Understanding Ketosis and The Benefits Of A Low-Carb Diet

ketogenic diet

The promise of a miracle diet that allows you eat yummy foods and still lose weight sounds impossible, but it is. However, if you dive in eyes closed, with no understanding of the process, you may not get the best results. Worse, things could go wrong. So, we will help you understand this trending diet that many give testimonials to.

To get the proper Ketogenic Diet Results, you must understand the process and we are here to help. This article aims to answer the following questions for you:

  • What is the science of ketosis?
  • What is the ketogenic diet and how does it work?
  • What are the ketogenic diet results?
  • What are the pros and cons of Ketosis?
  • Is Ketosis for you?

The Science Of Ketosis

The word ‘Ketosis’ refers to the natural state for the body when it is almost completely fueled by fat. In this metabolic state, the body burns fat as the primary energy source instead of carbohydrates like normally.

To be more precise and scientific – in ketosis, the body uses ketones from the breakdown of fatty acids in the liver. The fatty fuel can come from a meal you’ve just eaten or from the stores of fat on your body like the fat on your back, legs and love handles.

The process directly targets the areas of your body that are fattiest or the fatty food you have just consumed. Dream come true right? But you are changing the body’s normal process and may sound like something drastic. No, because the fact is that ketosis is an entirely natural metabolic process that the body goes through for survival when you don’t eat enough.

If your body does not have enough carbs to burn, it will burn the fat in order for the body to generate energy to function.

Ketosis is also commonly observed in diabetic patients as the process can occur if the body is not using insulin correctly.

The Ketogenic Diet

With the ‘ketogenic diet’ anyone can induce this ‘fat instead of carbs’ metabolic state. The aim is to trick the body into choosing another energy source instead of carbs by making it seem like you’re not eating as much, but still feel full.

The ketone work in place of carbohydrates as your body’s main energy source, meaning you’re body is running on fat to function or for you to have the energy to function. In simple words, by making fat the energy source of the body, you burn fat and lose weight.

A low-carb high-fat diet describes the ketogenic meal plan. If you follow a ketogenic diet, the process of altering your current diet brings you into a state of ketosis that helps a person lose weight.

According to expert nutritionists, there are actually several versions of the ketogenic diet and they are as follows:

SKD or Standard Ketogenic Diet that is a very low-carb, high-fat, but with moderate protein consumption.

CKD or Cyclical Ketogenic Diet that involves instances of higher-carb consumption. For example, strictly ketogenic Mondays to Fridays, but you put the diet on hold for the weekends to consume more carbohydrates. This kind of diet is usually followed by athletes and bodybuilders.

TKD or Targeted Ketogenic Diet that basically allows a person to add carbs to the meal plans in order to buff up and workout.

And lastly, there is the High Protein Ketogenic Diet. It is a lot similar to the usual ketogenic diet, but with more protein. The portions would be something like, 60% fat, 35% protein and 5% carbs.

Ketogenic Diet Results

For the average you and me, the SKD ketogenic diet is most recommended because it is the most researched. Meaning, we’ll know its effects and results more than the other those ketogenic diets. And it is enough for our goal, that is to lose weight safely.

The main ketogenic diet result is healthy weight loss without the hunger. We can lose more weight with Ketogenic Diets that sticking to a low-fat diet. Plus, we don’t have to starve ourselves and live in constant hunger.

Pros And Cons

The ketogenic diet has tremendous benefits aside from weight loss. Studies reveal promising advantages that the diet CAN (nothing is conclusive yet) help prevent and/or manage a wide variety of health conditions, such as:

  • Heart Disease
  • Cancer
  • Alzheimer’s Disease
  • Epilepsy (especially in children)
  • Parkinson’s Disease and more even acne.

One disadvantage is that there are lots of foods to avoid. Basically, you avoid carb-rich food like your favorite pasta dish. Otherwise, the diet will not be successful. So, here is a list of foods that you need to consume less of or avoid entirely, when in a ketogenic diet:

  • Sugar rich foods like cakes, ice cream, candy, etc.
  • Starchy foods like rice, pasta, cereal, etc.
  • Fruits except maybe for small portions of berries,
  • Beans and legumes
  • Root veggies and tubers like potatoes, carrots, parsnips, etc.
  • Low-fat diet products that are often rich in carbs (you can check out the labels)
  • Condiments with lots of sugar
  • Unhealthy fatty foods that contain too much vegetable oils, etc.
  • Sugar free diet foods
  • And alcohol.
  • Instead, your meals should consist of the following kinds of foods:
  • Meats (including, but not limited to bacon)
  • Fatty fish like salmon and tuna
  • Pastured whole eggs rich in omega-3
  • Butter, cheese and cream
  • Healthy oils
  • Avocados
  • Healthy oils and others.

