keto approved alcoholic drinks

Keto Friendly Alcoholic Drinks

Keto Alcohol

Keto Approved Alcohol

Types of Alcoholic Drinks That Are Keto-friendly

Want to stay in ketosis but enjoy life a little bit? This list of keto friendly alcoholic drinks will help!

Hard Liquor

There are a few types of alcohol that contain zero carbs and these are the hard liquors, such as:

  • Vodka
  • Whiskey
  • Tequila
  • Rum
  • Gin
  • Brandy

Of course, they are zero carb if they are unsweetened and unflavoured, and you should either consume them pure or with sparkling water or ice.

There is an ongoing debate in the keto community regarding diet sodas, as they contain artificial sweeteners and some people find that these stall them. If you have one or two diet sodas (with 0 sugars and 0 carbs) for the night because you need to mix your hard liquor with something, you should be fine.

Dry Wines

Both red and white, are also rather low in carbs and can be consumed in moderation.

Red wines

The ones that you should opt for are:

  • Pinot Noir – 3.4 g net carbs per 5 fl oz serving
  • Cabernet Sauvignon – 3.8 g net carbs per 5 fl oz serving
  • Merlot – 3.7 g net carbs per 5 fl oz serving

White wines

Some keto-friendly choices are:

  • Sauvignon Blanc – 2.7 g net carbs per 5 fl oz serving
  • Chardonnay – 3.1 g net carbs per 5 fl oz serving
  • Champagne – 2.8 g net carbs per 5 fl oz serving
  • Pinot Grigio – 3 g net carbs per 5 fl oz serving

Make sure that you’re properly measuring and tracking each serving.

Light Beers

There are also some beers that you could fit in your daily macros, and these are the light lagers, such as:

  • Budweiser Select 55 – 1.9 g net carbs per 12 fl oz serving
  • Michelob Ultra – 2.6 g net carbs per 12 fl oz serving
  • Budweiser Select – 3.1 g net carbs per 12 fl oz serving
  • Busch Light – 3.2 g net carbs per 12 fl oz serving
  • Beck’s Premier Light – 3.8 g net carbs per 12 fl oz serving
  • Coors Light – 5 g net carbs per 12 fl oz serving
  • Corona Light – 5 g net carbs per 12 fl oz serving.

Regardless of what you decide to drink, you should plan for it in your daily macros and not have more than one or two drinks for the day.

Regarding the other types of alcohol, anything that tastes sweet is a no-no, and you should avoid sweet wines, mixers, cocktails and flavoured alcohol. If in doubt, skip it and stick to the safe options of beverages listed above.

What You Should Know about Alcohol and Weight Loss

As you can see, there are some types of alcohol that are keto-friendly, and you can still enjoy them from time to time.

However, you should keep in mind that alcohol slows down fat loss. Alcohol comes at 7 calories per gram, which makes it highly caloric, even more than protein and carbs! The excess energy intake can lead to weight gain if not consumed in moderation (1).

Unfortunately, alcohol does not give you any feelings of satiety, which means that you need to make place for it in your daily caloric allowance and not rely on your feelings of fullness.

Alcohol has virtually no nutritional value, which means that you’re ingesting empty calories.

In addition to that, your body needs to burn alcohol before any other macronutrient that you might have consumed, and before your own body fat, too. While your liver is busy processing alcohol, you cannot burn fat.

Bottom line:

When you have alcohol in your body, the first fuel source your body will use is the alcohol. During this time, our fat burning process is disrupted because our body is trying to get rid of that alcohol quickly. Once all the alcohol is metabolized in the liver completely, your body will start burning the carbs that you eat on that day (if any) and then fats.

When you are fat-adapted, your body will burn fat very efficiently, and if you have a little bit of alcohol, your body will burn this alcohol very quickly and come back to burning fat.

So if you want to drink alcohol on special occasions, it’s best to try it after you have successfully transitioned to the fat-adapted phase, not at the beginning of your keto diet.

Other Things To Consider

While you can still enjoy an occasional glass of wine or some vodka, you should do so with caution and you should take responsibility for your decisions and track what you’re consuming in your food diary, in order to maintain a caloric deficit (if your goal is weight loss).

Another thing to consider is that if you’re at a social event that involves both drinking and eating, you should be particularly careful. Alcohol will lower your self-control and you might find yourself overeating on food that you shouldn’t be eating at all in the first place, such as carb-heavy snacks or sugary desserts.

For some people, alcohol kills hunger, but for others, it can act as a mild appetite stimulant, and late night snacks with your friends are usually not the healthiest ones.

A Winning Strategy: Planning Your Evening Before Going Out

For the reasons listed above, it’s always good to plan your evening in advance and stick to your plan as much as you can.

You should decide in advance on a reasonable quantity of alcohol that you will be consuming and stick to it.

Keep in mind that a lot of people report getting drunk much easier when following a keto diet, so always start with drinking less than what you would usually drink and see how you feel.

A good idea would be to not to eat while drinking (unless you’re at a family dinner, of course) but to prepare some kind of keto-friendly snack for yourself for when you get home, in case you feel particularly hungry. This might be a few slices of deli meat or a couple of nuts. Plan it and prepare it in advance to avoid accidentally eating too much.

