Best Ketone Blog
Sticking to your keto diet is challenging on its own. But when you are traveling, the pressure doubles. Unlike at home wherein you can have a full pantry to choose from, you might not have as many options available when you travel. It is very common for people to forget about their diet when they are on vacation, and in particular, indulging in a lot of sugary and processed foods. It is, therefore, important to carry a ketone blood monitor kit when you are traveling to ensure that you maintain your ketosis.
It is possible to maintain your ketosis with proper planning. Follow these strategies in order to keep your keto level in check when you are away from home.
- Pack your own keto snacks with you. If you want to maintain healthy snacking when you are on vacation, it is important to pack your own snacks. There are plenty of keto bars and snacks that you can purchase locally or online. Make sure that you buy them beforehand as these options might not be accessible to you during your travel. If you cannot buy keto snacks or bars, you can make your own. Some of the keto-friendly snacks include beef jerky, fat bombs, dark chocolate nibs, macadamia nuts, almond nuts, and hard-boiled eggs.
- Research keto-friendly restaurant options. Proper planning and research is vital in order to maintain your ketosis while traveling. If you must, try to call up the restaurants ahead of time to ask them about the keto-friendly meal options (if they do have one). This will give you an idea where to eat when you travel. It would be wrong to assume that just because a certain restaurant claims to be ‘keto’ that they would offer keto-friendly meals. You need to make sure beforehand.
- Ask your hotel/resort about keto-friendly meals. When you book a hotel or resort for your vacation, make sure to ask the hotel upon booking that you prefer to have keto-friendly meals. Most hotels or resorts would be more than happy to accommodate specific requests from guests.
- Shop when you are on vacation. If you are staying in a fully furnished apartment, you can also try to take advantage of that when you travel. Buy locally and find keto-friendly ingredients such as yogurt, cheese, bacon, egg, chicken, hummus, or more. Make your own meals at the apartment so that you can maintain your ketosis level. It is also an economical tip because making your own meals is actually cheaper. You can look for local health food stores as they have plenty of these ingredients available.
Bring your own ketone blood monitor kit. This kit is equipped with all the tools you need to ensure that your ketosis level is as it should be. The great thing about this kit is that you are able to do this on your own – no need to go to a doctor to check your blood ketone level.
What other tips can you add to maintain ketosis when traveling? Don’t forget to bring your ketone blood monitor kit with you on your vacation, just to be sure!
Contrary to popular belief, choosing to undergo the ketogenic diet does not mean you are depriving your body of a variety of food options. It is all about choosing the right type of food categories to incorporate to your daily diet. Fruits, for example, are an important component to achieving a balanced diet. Make sure that you know the best types of fruits that will facilitate in maintaining your keto meter readings.
Type of Fruits to Eat to Maintain Ketosis
Be very careful when consuming fruits while on a keto diet. It is wrong to assume that all fruits are good for you. Some can be high in carbs that it can kick you out of ketosis. It is important, therefore, to have a ketone meter on hand to ensure that you maintain your weight loss efforts.
These are the best types of fruits to maintain your ketosis and achieve the results of this type of diet:
Avocado is all the rave right now. But if you need one more reason to get on the bandwagon, it’s because this type of fruit is good for your keto diet. No need to worry about your keto meter readings going awry because this creamy fruit is low in calories and rich in other nutrients such as dietary fiber and potassium. It is a perfect topping for your keto-friendly lunch or to be added to your salad.
Tomato is another healthy kind of fruit to incorporate into your keto diet. It is a low-fat, low-carb fruit that are a favorite among keto dieters. In addition to being ideal for a keto diet, tomatoes also offer a ton of health benefits such as preventing heart disease (as it is rich in lycopene).
Berries are generally healthy, and raspberries should be something you should eat more of as a keto dieter. Raspberries are rich in flavonoids, which is a type of powerful antioxidant that is known to boost your arteries and maintain your blood pressure. Research has shown that the risk of heart disease can also lower when you eat more of this fruit.
A blackberry is another must-add fruit to your daily diet. You can snack them as it is or add raw into your salad. Make it a part of your keto meal plan because it does not contain a lot of fat and is also low in carbs. Other healthy components found in blackberries are potassium, fiber, vitamin C, and vitamin K.
We’re not done with berries just yet, because strawberries are another must-add fruit to your keto diet. Your ketone meter readings would be happy and so would your taste buds. You can eat them raw or served as a smoothie. Strawberries only have 27 calories and it is low-carb too. As a bonus, strawberries are rich in antioxidants and anti-inflammatory benefits. If that’s not enough, it is a good source of vitamin C, folate, and potassium.
