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The ketogenic diet is a very low-carb, high-fat diet to help you lose weight fast. To reduce your total carb intake, we chose five unique carb substitutes to share with you. Remember, the best way to track your progress is by using ketone strips and a ketones test.
What are Ketones?
Ketones are made by your body when it burns fat for energy. When you decrease the amount of insulin produced in your body, glucose levels increase in the blood. The trick is that your body can't break down glucose for energy, so it goes after those unwanted fat stores.
Five Substitutes for Carbs
Make some changes in your food prep to ease the transition to a keto diet and remember to take a ketones test regularly to help keep you on track.
1. Substitute cauliflower for regular rice.
Rice is one of those foods that seems irreplaceable. If your meals seem incomplete without it, try to substitute cauliflower rice as your new favorite side dish. Need some motivation for this odd switch? A cup of rice has 45 grams of carbs, compared to cauliflower rice with 5 grams per cup.
2. Replace tortillas with lettuce wraps.
Tortillas are delicious, no doubt about it. However, there are 98 grams of carbs in each crunchy serving. That is not going to get you a great ketones test score anytime soon. Use lettuce leaves to hold your yummy burrito ingredients. It's a fresh alternative for about 1 gram of carbs. You can use this to enjoy chicken salad and other delicious alternatives.
3. Moo-ve over whole milk, almond milk has fewer carbs.
If you grew up with whole cow's milk, it can be a real sacrifice to give it up. However, one serving has 11 grams of carbs. That may not seem like a lot, but it takes away from the carbs you can have in your meals. Try almond milk instead. With two grams of carbs per cup, it's a great way to save your carbs for your meal plan.
4. You can substitute regular flour for almond flour in pizza crust.
Pizza makes most people's mouth water and is a real American favorite. However, it's not part of any keto diet plan. That is, unless you substitute the traditional crust made of regular flour with almond flour. Try it before you knock it. It's delicious. A cup of wheat flour has 73g of carbs compared to 10g in a cup of almond flour.
5. Use stevia instead of sugar.
Sugar is something most people struggle with giving up on a keto diet. Stevia is very sweet and helps you ween yourself off your sugar addiction. It is a great sweetener that many people prefer due to the lack of carbs and calories.
Eating fewer carbs helps your body process fat for energy and is part of an overall weight loss strategy. Take a ketones test as recommended on your keto plan to measure where you are in the process to a more beautiful, healthier you.
The ketogenic diet, or keto diet, has been around for many years. Originally a dietary therapy for treating epilepsy in children, the high-fat, moderate-protein, low-carb diet can also promote weight loss. This is the primary reason for a recent surge of interest in the diet. But there’s still a lot of confusion about keto. With so much information, including misinformation, it’s important to set the record straight. Below are five common misconceptions about the keto diet that can help you decide whether it’s right for you.
Eating a high-fat diet makes you fat.
It seems logical to think that eating a high-fat diet will make you gain weight. But there is solid evidence showing this is not true. In fact, healthy fats like those from avocados, coconut oil, olive oil, nuts and seeds can help you slim down. In one study, researchers found that adults with obesity who ate more fat compared to an identical amount of carbohydrates burned over 100 more calories a day. Moreover, limiting carbs lowered the production of the fat-regulating hormone insulin and increased fat burning. In another study, researchers found that a scheduled, high-fat diet can lead to a faster metabolism. The key take-home is that a diet rich in quality fat can improve your health and trim your waistline.
Keto is a meat-based diet.
Another misconception of the keto diet is that you have to consume a lot of meat. This is simply not true. In addition to meat, you should base the majority of your meals on fatty fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils, avocados, and plenty of low-carb vegetables. Simply put, you should limit any food that is high in carbs, especially sugary foods and grains or starches.
The keto diet is unsafe.
Some skeptics believe the keto diet is unsafe from a nutritional point of view. The keto diet can be very nutritious if you do it in a healthy way. The main requirements for keto are restricting carbohydrate intake, limiting protein intake, and increasing fat intake. Choose a diverse range of healthy fats and quality proteins to ensure you’re getting all the vitamins and minerals your body needs. Other skeptics say keto can cause a dangerous condition called ketoacidosis in which the body’s blood is highly acidic. This condition is often seen in people with diabetes. If you're otherwise healthy, doing keto correctly by limiting protein to about 6 to 8 percent of your daily calories will eliminate the risk of ketoacidosis. Ketone test strips can also help you accurately measure ketones in the body.
You need to exercise with keto to see any benefits.
