Friday, July 5, 2019

Keto Diet tips for beginners + best books about ketogenic diet

It's do-able. Some people love it and some people hate it. Personally, I find that nutritional ketosis is almost ideal for me, whereas "normal" eating with lots of carbs in my diet leads to feelings of non-satiety, drowsiness, mood swings, insulin spikes, bloating, and sometimes nausea.

A ketogenic diet consists of 70-80% calories from fat, 15-25% calories from protein, and 0-5% calories from net carbohydrates (carbs). 

You must restrict your daily net carbs to 20-40g daily. 
(total grams carbs) - (grams fiber) = (net grams carbs)

Your transition period depends on a few factors: how strictly you limit your carbohydrate intake, how much energy you expend day-to-day, and how much energy in the form of glucose and glycogen you have stored in your body currently. My transition period takes 3 days.

Keto Diet tips for beginners + best books about ketogenic diet

Keto Diet tips for beginners + best books about ketogenic diet


Day 1: This is an easy day. Your blood is still filled with circulating glucose, and any deficit will be taken from the glycogen in your liver to be converted to glucose. You may feel hunger pangs by the afternoon, and a small dip in insulin, which will feel normal to you because this is what happens every day on a normal diet and you are used to it.

Day 2: This is an easy day, too. Your body is happily pulling glycogen from your liver, converting it to glucose, and all is well. Any small amount of carbs that you consume are burned away, nothing is being stored. You may feel the typical afternoon slowdown and hunger, as on day 1.

Day 3: Hard day. Your body has been (or is nearly) depleted of glucose and glycogen. The small amount of carbs that you consume are not enough to fuel your brain. You have a feeling of satiety from all the fat you are consuming, but you may feel achy, have headaches, and feel sluggish. Your body is alerting you to the lack of glucose and glycogen. It will turn to your fat stores shortly, and begin using ketones for its fuel. You have to make it through this day, otherwise you will "relapse" and never achieve ketosis. 

Day 4: KETOSIS! Congratulations. The fat you consume will continue to impart feelings of satiety. Feelings of hunger will diminish significantly. When you are hungry, you will not feel "hunger panic". Your energy levels will be the same throughout the day, because your body has a huge reservoir of fat (hips, thighs, belly, etc) from which to pull ketones, and therefore your insulin will remain level without any spikes. Any aches, headaches, sluggishness, etc, should dissipate completely. 

NOTE: You must drink huge amounts of water from now until the day you die (or stop being in ketosis). There is a scientific reason. Normally, when glucose is converted to glycogen in the liver it will bond with water molecules resulting in a generally more "hydrated" body. However, fat does not bond with water, which means when you are in a state of ketosis your body will not be retaining water the same way and your body will be less hydrated. YOU NEED WATER for all of the processes in your body, including breaking down fat molecules into their usable and discarded parts. Do not undermine all of your efforts by drinking too little water. Shoot for 90-100 oz per day.

Keto diet Plan for Beginners

CHALLENGES: The hardest part (for me) is limiting my protein consumption. Our bodies can turn protein into glucose through a process known as gluconeogenesis. So eating excess protein would impact the body's ability to consistently create ketone bodies because "glucose" would still be readily available. Fluctuating between glucose production and ketosis simply extends your "Day 3" experience indefinitely. No thanks! 

Eating out can be tricky, but simply plan ahead. Restrict your carbs aggressively throughout the day to accommodate unexpected carbs at the restaurant. Select items high in fat (of course), and don't be afraid to add fat to achieve the ratio you want. For example, extra aioli with your calamari instead of marinara sauce. Extra blue chees dressing on your hot wings. More dressing on your salad, with a side of avocado. 

And that's what it's like!

If your looking for the best keto books in 2019, check the link below:

7 best keto diet books in 2019: buy here


What are the best books about keto diet in 2019?


Saturday, June 29, 2019

Where do I find keto recipes?

There are many sources on line. I started being serious about keto about a year ago. One of the best things about this diet is that you really don’t need recipes. Eat good whole foods. Meat, cook a steak, eat some bacon. Fry eggs in grass fed butter. 

