7 steps that will literally force your body to convert fat into energy

Ketosis is a metabolic process which offers a few health benefits. During this process, the body turns fat into ketones and starts using them as key source of energy. It has been scientifically shown that diets which promote ketosis are beneficial for weight loss, mainly because of their appetite-suppressing properties.

Additionally, many studies suggest that ketosis may help with neurological disorders, type 2 diabetes, and other conditions.

7 Effective Tips To Get Into Ketosis

1. Minimize Your Carb Consumption

When it comes to achieving ketosis, eating a diet low in carbs is the most important factor.  The cells normally use glucose as their main source of fuel.  But, most cells are capable of using other fuel sources, including ketones, known as ketone bodies.

In case of low carb intake, the glucose stores as well as the insulin levels are significantly reduced, allowing the fatty acids to be released from fat stores.  The liver then turns some of these fats into ketone bodies acetone, beta-hydroxynutyrate, and acetoacetate, all of which can be used as fuel by the brain.

The level of carb restriction to get into ketosis is individualized. Some people need to limit net carbs to 20 grams daily while some may get into ketosis by eating twice this amount.

In a 1-week study, overweight individuals with type 2 diabetes who limited carb intake to 21 or fewer grams daily experienced daily urinary ketone excretion levels which were 27 times higher than their baseline levels.

2. Include Coconut Oil in Your Diet

Coconut oil, which is packed with medium-chain triglycerides, may also help achieve ketosis.  These fats are rapidly absorbed and taken to the liver, where they can be turned into ketones or used for energy right away.

Nearly 50 percent of its fat comes from lauric acid, which has been found to produce a more sustained level of ketosis. This is so because it is metabolized better when compared to other MCTs.  It is worth mentioning that MCTs have been used to induce ketosis in epileptic children, without drastic restriction of carbs as the ketogenic diet which is far stricter.

When adding coconut oil, it is recommended to do it gradually in order to minimize side effects like diarrhea and stomach cramping. Start with a teaspoon daily and gradually work your way to two tablespoons a day.

3. Ramp up Your Physical Activity

Mounting evidence suggests that being in ketosis is extremely beneficial for certain types of athletic performance, such as endurance exercise.

Moreover, being more physically active helps achieve ketosis as exercising depletes the body of its glucose/ glycogen stores.

But, if carb intake is significantly restricted, glycogen stores remain low. Consequently, the liver boosts its production of ketones, which can be used as fuel for the muscles.

According to a certain study, at low blood ketone concentrations, exercise notably increases the rate at which the production of ketones takes place. However, in case of already increased ketones, they don’t rise with exercise.

According to a study involving 9 older women who exercised before or after a meal, their ketone levels were 137-314% when they exercised before a meal when compared to when they exercised after a meal.

Note that even though exercise boosts ketone production, it may take up to a month for the body to adjust to using ketones as fuel.  The physical performance may be reduced in the meantime.

4. Increase Your Healthy Fat Intake

High intake of healthy fat can increase ketone levels and thus help achieve ketosis. A diet low in carbs not only minimizes carbs, but supplies the body with fat at the same time.

Metabolic health, ketogenic diets, and exercise typically provide 60-80 percent of calories from fat.  The ketogenic diet used by epileptic patients is even higher, with nearly 85-90 percent of calories from fat.

On the other hand, high fat intake doesn’t necessarily increase ketone levels. According to a 3-week study which involved 11 healthy people and looked at the effects of fasting with different amount of fat intake, ketone levels were shown to be similar in people consuming 79 percent or 90 percent of calories from fat.

Aim at choosing high-quality sources, such as coconut oil, butter, lard, tallow, avocado oil, and olive oil.

5. Try a Short Fast or a Fat Fast

Going without eating for a few hours is yet another way to achieve ketosis.  Many epileptic children are fasted for 24-48 hours prior starting a ketogenic diet, in order to get into ketosis quickly.

Another way to induce ketosis is by intermittent fasting, a dietary approach which involves regular short-term fasts.

‘Fat fasting’, a ketone-boosting approach is also very popular these days.  It mimics the effects of fasting and is based on eating about 1,000 calories daily, 85-90 percent of which come from fat.  The combination of high fat intake and low calorie intake helps get into ketosis very quickly.

Since fat is naturally low in calories and protein, it shouldn’t be followed for more than three to five days in order to prevent loss of muscle mass.

6. Maintain Adequate Protein Intake

Getting into ketosis requires an appropriate protein intake.  The classic ketogenic diet which is used in epilepsy patients may be beneficial for cancer patients too, as it may minimize tumor growth.

