Keto Diet Secrets Revealed

You may be considering a Keto diet , but you're wonder if really works, and if so, how well?

Let's take the mystery out of Keto by giving you the 3 most important elements to its success.

First, you need to bring your carboydrate cravings under control.  Some diet programs argue that most of us are addicted to carbohydrates. Others take a more moderate approach and link it to the glycemic index.

All of the low carb diets are consistent on this one fact  though - you need to overcome short-term cravings to ensure  long term weight loss success.

There is definite scientific proof linking simple carbohydrates, such as sugar, to cravings you have for  more food.

Second, you need to focus on better carbs versus the worse carbs.   What that means is simply that you must consider which carbohydrates result in more glucose spikes being created by your body.

Simple carbs are quickly absorbed and result in significant glucose spikes which, can result in more fat being stored in  your body.  The Keto diet balance overall carbohydrate  input with the quality and type of carbohydrates, with a high fat intake.

Just by reducing the simple carbs in your diet such as sugar, milk, some fruit you can make a big difference in curbing your cravings for more food.

Third, you must gain confidence in the delicious foods you are able to eat on the Keto diet so that you stick with  the change.  You cannot expect to achieve long term success with your diet program if you are not educated or satisfied with the amazing alternative foods at your disposal.

The Keto diet can lead to weight loss, health benefits and an entire lifestyle change - however you don't have to give up everything you enjoy in order to experience rapid weight loss.

By focusing on foods that trigger chemical and biological reactions in your body resulting in reduced carb cravings, you can burn fat and increase your health at the same time.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Keto Diet Revolution

The Keto diet is the new phenomenon. The diet has grown in popularity in recent years in response to the low-fat diet craze. As dieters had trouble with low-fat plans, they searched for a new solution and the Keto Diet Revolution found a new audience.

A lot of people have jumped on the Keto bandwagon and there has been a lot of hype as a result. But what are the basic principles of the Keto diet?

The Keto diet is based on a theory of why we get fat. According to studies the over-consumption of carbohydrates and simple sugars leads to weight gain. The way your body processes the carbohydrates you eat have more to do with your waistline than the amount of fat or calories that you consume.

When you eat excess carbohydrates and sugar, your body notices that sugar levels are elevated. Insulin is released from the pancreas in order to store sugar as glycogen in the liver and muscle cells for extra energy later on. However, your body can only store so much glycogen at once. As soon as your body reaches its limit for glycogen storage, the excess carbohydrates are stored as fat. This happens to everyone who eats too many carbohydrates.

However, insulin resistant individuals have an even harder time of using and storing excess carbohydrates. The more insulin that your body is exposed to, the more resistant it becomes. Overtime, the pancreas releases more insulin and cells become insulin resistant. The cells are trying to protect themselves from the toxic effects of high insulin. They create less glycogen and more fat.

As a result, insulin resistant individuals gain extra weight. The carbohydrates get converted into fat instead of energy. Other side effects include fatigue, brain fog (the inability to focus, poor memory, loss of creativity), low blood sugar (which can leads to hypoglycemia), intestinal bloating, sleepiness, depression and increased blood sugar. There is much more than weight at stake when you are insulin resistant.

The remedy for people who are insulin resistant is a diet restricted in carbohydrates. The crux of the Keto diet is a limitation of carbohydrates in all of its forms. The foods restricted on a Keto plan include simple sugars (like cookies, sodas and sweets) and complex carbohydrates (like bread, rice and grains). Even carbohydrates that are considered healthy, such as oatmeal, brown rice and whole wheat bread, are restricted on the program.

The diet has you restrict your carbohydrate intake to less than 40 grams a day. This will put your body in a state of ketosis. While in ketosis, your body will burn fat as fuel. According to research, the ketosis state will also affect insulin production and it will prevent more fat from being formed. Your body will begin using your stored fat as an efficient form of fuel, and you'll lose weight.

Another benefit of the Keto diet is that ketosis will end your cravings for carbohydrates. If you've been living on a carb-heavy diet, you may have found that you simply cannot get enough carbohydrates. With carbohydrate restriction and ketosis comes a reduction in carbohydrate cravings. People who have been on the Keto diet for some time report that they do not crave carbohydrates as they once did.

Although the initial phases of a Keto diet are rather strict, the diet teaches you to restore balance to your diet in the long run. People who use the diet slowly reintroduce minimal amounts of carbohydrate into their eating until they find a comfortable balance between their health and carbohydrate use.

