The ketogenic diet has been around for quite some time, and is still growing in popularity and for great reasoning. The ideal of the ketogenic diet is to put the body into what is called a state of ketosis. This state of ketosis is the body’s way of using fat for energy.

Ketosis is more than fat burning though. There are many benefits to the ketogenic diet that make it an effective life style change for weight loss.  Ketogenic dieters are climbing this ladder because they find it makes them feel better in many ways such as being more satisfied during their day as well as having higher energies mentally and physically. These feelings lead users to having lower caloric intakes due to having few cravings. Having fewer cravings is also made by the benefit of having more self-control. Another huge benefit for keto users is more physical activity brought on by their feel good moods and increased levels of energy.

Using the ketogenic diet, users track everything throughout their days to keep accuracies so they can adjust as they go. When you start you need to track the correct amount of macros, set realistic goals these help make achieving a weight loss goal more possible.
With this guide you will learn:

  • What ketosis is?
  • Ketones
  • Benefitting from ketosis
  • Ketogenic Diet
  • What IS ketogenic dieting
  • Ketogenic foods to eat and avoid
  • Creating keto plan for weigh loss
  • Keto Macro Calculating
  • Exercising
  • Intermittent fasting
  • Plateaus
  • Testing and Tracking
  • Testing levels of ketones
  • Glucose-ketone index
  • Tracking body fat
  • Measurements
  • Scales
  • Adjusting the keto diet
  • Goal reviews and results

Ketosis

The metabolic state that is characterized by raised levels of ketone bodies in the body tissue, which is usually pathological in condition such as diabetes or the consequence of diet low in carbohydrates.

Achieving ketosis is to stop the supply of carbohydrates and sugars to your body. Doing so will drain the stored glucose allowing blood sugars and insulin levels to decrease. When this is accomplished the body will then start to look for new sources to stay energized. This is when the fat starts to burn, or the weight loss that is brought on by the keto diet.

Due to the draining of the glucose and increasing of the metabolized fats ketosis benefits are increased as well. Many with diabetes and cancer have turned to ketosis for treatment.

When the body begins fat burning it starts to produce ketones which are the ideal of ketosis. This is the purpose of the ketogenic diet is to produce ketones and go into a state of ketosis.

Ketones Defined

Fuel produced by the body when it begins to burn fat is what ketones are. Ketones and glucose are energy used by the brain for daily living. The brain is the breaker box that keeps your house going and either ketones or glucose are the choice of power. Fasting has been going on for centuries as there wasn’t always adequate food readily available. Our ancestors may have had very low intakes of carbs and proteins when agriculture wasn’t known. They never intended to run on ketones and didn’t even know what it was. Using stored fat as a source to power the body was the key to survival and is a natural human process that allows existence.

The body uses fat to burn which produces ketones when the glucose runs low or becomes drained. This happens during fasting, after long exercises, and when you are eating a proper ketogenic diet.
An enzyme that is responsible for the breaking down of fat is called lipase which releases stored fats. This break down of fats creates fatty acids which is delivered to the liver and turned into ketones.

Three types of ketones:

Acetoacetate -This is the first production from the breakdown of fatty acids.

Acetone -This is the byproduct of the first which happens spontaneously. When not being used these ketone bodies are passed through breath and urine.  This is a form of measurement used to ensure whether or not you are going into ketosis.

Beta-hydroxybutyrate – This is more of a molecule, but its role in the process of the ketogenic diet makes it the most important ketone.  Also known as BHB; and manufactured from the liver by acetoacetate. This is important as it freely floats through the body in blood, crossing different tissues that other molecules can’t BHB enters mitochondria and then turned into adenosine triphosphate (ATP). The cells in our body use this energy as currency.

The Benefits of Ketosis

Benefits of ketones come from the body burning fat. This fat becomes the fuel and lowers glucose and insulin in the blood. The benefits of ketosis are:

  • Burning Body Fat
  • Mental Clarification and cognitive increase
  • Increased Physical Energy
  • No deprivation feelings due to less hunger
  • Blood sugar levels that are steady due to as little intake of refined carbohydrates as possible
  • Skin enhancing and healing properties
  • Improvements in cholesterol levels as well as triglycerides
  • Regulation of hormones
  • Ketogenic Diet Weight Loss Results

Results are different from person to person due to many factors including body composition and insulin resistance. Keto has led to reduction in weight as well as body fat percentages in many situations such as athletic performance, type 2 diabetes, and obesity.

In 2017 a random control study showed that using cross fit as well at the keto diet combined had an effect on performance and body composition. The conclusion stated that participants on a low carb keto diet significantly showed decreased body weight, mass and fat percentages.

These subjects lost an average of 7.6 pound compared to those who in the group who had lost none. Lost 2.6% body fat as well as 6.2 pounds of fat mass compared to those in the control group who lost none. They were able to maintain lean body mass at the same level as the control group and lastly improved performance at the same rate.

Another study conducted in 2004 observed the long term effects of the ketogenic diet among obese participants. The findings showed that the body and weight mass of participants significantly decreased. Cholesterol levels decreased over the twenty-four week span. Thirdly the triglycerides went down substantially in the amount of time, as well as blood glucose levels.

