#1 Definitive Guide to Keto Diet

#1 Definitive Guide to Keto Diet

Unless you’ve been living in a cave for the last year, you’ve probably noticed that keto diet mania is sweeping the nation.

Food manufacturers are in a heated race to see who can get the most low-carb fare into the grocery stores, and every advertiser worth their salt is emphasizing the low-carb message.

Today, I’m going to give you the unlike any other keto diet guide online.

In this guide, you will learn how the keto diet can help you reach your ultimate weight loss goal.

(Plus include some advanced custom keto diets that I have never shared anywhere before.)

Let’s jump right in:

  • What Is The Keto Diet?

    Chapter 1

    What Is The Keto Diet?​

  • Chapter 2

    5 Steps to Kickstart Keto Diet

  • Chapter 3

    7 Benefits Of The Ketogenic Diet

  • Chapter 4

    The quickest way to get into ketosis

  • How Do I Know I'm In Ketosis

    Chapter 5

    How Do I Know I'm In Ketosis?

  • Chapter 6

    Handy Ketogenic Diet Tactics

  • Chapter 7

    What Are The Cons Of Keto Diet?

  • Chapter 8

    Do Doctors Recommend Keto?

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Chapter 1

What Is The Keto Diet

Research | Keto Meal | 4 Phases of Keto | Who Should Use The Keto Diet?

The “keto” or Ketogenic ” weight loss diet is based on one simple principle: Your body burns fat for calories, instead of carbohydrates. If you reduce the amounts of carbohydrates available, it will burn more fat and you will lose weight.

Keto happens when you’re taking all glucose from carbs that you’re used to relying on for energy and switching it for an energy source that comes from fat instead, called ketones.

These Ketones are produced as a by-product of fat breakdown when glucose is in short supply, and they serve as a fuel source throughout the body particularly for the brain.

The ketogenic diet is a very low carb diet with high levels of fat and few carbs that share a lot of similarities with the Atkins and the low carb food pyramid.

When it comes to the keto diet, calories are unimportant. The key to losing weight is to restrict the carbohydrates that you eat and force the body to turn to its stored fat as an energy source.

As proof of this, here are

5 Facts Derived From Research Prove That Keto Works:

  1. When the body doesn’t have enough carbohydrates, it will use ketones derived from fat as energy.
  2. You can eat more food and lose more weight on a low carbohydrate diet than you can on a low-fat diet.
  3. You crave less food when you eat fewer carbohydrates.
  4. By eating fewer carbohydrates, people tend to eat fewer calories without counting them.
  5. The greater the difference between fat and carbohydrate, the greater the weight loss.

In short, if you restrict your intake of carbohydrates, you will most likely also restrict your intake of calories. When you lower your carbohydrate intake, you will encourage your body to turn to fat for energy.

The keto diet has provoked storms of controversy since it was first published. The recommendation to eat a high-protein, low-carbohydrate flew in the face of all the dietary recommendations by established medical institutions.

The diet was denounced as unsafe, particularly if used as a life-long weight maintenance plan.

Over the past five to ten years, there have been numerous studies that come down on both sides of the equation, and keto last version of the diet included the admission that calories do matter, and the advice to ‘eat only enough to satisfy hunger’.

A Typical Menu For A Meal On The Keto Diet Might Include:

Your custom keto diet plan contains very low portions of carbohydrates, deriving the majority of carbohydrates from vegetables high in fiber and low in carbs, and unrestricted portions of proteins, including high-fat proteins like beef, pork, and cheese.

Follow up research on people who have used the keto diet to lose weight show a fast initial weight loss that eventually levels off.

The Keto Diet Has Four Phases To Account For It:

01  Induction Phase

The Induction Phase, which restricts carbohydrates severely.

02 OWL Phase

The OWL (Ongoing Weight Loss) Phase, in which you add in limited carbs and tailor the eating plan to your tastes

03 Pre-maintenance Phase

Pre-maintenance, with ten pounds or less to the target goal, deliberately slows weight loss to begin adjusting the body to after-weight-loss diet.

04  Phase

Lifetime Maintenance, a long-term eating plan that emphasizes low carbohydrates and healthy, long-term eating

Who Should Use The Keto Diet?

