Keto Activate: A Guide To Using This Supplement

The ketogenic diet is a low-carb, high-fat diet that has gained popularity in recent years for its weight loss benefits. To enter ketosis, a metabolic state where the body uses fat instead of glucose as its main energy source, it is recommended to reduce carbohydrate intake to 20-50 grams per day, increase healthy fat intake, and engage in regular exercise. While it typically takes 2-4 days to enter ketosis, some people may take longer depending on factors such as physical activity level, age, and metabolism. It is important to note that remaining in ketosis for prolonged periods may have adverse effects, and anyone considering the keto diet should consult a healthcare professional beforehand.

Fasting

Intermittent fasting is an eating pattern that involves cycling between periods of fasting and normal eating. It is often used as a weight loss technique, but it has been shown to have other health benefits, such as reducing inflammation and improving brain function and blood sugar control.

Intermittent fasting can be an effective way to reach ketosis, as it helps the body shift its fuel source from carbohydrates to fats. During fasting, insulin levels and glycogen stores decrease, leading the body to start burning fat for fuel.

There are several different types of intermittent fasting routines, including the 5:2 method, the Warrior Diet, alternate-day fasting, and the most popular, the 16/8 method. The 16/8 method involves eating during an eight-hour window and then fasting for the remaining 16 hours of the day.

While intermittent fasting can be a safe and effective way to reach ketosis, it is not necessary for everyone. Some people may find it too difficult or experience adverse reactions such as overeating on non-fasting days, irritability, and fatigue. It is important to consult a healthcare professional before starting any new diet, especially those with certain health conditions, such as diabetes or heart disease.

In addition to intermittent fasting, there are other strategies that can help one reach ketosis. These include minimizing carbohydrate consumption, increasing physical activity, consuming more healthy fats, and testing ketone levels.

Exercise

• Increase your physical activity: The more active you are, the more fuel your body needs. Exercise helps deplete your body's glycogen stores, which are normally replenished when you eat carbs. By minimising your carb intake, you encourage your body to turn to fat as a source of fuel instead.
• Incorporate low-intensity steady-state (LISS) cardio: Most people new to the keto diet find LISS cardio, such as walking, running, cycling, or swimming, more tolerable than high-intensity interval training (HIIT). LISS cardio reduces total body fat and improves fat distribution more effectively than HIIT. It is also easier to recover from.
• Try resistance training: If you want to build muscle while on keto, incorporate strength exercises like weightlifting, squats, and push-ups. Resistance training can help preserve and increase muscle mass, which leads to a higher resting metabolic rate and increased calorie burn even when resting.
• Reach a fat-adapted state: To be able to do HIIT exercises while in ketosis, you need to reach a fat-adapted state. This means consistently keeping your carb intake to 30-50 grams or lower for several weeks so that your body burns fat more effectively.
• Consume carbs strategically: Since the keto diet limits carbs, you can consume carbs around your exercise session to boost your performance. For example, eat half of your daily carb allowance before your workout and the other half as part of your post-workout recovery.
• Be mindful of your protein intake: Make sure you're consuming enough protein, especially if you're doing resistance training. You may need to increase your protein intake on keto to promote muscle synthesis and tissue repair.
• Listen to your body: If you're always short on time or not feeling well, remember that you don't have to force yourself to exercise every day. There are other ways to maximise weight loss on keto, such as intermittent fasting or minimising snacking between meals.

Reduce carbs

Reducing your carbohydrate intake is the most important factor in entering ketosis. The ketogenic diet is a very low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically cutting down on carbohydrates and replacing them with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

To enter ketosis, you should limit your daily carb consumption to around 20 to 50 grams. However, the exact limit can vary from person to person, and some people may need to restrict their net carb intake to fewer than 20 grams per day. It's important to note that this process can take some time, and you may experience fatigue during the adjustment period.

When reducing your carb intake, it's crucial to avoid or limit the following types of foods:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Unhealthy fats: Processed vegetable oils, mayonnaise, etc.
• Alcohol: Beer, wine, liquor, mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Additionally, be mindful of hidden carb sources, such as certain condiment ingredients. Sauces and dressings are often high in carbs, so it's important to check labels and make informed choices.

While reducing carbs is essential, it's also crucial to replace those carbs with healthy fats. Aim for healthy fat sources, such as fatty fish (like salmon), olive oil, and avocado oil. These foods will help boost your ketone levels and facilitate the transition into ketosis.

Increase healthy fat intake

When following the keto diet, it's important to remember that not all fats are created equal. While the keto diet is centered around limiting your carb intake and increasing your healthy fats, it's crucial to choose fats from nutrient-dense, whole foods and avoid those that come from ultra-processed oils, meats, and fried foods.

