Hello everyone and welcome to another day of healthy eating and exercising! We are still going strong at it and we hope you are too! Today our goal is to provide you 5 useful tweaks that will maximize your results with Ketogenic Diet. By now we are all familiar with the benefits of this diet, however if you are new to this very effective and popular diet, let me give you a brief insight of what this diet can do to you, before we start with today’s topic:
1st- Weight loss! Ok, this one is obvious, but why does Ketogenic Diet help you lose weight?
Well, this is a high-fat, low-protein, low-carbohydrate diet. It is based on a process called ketosis, which is when your whole body is so depleted of carbohydrates (sugars, starches and fibers) that your liver converts fat into fatty acids and ketone bodies. These chemicals accelerate the weight loss process (see also: Ketone body metabolism).
2nd- Prevent cancer! Yes, several medical studies led by Department of Radiation Oncology at the Holden Comprehensive Cancer Center for the University of Iowa, and the National Institutes of Health’s National Institute of Neurological Disorders and Stroke have shown that Ketogenic Diet is helpful when preventing and killing cancer cells. We recommend you read the research as it will give you a powerful and useful insight of the keto diet effects on preventing and battling cancer.
3rd- Preventing and fighting diabetes type 2! Many people struggle with diabetes, worry not, you can add this diet to your set of health tools to fight this disease. Thanks to keto diet your body will convert fat into energy, instead of sugar. This is highly helpful, as your blood won’t contain high amounts of sugar which will harm your body and aggravate diabetes. Convert fat, not sugar.
4th- Treat Epilepsy and Alzheimer! Keto Diet is highly known to have antiseizure properties and positive cognitive effects. (read the studies: Ketogenic diets and Alzheimer’s disease and The Ketogenic Diet: Uses in Epilepsy and Other Neurologic Illnesses. If you are reading this article because you fall, or know someone, who falls into this category, we highly recommend you to read those papers.
Now that we have covered very briefly the benefits of this life changing diet and provided you the tools to look deeper into the studies that have been conducted, let’s move on to talk about 5 Tweak to Make the Ketogenic Diet Even More Effective.
1- Drink water. Keto Diet causes your body to lose water fast, mainly because you will be losing your water height when entering this diet. Therefore, you must consume electrolytes and multivitamins daily, to restore those your body is using to burn fat and generate energy. By doing this you are making sure your body has the needed resources to continue losing weight rapidly and prevent ketoacidosis.
2- More Salt. When going through a ketogenic diet your body will have lower insulin levels, consequently your kidneys excrete more sodium. You should get at least 3 more grams of sodium (from natural foods, adding nori, kelp, cucumber and pumpkin seeds to your diet). You are no longer on a high-carb diet, you will need that extra sodium.
3- Exercise. This should play a major role in every diet and of course keto diet is no exception. Exercising is highly important, it helps your body activating glucose transport molecules in your liver and muscle tissue. These molecules pull sugar out of the blood stream and store it as liver and muscle glycogen. Make sure you complement your diet with at least 7 hours (minimum) of physical exercise every week. Focus on deadlifting, push-ups, pull-ups, pull-downs and squats.
4- Coconut Oil. Most likely this is not a new tip to you, and you know why? Because it works! Coconut is well-known to be one of the healthiest fats, it will increase your energy spending and help you burn fat more effectively. It is also known to have a significant impact in reducing hunger and keeping you fuller for longer, thus preventing you from craving food constantly. Coconut Oil will boost ketones and make the all diet process faster and more efficient.
5- Adjust your diet. Every person is different, our bodies don’t work the same. Therefore, if you want to maximize the results of your ketogenic diet you should see a nutritionist and tell him/her to adapt your diet to your ketone levels and body. Most likely there is something you should be doing different that would have big effects in your diet. Don’t stick to a standard plan, visit a nutritionist, tell him about your objectives, let him test your levels and follow his plan.
Maximize your results
There is no such thing as an easy diet, and that’s good! Make you sure you are doing what you can do maximize your results, there are very useful and complete keto diet guides on the web aimed at improving the way you approach fitness. Work hard for your objective, focus on your diet, don’t slack and above all adapt. It is highly important to keep yourself motivated that is the ultimate tweak, love what you are doing and crave for change, visualize your end goal and you will surely reach it with persistence and hard work.
Have a tip?
Do you know something we don’t? We always welcome our readers to take part on the debate, ask us questions, share your knowledge, contribute to the community. Leave a comment below, we look forward to read your opinions on our tweaks to make ketogenic diet even more effective. Don’t forget to bookmark our page and share this piece of knowledge with your friends, guide them to a healthy lifestyle, together we can take walk this path to fitness! Have a great day!
Sofia Wilson is a detox expert and Health & Lifestyle Coach, Speaker and founder of Daily Detox Hacks. After working at a large hedge fund for over a decade, Sofia recognized a significant gap between climbing the corporate ladder and self-care.
She truly loves helping busy individuals thrive in their bodies so they can perform better at the office.
Photo by lowcarbalpha