Contrary to the conventional notion that exercise is a necessary component of every weight-loss plan, exercise isn’t a great tool to lose weight. In fact, researchers have shown that exercise doesn’t have a significant impact on waistlines at all. Diet is far more important than exercise when it comes to losing weight. But before you ditch the gym, consider the fact that exercise is supremely important to overall health and longevity.
A keto diet increases risk of heart disease.
This misconception may stem from the original keto diet, which was linked to initiating heart conditions in epileptic children. The original keto diet required a lower intake of carbohydrates than weight-loss versions of the keto diet. It was also intended for very short-term use. A ketogenic weight-loss diet can actually decrease the risks for heart disease in obese individuals by reducing triglyceride numbers. Triglycerides seem to be the biggest culprit in increasing risk of heart disease.
How ketone test strips can help you achieve your health goals.
Best Ketone offers a wide range of products to test blood levels, including ketone test strips, to help you understand ketosis and achieve your desired health goals.
How to Use Ketone Strips for the Most Accurate Results
Members of the ketogenic community (affectionately dubbed “ketonians”) know how important it is to test ketone levels for maximum fat burning efficiency. For those new to to the concept, ketones are produced when the body has reached a state, called lipolysis, in which it is burning fat. This state is the goal of any good weight loss and health regimen, as this is when fat stored in the body can be used for energy, thus reducing fat stores, promoting homeostasis, and aiding in general well-being. From fitness gurus and celebrities, to folks looking to maximize their health management and weight loss efforts, tracking ketones has become a quickly growing movement across the globe.
Using Ketone Strips to test for Ketone Levels
Following the heart-healthy ketone diet is one important step in this process proven effective for weight loss; testing for optimal ketone levels is another. While there are many ways to test for the desired ketone balance, also known as ketosis or the “ketone-zone”, like breath or urine analysis, those methods are often inconsistent and less reliable than tests that utilize ketone strips.
Ketones are best detected through the blood, and it only requires a drop to get an accurate reading through a testing meter using ketone test strips. Using a highly sensitive meter, such as the Keto-Mojo Ketosis Blood Test and Glucose Meter, set to the correct reader code for ketosis detection (832) and using quality ketone specific testing strips, ketonians can feel confident that the measure is accurate.
Results on the keto-mojo test meter are displayed in millimoles of ketone per liter of blood, or “mmol/L.” The ketone-zone is between 0.0 and 0.6 mmol/L. Because ketone levels are affected by glucose levels in the blood, a reading above 0.6 mmol/L not only highlights that ketosis is not occurring, but could indicate a more serious medical condition the closer the reading is to the upper threshold of the measure (1.5 mmol/L). In the process of maintaining ketosis and monitoring one’s health, it is so important that the ketone testing strips and meter give a precise measurement, every time.
When You Should Test for Ketones
It is ideal to test for ketone levels in the evening, right before bedtime, as well as first thing in the morning. This will show you ketone levels when you have been producing a larger amount of glucose that is in storage (in the morning) and after you have used up glucose.
Ketone testing products from keto-mojo are ideal for helping those who are new to ketone testing, as well as those who have been following a ketone mindful lifestyle for some time. In addition to shipping throughout the United States, keto-mojo is honored to be able to reach ketonians across the world, shipping quality testing products internationally.
How to Get Your Ketone Strips and Test Meters
At a value of $1 per ketone strip, Best Ketone charges half the price of other companies for the same product, and offers a wide range of products to test blood levels, including starter kits, lancets, and even glucose testing strips for individuals who need to test for both. Be sure to check out the website to learn more about ketones, what it means to be in ketosis, and how meter testing can help you achieve your desired health goals.
If a low-carb, ketogenic diet is part of your weight loss plan, you need to recognize signs that you are making progress. Here are 10 signs that your body is in ketosis.
1. Weight Loss
Weight loss studies show both short- and long-term weight loss on ketogenic diets. First, there's a rapid water weight drop, but that's just the beginning. Maintaining a calorie deficit results in dropping more pounds. It's important not only to know when you're in ketosis, but whether you're in the optimal range. Most strips simply show a positive or negative result. So, use reliable ketogenic strips and a keto test meter that measures whether your ketone levels are between 0.1 mmol/L to 8.0mmol/L.
2. Increased Ketones in the Blood
The main indication that your ketogenic diet is working is an increase in ketones and decrease in blood sugar levels. This means that your body has started burning fat as its primary fuel source. Measuring ketones in the blood provides the most accurate ketone test results, and it's important that you use quality ketone strips for accuracy. A small pinprick on your finger takes a few seconds and yields results that help improve your weight loss efforts.
3. Increased Ketones in Breath or Urine
You can also use a breath analyzer to measure ketones in your body. It measures how much acetone is in your system. This can give you an idea of how effective your dietary changes are. However, it's not as accurate as a ketosis blood test using a monitor and ketogenic strips.