Additionally, you should pay particular attention to keeping yourself well-hydrated. Alcohol causes dehydration on its own, and when combined with a ketogenic diet, which is diuretic too, this can quickly dehydrate you and make you feel weak or sick.

That’s why it’s essential to drink enough water and to also replenish your electrolytes, namely sodium, potassium, and magnesium. You can do that by adequately supplementing with these during the day (before going out) and especially on the next morning.

A lot of people report getting drunk much easier on a keto diet, which is why you should be particularly cautious the first couple of times you go out.

If your regular consumption is around 2-3 glasses of wine, have just one and see how you feel after that.

Hangovers on a Keto Diet

Hangovers can also be tougher on keto, and this is likely due to the massive dehydration that you might suffer from if you’re not careful. The best strategy to avoid that would be to drink enough water before/while/after going out, and to also make sure to replenish your electrolytes.

Pickles and pickle juice can be an excellent snack after a night out!

You should also be careful with the amount of alcohol that you’re consuming, as many people are more sensitive to it while in ketosis, and hangovers could be much worse also because of that.

If in doubt, it’s always smarter to drink less and feel okay on the day after than drink a little too much and feel horrible.

Of course, if you drink moderate amounts of alcohol, you should be fine on the next day. Just remember that these “moderate amounts” should be lower than usual if you are in ketosis, and that hydration and adequate electrolyte supplementation should be your top priorities.

 

Original article published on KetoVale.com



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Want to Learn About Keto?

Check out our 7 Day Keto Quickstart Guide!

Keto Starter Pack

Rated 5.00 out of 5 based on 2 customer ratings
(2 customer reviews)

$134.99

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Description

3 PRODUCTS AT HUGE SAVINGS! 

Putting your body in a fat adapted state can take anywhere from 10-20 days on average. That’s 10-20 days with very low carbs, high fat, and moderate protein. Most people when starting out with a keto diet, will have a few “cheats” which in turn will make this process longer. Most people do not have the control to eliminate carbs and sugar from their body off the bat.​ That’s where the Keto Diet Starter Pack Comes into play! 

THAT’S WHERE THESE PRODUCTS COME IN TO HELP YOU! 

Xtreme Ketosis will eliminate a long wait period and assist your body into a ketosis state faster. Some experience signs of being fat adapted in as little as 48 hours with Xtreme Ketosis.

Xtreme Slim Bee Pollen is our potent appetite suppressant that will assist the body with energy, detox, and craving control.

Xtreme Burn will help alleviate the symptoms of Keto Flu and provide the body with all day energy and focus and also mood support!

With these 3 products combined, you’ll be sure to get into a ketosis state fast and stay there to reap all the benefits of the keto lifestyle!

If you’re struggling to reach nutritional ketosis, this starter pack will kill your appetite, help with keto flu symptoms by using exogenous ketones to act as “dummy” ketones in the body, and give you a ton of energy during those low carb days until your body starts adapting to using fat for fuel instead of carbohydrates.

Additional information

Weight 2.0 lbs

2 reviews for Keto Starter Pack

  1. Rated 5 out of 5

    Sarah S.

    This was a great kickstart on my transition to a keto diet. i noticed the effects of ketosis almost instantly after drinking Xtreme Ketosis. Down 19 pounds this month. I used the Xtreme Ketosis once a day for the first week. My test strips showed a positive keto stick! I have no doubt this product helped me. And the Slim and Burn is just icing on the cake! the appetite suppression and craving control is one of a kind!

  2. Rated 5 out of 5

    Jess

    this was a great start to my 30 pound weight loss I’ve had since starting the supplements. the ketones are really great but sometimes a little too sweet for me

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Detoxing from Sugar? How do you get through it?

 

Sugar Addiction is REAL!

That white, powdery substance just makes you feel good. You can’t get it off your mind, and you keep coming back for more. The more you have it, the more you want it! But even when you try to stay away from it, it finds ways to sneak into your life almost daily. What can you do?

We’re not talking about some dangerous or illegal drug here; we’re talking about sugar. Although it’s considered harmless in comparison, sugar, in excess, can cause a host of problems for a lot of us: cravings, binge eating, weight gain and heart disease among them. According to the USDA, the average American consumed 151 pounds of sugar in 1999—an all-time high. Since then, consumption has dropped slightly and in 2010 the average American consumed 132 pounds. (To put that into perspective, consider that the number was just 4 pounds in the year 1700.) At least half of the sugar we consume comes from soft drinks, fruit drinks, and sports drinks. The rest sneaks into our diets in the form of ketchup, teriyaki sauce, chocolate milk and the obvious sweets like cookies, cakes, ice cream and even breakfast cereal. Surprisingly, some “healthy foods” such as yogurt and instant flavored oatmeal can pack in 20 to 30 grams (five to seven teaspoons) of unnecessary added sugar! It seems like we’re drowning in sugar, and nobody is wearing a life vest.