The basic principles of a Keto diet have been adapted to many other low-carb diet plans. However, the Keto diet popularity still remains strong as one of the most effective low-carbohydrate solutions today.

You may also like reading"Thinking of Trying Keto", or "Keto and Ketosis".

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Thinking Of Trying Keto? Be Prepared For A Complete Lifestyle Change

When you are starting a ketogenic diet you need to be prepared for a complete lifestyle change.

That is what you’re doing this for anyway. You want to change how you look at yourself in the mirror and choosing to go about this diet is going to do that for you.

For those that are still in the dark about a ketogenic diet, it’s a diet that will change your body from a sugar-burner to a fat-burner. This means that you will be burning all of that extra fat on your body by changing and cutting some foods in your everyday diet.

Fully committing to this diet means that you need to be as prepared as possible when you’re starting. Your body is going to go through a lot of changes in a short amount of time.

One big change that is going to occur is that fact that you’ll be losing a lot of fluids. Through those fluids you’ll be losing a lot of electrolytes, something that your body needs to have to function properly.

The Importance of Electrolytes on a Keto Diet

Without electrolytes in the body, it’s not going to be able to do what you want it to do on a daily basis.


Simple tasks are going to seem more difficult and you will be feeling like you're a lesser version of yourself.

What are Electrolytes?

Electrolytes are minerals found in the body that allow it to maintain specific functions such as muscle contraction and regulating your heartbeat.

The main electrolytes found in the body are chlorine, calcium, magnesium, potassium, and sodium.

However, the main electrolytes that need to be focused on are potassium, magnesium, and sodium.

These are all electrolytes that are lost in your fluids on an everyday basis. However, this is magnified when you’re on a ketogenic diet.

Your body starts to get rid of more fluids because there is less insulin in your body. So, instead of retaining fluids, your body is told to release more of it.

As you can see, losing fluids at a faster rate means losing electrolytes at a faster rate as well.

" I have found that AdvoCare Rehydrate nutritional electrolyte supplement really helps to support my overall wellness, which has helped me tremendously during my Ketogenic Lifestyle "- Dwight Obey, AdvoCare Independent Distributor


Lack of Electrolytes Lead to Keto Flu

The keto flu is something that a lot of people experience when they are in the first stages of the keto diet. It’s definitely a little rough to go through.

Putting your body through all of these changes during a ketogenic diet is going to cause it to break down a little. When this happens, you’ll start to experience some flu like symptoms.

This happens, in big part, because of the lack of electrolytes in your system.

Being on a ketogenic diet will cut a significant amount of carbs from your diet. You’ve probably retained most of your electrolytes through all of the carbs you’ve been eating.

When you eat a lot of carbs your body likes to retain water. Less carbs leads to less water retention, thus, leading to fewer electrolytes in your body.

Once you start to experience the keto flu, you can lose even more electrolytes because of the symptoms you’ll be having.

Avoiding the Flu

It’s possible to avoid the keto flu, but it takes work.

You have to replenish your electrolytes however you can. The better you are at keeping electrolytes in your body, the more chance you have at not getting the flu.

Some people may not be able to avoid it no matter what they do, unfortunately. However, it’s still good practice to get in the habit of replenishing your electrolytes.

How to Replenish Your Electrolytes

Since having an excess number of carbs is out of the question, you need to find other ways to replenish your electrolytes.

There are a number of ways you can do this.

You also want to make sure that you are getting the right amount of each electrolyte each day so that your body stays fully functioning.

The recommended amount of magnesium is around 300mg a day, for potassium it’s about 1000mg, and for sodium it’s around 5000mg.

So, how do you get this amount of electrolytes in your body throughout the day?

For starters, you can get all of these electrolytes through supplements. This could be an easier way for some people to guarantee that they are getting the right amount of electrolytes.

Magnesium

If popping pills isn’t for you, then there are plenty of alternatives that will allow you to get your electrolytes through the foods you eat while staying on top of the ketogenic diet.

You can get your magnesium through some easy alternatives. Adding more leafy greens to your meals or even having a side salad is going to boost your magnesium intake. Consuming more fish, such as salmon, is going to help as well. There is also magnesium in dark chocolate, but you need to be careful with that because you don’t want to go overboard with the carbs.

Potassium

Potassium can be added through dark leafy greens and salmon as well. You can get potassium through nuts as well. Avocados have a high potassium content so this may be your best option if you want your potassium regularly.