In 2012 a study carried out by Partsalaki et al. compared the effects of the ketogenic diet vs. a hypocaloric diet in obese youth. The results found that children following the keto diet decreased body weight, mass, circumference of waist and fasting insulin levels. Also finding that the children on the keto diet group reduced markers of insulin resistance called the homeostatic model assessment- insulin resistance to a greater level than those on the hypo caloric diet. Lastly finding a marker of insulin sensitivities and cardiovascular disease which is known as high molecular weight adiponectin increased in the keto diet group and not the hypo caloric group.

Lastly a study in 2008 looked at the effects of a low carbohydrate keto diet  vs. a low glycemic index diet in type 2 diabetics, the study concluding that participants who had followed the keto diet had substantially higher improvements in weight loss, hemoglobin A1C, and (HDL) high density lipoprotein cholesterol in comparison to the low glycemic index dieters. Those who followed the ketogenic diet lost averages of 24 pounds compared to the 15 from the low glycemic index dieters. Those individuals who utilized a keto diet also  found reductions of Hba1c by 1.5 % in comparison to the .5 from those of the low glycemic index. They also discovered increases in HDL cholesterols as to no increase from the other group’s findings. Medications for diabetes reduced or eliminated completely in 95% of the ketogenic dieter group vs. 62% of the participants of the low glycemic index dieters.

As it is based on very low carbohydrate intake, adequate protein and high fat the ketogenic diet can work for weight loss.

You Yhought All Fat Was Bad

This is a misinterpretation as it fails to represent the healthy fats which can be good for you. Saturated fats such as medium chain triglycerides go straight to the liver allowing you to start the breakdown creating acetoacetate as well as BHB creating energy. The diet with high percents of good fat leads to a metabolic state that is fat- adaptive.  This occurs when the body is more efficient at burning the fats for fuel. The longer you can maintain this, the more ketones produced. A higher fat ketogenic diet is protein sparing meaning that your body will continue to burn fat and won’t burn the proteins.

Protein Amount to Eat

When on the ketogenic diet protein is especially important you should have .8 grams of protein per pound of lean body mass to prevent muscle loss. Calculating lean body mass you calculate body fat percentage then subtract it from 100% to get lean body mass then multiply lean body mass percentage by total body weight.

If being worried that you will consume too many proteins. The keto diet allows more protein than the standard that is promoted without being kicked out of ketosis. Protein won’t raise blood glucose levels and decrease ketones.

Low Carb is Not the Same as Ketogenic

The difference between the two is that the keto diet goal is for ketosis as well as low carbohydrate diets may not have a big decrease in those carbs to move the metabolism into producing ketones and burning fats for fuel.

Types of Keto Dieting

The ketogenic diet is customizable to each individual according to their specific needs and goals. The most common types of ketogenic diets are the standard keto diet which is the most common. This diet is 20-50 grams of net carbs, moderation of protein intake, and high fat per day. The second most common being the targeted ketogenic diet being an energy targeting diet.  This is made to target energy for working out consuming 25minimum net carbohydrates and 50 maximum within 30 minutes to an hour before the workout. The third is cyclical ketogenic which is similar to fasting this involves eating low carbohydrates ketogenic diet for several days then eating high carbohydrates for a couple days. The last of the common is the high protein ketogenic diet same as number one only alternated to additional amounts of proteins.

What to Eat or avoid eating on the keto diet

The best way many ketogenic dieters avoid foods they shouldn’t consumer is preparing meals themselves from scratch. Most foods on the keto diet should be of higher quality, whole and natural. Nothing should be processed; and if it is, it should be as little as possible. Food for ketogenic dieters are high in fats, decent protein, and as little carbohydrates as possible. Watch the quality and composition of the food and watch carb intake.

Rules to follow that help to avoid the food you shouldn’t eat are counting every carbohydrate even in spices and vegetables. Watch sugar intakes; this is including the consumption of fruits because this is a natural sugar. Sugar intake is also found in the sweeteners so look for something that may be more keto friendly.  Always be conscious of any food you ingest. Drink plenty of water as dehydration and constipation can happen with the ketogenic low carb diet. Remember that intermittent fasting can help with ketone production, weight loss, as well as curving appetite.

Is Keto the Same as Atkins?

People compared the ketogenic diet to that of the Atkins diet which was founded by Dr. Robert Atkins as a weight loss tool. The ketogenic diet has been compared to many diets even the paleo diet and Mediterranean diet. This is no surprise as they have many similarities when looked at. The main difference is the macros and state of ketosis. They are all centered around the idea of whole foods though.

Looking at Atkins and Keto

Both diets reduce the intake of carbohydrates and sugars in all forms. Both aim for you to eat whole foods that are natural and healthier. When these two diets are done the correct way the body will enter ketosis, which will help with weight loss and mental clarity as well as energy physical and mental.

The difference comes in with the Atkins diet which has four phases, induction, balancing,( these are close to the ketogenic diet) fine tuning and maintenance. When in phase one the intake of carbohydrates are very low around 20-25 grams of net carbs. After which you slowly reintroduce and increase again until it becomes a steady amount that satisfies without weight gain. In the balancing phase the net carbs are between 25-50 grams per day. Then during fine tuning the participant is between 50-80 grams of carbohydrates per day. The last phase is maintenance which has 80-100 grams of carbs per day.

