Part One – Ketogenic Plan For Beginners – 2HealthyHabits

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Starting with the basics:

What is a Ketone?   A Ketone is not a fat. It is not a carbohydrate. It is not a protein. It has characteristics of both a fat and a carbohydrate but it is not either. It comes from fat. A Ketone is an alternative fuel source.  You get Ketones is by lowering your carbohydrates in your diet or you reduce the frequency of eating. This is why we recommend a low carb diet with intermittent fasting. That way you can maximize your ability to make Ketones.

Ketones have many advantages versus regular glucose fuel:

  1. It will increase your oxygen in your body.
  2. It increases your energy.
  3. It supports the brain. In fact your brain prefers Ketones over glucose, same thing with the heart.

If your heart or brain is damaged, Ketones are the answer and they can bypass the mechanical damage pathways and feed the tissues directly.

Most of the body tissues can run on ketones, but some parts need glucose. However, you still don’t need to consume glucose. Your body can make glucose when it needs to through something called gluconeogenesis, glucose, neo meaning new, genesis meaning the creation of.

Your body can make glucose if it needs it from fat, Ketones and proteins. You do not need to consume carbohydrates to get glucose.  It does take time to turn the fat into Ketones. It will take between 3 to 5 days. It all depends on how damaged insulin is in your body, how damaged your pancreas is, if you are a pre-diabetic, if you are a diabetic, or if you have insulin resistance, it is going to take longer and longer to adapt but by lowering the carbs and going intermittent fasting you will get there a lot faster.

How to get into ketosis: 

• Lower your carbs

• Lower your frequency of eating

Why should you do ketosis?

• To lower insulin high insulin levels cause insulin resistance.  Most people have high insulin. Most doctors will test you for glucose but not insulin. The test that you would want to do is called HOMO-IR. That will pick the higher levels of insulin. Too much insulin causes insulin resistance.

Insulin resistance in behind:

• Pre-diabetes

• Diabetes

• Metabolic syndrome

• High blood pressure

• Fat in the gut area

Pre-diabetes leads to diabetes so diabetes stems from high levels of insulin at a certain point. Keto and intermittent fasting will lower insulin. That is the big benefit of doing Keto.

More benefits of keto and intermittent fasting:

• Reduce fat in the liver

• Improve cognitive performance 

• Improve mood

• Decrease blood pressure

• Decrease inflammation 

• Improve energy

• Decrease belly fat 

• Autophagy 

The real big benefit by combining the Ketogenic Diet and Intermittent Fasting is your hunger goes away. Without being hungry all the time it makes it really easy to do long-term Keto as a healthy lifestyle.

* Don’t eat unless you’re hungry. * Autophagy starts after about 18 hours of fasting. * When fasting drink fluids, take electrolytes and B vitamins, and take sea salt. 

Remember: Don’t eat unless you are really hungry. With healthy keto, you will be full and satisfied.  If you meet your fasting goal, but you are not hungry, and you feel like you can go longer, then go a little longer. But do not to the point where you are weak, tired, irritable, or dizzy.

The additional benefit if you are doing intermittent fasting is autophagy. It is a recycling of damaged proteins.  When you are in autophagy our body will recycle that and turn that into new amino acids. To do this you have to fast at least for 18 hours.

Part Two will cover the effectiveness of the Ketogenic Diet and Intermittent Fasting.

This Post has been condensed from Dr. Berg’s video, Ketogenic Diet Plan for Beginners

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

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