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Success Tips for the Keto Diet

Tips for the Keto Diet

Getting started on any new diet can be challenging in the first couple of weeks. While the keto diet isn’t as harsh as other diets, it does have rules that you need to abide by and there will be a short transition period where your body adapts to the diet.
Generally, the first 4 days will be the hardest for most people. For some, it may take about 7 days before they’re truly comfortable with the diet and in ketosis.

In this article, you’ll learn a few success tips that will help you adapt better to the keto diet and give you the edge you need to make keto a part of your lifestyle.

Get into ketosis fast

Keto Tips

Understand the diet

Before starting on the diet, you must do your research. You must know the macros, how much fat you’ll eat, what foods you can eat, what recipes you can make and so on.
You may need to invest in keto recipe books to help you whip up tasty meals. It will also be a good idea to scout around your neighborhood or usual eating places to see if they sell keto meals or if the chef is willing to make a dish according to your requirements.
This will make eating out much easier on days when you just don’t wish to cook. Being well-informed will make it much easier to comply with the diet.

Track your carbs

Initially, you may be a little confused and overwhelmed when starting the diet. This is normal. The most important thing you want to focus on will be your carb intake. It should not exceed 50 grams a day. Ideally, you should keep it to 20 grams until you reach ketosis.
Severely limiting your carb intake will help you to reach ketosis faster and break your addiction to carbs. It’ll also make it easier on the body to switch from glucose to ketones as a fuel source.

Reduce all temptations

Clear out your kitchen and refrigerator of all foods that are not in alignment with the keto diet. This will prevent you from giving in to temptations, because there aren’t any around the house.
The first few days of the keto diet will be challenging, and you may feel lethargic. You’ll not have much energy to exercise willpower and be disciplined. So, by not tempting yourself, it will be easier on you mentally and emotionally.

stay on track

Get a food scale

Having a food scale will allow you to weigh and measure your foods. You’ll be more accurate with your macros and portion sizes. A food scale is relatively inexpensive, and you can easily get one from amazon.
It will also help you when the recipe books give you specific quantities to use in the cooking. You’ll be able to measure the weight of the food.

Seek motivation

The only way to succeed with the diet is to stick with it till your body adapts and it becomes a habit. To do that, you’ll need to find motivation.
The downside of motivation is that it wanes over time. While you may have started out enthusiastic, as time passes, you’ll lose interest when the daily drag of maintaining the diet sets in.
Find motivation by watching videos on YouTube of people who have used keto to lose weight and get healthy. Just search for “keto weight loss” and you’ll have all the inspiration and motivation you need.

Facebook groups

You may join Facebook groups dedicated to the keto diet. By speaking with others who are passionate about it, you’ll not only find motivation and maybe an accountability partner… but you’ll be more passionate about it because everyone else in the group is.
Follow these tips and you’ll be much more successful with the keto diet. While you won’t see changes overnight, this diet gives you some of the fastest results possible. So, stick with it and in a couple of weeks, you’ll be glad you did.

Drink your way to ketosis

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A Beginners Guide To Keto Dieting The Clever Way…

There are many reasons why this information can be extremely important…

When combined, all of these parts within learning about this topic play a big part in being more knowledgeable towards your overall goals and maintaining them in the long term.

In other words, it gives you a solid start in learning all about this subject.

The information within this guide is essential because you’ll learn how to improve your overall strategies and more importantly, how to be successful when putting it into your overall practice.

Learn more…

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Three Fast Techniques to Start Ketosis and Make You Lean and Trim

In this article, we’re going to give you three ways you can employ the ketogenic diet plan to help you lose weight. It’s important to note that most people will find that they’ll have to go through a period where the body tries to adapt to the diet.
Most of us get a major chunk of our calories from carbs and protein. With the keto diet, most of your calories will come from fat. Because of this, you may experience carb withdrawal symptoms such as mood swings, nausea, drowsiness, lethargy, etc.
In industry terms, this is known as the ‘keto flu’ and is par for the course because your body is adapting. Stick with the keto diet and in 2 weeks, you’ll be just fine.

