What is keto?

  ketosis 

I want to talk about ketosis what's all this talk about ketosis what does it

even mean and why does do I care about it why should you care about it I share tips

like this all the time if you want to get more health and wellness tips like please comment below. 

 

let's get into it

what is ketosis is when our body goes from burning glucose or sugar to

burning fat as fuel now doesn't just happen automatically there's a few

steps in the process that need to occur number one we've got to have to decline

levels of glucose floating around in our blood and how do we do that we do that

by not eating all the time when we eat 12 13 14 15 hours a day which many many

people do as shown by the research out of the MY FOODY WORLD. our blood glucose

levels never come down they always stay artificially elevated because we're

eating all the time and so what happens is that stored energy of that energy

that excess energy then gets stored and it gets stored as fat now there's a

a couple of hormones at play here too insulin and glucagon.

 let's talk about insulin

insulin moves the sugar into the cell to be burned as fuel when

it can't be burned as fuel then it gets stored and it gets stored in various

places it gets stored in our belly fat it gets stored in our liver it gets

stored in our pancreas and it just gets stored so if we're eating all the time

we're keeping glucose levels high that

means insulin levels are high and when the body can't use all that energy then

it gets stored as fat so how do we get to ketosis, we get by fasting

even twelve hours is a great place to start just overnight and our body

will slowly move into Kotetsu ketosis it takes a couple of hours to burn all the

glucose floating around in our blood and then you know another 10 hours or so to

burn all of the stored glucose as glycogen store largely in our muscles in our liver before our body starts to look for

another fuel source namely fat now this is where the second hormone comes into place.

glucagon is the hormone that

goes and gets the energy from the fat and brings it to the liver to be turned into ketone bodies which the body can

use as fuel and so if insulin levels are constantly high glucagon levels can never come up to move that fat they just

work in opposite so they have to insulin has to be low for glucagon to be high in

order for glucagon to be high we need to not be eating all of the time I'm a big fan of intermittent fasting for this

reason and even if it's 12 13 14 hours even just overnight you're gonna benefit

from that because you're gonna start to get the body trained for lack of  a better word to balance out these two

hormones and to get them more sensitive and working properly and working in relationship to each other.

as you fast overnight and you're not

eating for 12 hours or so glucagon levels are going to increase and start going to look for fat as fuel now again

if you want to fast for longer periods you might need to work with someone but that's when insulin levels

stay low glucagon levels go very high and maintain this consistent fat

burning this leads to ketosis and the burning of fat as fuel the brain loves to use it the body can use ketone

bodies are good for the GI tract butyrate is one of the ketone bodies

produced and so we only get there through walking through the desert of no food but it's not doesn't have to be as hard as it sounds to start with a 12 hour. overnight fast be done eating three hours before bed you'll probably sleep better I hope this was helpful useful I tried to make it very simple if you like this gives me a like please share it with someone and I ask you please subscribe

to our YouTube channel below.

you're ready to adapt to a ketogenic diet to lose weight and improve your
the health.

 you've come to the right place making any big lifestyle or diet changes can be challenging especially at first there are a lot of new routines to learn and old habits to unlearn but we've seen over and over again with the people in

the ruled.me community that over time keto becomes the new normal and the

dramatic results are so worth it.

 what's the best way to get started with the ketogenic diet.

 here we'll outline three steps to keto success but first, let's define what a keto diet is simply put it is a high-fat low carb low to moderate protein diet by drastically restricting carbohydrates in your diet the body will enter and sustain ketosis a metabolic state where the body burns a highly efficient alternative fuel called ketones not only does the keto diet help

with weight loss but current research also indicates that it can help to

improve health conditions like heart disease type 2 diabetes and Alzheimer's

disease to start your keto journey off on the right foot.

 here are our top three

key pieces of advice eat the right foods eat the right amount of those foods and

prepare for the keto flu let's start with food your goal consistently is to replace the carb

heavy foods with keto-friendly foods will help you eat fewer calories than before and help jump-start and sustain ketosis you will need to focus on meat high-fat dairy and healthy oils leafy green and above-ground vegetables

nuts and seeds avocado berries and keto-approved sweeteners you'll need to entirely avoid grains sugar fruit and starchy vegetables for more info see our video on my youtube channel MY FOOD LIFE. keto cooking keto food list for plenty more information on what to eat and what not to eat on keto you'll be relying a lot more on home-cooked food

than packaged processed or prepared foods it's important to note that you don't have to figure out how to do this on your own there are so many resources on ruled me including meal plans and recipes that will teach you to avoid common pitfalls how to read labels and nutritional information and which keto foods can be swapped and substituted for off-limits foods you might be surprised how many things like bread pasta cookies and ice cream you can still enjoy if you just learn how to make them keto-friendly.

it's not just eating the right foods though that is the foundation of the

the diet you must also learn how much to eat which brings us to our second point a keto diet can help you to restrict your calorie intake slowly and steadily which leads to long-term weight loss but it can be hard to do this if you're not carefully tracking what you eat is one way to figure out how much you should be eating on a keto diet is to check on your progress every few weeks and adjust accordingly if you're not seeing the results you want you can also use the

ruled. me keto calculator which we find to be a more precise method you'll also need to track your macronutrients or macros those are fats carbs and protein which need to be kept in careful balance to keep your body in ketosis as the general rule we recommend eating below 35 grams of carbs a day and aiming to

get 70% of your calories from fat and 25% from protein the keto calculator can help you dial in exactly what to be aiming for each day and will keep you on track for a deeper dive into macros. finally, when you're starting on a ketogenic diet you must prepare for the keto flu when you first cut back on carbohydrates your body will experience some changes as it adjusts to your lifestyle one possible change is

the keto flu is an umbrella term for the flu-like symptoms you may encounter like fatigue or mental fogginess usually these symptoms only last a short while but it is best to be prepared you will need to drink more water to increase your sodium-potassium and magnesium intake and eat more fat especially MCTS most importantly check in with yourself from time to time to monitor the changes in your body composition and how you feel to be sure that the ketogenic diet is the right choice for you.