So when eating out, ask for egg based soups for starters and fish based, meat based meals for main courses and cheese based desserts.

Other disadvantages include experiencing the keto flu, which we will discuss later and bad breath. These can be remedied and not permanently discomforting.

On a more serious note, being on a ketogenic diet for too long can make it hard for you and your metabolism to go back on track. It is imperative to consult a physician and/or nutritionist because the length of your keto diet depends on the person or vary from a few days to a few months.

Is The Ketogenic Diet For You?

Before you start any diet, it is best to (I cannot stress it enough) consult a nutritionist or your physician. You can see how much the ketogenic diet foods are safe for, well, for most healthy people. However, people with medical conditions should play it safe and consult the experts first.

For those used to eating carb rich meals and most other diet-ers, they may experience the “keto-flu” which lasts for a couple of days into the ketogenic diet.

Yes folks, brace yourselves for the ketogenic diet results to the keto flu that is described as having low energy and slow mental function. It affects sleep and decreases energy for exercise performance. Some even experience intense hunger, nausea and digestive discomfort.

In order to minimize the side effects, try a low carb diet first for a couple of weeks before forcing your body to burn fat instead of looking for carbs.

In order to minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. Add a lottle salt as well, to your drinking water. And of course, as your doctor or nutritionist about what minerals and supplements to take.

The flu is just your body’s reaction to the change you introduced it to. It will only last for a couple of days, until your body is acclimatized, so speak.

A keto diet can be great for people who are overweight or diabetic. Ketogenic Diet results are usually positive especially if done properly. It can improve metabolic health and get you to your goal size. But as with anything else in life, too much can be harmful. Even the Dalai Lama’s quote to approach life with reckless abandon does not work for ketogenic diets. You approach it prepared and with caution.

5 Diets You Should Try To Help You Lose Weight


Through the past few years, there has been a high increase of obesity cases. People tend to be careless with the food they eat. The thing is it’s easy to gain weight but takes a lot of effort and discipline just to lose a few pounds. Numerous diet plans and dietary supplements are available. All of those diet plans guarantee to help you lose weight in a fast and efficient way. Let’s take a look at the facts. There are diet plans that are not effective as what they claim. What I can provide you right now are the top diet plans that are effective if you’re trying to lose some weight. Here are the top five diets that are most used by people who have experienced successful weight loss.

5. Raw Food Diet


The raw food diet plan has been in use since 1800. It’s not just good for weight loss because it can also benefit your health. Eating foods that are raw provides you all the nutrients from the food you eat. The vitamins remain intact since it has not been fried, sautéed or grilled. The food intake will be more on fruits and vegetables. This diet has a high percentage of weight loss.

4. Jenny Craig Diet


If you are looking to lose at least two pounds every week, then this diet is perfect. There is just one problem with the Jenny Craig Diet. It is not affordable as any other diet out there. It consists of pre-packed meals that will restrict the calories and fat intake. If you decide to use this plan, be prepared to avoid home cooked meals. If you have a little money to spare, this diet can do wonders since you no longer have to guess how much calories the food has with every bite of food you take.

3. Biggest Loser Diet


The biggest loser diet consists a combination of healthy meals and exercises. The duration of the diet can last around six weeks. The diet is designed not to prevent people from eating. No food is off limits. You can still eat three times a day with snacks in between. The biggest loser diet can also help people to prevent a lot of deadly diseases.

2. HMR Program


The HMR Program doesn’t just promote less calorie intake because it also targets the lifestyle that an individual has. Do you know why? It’s because we can lose around 10 kilos in a month but if we do not change the kind of lifestyle that we have, it will be useless, and we’ll just be back in our old weight in no time.

1. Weight Watchers Diet


Among the top five diet plan, the Weight Watchers Diet is the top favorite. The diet can let you lose more or less two pounds within a week. There’s no wrong choice for the food you want to eat, but there’s a catch. You will just be given a certain amount of points that you can spend for the day. Each food will have a designated value. You just can’t go over the limit with the points provided.

Try these top five diet plans and start losing some weight effective immediately.

The 10 best supplement companies in the United States


The best supplement companies always concentrate on the quality of the products and are up-to-date with the best health and wellness news. They understand that if the quality of the products is not maintained, then customers won’t buy the product. The supplement business is now booming. There are many competitors in the market. Here are the top 10 supplement companies in the U.S.

