Keto Diet and Intermittent Fasting: Your Essential Guide For Low Carb, High Fat Diet to Skyrocket Your Mental and Physical Health

By Ryan James

This Step-by-Step Guide will show you the Principles of a keto diet and how to maximize your chances of success.

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• Language: English
• Publisher: Ryan James
• Release date: Sep 18, 2020
• ISBN: 9788052253735

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Keto Diet and Intermittent Fasting

Your Essential Guide for Low Carb, High Fat Diet to Skyrocket Your Mental and Physical Health

Ryan James

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Introduction:

Ketosis vs Ketoacidosis:

Getting Keto Adapted:

The Importance of Insulin with Keto:

Benefits of Keto:

What to Expect When Going Keto:

The Top 4 Keto Trouble Foods:

Keto Diet Breakdown:

Hacks For Dealing With The Keto Flu:

Your Goals Change Your Ratios:

Exercise and Ketosis:

When to Test Your Ketone Levels:

Long Term Tracking:

Ketometer:

Ketostix:

Keto Breathalyzer:

The Protein Problem:

How to Find The Right Amount of Protein:

Quickest Route to Keto:

Stay The Course:

Sneaky Sugar:

Fat Fueled Coffee:

Exogenous Ketones:

What Are Bad Fats?

Avoid Alcohol:

What If I Stop Keto?

Can Vegans Go Keto?

Snacks:

Not Getting Into Ketosis?

Keto For Weight Loss:

Keto and Minerals:

How Often Should You Work Out?

Digestive Troubles:

Bone Broth:

Conclusion:

Introduction:

The purpose of any Ketogenic diet or if you ever hear somebody say they're going Keto, the ultimate objective and the ultimate goal with doing the Ketogenic diet and going Keto is to get your body into this state known as ketosis.

I will tell you exactly what that is but before you understand what ketosis is, you need to understand this thing called mitochondria. Mitochondria are essentially our cells battery chargers.

You have thousands of these in each one of your cells and their job is to take the food that you just ate and turn it into fuel for your body to be able to use, really important that these mitochondria stay healthy. There are two primary sources that are mitochondria use. Proteins, we'll talk a little bit about that in later sections but for the sake of mitochondria, mitochondria basically use two sources they use sugar which would come from your carbs, your fruits, breads and things like that or they will use fat. Fat gets broken down into ketones. Sugar gets broken down into glucose.

When you look at sugar and fat side by side and you're trying to decide what's going to be a better fuel source for your mitochondria?

It's like going to the gas station and going should I do the 87 or should I do the 91? Which one's going to be a better fuel source for your car, for your engine?

What's really interesting as we find based on the science and based on the research that sugar actually creates more oxidative stress than fat does.

Really interesting because what happens is when sugar gets broken down in mitochondria and mitochondria try to use it as fuel it actually creates more free radicals and this oxidative stress.

I want you to think of this like rusting in the body it's basically smog starting to build up in your cells and when smog builds up in your cells and you start getting this oxidative stress, it creates loads of inflammation and creates resistance for your cells to be able to do their job which is really important.

But when you look at fat, when fat gets broken down it turns out that fats into really clean source of fuel. Here's the other thing that fat actually gives you more energy than sugar does. When you do the breakdown of sugar and fat side by side it turns out fat will actually give you more energy with less residuals with less smog with less oxidative stress. So we had to choose between one of these two.

We want to use fat for fuel it's a much cleaner fuel source