KETO DIET ALL YOU NEED TO KNOW.pdf

Introduction
Ketogenic diets – or "going keto" – have become a popular
approach to losing weight, but they come with some
confusion. This ultimate guide to the keto diet clears up
myths, explains how this diet works and helps you get started
on your own journey.
Ketogenic diets are very effective for weight loss. You can
lose fat quickly because the foods you eat help balance your
hormones and stabilize your blood sugar and insulin levels.

The keto diet also gets great results for many other areas of
your health, including blood pressure and cholesterol levels.
Plus, it's a lot easier to stick with than other plans because
you're not hungry all the time.
Eating keto is not dangerous, even though many people think
it is because of the high-fat content of the foods we eat. When
you stay in ketosis for fat burning rather than energy
production, the body does not release toxins into the
bloodstream, which is what happens when you go into
ketoacidosis.
If you want more information about how to get started on a
ketogenic diet, check out our product.
How A Ketogenic Diet Works

Imagine your body is a car, and glucose is your body’s
gasoline. Your body takes carbohydrates and protein and
breaks them down into glucose for energy.
But what happens when you don’t have enough glucose?
After all, your car can’t run without gasoline. Fortunately, that
doesn’t happen with your body. You have a backup fuel called
ketones, which your liver creates from fat, which puts your
body in a state called ketosis.
On a keto diet, you restrict carbohydrates and protein, which
means you consume a diet high in fat. Insufficient
carbohydrates or protein means you don’t have much glucose
for fuel. Your body utilizes that backup fuel, converting the fat
you eat and body fat into ketones.
You are literally steaming fat for fuel!
Ketosis is a metabolic state that occurs when your body starts
making ketones as its primary source of fuel.
The human body can use three main types of fuel: glucose,
ketones, and fatty acids. When you eat carbs, the body
breaks them down into glucose or sugar. Glucose is the
preferred fuel for your body's cells, and it's the only fuel your
brain can use.
You're always making ketones. But when you eat a ketogenic
diet, those ketones replace glucose as your body's dominant
fuel, and you go into ketosis.
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Shifting from glucose to ketones could take days or weeks,
and sustaining it can be equally challenging. Even small
amounts of carbohydrates or excess protein can prevent your
body from maintaining ketosis.
That makes keto a pretty strict diet. Maintaining that plan
requires:
The keto diet is a high-fat, low-carbohydrate diet with
moderate protein intake. It’s designed to get your body into
ketosis, a metabolic state where your body burns fat instead
of glucose for energy.
If you decide to give it a try, here are four things you can do to
maximize your results:

1. Keep your fat intake high. To get and stay in ketosis, you’ll
eat a diet that’s about 80 – 90% fat. In other words, most of
your diet will consist of dietary fats.
2. Monitor protein intake. Excess protein can convert into
glucose, which inhibits ketosis. You’ll limit the amount of
protein you eat on a keto diet.
3. Keep carbs low. To maintain ketosis, you need to keep your
carb intake to around 20 – 50 grams daily. To put that into
perspective: An apple has about 25 grams of carbohydrate.
4. Testing whether you’re in ketosis. You don’t have to do this,
but you can measure the level of ketones your body produces
with blood, urine, or breath tests.

At least in the short term, studies show that keto diets are
more effective for weight loss and improving conditions like
type 2 diabetes than many other diets. These benefits come
from many factors, including:
-the fact that keto diets help people feel full and satisfied
throughout the day, so they eat less without feeling hungry
-the fact that keto diets reduce levels of insulin, which may be
overactive in the body and lead to weight gain
-the fact that keto diets lower levels of inflammation
throughout the body
-the fact that keto diets can be used to treat specific medical
conditions like epilepsy.
Low-carb diets are beneficial for many reasons, but a keto
diet can be especially helpful in managing diabetes.
A keto diet can help you manage your blood sugar levels by:
1. Hormonal balance. Keto diets help balance other
hormones besides insulin. Among those
hunger-regulating hormones is leptin, a hormone that
tells your brain to stop eating. Ghrelin has the opposite
effect: This hormone tells you to eat more. When these
and other hormones stay in balance on a keto diet,
you’re less likely to have hunger and cravings.
2. Lower insulin levels. When you eat foods with
carbohydrates and to a lesser extent protein, you raise
your blood sugar levels. Insulin steps in to lower those

