3 Stages Of Ketogenic Lifestyle And How To Use Ketogenesis To Burn Fat

Historically, we have been conditioned to believe that we should eat three meals a day with several snacks in-between breakfast, lunch and dinner. Current science is proving that this method is not the most effective way to exist, or drop weight.  Researchers have found that a Ketogenic diet or Modified Keto Diet is actually more effective at helping you regain your health, return to a healthy weight, and will literally turn everything you thought you knew about your body completely upside-down.

There is a lot of confusion around the Ketogenic Diet and everyone is claiming to be an expert. Getting into ketosis can be a painstaking process and commonly takes 2-6 weeks. There are three stages to a ketogenic lifestyle, and a few short cuts which may help.

  1. Getting Into Ketosis
  2. Becoming Keto Adapted
  3. Metabolic Flexibility

Getting Into Ketosis – Requires Depletion of Glycogen Stores (carbohydrates)

  • Done by Fasting – Lengthening The Time Between Meals
  • Moderate Exercise – Removes Glycogen from Muscles

Many people combine IF (Intermittent Fasting) with their Ketogenic Lifestyle.  This process is very helpful, but often it’s best to start slowly and work your way into a practice of fasting. A period of adaptation is necessary to get your body accustomed to this different lifestyle, and you will be fueling yourself differently than you did when you ate more frequently with carbohydrates.

In recent years, the determination was to eat many meals a day to keep your blood sugar from dropping between meals. This practice only increases insulin resistance and glucose stores in the body. It is really negatively affecting your health and should be stopped. Whenever we eat anything, particularly foods that are high in carbohydrates, insulin is needed to process the energy from the food. By eating less often, we encourage less insulin to be created, and reduce inflammation as well as the need to store fat.

Don’t worry, a ketogenic lifestyle will be more rewarding, and satiating that any diet you have ever attempted. That’s why, on the Ketogenic diet, the aim is not only to eat less frequently, but also to eat healthier, more nutritious meals that will stave hunger for longer periods of time. You will find that you will naturally begin intermittent fasting on your own, without much thought. Also, since you will feel more satisfied your cravings will be reduced!

Keto Adaptation – A State of Ketosis Has 2 Parts

  • Detoxification and Depletion of Glycogen Stores Can Cause Side Effects Frequently called Keto Flu
  • Metabolic  Ketosis (Nutritional Ketosis)
    • Using Fat for Fuel – Effectively Making Your Own Ketones From Fat
      • Cravings are Gone
      • Mood is Elevated
      • Energy is High
      • Focus is on Point

Metabolic Flexibility – Fat Adapted

  • Able to Switch From Fat to Carbs for Fuel
  • Easily Practice IF Daily – Only Eating in a 6-8 hour window
  • Focus on Nutrient Value of Foods with out Cravings or Food Addiction

Once you reach a state of metabolic flexibility, you will have more control over your diet and feel more confident in your food choices. Of course fasting is a way to reduce caloric intake as well as induce ketosis by reducing insulin usage in the body. Insulin prevents the body from switching over to Ketosis, so avoiding foods that spike insulin is necessary long term to maintain your ketosis status.

Foods that spike insulin:

  • Carbohydrates and Natural Sugars – Many Fruits and Some Vegetables are high in natural sugars. Try to use Berries instead, when you desire some fruit.
  • Many Sweeteners, I would use Stevia and Erythritol as your choice but also use sparingly. Avoid anything that ends in the letters “ose” such as sucrose.
  • Many Alcohols – Vodka is Low Glycemic, Rum is not. Dry wine is better than sweet wine of course.. You can research which alcohols are low carb online.

Keto Meals

  • Focus on Nutrients
    • Vegetables: Salads with Dark Leafy Greens and Cruciferous Vegetables
    • Fats: High Fat Dressings, Avocados, Olives, Almonds, Macadamia Nuts
    • Proteins: Wild or Organic Meats 3-6 ounces per meal depending on your activity level

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