How To Go For The Burn In The Ultimate Keto Diet
Lately, it seems that fat has become a very scary word. In these days of full exposure nutritional content on restaurant menus, the number of total fat calories can equal the difference between a fettuccine alfredo and a salad with dressing on the side. It's easy to see why people might have cold feet about starting a high-fat low carb diet like the ketogenic diet. Is it possible to actually decrease your weight by increasing your fat intake?
In order to overcome your fears of the keto diet, it’s good to have an understanding of the way it works. Quite simply, nutritional ketosis is an optimized state achieved when your body is burning fat instead of sugar. Scientifically speaking, ketosis is a metabolic state in which your body is getting its energy from ketones rather than blood sugar. The liver produces ketones when the body does not have a sufficient amount of carbs to provide energy. When your blood sugar level reaches a certain point, your body automatically switches to ketosis.
What is the ketogenic diet and how does it work?
The ketogenic diet may encourage ketosis by depleting the body of carbs, thus forcing it to rely on ketones as its main source of energy. Once ketosis kicks in, the body starts burning fat rather than glucose, achieving the optimal conditions for long-lasting weight control.
The typical ketogenic diet consists of a diet composed of about 5-10% carbs, 20% protein and about 60 to 80% of healthy fat. Sound like a scary amount of fat to you? Luckily, there are ways to increase fat burn in your ketogenic diet and they have a lot to do with the counting carbs, the timing of your carb intake and which carbs you should include or avoid in your diet and which supplements are best for increasing fat burn.
Carb cycling is not the latest trend in indoor biking, but it does require endurance. It refers to the practice of alternating low carb intake with high carb intake. When your body grows accustomed to ingesting the same amount of carbs day after day, it tends to get a little too comfortable. Your weight loss can reach a plateau and your fat burning levels off. Carb cycling keeps your body on its proverbial toes. Start by eating about 30-50 grams of carbs per day, according to your metabolism for five days. Then amp it up to 100-200 grams for the next two days. You’re going to see a big change in the way your body responds.
BHB salts are a novel and effective supplement created in a lab to help people enter and sustain ketosis.
Working out and carbs
Despite popular opinion, not all carbs are bad. In fact, they're very effective before and after exercise. They provide energy beforehand and help with muscle recovery afterward. A good way to help keep your fat burn to a maximum may be to sandwich your workouts between your carb intake. However, this is not a one size fits all solution. Some prefer to get all their carbs in before their workouts. Either way, getting your carbs in early will turn your metabolism into a ketone burning machine for the rest of the day.
Stress may lead to burnout, but it doesn't lead to fat burn. According to Dr. Andrew Bennett, resistance training causes the body to release cortisone, aka, the stress hormone. That may trigger the bodies fight or flight response, causing it to slow the burning of fat and metabolize muscle tissue. After 60 minutes of weight training, the hormone levels may increase significantly and ketone burning is at an all-time low. Keep resistance training down to under 60 to keep the ketogenic weight loss going.
Sometimes, we all need to call on a little outside help. BCAAs (branch chain amino acids) area supplements that prevent our bodies from burning muscle instead of fat. Amino acids are the building blocks of protein (read energy). Because BCAAs are metabolized by the muscle directly, they might offer an energy source that helps prevent the body from relying on its own muscle for fuel. Five grams of BCAA before and after your workout may keep your muscles pumped and your fat zapped.
Kickstart your metabolism into high gear
Codeage Exogenous Ketones capsules come in the form of BHB salts (beta-hydroxybutyric acid, also known as beta hydroxybutyrate). These BHBs are immediate sources of usable energy for your body. BHBs can be added to the ketones your body produces naturally through fasting, a ketogenic diet or independently.
They are beta-hydroxybutyric acid allied to mineral salts that provide your body with ready to use ketones. They may be a way to increase your ketone levels which may provide health benefits beyond its source of energy.
There are two basic ways your body can fuel itself. The most well-known is glucose. When you eat certain foods, your body will turn the food into glucose and release this in your blood where it can go to power up your different systems including your muscles, your organs and your brain.
Ketones are the other primary way you can fuel your systems. They are typically produced by the liver from fatty acids from the fat you eat or from the fat you store in your fat cells. While we often think of glucose as the primary fuel for our body, ketones appear to be just as if not more efficient in giving us energy and in particular our brains.
The primary way for us to make use of ketones is to fast (ingest no food at all and have only water, tea, coffee and electrolytes). This forces our body to use its fat reserves to create ketones to give energy to our systems. The other way is to go on a ketogenic diet, a diet low in carbohydrates and moderate in protein which does not bring in sufficient glucose to fuel your systems on glucose. Just as a fast, the ketogenic diet forces your body to burn fat as fuel. B
The right carbs
Sometimes, we all need to call on a little outside help. BCAAs (branch chain amino acids) area supplements that prevent our bodies from burning muscle instead of fat. Amino acids are the building blocks of protein (read energy). Because BCAAs are metabolized by the muscle directly, they offer an energy source that prevents the body from relying on its own muscle for fuel. Five grams of BCAA before and after your workout will keep your muscles pumped and your fat zapped.