While the keto diet seems on the surface to be directly counter to what is recommended by most medical institutions, many of the principles are actually the same.

Unless you are under the care of a physician for a chronic medical condition like

  • diabetes,
  • high blood pressure,
  • or coronary problems,

you can use the keto diet.

Do pay attention to the portions recommended in the menus and plans at custom keto diet plan, despite the reassurances that you can ‘eat all you want and still lose weight.’

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Chapter 2

5 Steps to Kickstart Keto Diet

Step 1 | Step 2 | Step 3 | Step 4 | Step 5

At this point you understand the benefits and science behind a ketogenic diet, so you’re ready to kickstart your keto diet.

Here, you will find everything you need to make your keto diet work, including what you should buy and what you should avoid, meal plans and full recipes, and exercise suggestions while you follow the keto diet.

Step 1: Get Rid Of The Old: What Can't You Eat On Keto? 

The first thing you need to do is to get rid of the old and bring in the new. One of the biggest contributors to failure for people trying to start a diet is having tempting, unhealthy foods lying around the house. If you want to succeed, you need to substantially minimize any triggers in order to increase your odds. 

Unless you are as strong willed as Arnold Schwarzenegger, you shouldn’t have keto-unfriendly snacks like sandwiches, doughnuts, and other foods that aren’t on the keto diet around.

Foods to avoid on keto diet

If you live with someone, discuss and warn them, whether they are your significant other, partner, family member, or roommate. To be sure, however, establish a special place for items that should be kept (if they’re not yours to dispose of). 

The results of this will be helpful to whoever you share your living space with and will go a long way to making you comfortable there, which in turn will lead to a better overall experience for you.

  • Meals From The Grainery

    Remove all: cereals, pasta, grains, rice, potatoes, corn, oats, quinoa, flours, bread', bagels, wraps, rolls, and croissants.

  • Junk Foods And Drinks

    Give up all refined sugar, soda, juices, milk, desserts, pastries, and chocolate, candy bars, and similar foods.

  • Saturated Fatty Acids

    Dump all vegetable oil and most seed oil, including sunflower, safflower, canola, soybean, grape seed, and corn oil.  Also, get rid of trans fats such as partially hydrogenated oils—anything that says “hydrogenated” or “vegetable shortening.” Olive oil, extra virgin oil, avocado oil, and coconut oil are the ones you want for keto-friendly cooking.

  • Beans Or Legumes

    Don’t eat beans, peas, or lentils.  They are high in carbohydrates. Beans are a source of protein, which means a 1-cup serving of beans on its own contains more than three times the amount of carbohydrates you want to consume in a day.

  • Fruits

    You should get rid of high-carb fruits like bananas, dates, grapes, mangoes, and apples.  You should also get rid of any dried fruits, such as raisins.  The fruit has as much sugar as dried fruit but in a smaller amount. It’s therefore easy to eat too much sugar in a small portion. In comparison, a cup of raisins has over 100 grams of carbs and a cup of grapes has one-fifteenth of that carb count.

Yes, you are “getting rid” of unwanted food in your pantry, but you could be feeding those in need with these food supplies. Please, please, please don’t throw them! Find a local homeless youth shelter or food bank to donate them to.

Step 2: What to Shop For Keto Diet

Now is the best time to restock your pantry, fridge, and freezer with your new list of keto-friendly foods that will help you shed excess weight, become healthy, and feel equal to yourself!

Shopping Basics

With the above essentials available. you’ll always be fully stocked for cooking healthy, delicious, and keto-friendly meals and snacks at home.

  • Coffee,tea , and water
  • A good range of herbs and spices
  • Sugar substitutes, such as erythritol and stevia
  • Lime or lemon juice
  • Keto condiments including mayonnaise, mustard, pesto, and sriracha
  • Chicken and beef broths and bone broth
  • Fermented and pickled fresh foods like kimchi, sauerkraut, and pickles
  • Nuts and seeds such as macadamia nuts and apricots, pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, chia seeds, and mangoes, and pumpkin seeds.

Meats

For the keto diet, meat can be any type, including chicken, beef, lamb, pork, turkey, game, etc. 

If your budget allows it, consider using grass-fed and /or organic meats.