4. Reduction in Appetite or Cravings
Many people experience a reduction in appetite while on a ketogenic diet. This may be due to increased protein and vegetable consumption that leaves you feeling fuller longer. Ketones may even influence the brain to reduce hunger.
5. Increased Focus and Energy
This is one of the bonuses of a ketogenic diet. If you don't feel tired during the usual afternoon slump, your body is likely in ketosis. This makes a huge difference in your productivity. When your body is operating efficiently, you have an ample supply of fuel for brain function.
6. Bad Breath
Bad breath is an often reported, but temporary, side effect of ketosis. It's caused by acetone that is exhaled when you breathe. A cloying fruity or unpleasant smell can accompany early stages of a ketogenic diet. Buy some gum and remember that it's a short-term symptom with a long term pay off. To confirm whether you are in ketosis or just have halitosis, measure your ketone levels with a monitor and keto test strips.
7. Toilet Issues
Constipation and diarrhea are common symptoms when you make a sudden change to your diet. For constipation, add more fiber or magnesium to your daily intake. For diarrhea, just remember that this is a temporary effect of adding more fat to your diet. A fiber supplement can help it pass more quickly. Some lucky participants experience no change from their regular routine.
8. Short-term Fatigue
The initial switch to your dietary habits probably involves temporary weakness and fatigue. Many people quit at this stage without reaping the full benefits of a ketogenic diet. If you are worried your fatigue may have other causes, use a keto test to determine if you are in ketosis.
9. Short-Term Decreases in Performance
A ketogenic diet typically leads to a short-term decrease in athletic performance. After several weeks, most participants return to their normal performance levels during workouts and competitions. As in other cases when you aren't sure if you are in ketosis, a keto test can ease your mind.
Poor sleep usually clears up after the initial stages of ketosis. If you are concerned about long-term insomnia, verify that you are in ketosis using a ketone test with accurate keto test strips.
A growing number of American families suffer from obesity, diabetes, high blood pressure, and other maladies that often occur due to poor eating habits. Patterns of obesity continue to skyrocket in all age groups, including our children. A high-fat, low-to-no-carb approach to dieting has gained interest.
How is a Ketogenic Diet Different?
Most diets are low-fat, converting carbohydrates into glucose. Keto diets take a different approach; they limit your intake of carbs to 15 grams per day or less, while allowing you to eat foods high in fat content. When the body has few carbs within it, the liver performs its magic by converting fats from fatty acids into ketone bodies. Higher levels of ketone in the blood also lead to diminished probabilities of epileptic seizures, especially in children.
Creating a Personalized Keto Diet
The best ketogenic diet is one that you plan with the foods you crave the most. First and foremost, limit your carbs. Avoid refined carbs from wheat and starch products--such as grains and tubers--as well as fruits and sugars (including honey and syrup). Carbs from dairy, nuts, and veggies in small amounts are okay. Plan on a diet that is only about 5% carbs, with 25% coming from proteins and 70% from fats.
Select your favorites from the following:
- High-Fat Dairy Items (butter, cheeses)
- Seeds and Nuts
- Veggies that Grow Above the Ground
- Leafy Greens
- Other Fat Products (saturated fats)
Benefits of Going Keto
If you maintain a keto diet, you may benefit from the following:
- Weight Loss. Fat becomes your body's energy source that it burns; your insulin levels decrease.
- Perception and Focus. Research indicates that ketones fuel your brain and fatty acids improve brain function.
- Blood Sugar Balance. You can better manage or even prevent diabetic symptoms.
In addition, a keto diet reduces epilepsy, tends to improve blood pressure, and gives you a feeling of having more energy throughout the day.
Ketone Testing for You
Our blood ketone testing device--the keto-mojo--lets you determine if you have achieved a state of ketosis. Unlike other meters developed for the diabetic market, the keto-mojo was created specifically as a ketone testing device.
Ketone Test Strips Deliver Results
Paired with the keto-mojo, we sell ketone test strips and glucose strips that allow you to test your ketogenic levels. Our company proudly offers a subscription service that allows you to purchase ketone test strips with a generous discount and have them conveniently shipped to your home. You may cancel without any further obligations.
Our products benefit those seeking to lose weight through a ketogenic diet.
Best Ketone Test is your source for the keto-mojo meter and ketone strips that allow you to determine if you are in ketosis. You can purchase the keto-mojo meter, keto test strips, and glucose strips on our products webpage. Our Help Center page serves as an excellent resource and includes answers to common questions. Contact us today for more information about the products we offer. We do offer international shipping on our products.