How to Use (and Not to Use) Exogenous Ketones for Weight Loss Keto Diet Menu
“How do I use ketones to help me lose weight?” Great question. It’s worth the few minutes to understand how exogenous ketones can help people shed weight on a ketogenic diet, and not just jump to the conclusion that ketones = weight loss. Keto Diet Menu
Let’s Break Down Ketone Weight Loss Misconceptions
The most common misconception (possibly due to excessive advertising claims) is that taking ketone supplements will cause immediate weight loss.
This article’s purpose is to describe how to use ketones as a piece of the puzzle on your weight loss lifestyle.
Remember exogenous ketones are nutritional supplements. Very effective at what they do, but none the less, ought to be supplementary to a low carb/ketogenic style of eating that is geared towards weight reduction (if weight loss is the target ).
Ketones don’t lead to weight loss, they help cause ketosis. Ketosis is a metabolic state where your body is using fatty acids because of its primary source of energy.
Just because you’re using fat doesn’t necessarily mean you are going to be losing weight or have a reduction in body fat percentage over an elongated period of time.
I have been in profound nutritional ketosis (>3.0mmol/dL) and had an increase in body fat percentage. I’ve been in profound nutritional ketosis and had a reduction in body fat percentage.
It all depends on how much fat and protein you are eating, as well as being below a threshold that will induce ketosis.
Please do not take this to mean starve yourself. It merely means that the typical male American has over 40,000 calories in stored body fat and can, therefore, afford to eat a lower calorie ketogenic diet, and still survive (and thrive!) .
Take home message: Exogenous ketones are a tool to get you into ketosis or to boost your energy levels while already in ketosis.
If your motive is weight loss, exogenous ketones can get you to your starting point (a state of ketosis) so that you can then take the ketogenic diet to where you want to go (your weight loss goals).
MISCONCEPTION: “THE FASTER I LOSE WEIGHT, THE BETTER MY WEIGHT LOSS DIET IS”
Lots of men and women think that the faster they shed weight, the healthier they are and begin diets like losing 20 pounds in 2 weeks with goals.
The truth is that a biological organism like a human is not designed to drop weight rapidly. Our bodies are survival machines that are remarkable.
I often wish people a slow weight loss journey, maybe 0.5 lbs of fat a week. While people claim they need to drop 20 by next Tuesday, really the goal is to have that 20lb off, and live a much more healthful lifestyle for the rest of their life. The approach is to shed that weight over a period of time, and get comfortable with the new customs you may form on a ketogenic diet. Keto Diet Menu
How can you set a target of losing 0.5pounds of fat each week? The best way we know is using a calorie/macronutrient calculator, then getting acquainted with ingesting about that much food (no need to obsess though! :-RRB-)
The important thing is to eat the right number of fat and calories and”turn the dial” on the calorie/macro knobs.
If you are gaining body fat on a ketogenic diet, turn down the calorie knob by eating less dietary fat.
If you’re not in ketosis, turn down the carbohydrate knob to enter ketosis.
If you’re losing weight but feeling quite depleted,- develop the calorie know by eating more fat.
Also supplementing with exogenous ketones will assist with lethargy. Moving beyond the misconceptions, using ketones to get into ketosis can be an great way.
But do we do it?
USING KETONES AND THE KETOGENIC DIET FOR WEIGHT LOSS
Ketones help get you into ketosis, so tt’s a good idea to have an understanding of ketosis works. Here are some points about the ketogenic diet:
- A ketogenic diet is centered around bringing the body into a state of ketosis.
- Ketosis is a metabolic process in which the body burns fat for energy instead of its primary fuel, carbohydrates.
- Once you drastically lower the number of carbohydrates you are eating, and there are not enough carbs from food to burn for energy, the body switches into the state of ketosis.
- After in ketosis, the liver uses the body’s fatty acids to create molecules known as ketones to burn for fuel.
So is this good for weight loss? That is what we’ll cover.
BENEFITS OF KETOSIS FOR WEIGHT LOSS
There are many benefits of ketosis for those looking to lose weight on a ketogenic diet, including:
INCREASED FAT BURN WITH KETOSIS
If you eat low-carb and your body starts burning fat as its primary source of fuel, you are essentially in a condition where your body is using your stores directly.
Those having difficulty getting rid of unwanted fat or undergoing stalls in their weight loss may benefit from a ketogenic diet because of this.
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HORMONE REGULATION WITH KETOSIS
Ketosis can help sustain weight loss by regulating hormones that influence weight. After you eat, the hormone cholecystokinin (CCK) is released by your intestines.
CCK is to blame for stimulating protein and fat digestion and inhibits the emptying of the stomach, which reduces appetite. This makes CCK a regulator of food intake.
For example, a study in the American Journal of Clinical Nutrition revealed people injected with CCK stopped eating their meals sooner than those without it. On the flip side, losing weight can cause your body to secrete less CCK, leading to less satiety after a meal. However, this is where ketosis can be helpful. Keto Diet Menu
The study revealed that just 1 week of being in ketosis was able to raise levels of CCK to where it was before weight loss back!
That means eating a ketogenic diet all the time after losing weight, reducing the chance of gaining the weight back.
APPETITE SUPPRESSION WITH KETOSIS
Ketogenic low-carb diets may be helpful in reducing appetite by altering the concentrations of hormones and nutrients that influence hunger. It’s no wonder ketosis is used as a strategy for weight loss; it removes the need to eat more or respond to cravings for foods that are unhealthy.
This means you can better listen to your body hunger signals without going hungry or worrying about counting calories.
