What is ketosis?
It’s about that time of the year where people start breaking all those early January resolutions. Life starts getting in the way, the gym some how got further from the house, the new mini-series is on that you’ve been wanting to see….
however, this won’t help your goals of shredding a few pounds or having more energy….
I often here from people in the office who are trying to lose weight and ask about the healthiest way to do so. While I’m not an expert on weight loss, I have found a few tips to work with our bodies instead of against them. Innately, our bodies work certain ways. We want to work with these ways not against them. You see, our bodies don’t realize there’s a grocery store just down the road, the body holds onto fat not knowing when we’ll be eating next…..we need to figure out how to do that, so I had my friend Ethan on the show today.
The first thing is to develop a lifestyle that keeps our bodies in a fat burning zone..
1. To find out more about proper nutrition, check out my podcast with Ethan.
(found at the bottom of this post)
Eat real food! If it comes through a window, it’s probably not real food!!
During the podcast, Ethan mentioned Keto OS, you can find out more about that here,back2health.pruvitnow.com or CLICK HERE . DO not take if your a diabetic. And as always, consult your doctor before taking anything. It is designed to give you sustainable energy, not a rollercoaster energy source, like you’ll see at the gas station. Obviously, engaging in a ketogenic diet naturally will help your overall experience.
2. Reduce your carbohydrate intake. Making a few changes in your carbohydrate intake can have drastic results. Try eliminating sugars in your diet as well as reducing your carbohydrate intake (breads, pastas), especially all grains. Grains set off an inflammatory response in your body and reduce the level of ketones in your body.
3. Increase your fat intake. Fat is your source of fuel. Eat lots of healthy fats, but look for stable saturated fats. Avoid omega-6 all together and limit the intake of poly-unsaturated fats (trans fats). Rely on coconut oil, butter, lard, beef tallow, etc.
4. Reduce your caloric intake and begin intermittent fasting (drinking butter coffee is a great way to fast yet still get in energy you body needs). Eat all of your food during the day in a 6-hour window of time and nothing outside of that timeframe.
5. Drink more water. You need to drink half of your bodyweight in ounces of water per day. The more you drink, the better.
6. Add salt and electrolytes to your diet. Your body releases much of the salt (and associated water) that it holds onto with higher carbohydrate diets so you need to add extra. This means you need to add salt to food, eat high potassium foods like avocado, coriander, parsley, almonds, spinach, Swiss cheese. These all have more potassium per gram than a banana without the added sugar. Supplements are also a good option. Alot of energy drinks have ALOT of extra sugar.
7. Eat the last meal of the day at least 3 hours before bed and get at least 8-10 hours of sleep. Eating too close to bedtime interferes with natural human growth hormone production in the body that occurs during sleep. This can stall weight loss.
8. Move more. You will experience a surge in energy so use it in your workouts. If the gym is not for you, park on far side of parking lot, walk the dog.
9. 80/20% Eat well 80% of the time, 20% of the time you’ll be able to cheat a little. No one is perfect, you still live in America, and you need to be able to have a little fun or you’ll hate this lifestyle change. Remember Rome wasn’t built in a day, but you have to start somewhere.