When you’re beginning a ketogenic diet the goal is for your body to reach a state of ketosis.
Simply put, you want to get your body in the state that is going to allow it to use fat as fuel so that it starts to burn that instead of carbs and sugars.
Currently, your body is a sugar-burner so it looks to burn this before anything else. In ketosis, your body is a fat-burner so it looks to burn fat before anything else.The more your body starts to burn fat, the less fat you’ll have on your body. You can start saying goodbye to all that excess fat you’ve been dying to get rid of.
However, knowing you’re in ketosis isn’t as easy as it may sound. You can’t just look at yourself and know that you’re in ketosis. How do you know you’re in ketosis?
7 Signs You Could Be in Ketosis
The following signs aren’t going to give you a 100% guarantee that you’re in ketosis. They could, however, give you a good sign that your body is heading in the right direction.
1. Weight Loss
Weight loss should seem like an obvious sign. You’re on a diet, if you aren’t losing any weight at all then you could be doing something wrong.
The only reason this sign could be deceiving is that in the initial stages of the ketogenic diet, you could be expected to lose a lot of weight all at once. This is usually just water weight. No actual fat has been lost from your body.
There have been examples of people losing close to 10 lbs during the initial weeks of the diet. When you have a lot of weight to lose, the first thing to go is always the water weight.
Once the water weight is gone, that is when the real weight loss starts to happen because, after that initial loss, it’s safe to say that anything else you lose is from fat.
When you lose weight after the initial significant loss, your body will start to use fat as energy. Realizing this is a good indication that your body could be in ketosis. The weight loss will not be as dramatic but it should be pretty consistent for some time period.
2. Loss of Appetite
When you see the loss of appetite, this doesn’t mean that you’re not going to have a taste for anything. It just means that you aren’t going to be hungry a majority of the time.
Cutting carbs are going to significantly change how you feel throughout the day when it comes to eating. You’ll still get hungry throughout the day but you more than likely aren’t going to absolutely need a snack after every meal. When you do eat, you’re only going to eat what you feel like you need. Overeating really won’t be a problem anymore.
You’re going to be consuming a lot of fats and that is going to help you feel full faster and help you keep that feeling for a longer time. It’s really a win-win situation since you’re trying to lose a bit of weight.
3. Increased Focus and Energy
When you finally reach ketosis, you’ll find that you will have a little more energy and much better focus. You’d be surprised at how much the carbs are affecting you and your performance.
A good comparison to make is when you have lunch. Usually, this is about the time when your body wants to crash and have a nice long nap. You may even get a few cups of coffee to try and hold you over for the rest of the day.
When you’re on keto, this isn’t going to happen. You can go through lunch and continue to power through the rest of your day. The crash may be expected to come but it’s never going to arrive. No coffee or any extra energy boosts are going to be needed. Being in ketosis is going to fuel your brain so that it can perform at its peak for a much longer duration throughout the entire day.
4. Short-Term Fatigue
I know this is a little weird seeing, especially after seeing the last sign. It’s awkward going from talking about having more energy and focus to talking about having fatigue. The two signs seem to contradict each other.
The only reason this is a sign that needs to be mentioned is that your body is about to go through a huge transition. Going from a sugar-burner to a fat-burner is something your body has probably never experienced before. Your body is so used to looking for sugar for fuel that when it doesn’t it goes into something like a panic. It’s not ready to start using fat for fuel.
Unfortunately, you’re going to need to push through this adjustment period because you aren’t going to feel the best during it. You will start feeling a bit of fatigue. The good news is that this fatigue isn’t going to last very long at all.
Another reason for the fatigue is that your body is releasing a lot of electrolytes that are vital for muscle function. This is because you are losing a lot more fluids due to the lack of carbs in your system. An easy way to replenish some electrolytes is to stay as hydrated as possible at all times of the day.
5. Toilet Issues
This is my least favorite sign of ketosis. Mostly because it is slightly unpredictable.
You may be used to having a certain bathroom routine but when you’re in ketosis, this could change entirely. Your body will react in one of three ways to the ketogenic diet when it comes to the bathroom:
6. Bad Breath
Your loved ones may not enjoy this side effect very much, but all you have to tell them is that you’re burning fat. So, the bad breath might be worth it. You’ll typically wake up with pretty horrid smelling breath when your body is in ketosis.
It may not be as bad as I’m making it sound but it’s definitely not going to smell like roses and sunshine! Your body is producing much more acetone than usual and it only exits your body through urine or your breath.
The positive thing is that this isn’t going to last all day. Brushing your teeth first thing in the morning should get rid of the stench right away. Once you’re in the full swing of the ketogenic diet, this side effect should subside so it’s not something you have to worry about for the long term of this diet.
7. Increased Ketones
During the ketogenic diet, you want your body to produce ketones. When you’re in ketosis, your body is going to producing much more ketones. Producing ketones is a good way to know that your body is burning fat. There are a few ways to check your ketone levels as well.