You may also know that there is a lot of potassium in some fruits. The problem with this is that most fruits aren’t keto friendly based on the fact that they have a ton of sugars. Sugars get converted to carbs, and carbs get converted to fat. This is what we don’t want.

Sodium

Getting enough sodium should be the easiest to get. Adding salt to anything is going to give you more sodium in your diet.

Most people enjoy adding salt to their meals for a bit of added flavor anyway.

You may have heard that having too much sodium over a period of time is going to lead to health problems. Well, that is for people that usually have a high calorie, high carb diet.

When you’re on the ketogenic diet, you’re going to need sodium to keep your body functioning the way it should. You will be holding onto very little excess sodium.

Because of this, the health concerns are severely downgraded.

Stay Hydrated

I cannot stress the importance of staying hydrated. It’s one of the most important aspects of the ketogenic diet.

If you stay hydrated, you’re going to reach ketosis faster and keep electrolytes in your body.

You could be a little dehydrated and not even realize it. If you start to feel as though you’re starting to get the symptoms of the keto flu, the first thing you should do is drink some water. Those symptoms could disappear in a hurry.

That just means that you were dehydrated.

The longer you can keep yourself hydrated, the more efficient your body is going to be when it starts to burn fat.

Staying hydrated is also going to help your body through the small adjustment period from being a sugar burner to a fat burner.

That being said, everyone’s body is going to react differently to the ketogenic diet. However, staying hydrated is going to somewhat level the playing field and help everyone’s bodies remain as “normal” as possible.

Electrolytes Are Your Friend

We all need electrolytes in our lives. They just become more important when you’re starting a new lifestyle like the ketogenic diet.

Think about it like this, if you want to struggle in the early stages of the ketogenic diet then ignore your electrolytes. If you want to start the keto diet on the right foot and get a jump start on a brand new you, then focus a little bit on your electrolytes.

It’s that simple.

You may also enjoy reading "Keto, And How To Achieve Ketosis"

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Keto And How To Achieve Ketosis

The basic principle of the Keto diet is that a state of ketosis will help you burn your fat stores as energy. Many people, even those who are on low carbohydrate diets, don't quite understand ketosis and why it works.

Most diets are calorie-reduction diets. They help you lose weight, but some of the weight is from fat and some of it is from lean muscle tissue. While you may look smaller on the scale, your metabolism is actually slowing down. The more muscle you lose the slower your metabolism will be. This makes losing weight more difficult and gaining weight back even simpler.

The Keto diet, on the other hand, is carbohydrate restrictive. It creates a state of ketosis in your body that burns only fat, and not muscle. The primary source of your energy for your body will be fat in the form of ketones. Your liver will convert fat into ketones and it cannot be converted back. It will be excreted naturally.

Ketones are actual a normally and efficient source of fuel for the human body. They are created in the liver from the fatty acids that result from the breakdown of body fat. These only appear when there is an absence of glucose and sugar. In the Keto diet, you reduce the amount of glucose and sugar that is in the bloodstream. As a result, your body produces ketones for fuel. When your body is creating ketones it is called ketosis.

There is a common misconception that following a ketogenic diet is dangerous. The truth is that being in ketosis is a completely naturally state. The human body creates ketones to use as fuel in the absence of glucose.

Some people use ketone-testing strips to determine their state of ketosis during dieting. These small plastic strips are held in the urine stream and contain a special chemically treated absorptive pad. This pad will change color if ketones are present in the urine. With the presence of ketones, the strip will change varying shades of pink to purple. There is a color scale on the label of the bottle that will help you determine your ketone levels.

Ketone strips are available in any pharmacy and can be found among the diabetic supplies. In some stores, they are kept behind the counter so you may have to ask for them. You won't need a prescription to buy them though. Once you open a package of ketosis strips they have a shelf life of 6 months. It may be helpful to mark the opening date on the box.

Ketone strips will let you know if you are progressing correctly on the Keto diet. If you are following the Induction plan to the letter and aren't seeing purple, don't worry. Some people never show trace amounts of ketones or they may show just above the minimum line. As long as you are losing weight and inches then you are successfully using ketones. Also, if you've just exercised a few hours before, just remember using the strips, afterwards you may not see purple.

Some dieters may mistakenly believe that a dark purple result on the testing strips means that they are losing weight faster. Actually, the darkest purple color is a sign of dehydration. It means that your urine is too concentrated and you need to drink water in order to rehydrate.

