Don’t stop tracking your ketones when you’re trying to lose weight. An excellent way to keep your ketone levels up is taking exogenous ketones. Just put a scoop in your favorite drink to get back into ketosis — it’s easy and delicious. If you want more keto food inspo, follow Perfect Keto founder Dr. Anthony Gustin (@dranthonygustin). This is how he mixed his iced green tea with Peach & Cream exogenous ketones:
In recent times there has been an exponential increase in the rates of obesity and diabetes. Popular opinion has blamed (in turn) overconsumption of fat, overconsumption of carbs and sugar and overconsumption of calories. Whilst the overall calorie balance is a crucial factor that cannot be overlooked, it is also the case that different macronutrients in the diet (especially carbs and fat) have different effects on the body when consumed.  
The former NFL star loves adding avocados to his daily diet as part of the keto program. “I have to take in a lot of fat, and the number one fat comes from avocados,” he told GQ. “It’s a super food. And even if that’s not your diet, it’s incredible food for you. I put them in my smoothies, guacamole, a bunch of different things. For me it’s more than just trying to stay in shape for sports, it’s a way of life, of trying to be healthy.”
The ketogenic diet — a high-fat and very low-carb eating plan — can be tough to start. After all, it’s likely a radical departure from the way you’re eating now (a typical standard American diet is high in carbohydrates and processed foods). But many people are trying the keto diet, which puts your body in a state of ketosis. That's what happens when your body’s carb-burning switch flips to a fat-burning one, a change that can cause weight loss and has even been credited with controlling diabetes. (1)

Blood tests often report the level of total cholesterol (HDL + LDL) as well as the levels of each type independently. It is possible that the relative abundance (ratio) of HDL: LDL is more important to predict the occurrence of cardiovascular disease that the total cholesterol level109. Whilst the ketogenic diet can cause an increase in total cholesterol, the ratio of healthy HDL : less healthy LDL generally increases (i.e more HDL)110 whilst following a ketogenic diet. In contrast, whilst total cholesterol tends to be lower whilst following a low fat diet, the ratio of HDL:LDL tends to be lower (i.e more LDL)21. 
Let’s hold up a sec. Allow me to introduce you to the DIETFITS Randomized Clinical Trial, published in February 2018 in the Journal of the American Medical Association. DIETFITS, which stands for Dietary Intervention Examining the Factors Interacting with Treatment Success, succeeded in busting a slew of dietary theories. Microbiome is responsible for everything? Nope. Predisposition to success on one diet based on genetics? Nah. Low carb over low fat? Uh-uh.

I agree that everyone should find the eating lifestyle that works best for them. On my part, keto reversed my high blood sugar & associated side effects that are now none existent. I also find it funny that many say there’s little research around Keto or Paleo type of diet yet before the discovery of grain & sugar out diets were pretty much meat, nuts, greens & depending on availability fruit. I come from East Africa & both my grandfather & great grand father only ate organic meat & vegetables….never touched carbohydrates, they both lived beyond 100 years …..This is the norm in most African families….. cancer, HBP & Diabetes seem to have surfaced with the introduction of sugar & refined carbs in our diets ……
In order to obtain the most comparable measures, it is useful to measure blood ketones at the same time each day. Measuring immediately on waking means that there are fewer potential variables that could alter the measurement, such as exercise, or different food intake. However, it can also be useful to check ketone levels around 60-90 minutes after an intervention such after eating a fat rich meal or consuming exogenous ketones.      
I started Keto 6 months ago and my physical and mental health has never been better. I used to suffer pretty bad mood swings.They are now gone. Bloating has completely gone. Low energy has gone. I have lost lots of weight and people tell me I look younger. My skin glows and my hair shines. I genuinely feel amazing and this is most certainly not a fad diet. This is for life. I wouldn’t dream of going back to eating rice and pasta. There are so many interesting alternative to carbs and some great recipes now online that food and cooking has become really exciting and experimental. I make great Keto ice cream. The first 2 weeks were awful yes, it’s called Keto flu. It’s your body adjusting to being a fat burner as opposed to a sugar burner. Then WOW did I feel good. It’s completely changed my life and my relationship with other people. My kids have told me they love the new “calmer” me and are much happier. I would urge anyone to really try this lifestyle choice and give it at least 6 months, experiment with recipes. Caulirice fried in butter with some chicken stock and garlic is a delicious alternative to rice. Have your bacon and eggs for breakfast with some almond bread smothered in salty butter and a cup of coffee with cream. Have fun learning about Keto cookery. You will be amazed at some of the wonderful recipes out there. Crabs were definitely detrimental to my health in a big way, particularly my mental health. For the first time in my life I feel happy. I’m 50 yrs old.