blood sugar levels, delivering glucose to your cells for
energy or to store for backup fuel called glycogen. But
high insulin levels — which can happen when you eat too
many carbohydrates — can prevent fat loss. On a keto
diet, you keep insulin levels lower. Low insulin means
that your body can more easily access fat stores for fuel.
3. A keto diet can lower inflammation and help you manage
your diabetes.
Chronic inflammation plays a role in obesity, but it also
contributes to diseases including type 2 diabetes. Sugar
is an inflammatory food, so when you eliminate sugar
from your diet, you reduce the level of inflammation in
your body.
On a keto diet, you keep your sugar and overall
carbohydrate intake very low. When you combine that
approach with whole, unprocessed foods, you lower your
inflammation levels as well as your blood glucose levels.
This is especially important for people with type 2
diabetes because chronic inflammation causes a
condition called insulin resistance in which the cells
become resistant to insulin’s effects. As a result, they
cannot take in blood glucose efficiently, causing high
blood sugar levels in the bloodstream.
Keto Diets: Flaws and Fusses

-When you eat a high-fat, low-carbohydrate diet, your body
switches from burning carbs for energy to burning fats,
causing an increase in ketones in your blood. Ketones are
actually a byproduct of fat metabolism, and there's nothing
wrong with them. In fact, they're an important source of fuel
for the brain and other cells.
But when ketones rise too high, they can have some
unfortunate side effects. For example, if you're on a keto diet
and eat a meal high in carbohydrates (like bread or pasta),
you might experience symptoms of what's called the "keto
flu." This refers to fatigue, headaches, muscle cramps, and
changes in mood or mental function. These symptoms tend to
be short-lived but can sometimes last for several days.
Other concerns about keto diets include gastrointestinal
distress and constipation. Some people also see their breath

smell differently after going keto. What does this mean? There
are multiple theories about why this happens.
The keto diet is a proven method for losing weight and
improving overall health, but high-fat foods have a higher
calorie count than other foods. If you eat too many calories
from one source, your body will eat away at the fat stores to
use for energy.
A keto diet plan includes foods like meat, vegetables, fruits,
and nuts. Most keto diets are high in fat but low in carbs,
which means your body will rely on its own fat stores for
energy instead of turning to sugar and carbohydrates from
food.
Too much fat in the diet can lead to weight gain. To get
started, try the following recommendations:
Increase your intake of low-carb vegetable ~~~~ Begin
cooking meals with a base of vegetables rather than grains.
Include plenty of fiber-rich vegetables in your dishes like
broccoli, spinach, peppers, kale, and mushrooms.
Aim for three servings of vegetable ~~~~ For best results, eat
all three servings of vegetables daily.
Avoid fruit desserts ~~~~ Instead of fruit desserts or fruit bars
as part of your meal plan, choose fruit as a snack. Fresh
berries make a great option when paired with a cup of coffee
or tea.

You’ve probably heard of the ketogenic diet, a
low-carbohydrate high-fat diet that’s been shown to help
people lose weight and improve their health. But the keto diet
can be tough to follow—especially for beginners. If you find
yourself making excuses, feeling discouraged, or just getting
started on the keto diet, try these tips to stay on track.
Track everything you eat along with how you feel and any
symptoms that arise. You’ll stay accountable, and you might
be shocked to learn how many calories you’re eating! One
study found people who tracked everything they ate lost twice
the amount of weight compared with those who didn’t track
what they ate.
If you experience difficulty sleeping, acid reflux, constipation,
headaches, or bad breath while on the keto diet, it may be a
sign that your body has not yet adapted to burning fat instead
of carbohydrates as its primary fuel source. Don’t give up! Try
drinking plenty of water and supplementing with minerals like
magnesium and sodium.
Get support from a friend or family member who is also trying
the keto diet so you can share recipes or ideas for staying
accountable to your goals.
Being in ketosis can be tough. There are a number of
symptoms associated with the induction period, and it can be
hard to navigate them while also trying to maintain your social
life. So what's a keto-er to do?