Ketones come from fat in the bloodstream, whether it is fat that you eat or fat that you burn. So if you eat a meal heavy in fat and then immediately use a testing strip, then you'll see a dark purple result. Use the strips as a guide, but don't get hung up on the color.

Reaching a state of ketosis is key to success on the Keto diet and it as simple as eliminating carbohydrates from the diet. Make sure to follow a Keto eating plan correctly and use the ketone testing strips as needed.

You may also enjoy reading "Thinking Of Trying Keto? Be Prepared For A Complete Lifestyle Change"

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Why Amino Acids Are Important

Before Keto & AdvoCare, Age 52

AMINO ACIDS are the building blocks of the body. Besides building cells and repairing tissue, they form antibodies to combat invading bacteria & viruses; they are part of the enzyme & hormonal system; they build nucleoproteins (RNA & DNA); they carry oxygen throughout the body and participate in muscle activity. When protein is broken down by digestion the result is 22 known amino acids.

As the building blocks of protein, amino acids are vital to health. Next to water, amino acids in the form of proteins make up the greatest portion of our body weight. They comprise tendons, muscles and ligaments; organs and glands; hair and nails; important bodily fluids, and are a necessary part of every cell in the body.

After Keto & AdvoCare Age 54

There are over 20 amino acids, separated into two categories - essential and non-essential. Essential amino acids are those that cannot be manufactured by your body, hence, it is essential that you obtain them from your diet. Non-essential amino acids can be manufactured by your body, however, your body must have the right combination of essential amino acids and supporting nutrients to optimize healthy protein maintenance, so supplementation may be desirable. Twenty amino acids are needed to build the various proteins used in the growth, repair, and maintenance of body tissues. Eleven of these amino acids can be made by the body itself, while the other nine (called essential amino acids) must come from the diet. The essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Another amino acid, histidine, is considered semi-essential because the body does not always require dietary sources of it. The nonessential amino acids are arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine. Other amino acids, such as carnitine, are used by the body in ways other than protein-building and are often used therapeutically.

Who is likely to be deficient?

Dieters, some strict vegetarian body builders, and anyone consuming an inadequate number of calories may not be consuming adequate amounts of amino acids. In these cases, the body will break down the protein in muscle tissue and use those amino acids to meet the needs of more important organs or will simply not build more muscle mass despite increasing exercise.

Amino acids are not only absolutely integral to life, but they can have a profound impact upon how clearly we think and how well we feel.

Benefits

builds cells and repairs tissue
assists with wound healing
increases athletic performance

Dwight Obey, AdvoCare Independent Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

What Is A Low Carb Keto Diet

(Me In 2019, While On A Keto Diet)

A low carb diet, also known as a low carbohydrate diet, is a diet program designed to promote weight loss while restricting the consumption of carbohydrates. The theory behind a low carb diet is that carbohydrates consumption is linked to increased insulin levels and obesity. Some nutritionists have varying opinions regarding the validity and safety of a low carb diet, but others refer to the strong evidence lending truth to the claim that a low carb diet can actually promote weight loss.

A low carb diet specifically consists of eliminating or reducing foods that contain sugar, grains and starches. With each of these products being labeled as carbohydrates, they are replaced with other foods containing increased fat and protein. Many people enjoy vegetables as part of a healthy diet and while they too are classified as carbohydrates, they are believed to be much healthier than grains.

As with most diet programs, there are two sides to the story with individuals who oppose and those who agree with the approach. Specifically, some experts believe that low carb diets carry their own risks and possible side effects, including headaches, fatigue, nausea, dizziness and/or dehydration.

By lowering or eliminating dietary fiber, many believe that constipation may also occur as a result of the fiber absence. In addition, some believe that the replacement of cholesterol and foods high in saturated fat my increase the risk of developing heart disease. There are also some concerns that kidney problems may ensue as a result of the organs becoming overworked, but there are no scientific studies to support this theory as of yet.

The acceptance of low carb diet foods have had various impacts on some of the worldís largest food producers. Pasta makers, for example, suffered a reduction in the need for their products and believed that the loss was connected to low carb diets. A popular doughnut manufacturer admitted that earnings were lower than usual and associated the reduction with low card diets, which reduced the demand for their product as well. Several companies, on the other hand, watched as their profits were on the rise as they promoted low carb products in stores and restaurants.