It’s best to eat the fat on the meat and the skin of the chicken.

The ketogenic diet works for most seafood and wild-caught fish. If you like fish, try to choose wild-caught fish instead of farmed fish.

Do as many eggs as you can! Buy organic eggs if you can; alternatively, use eggs from free-range chicken.

Vegetables

You may eat all fresh, non-starchy vegetables, including asparagus, mushrooms, cucumbers, lettuce, onions, peppers, tomatoes, garlic (in small quantities—each clove contains about 1 gram of carbs), Brussels sprouts, zucchini, eggplant, olives, zucchini, yellow squash, and cauliflower.

Corn, yams, legumes, like beans and peas, and some types of potatoes should be avoided.

Fruits

Personally, I eat a small number of berries every day, like strawberries, raspberries, blackberries, and blueberries. 

Lemons and limes are nice to add flavor to your dishes. Avocados are also fairly low in carbohydrates and also packed with healthy fats.

Fruits typically contain high amounts of sugars, so avoid other fruits. For example, a banana can have 25 grams of net carbs.

Dairy

Eat whole-fat dairy products like butter, sour cream, heavy (whipping) cream, cheese, cream cheese, and unsweetened yogurt. 

Although not technically dairy, unsweetened almond and coconut kinds of milk are great as well.

Avoid skim milk and any yogurt sweetened, since they are loaded with sugar. Do not take any dairy product that is fat-free, low-fat, or flavored.

Oil, Fat, And Grease

You can consume and cook with Avocado oil, olive oil, butter, lard, and bacon fat 

Avocado oil is not only high in essential fats which help your body absorb vitamins but also has a high smoke point of 520 degrees Fahrenheit, which is ideal for searing meat and frying in a wok.

If you see the words “blended” on a label, stay away because there’s a good chance it contains small quantities of healthy oil and greater quantities of unhealthy oils.

Step 3: Setting Up Your Kitchen

The keto diet is filled with wonderful recipes that you can prepare quite easily, especially when you have all the right tools. These tools will simplify and speed up your cooking. I recommend all of these, especially for the time-pressed cook.

Food Processor

You should have a food processor in your kitchen because it’s one of the most important tools.

These processors are ideal for making certain foods and for fully blending foods together into sauces and shakes. Blenders can’t handle tough foods like cauliflower.

 

NutriBullet Food Processor

NutriBullet is one great food processor/blender. If you blend your food in the containers that come with lids or drink spouts, you can take them to go or use them for storage. In addition, the food processors are very easy to clean, making it extremely convenient. Most stores sell them for about $80.

Cast Iron Pans

For centuries, cooks have used cast iron pans and they are one of the earliest examples of modern cooking devices.

Cast-iron cookware is durable and safe to use, holding heat well and able to be moved between the stove and the oven.

 

Cast Iron Pans

It is easy to clean them. All you need to do is clean them out with a scouring pad without soap, dry them off, and then rub cooking oil into them. This allows for a protective layer to develop called “seasoning,” which is a natural nonstick surface. 

Pre-seasoned cast iron will last a lifetime if you treat it properly. Prices range from about $10 to $80 at many retail stores and online, depending on the brand and size; lodge is a popular brand, and it is still made in the US.

Spiralizer

Spiralizers are quite handy if you want to turn your vegetables into noodles or ribbons within seconds.

Noodles cook faster and are a lot more convenient—they have more surface area and take a fraction of the time to cook. 

 

Grips Handheld Spiralizer

Take, for instance, a spiralizer that makes zoodles—noodles out of zucchinis—and you won’t tell the difference between these and other noodles with some Alfredo or marinara sauce. You can find spiralizers in big stores for about $30, or online.

Sharpening Stone

You’ll spend most of your time cutting. So, with a sharp knife set, It will help you save time and energy.

The benefits of using sharp knives cannot be overstated. 

 

Sharpening Stone

Try to sharpen your knives every week or so to preserve their condition (a professional chef sharpens their knives before use). Sharpening stones cost under $10 and can be ordered online.

Kitchen Scale

A kitchen food scale is a must-have appliance when you’re trying to hit your caloric and nutrition goals.

Every time, you get the perfect amount of any solid or liquid food when you measure it. 

