The Ketogenic Lifestyle

Common Mistakes Everyone Makes Doing A Ketogenic Diet  The Ketogenic diet is one of the most complicated diets to be followed, if not done properly, you will easily be kicked out of ketosis . Here are some common mistakes that you should be avoiding if you wanna stay in that state and lose weight easily.  1- Doing Keto without Intermittent Fasting: The whole purpose of Keto is to fix insulin, to reverse  insulin resistance and to lower blood sugars. Every time you eat, you raise insulin. So if you just do the keto diet without intermittent fasting , you may not lose weight especially if you're having multiple meals per day.  2- Eating when you're not hungry: If you're not hungry and you eat, what's going to happen is that you're going to spike Insulin again, and that's what we are avoiding while doing this diet.  3- Eating too much Protein: Consuming a big amount of Protein will trigger your insulin levels, so in your mind, you...

The Ketogenic Diet To Balance Women Hormones In this article we gonna kill the myth that says "keto diet and intermittent fasting plan is bad for women because it messes up their hormones". Let's clarify that with the following 6 different points :  1- Insulin :  When you decrease insulin by doing a combined plan of Keto and Intermittent fasting, you are instantly enhancing some certain fat burning hormones. Insulin is a fat making hormone and has the power of preventing the fat burning process; it is a dominating hormone, in the presence of Insulin all the fat burning hormones are nullified. By lowering insulin, you enhance the thyroid hormone which is a fat burning hormone, growth hormone , glucagon , and adrenaline .  2- Bile :  Because you're consuming more healthy fat, you're increasing the bile production, it helps you convert the inactive form of thyroid hormone which is T4 to the active form which is T3 , so you actuall...

Keto Friendly Pleasure Foods On A Ketogenic Diet While following a Ketogenic Diet , you probably will miss having some cakes or waffles or any kind of sweets, but as long as you are in ketosis  you'll have to stay away from carbs, so what can you do to buffer up all of those cravings.  Here are some few recipes that you can make to enjoy your low carb keto friendly pleasure food, but be always careful, your daily net carbs should never be more than 50g.  Keto brownies : - Almond flour  - Eggs - Ripped Avocado - Almond milk - Backing powder  - Sea Salt  - Dark Cacao powder (unsweetened)  Keto Bread : - Almond flour  - Ground Flaxseeds  - Ground Sesame Seeds - Coconut flour  - Eggs  - Backing powder  - Water  - Sea Salt  Keto Waffles :  - Almond flour  - Peanut butter (homemade is better) - Eggs  - Coconut flour - Coconut milk. Keto Panc...

The Highest Potassium Foods To Consume On A Ketogenic Diet In this article, we gonna figure out the richest potassium foods, this list is going to contain a variety of fruits, veggies, some beans, and wild caught fish.  Beet Tops: We can use them as a salad or add them to a kale shake, one cup contains 1300mg   Avocado: This great source of healthy fats is also rich in potassium, one cup contains 975mg Lima Beans: Even if beans are not really recommended on keto but one cup contains 975mg Spinach: One of the healthiest green veggies, high in potassium, one cup contains 839mg Salmon : This amazing wild caught fish, high in omega3 and k+, 6 ounces contains 839mg Squash: A yummy veggie that is so delicious and keto friendly,  one cup contains 801mg Brussel Sprouts: Natural source of probiotics, with high potassium, one cup contains 504mg ➥As long as your Potassium intake is high on keto, you'll avoid most of the keto flu symptoms and you...

How Long to Get Into Ketosis After Your Cheat Day The ketogenic diet is the plan where you're allowed to cheat because once you do, you gonna ruin the new fat burning machinery you've been building.  It took you between 2 and 6 weeks to get into Ketosis  because your cells and your enzymes have to adapt to this new source of energy.  Once you have your cheat meal, you pop it back to running on sugar fuel , and it will take you between 48 and 72 hours if you are lucky, but it can take even longer, up to one week or more.  There are some variables that control the speed to get back into ketosis.  The 5 essential variables are: - Your Metabolism (if your metabolism is fast, it will not take more than 72 hours to get back on track) - Your age (the younger you are, the more you have chances to get back on ketosis faster) - How long you've been in Ketosis (if you've been on a Keto diet for a long period of time, your system is finally effi...