The staple summer fruit is another worthy addition to your daily meal plan. If you are on a keto diet, this fruit is what you need to satisfy your sweet tooth and keep you hydrated. It is a low-carb fruit with high water content. It is also low in calories and rich in vitamin A.
What fruits are you looking to add to your keto diet?
Ketosis is a normal bodily process where fat is converted into compounds called ketones to be used as the body’s main source of energy. This process comes with lots of health benefits, and studies show that diets that promotes ketosis aids weight loss by suppressing appetite and burning fat. This is the idea behind ketogenic diet.
Also, newer studies show ketosis’ benefits for managing type 2 diabetes, neurological conditions, and more. With that said, how can one get to a state of ketosis? Simply cutting out carbs will not get you there. You will also need to use ketone test strips to ensure you can measure your ketosis level. Let‘s breakdown all the steps.
Minimize Carb Consumption
Cutting out carbohydrates is the first step to ketosis. In a normal condition, the body uses sugar (glucose) from carbs to convert into a source of energy. Glucose (in the form of glycogen) is stored in the liver and muscles. However, the human body contains cells that can also use other sources of fuel, like fatty acids (ketone bodies). In nutritional ketosis, you are allowing your liver to convert fatty acids into ketone bodies to be used as fuel.
The carb restriction differs from one person to another. Some may need to limit their net carbs (total number of carbs minus fiber) to 20g per day. Others may get to ketosis state even by eating twice as much. To get the right measurement, it is best to use a ketone test strip so you can closely monitor it.
A form of ketogenic diet called Atkins Diet suggests carbs restriction of 20g or lower per day for a span of 2 weeks can guarantee ketosis. After which, small amounts of carbohydrates can be gradually reintroduced to the body while maintaining ketosis.
Add Coconut Oil
Adding coconut oil while doing a keto diet can boost ketosis. Coconut oil contains medium-chain triglycerides a form of fat that is rapidly absorbed by the body and taken straight to the liver to be converted as ketones (for energy).
Also, coconut oil contains lauric acid. Some research shows lauric acid produce sustained ketosis levels as the body metabolizes them more slowly than other types of MCT.
When using coconut oil as part of your ketogenic diet, it is best to include them gradually. This is to minimize digestive side effects like diarrhea and stomach cramps. 1 teaspoon per day is the ideal way to start. Work up your way to 2 to 3 teaspoons a day for a week.
You can easily find coconut oil in local grocery stores or online.
Increase physical activity
More and more research shows the benefits of ketosis for athletic performance, especially for endurance exercises. Also, being more active helps the body get into ketosis state faster. This is because the body uses up stored glycogen. Normally, you replenish it by eating carbs and the body breaks it down and converts it to glycogen. When minimizing carbs intake however, your glycogen storage low. This triggers the liver to produce ketones as an alternative fuel for the muscles.
Ramp up your fat intake and eat ample amount of protein
Since the body needs fat as alternative to carbs, you need to supply your body with fat. The idea is to eat 60 to 80% of the calories from fat.
To maximize ketosis, you need to supply your body with protein. The liver needs amino acid (building blocks of protein) for gluconeogenesis (the process of making new glucose). The keyword is ample, excessive protein can be counterproductive for ketosis.
When in doubt, make sure to use ketone test strips so that you can ensure that your body maintains the state of ketosis.
Ketogenic diet, or better known as keto, is the biggest buzz in the diet and fitness world right now. And rightfully so, as it works in helping people lose weight and reach their ideal weight. But as with other diet and eating plans, it is important to know if keto diet works for you. So is it actually safe, especially for people with diabetes? Well, scientists are yet to figure out everything about this diet. But here’s what we know so far.
First off, what is Ketogenic Diet?
Ketogenic diet is a high-fat and low-carb eating plan. Basically, a big chunk of the diet is fat, be it unsaturated fat like avocados, nuts, and seeds, or saturated fat like butter or coconut oil. The other 20% to 30% of the diet is protein, which can be lean protein (fish, chicken breast) or fatty (bacon) form of protein. The idea is to limit the intake of carbohydrates as much as possible, even those that are typically considered as healthy such as brown rice, beans, or whole grains and other types of fruits and vegetables. For keto diet, only 50g of carbohydrates per day is allowed. To put this in perspective, a medium-sized apple is around 25g of carbs. To be sure if your keto diet is effective, you can use glucose ketone meter to monitor your ketosis level.
So will this work? The human body uses sugar (or glucose) for fuel, which it usually gets from carbohydrates. A few days of keto will cause the body to use up all the stored glucose. The body will then convert to burning fat instead. This process is called nutritional ketosis – ketones (fatty acid substance) are then used by the body for energy.