BLOOD SUGAR REGULATION WITH KETOSIS
When you’re eating a ketogenic diet full of fats and proteins plus an abundance of vegetables, you experience more stabilized blood sugar. This is a lot better than diet foods that are usually high in sugars and other carbohydrates, resulting in a spike in blood sugar which leaves you feeling hungry after.
As you can see, those on a ketogenic diet have an advantage over other forms of weight loss because they increase the odds of keeping weight loss, reducing cravings, and eliminating the need to stress and obsess over every food or calorie portions.
Okay now that we know that ketosis is a great place to be if your goal is weight loss, let’s talk about how to use exogenous ketones to get there.
TAKE KETONES TO GET INTO KETOSIS QUICKER
Not everybody is able to adhere to a very strict, high fat, low carb diet. For those who have done ketosis earlier, they will know that if you get kicked out of ketosis, it may take awhile to get back in. Not anymore.
You are able to use exogenous ketones to ramp your body back into ketosis faster than it would on it’s own resources.
Using exogenous ketone supplements after a period of eating carbs will tell your body that you need to be using ketones for energy rather than those carbs.
Instead of eating very low carb for days, you may just have a spoonful of exogenous ketones and get back into ketosis (provided you stop eating carbs ).
This makes it so you don’t have to go through the awful”keto flu” stage, which is where all the of the nasty side effects are.
TAKE KETONES TO AVOID THE KETO FLU
When your body transitions from using energy from carbohydrates to ketones, there may be a great deal of side effects.
These include fatigue, bloating, irritability, headaches, and energy. This is because your body is”in between” burning carbs and burning ketones and hasn’t become efficient at burning ketones and generating them from your fat stores yet.
The good news is that you can use exogenous ketones to bridge the gap. Though your body is getting used to using ketones, you can supply it with energy to get rid of each of these nasty side effects where it otherwise would be fighting to find efficient energy.
How To: Split into smaller doses of 1/3 ; 1/2 scoop and spread throughout the day for 3-5 days while switching to ketosis. Keto Diet Menu
INTRODUCING RASPBERRY KETOMAX
Raspberry ketone is a chemical from raspberries, in addition to kiwifruit, peaches, apples, pears, other berries, vegetables like rhubarb, and the bark of yew, maple, and walnut trees.
People take raspberry ketone by mouth for weight loss. It became famous for weight loss after it had been mentioned on the Dr. Oz television show during the section called”Raspberry ketone: Miracle fat-burner in a jar” in February 2012.
Individuals apply raspberry ketone to the skin for baldness .
Raspberry ketone can also be used in foods, cosmetics, and other manufacturing as a fragrance or flavoring agent.
HOW DOES THIS WORK?
Raspberry ketone is a compound from red raspberries that is thought to help for weight reduction.
Some study in test tubes or in animals shows that raspberry ketone may increase a few measures of metabolism.
It might influence a hormone in the body called adiponectin. Adiponectin reduce appetite and can increase the speed at which the body burns off fat.
It is important to keep in mind that there is no reliable scientific evidence that ketone improves weight loss when taken by people.
SOME PROGRAMS FOR RASPBERRY KETOMAX
- Hair loss (alopecia areata). Early research shows that applying a raspberry ketone solution to the scalp may increase hair growth in people with hair loss.
- Male pattern baldness (androgenic alopecia). Early research shows that applying a raspberry ketone solution to the scalp may increase hair growth in people with male pattern baldness
- Obesity. Early research suggests that taking raspberry ketone plus vitamin C may decrease weight and body fat in healthy folks. Other research indicates that taking a particular product (Prograde Metabolism) containing raspberry ketone (Razberi K, Integrity Nutraceuticals) and other ingredients such as caffeine twice daily for 8 weeks reduces body fat by 2 percent, fat mass by 7.8 percent, waist circumference by 2%, and hip circumference by 1.7%. The effects of taking raspberry ketone alone are not clear.
WHAT ARE THE SIDE EFFECTS
Raspberry ketone is possibly safe when taken by mouth appropriately as part of a product containing other ingredients in the short term.
Doses of 1000 mg of a specific formulation (Prograde Metabolism), which contains raspberry ketone (Razberi K, Integrity Nutraceuticals) and other components, such as caffeine, has been used safely twice daily for 2 weeks.
There is not enough reliable information available to know if taking raspberry ketone alone is safe.
There are a number of concerns about the protection of ketone because it’s chemically related to a stimulant called synephrine.
Therefore, it is possible that raspberry ketone might cause feelings of jitteriness, increase blood pressure, or rapid heartbeat.
In one report, someone who took raspberry ketone described feelings of being shaky and a pounding heart beat (palpitations). Keto Diet Menu
SPECIAL PRECAUTIONS & WARNINGS:
Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking raspberry ketone if you’re pregnant or breast feeding. Stay on the safe side and avoid use.
Diabetes: Raspberry ketone may lower blood sugar levels. In theory, raspberry ketone might make blood sugar drop too low in people already taking medicationsfor diabetes.
DOSING
The dose of ketone is dependent upon several factors like the user’s age, health, and a number of other conditions.
There isn’t enough scientific information to ascertain an appropriate array of doses for raspberry ketone.
Keep in mind dosages can be significant and that products are not always necessarily secure.
Make certain to follow important directions on product labels and consult your pharmacist or doctor or other healthcare professional before using.
OVERVIEW OF HOW TO USE KETONES FOR WEIGHT LOSS
Do not: Take the easy way from supposing that eating ketones = weight loss.
Don’t: Strive for the fastest, most dramatic weight reduction regimen humanly possible.
Do: Create a plan of what and how much you need to eat to your goals
Do: Use ketones to assist you with your ketogenic diet, if you’re choosing to incorporate them.
Right now Raspberry Ketomax is giving away a free bottle if you are interested in giving it a try.
