How to Use (and Not to Use) Exogenous Ketones for Weight Loss Keto Diet Menu Plan
“How do I use ketones to help me lose weight?” Amazing 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 Plan
Let’s Break Down Ketone Weight Loss Misconceptions
The most common misconception (perhaps as a result of excessive marketing claims) is that taking ketone supplements will induce immediate weight loss.
This article’s objective is to explain 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 loss (if weight loss is the target ).
Ketones don’t cause weight loss, they help cause ketosis. Ketosis is a metabolic condition where your body is utilizing fatty acids because of its main source of energy.
Just because you are using fat does not necessarily mean you’re going to be losing weight or possess a decrease in body fat percentage over an elongated time period.
I have been in deep nutritional ketosis (>3.0mmol/dL) and had an increase in body fat percentage. I’ve been in deep nutritional ketosis and had a reduction in body fat percentage.
It all depends upon how much protein and fat you are eating, as well as being under a carbohydrate threshold that will induce ketosis.
Please do not take this to mean starve yourself. It just means that the typical man 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 goal is weight loss, exogenous ketones can get you to your starting point (a state of ketosis) so you can then take the ketogenic diet to where you need to go (your weight loss goals).
MISCONCEPTION: “THE FASTER I LOSE WEIGHT, THE BETTER MY WEIGHT LOSS DIET IS”
Lots of men and women begin diets with goals like losing 20 pounds in 2 weeks and believe that the faster they shed weight, the healthier they are.
The fact remains that a biological organism like a human is not meant to drop weight. Our bodies are remarkable survival machines.
I often wish people a slow weight loss journey, perhaps 0.5 pounds of fat a week. While people claim they want to shed 20 by next Tuesday, really the aim is to have that 20lb off, and live a much more healthful lifestyle for the rest of their life. The approach is to lose that weight over a time period, and get comfortable with the new habits you may form on a ketogenic diet. Keto Diet Menu Plan
How do you set a goal of losing 0.5pounds of fat per week? The best way we know is using a calorie/macronutrient calculator, then getting acquainted with eating approximately that much food (no need to obsess though! :-RRB-)
The key is to eat the right amount of fat and calories and”turn the dial” on the calorie/macro knobs.
If you’re gaining body fat on a ketogenic diet, turn down the calorie knob by eating less fat.
If you are not in ketosis, turn down the carbohydrate knob to enter ketosis.
If you’re losing weight but feeling quite depleted,- turn up the calorie know by eating more fat.
Also supplementing with exogenous ketones can assist with lethargy. Moving beyond the misconceptions, using ketones to get into ketosis can be an awesome way.
But how 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 how ketosis works. Here are some important 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 main fuel, carbohydrates.
- When you drastically lower the number of carbohydrates you are eating, and there are not enough carbohydrates from food to burn for energy, the body switches to the state of ketosis.
- Once in ketosis, the liver uses the body’s fatty acids to make molecules called ketones to burn for fuel.
So, why is this good for weight loss? That is what we’ll cover next.
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
Where your body is using your fat stores directly If you eat low-carb and your body starts burning fat as its main source of fuel, you’re essentially in a state.
Those having trouble getting rid of fat or undergoing stalls in their weight loss can benefit from a ketogenic diet because of this.
HORMONE REGULATION WITH KETOSIS
Ketosis can help sustain weight loss by regulating hormones that affect weight. When you eat, the hormone cholecystokinin (CCK) is discharged by your own intestines.
CCK is responsible for stimulating fat and protein digestion and inhibits the emptying of the stomach, which reduces appetite. This makes CCK a great regulator of food intake.
For example, a study in the American Journal of Clinical Nutrition showed people injected with CCK ceased eating their meals sooner than those without it. On the flip side, losing weight may cause your body to secrete less CCK, resulting in less satiety after a meal. But this is where ketosis can be helpful. Keto Diet Menu Plan
The same study revealed that 1 week of being in ketosis was able to increase levels of CCK to where it was before weight loss, back!
APPETITE SUPPRESSION WITH KETOSIS
Ketogenic low-carb diets may assist in reducing appetite by altering the concentrations of nutrients and hormones that influence appetite. It is no wonder ketosis is used as a way for weight reduction; it eliminates the need respond to cravings for unhealthy foods or to eat more.
This means you can listen to the true hunger signals of your body without worrying about counting calories or going hungry.
BLOOD SUGAR REGULATION WITH KETOSIS
When you’re eating a ketogenic diet full of healthy fats and proteins and plenty of vegetables, you experience blood sugar. This is much better than diet foods that are high in refined sugars and other carbohydrates, leading.
