Keto Engaged: A Guide To Getting Started And Staying Motivated

Keto Engaged is a weight loss supplement that is marketed as an effective way to lose weight. It is a keto-based diet pill that claims to increase the rate of metabolism in the body through ketosis, a process that forces the body to use fat compounds to produce energy instead of carbohydrates. The product is only available for purchase directly from the company's website. While it promises to help with weight management, increase energy levels, and reduce anxiety, there are concerns about the lack of independent reviews and potential side effects. It is important to carefully consider the available information and consult a healthcare professional before taking any supplements.

Eat more healthy fats

The keto diet is a high-fat, low-carbohydrate diet that can be an effective way to lose weight and improve your health. On the keto diet, fats should make up around 70% of your total calorie intake.

• Enjoy fatty fish like salmon, tuna, mackerel, sardines, and anchovies.. These fish are rich in heart-healthy omega-3 fatty acids and can be a great addition to your keto meals.
• Avocados and avocado oil are excellent sources of healthy monounsaturated fats. They also provide fiber and essential vitamins and minerals. Add avocado to your meals or use avocado oil for cooking.
• Nuts and seeds are a great way to boost your intake of healthy fats, plant-based protein, and fiber. Try adding a variety of nuts and seeds like almonds, walnuts, and pumpkin seeds to your diet.
• Olive oil is another healthy fat option for the keto diet. It is rich in monounsaturated fats and can be used for light sautéing, dressings, or drizzling over cooked meats or vegetables.
• Coconut products, such as coconut oil, coconut cream, and coconut flakes, are high in saturated fat but can be included in moderation as part of a healthy keto diet.
• Full-fat dairy products like Greek yogurt, cream, and cheese are also good sources of fat on the keto diet. Just be mindful of the carb content in dairy products.

Remember to choose healthy fats and avoid unhealthy sources of fat like excessive amounts of bacon and butter. By incorporating a variety of healthy fats into your meals, you can ensure you're getting enough fat on the keto diet.

Exercise more

Exercise and the keto diet can be compatible, but it's important to understand that your body will respond differently as you are fuelling it in a completely new way. Your body will need to adapt to using fat as its main energy source, rather than carbohydrates.

Understanding Ketosis

Ketosis is the metabolic state in which your body uses fat for fuel instead of carbohydrates. This is achieved by drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into ketosis, where it becomes very efficient at burning fat for energy.

The Transition Period

The beginning of the keto diet is the hardest part. Transitioning from burning glucose to burning ketones can be challenging, and you may experience symptoms of the ""keto flu", including exhaustion, brain fog, muscle cramping, and irritability. To minimise these symptoms, it's best to focus on lower-intensity workouts during the first week or two of your transition. Light to moderate exercise at the beginning will help deplete your glycogen stores more quickly and help you reach ketosis faster. Some recommended exercises during this period include:

• Walking
• Yoga
• Rowing
• Light biking
• Stretching
• Stability work (e.g. balance exercises and core training)

Choosing the Right Types of Exercise

Once you are fully keto-adapted, you can gradually increase the intensity of your workouts. However, it's important to know that certain demanding physical activities still require glucose to fuel your muscles. The sweet spot for exercises are those that can be performed at a high intensity for fewer than 30 seconds or a moderate intensity for more than 2 minutes.

• High-intensity interval training (HIIT): Keep the work intervals under 10 seconds and allow for a 3-minute rest between sets.
• Weight lifting: Focus on exercises that engage large muscle groups, such as squats, lunges, overhead press, pull-ups, and bench press. Aim for 5 to 8 reps at a time for 3 or 4 sets with at least three minutes of rest between sets.
• Brisk walking
• Moderate biking
• Jogging
• Swimming
• Yoga

Adjusting Your Macros for Exercise

To ensure optimal performance while exercising on the keto diet, you may need to adjust your macronutrient intake. Here are some tips:

• Protein: Aim for between 1.4 and 2 grams of protein per kilogram, or between 0.6 and 0.9 grams per pound of body weight. If you are exercising regularly, distribute your protein intake throughout the day and consume a little more immediately after your workouts to reduce muscle loss.
• Carbohydrates: If you are highly active, you may be able to increase your carb intake above the general keto recommendation of 20-35 grams per day. Try the targeted ketogenic diet approach by consuming 25-50 grams of easy-to-digest carbs 30 minutes before working out. Alternatively, try the cyclical ketogenic diet, which involves 5 or 6 days of strict keto followed by 1 or 2 days of carbohydrate refeeding.
• Fat: Ensure that around 70% of your daily calories are coming from fat. If you are aiming for fat loss, reduce your fat consumption while maintaining your protein intake. If you are aiming for muscle gain, increase your fat intake to create a calorie surplus.

