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Stock up on these keto diet foods to safely send your body into fat-burning mode while on the ketogenic plan.

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Helping Women Succeed With Keto

 

If you’ve stumbled upon my blog, you may now be asking yourself what is keto?

In short, it’s a diet that doesn’t suck. Before we dive into the details of how that can be humanly possible, let’s talk about this word “diet” for a second.

Diet has become such an ugly word. Not for what it means, but for the way it makes people think and feel.

As we explore the ins and outs of the ketogenic diet, think of it more as a healthy way of eating and less of a diet to avoid the negative connotations associated with that dreadful four-letter word. Diets suck, keto doesn’t.

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What happens during NUTRITIONAL KETOSIS?

 

When you maintain a minimum carbohydrate for 1 last update 2020/06/03 intake, your body adapts from burning glucose for energy and readily releases fat from fat cells. The fat (triglyceride) is broken down into 3 fatty acid molecules and one glycerol molecule. Most of the cells in your body can, and do, burn the fatty acids for fuel. Through further metabolism, the liver creates ketones, which your cells use for metabolism. This process is known as nutritional ketosis.When you maintain a minimum carbohydrate intake, your body adapts from burning glucose for energy and readily releases fat from fat cells. The fat (triglyceride) is broken down into 3 fatty acid molecules and one glycerol molecule. Most of the cells in your body can, and do, burn the fatty acids for fuel. Through further metabolism, the liver creates ketones, which your cells use for metabolism. This process is known as nutritional ketosis.

Nutritional ketosis is fine — it just means that your body is burning fat. (Ketosis is commonly confused with ‘ketoacidosis’- a serious condition that can occur in individuals with diabetes.) Ketosis is a completely normal mode of for 1 last update 2020/06/03 metabolism when carbs are restricted. Your body flushes the excess ketones from your system via respiration and urination.Nutritional ketosis is fine — it just means that your body is burning fat. (Ketosis is commonly confused with ‘ketoacidosis’- a serious condition that can occur in individuals with diabetes.) Ketosis is a completely normal mode of metabolism when carbs are restricted. Your body flushes the excess ketones from your system via respiration and urination.

After a while, your body will become very efficient at burning ketones as the primary fuel source and you will become what is known as “keto adapted” or “fat adapted”. Your hunger will decrease significantly, and if you have extra weight on your body, you will eat less and lose weight. It’s pretty cool.

If you are curious, you can measure your urine or blood ketones at home with urinary or blood ketone test strips. When you are just starting out, you may find this helpful confirming that you are in ketosis… but it’s really not necessary (or even recommended). Once your body becomes fat adapted, ketones are burned much more efficiently and excess ketones don’t spill into the urine. That means not everyone will have measurable ketones in the urine even when they are successfully fat-burning and losing weight. So if there are no ketones in the urine, it does not necessarily mean that you are not burning fat. (TL;DR: don’t waste your money on ketostix)

Benefits of Low carb ketogenic diet 

 

Reduces your appetite: Once you begin a ketogenic diet, you will notice that you do not get hungry like before. On many restrictive diets, you feel constantly deprived and hungry. The constant hunger typical of many diets is one the reasons the word diet has such negative undertones. It’s a terrible feeling! You either cheat or give up completely just to feel better and never make any sustainable progress on your weight loss. But not if you follow the keto way of eating! Luckily, a side effect of being in ketosis is decreased appetite. (1, 2) Ketosis brings your hunger pangs to a screeching halt, which is one of the reasons it is so easy to stick to the ketogenic diet. You can break the cycle of deprivation, binging and subsequent guilt with the keto diet pretty easily because that ravenous hunger never sets in.

Weight loss: One of the most popular reasons for starting a low carb ketogenic diet is weight loss. Within a couple weeks (or sooner) of reducing your carbohydrate intake, you will notice the number on your scale declining and your clothes getting looser. Studies show that low carb diets are more effective for weight loss than low fat diets. (3) That’s right; we’ve been doing it wrong. And as for that ever-present “water weight” we all carry around? Say goodbye to that. For every gram of glycogen (stored form of glucose) there are 4 molecules of water attached. Since the keto diet does not supply huge amounts of carbohydrates, water retention weight is drastically reduced. No more bloated feeling!

Improved body composition: It’s important to note the difference between weight loss and fat loss. Weight loss is simply a decrease in your overall weight, while fat loss is targeted directly at your fat stores without affecting your muscle. Muscle loss is a very bad thing, so you want to make sure that you are losing the right kind of weight… the weight from excess fat! Very low carb diets have been shown to decrease fat mass while sparing lean body mass (4). This means that keto will burn your existing fat stores without decreasing muscle.