The American Heart Association (AHA) recommends that we limit our daily sugar consumption to 7% or less of our daily calorie intake—that’s about 6 teaspoons (100 calories) for women and nine teaspoons (150 calories) for men. But that adds up fast. Just one 12-ounce can of regular soda contains eight to 10 teaspoons of sugar and 130 to 150 calories. One glazed donut contains six teaspoons, and a half cup ice cream (the standard serving size, although most portions are much, much larger) contains four grams of added sugar!

Why Should You Care? Is Sugar Actually Bad for You?

Well, aside from the increased bulge around the waistline, diets high in sugar are strongly linked to an increased risk for type 2 diabetes, elevated triglycerides, low HDL (good) cholesterol levels, and heart disease. Sugar intake has also been linked to depression, migraines, poor eyesight, autoimmune diseases (such as arthritis, and multiple sclerosis), gout and osteoporosis.

Recent research has shown that a high intake of carbohydrates, including sugar, releases a feel good chemical in the brain called serotonin. Think of how you feel after indulging in a high sugar meal or treat—almost euphoric, right? The high of a sugar rush is temporary though. After a few hours—or even a few minutes—you start to crash and you become tired, fatigued and lethargic.

Although sweet foods are tempting and delicious to most people (blame Mother Nature for that!), the more sugar you eat, the higher your tolerance becomes. So if you have a strong sweet tooth or intense cravings for sugar, chances are not that you were born that way, but that your dietary habits and food choices created the sugar monster you may have become.

Fortunately, we can reverse this tolerance in just a couple of weeks by cutting out sugar. Once you have decreased your threshold, something that tasted perfectly sweet a few weeks ago, will begin to taste too sweet to eat, and that can help you reduce your intake of the sweet stuff.

Withdrawal Symptoms? Seriously?! ( Is sugar like a drug?? YES!)

With an addictiveness similar to cocaine, quitting sugar can come with a host of not-so-fun withdrawal symptoms. The withdrawal symptoms are not fun at all but WE PROMISE it’s worth it in the end!!

Stage 1: Seems easy enough, right?
At this stage, your body doesn’t recognize that you’re no longer pumping fructose into your system. This is usually one to two days.

Stage 2: Cravings, oh! The Cravings!!
Ohhhh, those cravings. Yep, fructose is one addictive beast and it won’t let go of you without a fight. Plus, the temptation will be everywhere. Some Programmers have actually told us they’d have dreams about giving into their cravings and bingeing on sweet treats. Stay strong. Eat foods higher in good fat to help keep you sane. The best is yet to come.

Stage 3: Headaches. Oh, the headaches.
But not before the headaches. Much like when you give up that other addictive vice, caffeine, headaches are a very commonly reported symptom of sugar withdrawal. Time to invest in some Excedrin Migraine, and make sure to drink plenty of water (especially if soft drinks or juice were your main source of hydration beforehand).

Stage 4. You may feel some aches and pains.
Some people report aches and pains, or even flu-like symptoms, in the throes of withdrawal. One remedy we’d vouch for is a warm bath with Epsom salts, which studies have suggested may help flush out environmental toxins. But if you feel really out of sorts, check yourself out with a doctor.

Stage 5. Mood swings may be… less than pleasant.
At this point, your brain receptors are screaming: SUGAR SUGAR SUGAR SUGAR SUGAR. Between that and the headaches and the cravings, you may understandably have some gnarly mood swings. It’s helpful to have a solid support network around you during this stage, to help you remember why you started. Luckily, the great folks in our community are here to help you out

Stage 6: Some people even get “the shakes”

Just like a T. Swift song, your body may need to “shake it off, shake it off”. Mild tremors are linked to stress and blood sugar drops, so try having a snack or herbal tea to see if that helps. And do see a doctor if you are worried.

Stage 7: But suddenly, you’ll come out the other side feeling better than ever.

It could be a few days, but you’ll suddenly “get” what everyone was talking about. You’ll feel brighter, clearer and better than ever, as each day without the white stuff gets easier. No more cravings, no more blood sugar roller coasters, no more sugar-related headaches or 3pm slumps.Remember: The more sugar you’ve consumed on a daily basis, the worse the detox symptoms. Hang in there!

Cutting Out Sugar: A 4-Week Action Plan

While the occasional sweet treat won’t make or break your weight loss or your health, many people have trouble stopping after a sensible portion or saying no to sugar when it’s available. If you feel out of control around sugar, then a sugar “detox” is a great way to reduce your cravings, eat better, and bring sugar back to where it belongs: as an occasional treat that you consciously choose to eat in a mindful manner, not a daily treat occurrence that controls you.

Follow this month-long plan to break your sugar addiction!

Week 1: Identify Sugar and Where It’s Hiding

The first step in conquering your sugar habit is to rid your pantry and refrigerator of added sugar. Some things (think ice cream, cookies and candy) are obvious, but most of us need to look closer at where the sugar in our diets is coming from. This will require a bit of label reading in the beginning, but after a while, it will become easier.

In order to cut back on hidden or added sugar, scan the ingredients list of a food label. If you see any of the following terms listed, then sugar has been added to the product in one form or another and it is best left on the shelf at the store—especially if that sugar shows up within the first five ingredients of any food product.

