How to Use (and Not to Use) Exogenous Ketones for Weight Loss Keto Diet Vs Plant Based Diet
“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 lose weight on a ketogenic diet, and not just jump to the conclusion that ketones = weight loss. Keto Diet Vs Plant Based Diet
Let’s Break Down Ketone Weight Loss Misconceptions
The most common misconception (possibly due to excessive marketing claims) is that taking ketone supplements will induce immediate weight loss.
This article’s purpose is to describe how to use ketones as a piece of this puzzle in your weight loss lifestyle.
Exogenous ketones are nutritional supplements. Very effective at what they do, but none the less, should be supplementary to a low carb/ketogenic style of eating that’s geared towards weight loss (if weight loss is the goal).
Ketones don’t lead to weight loss, they help cause ketosis. Ketosis is a metabolic condition where your body is utilizing fatty acids for its primary source of energy.
Just because you’re using fat doesn’t necessarily mean you are going to be losing weight or possess a decrease in body fat percentage over an elongated period of time.
I’ve been in deep nutritional ketosis (>3.0mmol/dL) and had an growth in body fat percentage. I’ve been in deep nutritional ketosis and had a reduction in body fat percentage.
It all depends on how much protein and fat you’re eating, in addition to being under a carbohydrate threshold that will induce ketosis.
Please don’t 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 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 need to go (your weight loss goals).
MISCONCEPTION: “THE FASTER I LOSE WEIGHT, THE BETTER MY WEIGHT LOSS DIET IS”
Men and women think that the faster they shed weight, the healthier they are and begin diets like losing 20 lbs in 2 weeks with goals.
The fact remains that a biological organism like a human is not meant to drop weight rapidly. Our bodies are survival machines.
I often wish people a slow weight loss journey, perhaps 0.5 lbs of fat per week. While people claim they want to shed 20 by next Tuesday, actually the aim is to have that 20lb off, and live a much more healthful lifestyle for the rest of their life. The more effective approach is to shed that weight over a period of time, and get familiar with the customs you will form on a ketogenic diet. Keto Diet Vs Plant Based Diet
How do you set a target of losing 0.5lbs of fat each week? The best way we know is using a calorie/macronutrient calculator, then becoming familiar with ingesting about that much food (no need to obsess though! :-RRB-)
The key is to consume the right amount 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 fat.
If you are not in ketosis, turn down the carbohydrate knob to enter ketosis.
If you are losing weight but feeling quite depleted,- develop the calorie know by eating more fat.
Also supplementing with exogenous ketones can help with lethargy. Moving beyond the misconceptions, using ketones to get into ketosis can be an great way to shed weight and feel fantastic.
But just 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 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 as opposed to its primary fuel, carbohydrates.
- When you drastically lower the amount of carbohydrates you are eating, and there aren’t enough carbohydrates 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 make molecules called ketones to burn for fuel.
So, why is this loss? That’s 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 stores directly If you eat low fat and your body starts burning fat as its primary source of fuel, you are essentially in a fasting condition.
Those undergoing stalls in their weight loss or having difficulty getting rid of unwanted fat can benefit from a ketogenic diet for this reason.
HORMONE REGULATION WITH KETOSIS
Ketosis can help sustain weight loss by regulating hormones that influence weight. When you eat, the hormone cholecystokinin (CCK) is released by your intestines.
CCK is responsible for stimulating protein and fat digestion also inhibits the emptying of the stomach, which reduces appetite. This makes CCK a regulator of food intake.
By way of example, a study in the American Journal of Clinical Nutrition showed people injected with CCK stopped eating their foods sooner than those without it. On the flip side, losing weight may cause your body to secrete less CCK, leading to less satiety after a meal. However, this is where ketosis can be helpful. Keto Diet Vs Plant Based Diet
The same study revealed that just one week of being in ketosis was able to increase levels of CCK to where it was before weight loss, back!
That means eating a ketogenic diet all the time reducing the chance of gaining the weight back.
