Fat Free Diets Make Us Fat:
10 Ways to Burn Fat in Ketosis
by: Julie Benson and Libby Darnell
Do you want to know: how to improve memory and cognition, how to slow aging, how to balance balance your hormones, regulate blood sugar, stabilize your mood and increase the good cholesterol in your body? THEN KEEP READING about the benefits of KETOSIS!
The Benefits of Ketosis:
Ketosis is one of my favorite topics to talk about and probably the one that a lot of people want to know more about.
Ketosis is a term used to describe when your body is using fat to burn energy instead of glucose, a.k.a sugar.
Most people eating the Standard American Diet are what we like to call “sugar burners”. If you think of your body like a car and the glucose as the gas to get it to move, glucose is something that is going to burn extremely dirty in your body.
This is one of the main causes of toxic buildup and cellular inflammation. When you start using fat as your body’s main fuel source you start to produce something called ketones¹.
Ketones are acids that are actually made when the liver begins to break down fats for energy. Did you know that your brain works 25% better when in ketosis?
This is because the presence of ketones actually help to support brain function².
Please keep in mind that this process is intended to be used after a person has been eating a healthy diet for at least three months, so their body can make the transition gently.
A ketosis diet isn’t right for everyone, and I recommend consulting with your doctor to make sure this is ideal for your specific health status.*
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Well, it’s just not true! In fact, all of the trillions of cells in our bodies are made up of two layers of fat. Those two layers consist of saturated fat and cholesterol, two necessary fats in your diet.
You heard me right. One very important point, however, is you have to eat the right kinds of fat in order to be successful.
Good Fats vs Bad Fats
I know what you’re thinking, and no, you can’t eat bacon all day and get healthy. When you stop eating bad fats and start incorporating good fats, they will actually begin to heal your body all the way down to the cellular level.
The first step is to stop eating all the bad fats that damage and destroy our cells.
Those bad fats consist of hydrogenated and partially hydrogenated oils such as cottonseed oil, soybean oil, and vegetable oils, trans fats such as margarine, shortening, and synthetic butters, rancid oils such as corn oil, canola oil, conventionally raised beef, pork and poultry, and farm raised fish.
Swap out the bad, and add in the good!
Examples of healthy fats are grass fed meats, wild caught fish, free range eggs, coconut oil, MCT oil, and full fat grass fed dairy products like butter, ghee, and yoghurt.
You’ll find below 10 concrete steps explaining how to get into ketosis so you can be an expert on how to slow aging, how to improve memory and how to balance your hormones³.
Follow these 10 Ketosis Strategies to Help You Become a Fat Burner!
-How to get into ketosis:
- EAT PLENTY OF FAT! Avocados, nuts and seeds, coconut oil, grass fed butter, ghee, and olive oil are great sources. Drizzle olive oil over your stir fry to increase the healthy fat content.
- Cut out all forms of sugar and grains from your diet.
- Only consume low glycemic fruits like granny smith apples, strawberries, blueberries, raspberries, and blackberries.
- Consume fruits before 2 pm to ensure you are able to get into ketosis when you sleep. If you’re really motivated, eliminate fruits for two weeks, and reintroduce gradually.
- Cut out starchy forms of vegetables, like squash and carrots, for a minimum of two weeks. Notice how your body reacts when you reintroduce starches. Some people find they feel better without them in their diet.
- Consume healthy meat options, like grass fed beef, free range chicken, and wild caught fish.
- Keep organic (preferably raw A2 casein) cheese and dairy products on hand, if you know you tolerate dairy well. You can read all about the importance of raw A2 casein dairy HERE.
- Stay hydrated! Do not underestimate this step! Often we misinterpret our body’s thirst signals for hunger signals, and wind up overeating. Sip clean water continuously throughout the day to help your body detox safely.
- Use MyFitnessPal to keep track of how many carbohydrates you eat per day. Stick to under 20 carbohydrates per day for the first two weeks, and gradually increase your carbohydrate count, noticing how you feel. This is a great app to use to help you stay accountable.
- Move! Gentle exercise like light yoga and walking are helpful for keeping your lymphatic system moving while your body makes the transition into ketosis.
- BONUS TIP! Use a Precision Xtra blood glucose and ketone meter for measuring your ketone levels first thing in the morning. Ketone strips are used for this purpose, as opposed to glucose strips. Levels between 0.5-5.0 indicate you are transitioning into ketosis, however keep in mind that this can take time. It is normal for this process to take two weeks and/or up to six months. Don’t get discouraged. Keep at it, and check your ketone levels in a few weeks to see your progress.
Remember, this is a process! Certain genetic types can transition easily into ketosis, while it may be difficult for others.
As I always say, there is not a one size fits all nutrition plan out there. Everyone has a different genetic makeup, and will respond differently to certain nutrition guidelines, so incorporate a ketosis diet with care.
Experiment and see what works best for you! When you feel energized, happy, and your health improves then you’ve found your winner!
*Please note that Ketosis is very different from Diabetic Ketoacidosis, which is a dangerous and life threatening condition, most commonly occurring in diabetics.
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- Dashti, Hussein M., Thazhumpel C. Mathew, Talib Hussein, Sami K. Asfar, Abdulla Behbahani, Mousa A. Khoursheed, Hilal M. Al-Sayer, Yousef Y. Bo-Abbas, and Naji S. Al-Zaid. “Long-term effects of a ketogenic diet in obese patients.” National Institutes of Health. N.p., Fall 2004. Web. 9 Jan. 2017
- Vanitallie, T. B., & Nufert, T. H. (2003, October 1). Ketones: Metabolism’s Ugly Duckling. Retrieved January 09, 2017, from http://nutritionreviews.oxfordjournals.org/content/61/10/327
- Mercola, J. (2016, September 4). Ketogenic Diet for Optimal Health. Retrieved January 09, 2017, from http://articles.mercola.com/sites/articles/archive/2016/09/04/ketogenic-nutritional-ketosis.aspx