Tips For A Dairy-Free Ketogenic Diet A lot of people have allergies to dairy , or they are lactose intolerant which means that they don't have the enzyme to digest the milk sugar properly. Another reason that may make you want to avoid dairy products is that you could be sensitive to the quality of dairy products .  There are hormones in dairy products that your body is reacting to them, most of the animals now are fed with grains that are GMO , that's why you'll have to avoid consuming dairy. The best alternatives you could have are :   - Coconut Oil (make yummy recipes as Keto pomps or cookies).  - Coconut Milk .  - Coconut Cream (you can use it to cream your coffee). - Nut Milks (almond milk, walnut milk, cashew milk, and macadamia milk).  - Nut Butters (almond butter, peanut butter..)  - Ghee (clarified butter) - Avocado  - Seed milks  (sunflower milk, pumpkin milk, hemp milk)  ➦ There's always so...

Good Fats & Bad Fats On A Ketogenic Diet It's easy to get confused about good vs bad fats, but it's essential to have a small little distinction between the two types of fat before getting into Ketosis healthily. GOOD FATS : - Grass-Fed fats => All the animal products (beef, chicken, turkey..); Grass-fed cheese or butter. - Olive oil. - Palm oil. - Coconut oil.  - Nuts. - Seeds.  - Nut butter (organic without any additional ingredient)  - Flaxseed oil. - Sesame seed oil.  - Wild Caught Fish.  BAD FATS :   - GMO oils => All the low-quality oils (soy, corn, cottonseed, and canola... ) - Trans-fats as Margarine. - Hydrogenated fats.  - Fried food.  - Processed food. 

Supplements To Take On a Keto and Intermittent Fasting Plan While following a Ketogenic Diet, your body might be deficient to some few nutrients that we usually get from high carb food, that's why we'll be needing to take some supplements: ➥ MINERALS :   - Potassium  - Magnesium  - Sodium  - Calcium  - Trace minerals  => They will help you reduce insulin resistance and it puts you into the fat-burning state a lot better, and these minerals are Alkaline. ➥ VITAMIN B1 :   This is essential for the adaptation from sugar burning into fat-burning, and it's great to relieve stress.  ➥ VITAMIN B3 : This is beneficial for lowering cholesterol that is coming out from the fat cells through the liver and it's also great to support the liver in general.  ➥ VITAMIN B5 : Another key Vitamin B, that it's essential to the transition phase from running on sugar to running on fat fuel. Added to Vitamin B1, they ...

Oatmeal on a Ketogenic Diet, Is It Possible? Will oatmeal kick you out of Ketosis ?  The first thing we need to know is that there are two types of oatmeal , one is steel cut which is the unrefined version of oats and the other one that is instant which is usually with tons of sugar.  Steel Cut Oatmeal ⇒ 55 as a glycemic index  Instant Oatmeal ⇒ 83 as a glycemic index  So, if we look at the glycemic index of steel cut oatmeal, it's not terribly high, but it's a little bit too much for a Ketogenic Diet, and it doesn't contain a big amount of nutrients, but it does have something called Beta Glucan which is helpful to lower cholesterol .  To summarize, if you're trying to lose weight and you're following a Keto diet while trying to keep your carbs really low, it will not be a good idea to consume oatmeal because it's gonna slow down your process of weight loss . 

How Much Salt You Need In Your Ketogenic Diet? In this article, we gonna discover the importance of salt while following a ketogenic diet. You probably heard that is really bad and it's gonna increase your blood pressure, this myth is not actually true if you're following the healthy version of Keto , in this version, you're supposed to be consuming a tremendous amount of vegetables with a lot of potassium and you're supplementing with electrolytes.  Once you're getting enough Potassium in your diet, you gonna be deficient with sodium because when you're on a high carb diet, your insulin levels will be increased and this will make you retain a lot of water. But when you're following Keto or a low carb diet, you gonna release all the excess water and Sodium as well.  The symptoms of low sodium would be :  - Constipation - Heart Palpitations - Headache  - Fatigue  - Weakness - Cramps in the legs. The amount of salt that you n...

Nuts and Seeds on a Ketogenic Diet Nuts and Seeds are delicious and so addictive, that's why people usually get worried about consuming them on a Keto plan due to their high-fat levels. But there's no need to be worried, a moderate amount of some kinds of nut will not kick you out of Ketosis . The best choice of nuts on Keto  is Pecans, it's so high in good fats and doesn't trigger your insulin. Macadamia nuts and walnuts are a great choice as well but we should be careful when it comes about consuming cashews because they're a bit higher on carbs compared to the previously listed nuts.  Cashews are more addictive than other nuts, but taking them in moderation will not cause you any harm. Nut butter is a good delicious type of food as well but it's allowed only if it doesn't contain any added sugars, hydrogenated oils, monosodium glutamate or any kind of modified food starch that they tend to add to nut butter so it tastes better, always m...