APPETITE SUPPRESSION WITH KETOSIS
Ketogenic low-carb diets may assist in reducing appetite by changing the concentrations of nutrients and hormones that influence hunger. It is no wonder ketosis is used as a way for weight reduction; it eliminates the need to eat more or respond to cravings for foods that are unhealthy.
This means that 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 fats and proteins plus an abundance of vegetables, you experience blood glucose. This is a lot better than diet foods which are high in sugars and other carbohydrates, resulting in a spike in blood sugar that 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 let’s discuss how to use exogenous ketones to get there.
TAKE KETONES TO GET INTO KETOSIS QUICKER
Not everyone can adhere to a very strict, high fat, low carb diet. For those who have done ketosis before, they will know that if you get kicked out of ketosis, it may take time to get back in. Not anymore.
You can use exogenous ketones to ramp back your body into ketosis faster than it would on the own resources of it.
Using exogenous ketone supplements after a period of 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 can just have a scoop of exogenous ketones and get back into ketosis (provided you stop eating carbohydrates).
This makes it so that you don’t need 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 lot of nasty and undesirable side effects.
These include irritability, bloating, energy, headaches, and fatigue. This is because your body is”in between” burning carbs and burning ketones and hasn’t become efficient at burning ketones and producing them out of the fat stores yet.
The fantastic thing is that you can use exogenous ketones to bridge the gap. Though your body is getting used to using ketones, it is possible to supply it with energy to get rid of each of these nasty side effects where it would be fighting 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 Vs Plant Based Diet
INTRODUCING RASPBERRY KETOMAX
Raspberry ketone is kiwifruit, in addition to a compound from red raspberries, peaches, grapes, apples, other berries, vegetables such as rhubarb, and the bark of yew, walnut, and pine trees.
Folks take raspberry ketone by mouth for weight loss. It became popular for weight reduction after it was mentioned on the Dr. Oz television series during the section called”Raspberry ketone: Miracle fat-burner in a jar” 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 test tubes or in animals indicates that raspberry ketone might increase some measures of metabolism.
It might influence a hormone in the body. Adiponectin can increase the speed at which the body burns off fat and reduce appetite.
It is important to bear in mind that there is no reliable evidence that ketone enhances weight loss when taken by people.
SOME USES FOR RASPBERRY KETOMAX
- Baldness (alopecia areata). Early research indicates that employing 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 employing a raspberry ketone solution to the scalp may increase hair growth in people with male pattern baldness
- Obesity. Early research indicates that taking raspberry ketone plus vitamin C might decrease weight and body fat in healthy folks. Other research suggests that taking a specific product (Prograde Metabolism) containing raspberry ketone (Razberi K, Integrity Nutraceuticals) and other ingredients including caffeine twice daily for 8 weeks reduces body weight by 2 percent, fat mass by 7.8%, waist circumference by 2 percent, and hip circumference by 1.7%. The effects of taking raspberry ketone alone are not clear.
WHAT ARE THE SIDE EFFECTS
Doses of 1000 mg of a particular formula (Prograde Metabolism), which comprises raspberry ketone (Razberi K, Integrity Nutraceuticals) and other components, including caffeine, has been used safely twice daily for 2 weeks.
There isn’t enough reliable information available to know if taking raspberry ketone alone is safe.
There are some concerns about the protection of ketone as it is chemically related to some stimulant called synephrine.
Therefore, it is likely 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 Vs Plant Based Diet
SPECIAL PRECAUTIONS & WARNINGS:
The dose of ketone depends on factors like the user’s age, health, and other ailments.
At this time there isn’t enough scientific information to determine a suitable array of doses for raspberry ketone.
Keep in mind dosages can be significant and that organic products aren’t always necessarily safe.
Be sure to follow relevant 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 fastest, most dramatic weight reduction regimen humanly possible.
Do: Create a plan of what and how much you want to eat for your Targets
Do: Use ketones to help you on 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.