Agave nectar
Agave syrup
Barley malt
Beet sugar
Brown rice syrup
Brown sugar
Buttered syrup
Cane sugar
Cane juice
Cane juice crystals
Carob syrup
Confectioner’s sugar
Corn syrup
High fructose corn syrup
Corn sugar
Corn sweetener
Corn syrup solids
Crystalized fructose
Date sugar
Dextran
Dextrose
Diatase
Diastatic malt
Evaporated cane juice
Fructose
Fruit juice
Fruit juice concentrate
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
Grape juice concentrate
Honey
Invert sugar
Lactose
Malt
Maltodextrain
Maltose
Maple syrup
Molasses
Raw sugar
Refiner’s syrup
Sorghum syrup
Sucanat
Sucrose
Sugar
Turbinado sugar
Yellow sugar

This first week is about awareness. Reading labels before you buy—or bite. How many of your favorite foods contain hidden sugars in the top of their ingredients lists?

Clean out that kitchen!

Once you have identified the sources of sugar in your diet, clean out your kitchen. Throw out or donate all of the products that contain hidden or added sugars, including any juice, soda, candy, sweets and seemingly healthy snacks like granola bars, fruit and grain bars, instant flavored oatmeal and sports drinks. This may sound drastic, but stay with me!

Remember, you don’t have to throw away everything that is sweet! Natural sugar, like the kind you find in whole fruit, contains vitamins, minerals and fiber, which are lost in the processing of juice. Milk contains naturally occurring sugars, but also provides calcium, vitamin D and protein. So unlike soda, fruit juices and other processed foods, whole fruit and dairy products provide us with essential vitamins and minerals that our bodies need. Be wary of certain fruit- or milk-based products that contain added sugars though: flavored milk, many yogurts, fruits canned or jellied in added sugar or syrups, and the like. Opt for unflavored skim or 1% milk, plain yogurt or Greek yogurt, and whole pieces of fruit. Remember, we are trying to cut out the 151 pounds a year of added sugar, not the naturally occurring sugar found in whole foods.

Week 2: Stock Your Sugar-Free Kitchen

In one week, you’ve probably found lots of sugar in your diet. Some of it may have been obvious, like those frozen waffles or lattes from the local coffee joint. But others might not have been so clear, as sugar tends to lurk in many “diet” foods and lower-fat foods, added by manufacturers to make their low-cal offerings taste better.

Replace Sugar In Your Cupboards

Now that you know what to look for (and avoid), it’s time to replace the products you tossed with sugar-free counterparts. For example, replace high-sugar cereals with a whole grain cereal that contains little to no added sugars. Sweeten it naturally with fresh berries or half of a diced banana. Instead of snacking on candy or cookies, reach for a handful of nuts or some raw veggies and hummus. Replace sweetened yogurt with Greek yogurt or plain yogurt. Look back at week one and the foods you used to eat that contained sugar. Can you find no-sugar oatmeal? A healthier snack than a sugar-sweetened smoothie (how about a whole piece of fruit)? A more filling afternoon treat than that sugary “protein bar” (such as peanut butter on whole-grain crackers)?

When choosing a refreshing beverage to quench your thirst, keep in mind that you want to eat your calories, not drink them. Choose ice cold water flavored with a squeeze of fresh lemon or an orange slice. Or flavor unsweetened iced tea with fresh mint, crushed raspberries, or a squeeze of citrus.

One tip to help you avoid added sugar at the supermarket is to shop the perimeter of the grocery store as much as possible. Think about the general layout of a grocery store: The outside is home to fresh fruits and vegetables, lean meats, dairy products, and whole grain breads and the inside aisles are stocked with cookies, chips, soda, fruit juice, cake mixes, and other processed foods. Spend most of your time on the outside and only go down the inner aisles for specific products, like whole-grain pasta.

Never shop on an empty stomach and always shop with a list. Shopping while hungry can lead you to adding all kinds of snacks and impulse buys to your cart. Meal planning can be a tricky task at first, but following a meal plan is an important part of breaking the sugar addiction. It will help to keep you on track and help prevent stopping for fast food when you don’t have a game plan for dinner. Spend a little time on Sunday afternoons jotting down some meal ideas for throughout the week. Make a list of the food items you will need to make the meals you wrote down and stick to it!

What about Sugar Substitutes?

Sugar substitutes and sugar alcohols have their place and they may be beneficial in helping you to break the sugar addiction or they may not. You will have to experiment and see how they affect you and your cravings. Even though they may not add additional calories to your diet, sugar substitutes and sugar alcohols might not help you to BREAK the sugar addiction since they are adding the sweet flavor to your diet. In some people, they may even increase your sweet tooth.

Week 3: Stop the Sugar Cravings

Now you really start to put your plan into action. You’ve identified the sources of added sugar in your diet and replaced those foods with healthier and more wholesome alternatives. Your kitchen is now set up for success!

This week’s focus should be on making a conscious effort to avoid sugary foods. When a craving strikes, try going for a walk or simply drinking a glass of water. Take a hot bath or get lost in a good book. Typically any craving will pass if you wait it out long enough. But it’s important to begin understanding the difference between true hunger and food cravings. If you are truly hungry, a handful of nuts or some raw veggies dipped in hummus will sound appetizing, so go ahead and eat one of your healthy snacks. But if you’re craving something sweet or a specific sugary food, use a distraction technique.