The Power Of Fasting
  1. Fat fast
    One of the best techniques to seeing fat loss will be to eat natural high-fat foods for 1 week. No carbs, no sugar. The key is to eat mindfully. You must be attuned to your body. Eat only when you’re hungry and stop when you aren’t.
    For this fat fasting protocol to work, you MUST be very strict. The smallest deviation will thwart your attempts to reach ketosis. This is an extreme method that requires total adherence and dedication. Even a small sip of soda can undo the entire process. It’s that sensitive.
    The rewards for all this effort are fantastic. You’ll be able to see 8 to 10 pounds of weight loss in a week. While a lot of it will be water weight, you’ll lose fat too. From here on, you can get started on the keto diet, because your body would have adapted.
  2. Normal fasting
    Even if you’re not on the ketogenic diet, fasting can still help you reach a state of ketosis. That’s why intermittent fasting is so potent. It gets the body to produce ketones too.
    Fasting for 16 hours a day will create a state of ketosis that will help your body to burn fat for fuel instead of carbs. If you can fast for 20 to 24 hours, that will be even better. When you’re first starting off, you may wish to start with a 10 hour fast and slowly work your way up.
  3. 5/6 small meals a day
    Another way to reach ketosis will be to consume 5 or 6 small meals spread throughout the day. This is like ‘grazing’… and it’s different from gorging on 3 large meals.
    The 5 or 6 small meals you have will contain no more than 200 calories each. Ideally, you should be getting most of your calories from natural fats and a very small amount from protein. It’s best to avoid carbs totally.
    The beauty of the ketogenic diet or achieving a state of ketosis is the fact that it focuses on fat loss and not weight loss. Losing weight is not the goal. You can lose weight and still be skinny fat. Always remember that your goal should be to reduce your body-fat percentage and not just the numbers on the scale.

*Other considerations
Do note that if you wish to lose weight, exercise is still important to boost your metabolic rate and burn more calories. You’ll also need to be at a caloric deficit. It’s tricky to be on a ketogenic diet because 1 gram of fat contains 9 calories.
So, it’ll be easy to over consume calories if you’re not careful. Pay close attention to your caloric consumption. You should have a daily deficit of about 500 calories, and most of your calories should come from fat.
If you can balance both these objectives, your body will enter a state of ketosis and the fat will melt off faster than you ever thought possible.

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Basic Understanding How the Keto Diet Breaks Down Fat

In the past few years, the ketogenic diet (the process of ketosis) has skyrocketed in popularity. Thousands of people swear by it as one of the best ways of losing weight. In the past, this diet would have been unimaginable. The very theory behind it is contradictory.

To simply things, the keto diet works on a very simple principle – most of the calories you consume will need to come from foods that are high in fat. Your consumption of protein will be moderate, while your carb intake will be very low.
75 to 80 percent of your calories will need to be fat. 20 to 25 percent will need to be protein. Your carb intake should hover between 20 to 50 grams.

The idea of eating fat to lose fat may seem ironic. The common misconception is that one should avoid fatty foods in order to lose weight. Yet, the reason the ketogenic diet works is because when you consume a lot of fat, your body realizes that it always has access to ample fat.

It doesn’t see a need to cling on to the fat stores in your body. You’ll find it much easier to shed the stubborn pounds when you’re on keto diet because the body burns off your fat more easily.

The average person who tries to lose weight does it by restricting his or her calories. While this is one way to do it, the body still uses glycogen and carbs for fuel, instead of fat. The fat burning process is slower.
With the keto diet, since carb intake is low, your glycogen reserves and the insulin in your body will be low too. It’ll be easy to deplete those, and your body will have no choice but to burn the fat for its energy needs.
The body will produce ketones for energy when your carb consumption is low. Your liver uses the fat in your body to produce the ketones. Since you’re consuming lots of fat, the body doesn’t try to cling on to the fat stores. It quickly uses them to create the ketones.