We're here to help! Our friends at put together this list of tips
for how to stay in ketosis while out and about:
1. Drink plenty of clean, filtered water. Many symptoms of keto
flu stem from electrolyte imbalances or incorrect amounts of
certain minerals.
2. Eat mineral-rich foods such as avocados, nuts, and seeds.
"Hard" waters have their minerals intact, so consider sipping
on them. Sprinkle Himalayan sea salt, rich in minerals, onto
your food. Sip on bone broth regularly, which is also rich in
minerals.
3. Be open about your dietary needs with others and don't be
afraid to ask for modifications! You might feel awkward when
you ask for extra grass-fed butter for your steak at a
restaurant or ask your host to modify the dinner menu—but
you shouldn't! Let people know that you're following a special
diet because it's keeping you healthy and feeling great—and if
anyone gives you.
One of the most common problems with the keto diet is that
people don’t stick with it. They begin a new diet, excited about
their weight loss goals. But then they find it’s a little
inconvenient or they miss their favorite foods and they give
up.
The solution is to commit wholeheartedly to your keto plan
and doesn’t waver. This is not a diet you can do halfway, so
take your commitment seriously. When you’re eating out or
attending a friend’s dinner party, determine beforehand what

you’ll eat. Don’t make a big deal about the foods you can’t eat
on keto.
Another problem with the keto diet is that it can create other
problems including insomnia, fatigue, and decreased athletic
performance.
These issues are temporary, but if they interfere with your life
too much there are solutions available that work for many
people. Work with your chiropractor or another healthcare
practitioner to address individual issues with keto diets.
Over time, multiple of these problems usually go away.
People feel better, look better, get healthier, and finally lose
the weight they’ve struggled to lose.
5 Courses to Optimize a Keto Diet

The keto diet can offer many benefits, including weight loss,
reduced blood sugar, and improved energy.
But there are disadvantages too, such as increased urination,
nausea, and fatigue.
Based on these benefits and drawbacks, does a keto diet
sound ideal for you?
Remember that this isn’t a quick-fix diet. You’ll need to stick to
this plan for at least 30 days to see real results. Going back to
your old way of eating will undo any of keto’s benefits and
maybe even make you gain weight.
Want to give keto a try for weight loss or its other benefits?
These five strategies provide a solid foundation to do the plan
correctly, maintain keto over the long haul and get great
results.

1. The keto diet has become increasingly popular. There
are countless variations, but most keto plans are based
on eating a high amount of fat, a moderate amount of
protein, and a very low amount of net carbs
(carbohydrates minus fiber). The goal is to force your
body to burn fat for energy rather than glucose (sugar),
which is the result of burning carbohydrates.
One key aspect of keto is that it's not just about the foods
you eat—it's also about how you prepare them. Certain
cooking methods can make even an otherwise healthy
food less keto-friendly. For example, while eggs are an
excellent source of protein and fat, they aren't a complete
meal unless they're cooked in butter or coconut oil.
Without these additions, eggs might as well be a bagel.
It's important to eat plenty of nutrient-dense plant foods
on the keto diet. Technically, double cheeseburgers (hold
the bun) and butter are keto-friendly foods. But a
well-designed keto plan can also include leafy and
cruciferous green vegetables as well as berries. Consider
using [product name] if you struggle to meet your
vegetable quota. Every serving packs plenty of nutrients
and is low in.
2. **The keto diet is a high-fat, moderate protein, and
low-carb eating plan. It can help you lose weight, improve
your overall health, and promote longevity. If you want to
increase the health benefits of your keto diet plan, try
these three strategies:
Incorporate healthy fats. Some fats are inflammatory,