The first week of saying no to sugar will be the hardest, but the more diligently you stick to your plan, the better you’ll fare in the end. Even a tiny taste of sugar during this time period can lead to setbacks.

After a couple sugar-free weeks, your sugar threshold will start to decrease and you will find that you no longer crave sugar or sweets as you once did. As with any lifestyle change, the first couple of weeks are the hardest. Eventually, it will become habit to reach for a mint tea or piece of fruit instead of juice and candy.

Week 4: Game Plan for Life

Now that you have yanked that sweet tooth, it’s time to devise a plan to prevent a sugar addiction relapse. Although sugar isn’t necessary for health and it’s perfectly fine if you want to continue avoiding it, it probably isn’t realistic for most people to avoid all forms of sugar forever.

So if you want to allow a little sweetness back into your life, that’s OK. Moderation is key. Don’t let sugar and sweets become a daily habit. Instead, consider them to be special occasion treats only. With your lowered threshold for sweetness, that shouldn’t be too hard. But if you begin to indulge too often or overindulge over a short period of time (such as a weeklong vacation), you could find yourself back in trouble with sugar all over again.

If you slip up, don’t beat yourself up over it. Accept your action and decide to make a better decision next time and move on. Continue to experiment with your new, healthy foods and recipes. You’d be surprised at how many ways you can make treats healthier and use far less sugar than a recipe suggests.

And remember: It generally takes about 3-4 weeks for a new behavior to become habit, the most important thing is to stick with it.

sources: iquitsugar.com, shapemagazine.com, droz.com

 

Xtreme Ketones

I Want to start Keto but Don’t Know Where To Start!

 

Interested in starting a ketogenic diet?

Starting keto doesn’t have to be as complicated and some may make it sound. If you’re like a lot of my customers you may have heard of this Keto diet and what it can do for your body besides weight loss. It’s quite amazing! Let’s give you a step by step guide on getting started.

First off… What is a Keto diet?

A keto diet or ketogenic diet is a high fat, low carb, moderate protein diet. This way of eating will force your body into a state known as ketosis where the body is deprived of carbs and is forced to use your fat stores and fat consumed as an energy source.

Fat is the cornerstone of the keto diet. It’s the high fat and low carbs that actually make this diet work.

High Fat and enough calories DO MATTER with this way of eating.

Most people struggle to eat enough fat at first. You have to increase the amount of fat to replace the number of carb calories that you’re missing.

It’s super important to eat enough calories to avoid any metabolic or thyroid problems that can be associated with low calorie diets.

A general rule of thumb for the Keto Diet is– 70-75% fat, 20-25% protein, 5-10% carbs.

BUT THIS INFORMATION IS NO GOOD TO YOU UNTIL YOU FIGURE OUT WHAT THIS ACTUALLY MEANS. A great keto calculator will tell you what it is you should be eating for your height, weight, % body fat, etc cause all of those factors do matter when it comes to the number of calories you should be eating a day.

The recommended keto calculator I use is here: Keto Diet Calculator 

 

If you’re changing to this way of eating because you’re seeking weight loss, make sure you’re looking at the Large Calorie Deficit. These are the numbers you should be aiming for.

#2 — Take these recommended numbers and plug them into a tracking site like Myfitnesspal, Carb Manager, Keto Diet App or similar app to keep track of the food you’ve consumed.

Keep your numbers under the recommended numbers given and you’re golden!

GOING OVER YOUR PROTEIN CAN BE DISASTEROUS ON THE KETO DIET. WHY?

Protein intake on the keto diet should not be higher than 20-25% of your total calories. Eating too much protein when your carb intake is low can lead to Gluconeogenesis. This is a fancy term meaning that your body will turn protein into glucose for energy. We don’t want the body making glucose for energy as this is our main goal of not to use glucose for energy, but to use fat. Also this is not good for muscle mass either.

HOW CAN I TELL I’M IN KETOSIS?

It usually takes 9-11 days for your body to start recognizing to use your fat as an energy source. Some key signs you might be in ketosis is: natural appetite is decreased, mouth is super dry, more focus, more energy.

If you’re unsure if you’re in ketosis you can also use keto urine stix to test the number of ketones in the body. These can be purchased anywhere including your local pharmacy. They are much cheaper on Amazon though. Click the link to see which brand we use.

Starting Ketogenic Diet
What Can I Eat on A Keto Diet?

XTREME KETOSIS– DO I NEED IT?

No, you do not need supplements for this way of eating as your body will start to fat adapt on it’s own, however using exogenous ketones will help get your body into ketosis quicker and they are also good to have on hand if you have a cheat and knock yourself out of ketosis.

1 drink will put your body in ketosis for 5-6 hours after consumption. This will help bypass any carb-overage you may have had.

There are many products on the market and i’m here to tell you they are all pretty much the same. As long as they contain the goBHB™ trademark, you’re fine to use them.