 

Kitchen Scale

Put it together with the right compatible app, like MyFitnessPal, you’ll have all the information you need to hit your goals faster. You can find food scales online for about $10 to $20.

Electric Hand Mixer

You know how difficult it is to beat egg whites to stiff peaks just by hand.

Electric hand mixers are a wonderful time-saving accessory when you need to mix large amounts of ingredients on a regular basis. There are nice ones on sale online for $10 to $20.

 

Electric Hand Mixer

Step 4: Custom Keto Diet Meal Plan

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When you start a diet with a meal plan, you will greatly improve your chances of success. Get a custom keto diet meal plan that includes meals for every part of the day, ready-made shopping lists with calorie and nutrition counts for each item. 

Their menu even includes leftovers. Starting keto will be made much easier because of this!

A meal plan helps you reach your goal because it gives you direction. Once you know what you can eat next without a split-second’s thought, you’re more likely to keep going without giving up, changing your mind, and ordering food from your favorite takeout spot. 

Plus, because you already have an idea of what’s coming next, you can anticipate it throughout the day and weekend.

When you buy packaged products, pay attention to the ingredients listed. Ingredients with recognizable names are used in the best products, so they have fewer additives and preservatives.

After a few weeks of your meal plan, the program sets your body up to expect and accept the right mix of fats and proteins and the right kind of carbohydrates (both complex and simple). Even after you stop using meal plans, you will know what you should eat and how much because you’ll be familiar with the diet.

Keto Shopping

First off, you need to figure out the nutritional facts on many of the packaged foods you buy to see if they’re low in carbs or not. Many food manufacturers add sugar to their products, so be careful of that. 

As you learn more about nutritional labelling over your first few weeks, you’ll start to better understand which products are good and which are not.

The Custom Keto Diet program includes shopping lists. The quantities are not taking into account the quantities the stores sell them in. Buy the items that are closest to those amounts. Eventually, you’ll know the quantities you need for your new diet, and you’ll rely less on shopping lists.

Step 5: Fitness Performance

You may think about how you can lose more weight or become more healthy when you notice the pounds falling away as you change the way you eat. It’s ideal for you to get more active through exercise during this time.

Increase the amount of exercise you do each day compared to your current routine. If you don’t already exercise, start slowly by taking a short walk or a slow jog every other day for 15 minutes. 

You can fit more exercise into your routine if you are already going to the gym or lifting weights. Regardless of your level, you can still try to do a little more than you do now. That’s just what one needs to stay healthy.

Keto Exercise Benefits

Exercise helps you lose weight and feel better one small step at a time.

If you are able, try to take a class or do something active like a step class or dancing, or start playing a sport like basketball. 

You don’t have to be a good player nor do you have to be competitive. Activities like this are a fantastic way to get started, and you can also learn a new skill.

A number of medical studies have shown that fitness can be maintained by regular physical activity, which has also been proven to affect blood pressure and cholesterol levels, as well as reducing risk for various heart diseases and type 2 diabetes.

 Exercise combined with the keto diet, your health and energy levels will dramatically improve.

Any fitness performance is okay, even if it is a half an hour a week, it’s better than none. You don’t need to worry about how much you accomplish at the start. Doing anything will get you started, and you’ll naturally build from there.

Chapter 3: 7 Benefits Of The Ketogenic Diet

While keto is not the magic cure-all for every single disease on the planet, it does a pretty dang good job at being the potential cause of healing many horrible conditions. So let’s cut through the science, separate fact from fiction, and look at the benefits of the keto diet.

Benefit #1: Weight Loss

Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.

When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss.

The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.

Benefit #2: It Takes The Edge Off Your Appetite

When your diet isn’t heavy on carbs, you’ll find that you don’t crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.

Benefit #3: Improved Ability To Focus

When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus.

With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.

Benefit #4: You Feel More Energetic

When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source.

The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.

Benefit #5: It Helps You Fight Diabetes

When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts, and reverse Type II diabetes.

Benefit #6: You Get Improved Levels Of Good Cholesterol

HDL cholesterol helps get rid of the body’s bad cholesterol reserves. When you’re on keto, your body’s triglyceride levels fall and your HDL cholesterol levels rise.