As seen by the photo above, I believe in the Keto Diet/Low Carb Diet and what it does for me. To counter my symptoms of fatigue, dehydration, or a lack in fiber, 

"Ive found that AdvoCare products works best for me and my body, and they have so many nutritional supplements that support overall wellness, weight management, energy, etc...and all of my nutritional needs while on a Keto Diet". Dwight Obey -2019

Dwight Obey, AdvoCare Independent Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Are You An Emotional Eater?

Millions of people suffer from the same eating problems, but among those eating issues, there is one that stands out. Emotional eating. For most people, it is the leading cause of abnormal weight gain, as you end up compensating for your emotional distress by sitting down for a large snack. Once and a while this is fine, but doing it often, you can find it hard to lose any weight at all.

If you are an emotional eater, lets talk "Food Journal".

Every time you eat anything, you need to write down your state of mind in your food journal. Were you feeling tired, upset, depressed, happy or energetic? Just writing a few words about how you felt at the time you decided to eat can make a world of difference when it comes time to analyzing your eating behaviors.

While your emotions are a good starting point, if you want to get even more in depth in your journal, you should go ahead and make that extra effort. At the end of each day, make a note about what happened during that day. Were the events good or bad? Did they lead to you eating more than you normally would have?

Once you analyze your emotions in regard to your hunger levels and how often you eat your meals, you may be able to find a pattern which you can use to become a more proper eater. Maybe you'll find that you eat more when you're depressed, even if you do not feel that hungry. Or perhaps you will find that you bolster happy days with food to make you feel even better.

The ultimate goal of any food journal you create is to be able to track your dietary patterns to see what needs to be changed if you hope to lose weight. While the core of your food notebook should be based on what you eat and how much of it you ate, you should also take the time to write about your state of mind, how often you eat, and where you have your meals. While these facts may seem useless at first, they can provide you with a number of interesting observations about what you need to change if you hope to lose weight.

Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

Interested in Searching, and Learning more about AdvoCare Products, Click Here 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

KETO VIDEO RECIPE: BACON AVOCADO MUFFIN

Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

Interested in Searching, and Learning more about AdvoCare Products, Click Here 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Lean And Fit In 2019

In order to get Lean and Fit in 2019 (www.leann2019.com), it will require good nutrition, and the ability of the body to function with vigor and alertness.  Nutrition refers to the nurturing of our body, and our ability to keep it healthy and functioning as it is supposed to do, by providing the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.

Do you know if you're really fit?

First, you might want to look at your exercise habits, if there are any. Everyone, no matter what their age, benefits from exercise.  It keeps our bodies conditioned, our mental sharpness working at top speed, and thanks to the physical aspect, we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!

Are you getting the needed vitamins and minerals your body needs?

Are you supplementing your food intake with the needed vitamins and minerals to make sure you are getting your recommended daily allowances?  If you're not making the most basic of efforts to take care of your nutritional needs, you may not be as fit as originally thought.  You may not look sick, you may not have any noticeable symptoms of ill-health, but you're not the lean, fit and toned individual you could be either.

What about the stress levels in your life?

Do you work in an environment with high levels of stress?  Is your personal life a source of comfort or does it add to your stress levels?  Do you engage in some form of stress-relieving activity?  Stress is the number on contributor to heart attacks and strokes, since they manage to speed up the affect of the real culprits.  Stress is basically an out of control situation for most adults today.  We manage to schedule every moment of our free time, and leave ourselves with no time for quiet moments to reflect on the good times, or time to deal with life's unexpected emergencies.

Fitness requires us to examine more than just our exercise routine.

The mere definition of fitness refers to the body's ability to meet physical stresses. That includes coping with our day to day life, starting from the beginning of the day to the end, without being worn completely out. In order to be truly fit, we need to find ways to rid ourselves of built up stress, the kind that begins to affect our muscles, muscle tone, and composition.  Massages are the best cure for ridding our bodies of the stress buildup that can occur, even with exercise regimens and detract from our overall fitness.

Exercises that demand total body involvement are the best for maintaining and improving your level of fitness most effectively.   Running, swimming, jogging, dancing, cycling, and very brisk walking are some of the more popular total body involvement exercises.

As humans, we have so many occasions to stop and question our efforts of maintaining optimal health, that we usually don't even take the time to begin the examination. But it is beneficial to our overall health, the quality and quantity of our life, to make every effort to be fit, healthy, individuals.  Read more health and fitness articles at www.1stnweightloss.com 


Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

Interested in Searching, and Learning more about AdvoCare Products, Click Here 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.