With the ketogenic diet the carbs do not increase over time. The ideal of the ketogenic diet is to have portions that induce and maintain the state of ketosis. This allows for a more balanced program that does not go back and forth.

There are still good things from the Atkins diet such as it may be easier for some who have difficulty with carbs. This also could be a way for beginners to experience ketosis and benefit in smaller ways then move to the ketogenic diet.

Paleo VS Keto

Paleolithic diet or some say the caveman diet is consuming foods that were available to our ancestors during early agricultural times around ten thousand years ago. Paleo uses no processed foods, nothing at all. No sugars or flour based since these processes were not available to our ancestors. If you could access it easily back then, you can eat it now. Both the keto diet and paleo diets go with non starches. Both are strict on processed foods and use high quality proteins and fats.  

The difference is keto is less strict on the processed foods and are okay with all natural foods such as cheese and butters. Paleo stays away from dairy products which could be helpful for those with allergies. Paleo does not restrict carbs as long as they were accessible 10,000 years ago such as fruits and vegetables. This structure would not get the body into the state of ketosis. Paleo would be a good fit for those with high intensity work outs and great for vegetarians or vegans.

The Mediterranean Diet vs. Keto

The Mediterranean diet being based off of the fact that those who live in the area have lower heart disease risks than America. Dr Ancel Keys wrote what they ate and the diet was brought to life. This diet consists of a decent menu both keto and the Mediterranean diet focus on whole foods. The Mediterranean diet is mostly low fat though where as the keto diet is not. As well as the Keto diet focus on net carbs not those from different grains.

Conclusion Over the Four Diets

Keto dieting has one main purpose which is to get to the state of ketosis and burns fats instead of carbs. Other diets mentions have many benefits and all can help achieve weight loss; however only the ketogenic diet is aimed at getting into ketosis state and maintaining it. All of these focus on eating healthy and going with most natural foods. Although they do not do as much tracking they still require you to watch consumption which is what is taught as we grow up in school as well. The food pyramids aimed at the same things as well.

These three like the ketogenic diet are customizable so ketosis is still achievable if one would want to do so while on these diets. Replace some of the foods in the different diets with healthier choices such starchy foods with a healthier alternative.

Creating a Ketogenic Diet for Weight Loss

Tracking and calculating is one of the more complex features of the ketogenic diet. You will be tracking and calculating, Macros, ketone levels, stress, exercise, and sleep. You want everything balanced when dieting on with ketogenic for weight loss. One detail can be off and you may be thrown out of the state of ketosis or even more severe can disrupt health. Write down things in a journal such as personal needs and goals. The most important part is tracking and sticking to macros.

Macro Calculation DIY

Step one in calculating macros is your BMR or basal metabolic rate. This is the number of calories needed to support the body’s most important functions such as breathing and digesting foods. Do not count the calories for daily activities at this point.

The next part of calculating macros based from BMR is gender, height, weight, and age. The higher your body mass index is based on height and weight the more calories need for organs to support you day to day. As you age muscle mass goes down which decreases BMR. With gender body compositions differ as well changing the BMR. You can calculate your BMR using the following calculations:

The Harris-Benedict Equation for Men
BMR = 66 + (6.2 x your weight) + (12.7 x inches of height) – (6.76 x your age in years)

The Harris Benedict Equation for Women
BMR = 655.1 + (4.35 x your weight) + (4.7 x inches of height) – (4.7 x your age in years)

So we will use this example for a 30 year old woman weighing approximately 170 pounds and standing at 5 feet, one inch (61 inches):
655.1 + 739.5 + 286 – 141 = 1539 calories that she would need in order to primarily sustain her body function at one hundred percent.

A 38 year old man at 6 feet tall (72 inches) weighing 190 pounds would use this equation to calculate his BMR:
66 + 1178 + 914 – 256 = 1902 calories that he would need in order to primarily sustain his body function at one hundred percent

Your allotted daily energy expenditure (a.k.a. The total daily energy expenditure or TDEE)

Your TDEE would include all activities in large amounts, no matter whether it was from your normal physically demanding daily activities, or whether it’s a strict workout regime that you follow. These all count as exercise and these matter in calculating how many calories and macros you need.


Your TDEE would include all activities in large amounts, no matter whether it was from your normal physically demanding daily activities, or whether it’s a strict workout regime that you follow. These all count as exercise and these matter in calculating how many calories and macros you need.

If we use a simple guide that calculates this, we can see these options:  

1.2 = You hardly exercise
1.375 = You usually get a little bit of exercise, usually only one to a few days per week
1.55 = You are getting moderate exercise (common for those work fork 3-5 days per week then rest for the weekend
1.725 = You get a great deal of exercise from everyday activities and workouts literally about all week (6-7 days approximately)
1.9 = You are a machine (You are getting very intense exercise every single day, repeatedly. This is common in military practices and training)

How can you place your activity level using this scale? If you take this number and multiply it by your BMR that we had just calculated (in this instance for the male it was 1,902 x 1.725 for a very active male), then the total calorie expenditure per day (also known as how TCB, total calorie burn, or the amount of calories daily that you burn) is an estimated 3280 calories per day.