Benefit #7: You Get Better Blood Pressure

When you’re on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.

The keto diet can change a person’s life. It isn’t a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.

In Conclusion

If you’re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don’t just skim through it and store it in the back of your brain and say “that’s nice for some people”, motivate yourself to change.

Chapter 4: The quickest way to get into ketosis

Your real goal is to aim to go from fat burning to ketosis in just 24 hours. This may strike you as quite crazy, but you’d be shocked to learn how often this question is raised. So … can you get into ketosis in 24 hours?

Yes, It’s possible – and, for those willing to try something outside the box, here’s how.

Significantly Cut Carbs

On the keto diet, you are allowed to eat up to 30 grams of carbohydrates per day. If you’re an athlete, this may go up to 100 grams.

Some people find comfort and ease to cut out most carbs gradually from day one of their low carb diet. However, in order to get into ketosis faster, you need to slash carbs drastically. 

Do not let any hidden carbohydrates slip under the radar, and track your carbohydrate intake at this time.

Eating More Healthy Fat

A good keto diet contains plenty of healthy fats, as well as a moderate amount of protein. It takes a while to get used to eating this way if you’re new to keto. Aim for 70-80% of your calories to come from fat. 

If your goal is to lose weight, then you should also cut back a bit on your fat intake to allow cells in your body to burn fat stores, rather than dietary fat.

Here are some healthy fats you’ll want to consume to achieve ketosis quickly:

  • There are a number of oils you might consider, like coconut oil, avocado oil, or MCT oil powder.
  • Fatty meats, egg yolks, butter or ghee
  • Fatty nuts and nut butters (but don’t eat too much of them)
  • Fats in plants, including avocados, olives or coconut butter.

Keep Your Protein Intake Up

On a keto diet, a person can eat as much fat as they want, but is limited in the amount of protein to eat. While guidelines vary, 50 grams of protein is one recommended amount for a keto diet.

A lot of protein helps keep you feeling your best on keto. It provides many of the nutrients you need to be healthy, helps fill you up, and prevents your muscles from breaking down.

Typically, you should consume 0.8 grams of protein per pound of lean body mass.

By the way, grass-fed beef in particular contains high-quality proteins.

You Should Try Intermittent Fasting

You can also enter ketosis by fasting for several hours.

Actually, many people have gone into a mild ketosis by the time breakfast rolls around.

Before starting the ketogenic diet, some children with epilepsy are sometimes fasted for 24–48 hours. This is useful in entering ketosis as soon as possible so that seizures can be restricted as early as possible. (Trusted Source, Trusted Source).

Intermittent fasting, a dietary method that features occasional, brief fasts, may also  induce ketosis. (Trusted Source, Trusted Source).

In fact, “fat fasting” is one approach that may mimic the effects of fasting.

This course of treatment involves consuming about 1,000 calories per day, 85–90% of which come from fat. A combination of very high fat and minimal carbohydrate will help you achieve ketosis quickly.

A study published in 1965 reported significant fat loss in overweight patients who followed a fat fast. Researchers who followed up in subsequent years, however, pointed out these results appeared to be highly exaggerated. (Trusted Source).

Fat fasts should be followed for a maximum of 3-5 days to limit muscle loss. Also, it may be hard to follow for more than a couple of days.

Increase Your Physical Activity

The more food a person needs to eat for fuel, the more energy they must use during the day.

When you exercise, your glycogen stores could be exhausted. When you eat carbs, most of the time, your glycogen stores will be replenished. If you go on to a low-carb diet, you won’t replenish your glycogen stores.

Your body can take some time to use fat stores instead of glycogen. You may feel fatigued as your body adjusts.

Measure Your Ketone Levels

Another way to get into a ketogenic state is to monitor the levels of ketones in your body.

There are many methods of testing for this, including:

  • urine samples
  • breath
  • Blood test

When you use one or more of these tests, you will be able to measure your progress, enabling you to make adjustments to your diet when necessary.

You can buy ketone meter test strips online at KetoneTestStrips.com

Chapter 5: How Do I Know I’m In Ketosis?

#1. Keto Breath 

If you restrict the carbs and the body produces ketones, the body will lose water rapidly. If you don’t take in enough water during this process, you’ll typically have dry mouth and increased thirst.