The best option is probably using a Glucose Meter. A much cheaper alternative is using test strips. The drawback to this is that they are much harder to read than the glucose meter.
Bonus: 8. Insomnia
This sign is going to really be a problem for those of you that might already have a bit of trouble sleeping at night. You aren’t going to be up all night, but you might not be getting a full nights sleep. You could wake up relatively frequently.
Although this sucks, your body is going through a major change and if you can suffer through a few nights with a little less sleep, then you’ll be changing your body for the good forever.
We All React Differently
Although the ketogenic diet asks everyone to do the same things, our bodies are going to react differently to it.
Nobody is going to have the same reaction to the diet as somebody else. Hence why we say these signs aren’t a guarantee that you’re in ketosis. Although, they are a very strong indication.
It’s important to remember that you are on your own path with this diet. By this I mean, don’t look at somebody that lost 10 lbs in the first week of the diet and get discouraged. Your weight loss is coming. You just have to stick with the diet and stay disciplined.
Just like any way of eating, preparation is key. You will fail if you are not prepared! If you don’t have keto friendly foods on hand and ready to go, and you live with others that do not follow the diet you can be setting yourself for failure. Having a good base of foods can also be helpful when there is no time to plan for an actual meal, you miss grocery shopping day, or need a quick snack but want to keep it keto. This can also be helpful for somebody just starting out and looking for a shopping list.
I do not have the luxury of having an only keto kitchen as my husband does not follow the diet and my daughter does not either. This means that the temptation for Doritos, marshmallows, Nutrigrain bars, and Nutella are always there. Fortunately, right next to those items I have keto friendly substitutes that I grab instead. Some I can readily get at the grocery store and some need to be specially ordered online.
I am not going to include much protein in this list, just because even though they are usually always on hand, they tend to be frozen. Most people have a bag of frozen chicken and some ground beef in their freezers.
Pantry – I have linked some of my favorites
For the Fridge and Freezer these are further below!
You can always see this related blog post about protein powder.
These all depend as well on your preferences. Some may like other veggies and not like pickles. The idea is to stock up on items that take no prep but are keto friendly. When I am not really in the mood to cook or don’t have all the ingredients, but want to eat something, I might have some tuna from a can, or make a quick buffalo chicken dip. I might have some frozen shrimp and make a quick horseradish cocktail sauce.
Eggs are always a standard since they are so versatile. I can make hard boiled eggs for salads, make scrambled eggs, egg salad, deviled eggs, and so much more.
The different cheeses come in handy if you want to make some quick fathead crackers using your pantry items as well.
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We all are well aware of the mayhem created around weight loss. There are numerous tricks that may look alluring enough to be tried, but when it comes to your body, uttermost care needs to be taken. One weight loss trend famous for quite some time now is protein shakes and the effective manner in which they help you to lose weight.Why are protein powders helpful?Protein powders are helpful due to many factors. The biggest reason is that when our body gets ample of protein, its nutritional deficiencies start diminishing.
Weight gain in a majority of cases is due to this nutritional deficit of the body and can be the main issue as to why you may be unable to lose weight. Secondly, proteins are the building blocks of our body. Muscles tend to burn more calories than fat. And this is helpful if you want a sustainable weight loss.
DIY: Protein powders Thirdly, proteins help increase metabolism and satiation level of our body, which not only helps in burning calories and keeping you energised but also leads to lesser cravings for unhealthy snacks.
Different types of protein powders - There are many varieties of protein powders available in the market which you can consume as per your need. These range from whey to soy to animal to plant proteins. They all come in powdered form and therefore can be consumed with milk, water or even juice. Good brands manufacture these powders and there are various recipes available for you to make them at home as well.
On an average, an adult body needs 1 gram of protein per kg body weight. Hence, if you are 60 kgs, you will require 60 grams of protein every day. It is also important to remember that at once, only 30 grams of protein can be digested by your body and any range above this will only come out without being utilised. Important note: Remember to not overindulge in protein powders as many are synthetic proteins which can harm your body in the long run. Also, make an informed choice in deciding which ones to buy.
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Starting a new diet can be a difficult decision. In this day and age, there are many variations of diet plans that you might choose... Too many, to be honest.
Recently the paleo and the ketogenic diet have started trending amongst people who are looking to improve their lives and lose weight at the same time.
With the rise of these two methods, the question in a lot of people's minds are, "what's better, paleo or keto?" Well, that's a question that we will be answering in this article. But first, let's get into what these two are and what goes into the process before we choose which one has the upper hand. Some of the benefits that you can gain from both of these plans include the reduction of inflammation, increasing your immunity, clear mental status, and decreasing any diseases such as diabetes, cancer and heart diseases. The paleo and ketogenic diet apply the same type of principles regarding losing weight but there are some subtle differences between the two. There are some people that mistakenly think that paleo is the same with keto. It is important that you understand how each of these diets works and how they can positively affect you in both short and long term.