Your Body’s Fat Percentage and Lean Body Mass Make Up Your Body Composition

Our body’s use fat percentage to calculate how our lean body mass is determined – take the total amount of weight we have on our body, and subtract the fat mass. This will calculate the amount of protein you will need in order to maintain (or improve) your muscles. Most gyms have calipers that are surprisingly very accurate. You can also purchase a pair online for use to scan it yourself. Or you can opt for other possible ways that are on the market for measuring fat percentage. The three most common are the Dexa scan, which is a dual energy X-ray absorptiometry. This method takes accurate measurements of your bone’s actual mineral density, but also measures your body fat percentage. If you use this method, you may have to wait about thirty minutes (if not longer), but it is worth every penny, and the most commonly used.

Using body measurements whether derived from the internet via an app or other online methods (such as smart phones and tablets, and even computers) have calculations already in place and you use tape measurements of your neck, waist, and hips to determine your body fat calculations.

Sometimes, the best instrument that provides more than the standard body measurement tools is visual estimates. When you compare photos of yourself with others and keep repeating the process. As you track your progress, you will also have these awesome photos to not only continue tracking your journey, but you can also look back and see just how that journey went, and every improvement will continue to motivate you to keep succeeding.

To Calculate Lean Body Mass and Body Fat

To calculate body fat subtract body fat from weight and get lean body mass. To do this change body fat percentage to pounds such as body fat is near 25% and weight is 150 pounds. You take your body weight 150 multiply by .25 and get 37.5 pounds of body fat. Then you will subtract the answer from body weight. You would take body fat in pounds from body weight being 37.5 from 150 pounds is 112.5 pounds of lean body mass.  Save all calculation for use again with protein calculation and for tracking records.

Goals of Weight Loss

In order to achieve goals of weight loss calorie intake must be deficient. To ensure calorie intake is less than needed  you would take in less than your total daily expenditure. If you can manage a thirty percent deficit that is a great range however even ten or twenty will work. Don’t go over a 30% deficit as it can cause issues down the road.

Reducing by 20% multiply total calorie usages by .20 then subtract the answer from the original total calorie use. That number is going to be the total daily calories. The maximum calories that should be consumed by you daily, eating less than you burn daily will burn the fat needed for weight loss as well as ketosis.

Carbohydrate Calculations

Carbs make up around five to ten percent of daily calories with the ketogenic diet; that is close to 20-50 net grams.  The formula to calculate carbohydrate is calorie intake multiplied by percent of calories from carbohydrates divided by four in order to get grams.

Protein Calculation

Moderate protein intake on the ketogenic diet should be at 20-25% of total calories. This is enough protein to maintain muscle, but not enough that it affects the process of ketosis. Protein intake needs to properly support activity level as well as keep lean body mass that was calculated earlier.

Weight lighting uses 1-1.2 grams of protein per pound of lean mass

Lightly to moderate exercise .8 to 1gram of protein per pound of lean mass

Not much exercise or activity is between.6 and .8 grams of protein per pound of lean mass

These ranges should be used to help determine protein intake. An example being of a moderately active female who weighs 150 lbs with 112.5 lb of lean body mass, she will need 90-112.5 grams of protein daily. Then you take the grams of protein and multiply it by four to calculate the calories of protein per day which is 360-450.  Then multiply total calories by .20 to make sure protein from calories go with the percentage.

Calculating Fat

Fat consumes the majority of total calories with the ketogenic diet at around 70-80% of total calories. To calculate fat add up total calories from the proteins and carbs first. Then you will subtract total from 100 to get the total calorie of fat.

Fat consumes the majority of total calories with the ketogenic diet at around 70-80% of total calories. To calculate fat add up total calories from the proteins and carbs first. Then you will subtract total from 100 to get the total calorie of fat.

Should look something like 100 or 200 calories of carbs plus 400 or 500 calories of protein equaling 500 to 700 calories.  Next 2000 total calories subtract 500 or 700 leaves between 1500 and 1300 calories from fat. From this we can figure out the next step which first we need to know there are around 9 calories per gram of fat. Divide the calories by 9 to find the grams. You will be looking at either 1500 or 1300 divided by 9 equals 167g or 144g.

These calculations are only example you will need to find your own numbers by following the guide and filling in your own figures and multiplying, subtracting or adding the way said. This guide will help you find your own carbs, fat macros, proteins, and calories. If something doesn’t work for you try to adjust it until you find the right fit for your body to get to the ketosis state.

Exercise and Keto

Eating less is not an option with exercising more, not for keto dieters. The keto diet and what you eat are tools to achieve weight loss goals. This diet as you have seen is not like most out there. It encourages you to eat, but properly. You need the food in order to change the way your body operates. The exercises you do promote lean muscle building, better bone strengths as well as improved stability and stamina.  Exercising on the keto diet works with the food you consume in order for ketosis to take way.

Exercising During Ketosis

Stability exercising promotes core training with pilates, balancing, yoga these improve alignments strength and movement control.

Flexibility with yoga and stretching for improved muscle and joint movements as well as preventing injuries.