As you can see, those on a ketogenic diet have an advantage over other kinds of weight loss because they increase the chance of maintaining 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 superb 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 everyone can follow a low carb diet. For those who have done ketosis before, they will know that if you get kicked out of ketosis, it can take time 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 following a period of eating carbohydrates will tell your body that you need to be using ketones for energy instead of those carbohydrates.
Instead of eating very low carb for days, you may just take a scoop of exogenous ketones and get back into ketosis (provided you stop eating carbs ).
This makes it so you do not have to go through the awful”keto flu” stage, which is where all the of the horrible side effects are.
TAKE KETONES TO AVOID THE KETO FLU
When your body transitions from using energy from carbohydrates to ketones, there can be a great deal of side effects.
These include irritability, bloating, energy, headaches, and fatigue. This is because your body is”in between” burning carbs and burning ketones and has not become efficient at burning ketones and generating them from the fat stores yet.
The fantastic thing is that you can use exogenous ketones to bridge the gap. While your body is getting used to using ketones, you can supply it to eliminate each these nasty side effects where it otherwise would be struggling to find energy.
How To: Split into smaller doses of 1/3 ; 1/2 scoop and spread throughout the day for 3-5 days while transitioning to ketosis. Keto Diet Menu Plan
INTRODUCING RASPBERRY KETOMAX
Raspberry ketone is kiwifruit, in addition to a compound from raspberries, peaches, grapes, apples, other berries, vegetables such as rhubarb, and the bark of yew and walnut trees.
People take raspberry ketone by mouth for weight loss. It became popular for weight loss after it was mentioned on the Dr. Oz television show during the segment called”Raspberry ketone: Miracle fat-burner in a bottle” in February 2012.
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.
Some study in animals or in test tubes shows that raspberry ketone might increase a few measures of metabolism.
It may affect a hormone in the body called adiponectin. Adiponectin reduce appetite and can increase the speed at.
It is important to bear in mind that there is no scientific evidence that ketone enhances weight loss when taken by people.
SOME PROGRAMS FOR RASPBERRY KETOMAX
- Hair loss (alopecia areata). Early research shows that employing a raspberry ketone solution to the scalp might increase hair growth in people with hair loss.
- Male pattern baldness (androgenic alopecia). Early research shows that employing a raspberry ketone solution to the scalp might increase hair growth in people with male pattern baldness
- Obesity. Early research suggests that taking raspberry ketone plus vitamin C might decrease weight and body fat in healthy people. Other research suggests that taking a particular product (Prograde Metabolism) containing raspberry ketone (Razberi K, Integrity Nutraceuticals) along with other ingredients such as caffeine twice daily for 8 weeks reduces body weight by 2%, fat mass by 7.8%, waist circumference by 2 percent, and hip circumference by 1.7%. The effects of taking ketone alone aren’t clear.
WHAT ARE THE SIDE EFFECTS
Doses of 1000 mg of a particular formulation (Prograde Metabolism), which contains raspberry ketone (Razberi K, Integrity Nutraceuticals) and other ingredients, including caffeine, has been used safely twice daily for 8 weeks.
There isn’t enough reliable information available to know when taking raspberry ketone alone is safe.
There are some concerns about the protection of ketone because it’s chemically related to a stimulant.
Therefore, it is possible that raspberry ketone might cause feelings of jitteriness, boost blood pressure, or rapid heartbeat.
In one report, someone who took raspberry ketone described feelings of being rickety and a pounding heart beat (palpitations). Keto Diet Menu Plan
SPECIAL PRECAUTIONS & WARNINGS:
The dose of raspberry ketone depends on several factors such as health, the user’s age, and several other conditions.
There isn’t enough scientific information to determine a suitable range of doses for raspberry ketone.
Bear in mind that products are not necessarily secure and dosages can be significant.
Be sure to follow important instructions on product labels and ask your pharmacist or physician or other healthcare professional before using.
OVERVIEW OF HOW TO USE KETONES FOR WEIGHT LOSS
Don’t: Take the easy way from supposing that eating ketones = weight loss.
Don’t: Strive for the quickest, most dramatic weight loss regimen humanly possible.
Do: Create a plan of what and how much you want to eat to your goals
Do: Use ketones to assist you with your ketogenic diet, if you’re deciding to incorporate them.
Right now Raspberry Ketomax is giving away a free bottle if you are interested in giving it a try.