Xtreme Ketones

How to Get Into Ketosis Quickly After A Cheat

How to get back into ketosis quickly

Ketosis is a normal metabolic process that provides several health benefits.

During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy.

Studies have found that diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects.

Emerging research suggests that ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions.

That being said, achieving a state of ketosis can take some work and planning. It’s not just as simple as cutting carbs.

Here are 7 effective tips to get into ketosis.

1. Minimize Your Carb Consumption
Eating a very low-carb diet is by far the most important factor in achieving ketosis.

Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones, which are also known as ketone bodies.

Your body stores glucose in your liver and muscles in the form of glycogen.

When carb intake is very low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body.

Your liver converts some of these fatty acids into the ketone bodies acetone, acetoacetate and beta-hydroxybutyrate. These ketones can be used as fuel by portions of the brain (5, 6).

The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more.

For this reason, the Atkins diet specifies that carbs be restricted to 20 or fewer grams per day for two weeks to guarantee that ketosis is achieved.

After this point, small amounts of carbs can be added back to your diet very gradually, as long as ketosis is maintained.

In a one-week study, overweight people with type 2 diabetes who limited carb intake to 21 or fewer grams per day experienced daily urinary ketone excretion levels that were 27 times higher than their baseline levels (7).

In another study, adults with type 2 diabetes were allowed 20–50 grams of digestible carbs per day, depending on the number of grams that allowed them to maintain blood ketone levels within a target range of 0.5–3.0 mmol/L (8).

These carb and ketone ranges are advised for people who want to get into ketosis to promote weight loss, control blood sugar levels or reduce heart disease risk factors.

In contrast, therapeutic ketogenic diets used for epilepsy or as experimental cancer therapy often restrict carbs to fewer than 5% of calories or fewer than 15 grams per day to further drive up ketone levels (9, 10).

However, anyone using the diet for therapeutic purposes should only do so under the supervision of a medical professional.

BOTTOM LINE:
Limiting your carb intake to 20–50 net grams per day lowers blood sugar and insulin levels, leading to the release of stored fatty acids that your liver converts into ketones.

2. Include Coconut Oil in Your Diet

Eating coconut oil can help you get into ketosis.

It contains fats called medium-chain triglycerides (MCTs).

Unlike most fats, MCTs are rapidly absorbed and taken directly to the liver, where they can be used immediately for energy or converted into ketones.

In fact, it’s been suggested that consuming coconut oil may be one of the best ways to increase ketone levels in people with Alzheimer’s disease and other nervous system disorders (11).

Although coconut oil contains four types of MCTs, 50% of its fat comes from the kind known as lauric acid.

Some research suggests that fat sources with a higher percentage of lauric acid may produce a more sustained level of ketosis. This is because it’s metabolized more gradually than other MCTs (12, 13).

MCTs have been used to induce ketosis in epileptic children without restricting carbs as drastically as the classic ketogenic diet.

In fact, several studies have found that a high-MCT diet containing 20% of calories from carbs produces effects similar to the classic ketogenic diet, which provides fewer than 5% of calories from carbs (14, 15, 16).

When adding coconut oil to your diet, it’s a good idea to do so slowly to minimize digestive side effects like stomach cramping or diarrhea.

Start with one teaspoon per day and work up to two to three tablespoons daily over the course of a week.

BOTTOM LINE:
Consuming coconut oil provides your body with MCTs, which are quickly absorbed and converted into ketone bodies by your liver.

3. Ramp up Your Physical Activity

A growing number of studies have found that being in ketosis may be beneficial for some types of athletic performance, including endurance exercise (17, 18, 19, 20).

In addition, being more active can help you get into ketosis.

When you exercise, you deplete your body of its glycogen stores. Normally, these are replenished when you eat carbs, which are broken down into glucose and then converted to glycogen.

However, if carb intake is minimized, glycogen stores remain low. In response, your liver increases its production of ketones, which can be used as an alternate fuel source for your muscles.

One study found that at low blood ketone concentrations, exercise increases the rate at which ketones are produced. However, when blood ketones are already elevated, they do not rise with exercise and may actually decrease for a short period.

In addition, working out in a fasted state has been shown to drive up ketone levels.

In a small study, nine older women exercised either before or after a meal. Their blood ketone levels were 137–314% higher when they exercised before a meal than when they exercised after a meal (23).

Keep in mind that although exercise increases ketone production, it may take one to four weeks for your body to adapt to using ketones and fatty acids as primary fuels. During this time, physical performance may be reduced temporarily (20).

BOTTOM LINE
Engaging in physical activity can increase ketone levels during carb restriction. This effect may be enhanced by working out in a fasted state.

4. Increase Your Healthy Fat Intake

Consuming plenty of healthy fat can boost your ketone levels and help you reach ketosis.

Indeed, a very low-carb ketogenic diet not only minimizes carbs, but is also high in fat.

Ketogenic diets for weight loss, metabolic health and exercise performance usually provide between 60–80% of calories from fat.

The classic ketogenic diet used for epilepsy is even higher in fat, with typically 85–90% of calories from fat (24).

However, extremely high fat intake doesn’t necessarily translate into higher ketone levels.