The Key Foods And Nutrients On A Ketogenic Diet In this article, we gonna discover together some key nutrients on a ketogenic diet and a list of food where all of these nutrients can be found. VITAMIN C  ⇒ Found in Bell Peppers  (green ones especially) and Sauekraut. OMEGA 3 FATTY ACIDS     ⇒ Salmon and fatty fish as Sardines , Mackerel ...  VITAMIN B1   ⇒ Found in Sunflower Seeds, in Pork Meat and Nutritional Yeast. POTASSIUM + MAGNESIUM     ⇒ You can get them from consuming 7-10 cups of salad daily, they're also in Avocados .  IRON     ⇒ Found with important amounts in Red Meat , would be better if it's 100% organic. IODIN     ⇒ You can get it from Sea Calp and Sea Food in general. PHYTONUTRIENTS     ⇒   Sprouts are the best source of phytonutrients. 

Fruits On A Ketogenic Diet ? If you want a short answer, it's a NO . We can not consume fruits on the Keto Diet, they contain a big amount of sugar called fructose and it's what we're trying to avoid so we can get into Ketosis and start to lose weight. Fructose can spike insulin more than Glucose could do. Even a medium apple contains 19 grams of sugar , apples may be healthy but they're not good when it comes about a Ketogenic diet. Same for Fruit Juices , we never want to consume them, they're pasteurized which means that anything that potentially could be left is pretty much killed especially the enzymes; So all what you gonna be getting is concentrated fructose sugar. You also want to avoid the corn syrup they usually add to most of the processed juices. BUT, good news ! Berries are still recommended, as long as they are taken in a very small amount (1/2 to one cup daily). Low glycemic index fruits as berries will not be much dangerous on a ketogenic...

Symptoms And Signs That You're In Ketosis You wanna make sure to be in a Ketogenic Diet for at least  2-3 weeks before you expect to be in that Ketosis state. You can measure your ketone levels using Keto Strips or a Precision Xtra Meter but in this article, I'm gonna be focusing on clinical signs and symptoms that will let you know that you've finally reached that state of ketosis.  1- Decreased Hunger Once you're in that ketogenic state, you're not gonna get headaches, you'll not be anxious or hungry, you'll not gonna be having a decrease on focus because you're not having your meal on time, you'll be able to skip meals without feeling any hunger. So that's a great benefit of ketosis and you're not gonna have those midafternoons crashes because you're not burning sugar for energy, you're burning fat for energy, and it's a more sustainable, more stable source of energy for the body. 2- No More Sugar And Carb...

What Is Ketosis ?  Ketone Bodies are chemical molecules that your body makes after 10-12 hours of not having any sugar. They are the byproducts of fat burning, they break down fat instead of sugar to create glucose for energy.  When we convert our body from sugar to fat, it takes between 3 days to 2 weeks, up to 6 weeks (depending on how long you've been running your body on sugar).  Let's say that sugar is dirty fuel (diesel for example) and fat is like solar, a very clean source of fuel.  When we run our body on Ketones, it's much more stable with your blood sugars, you don't have these highs and lows anymore. That's why you're going to be so level headed and your brain is gonna love it, your memory is gonna be more sharper, and you'll be much more focused. Ketones are the original fuel source of the brain , our bodies long ago ran on ketones, they're originally designed to run on ketone bodies, not sugar. It's only until very recently ...

How To Get Into Ketosis Fast  Your body is usually running on sugar, it's depending on the stored glycogen in your muscle and your liver or the dietary sugar, that's why you need to constantly eat to keep the sugar fuel up. When you're trying to get into Ketosis, the first thing to do is to make the body runs on fat fuel instead of sugar, which is obviously a better fuel. Here are some tips that will help you make that switch and get into ketosis as soon as possible : 1- Combine Keto Diet with Intermittent Fasting                        To get faster results, you should try to keep your insulin levels low so your body makes the switch from running on carbohydrates to running on fat, try to calculate your calories and macros and keep the fat percentage between 70% and 75%. In order to speed up the process, you have to avoid spiking your insulin levels during the day. Intermittent fasting is the key t...