Supplements

Consider taking supplements such as MCT oil or exogenous ketones to help your body produce ketones and burn fat more efficiently. Creatine supplements can also be beneficial for weight lifting and high-intensity exercises.

Cardio on the Keto Diet

Cardio exercises such as jogging, swimming, and cycling are well-suited for the keto diet as they can be performed at a moderate intensity, allowing your body to maximise its use of fat as the main energy source.

Tips for Success

• Start slowly: If you are new to the keto diet, begin with lower-intensity exercises and gradually increase the intensity as your body adapts.
• Listen to your body: Understand the signals your body is sending and adjust your workouts and diet accordingly.
• Plan your meals: Consider working with a nutritionist or dietitian to create a meal plan that suits your needs and exercise goals.
• Stay hydrated: Drinking plenty of water can help reduce muscle cramping.
• Get enough rest: Allow your body to rest and recover, especially during the transition period.

Combining exercise with the keto diet can maximise the health benefits and weight loss potential of the diet while helping you maintain lean body mass. It's important to tailor your exercise routine and dietary intake to your specific needs and goals.

Try fasting

Intermittent fasting is an eating pattern that involves cycling between periods of eating and fasting. It is often used in conjunction with the keto diet to enhance weight loss and improve health.

There are several different intermittent fasting methods, but the most common is the 16/8 method, which involves eating during an eight-hour window and fasting for the remaining 16 hours of the day. Other popular methods include the 5:2 method, alternate-day fasting, and whole-day fasting.

Intermittent fasting offers several potential benefits, including weight loss, improved cardiovascular health, reduced inflammation, and better blood sugar control. It can also help to boost metabolism and increase fat burning.

When combining intermittent fasting with the keto diet, it is important to ensure you are still consuming enough healthy fats, proteins, and low-carb vegetables during your eating window. This will help you stay nourished and satisfied while in a fasted state.

• Start with a shorter fasting window: If you are new to intermittent fasting, it is best to start with a shorter fasting window, such as 12 hours, and gradually increase the duration as you become more comfortable.
• Stay hydrated: Drink plenty of water during your fast, and consider adding electrolytes if you are fasting for longer periods. Avoid adding anything to your water that contains calories, as this may break your fast.
• Plan your meals: Decide what you will eat during your eating window ahead of time to ensure you are getting enough nutrients and staying within your desired calorie intake.
• Avoid processed foods: Stick to whole, unprocessed foods during your eating window. Avoid breaking your fast with processed or high-carb foods, as this can hinder the benefits of fasting.
• Be mindful of side effects: Intermittent fasting is generally safe for most healthy individuals, but it can cause side effects such as mild hunger, weakness, and digestive issues. If you experience any negative side effects, stop the fast and consult with your healthcare provider.
• Consult your healthcare provider: Before starting intermittent fasting, especially if you have any health concerns or are taking medications, it is important to consult with your healthcare provider to ensure it is safe for you.

Eat fewer carbs

Keto Engaged is a weight management supplement that can be used by both men and women. It is designed to boost energy, suppress appetite, and reduce anxiety, among other benefits. The supplement contains BHB (beta-hydroxybutyrate), vitamins, and minerals, which are beneficial for losing weight and burning stored fat.

To get the most out of Keto Engaged and other ketogenic approaches, it is important to understand the role of carbohydrates in the body and how reducing carb intake can impact health and weight loss. Here are some detailed instructions on how to eat fewer carbs:

• Curb your intake of sugar-sweetened drinks: Regular consumption of sugary drinks like soda and sweetened iced tea can contribute to a high intake of simple carbohydrates. These drinks can cause a rapid rise in blood sugar and insulin levels and are associated with an increased risk of type 2 diabetes. Opt for flavored seltzers or water instead.
• Cut back on refined grain bread: White bread and other refined grain products have a higher chance of spiking blood sugar levels due to their lower fiber content. Choose whole grain bread in moderation or reduce your daily bread intake.
• Reevaluate fruit juice: Fruit juice, like sugar-sweetened beverages, is high in fructose and simple carbs. It can cause a spike in blood sugar levels, especially in people with diabetes. Opt for a piece of whole fruit instead, as it contains fiber that can help manage blood sugar spikes.
• Choose lower-carb snacks: Snacks like chips, pretzels, and crackers are often high in carbs and low in protein and fiber, making it easy to overeat. Opt for snacks like nuts, cheese, and eggs, which are lower in carbs and higher in protein and healthy fats.
• Start your day with lower-carb breakfast options: Breakfast cereals and granola can be high in simple carbs and added sugar. Choose eggs or other low-carb options like low-sugar yogurt, crustless quiche, or nut butter on celery sticks.
• Use sugar alternatives: Sweetening your coffee or tea with sugar or honey can add extra carbs to your diet. Try sugar alternatives like stevia, erythritol, or xylitol, which are low in carbs and may have additional health benefits.
• Be mindful of the carb content of restaurant meals: When eating out, be mindful that meat or fish dishes often come with a starchy side like potatoes or rice, adding extra carbs to your meal. Consider ordering extra vegetables or a side salad instead, and take home any uneaten carbs.
• Substitute alternative flours for white flour: White flour is a refined grain that has been stripped of fiber and nutrients. It can cause insulin spikes, especially in people with type 2 diabetes. Try using whole grain flour or alternative flours like coconut or almond flour, which tend to be lower in carbs.
• Emphasize non-starchy vegetables: Focus on non-starchy vegetables like artichokes, asparagus, broccoli, carrots, mushrooms, and tomatoes. These provide valuable nutrients, fiber, and phytochemicals while keeping your carb intake lower.
• Focus on high-protein foods: Protein increases satiety, helps you feel fuller longer, and may reduce overall calorie intake. Include high-protein foods like meat, fish, eggs, dairy, and nuts in your meals to stay satisfied and support weight loss.
• Supplement with healthier fats: When reducing carb intake, you may find yourself eating more protein and fat. Focus on healthier fats like fatty fish, nuts, seeds, olive oil, and dairy, which have been linked to various health benefits.
• Pay attention to food labels: Reading food labels is essential for understanding the carb content of packaged foods. Pay attention to serving sizes, especially for foods that may be higher in sugar and have smaller serving sizes than typically consumed.
• Count carbs with a nutrition tracker: Using a nutrition tracker app or online program can help you monitor and fine-tune your carb intake. These tools automatically calculate carb and nutrient intake, making it easier to stay on track.

Eat more protein

Protein is an essential macronutrient with a wide range of functions in the body. It is made up of amino acids, which are the building blocks of life and are crucial for various bodily processes. When following a keto diet, it is important to ensure adequate protein intake to support these functions and maintain overall health.

Benefits of Eating More Protein

Creation of Key Enzymes and Hormones:

Protein is essential for the formation of enzymes and hormones that regulate various bodily functions. These include hormones that control metabolism, reproduction, digestion, and growth.

Muscle Growth and Repair:

Protein is crucial for muscle growth and repair, helping to build and maintain lean muscle mass. This is especially important for individuals looking to maintain or gain muscle mass while losing weight.

Supporting Healthy Bones and Joints:

Protein plays a vital role in maintaining bone and joint health, keeping them strong and flexible. This is particularly beneficial for older adults aiming to stay active and prevent fractures.

Promoting Healthy Skin, Hair, and Nails:

Adequate protein intake contributes to the health of your skin, hair, and nails, promoting their growth and overall appearance.

Maintaining pH of Blood and Bodily Fluids:

Protein helps regulate the pH levels in the body, ensuring they remain within a healthy range for optimal bodily functions.

Supporting Immune Function:

Protein is essential for a strong immune system, as it provides the body with the necessary tools to fight off infections and diseases.

The recommended protein intake on a keto diet can vary depending on individual factors such as activity level, weight loss goals, and overall health. A common guideline is to consume 20-30% of your calories from protein. However, some experts suggest a more personalised approach, recommending 1.2-2.0 grams of protein per kilogram of body weight. This range can be adjusted based on factors such as activity level and weight loss goals.

High-Protein Keto-Friendly Foods:

• Meats: beef, chicken, pork, fish, shellfish, etc.
• Eggs: chicken, quail, duck, etc.
• Dairy: cheese, plain Greek yoghurt, cottage cheese
• Nuts and seeds: peanuts, macadamia nuts, walnuts, chia seeds, etc.
• Protein supplements: protein powders, shakes

Tips for Increasing Protein Intake:

• Use a food scale or tracking app to ensure you're meeting your protein goals.
• Include a serving of protein at each meal, aiming for a portion size similar to a deck of cards.
• Spread your protein intake evenly throughout the day to ensure you're getting enough.
• Add nuts, seeds, or cheese as snacks or toppings to boost your protein intake.
• Increase your protein intake by adding an extra serving of meat or a protein shake to your daily routine.

Frequently asked questions