This is a good sign of progress toward ketosis, but you should drink more water as you notice the signs. It is important not to let the dry mouth or thirst last too long. If this happens, you risk getting dehydrated and experiencing unpleasant symptoms.

To figure out exactly how much water you should drink while you are adapting to the ketogenic diet, follow the suggestions in this article.

#2. Weight Loss

The fact that you can lose weight rapidly while limiting carbs is still a positive sign that you are on the path to ketosis. 

According to the ketogenic diet, you will lose water weight as well as a couple of pounds of fat in the first week. This warns you that your insulin levels are falling considerably, setting the stage for ketones to be formed in your body.

You may reach ketosis by the end of the week since your body fat undergoes a slow and steady decrease while you stick to your keto diet.

#3. Fatigue

Your energy levels can fluctuate in the early stages of a ketosis diet. You will experience Fatigue when your body switches from burning carbohydrates to burning fat for energy. Carbohydrates provide a faster source of energy to the body.

A study involving athletes in 2017 says that tiredness is a common side effect of the ketogenic diet. People normally learn about this during the first few weeks.

Within a few weeks on the diet, you should notice increased energy levels. If not, you need to visit the doctor, since fatigue is another sign of dehydration and nutrient deficiencies.

#4. Improved Cognitive Performance

When you start burning more ketones for fuel, you will need to eat less and less sugar, and you will have more stable energy levels throughout the day. Some have found this to mean a new capacity to focus or to stay awake throughout the day.

Many of us struggling to survive until the weekend will find the efficiency of burning ketones and fat for fuel a saving grace.

However, our bodies must first begin producing ketones so we can experience this newfound mental clarity and endurance. For others, it may take a couple of days of keto eating, while for others, it may take a week or two.

After your liver has started to pump out ketones routinely, it may take another couple of weeks to months for you to reach your true ketone-burning potential.

In short, you may feel fatigued initially when starting keto. Once you get used to producing ketones, the cognitive fog and fatigue will dissipate and be replaced by more energy and mental clarity.

In a couple of weeks to months, you’ll be a ketone-burning machine, experiencing almost all of the perks of your body running on ketones to the max.

#5. Appetite Suppression

Hunger and appetite are influenced by two specific hormones. The hormone ghrelin is known as the appetite hormone. Another is cholecystokinin (CCK), a hormone that makes  you feel full. 

With more ketones circulating in your blood, the production of these two hunger-related hormones drops, which effectively reduces your hunger and makes you feel more satisfied in between meals. 

You’ll also find it much easier to go longer periods of time without eating (i.e. fasting) and will have fewer cravings for processed, sugary food.          

#6. Insomnia

Trouble sleeping is one more sign you are adjusting to the changes that accompany ketosis. Studies show ketogenic diets initially reduce the length of REM or “dream” sleep. 

But the issues should be resolved within a few weeks.

#7. Increased Ketones In The Blood

The quickest way to confirm you’re in ketosis is to test your ketones with a blood-testing meter. You’re in ketosis once your blood ketone level is between 0.5-3.0 mmol/L. If your ketone levels may fall somewhat after your body begins to use ketones for fuel. 

This doesn’t necessarily mean you are not in ketosis. As long as your ketone levels remain above 0.5 mmol/L, it suggests your body is still burning fat and remaining in a state of ketosis!

The Final Word

All the above signs are indicators that you’re in ketosis and moving on the second stage of a ketogenic lifestyle: fat adaptation. It takes several weeks or several months to transition from being “carb dependent” to “fat adapted,” or fully relying on fat for energy.

But with continued fat loss, sustained energy and focus, less hunger and irritability between meals, and better overall health, you’ll reap the benefits of it.

Chapter 6: Handy Ketogenic Diet Tactics

Before You Goggle: Keto Restaurants Near Me, Read This

Papa Murphy’s has a new low-carb pizza. Burger King has a low-carb hamburger. Applebee’s has rolled out a new low-carb menu, as have dozens of other national restaurant chains. There are low-carb tortillas, breakfast cereals, breads, and just about anything else you’d care to eat! No doubt about it…. low-carb dieting is the biggest trend since deep-fried turkeys!

