There are two major ways fasting is beneficial for overall health. First, it gives the body a break from digestion. Digestion is a surprisingly stressful activity, and if there is a longer period of time where your body can focus on simply using the nutrients it's been given already without having to handle more, digestion tends to improve, as well as energy levels.
Totally agree that it's not something for everyone, though. Even one of the authors I read said he sometimes sneaks a french fry or a bite of cheesecake/ice cream, though he's able to stop after just a little bit and it doesn't throw him off horribly. Of course, that's not license to eat junk all the time, but it does mean that once you're well-adapted, you can sometimes indulge.
Oh my god! This is one of those ˜Too-good-to-be-free' comprehensive resources. I've been following your content and I wonder why you give away so much well researched info for free. Anyway, that's a pretty damn good job you've done here. Until I read this, I was floundering with so much bit sized confusing information out there. You've literally dumbed it down for me. I'm off to take my measurements before I start the diet! Thanks a ton!!!
This process of burning fat provides more benefits than simply helping us to shed extra weight ” it also helps control the release of hormones like insulin, which plays a role in development of diabetes and other health problems. When we eat carbohydrates, insulin is released as a reaction to elevated blood glucose (an increase in sugar circulating in our blood) and insulin levels rise. Insulin is a œstorage hormone that signals cells to store as much available energy as possible, initially as glycogen (aka stored carbohydrates in our muscles) and then as body fat.
Therefore, when you're following a ketogenic diet, your body is burning fat for energy rather than carbohydrates, so in the process most people lose weight and excess body fat rapidly, even when consuming lots of fat and adequate calories through their diet. Another major benefit of the keto diet is that there's no need to count calories, feel hungry or attempt to burn loads of calories through hours of intense exercise.

Totally agree that it's not something for everyone, though. Even one of the authors I read said he sometimes sneaks a french fry or a bite of cheesecake/ice cream, though he's able to stop after just a little bit and it doesn't throw him off horribly. Of course, that's not license to eat junk all the time, but it does mean that once you're well-adapted, you can sometimes indulge.
There are so many tricks, shortcuts, and gimmicks out there on achieving optimal ketosis “ I'd suggest you don't bother with any of that. Optimal ketosis can be accomplished through dietary nutrition alone (aka just eating food). You shouldn't need a magic pill to do it. Just stay strict, remain vigilant, and be focused on recording what you eat (to make sure your carb and protein intake are correct).

Hi Sia, welcome to the wonderful world of keto! I would start simple “ eat whole foods like avocado, protein, and dark veggies. Download MyFitnessPal or CarbCounter apps to track your macros for you. What works best for me is planning out my meals ahead of time. Ill meal prep my food then log it into MyFitnessPal app so I know I am on target then the next day, eat only what I've logged. Its the perfect way to make sure you have enough food that already prepared and the best way to stick to macros. Hope that helps!


In my book "Fat for Fuel," I sought to educate readers about the benefits of using healthy fats as a catalyst to bring about improved mitochondrial function, thus allowing you to achieve better health. In essence, the book answers WHY it is important for you to consume healthy fats. However, you still need to know HOW to prepare the right ketogenic foods in an appetizing way.
Probably, and there are a few reasons why, Keatley says. For starters, people usually reduce their daily caloric intake to about 1,500 calories a day because healthy fats and lean proteins make you feel fuller sooner”and for a longer period of time. And then there's the fact that it takes more energy to process and burn fat and protein than carbs, so you're burning slightly more calories than you did before. Over time, this can lead to weight loss.

The Atkins diet, on the other hand, is solely focused on weight loss. There is no restriction on artificial sweeteners or manufactured foods, as long as the foods consumed fit the Atkins prescribed ratios. There are four phases to the Atkins diet. The first phase is the most strict, designed to get you into ketosis. The second phase is a tolerance testing phase, where you add more foods to see how many grams of carbohydrate you can still eat and lose weight. The third phase is more generous with carbs, and the fourth phase is the most generous, and it's in either the third or fourth phase that most people find a good maintenance level.


¢ Cyclic ketogenic diet (CKD) ” Whereas TKD is focused on fitness enthusiasts, CKD is focused more on athletes and bodybuilders. In CKD, you cycle between a normal ketogenic diet, and a short period of high carb consumption or "re-feeds." 8 The idea here is to take advantage of the carbohydrates to replenish the glycogen lost from your muscles during athletic activity or working out.9
In order to transition and remain in ketosis, aiming for about 30“50 net grams is typically the recommended amount of total carbs to start with. This is considered a more moderate or flexible approach but can be less overwhelming to begin with. Once you're more accustomed to œeating keto, you can choose to lower carbs even more if you'd like (perhaps only from time to time), down to about 20 grams of net carbs daily. This is considered the standard, œstrict amount that many keto dieters aim to adhere to for best results, but remember that everyone is a bit different.
The current hypothesis is that the brain functions differently on ketones than on glucose, and this is what causes certain brains to reduce epileptic seizures. I would then also hypothesize that certain people who feel that œbrain fog lifted on ketosis is due to either placebo effect OR their brain actually functioning differently on ketones vs glucose.

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Medical Disclaimer: The material on this site is provided for informational purposes only and is not medical advice. Always consult your physician before beginning any diet or exercise program.

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