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Keto supplements — such as exogenous ketones, a multivitamin with electrolytes and a quality protein powder — might not be completely necessary to see results from the keto diet, but they certainly go a long way in making the transition to a low-carb, high-fat lifestyle smoother.
Even if you choose to only follow the keto diet for several months, or to transition to something like carb cycling after some time, you can continue using the same supplements mentioned below for benefits like immune system support, mental health and exercise recovery.
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One of the best techniques to seeing fat loss will be to eat natural high-fat foods for 1 week. No carbs, no sugar. The key is to eat mindfully. You must be attuned to your body. Eat only when you’re hungry and stop when you aren’t. The difference is you are eating good fat and not bad fat.
For this fat fasting protocol to work, you MUST be very strict. The smallest deviation will thwart your attempts to reach ketosis. This is an extreme method that requires total adherence and dedication. Even a small sip of soda can undo the entire process. It’s that sensitive.
The rewards for all this effort are fantastic. You’ll be able to see 8 to 10 pounds of weight loss in a week. While a lot of it will be water weight, you’ll lose fat too. From here on, you can get started on the keto diet, because your body would have adapted.
2. Normal fasting
Even if you’re not on the ketogenic diet, fasting can still help you reach a state of ketosis. That’s why intermittent fasting is so potent. It gets the body to produce ketones too.
Fasting for 16 hours a day will create a state of ketosis that will help your body to burn fat for fuel instead of carbs. If you can fast for 20 to 24 hours, that will be even better. When you’re first starting off, you may wish to start with a 10 hour fast and slowly work your way up.
The beauty of the ketogenic diet or achieving a state of ketosis is the fact that it focuses on fat loss and not weight loss. Losing weight is not the goal. You can lose weight and still be skinny fat. Always remember that your goal should be to reduce your bodyfat percentage and not just the numbers on the scale.
Do note that if you wish to lose weight, exercise is still important to boost your metabolic rate and burn more calories. Many people advocate needing to be at a caloric deficit. It’s tricky to be on a ketogenic diet because 1 gram of fat contains 9 calories.
So, it’ll be easy to overconsume calories if you’re not careful. Pay close attention to your caloric consumption. You should have a daily deficit of about 500 calories, and most of your calories should come from fat.
If you can balance both these objectives, your body will enter a state of ketosis and the fat will melt off faster than you ever thought possible.A different opinion has been put forth by Dr. Jason Fung that you can read in his book The Obesity Code. Dr. Fung pretty much states that calories don’t matter but that the amount and weight of the food you are ingesting does.
It doesn’t see a need to cling on to the fat stores in your body. You’ll find it much easier to shed the stubborn pounds when you’re on keto diet because the body burns off your fat more easily.
The average person who tries to lose weight does it by restricting his or her calories. While this is one way to do it, the body still uses glycogen and carbs for fuel, instead of fat. The fat burning process is slower.
With the keto diet, since carb intake is low, your glycogen reserves and the insulin in your body will be low too. It’ll be easy to deplete those, and your body will have no choice but to burn the fat for its energy needs.
The body will produce ketones for energy when your carb consumption is low. Your liver uses the fat in your body to produce the ketones. Since you’re consuming lots of fat, the body doesn’t try to cling on to the fat stores. It quickly uses them to create the ketones.
The Atkins diet tries to achieve the same goal by reducing carb intake. However, with the Atkins diet, your body is not primed to burn fat, unlike the keto diet. So, once you come off the Atkins diet, your body goes back to burning carbs for fuel and you slowly gain back the weight you’ve lost. However Nutriflair Keto also helps with the Atkins diet.
While the keto diet is highly effective, the core principles of weight loss remain the same. You must be at a caloric deficit to lose weight. Even if most of your diet is comprised of fat, the total calories that you consume for the day should be about 500 calories below maintenance.
Dr. Josh Axe, DC, DNM, CNS, is a doctor of chiropractic, certified doctor of natural medicine and clinical nutritionist with a passion to help people eat healthily and live a healthy lifestyle.
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This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.