Blood pressure reduction: If you have high blood pressure, this diet helps to bring it down. Low carb diets have been proven to be very effective in reducing blood pressure levels. (5)

keto at chinese 🔥how to keto at chinese for Improved Insulin Levels: If you are overweight and diabetic, you have a double-benefit following the keto way of eating. The ketogenic diet has shown notable improvements for patients with insulin resistance (7). The nature of the diet leads to a drop in insulin levels, no more elevated insulin! Diabetes, pre-diabetes, metabolic syndrome, PCOS and a host of other conditions that are affected by out of whack insulin levels may be alleviated by making different food choices.

Healthy blood cholesterol and triglyceride levels: Yet another remarkable benefit of a low carb ketogenic diet backed by many studies is its ability to bring blood cholesterol levels to a healthier state. A 2010 study published in the Journal Archives of Internal Medicine revealed the improved cholesterol and triglyceride levels of study group that followed a keto diet. The study showed that the levels of good cholesterol (HDL), triglycerides (3) and bad cholesterol (LDL) improved to healthier levels when participants followed a ketogenic diet. What was more impressive about the observation is that the improvement of these blood parameters were more significant than the group that took medication. Point to keep in mind: “bad” cholesterol is not caused by consumption of fat. Researchers have actually linked high LDL to a high carbohydrate diet. (3)

Naturally gluten-free: If you have issues with gluten and grain, then a low carb ketogenic diet is your best choice. The keto diet eliminates gluten and grains by default. The diet offers all the benefits associated with gluten-free/grain-free diet.

Treatment of Epilepsy: Ketogenic diets have been used since the 1920s in response to the observation that fasting had anti-seizure properties. Ketosis mimics the metabolic state that happens when fasting, producing ketone bodies, which have preventive effects on seizures. A 2005 paper published in Epilepsy behavior states that the ketogenic diet has significant potential as a power tool for fighting epilepsy. (6, 8, 9)

Treatment of PCOS: Polycystic ovarian syndrome (PCOS) is the most common endocrine disorder affecting women of reproductive age. It is associated with infertility, obesity, high insulin levels, and insulin resistance. Because ketogenic diets have been shown to reduce insulin resistance, it is often recommended for patients that suffer from PCOS. Keto is beneficial to such patients as it leads to a significant improvement in body weight, percent free testosterone, LH/FSH ratio, and fasting insulin levels (10). I personally manage my PCOS symptoms through a ketogenic diet with great success.

May help treat neurodegenerative disorders: Ketosis is proposed to be beneficial in neurodegenerative conditions like Alzheimer’s and Parkinson’s. Researchers propose several mechanisms that may promote better neurological functions in patients that suffer from these disorders. This includes improved resiliency of nerve cells, altered brain pH, and synthesis of neurotransmitter GABA — all of which seem to benefit patients with neurological conditions. (11)

Potential cons of ketogenic diet

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The “Keto Flu”: When adapting to a ketogenic way of eating, you may experience temporary flu-like symptoms, like nausea, headache, cramps and fatigue. These temporary discomforts are referred to as ”keto flu”. Once your body adjusts to the new changes these symptoms generally disappear.

But! There are measures for 1 last update 2020/06/03 that you can (and should) take to prevent these symptoms from ever happening – including staying hydrated and increasing your salt/electrolyte intake.But! There are measures that you can (and should) take to prevent these symptoms from ever happening – including staying hydrated and increasing your salt/electrolyte intake.

To combat: Drink water and increase salt, magnesium, and potassium!

Weird taste in mouth: “Fruity breath” is a very common side effect of following a low carb ketogenic diet, caused by the acetone by-products of ketosis. Not all ketoers experience this, but if it occurs the best remedy is to drink plenty of water. The reduced appetite may also lead to lowered water intake, which can lead to dehydration related bad breath.

To combat: Maintain good oral hygiene and stay hydrated!

Not eating fiber-rich greens: Some people assume that a ketogenic diet is a complete NO carb diet and do not consume mineral-rich and vitamin-rich green leafy vegetables such as spinach or chard. Leafy greens contain very few carbs (most of which are fiber) and are chalk full of nutritional value. Not adding enough greens and veggies into your diet can lead to constipation and irregular bowel movements.

To combat: keto at chinese ☑how to keto at chinese for Eat your veggies!

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