Are you Frustrated doing Keto or Low Carb?

Do you have questions that you think aren’t getting answered? Did you not feel well when you started – Too Much Too Fast????

There are some simple steps to help with getting started.

  1. Don’t simply go cold turkey because you risk the keto flu – whether you are doing keto or low carb – cutting out all the carbs on one day and starting the next day means you are susceptible to the keto flu. My recommendation is start slow. Get rid of one of the main carb categories that we always eat each day for the first 3 days and see if that doesn’t work better. So day 1 get rid of bread, day 2 get rid of pasta and potatoes and day 3 get rid of sweets. This allows your body to adapt to a new lifestyle slowly and you are not shocking it into submission. Also allows your brain to catch up that you are changing your lifestyle.
  2. Make sure that you have electrolytes and pink Himalayan salt in your cabinet. As you change your lifestyle there are little things that your body requires and you may have to supplement with at the beginning – magnesium and potassium and electrolytes are those three things. Electrolytes come in a powder form or you can just add electrolyte water. Sometimes I just put some pink Himalayan salt on my finger and take it down. I got headaches and the salt eliminated those headaches right away. Potassium comes from fish, leafy greens and avocados just to name a few.
  3. Frustration sometimes sets in in the first couple of days because we hear all the hype and we think that we are going to lose 10 pounds in a week and sometimes our body doesn’t respond that way. I say give your self a good dose of patience. The losses will come. You are probably going to see inches disappear before pounds so make sure you measure before you start.
  4. Taking a supplement can also help – I take Pruvit’s Keto Nat every day. This helped me not have to change my diet quite so fast and it puts me into ketosis in under an hour. The product is amazing and so easy to mix up and drink. Some of the extra benefits of the Pruvit product is the AC11 – which is DNA repair and it gives me the energy I need to make it through a day at work. The sleep is amazing – I think I like that part the best since I used to have to take sleeping pills to sleep.

If you want more information on our supplement click the link above and it will take you to a 4 minute video to watch – and there is no obligation to buy.

Have an awesome week!!!!! And see you next week.

How Does Ketosis Work?

Picture complements of Pruvit Hacked Magazine

On a SAD (Standard American Diet) with higher carbs and lower fats

Step 1 Glucose Levels Rise

Step 2 Pancreas Secretes Insulin

Step 3 Insulin shuttles Glucose into cell

Step 4 Energy is Created

On a Keto Diet with higher fat and lower carbs

Step 1 Glucose Levels Fall

Step 2 Lipase Releases stored Triglycerides

Step 3 Fatty Acids travel to the Liver

Step 4 Energy is Created

In the absence of Carbohydrates the body will use it’s own fat stores to generate energy through the process of Ketosis.

Ketosis is the act of the body burning fats for fuel. The most popular old style diet out there that was known for putting your body into ketosis was the Adkins Diet. You still see people doing it today. The big difference between it and a Keto diet is that on Adkins you could have unlimited proteins and on Keto your proteins are limited to about 20-25% of your daily intake. The reason protein is limited is because after a certain amount it turns into carbohydrates for your body to burn glucose as fuel instead of fat for fuel.

Diet alone takes about 3-10 days for your body to burn all the glucose and for you to be in ketosis. Every body is different so thus the difference in the amount of time it takes to get into complete ketosis. You also have to watch out for the keto flu – which happens when you cut carbs out of your system cold turkey. I recommend that you take 3-5 days to get into ketosis by eliminating more carbs each day. The keto flu is real and that generally turns most people off of a keto diet. You can get through it though, by just slowing your carb intake each day. Cut out sugar one day then bread the next and pasta the next and potatoes the next.

You can also use exogenous ketones which will put your body into ketosis in under an hour. Sounds too good to be true but I recommend that you don’t change your eating habits for at least the first week, then after week two gradually start changing your diet as above. This eliminates the problem of the keto flu. If you are an unbeliever on the fact that this exogenous ketone will put your body into ketosis in under an hour – you can buy test strips to check it or the most accurate way is with a blood test. It is amazing how fast they work.

Whether you decide to put your body into ketosis with just food or by adding a supplement you will need to keep in mind that you will want to make sure and add electrolytes to your diet as well as making sure you get enough magnesium and potassium.

The top 10 Keto approved Potassium foods are as follows:

  • Avocado — 1 whole — 27% RDI
  • Salmon — 15.5 oz filet — 28% RDI
  • Zucchini — 2 cups raw — 17% RDI
  • Cauliflower — 2 cups raw — 14% RDI
  • Mushrooms — 2 cups raw — 13% RDI
  • Brussel Sprouts – 2 cups raw — 15% RDI
  • Sirloin Steak — 5oz filet — 14% RDI
  • Trout or Mahi Mahi — 5oz filet — 14% RDI
  • Celery — 2 cups raw – 11% RDI
  • Almond Milk — 1 cup — 4% RDI

The Top 10 Keto approved Magnesium rich foods are as follows:

  • Almonds — 1oz. — 75mg
  • Cashew Nuts — 1oz. — 81.8mg
  • Brazil Nuts — 6 kernels — 106mg
  • Flaxseed — 1 tablespoon — 27.4mg
  • Cocoa and dark Chocolate — 10g square — 17mg
  • Artichokes — 1 medium — 50mg
  • Salmon — 200g or half a filet — 58mg
  • Spinach — 100g raw — 79mg
  • Swiss Chard — 100g — 81mg
  • Avocado — 1/2 avocado — 29mg

These are just some of the foods that will help you as you move to a Keto Lifestyle.

To get more information about our Pruvit Exogenous Ketones – click the highlighted link for a short video that explains all about them with no obligation.

As you start getting your body into ketosis you will notice little changes and then big changes. Weigh and then throw away the scale. Make sure and measure before you start, because you will notice more with the measurements than you will with the weight. Have fun with it and make it a lifestyle!

For any help – don’t hesitate to comment and we can help with answering your questions. Have a great day.