A three-week study of 11 healthy people compared the effects of fasting with different amounts of fat intake on breath ketone levels.

Overall, ketone levels were found to be similar in people consuming 79% or 90% of calories from fat (25).

Furthermore, because fat makes up such a large percentage of a ketogenic diet, it’s important to choose high-quality sources.

Good fats include olive oil, avocado oil, coconut oil, butter, lard and tallow. In addition, there are many healthy, high-fat foods that are also very low in carbs.

However, if your goal is weight loss, it’s important to make sure you’re not consuming too many calories in total, as this can cause your weight loss to stall.

BOTTOM LINE:
Consuming at least 60% of calories from fat will help boost your ketone levels. Choose a variety of healthy fats from both plant and animal sources.

5. Try a Short Fast or a Fat Fast
Another way to get into ketosis is to go without eating for several hours.

In fact, many people go into mild ketosis between dinner and breakfast.

Children with epilepsy are sometimes fasted for 24–48 hours before they start a ketogenic diet. This is done to get into ketosis quickly so that seizures can be reduced sooner .

Intermittent fasting, a dietary approach that involves regular short-term fasts, may also induce ketosis (28, 29).

Moreover, “fat fasting” is another ketone-boosting approach that mimics the effects of fasting.

It involves consuming about 1,000 calories per day, 85–90% of which come from fat. This combination of low calorie and very high fat intake may help you achieve ketosis quickly.

A 1965 study reported significant fat loss in overweight patients who followed a fat fast. However, other researchers have pointed out that these results appear to have been highly exaggerated (30).

Because a fat fast is so low in protein and calories, it should be followed for a maximum of three to five days to prevent an excessive loss of muscle mass. It may also be difficult to adhere to for more than a couple of days.

Here are some tips and ideas for doing a fat fast to get into ketosis.

BOTTOM LINE:
Fasting, intermittent fasting and a “fat fast” can all help you get into ketosis relatively quickly.

6. Maintain Adequate Protein Intake
Achieving ketosis requires a protein intake that is adequate but not excessive.

The classic ketogenic diet used in epilepsy patients is restricted in both carbs and protein to maximize ketone levels.

The same diet may also be beneficial for cancer patients, as it may limit tumor growth.

However, for most people, cutting back on protein to increase ketone production isn’t a healthy practice.

First, it’s important to consume enough protein to supply the liver with amino acids that can be used for gluconeogenesis, which translates to “making new glucose.”

In this process, your liver provides glucose for the few cells and organs in your body that can’t use ketones as fuel, such as your red blood cells and portions of the kidneys and brain.

Second, protein intake should be high enough to maintain muscle mass when carb intake is low, especially during weight loss.

Although losing weight typically results in the loss of both muscle and fat, consuming sufficient amounts of protein on a very low-carb ketogenic diet can help preserve muscle mass (5, 30).

Several studies have shown that the preservation of muscle mass and physical performance is maximized when protein intake is in the range of 0.55–0.77 grams per pound (1.2–1.7 grams per kilogram) of lean mass .

In weight loss studies, very low-carb diets with protein intake within this range have been found to induce and maintain ketosis (7, 8, 33, 34).

In one study of 17 obese men, following a ketogenic diet providing 30% of calories from protein for four weeks led to blood ketone levels of 1.52 mmol/L, on average. This is well within the 0.5–3.0 mmol/L range of nutritional ketosis (34).

To calculate your protein needs on a ketogenic diet, multiply your ideal body weight in pounds by 0.55 to 0.77 (1.2 to 1.7 in kilograms). For example, if your ideal body weight is 130 pounds (59 kg), your protein intake should be 71–100 grams.

BOTTOM LINE
Consuming too little protein can lead to muscle mass loss, whereas excessive protein intake may suppress ketone production.


7. Test Ketone Levels and Adjust Your Diet as Needed

Like many things in nutrition, achieving and maintaining a state of ketosis is highly individualized.

Therefore, it can be helpful to test your ketone levels to ensure you’re achieving your goals.

The three types of ketones — acetone, beta-hydroxybutyrate and acetoacetate — can be measured in your breath, blood or urine.

Acetone is found in your breath, and studies have confirmed testing acetone breath levels is a reliable way to monitor ketosis in people following ketogenic diets (35, 36).

The Ketonix meter measures acetone in breath. After breathing into the meter, a color flashes to indicate whether you are in ketosis and how high your levels are.

Ketones can also be measured with a blood ketone meter. Similar to the way a glucose meter works, a small drop of blood is placed on a strip that’s inserted into the meter.

It measures the amount of beta-hydroxybutyrate in your blood, and it has also been found to be a valid indicator of ketosis levels (37).

The disadvantage of measuring blood ketones is that the strips are very expensive.

Lastly, the ketone measured in urine is acetoacetate. Ketone urine strips are dipped into urine and turn various shades of pink or purple depending on the level of ketones present. A darker color reflects higher ketone levels.

Ketone urine strips are easy to use and fairly inexpensive. Although their accuracy in long-term use has been questioned, they should initially provide confirmation that you are in ketosis.

A recent study found that urinary ketones tend to be highest in the early morning and after dinner on a ketogenic diet (38).