But as we’ve discussed, low-carbing may not be right for everyone. While the evidence does support the claim that a reduction in carbohydrates will help you lose weight, conclusive evidence on the long-term impact of low-carbing remains elusive. Read more here.

Resisting Carbohydrate Cravings And The Keto Diet For Beginners

It can be tough to resist carbohydrate cravings, especially when you are on a low-carb diet. But craving carbohydrates is not just a matter of will power.

When you eat carbohydrates, this will result in a flood of insulin and an increase in blood sugar.

A physical driving force behind carbohydrate cravings has been discovered, and it contributes to why it’s so easy to develop a high-carbohydrate, low protein diet. Read more here.

Keto Diet And Appetite Suppression

One of the most common, and surprising, effects of following the keto diet is appetite suppression. Many followers of the plan report that between meal hunger pangs they used to experience fade away very quickly.

This makes it easier to stay on the diet and continue to lose weight.

While other diets have their followers starving between meals, the keto diet offers relief from constant hunger. Read more here.

Chapter 7: What Are The Cons Of Keto Diet?

A Lot of people still argue the advantages and disadvantages of a keto diet. The keto diet benefits include reduced risk of heart disease as well as benefits around weight loss and improved emotional health.

On the other hand, the keto diet comes with a few drawbacks like challenges to follow the diet and stick to, withdrawal at social events, irregular bowel movements in the beginning (normally subsiding over time), and a reduction in your sugar and carb intake.

The keto diet has become a trending topic lately due to its health and lifestyle benefits. Although the diet has benefits, it also has some downsides.

In this chapter, we will cover

The 4 Cons Of Keto Diet To Help You Learn More About How The Diet May Affect You.

Con#1-Keto Flu:

When you switch to a ketogenic diet, you may experience side effects such as nausea, sometimes known as the “Keto Flu.” People can often experience headaches, nausea, fatigue, and irritability as a result.

They may also have constipation and experience “brain fog.” Hydration and sleep will make it easier, however, it might not be an easy transition into the diet.

Con#2-Lack Of Key Nutrients:

Whole food groups are excluded from the diet, so certain nutrients normally found in whole grains and fruit residues (like fiber and vitamins) are not included here and might lead to deficiencies, especially if the diet is followed incorrectly or without proper nutrition counseling. 

Make sure you are getting fiber, B vitamins, and minerals such as iron, magnesium, and zinc in your foods. Focus on meats, seafood, vegetables, some legumes, and fruits. 

I believe it would be best to consult with a registered dietitian to avoid any nutrient deficiencies.

Con#3-Digestive Health:

When you remove the whole grain and fruit it from your body, it may make it difficult to use the restroom since you’ll greatly lower your fiber intake. Again, make sure you follow the diet correctly.

Con#4-Consistency:

Without a doubt, it’s challenging to stick to a very high fat diet. It’s difficult to sustain a restricted variety of food and food groups, as well as not able to have many of the greater foods like fresh fruit, rice dishes, ice cream, or soup. Everyone reacts differently, but sticking to a keto diet is important.

The best way to gain a long-term benefit is to change poor health habits for good, not just for the next 30 days.

My Opinion

Explore all the pros and cons of a keto diet, there’re more positives than negatives, although a switch can be tough. You should make changes to your diet that you can stick with for the long term. Get a custom diet plan here

All too often, people start on a new “diet” and willpower their way to weight loss. They don’t enjoy it, mainly because their “diet” is telling them they can’t eat the foods they love.

Boom they’re off the diet. Perhaps a few months later they try another diet, just to find that it’s also too restrictive and boom they’re off again. This yo-yo dieting takes a toll on the body, often leading to lost muscle mass and even worse a feeling of failure.

For any “diet” to work, it has to be created in such a way that you can live with it. Life is simply too short to be absolutely miserable, and trying to willpower yourself into a “diet” that you can’t stick with is a sure path to misery.

So, Should You Start A Keto Diet?

That’s the million-pound question! And the answer is…. Drum roll please…

Maybe! If you think you can stick with it,

And if you take the time to read about it and get the facts,

And if you discuss it with your doctor,

And if you know what you are getting into,

And if you have the support of your family,

Then maybe the low-carb diet is right for you.