The Atkins diet tries to achieve the same goal by reducing carb intake. However, with the Atkins diet, your body is not primed to burn fat, unlike the keto diet. So, once you come off the Atkins diet, your body goes back to burning carbs for fuel and you slowly gain back the weight you’ve lost.
While the keto diet is highly effective, the core principles of weight loss remain the same. You must be at a caloric deficit to lose weight. Even if most of your diet is comprised of fat, the total calories that you consume for the day should be about 500 calories below maintenance.
You can check your calorie numbers here:

What makes the keto diet so effective as compared to other diets is that it trains your body to use its fat stores. Almost all diets advocate not consuming sugar, refined foods, processed foods, etc. But most of them do not ‘teach’ your body to burn fat directly.

The fat burning is an afterthought. It’s assumed that if you’re eating less calories than you expend you will lose weight… and that is true. But the keto diet aims to get you to lose as much weight as possible by burning fat, instead of burning carbs first and then using fat for the rest of the body’s needs.

If you wish to lose weight fast and you’re willing to change your diet, it would be a great idea to give the keto diet a try. It’s relatively easy to follow once you get the hang of it.

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Maxx Ketosis

Welcome the one place you will find all you need to know about making the maximum impact with you ketones with the ketosis process i call Maxx Ketosis.

Maxx Ketosis

So let’s start with four fairly no mistake Keto Diet Tips for Beginners

If you’re looking for a tried and tested diet and nutrition plan to help get you lean and shredded, a ketogenic diet plan could be exactly what you need. This nutritional plan has proven hugely effective in terms of fat loss, muscle growth and retention, and athletic performance.
In fact, there are many athletes and sports personalities all over the globe, following a ketogenic diet all year round and they swear by it. If you want an example of how fantastic you can look when following a keto diet, just check out WWE wrestler Triple H at this year’s Wrestlemania event, who, at close to 50 years of age, arguably looked bigger and more shredded than ever before.Triple_H
While his physique may be extreme, the point of the matter is that the ketogenic diet is a highly effective one. It’ll help you reach your weight loss goals and also leave you more energetic than ever before.
Keto diets can be tough to understand at first glance. The tips below will make things easier and help you get a better idea of what the ketogenic diet is all about.

  • Understanding what a keto diet is
    A lot of people make the mistake of thinking that keto diets are basically the same as diets such as The Atkins Diet, but they aren’t. While both diet plans are indeed low in carbs, Atkins is high in protein and moderate in fat. Keto, however, is a low carb, moderate protein and high fat diet. The focus is on the fats that you consume. So, the majority of your macros should be coming primarily from healthy fat sources.
  • Stay hydrated
    Hydration during a keto diet plan is essential, which is why it’s vital that you drink plenty of water at regular intervals throughout the day. Hydration improves athletic performance. It helps your body to flush out toxins, and ensures that your organs function optimally while your metabolism is firing on all cylinders.
    Ideally, you want to be consuming at least 32 – 48 ounces of water before midday, of which 32 oz should be consumed upon waking to help jumpstart your metabolism.
  • Get plenty of healthy fats
    While you can be a little lenient when it comes to your fat consumption on keto, ideally you will need to ensure that the majority of your fats come in the form of healthy fats. Avoid trans-fats which are unhealthy, and instead, focus on healthy fats such as MCTs (Medium Chain Triglycerides).
    The reason for this is that MCTs, due to their molecular structure, are converted into ketone bodies almost instantly, providing you with instant bursts of energy. Organic coconut oil is enriched with MCTs, and other healthy sources of fat include: oily fish, nuts, seeds, nut butter, whole eggs, avocados, and red meat.
  • Be careful of too much protein
    Remember, protein consumption should only be moderate. Healthy fats should take priority here. People trying to build muscle on keto often make the mistake of thinking they need to be taking in heaps of protein when this is not the case at all.
    Too much protein can result in a physiological process known as gluconeogenesis, which causes amino acids to be converted into glucose sugars. Glucose sugars in the system can potentially knock you out of ketosis, which is the last thing you want.
    These are the 4 basic pointers that you must be aware of when adopting a ketogenic diet. Do give it a try and you’ll be amazed at how effective and powerful it really is.