Bulk buy and cook. If you’re someone who doesn’t like to spend a lot of time in the kitchen, this is the best of both worlds. Buying your food at bulk (specifically from wholesalers) can reduce the cost per pound tremendously. Plus, you can make ahead food (bulk cook chicken thighs for pre-made meat, or cook entire meals) that are used as leftovers, so you spend less time cooking.
IBS and even though I go for periods of time feeling well, it does flare up and drives me crazy. My husband, 66 years old has been doing the Keto diet for 5 months and have lost 25 lbs. (he has12 more to go to be on a healthier weight). I am his main support with Keto as I cook in a very creative and I vary his weekly menu a lot to make it Keto friendly and healthy. He is doing about 35-38 grams of carbs per day that allows more vegetables and berries. He has become extremely sensitive to sodium and gets bloated, therefore now also doing low sodium diet.
These are the widely recognized LCT’s, or long chain fatty acids in coconut oil, mostly saturated, including stearic acid (C18:0), oleic acid (C18:1), and linoleic acid (18:2). The exact percentage of each depends on region the coconut is grown, time of harvest, and other growing variables. They are good as a fuel source in your food, and have some of the tastiness of coconut oil, if your goal is getting into ketosis fast, you won’t benefit from eating a lot more of them compared to eating true medium chain fatty acids.
This is questionable. There ARE a few studies that suggest caffeine may cause blood sugar to rise, with consequent effect on insulin ... The studies involve consuming 50 gm glucose orally, followed by a dose of caffeine. This is quite different from a low carber, who is consuming only 20 gm carbs, in the form of high-fiber vegetables, spread throughout the day.
If you want to reach ketosis, the most important thing is to avoid eating most carbs. Keep your carb intake to around 20 to 50 grams per day for the diet to work most effectively. You’ll want to stock up on low carb foods, and be mindful of low carb veggies and fruit. Limit your intake of root vegetables like mushrooms and squash, berries and citrus fruits. Here’s a low carb food list for the keto diet.
I see a lot of people say that ketosis is great for insulin sensitivity. BUT, in my experience ketosis causes physiological insulin resistance whereby the muscles and liver are sparing glucose for the brain. Hence, glucose tolerance actually goes down during ketosis. As such, is it possible that post workout carbs could do a lot more damage than they would on a non-ketogenic diet? Or maybe, as Kiefer suggests, glucose uptake post workout is not moderated by insulin at all i.e. muscles soak up glucose regardless of their insulin sensitivity? Or maybe cyclical ketosis doesn’t allow liver glycogen to get low enough to trigger physiological insulin resistance?
The goal of a ketogenic diet is to force your body to stop burning its favorite fuel—glucose from the carbs you eat—and start burning fat stores for energy. The body does this by converting the fats to ketones—a state called ketosis. Keto dieters accomplish this digestive feat by cutting way back on their carbohydrate intake. But to do it right, it’s not enough to just guesstimate your carb intake; you could get it wrong and undermine all your efforts. “If you are a beginner to the ketogenic diet, counting carbs is an absolute necessity to avoid frustration in the future,” says Steven Santo, a spokesman for Kegenix/Real Ketones, a keto supplement company. Track your food intake with an app like MyFitnessPal or LoseIt, or just use old-fashioned paper and pen. What you learn may surprise you. “You may be wearing ‘carb-blinders,’ meaning you are unaware of how many carbohydrates you are really consuming in a day,” says Santo. “If you can’t see the number of carbs sneaking into your day, you may be eating many more than you think.”

For someone more interested in health/muscle gain rather than weight loss, should I up the protein and good carb levels a bit? I’m around 10% BF and weigh 220, so I require a higher calorie intake the average. In just a few days striving for a Keto-diet, I’m averaging between 50-60g gross carbs (30g net), 160g protein and 220 fat (8%-22%-70%) DO you think that is a good target or should I try and adjust?


Got a salad today from Subway, and was really happy with it! I basically ordered the same sandwich I would always get but ordered it as a salad instead of a sub. Cold cut combo with all the veggies (minus jalapeño and olives) and mayo. It was great, and huge! I stuffed myself and only ate half, and hey chopped up all the meat and veggies which I wasn’t expecting. Definitely recommend!
It has recently been proposed that the ARC is required for the coordination of homeostatic circadian systems including temperature and activity. Authors tested this hypothesis by injecting saporin toxin conjugated to leptin into the ARC of rats. Wiater et al. showed that the leptin-sensitive network is required for entrainment of activity by photic cues and entrainment of temperature by food but is not required for entrainment of activity by food or temperature by photic cues (Wiater et al., 2013).
The retention and need for a diuretic in the past may have been from excessive carb/wheat/dairy intake… Something you may find resolves with a ketogenic diet. Decreasing iodized salt and increasing sea salt, especially himilayian pink salt might help you to maintain sodium levels without the fluid retention effects also. For example I always buy unsalted butter and add pink salt for the flavour/sodium component. It’s made a big difference for me (a fellow massive found retainer haha)
If you’re serious about maximizing the benefits of ketosis, then forego coconut oil, MCT liquid oil, olive oil, etc. and instead use Brain Octane as your oil of choice for recipes like bulletproof coffee, or in teas, salad dressings, or as a sushi or entrée flavor enhancer. For a slightly less expensive, but not quite as effective form of MCT, use XCT oil.

And it all culminated with me stepping into Dr. Jeff Volek’s world famous laboratory at University of Connecitut to subject myself to extensive blood testing, chunks of muscle removed from my legs, fat sucked out of my butt-cheeks, urine, stool and gut microbiome testing, oxygen and carbon dioxide testing and countless hours of treadmill running to discover what a full twelve months of eating a ketotic diet had actually done to my body.
If you want to reach ketosis, the most important thing is to avoid eating most carbs. Keep your carb intake to around 20 to 50 grams per day for the diet to work most effectively. You’ll want to stock up on low carb foods, and be mindful of low carb veggies and fruit. Limit your intake of root vegetables like mushrooms and squash, berries and citrus fruits. Here’s a low carb food list for the keto diet.
Those who’ve had their gallbladder removed may need ox bile supplementation to support their body in breaking down fats[*] and aid in overall digestion. When taken with a meal, ox bile provides a concentrated source of bile which takes the place of the bile that would have been secreted by your gallbladder. As mentioned before, proper digestion is key to helping aid in weight loss and optimizing overall health and wellness.
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