Why not just a simple ‘yes’ or ‘no’? Because…

Everybody Is Different And No Single Plan Is Going To Work For Everyone

Weight watchers, jenny craig, slim-fast, the keto diet, the Atkins diet, the south beach diet, and hundreds of other plans have all helped people, but not one of them has helped everyone.

What’s important to realize is that you must discover your own nutritional plan: one that works for you.

And finally, a reminder to exercise must be shouted from the gym floor! No matter what nutritional approach you take, all of the experts recommend that you exercise on a regular basis.

Think about it: there’re hundreds of diet plans out there in the world today, and many of them offer conflicting information, but the one thing that they all have in common is that they strongly encourage you to exercise. So although the experts may disagree on what you should eat, they do agree on what you should do: exercise!

Chapter 8: Do Doctors Recommend Keto?

Let’s take a look at who is endorsing which diet plan, and what is their motivation?

Without a doubt, the most popular low-carb plan is the keto diet. Keto is the fuel in the rocket, so to speak, that has put the low-carb phenomenon into orbit. Prior to keto, few (if any) of us had considered low-carbing as a weight loss plan. Of course, carb control as a concept existed long before the keto diet; we called it the glycemic index!

The Battle Among The Low Carb Diets

Since the birth of the keto plan, many have followed. The south beach diet is probably the most successful derivative of Atkins and keto. South beach teaches a more balanced approach to carb-control eating, pointing out the difference between “good” carbs and “bad” carbs. 

Yes, there’s a difference! South beach doesn’t advocate eliminating all carbohydrates from your diet, just some.

Along with these two low-carb heavy-hitters, there are hundreds (even thousands?) Of companies out there making a living off the low-carb mania. There’s even a new magazine dedicated to keto diet living. Should we believe what they say? Why or why not?

“Experts” in the keto diet

What do all of these people and/or organizations have in common? Well, most of them are trying to sell us something. Keto, of course, has books and a growing line of food products. 

The South Beach folks are following that retail recipe for success as quickly as they can. Just because they’re making money off the low-carb diet, does that automatically discredit what they’re saying? Of course not! But, it should be enough to make us dig a little deeper, to seek out more facts.

What’s the federal government position on the matter…

One of the reasons we have a government is to protect us from fraudulent claims and give us the truth. Right?

Well, hold on a minute: for decades the government has told us that a high-carbohydrate diet is the sure road to weight management (remember the food pyramid?). 

Now, all of a sudden, we’re not so sure about that.

So, in whom do we place our trust? On the one hand, most of us do trust the FDA to give us the straight-scoop about health and nutrition, so we should have 6-11 servings of carbohydrates per day. 

On the other hand, most of us know someone who has lost 25-50 pounds on a low-carb diet. Who’s right? Who do we trust?

Your best bet is to trust the most unbiased source available: 

Your Doctor. 

Not only will your doctor have the most knowledge to answer your questions, but perhaps more importantly your doctor has no vested interest in pushing any particular dietary plan.

Think about it. If you’re planning to buy a new car, whose word are you going to trust more: the car salesman or the automotive expert at consumer reports? The car salesman has a vested interest in what you hear, while the consumer reports expert (probably) doesn’t care what kind of car you buy!

Many of us seek out fair, impartial resources when we’re making a major purchase (car, boat, house, etc.). Shouldn’t we do the same when we’re investing in our own body?!?!?!

Please understand that I’m not saying you should ignore everything from low-carb promoters. I’m not saying that at all. Companies and corporations play an important role in educating the public.

The Bottom Line Is That:

It’s critical to consult with your physician before you start on the low-carb diet…. Or on any diet for that matter. As we discussed in the last chapter in this guide, low-carb plans are not right for everyone. Your doctor is in the best position to tell if it’s right for you.

Once again, we must include a reminder to exercise! No matter what nutritional approach you take, all of the experts recommend that you exercise on a regular basis.

Think about it: there are hundreds of diet-plans out there in the world today, and many of them offer conflicting information, but the one thing that they all have in common is that they strongly encourage you to exercise. So, although the experts may disagree on what you should eat, they do agree on what you should do: exercise!

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