Maximum Human Performance (MHP)

This company was founded in 1997. It was formed by a professional body builder and a medical professional. The supplement Secretagogue-One produced by this company is very popular. This supplement is clinically proven to work and produce the best results. SARM-X and Cyclin-GF are also good muscle-building products that are produced by MHP.

Universal Nutrition

This company was established in 1982. The company has so far produced more than 200 products. The company has a good reputation for producing quality products. It has an R&D facility and quality control lab to ensure that the products they produce are tested and are of the highest quality.


The product Cyto Gainer is produced by this company. It has been producing supplements since 1999. It is a family business and is always committed to the needs of endurance athletes. The company was formed by Greg Pickett who was an athlete. Cyto Gainer is a popular supplement. It helps in increasing weight and has been successful in achieving bodybuilding goals.

Gaspari Nutrition

Renowned for producing the supplement SuperPump MAX, this company was established in 1997. The company produces products for the sports nutrition industry. The company was formed by Rich Gaspari, a former Mr. Universe. He was also runner-up in the Mr. Olympia content three times. He has been in the bodybuilding profession for many years. Their iconic product SuperPump MAX helps in boosting endurance and mental focus. It also promotes muscle growth.

Nutrex Research

The company was founded in 2002 by two sports and body building enthusiasts Jens Ingenohl and Jeff McCarrell. It has produced the ultimate fat burner Lipo-6x. The company produces supplements for the dedicated body builders.

Pro Source Performance Products

The company has gained huge popularity after producing Creatine Monohydrate. The company was founded 20 years back, and it has grown significantly. The objective of the company was to eliminate any middleman to help them offer the best quality supplement products to its clients. The prices of their products are comparatively lower than other brands.


It’s product Hydroxycut Hardcore Pro Series is very popular. The company is doing continuous R&D projects related to muscle physiology, traditional fitness, etc.

Optimum Nutrition

The company is well known for producing gold standard whey. The company offers various options for the customers which include protein powders, ready-to-drink beverages, nutritional bars, etc. The company has an excellent reputation for coming up with affordable sports nutrition products like whey protein.

Bio-Engineered Supplements & Nutrition (BSN)

This company was founded in 2001 and is popular for the supplement N.O.-Xplode 2.0. The company has associations with various famous athletes. This has helped to boost the brand image of the company.


The company was formed more than ten years back. It is comparatively a new market. It produces a supplement for weight loss and mass building areas. It uses appetite suppressing technology to produce new products. It produces the fast acting ‘Tetrazene Extreme’.

All these companies have contributed a lot in this supplement industry. Over the years, they have managed to build the trust of customers in using their quality products. These companies are well-reputed and are considered to be credible by consumers all over the world. The products of these companies have been tested. These supplements are meant to give positive results. When you look at the review sites for supplements, you will find that these companies are only receiving positive feedback.There is no doubt that the products produced by these companies are of very high quality. They have always maintained their quality standards. Many of these brands have their own R&D centers and labs for testing their products. The owners of these companies have strong backgrounds in the bodybuilding or nutrition field. The companies spend a substantial amount of money in research and development each year.That’s why they can launch innovative products for their clients.

6 Reasons to Work Out Every Day


Any competitor who has made progress will affirm that achieving objectives is difficult. We as a whole realize that setting goals and getting to where you need to don’t occur without any forethought.

Things being what they are, what do you should be propelled to work out? What’s more, in what capacity will you stay persuaded, so you can accomplish the outcomes you need?

Inspiration is the way to characterizing the sort of workout program that fits your objectives and requirements. Here and there it’s a smart thought to consider the prizes you hope to increase, even before you begin.

Here are six reasons why working out each day can change your life:

1. You will feel better

One of the principal things you will see as you start an activity schedule, is the way you feel. Your body will react consistently to all that you do, and you will see how distinctive you feel immediately.

2. You will look better

One of the primary reason individuals workout it to enhance their looks. Whether it’s an excellent arrangement of biceps, executioner abs, or a pleasantly formed back, you will observe that working out will improve your looks, likely more than you anticipate.

3. You will have more vitality

Examines have demonstrated that standard activity does ponder for your energy level. This is because as you work your muscles, the stream of blood is expanded all through your body. Expanded development and the subsequent changes that happen inside you, similar to your heart pumping harder, your lungs breathing further, and every one of your muscles working at a quicker pace, will up your vitality level.