such as those found in vegetable oils. Other high-fat
foods fight the inflammation that contributes to most
diseases. You’ll want to minimize or eliminate the former
and dial-up anti-inflammatory fats. Smart fats to include
in your keto plan include:
Wild-caught, cold-water seafood
Grass-fed beef
Pasture-raised organic eggs
Avocado
Coconut
Olives
Nuts and seeds
Extra-virgin coconut oil and olive oil
No-sugar-added nut butter
3. When you're adapting to the keto lifestyle, it can be
tempting to forget that some of the most important
changes happen before you eat.
How do you know what to eat? To start, grab your phone
and get ready to take notes. We've got some tips for how
to choose high-quality foods.
Because keto is a high-fat diet, it's important to
understand that not all fats are created equal. For
example: did you know that conventional animal sources
of fat can contain hormones and antibiotics? Not only are
these ingredients not good for your body, but they can
also sabotage your health goals. So take a look at what
you're eating—if you're buying conventionally raised
meats and eggs, consider making the switch to organic

or pasture-raised sources instead. The same advice
goes for plant foods—if possible, choose organic
veggies, fruits, and nuts to avoid pesticides and other
contaminants. And if organic isn't an option, check out
this list from the Environmental Working Group (EWG).
4. You're a keto pro, and you've got the low-carb diet down.
But even the best-designed eating plan might not include
vitamins, minerals, and antioxidants your body needs to
thrive. That's where our Daily Essentials for women or
men can help. Every convenient, easy-to-take packet
covers your nutrient bases and provides
anti-inflammatory benefits to optimize your keto plan.
5. So, you've gone keto, and you're feeling pretty good
about all the weight you've lost. Maybe a little better than
good—maybe you feel GREAT! And why not? You've
learned to eat in a new way that's really helping you get
healthier.
But that's only part of the picture. To make your health
last, you'll want to incorporate the other 5 Essentials™:
Chiropractic Care. Chiropractors keep the spine and
nervous system free of structural interferences that
everyday stressors create. Prioritizing spinal alignment
helps unlock your body’s natural potential for health and
healing.
Mindset. A mindset shift includes time management,
sleep prioritization, and stress reduction. This is an
important part of making sure your new healthy habits
stick with you.

Oxygen and exercise. An effective exercise routine
should bring more oxygen into the body, to feed both
body and mind. It should build lean muscle and improve
performance too—not just make you feel tired!
Minimize toxins. When we minimize toxin exposure, the
body gets a chance to breathe a bit easier (literally and
figuratively), detoxify more efficiently, and perform on a
higher level. That's why it's key to avoid.
6. You're probably here because you feel like everything
you do doesn't get you anywhere. You're exhausted on a
regular basis, you feel like your body has been hijacked
and is now telling you to go backward from where you
want to go, and it's not even the fun kind of "backward"
either.
You're sick of feeling like a mess. You've tried every diet
out there, and nothing seems to stick with you long
enough to make a difference. You're looking for
something that can reset your body so that it starts
working the way it should.
We know what it's like to be tired, exhausted, and
overwhelmed by life. So we made a plan just for YOU:
the Core Plan. Although this isn't specifically keto, we do
use Ketosis as part of our normal process that helps
build mitochondria in the cells of your body. The
Advanced Plan is helpful when you feel sluggish, ill, or
inflamed.
We know what it's like to be tired, exhausted, and

overwhelmed by life. So we made a plan just for YOU:
Core Plan - because this isn't specifically keto.
7. If you have weight or health issues, it's important to work
with your healthcare practitioner to find a diet plan that's
suitable for your condition and lifestyle. Any diet — keto
or otherwise — can only be effective when you commit to
it, so before you try it, make sure it's the right fit for you.
If you find eating a high-fat diet difficult in the beginning,
chances are in a few months that way of eating will feel
even more challenging. But if remaining keto helps you
lose weight and feel better while you’re enjoying healthy
high-fat foods, stick with it.

KETO DIET ALL YOU NEED TO KNOW.pdf

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