Eat cruciferous vegetables, prepare some broccoli, cover it with cheese and put it under a broiler. Eat healthy fats; well aged cheeses, avocados, pecans and macadamia nuts are great. I’ve also started intermittent fasting and eat just one meal a day.

Join Keto Diet Challenge for beginners

Where do I find Keto Recipes?


No snacking, no grazing. I feel much better. Preparing that single meal is really a breeze. Get an app like LoseIt for your smartphone and just record your meals to make sure you are hitting your macros and calorie goals.

You can also join 28 days to fit Keto Challenge or buy some books about keto diet. I personally recommend you these books with keto recipes and guides for beginners:

7 Best Keto Diet Books


Best Keto Diet Books With Recipes and Guides For Beginners


If you have any questions, just let me know!

Monday, June 24, 2019

Top 10 Best Keto Diet Books and Guides for Beginners!

If you are like many who have been in pursuit of weight loss and overall better health, you have probably been through, or at least read about, tons of different books and diet plans. The constant switching and searching can become disheartening, mainly if you haven’t found something that works right for your body and lifestyle.

If you are still searching for that good plan, there is a diet that has been around a long time but is only recently emerging from the shadows and gaining widespread attention: the Ketogenic Diet.

The ketogenic diet was developed nearly a hundred years ago as a means to help treat people who have epilepsy, but it has long been known to promote weight loss as well. Now, it is re-emerging as a diet that is beneficial for weight loss and management, as well as for helping treat other medical concerns.

As with many diet plans, though, there are numerous approaches and lots of books and information out there about it that might be confusing to newbies. Lucky for you, we are here to guide you through it.

So, to help you learn the top quality information about the lifestyle, we are going to share with you our best keto books on the low-carb way of life so that you can get started on your own journey to weight loss and healthy living.

List of 10 Best Keto Diet Books and Guides for Beginners!


Top 10 Best Keto Diet Books and Guides for Beginners!


1. Keto Diet Basics
To get started, you’ll learn the basics of the keto diet, how it was developed, how it works, 13 tips for success, foods to enjoy, and more.

2. Eating Well On Keto
In this guide, you’ll get 10 breakfast recipes, 14 lunch recipes, and 14 dinner recipes, plus a companion 28-Day Meal Plan calendar.

3. Staying In Ketosis
You’ll learn how to get into ketosis in as little as 3 days, how to know if you’re in ketosis, and much more.

4. Mastering Macros
Learn how to calculate your macronutrients and maintain the proper ratios to stay in ketosis!

5. Beating Keto Flu
What the “Keto flu” is and how to make it go away quickly if you experience any symptoms.

6. Intermittent Fasting
Learn about 5 different styles of Intermittent Fasting to kickstart ketosis and accelerate fat loss.

7. Social Situations
Discover healthy ways of dealing with social pressures. Includes tips for eating out and guidelines for drinking alcohol. This is what makes weight loss sustainable!

8. Guilt-Free Desserts
This cookbook contains 36 mouth-watering “fat bomb” recipes that will satisfy your sweet tooth while keeping you in ketosis.

9. Yummy Avocado Recipes
Discover 5 unique keto-friendly ways to prepare avocados. Yum!

10. Keto Supplements Guide
Learn about 12 of the best Keto supplements that will help you transition to ketosis and make the Ketogenic diet more effective.

Best Keto Diet Books and guides for beginners (2019 list)


Best Keto guides (buy now)



Friday, June 21, 2019

Key to weight-loss - lose weight Ketogenic Diet

Key to weight-loss - lose weight Ketogenic Diet


In keto diet weight loss, it is very beneficial for controlling our weight because it does not increase the amount of glucose in the body and the energy is produced by fat. Due to which oxidation of directly fat cells remains. It is true that the amount of fat from our body is low and so is the key to weight loss. Check out our keto diet shop!

Key to weight-loss - Keto Diet books and guides

Feel a better quality in your skin


While taking keto diet, we do not feel frequently hungry because it is a good source of energy and we feel full of energy and because during the time of taking it, the amount of glucose in our body is reduced, Can also be kept in control.