Using one or more of these methods to test ketones can help you determine whether you need to make any adjustments to get into ketosis.

 

5 keto friendly soups!

Recipe provided for you from: Wholesum Yum.

Please click link to see recipe and directions: HERE

 

Srimp divine

 

 

INGREDIENTS

  • 1 1/2 lbs raw shrimp, peeled & deveined
  • 1/4 cup olive oil
  • 1/4 cup onion, diced
  • 1 clove garlic, minced
  • 1/4 cup roasted red pepper, diced
  • 1/4 cup fresh cilantro, chopped
  • (1) 14 oz can diced tomatoes w/ chili’s
  • 1 cup coconut milk
  • 2 Tbsp Sriracha hot sauce (sambal oelek if you’re whole 30)
  • 2 Tbsp fresh lime juice
  • salt and pepper to taste

 

INSTRUCTIONS

  1. Heat olive oil in a medium saucepan. Saute onions for several minutes until translucent, then add the garlic and peppers and cook for several minutes more. Add the tomatoes, shrimp and cilantro to the pan and simmer gently until the shrimp turns opaque. Pour in the coconut milk and Sriracha sauce (or Sambal Oelek), and cook just until heated through – do not boil. Add lime juice and season with salt and pepper to taste.
  2. Serve hot, garnished with fresh cilantro. Cold beer optional.

NOTES
If you can’t eat shrimp, you can substitute any mild white fish, or even chicken, for the protein in this recipe and it will taste just as amazing!
 

Creamy cauliflower and ham soup

 

iNGREDIENTS

  • 6 cups cauliflower florets (frozen is fine – abut 24 oz)
  • 6 cups ham stock or chicken broth
  • 2 cups water
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 3 cups chopped ham
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp fresh thyme leaves
  • 2 Tbsp butter (or ghee, bacon fat, or coconut oil)
  • kosher salt and ground black pepper to taste

INSTRUCTIONS

  1. Combine the cauliflower, stock, water, garlic powder, and onion powder in a large soup pot. Bring to a boil and simmer for 20-30 minutes, or until the cauliflower is tender. Blend in the pot with an immersion blender (or remove to a large blender and blend in batches then return to the pan) until smooth. Stir in the ham, and thyme leaves and simmer another 10 minutes. Add the butter and apple cider vinegar. Remove from the heat and season with salt and pepper to taste.
  2. Serve hot.

Keto jalapeno popper soup

 

INGREDIENTS

  • 4 slices raw bacon
  • 4 oz cream cheese
  • 1/2 cup heavy cream
  • 2 cups water or chicken broth
  • 2 Tbl salsa verde
  • 1/2 tsp garlic powder
  • 3/4 cup shredded sharp cheddar cheese
  • 3/4 cup shredded monterey jack cheese
  • 4 large jalapeno peppers
  • 1/4 tsp xanthan gum (optional)

INSTRUCTIONS

  1. Cook the bacon in a medium saucepan until crisp – remove and chop for garnish and set aside.
  2. In the same pan, along with the bacon grease, add the heavy cream, water or broth, and cream cheese.
  3. Simmer gently, stirring often, until the cream cheese has melted and the liquid is smooth.
  4. Whisk in the garlic powder, salsa verde and shredded cheeses until completely incorporated.
  5. Meanwhile, wash the jalapenos and broil or grill them until softened and charred.
  6. Remove the skins and seeds and chop finely.
  7. Add to the soup and cook for about 5 minutes.
  8. Season with salt and pepper to taste.
  9. To thicken further, add the optional 1/4 tsp of xanthan gum stirring until smooth.
  10. Remove from heat and serve garnished with chopped bacon.

Spicy tomato blue cheese soup

 

MICHAEL SYMON’S SPICY TOMATO AND BLUE CHEESE SOUP

  • 2 tablespoon olive oil
  • 1 sprig oregano
  • 1 medium red onion finely chopped
  • Kosher salt
  • 4 cloves garlic sliced
  • 28 oz San Marzano tomatoes with their juice (1 can)
  • 1 ½ cup Chicken Stock
  • ¾ cup heavy cream
  • 2 tablespoon sriracha sauce
  • 1 tablespoon fresh oregano leaves
  • ½ cup Roth Käse Buttermilk Blue cheese
  • Greek yogurt for garnish
  • Hot sauce
  • Heat the olive oil in a 4-quart pot over medium heat. When the oil is hot, add the onion and a three-fingered pinch of salt and sweat for 2 minutes. Add the garlic and continue to sweat for 2 more minutes. Add the tomatoes, their juice, and the stock and bring to a simmer. Tie up a sprig of oregano and place it into the soup with the string hanging over the side of the pot.  Add the cream, sriracha sauce, and oregano and simmer for 10 to 25 minutes.
  • Remove oregano sprig.  Pour the soup into a blender, add the blue cheese, and blend until smooth, working in batches if needed.  Strain through a fine-mesh strainer into a clean pot, taste, adjust the seasoning if necessary, and reheat to serve. The soup will keep, covered in the refrigerator, for a few days.
  • When serving top with a dollop of greek yogurt and some extra hot sauce.