4. Your cerebrum will work better

Research has found that activity advantages the cerebrum to even a more remarkable degree that has ever been known. When you workout or do any cardio action like running or bicycle riding, your cerebrum creates bigger measures of endorphins, (feel-great hormones) like dopamine, serotonin oxytocin, and adrenaline, which permit you to perform.

5. You will have more stamina

Not just does general activity enhance your fleeting capacity to work your muscles harder. However, you additionally acquire quality and strength. In this way, even after you workout, you will have the ability to last more at anything you do, without feeling ultra tired.

6. You will live more

One of the best advantages of working out ordinary is that you will expand the odds that you will carry on with a long life. As your body turn out to be more fit, you will develop your appropriate protection framework, so you will be less defenseless to becoming ill.

In this way, remember these six advantages of working out, and you may be shocked at how simple getting to your objectives can be. Obviously, not all outcomes will be detectable immediately, but rather on the off chance that you are patient and keep up your inspiration and tirelessness up, you will find that you can do practically anything.


Maximize Fat Burning with One Easy Super Set Combo


You’re most likely acquainted with an assortment of various approaches to lifting weights; you ought to be in case you’re even an easygoing peruser of this site. Every sort has its advantages, yet for the regular exercise center goer, today’s article is for you. To truly pump up those muscle picks up, I need you to get natural something many refer to as the superset.

Presently, the superset isn’t another idea on this, or any legitimate wellness blog. The reason I’m re-acquainting the superset with you is two-fold. Firstly, there is new research recommending super setting particular activities is the speediest approach to incite the critical “great” muscle harm we’re searching for. Also, I need to give you a revived superset workout that you can bring with you anyplace AND continue making that immeasurably essential muscle picks up. Fabricated, muscle is the way to augmenting your fat smoldering potential.

Expand Fat Burning with Super Sets

The super set I need you to give an attempt, this time, comprises of two activities, performed consecutively. We’re going to combine this with an extra combo to guarantee we’re getting focusing on both the upper and lower body.

8-10 reps Lat Pulldowns superset with 8-10 reps Bent Over DB Rows

8-10 reps Smith Machine Squats superset with 8-10 reps Bench Jumps

Play out the first combo, permitting 30 seconds to rest before endeavoring the rest of the lower body combo. Rehash this procedure an aggregate of five times for every combo. This is clearly only a case and could totally be custom fitted to different activities.

Simply remember you need to utilize enormous, complex developments while doing supersets like these. We need to separate truly however much muscle as could be expected with a specific end goal to in the long run build digestion system and augment fat blazing potential.

Top 5 Bodyweight Exercises for Enhanced Lower Body Strength


These activities are the best bodyweight choices for building lower body quality and enhancing muscular definition in your legs and butt. To amplify these actions, I urge you to use a blend of weight-bearing and plyometric work. This mix has been appeared significantly to accelerate substantial additions, quality, and general appearance of your lower body.

Squat Pulse Jumps


This move consolidates two astounding bodyweight practices into one executioner assault on your legs and butt. With your feet hip-width separated hunch down to about 90 degrees and heartbeat. After a couple of beats, blast up and off the ground.

Single-Leg Squat Jumps


Give these shot and feel the blaze the following day. By expanding the body weight upheld by a single leg, you’re driving those muscles to go into overdrive. The plyometric way of the bounce will advance build muscle breakdown and consequent development of incline bulk.

Butt to Floor Squats


Connect with those lower body muscles with this expanded the scope of movement activity. Keep your weight on your heels as you sink as low to the ground as would be prudent. Come back to remaining by squeezing through your heels and doing your best to hold a straight upper back. Alongside helping you assemble an executioner set of legs and butt, this activity will do for your adaptability in your hips and lower back.

Long Jump + Plyo Lunge Combo


This blend exercise sets two of the best plyometric developments around. By blasting through every activity in a consecutive mold, you’re going to focus explicitly on those real lower body muscles. This implies better growth and lower body quality.

Bulgarian Lunges


Here’s an activity that is going to focus truly on your hamstrings and butt. The Bulgarian jump is performed with one leg propped on a raised surface. Lower yourself gradually while keeping up weight through the supporting heel. Drop as little as serenely conceivable then come back to beginning position.

Buckle down, stay restrained and don’t hesitate to work these activities into your consistently standard. For the times you can’t make it to the rec center, feel free to make your circuit routine with these activities. Then again, have a go at super setting some of these activities between your standard rec center day lower body practices like the squat or deadlift. Whatever you do, stay steady and a superior arrangement of legs, round butt, and enhanced quality are in your future.