While taking keto diets we feel a better quality in our skin and also in our problem of acne The quality of the skin is better than ever.

Boon for diabetics


So the Keto Diet Plan is a new age diet plan and this diet plan is a normal diet plan which contains glucose oxidation and is more beneficial because it does not increase the glycemic index and Blood sugar level is low, or it is like a boon for diabetics.

Sunday, June 16, 2019

Best Keto Diet Recipes for beginners!

Realising the importance of ketogenic food was one turning point in my life, and I would not been able to be healthy today, without this. Ketogenic foods are those which are high fat, adequate protein and low carbohydrate diet. In taking ketogenic food are always good for our health and also help us to be healthy and fit as well.

Best Keto Diet Recipes for beginners!


Some of the Keto Recipes that I know contain sea foods, low carb vegetables, cheese, avocados, coconut oil and eggs. Making food containing these ingredients will surely help to maintaining your carbohydrate level, which is most necessary in order to maintain your body hormone and blood levels as well.

Easy Keto Diet Recipes for newbies!

Most of the recipes on YouTube were next to impossible to prepare. Sometimes they want almond floor and sometimes some other exotic ingredient. Almost all the dishes are prepared with cauliflower which I hate the most. So I decided to join 28-day Keto Challenge - it changed  my mind about ketogenic diet.

Saturday, June 8, 2019

10 TRICKS TO START KETO DIET FASTER AND EASIER!

10 TRICKS TO START KETO DIET FASTER AND EASIER!


10 TRICKS TO START KETO DIET FASTER AND EASIER!


1. EASE INTO THE DIET BY ADDING MORE FATS

Going from your regular (ahem, carb-heavy) diiet on a Monday to eating keto on Tuesday is a pretty big shock to the system. There’s even a name for it: the “keto flu.” To prepare your body (and nix those symptoms of nausea, headaches and fatigue), Dr. Axe recommends upping your fat intake three to seven days before starting the diet. “Getting some more healthy fats (like avocados and coconut oil) in your diet will help prepare the gallbladder, liver and digestive system,” he says. Permission to eat avocado toast every day this week, granted.

#2. USE 28-DAYS KETO CHALLENGE

The 28DayKetoChallenge is a dettailed and comprehensive plan that will guide you through the first month of your keeto diiet.

It will prrovide you with a lisst of fooods that you can and cannot eat, which will make sticking to your new diiet much easier.

Therrre is a lot of other inforrrmation in this guidde that will help you stay on track through the first 28 days.

More details: 28 day keto challenge

3. USE LOW-CARB INGREDIENTS TO MAKE YOUR FAVORITE MEALS

Best news: Going keto doesn’t mean forgoing pancakes, pizza and fries. You just need a few clever swaps. Think: coconut flour, cauliflower crust and roasted turnips. You can even have pasta—just ditch the noodles and try zoodles or spaghetti squash instead.

4. USE HERBS TO COMBAT SUGAR CRAVINGS

You’ll steer clear of sugar on this diet, but you can still indulge your sweet tooth with good-for-you herbs like licorice root (which tastes nothing like the bitter candy) and cinnamon—try them in tea or sprinkled onto desserts. Another great snacking option? Ultra-satiating fat balls. (Just be wary of using too much stevia—although technically allowed on the kettto dieet, it should only be used in small amounts.)

5. KEEP YOUR ENERGY UP WITH TEAS AND JUICE

When you first start eating keto, it’s not uncommon to feel a dip in your energy levels. To help your body transition and give yourself a natural energy boost, Dr. Axe recommends sipping plenty of green juice, matcha tea and so-called super-herbs (aka adaptogens) like cordyceps, ashwagandha and holy basil that can help fight fatigue and stress.

6. FIND A BUDDY

Although there are plenty of delicious ketto recipes out there, it’s hard not to be tempted when your S.O. keeps chowing down on nachos and cake. The fix? Team up with a friend to help you stay on track. Weekly matcha and fat balls date, anyone?