Anaerobic also known as HIIT and weight training to help build muscle these exercises are very intense with short burst of energy to enhance strength and speed. These exercises will be carbohydrate fueled so fat alone can’t provide enough energy by itself.

Aerobic is cardio, anything getting the heart pumping for over three minutes. These are low intensity and steady fat burning. This is the best way to ensure you are getting maximum exercise when starting as a beginner with exercise. No matter what it is you are doing; fast walking, dancing, cycling, or jumping jacks as long as you can get your heart pumping steadily for three minute intervals you are doing cardio.

An easy way to work out while in ketosis is to remember low intensity workouts use fat as energy sources and high intensity uses carbohydrates. This is why you take level of activeness into consideration when calculating macros.

Targeted Keto Diet

With the TKD you will consume around 15 to 30 grams of fast acting carbohydrates, these can be fruits. These should be consumed thirty minutes prior to working out and thirty minutes after.

The goal of this is to provide muscles with proper amounts of glycogen in order to perform while working out as well as to recover after. Carbs consumed are for this purpose to keep from kicking out of ketosis state.

The longer a person can stay in ketosis state the better the body can become fat adaptive and burn fats for energy rather than glucose. Your body will slowly take to it as a natural process.

Benefits of Ketosis Exercising

Ketosis give benefits to exercise that help for overall fitness and weight loss. One study showed those who are high carb diets and those who ate low carb diets for and those who ate low for 20 months were able to burn fat two to three times faster during a three hour run.

In that same study, low carb dieters used as well as were able to replenish same amounts of muscle glycogen at the high carb dieters.

The state of ketosis may also help fight fatigue when doing longer aerobic exercise programs. Ketosis is to help blood glucose maintenance during exercise for obese dieters.

Keto adaptation is to help low carbohydrate dieters perform better during activities with less carbs.  Always stay away from over working as it raises cortisol levels. This is a hormone that produces stress and can induce the fight or flight mode which in cause will raise insulin and blood sugar; things we avoid in keto dieting.

Fasting

Fasting is a natural process our bodies take on every day/night depending on when you sleep. The idea of fasting is going a certain period of time without calorie consumption. With intermittent fasting it is often done alongside the ketogenic diet. The two work together to assist each other and in turn, help you to transfer. Together they burn a lot of fat as there are no incoming calories for the body to burn when fasting and with the keto diet the majority of calories are from carbs so they are turned around quickly and burn fat faster. This aids in weight loss with both methods.

Exogenous Ketones to Enhance Weight Loss on Keto

Exogenous ketones are ketone supplements that help internal ketone production and work together to provide you with immediate energy when needed. These supplements help the body enter into ketosis by giving it head start ketones. A way of telling the body to switch to the energy source rather than use glucose allowing a constant fat burn and more energy to use; as well as giving more glycogen through exercise.  These ketones are tools to weight loss because they help give you energy boost when fasting, giving clean energy, and fill up your ketones. This allows for exercise performance and hunger satisfaction so that you can continue to fast as well as stay active.

Many do not like taking straight ketones such as exogenous ketones as they have a bad taste. This is usually true, but as the market has increased so has the demand for ketones with more flavors.

To use ketones on market take one scoop between meals for constant fat burning. To use these for a boost to get into the ketosis state use a half scoop whenever you want, this allows the body to get to ketosis state quicker than going on its own. To use during keto transition or fasting take a full scoop before a workout around 45 minutes or longer. Take another half scoop for every hour that goes past two hours of activity you do. Do not do intense workout when fasting or transitioning to keto.

Other Minerals and Supplements

Electrolytes and minerals are needed as the ketogenic diet changes the way the body uses all minerals and even loses some. We need to make sure to replace minerals lost so that ketogenic dieter does not get the keto flu. The keto flu is light headedness, headaches, muscle cramps, fatigue and constipation.

Fish Oil or Omega 3s are a natural anti inflammatory. It is recommended to consume 3-5000mg of fish oil per day.

MCT is a form of dietary fat that is quickly absorbed by the body and has many benefits. MCT can help combat fatigue and suppress appetite. As well as help the body adapt to using ketones for energy.

Collagen is a protein that has also been shown to suppress appetite as it provides users to feel full longer compared to whey and other proteins. Collagen helps maintain muscle and reduce the appearance of cellulite helping with skin improvements.

Greens Powder is made from whole foods and rich in vitamins, minerals fibers phytonutrients and antioxidants. These help with health and longer life spans.

Probiotics is a gut health and is important for anyone looking to lose weight and increase health. Probiotics help with bacteria in the colon to support a healthy digestive system.

Vitamin D

This is a vitamin commonly over looked as many think they can get enough from the sun or from milks and some fatty meats, but really about half the population is deficient in vitamin D. Vitamin D may not play a role in ketosis, but is does play a huge role in immunities, inflammation, hormones and helping with other minerals and vitamin absorption. When picking up vitamin D you should get a test done to make sure you choose the right levels for you. Too much of anything can be hazardous to our systems as well as too little.

L-Glutamine is and amino acid that has different functions in the body including being a great antioxidant. It can help stabilize blood glucose levels as well and can help reduce sugar craving.

