Best Ketone Blog
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.
The ketogenic diet, or simply known as keto diet, is one of the best diet strategies for those looking to achieve permanent weight loss. Unfortunately, there are plenty of misconceptions about this type of diet. Even scientific studies about this type of diet are quite polarizing with some attesting to its health and weight loss benefits, and others criticizing its potential risks.
But if you want to achieve the true health benefits of a ketogenic diet, it must be done the right way! The use of a ketogenic tester is one of the best ways to keep track of results and to ensure that you are getting the benefits you should. Aside from keeping track of your ketone levels at home, it is also about educating yourself about this diet.
Here is a list of common myths about the ketogenic diet and facts to debunk them.
Myth 1: Ketogenic diet is a high-protein diet.
This is the most common myth that people have about the keto diet, although it is far from reality. While protein is a huge component of the keto diet, it is important to consume it in moderation. Calories should still be moderated so you have to watch the amount of protein intake, as well. Fiber is another factor to take into account. When you consume too much fiber in your diet, it could prevent you from achieving the state of ketosis.
Myth 2: Ketogenic diet does not limit fat intake.
Being on a keto diet does not permit you to intake as much fat as you can. There are different types of fat, such as trans fat, which should be avoided (especially in high amounts). Instead, you need to go for fats that are part of the ketogenic group, such as omega-6 oils coming from soybean oil or vegetable oil. This, too, should be limited in the amount of intake. For best results, you need to aim for saturated fats from butter, MCT oil, and coconut oil.
Myth 3: Keto diet is only designed for those aiming to lose weight.
While weight loss is one of many benefits you can get from a keto diet, it has many other benefits to offer. Fat burning and weight loss are two of those. The benefits of this type of diet can also include normalizing blood sugar level, boosting digestive health, reducing risks for diabetes or heart disease, and regulating production of hormones.
Myth 4: You can reach ketosis in two weeks’ time.
Adapting this idea when you embark on a ketogenic diet is wishful thinking. Even a month is not enough time to achieve the ketosis level on your body! Your body has to go through the adaptation period wherein you are prompting the body to use fat as a fuel source. This can span anywhere from 4 to 6 weeks.
Since the body typically uses sugar as fuel source, it can take some time for it to switch to using fat instead. As your body transitions, you can expect low energy, headaches, fatigue, bloating, and general weakness. It is important to use a ketogenic tester to determine if you have met your target.
With all the myths floating around, it can be easy to believe the wrong information. Now that you know the facts behind the myths, you can be confident to pursue this diet and enjoy the benefits that you can get from it. It is also important to test yourself regularly to maintain the right ketone levels in your blood. For that, you can try the Ketonian Ship Saver Kit.
This ketogenic tester kit has everything you need to monitor your blood ketones and on your blood glucose. You can also get other kits such as the Ketonian Pro Kit or Ketonian Plus Pro Kit. Each of these testing kits contain the same tools – Keto Mojo Blood Ketone and Glucose Meter, blood ketone test strips, blood glucose test strips, lancets, lancing device, and accessory bag.
Maintaining a keto diet and lifestyle is not easy. To enjoy longevity, it is important to regularly use blood keto mojo ketone strips to ensure that you are doing it right. A blood test is performed using a blood sample. There are plenty of test kits available so you can perform it at home.
Importance of Blood Testing
Blood testing has had a long history when it concerns the health of humans. Testing the blood is one of the best ways to diagnose and address various types of diseases.
For individuals on a keto diet, blood test strips can help identify any critical changes to your body. These critical changes can have a significant impact on your overall health, and specifically your individual health systems.
A proper blood testing can empower you to make changes to your diet. The sooner and more frequently you can perform blood testing, the better you can be on your quest towards longevity and healthy life.
Blood Testing for Keto Diet
Timely feedback is vital in assessing your overall health condition. The access to home blood keto mojo ketone strips will make you feel empowered about your quest to maintaining a keto lifestyle. Specifically, a blood ketone test can measure the glucose and ketone blood levels.
Depending on your goal for adapting a keto diet, multiple daily tests might be required. The fact that you can now purchase home blood ketone testing kits can make this possible. You will have the tools you need to perform the test and do the analysis. Based on the result of the tests, you can make adjustments to your diet, as well as your exercise and daily routine.
Blood Testing and Understanding Keto Metabolism
Ketosis is the metabolic state wherein the body draws energy supply from the ketones in your blood (rather than from your blood glucose). This forces the body to convert fatty acids into ketone, which helps to metabolize fat at a faster rate than usual.
If you want to maintain that state of ketosis, the ketone bodies must be over 0.5mmol/l. The insulin and blood glucose levels should maintain a stable rating, too. Otherwise, you will not be able to enjoy the benefits offered by this type of diet.
Long-term ketosis can be achieved by fasting or maintaining a low-carb diet. This is what most people would refer to as switching on the “fat burning” mode.
Aside from measuring ketosis level, the use of blood keto mojo test strips is also important to measure your glucose level. If you want to maintain longevity, monitoring your glucose level is important. The use of keto mojo test strips will let you know if your blood sugar is just right.
The overall benefits of testing your blood sample for ketone and glucose levels are not just for maintaining ketosis. It can also help in maintaining optimal health to prevent life-threatening diseases such as heart disease, diabetes, and cancer.
You can get yourself Keto Mojo Test Kit that includes everything you need to perform at-home blood testing: lancet device, ketone and glucose test strips, and ketone and glucose meter. This makes it easier to sustain your keto diet and lifestyle.