So will this work for people with diabetes?
The short answer is yes, it’s good for people with diabetes.
Again, the idea of keto diet is to limit the body of carbohydrates and sugar. Research actually shows that people with Type 2 diabetes experienced lower blood sugar levels and slimmed down through the keto diet. Another study even shows that people with Type 2 diabetes have lowered their A1C and needed less medication after doing a year of keto diet.
People who are insulin-resistant (high blood sugar level due to their body not responding properly to the hormone insulin) will benefit from keto diet, since the body will need and make less insulin.
A few studies also looked into the effect of keto diet for people with Type 1 Diabetes. One study shows that nutritional ketosis helped Type 1 diabetes patients lower their A1C level. However, experts also say further study is still needed to see the full effects of the diet for Type 1 diabetes.
So is keto safe for diabetes?
The results of studies we have today looked into the short-term effects of the diet. The experts are still unclear for the long-term effects of nutritional ketosis for people with diabetes.
Generally, people with type 2 diabetes experienced great results not just in managing their symptoms, but more importantly, reducing its accompanied health risks. Many experienced losing weight and became less dependent on their medications.
For people with type 1 diabetes, it is best to consult your doctor first before trying the keto diet, or any other forms of diet. For either types of diabetes, it is best to work closely with your doctor for the best course of treatment.
It is also a good idea to have your own glucose ketone meter at home so you can keep track of your blood.
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Keto diet, short for ketogenic diet, is about consuming food high in fat and extremely low carbohydrates. This offers multiple benefits such as weight loss and various health improvements. It’s also a great diet plan for people with diabetes, high blood pressure, high cholesterol, or even epilepsy, cancer, and Alzheimer’s disease. Keto flu is quite common among those who adapt to this kind of diet, so make sure you monitor it with blood ketone meter.
The keto flu happens when your body is unable to burn the consumed fat and convert it to energy source for the body. For fat to be consumed efficiently, three things must take place in the body.
First, sodium and water must be flushed. When you take less carbs, your insulin level will drop. This signals the kidney to release sodium. This can result in a loss of water weight (around 10 lbs. In the first 5 days of keto diet) as water shuttles sodium out of the body. The side-effects of which are headache, muscle cramping, nausea, dizziness, and even gastrointestinal problems. Thus, it is extremely important to drink plenty of fluids or even supplement your body with electrolytes when doing the keto diet to lessen these symptoms.
Second, there will be a decrease of thyroid hormone levels (T3). Produced by the thyroid gland, T3 works with dietary carbohydrates. Thus, if you cut your carbs intake, your T3 hormone level will also fall. Along with T4 (also thyroid hormone), T3 helps regulate body temperature, heart rate, and metabolism. This is why lower thyroid hormone levels can cause fatigue and brain fog.
Third, cortisol level increases. If your T3 hormone level changes (falls), your body will result to produce higher level of cortisol, a stress hormone that tells your body it’s going through starvation mode. This is why carb-restricted diet often results to irritability, and insomnia.
Keto flu is normal as your body is adjusting to the new diet and teaching itself to convert fat into energy more efficiently. Also, there are things you can do to minimize the symptoms of keto flu and maintain health benefits by monitoring with the use of blood ketone meter.
Keep your body hydrated
As said earlier, carb-restricted diet can flush out water weight. Thus, it is extremely important to keep your body hydrated at all times when doing the keto diet. To know how much water you actually need, simply divide your body weight by two. The number you get is the number of ounces you need. For example, if you weigh 160 lbs., then you should aim for 80oz of water a day.
You can also take different forms of fluids, such as bone broth, some electrolytes (potassium and sodium) to offset the discomfort of keto flu. You can drink sports drinks or supplements high in electrolytes. Make sure you choose low or zero sugar.
Eat more fat
Increase your intake of quality fat can help your body better adapt to the new diet faster. MCT oil for example, goes straight to your liver after digestion, bypassing your heart and lymphatic system. This means your liver can transform it to fuel faster.
Rest and Exercise (Mild)
Rest and exercise go together. You should aim for 7 to 8 hours of sleep a night.
When it comes to exercise, make sure you exercise regularly and mildly. Take note of the word “mildly”. The goal of your exercise is to reduce cortisol, not increase it. Light exercise can help your body manage stress better. You can also do yoga or meditate.
If all else fails, you can increase your carbs intake a little and then work your way down as your body tries to adjust to the diet. It also pays to invest in a blood ketone meter so you can maintain the proper level of ketosis to optimize the benefits it can offer.