Although the name isn’t appealing Ox Bile is a great supplement for those who have had gall bladder removals. The supplement aids in breaking downs fats and digestion. This helps add a source of bile that people without gallbladders have trouble with allowing for easier break down during digestive maximizing the amount of nutrients broke down.

Weight Loss Plateaus on the Keto Diet

Many dieters fall in love fast with the keto diet as it has fast progress that they see with a great number in weight loss as they lose carbs and excess water weight. Plateaus come next though and that is when the weight loss is less and slows down more sometimes even stops all together as the real fat starts to become on the menu for burning. When getting to this spot in the keto diet or any other it is important to remember that one to two pounds a week weight loss is healthy and that plateaus happen for a reason. When a plateau happens you have to think and see what can be adjusted to get over it.

Trouble shooting Plateaus

When a person stops losing weight they should see if the reason is anything that can be adjusted in their diet, it could be that you have to increase exercise or change routines. You may need to change calorie intakes and resort the priorities maybe it is too many proteins or carbs or too little. This is why tracking daily is so important. This way when a plateau is at peek you can go through and read the tracks and see where something may possibly be off. You could just need to add in some intermittent fasting to help reset ketones. Stress and sleep play major roles in our health too so be mindful of how you rest. If you cannot answers if everything is in proper order you may not be tracking your progress and diet plan the way you should be.

Testing and Tracking

The basics of this is that if you are not in ketosis if you aren’t producing adequate ketones and you may not even be on a ketogenic diet at all if you are having too much trouble getting to a ketosis state. Tracking and testing ketone levels is key so that you can change macros when needed or try intermittent fasting and ketone supplements. The only way to see progress is tracking and checking ketones often.

Keeping a steady level of ketone is needed to get to ketosis and seeing ketones when you start is the biggest boost of encouragement you will get that will keep you motivated.

How to Test Levels of Ketones

Acetone, acetoacetate and BHB are three types of ketones talked about in the guide already, these can be tracked rather easily using these tests.

A urine test can test for acetoacetate. Acetoacetate is spilled into urine when the liver starts processing fatty acids into ketones. You can buy urine strips that test for this ketone rather cheap, making this a simple test. This test is great for beginners to see their transition, but as they get into ketosis they may find better tests that suit them. Once the body becomes fat adapted it may not longer spill acetoacetate into urine. This test is measuring ketones by changing color with the darker the color the more ketones. It is affordable, but only good for beginning stages for ketosis.

Breath test measure acetone and acetate which is in relation to BHB in the blood. A breath test can be used for urine or blood. It works by warming up the meter by plugging it in. Blow into it and wait for the light to flash indication its reading levels of acetone. The color and speed tells the reading green is for least amounts and red for most acetone amounts. Less flashing is for less acetone levels per color if the test has more flashing then the levels are higher.  This device is reusable and does not need any bodily fluids to use, though this meter can also be an inaccurate measurement and takes a bit of time to read.

Blood testing for BHB is the main ketone we produce in ketosis.BHB floats in the blood stream and blood test measuring BHB has the best accuracy of measuring ketone levels. To do this blood test for measuring ketone levels you use a meter for blood like diabetes testing strips that monitor blood glucose. Poke the finger and tap a drop of blood onto the stick and set the meter to read levels for BHB. This measurement of testing is the most precise measurement and most reliable for testing ketone levels. It can be expensive and some may not like the needle prick.

Ketone Testing by Symptoms

When you have no way of testing with equipment because you run out of strips or you just don’t have a way to use one of the main methods of testing you can test by symptom. To test by symptom you can address these common signs below.

Increased Thirst and dry tissues is due to the increase amount of urination due to the body using up excess glycogen. You will also be losing water retention a result of carbohydrate intake. Replenish and stay hydrated as well as making sure to get water and electrolytes.

Mental clarity and better cognition happens when the brain uses a lot of energy. Carbohydrates fluctuate in insulin and can cause energy swings similar to mood swing. With ketosis the brain uses more consistent fuels being the ketones from fat storage or supplements which brings higher productivity and mental performance.

Having less hunger and craving is a huge sign that your body is in ketosis. When the body adapts to using ketones fat will be broken down into ketones for energy. Thus the body has consistent supplies for energy and does crave food the same way as when energy relied on carb intake.

Better stored energy is due to being in a ketosis state. When you aren’t in ketosis you are more likely to crash around an hour and a half to two hours after eating. The body doesn’t have energy available from mitochondria in the cells so we lose energy quickly.

Breath will not be able to be used alone as it doesn’t have enough nutritional ketosis in it and the scent would be undetectable to human sense. The scent brings me to mention fruity smelling breath. Some believe that having fruit scented breath shows that one is in ketosis but that is actually called ketoacidosis. They are not the same and should not feel they are.  When someone is in ketoacidosis they are in a serious state and needs urgent attention as it is a complication of diabetes.

Glucose Ketone Index GKI

The glucose ketone index is another way of measuring ketone levels. It combines blood glucose and ketone levels into one number, and accurate reading of metabolic health. Many use this option to track progress to help achieve goals. Doctors have been known to have patients go on the ketogenic diet for the ability to get lower blood glucose which manages diabetes and epilepsy. It is speculated to even help or work as a cancer treatment. Saying that cancer cells feed on glucose and with no glucose those cells can’t eat  so they die off.

