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WEIGHT LOSS PLAN
WEIGHT LOSS PLAN
A ketogenic diet is high in fat, moderate in protein, and very low in carbohydrates which causes the body to behave in a similar way to periods of limited food availability. The diet comprises around 65% – 80% fat, carbohydrates and protein, the remainder of the intake.
Between meals, as well as during fasting, starvation, and strenuous exercise, when blood glucose levels fall, fatty acids are released from adipose tissue and can be used by most cells as a fuel source (except brain cells which are unable to uptake fatty acids).In the liver, some fatty acids are formed into 'ketone bodies' – acetoacetate is then further metabolized to beta-hydroxybutyrate and acetone. Ketone bodies can be used by tissues, including the brain, as an energy source.
THE STEPS TO NUTRITIONAL WEIGHT LOSS BY KETOSIS
- 1 . START YOUR DAY WITH A HOT DRINK
Contrary to popular belief, breakfast is not the most essential meal of the day. One of the guiding principles of Ayurvedic medicine for health is to have a hot beverage in the morning. Start your day by 1 or 2 cups of Keto Cappuccino or a Hot Ketone Shake. Engaging this intermittent fasting strategy is a great way to get and keep your body in the Fat Burning Zone.
- DRINK MORE WATER
When you begin the Weight Loss Plan, you will start to burn body fat for energy. Fat contains many toxins your body has been exposed to through the air you breathe, the water you've drank, and the food you've eaten. Try to drink 1/2 to 1 ounce of water per lbs. of body weight to help your body flush these toxins. It is easy in the Low Carb/High Fat (LCHF) lifestyle to become dehydrated so make sure you're drinking sufficient water.
- DO NOT CROSS THE RED LINE
Don' eat snacks. Prepare your meals ahead of time. If you're hungry, eat a high-fat meal.
Don't eat sugary foods and drinks, including soft drinks, sports drinks, fruit juices, and most fruits, except Berries, but remember to count your carbs!
Avoid refined carbohydrates like bread, pasta, and cereals. Refined carbs convert almost immediately in your body to SUGAR!
Be careful with nuts and seeds.Nuts & Seeds are a great source of fat and protein, but they also have a good amount of carbs. It's easy to have a couple of handfuls, which can equate to 4-5 servings, which means you're now over your 20g carbs/day limit (even using Net Carbs, which is calculated by taking the Total Carb Grams and subtracting Total Fiber Grams = Net Carbs)
Avoid Chemical artificial sweeteners like Saccharine, Aspartame (Equal), and Sucralose (Splenda) instead opt for Glucose. Visit https://llsupplement.com/blogs/cordyceps-as-an-herbal-drug for better options.
Your body converts fat in the liver to ketones for energy. To convert fat to ketones, your liver needs plenty salt. Many Ketosis experts recommend 4-5 grams of salt per day. Once you stop eating processed food, it is almost impossible to get this much salt with just a salt shaker. We recommend using KetoSalt and trace minerals as a supplement.
A Ketogenic Diet is not just low carb but low carb, high fat (LCHF).
The diet strives to put your body into Nutritional Ketosis. To accomplish this, we operate within the classic Ketogenic Macro Nutrient ratio of 80/15/5.This means 80% of your daily calories will come from fat, 15% from protein, and only 5% (or less) from Carbohydrates.
Good Fats: Coconut Oil, MCT Oil, Avocados and Avocado Oil, Grass Feed Butter, High Fat Beef, Chicken, Olives, Cheese, Sour Cream, Cream, Nut Butters, Dark Chocolate (at least 78% Cocoa) ketone Shake and Keto Cappuccino.
Bad Fats: Margarine, Hydrogenated and Partially Hydrogenated Oils, Vegetable Oils (Corn, Canola, etc.)
Good Protein: High Fat Beef, Chicken and Bad Protein: Processed or Deli Meats, Tofu
Maybe Protein: Beans make sure to count the Net Carbs
Good Carbs: Vegetables (Grown Above Ground)
Bad Carbs: All Junk Food and Candy, Sugar, Soft Drinks including Diet Soft Drinks, Fruit Juice, Pasta, Any Vegetable Grown in the Ground(Potatoes, Carrots, Beets, Etc.) All Grains (Gluten-Free is still a Carb)
Maybe Carbs: Fruit (Berries are an occasional treat)
Remember... You will most likely need to keep your Carbs to under 20g/day, and your primary source of Carbohydrates will come from Vegetables.
You will know you are Keto adapted (using Ketones as your primary energy source) when your blood ketones are between .5 and 3.0 mill moles. This is the sweet spot and higher doesn't necessarily mean better, you just want to be in this range. The best way to check your blood ketones is with a blood ketone monitor; unfortunately, ketone test strips are expensive. The second best way is to test your blood glucose. As a rule, blood ketones and blood glucose have an inverse relationship, the lower your blood glucose, the higher your blood ketones.
Beginners: Start with walking at a pace where you can carry on a conversation with someone without being out of breath. Yoga is also a great way to get your body moving.
How much fat, protein, and carbohydrate to eat
For the body to switch to ketosis, carbohydrate intake are below 50 g per day of net carbs. Some people may achieve mild ketosis at a higher number of carbohydrate than this. Others may need to go lower initially, example, people who are overweight or with metabolic syndrome may need to reduce to below 20 g per day.Net carbs are the number of carbohydrates minus the fiber.
In Europe, food labels generally show net carbs, while in the US, labels show total carbs.Net carbs is (fiber-total carbs).Carbohydrates should come mainly from vegetables, nuts/seeds, with small portions of fruit such as berries.
There is no restriction on the number of healthy fats that can be eaten, however, once ketosis has been achieved appetite should decrease. It is essential to eat plenty of fat to stay in ketosis. Fruit oils like olive oil, coconut oil and MCT oil can be eaten liberally. Nuts, seeds, wild oily fish, and eggs provide other sources of healthy fats.
A fat phobia may cause people to reduce carbohydrates without increasing fat in the meal. However, a low carb / low-fat diet will not achieve sustainable ketosis. On the contrary, beware – eating a high-fat diet without restricting carbohydrates may lead to weight gain and other health problems.
Medium-chain triglyceride (MCT) oil is often used in ketogenic diets. MCTs are typical fat that can rapidly and easily converted to ketone bodies in the liver. Coconut oil is a good source of medium-chain triglycerides, for example caprylic acid, but MCT oil is also available it contains higher concentrations. It can be eaten off the spoon or added to food/smoothies. When adding MCT oil to your diet, it is best to start slowly example a teaspoon per day avoid any unwanted gastrointestinal side effects.
The protein content of our foods, can be converted by the body to carbohydrates. Excess protein needs to be eliminated, between 0.8 to 1.2 g of protein per kg body weight depending on the level of activity (higher level for those who are very active / undertaking strenuous exercise and weight training on most days of the week).
Weight loss tips for women above 40
Set Attainable Goals
Setting SMART goals can make it possible to reach your weight loss goals while also setting you up for success.
SMART goals should be specific, measurable, achievable, relevant and time-bound. They should hold you accountable and lay out a plan for how to reach your goals.
For example, instead of simply setting a goal to lose 10 pounds, set a target to lose 10 pounds in 3 months by keeping a food journal, going to the gym three times per week, and adding a serving of vegetables to each meal.
Conclusion
Getting your body into ketosis is a sure way to ensure you get your body in proper shape with this plan above, you will lose excess weight healthily with ease.visit: https://llsupplement.com/blogs/cordyceps-as-an-herbal-drug for further guidance.