve probably retained most of your electrolytes through all of the carbs you’ve been eating.

When you eat a lot of carbs your body likes to retain water. Less carbs leads to less water retention, thus, leading to fewer electrolytes in your body.

Once you start to experience the keto flu, you can lose even more electrolytes because of the symptoms you’ll be having.

Avoiding the Flu

It’s possible to avoid the keto flu, but it takes work.

You have to replenish your electrolytes however you can. The better you are at keeping electrolytes in your body, the more chance you have at not getting the flu.

Some people may not be able to avoid it no matter what they do, unfortunately. However, it’s still good practice to get in the habit of replenishing your electrolytes.

How to Replenish Your Electrolytes

Since having an excess number of carbs is out of the question, you need to find other ways to replenish your electrolytes.

There are a number of ways you can do this.

You also want to make sure that you are getting the right amount of each electrolyte each day so that your body stays fully functioning.

The recommended amount of magnesium is around 300mg a day, for potassium it’s about 1000mg, and for sodium it’s around 5000mg.

So, how do you get this amount of electrolytes in your body throughout the day?

For starters, you can get all of these electrolytes through supplements. This could be an easier way for some people to guarantee that they are getting the right amount of electrolytes.

Magnesium

If popping pills isn’t for you, then there are plenty of alternatives that will allow you to get your electrolytes through the foods you eat while staying on top of the ketogenic diet.

You can get your magnesium through some easy alternatives. Adding more leafy greens to your meals or even having a side salad is going to boost your magnesium intake. Consuming more fish, such as salmon, is going to help as well. There is also magnesium in dark chocolate, but you need to be careful with that because you don’t want to go overboard with the carbs.

Potassium

Potassium can be added through dark leafy greens and salmon as well. You can get potassium through nuts as well. Avocados have a high potassium content so this may be your best option if you want your potassium regularly.

You may also know that there is a lot of potassium in some fruits. The problem with this is that most fruits aren’t keto friendly based on the fact that they have a ton of sugars. Sugars get converted to carbs, and carbs get converted to fat. This is what we don’t want.

Sodium

Getting enough sodium should be the easiest to get. Adding salt to anything is going to give you more sodium in your diet.

Most people enjoy adding salt to their meals for a bit of added flavor anyway.

You may have heard that having too much sodium over a period of time is going to lead to health problems. Well, that is for people that usually have a high calorie, high carb diet.

When you’re on the ketogenic diet, you’re going to need sodium to keep your body functioning the way it should. You will be holding onto very little excess sodium.

Because of this, the health concerns are severely downgraded.

Stay Hydrated

I cannot stress the importance of staying hydrated. It’s one of the most important aspects of the ketogenic diet.

If you stay hydrated, you’re going to reach ketosis faster and keep electrolytes in your body.

You could be a little dehydrated and not even realize it. If you start to feel as though you’re starting to get the symptoms of the keto flu, the first thing you should do is drink some water. Those symptoms could disappear in a hurry.

That just means that you were dehydrated.

The longer you can keep yourself hydrated, the more efficient your body is going to be when it starts to burn fat.

Staying hydrated is also going to help your body through the small adjustment period from being a sugar burner to a fat burner.

That being said, everyone’s body is going to react differently to the ketogenic diet. However, staying hydrated is going to somewhat level the playing field and help everyone’s bodies remain as “normal” as possible.

Electrolytes Are Your Friend

We all need electrolytes in our lives. They just become more important when you’re starting a new lifestyle like the ketogenic diet.

Think about it like this, if you want to struggle in the early stages of the ketogenic diet then ignore your electrolytes. If you want to start the keto diet on the right foot and get a jump start on a brand new you, then focus a little bit on your electrolytes.

It’s that simple.

You may also enjoy reading "Keto, And How To Achieve Ketosis"

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.