• First and foremost, consume enough protein to provide the liver with amino acids needef for the production of new glucose. During this process, the liver produces glucose for the few cells and organs in the body but cannot use ketones as fuel.
• Secondly, make sure the protein intake is high enough to keep muscle mass in case of low carb intake, particularly during weight loss. Even though weight loss results in both loss of fat and muscle, eating adequate amounts of protein on a low-carb ketogenic diet may help maintain muscle mass.

It has been scientifically shown that both preservation of muscle mass and physical performance is optimized when protein intake is in the range of 0.55-0.77 grams per pound (1.2-1.7 per kilogram) of lean mass.

7. Test Ketone Levels and Adjust Your Diet As Needed

Getting into ketosis as well as maintaining a state of ketosis is individualized, meaning that you need to test your ketone levels regularly to see whether you are on the right tract.

The three types of ketones- acetoacetate, acetone, and beta-hydroxybutyrate, can be measure in the urine, breath, and the blood.

• Acetoacetate is measured in the urine. Ketone urine strips are dipped into the urine and turn a few shades of pink or purple, depending on the ketone level.  Darker color means higher ketone levels.  According to a recent study, these levels are the highest in the morning and right after a dinner on ketogenic diet.
• Acetone is found in the breath and many studies have shown that testing acetone breath is a good and reliable means of monitoring ketosis in people on a ketogenic diet. To measure you acetone levels, you need a ketonix meter.  After breathing into the meter, the color of the flashes shows whether you are in ketosis or not.
• Finally, to measure the amount of beta-hydroxybutyrate, you will need a blood ketone meter. It works similarly to a glucose meter; a small drop is put on the strip that is inserted into the meter.

source: http://besthealthyguide.com/

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5 Steps to an Alkaline Body For More Energy, Weight Loss and Slower Aging

The alkaline diet presented in this article is one of the simplest way to boost energy, lose weight,  get rid of inflammation, and slower aging.  The term alkaline diet or alkaline approach refers to eating and drinking things that have alkaline-forming effects on the body.  It is believed that the purpose of this approach is to change the pH level of the body, but the truth is that all it does is giving the body all it needs to maintain ideal pH of 7.365.

Eating acidity-forming foods forces the body to neutralize these acids and the damage is actually in the processing of the acids. Repeated neutralization leads to inflammation, candida, overgrowth, chronic fatigue, weight gain, poor digestion, and over-active immune system.  Feeding the body with alkaline-forming foods we give it the nutrient in needs to thrive, which in turn improves the general well-being.

Five Steps to An Alkaline pH

1.      Reduce Stress

Due to the fact that the body produces cortisol when the body is under stress, stress has huge effect on the body, even more than the food and drink we consume.  The production of cortisol is fine in stressful situations, but chronic stress and repeated cortisol production has enormous impact on the body.  Cortisol has critical role as it prepares the body for fight or flight situations. However, in doing so it disrupts the immune system responses, suppresses the digestive system, and other functions.

Yoga is a good way to relieve stress as it boosts serotonin levels, making you happier. It has been scientifically shown that regular yoga practice boosts mood and improves depression.

2.      Cut Out Excessive Acids

It is recommended to start the transition gradually by eliminating the habitual strong acids as soon as possible. Soda, sugar, processed meats, and gluten-containing grains are the worst offenders, so cutting them back gradually will eventually help your body maintain proper pH balance.  Again, instead of doing it all up at once which is a surefire way to give up, do the transition gradually.

3.      Go Green

The foods which are high in vitamins, minerals, and other nutrients, are the most alkaline foods. According to a 2014 research published in the journal “Preventing Chronic Disease” which listed the 41 most ‘powerhouse fruits and vegetables’, leafy green foods were the top 16.

Add chard, kale, arugula, spinach, and lettuce to your soups, salads, smoothies, and juices. It has been found that people who add 4 or more serves of greens to their daily diet experience a dramatic increase in energy, vitality, and weight loss.  Taking liquid chlorophyll supplement or a powdered green drink helps a lot, too.

4.      Hydrate

Getting sufficient amount of water is of utmost importance since many health issues stem from chronic dehydration.  Although this is already well-known, many people still fail to get enough water each day. The general recommendation is 8 glasses of water daily, but unfortunately many people don’t even reach this milestone. Making it easy to remember and setting goals helps a lot, so leaving reminder notes, using alarms on the phones, or having a glass of water nearby, is a good idea.

It is recommended to start your day with a glass of warm lemon water since it promotes proper hydration and provides an alkaline effect.  Other things you can do to hit your daily quota include replacing coffee or black tea with herbal teas.