When it comes to a long-term plan of diet, both are great choices but paleo is more of a short-term lifestyle than keto is. Both have its advantages in different categories and we will be talking about that right now. Okay, so now let's get into the discussion of what these diets really are before we decide which one of them is actually better. So, will it be keto or paleo?
First, Let's Talk About the Ketogenic Diet health food
This type of method involves a very low carbohydrate diet. It is a very famous one because of its variations in terms of benefits from it. This also has other names such as the keto, non-carb, low carbohydrate, ketosis diet and many more.
The suffix "keto" comes from the word ketogenic as this puts the body in a metabolic state wherein the body begins to extract energy from the ketone that is present in the blood. The good thing with this lifestyle is that it mimics the fasting process of eliminating glucose that is found in carbohydrates. Eventually, people who are doing this kind of routine will lose weight as this forces the body to burn many fats despite consuming more fats and calories. And, if you want to read a more in-depth analysis of this diet, you can read it on this page.
During the 1920's, the Johns Hopkins Medical Center has designed the first ever ketogenic diet especially made for the treatment of patients with epilepsy. The team has discovered that the method is perfect in treating epilepsy due to its structural makeup which has a very low carbohydrate content.
This lifestyle also has been reported to decrease the number of seizures in many other cases as well as reducing pre-cancerous cells. And lastly, this also has effects on cholesterol, blood sugar and hunger issues.
What are the Keto Foods to Eat?
The ketogenic diet is a high-fat, low-carb diet, and this also contains a moderate protein in the mix that has a macronutrient breakdown of 70 to 75% of calories from fat, 20 to 25% of protein and 5 to 10% of carbohydrates.
Foods such as meat, poultry, eggs, fish, non-starchy vegetables, nuts, seeds, and healthy fats that include coconut oil, olive oil, and avocado.Foods that you’ll need to avoid are sweet types of vegetables, grains, processed foods, fruits, and high-carbohydrate dairy.
If you are on a strict ketogenic diet, this means that you'll have to follow the diet plan regularly without fail. People who are in a metabolic type of condition such as diabetes and hypertension should always be careful regarding having this kind of lifestyle. Furthermore, a healthy adult can follow through this kind of process, but it is advisable to always check with your doctor first before going into it. There are health conditions that might be more intense when you are on a very strict low-carb diet.
Now, Let's Talk About the Paleo Diet Paleo food
This is also known as the hunter or gatherer diet because its concept is closely associated with eating with the kind of food that a hunter has gathered during the Paleolithic era. Another type of diet that is similar is the Ancestral, caveman, hunter, and primal diet. All of these are have the same type of concept with only a slight difference.
The paleo is known to improve blood lipids, induce weight loss, and reduce some pain from auto-immunity. There are other benefits to this lifestyle but if you want to know more about it, you might have to do your own digging on the internet.
Perhaps, you are wondering, what the foods are that most of the people in this diet are eating? Well, we're going to get into that in just a little bit.
What are the Paleo Foods to Eat?
According to Dr. Cordain, the paleo diet is very high in protein which makes it very special. Most of the experts believe that it should contain a lot of vegetables and some meat only. Its breakdown includes 28 to 47% of calories found in fats, 19 to 35% of protein, 22 to 40% of carbohydrates.
Most of the people that are on a paleo diet recommend eating meat and poultry. However, meat may contain parasites which are harmful to your health.Also, foods like vegetables, fruits, seeds, herbs, nuts, spices, some healthy fats and even oils.
And, when you're on the paleo, you will need to avoid processed foods, sugars, most dairy products, grains and many more. Just like the ketogenic diet, there are a lot of restrictions to the paleo as well.
Therefore, if you want to choose a kind of diet that will tailor fit your needs, it is important to weigh your options as to which one is better for your health. Should you be suffering from any illnesses or diseases, it is essential if you can seek for a dietitian for you to be assessed and understand more about the diet plan.
So, What's Better, Keto or Paleo?
Finally, the last question that we are all here for needs some answering. So, what really is the difference between paleo and keto? Are paleo and keto the same? Firstly, the types of foods are a little bit similar but the the ketogenic diet has quite an advantage in the healthy fats section so that is a huge thing. Also, the benefits that you get from these diets are similar but are aimed for different things. You can also check the other differences of these diets on https://www.ketogenicsupplementreviews.com/blog/paleo-vs-keto-diet/
They are both indeed built for weight loss but what separates the two are their ability to ease different health conditions.
Personally, I think that the keto diet has more benefits than paleo because of the way it can help people that have epilepsy and seizures, its reduction in pre-cancerous cells, and impact on mental clarity.
Going on these lifestyle changes are completely up to you, but if you ask me, we will definitely go with keto as there are also supplements that can help you get to your goal quickly and actually stay in it for a longer period of time.