7. DRINK LOTS OF WATER

OK, real talk. One of the possible side effects of starting the keto diet? A reduction in bowel movements (yep, we said it). To prevent this, Dr. Axe recommends upping your water intake. “Take your body weight, cut it in half and drink at least that many ounces of water a day (if not more).”

8. KEEP EXERCISE TO A MINIMUM FOR THE FIRST FEW DAYS

If you just went ketto and you’re not feeling so hot, you’re not alone. “The first three days are when people typically feel the weakest, so I would encourage people not to overdo exercise early on,” suggests Dr. Axe. You should be back to your usual running/spinning/CrossFit self in about two weeks, he says. Until then, stick to long walks and gentle yoga.

9. FOCUS ON HEALTHY FATS

Yep, the ketogenic diet lets you eat bacon and cheese. This we know. But that doesn’t mean you should eat them for every meal. When it comes to fats, you want the majority of your intake to be from the good kind—think avocado, salmon, flaxseed and coconut oil. (Save the bacon-egg-and-cheese skillet for this weekend.)

10. GOING KETO CAN BE TOUGH, BUT IT’S NOT FOREVER

When you go keto, you’re getting approximately 75 percent of your calories from fat, 20 percent from protein and 5 percent from carbs. And although this combo often leads to weight loss, in the long-term, it’s also pretty tough to stick to. That’s why Dr. Axe recommends following the ketogenic diet for 30 to 90 days at a time, then coming off keto by upping the amount of healthy carbs (but still keeping things relatively low-carb and sugar-free). “I don’t think that people should be in ketosis [burning existing stores of fat for energy] every day of their lives—our bodies are meant to burn both carbs and fat for energy,” says Dr. Axe. Keep this in mind when the going gets tough on day 25. Trust us.

Friday, May 31, 2019

What is Keto Diet? How to start keto diet for weight loss?

Are you not sure what to eat on a keto diet? Here you’ll find a quick food list and visual guide, showing you what to eat on keto. Let’s start with a basic overview.

Keto diet is a low-carb, adequate protein, high-fat diet to help you lose fat. It is even known to display benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.

What is Keto Diet? How to start keto diet for weight loss?


Keto diet - cheap books and guides! 28-day Keto challenge!


This diet is basically telling you to eat fat in order to lose fat. The way it works is, it reduces your carb intake to a minimum or nil, and replacing it with fat, pushes your body to a metabolic state called ketosis, where the body turns to burning down fat for energy. In the process, it turns fat into ketones in the liver, which then supplies energy to the brain. This will occur when you bring your carbohydrate levels to around 50 grams per day or lower.

There is no single keto diet as it has different variations each suited to a specific goal. Let’s take a look at the different keto diet types:

Standard Ketogenic Diet (SKD): This primarily consists of 75% fat, 20% protein and only 4% carb. It is also the most extensively researched and most recommended.

Cyclical Ketogenic Diet (CKD): As the name suggests, this involves a cycle of high-carb days following ketogenic days, such as 5 ketogenic days followed by 2 high-carb days.

Targeted Ketogenic Diet (TKD): This diet allows you to have carbs right before and after workouts and usually followed by those who are into intense workout and need the carb fuel.

High-protein Ketogenic Diet: Similar to the SKD, but with a bigger protein proportion, this diet consists of 60% fat, 35% protein and 5% carb.

The SKD and High-protein Ketogenic Diet have been thoroughly researched and are recommended to people struggling to lose weight faster. The CKD and TKD, however, are usually followed by those who are also simultaneously following a workout routine, although not much study has been done on their effectiveness.

The keto diet is mostly recommended to people who are obese and diabetic as studies show the highest positive results in such cases. The best way, however, to know if it works on you is to use the traditional method: application. But take caution. Speak to your trainer, heed their words, and listen to your body. 

To know more about Keto diet visit: 28-Day Keto Challenge or Buy 7 Keto Diet Books for 37$!

7 best Keto diet books to help you get started! Recipes and guides!

Keto Diet tips for beginners + best books about ketogenic diet

It's do-able. Some people love it and some people hate it. Personally, I find that nutritional ketosis is almost ideal for me, whereas...