Carbohydrates and Stress

Hormone rises and falls affect blood glucose levels particularly in females. Medical conditions such as glandular issues as well as diabetes are also affected by blood glucose levels and carb intake. If this happens you should adjust the carb macro talked about early.

Stress triggers cortisol and epinephrine our stress hormones. These hormones then spike our blood glucose level and send us into fight or flight mode. Ways of managing stress include diet, adjust if needed and as needed to suit you. Other ways to manage stress include yoga, breathing exercises, nature, warm soak, and sun light to name a few.

Measuring GKI

The formula for measuring GKI is by taking (mg/dL)/18)/blood ketones ( mmol/L). This is first measuring blood glucose the same way measurement was done for BHB levels on the blood meter. Second step is dividing glucose number by 18 to change it to mmol/L unless it already is. Step three is dividing glucose number by ketone level number and four is the quotient or the GKI we were looking for.

GKI numbers
A GkI between 3 and eight would see you through your weight loss goals on the keto diet. The numbers below give number of GKI and there grade.

GKI above 9 is not ketosis.

GKI 6-9 being a lower level ketosis this is beneficial for weight loss and as well as health.

GKI 3-6 is a moderate level of ketosis for addressing insulin resistance, type 2 diabetes and obesity management.

GKI of less than 3 is high levels of ketosis state which are used to help aid epilepsy, and cancer treatments. This is the level of ketosis to be in for disease prevent.

Body Fat Tracking

Ways to track body fat is sometimes a hard reminder. Reminders are a good way to stay goal oriented and to stick to something even when it becomes tough. Next to GKI the body fat percentage is another tool for tracking progress for weight loss. You can use many ways to measure your body fat such as skin calipers, DEXA scan, scales, or pictures. Pictures are a great way to stay motivated as they show the way you look currently, the way you did look, and the way you will look. This Changes as time goes on and you will see the way you look transforming into your goals to keep moving forward. You might have to look at things another way though as some do. Pictures also show the way you look now and when you first started your journey, this could be motivational enough not to fall back into old habits and not give up.

Tape Measures

When the scale isn’t moving don’t lose hope. Tape measures allow you to see what the scales won’t show you. At a certain point it may seem you are going nowhere with weight loss goals and achieving nothing. However that is why tape measurements are important. When starting out you should measure arms, calves, thighs, hips waist and bust. These measurements can help you through plateaus to keep you motivated. When the scales are moving your body may not be losing body fat measured by scale but instead you can measure and see real fat loss.

Body Fat Scales

Body fat scales can be useful for beginners to help see and begin tracking for weigh loss goals. As time moves on as you have read there will be plateaus and during this time scales usually are first to stop showing us results. Body fat scales use a technology that is based on an estimate as well as there are many factors that can change accuracies with scales compared to other measurements.

Adjusting the Keto Diet

When you have been on a ketogenic diet for a while you will need to adjust macros accordingly to match your new measurements and progress. For instance some dieters feel really great where they are physically and mentally that they may be want to only do small adjustments to keep where they are. While others may want more from their keto diet and look for ways to tune it to their results they have made and change up their fitness goals.

Adjust to Induce ketosis

When you are looking to adjust to induce ketosis everything must be tracked and measured. You will need to go back and look through all levels and results to get a better idea of what needs to be adjusted in order to induce ketosis.  When you can’t go into ketosis don’t stress each person is different as will be there results. To move up in level of ketosis try some of the following routes to help.

Adding coconut oil to your keto diet it is 50-60%MCT and contains lauric acid helping sustain ketone production. Coconut oil also enhance endogenous ketones.

Increase fats by making sure you are in limits of fat that was calculated previously for keto macros and weight loss. Only choose high quality fats from natural whole foods as well as plant and animal sources. Some foods high in fat are eggs, avocados, dark chocolate, and olive oil. You will need to consume at least 60% of calories that are from fats to boost ketone production.

Intermittent fasting is fasting from 8-23 hours at a time to increase the body’s fat system and ketone production. It is advised not to do this too often, however if you introduce endogenous ketones you can help yourself more in finding the state of ketosis. In doing it this way you are less likely to have a complication and fall into ketosis sooner.

Fat fasting is much like intermittent fasting. It mimics a complete fast because the body remains in a fasted state even when eating good fats. Giving fasters the benefits of fasting as well as the ketogenic diet; allowing for brain and body to be fueled by ketones.

Increase activities which if you haven’t depleted the glycogen this may be the main kick to get things in gear by raising your ketone production and getting to ketosis.

Minimizing carbohydrates sometimes you need to go extremely low depending on how active you are. If you are not active enough and you don’t deplete glycogens you will not enter ketosis. As stated every person has different needs and until they are found they should continue adjusting.  This can change at any time as our body’s needs change as we change.

Adequate protein intake is a must, with too little you lose muscle mass and deny the body parts that can’t use ketones what they need in order to achieve their role.  Body parts that don’t use ketones include red blood cells, kidneys, and brain. You don’t want to over indulge in protein either or you can stop the production of ketones. Consuming enough protein to support your systems are important.