Types of Healthy Fats

Polyunsaturated Fats

Polyunsaturated fats, including omega-3 and omega-6 fatty acids, are essential fats that your body cannot produce on its own. They are typically found in high-fat foods like fatty fish, nuts, and seeds. A diet rich in polyunsaturated fats has been linked to several health benefits.

Monounsaturated Fats

Monounsaturated fats are another type of healthy fat found in plant-based foods and oils such as nuts, olive oil, and avocado oil. Consuming monounsaturated fats may contribute to healthy blood cholesterol levels and offer various other health benefits.

Healthy Fat Sources

• Fatty fish: Salmon, tuna, mackerel, sardines, and anchovies are excellent sources of heart-healthy omega-3 fats and high-quality protein.
• Avocados and avocado oil: Avocados provide healthy fats along with fiber and essential vitamins and minerals. They are versatile and can be added to smoothies, salads, sandwiches, and dips.
• Nuts and seeds: Nuts and seeds, such as almonds, walnuts, pistachios, and sunflower seeds, are great for boosting your intake of healthy fats, plant-based protein, and fiber. They can be added to salads, snacks, smoothies, and even crusts for pies.
• Plant-based oils: Oils like olive oil, avocado oil, and walnut oil are healthy choices to cook with or to use as a base for dressings and marinades.
• Full-fat dairy: Full-fat dairy products like heavy cream, full-fat yogurt, and whole milk (while limiting lactose) can be included in smoothies or used in various recipes.
• Coconut products: Coconut oil, coconut cream, and coconut flakes are good sources of saturated fat. Coconut milk can be used in curries, and coconut oil is great for roasting vegetables.

Tips for Increasing Healthy Fat Intake

• Use multiple fat sources at each meal: Try to incorporate fats from a variety of sources at each meal. For example, add a fried egg and melted cheese to avocado toast, or roast vegetables with olive oil and a sprinkle of nuts.
• Dunk veggies in high-fat dips: Dip low-carb veggies like celery or cucumber in creamy dips made with healthy oils like olive oil or avocado oil.
• Roast vegetables in oil: Generously drizzle healthy oils like olive oil over vegetables and roast them in a high-heat oven.
• Sprinkle in nuts and seeds: Add nuts and seeds to granola, oatmeal, salads, or vegetable dishes for some extra healthy fats. They can also be blended into smoothies or used in energy bites.
• Whip up a full-fat dairy smoothie: Combine full-fat dairy with nut butters and low-carb fruits to make a delicious and nutritious smoothie.
• Add shredded coconut to snacks and sweets: Coconuts are high in healthy fats, so add shredded coconut to trail mixes, smoothies, or desserts.
• Load up on avocado: Avocados are versatile and packed with healthy monounsaturated fats. Include them in sandwiches, wraps, smoothies, omelets, or guacamole.

Test ketone levels

Testing your ketone levels is important for people with diabetes to prevent diabetic ketoacidosis (DKA), a medical emergency. It is also useful for people on the keto diet to confirm they are in ketosis.

There are three ways to test ketone levels: through your blood, breath, and urine. Blood ketone testing is the most accurate way to measure your ketone levels. It directly checks beta-hydroxybutyrate (BHB), the most abundant ketone. To test your blood ketone levels, you need a ketone blood meter and blood test strips. The meter is a small plastic device that fits in the palm of your hand, and you can find one at most drug stores or online. Here is how to test your blood ketone levels:

• Prepare the test kit.
• Wash and dry your hands or cleanse your finger using an alcohol swab.
• Insert a test strip into the ketone meter.
• Prick the side of your finger using the lancing device.
• Place a drop of blood on the test strip and wait 10 seconds to get the final reading.

Urine strips are a convenient and affordable way to determine increased ketone levels. You can purchase them at any local pharmacy. Checking your urine ketones may be done in the early morning or a few hours after dinner time. Here is how to test your urine ketone levels:

• Prepare the materials needed (the test strip and a clean or sterile specimen container).
• Collect a fresh urine sample in the container.
• Dip the end of the strip (with the reactive pad) into your urine specimen.
• Wait for about 40 seconds.
• Check and match the colour of the reactive pad with the colour chart on the bottle container of the strips or the test kit wrapper.

Breath testing is one of the newest ways to measure your ketone levels. It measures acetone, the least abundant ketone that is exhaled through your breath. As a general rule, the more acetone is in your breath, the deeper you are in ketosis. Like urine testing, breath testing is convenient and non-invasive.

Frequently asked questions