5.      Get Oiled

Most bodily functions and processes depend on omega oils, especially omega-3.  Omega-3 is an essential nutrient since the body cannot produce it alone, meaning that you need to ingest it.  Many people believe that eating fish on a daily basis is enough to get omega-3, but this doesn’t mean that it helps hit the target. It is recommended to add 2-3 tablespoons of omega-3 to your diet to boost energy, accelerate recovery from exercise, soother digesting, rejuvenate the skin, and many more.

Although supplementation is the easiest way to add this to your diet, making your own salad dressing with flax oil, walnut oil, chia seed oil, lemon, and herbs is also a good idea!


source: http://www.foodmatters.com

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This Drink Will Burn Stomach Fat 4X Faster, Prevent Cancer, Improve Energy And Remove Toxins

Most tea can be found in loose leaf or bag form.  Sometimes, it can be fermented and sold as a tea brick. Most people are not familiar with the fact that tea can be sold as powder, which is whisked and served with a bit of froth. Matcha is a premium green tea powder from Japan which is abundant in health benefits.

What Is Matcha Tea?

Matcha tea is obtained from pure Gyokuro leaves which are shaded below special mats for three weeks before being picked off. This process causes the plants to produce more chlorophyll, which in turn boosts its nutritional profile.

Steeped Matcha contains 10 times the antioxidants and polyphenols of regular teas, 9 times the beta-carotene of spinach, 4 times the beta-carotene of carrots, and 2 times the antioxidants of glass of red wine.

Matcha Tea Benefits

1.      Fights Cancer

Matcha contains 100 times more epigallocatechin gallate (EGCG) than other teas. EGCG is an effective cancer chemopreventive polyphenol which has been found to work against ovarian, lung, prostate, and breast cancer.

2.      Boosts Metabolism

Matcha is widely used as pre-workout supplement due to its ability to boost energy and focus in the gym. It has been scientifically shown that drinking matcha tea prior workout increases fat loss and helps lose 25 percent more weight.

3.      Supplies Energy

Matcha releases caffeine slowly, over the course of several hours. This means that it ensures feeling energized all day, unlike coffee which releases all at once. It also contains L-theanine, a compound which improves focus.

According to a recent study,  “. . . taken throughout the day [green tea] significantly benefit speed of perception and more consistent levels of simple task performance. L-theanine appears to antagonize the stimulatory effects of caffeine by decreasing seratonin levels that have been artificially elevated by caffeine.”

4.      Supports Skin Health

The polyphenols found in matcha contain anti-inflammatory and anticancer properties which help prevent development and growth of skin tumors. What`s more, it has been found to positively affect the skin while preventing premature aging and UV damage.

5.      Fights Stress

L-theanine found in matcha increases alpha brain wave activity, thus promoting relaxation. According to a study published in the American Journal of Health-System Pharmacy, “increased alpha activity in the brain induced by L-theanine has been associated with increased creativity, increased performance under stress, and improved learning and concentration as well as decreased anxiety.”

6.      Improves Memory Function

As reported in a study provided by the Nation Institute of Health,  “Our findings provide first evidence for the putative beneficial effect of green tea on cognitive functioning, in particular, on working memory processing at the neural system level by suggesting changes in short-term plasticity of parieto-frontal brain connections.”

7.      Boosts Immunity

The EGCG mentioned above cause higher production of the immune system`s first line of defense, called regulatory T cells. As reported by Science Daily, “Epigenetic regulation can be potentially exploited in generating suppressive regulatory T cells for therapeutic purposes, and is of significant clinical importance for the suppression of autoimmune diseases.”

8.      Lowers Cholesterol

It has been scientifically shown that matcha tea lowers total cholesterol and raise good cholesterol, which in turn helps prevent coronary heart disease.

Many studies confirm that drinking green tea positively affects endothelial function, which promotes proper blood flow.

9.      Controls Diabetes

Matcha tea has been used to control blood sugar levels and animal studies have found that drinking green tea on a regular basis helps prevent development of type 1 diabetes and slow down its progression, if it has already developed

How to Prepare Matcha Tea?

Here`s what you will need:

• Medium-sized bowl
• Measuring spoon
• Strainer
• Matcha whisk
• Matcha powder

Directions:

Boil a cup of water to 180 °F.  Fill the bowl with water and leave it for a couple of minutes before emptying it. Spoon the matcha into the strainer, add ¼ to ½ tbsp of hot water, and whisk well. Add 2-3 oz of hot water to the bowl and whish fast, making sure you don’t touch the bottom of the bowl. Once the tea is covered in bubbles, move around to break the big ones.

source: http://besthealthyguide.com

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