How to Use (and Not to Use) Exogenous Ketones for Weight Loss Keto Diet Meal Plan Printable
“How do I use ketones to help me lose weight?” Amazing question. It’s well worth the few minutes to comprehend how exogenous ketones can help people lose weight on a ketogenic diet, rather than just jump to the conclusion that ketones = weight loss. Keto Diet Meal Plan Printable
Let’s Break Down Ketone Weight Loss Misconceptions
The most common misconception (possibly due to excessive marketing claims) is that taking ketone supplements will cause immediate weight loss.
The purpose of this report is to explain how to use ketones as a piece of the puzzle on your weight loss lifestyle.
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’s geared towards weight loss (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 for its primary source of energy.
Just because you are using fat does not necessarily mean you are going to be losing weight or possess a reduction in body fat percentage over an elongated period of time.
I have been in deep nutritional ketosis (>3.0mmol/dL) and had an growth in body fat percentage. I’ve also been in profound nutritional ketosis and had a reduction in body fat percentage.
It all depends on how much protein and fat you are 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 average 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 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 believe that the quicker they shed weight, the healthier they are and start diets.
The truth is that a biological organism like a human is not designed to drop weight. Our bodies are survival machines.
I often wish people a slow weight loss journey, maybe 0.5 lbs of fat per week. While people claim they need to drop 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 more effective approach is to lose that weight and get comfortable with the habits you may form on a ketogenic diet. Keto Diet Meal Plan Printable
How can you set a goal of losing 0.5lbs of fat per week? The best way we know is using a calorie/macronutrient calculator, then becoming familiar with eating about that much food (no need to obsess though! :-RRB-)
The important thing is to consume the right amount of calories and fat 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 dietary fat.
If you are not in ketosis, turn down the carbohydrate knob to get into ketosis.
If you’re losing weight but feeling quite depleted,- turn up the calorie understand 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 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 fantastic idea to have an understanding of 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 as opposed to its primary fuel, carbohydrates.
- When you drastically cut down on the amount of carbohydrates you’re eating, and there aren’t 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, 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 for 35, your body starts burning fat as its primary source of fuel and If you eat low-carb, you in a condition.
Those undergoing stalls in their weight loss or having trouble getting rid of fat may benefit from a ketogenic diet for this reason.
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 fat and protein digestion and inhibits the emptying of the stomach, which reduces appetite. This makes CCK a excellent regulator of food intake.
For instance, a study in the American Journal of Clinical Nutrition revealed people injected with CCK ceased eating their foods sooner than those without it. On the flip side, losing weight can cause your body to secrete less CCK, resulting in less satiety after a meal. But this is where ketosis can be helpful. Keto Diet Meal Plan Printable
The study revealed that only 1 week of being in ketosis managed to raise 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 be helpful in reducing appetite by changing the levels of nutrients and hormones that affect hunger. It’s no wonder ketosis is used as a way for weight loss; it removes the need to eat more or respond to cravings for unhealthy foods.
This means you can listen to your body’s true hunger signals without going hungry or worrying about counting calories.
BLOOD SUGAR REGULATION WITH KETOSIS
When you’re eating a ketogenic diet full of healthy fats and proteins plus an abundance of vegetables, you experience stabilized blood glucose. This is much better than traditional diet foods which are usually high in 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 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 talk about how to use exogenous ketones to get there.
TAKE KETONES TO GET INTO KETOSIS QUICKER
Not everyone can adhere to a low carb diet. For people who have done ketosis before, they will know that when 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 quicker than it would on the own resources of it.
Using exogenous ketone supplements following a period of eating carbs will tell your body that you want to be using ketones for energy instead of those carbs.
Rather than eating very low carb for days, you can just take a scoop 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” phase, which is where all of the of the nasty side effects are.
TAKE KETONES TO AVOID THE KETO FLU
When your body changes from using energy from carbohydrates to ketones, there can be a great deal of nasty and unwanted side effects.
These include energy, bloating, irritability, 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 producing them from the fat stores yet.
The fantastic news 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 eliminate each of these nasty side effects where it otherwise 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 switching to ketosis. Keto Diet Meal Plan Printable
INTRODUCING RASPBERRY KETOMAX
Raspberry ketone is a chemical from red raspberries, as well as kiwifruit, peaches, apples, pears, other berries, vegetables such as rhubarb, and the bark of yew and pine 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 jar” in February 2012.
Raspberry ketone is also utilised in foods, makeup , and other manufacturing as a fragrance or flavoring agent.
HOW DOES THIS WORK?
Raspberry ketone is.
Some research in test tubes or in animals shows that raspberry ketone might increase a few measures of metabolism.
It might also affect a hormone in the body called adiponectin. Adiponectin reduce appetite and can increase the rate at which the body burns off fat.
However, 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 indicates 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 applying 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) and other ingredients including caffeine twice daily for 8 weeks reduces body fat by 2 percent, fat mass by 7.8%, waist circumference by 2%, 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 specific formula (Prograde Metabolism), which comprises raspberry ketone (Razberi K, Integrity Nutraceuticals) and other ingredients, such as caffeine, has been used safely twice daily for 8 weeks.
There isn’t enough reliable information available to know if taking raspberry ketone alone is secure.
There are a number of concerns about the protection of raspberry ketone as it is chemically related to a stimulant.
Therefore, it is possible that raspberry ketone may cause feelings of jitteriness, boost 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 Meal Plan Printable
SPECIAL PRECAUTIONS & WARNINGS:
The dose of raspberry ketone depends upon several factors like health, the user’s age, and a number of other conditions.
At this time there isn’t enough information to ascertain an appropriate range of doses for ketone.
Bear in mind dosages can be significant and that products aren’t always necessarily safe.
Make certain to follow relevant directions on product labels and consult your pharmacist or doctor or other healthcare professional before using.
SUMMARY OF HOW TO USE KETONES FOR WEIGHT LOSS
Do not: Take the easy way out of assuming that eating ketones = weight loss.
Don’t: Strive for the quickest, most dramatic weight reduction regimen humanly possible.
Do: Create a plan of what and how much you need to eat for your goals
Do: Use ketones to assist you on your ketogenic diet, if you are choosing to incorporate them.
Right now Raspberry Ketomax is giving away a free bottle if you are interested in giving it a try.