Exogenous ketone give MCTs raise ketone levels and fat intake allowing for a fast fat adaptation and ketone production. This is great with use of fasting as well and give many benefits to the body for ketosis.

Goal Setting, and Reviewing the Results

When you make goals there is a proper way of doing that also, just like with a diet. When you have tried to adjust countless times and still something is missing it may be time to review your goals that were set.

When setting goals there is a method called the SMART method. Using this method your will ask if the goal is specific enough, would anyone with basic knowledge of the subject understand it?  

Measureable: Can you tell how far away reaching the goal is, if so when do you plan to obtain it?

Achievable: Is it achievable? Are you able to eventually reach the goal based on your circumstances?

Realistic: Is it realistic? The amount of time, knowledge, and resources you possess; are you able to reach the goal?

Trackable: How can you track your journey? Do you have an accurate way of tracking progress when working towards this goal?

When you ask yourself these and answer them it can be easier to also add in the; who, what, where, when, why, and how method. This will help you see what you need to do for it to be obtainable as well.

Reviewing your goal weight was it achieved? Have you learned anything new about your body or its relation with the ketogenic diet?

Keep a record of macros, exercise done, mental activity including moods and emotion, and weight loss progress. Track weekly to see your results in writing and to have records of anything that may need to be changed. You may see in 3 months how at first you lost two or three pounds ever week with a plateau of standstill for another 3 weeks or so. Then you can go through and see what you did to work through it for future plateaus. You will see how different intakes of carbs or proteins will affect your moods as well as your sleep patterns from time to time.

Having Support

There is having records to track, and having self motivation, and all the things physically you may need to be successful in weight loss then there is the discouragement. Discouragement can come from the person staring back in the mirror, from family or friends, or even strangers. It comes in many forms, such as name calling, shaming for eating, dirty looks, as well as not having people who are supportive of your goals. Supportive people who are there for you, will encourage you to go for a walk with them, go to the store and learn to make a new recipe, or even learn about new yoga move to try.

There are many places to get support, there are apps that connect you to likeminded people with goals similar, there are groups on social media for ketogenic dieters, and there are people who need support too. These people will be there alongside you ever step of the way, not passing you by leaving you behind and forgetting you. They will give advice and help you move along, they will cheer you along the way. There is no need to be alone in your ketogenic journey or with your weight loss goals.

The ketogenic diet is different for everyone, but in reality they should stop saying diet. When people think diet, they think a short term change. When you want your life to change for the better even with weight loss you have to make the changes. A diet if a mindset of only so long and then going back to your old ways of eating, which some people do a 30 day challenge while others go for the lifestyle change. If you want to keep your goals and make new ones to thrive for keep the changes that you can.

Ketogenic diets are adjustable for many users with several forms available for changing needs. The idea of the keto diet is that everyone is different and using mathematical formulas it is easier to find a good fit in the ketogenic diet for many users. Almost all people can benefit from at least a few topics in this guide for on how to use the ketogenic diet for weight loss.  This guide on how to use the ketogenic diet for weight loss introduced you to definitions you need to know to make goals achievable. The guide teaches users how to find and calculate macros. Giving tips on how to stay motivated and achieve goals

The Ketogenic Diet: Our Individual Conclusion

In this article, we’ve literally dove into every single detail we could to help explain a ketogenic diet in as much detail as possible. We’ve covered numerous ways to track your progress and calculate your calorie intake, how to calculate what exactly you need for this diet, and many other factors. Many people seem to think that the keto diet is just another diet, and that being said it literally just like every other diet out there, but there is a lot of work that goes into a ketogenic diet that many people not only take for granted, but also realize when they start work on transforming into a true “ketoer”. From calorie counts (while it’s true that many people need to do this in other diets), a ketogenic diet has a lot more at stake when it comes to counting where the calories come from, how many net carbs every individual serving of food they are eating, how much or how little they need to exercise, and how to utilize their proteins correctly so they don’t end up getting a case of what’s commonly called the “keto flu” or “keto rash”, aside from other ailments that can follow just from one little slip-up in their diet.

Does this mean that a person can have a day of indulgence? Not at all. The common misconception in the keto community is that someone who is keto dieting cannot have ANY change, or take “a day off”. While no, they can’t go from their diet to eating an entire pizza (doing so wouldn’t necessarily take them out of ketosis, but they probably just wouldn’t feel very pleasant at the difference of all of the ingredients they ingested, and it can cause unwanted results, from diarrhea to nausea, and can even leave a person feeling unsatisfied emotionally, physically, and their hunger levels). But if you have been keto dieting for 7 weeks straight out of a 15 week diet, and have entered into a true state of ketosis, nobody can judge you for having a Dr. Pepper or a chocolate bar one day out of your diet. And you cannot judge yourself either.

When it comes to keto dieting, you are your own worst enemy, and your own best friend. On every level, the key point is to learn to have patience, because it is necessary. We cannot simply use the keto diet to drastically lose a hundred pounds overnight, and shouldn’t try to either (something like that could actually kill you). And as concluded with this report, you must remember that a strict ketogenic diet is truly not for everyone. If that is the case, all hope is not lost, and it is okay. There will be an option for you, and many diets out there that do exist with lower carb intake can help you as many are a variation of diet which can help your body utilize some ketosis.

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