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The Keto Diet Plan For Beginners (PART 1)

The Keto Diet Plan For Beginners (PART 1)

When it comes to dieting, it seems that there’s a new one every week when some celebrity shares their secret diet plan that has a foreign sounding name and helps them stay in shape. But one diet has continued to endure and genuinely seems to work for many people. The ketosis diet has become popular because of its straightforward approach, and reliance on foods that are truly healthy for you.

At Axis Labs, we’re advocates for the keto diet, it’s why we offer products like KETORUSH, and Fat Bomb. We’re also advocates of making informed decisions about your health and wellness, so we’re proud to present this two-part series on the ketogenic diet!

What is Ketosis?

Your body derives energy from a variety of places, namely carbohydrates, fats, and proteins found in your food. It will first and foremost turn to easy sources of energy like carbohydrates. But when your body doesn’t have a ready source of carbohydrates to burn, it instead turns to fats. When your body starts burning fats, it enters a state of ketosis. While it might sound like a product or additive, ketosis is actually a natural part of your metabolic process. As your body breaks down the fats you’ve provided it, an acid called ketones is produced. Your body uses ketones as the main source of energy instead of carbs. This shift from burning carbs to fats for energy means that you’re burning fat at a much higher rate than you were previously. This means that you can achieve your weight loss goals faster.

Why is it so Popular?

There’s no denying that the ketogenic diet has enjoyed its share of the spotlight in recent years, it has been around much longer than many realize. The first proposal of this diet was actually in 1921 by physician Russel Wilder at the Mayo Clinic. Wilder was interested in using diet to address inflammation and epilepsy in children and adults. Since then, there have been various versions of the diet, but the keto diet of today is the most refined, and hopefully, effective iteration. Perhaps the main reason the diet is so popular today is that it's easy to understand: enjoy a low-carb, high-fat diet and avoid processed foods. Indeed, many people enjoy the ketogenic diet because it doesn’t require them to completely overhaul their eating habits. Of course, the promise of the keto diet has much to do with its popularity. Your body has the potential to become a fat burning machine, jumpstarting your metabolism, stabilizing your blood sugar, and even improving your brain function. What’s not to like about those results?

4 Quick Tips to Get Started

If you’re interested in the ketogenic diet, you’re likely looking for ways to get started fast. Fortunately, you may be able to coax your body into ketosis fairly quickly if you follow some of these tips.

#1: Cut Carbs

This is, of course, the whole point of the diet, so starting here is your best bet for seeing results fairly quickly. It’s estimated that 45 to 65 percent of the average American diet is made up of carbohydrates. That means that most people are consuming 225 to 325 grams of carbs every day. To enter ketosis more quickly, the ketogenic diet requires that you limit your intake of carbs to just 25-50 grams per day. Any more, and you can actually throw your body out of ketosis. To visualize 50 grams of carbs, that’s about three small slices of bread, a banana, or a pear. Things like fruits are unexpected sources of carbs.

#2: Limit Protein Intake

Your body makes use of proteins to build and maintain strong, powerful muscles. It also uses proteins to repair your body’s tissues, produce hormones and enzymes, and much more. However, on the keto diet, you’ll want to reduce the amount of protein you ingest. Followers of the ketogenic diet aim to make protein only about 20 percent of their daily calorie intake. But the goal here is to not deprive your body of the nutrients it needs to stay healthy. Instead, reducing proteins actually limits any chances your body has to turn excess proteins into carbohydrates through a process called gluconeogenesis. Those newfound carbs can then force your body out of its state of ketosis.

#3: Practice Fasting

Fasting is a great way to help your body enter into ketosis. Many naturally jump to the conclusion that fasting means not eating anything at all. That’s not always a healthy choice. Instead, being selective in when you eat allows you to fast throughout the day. For instance, some ketogenic diet followers eat during an eight hour period in the day. The next 16 hours of the day, they don’t eat. Another way to do this is to follow a low-calorie diet in addition to the keto diet. This means that men might limit their calories to about 1,500 per day, and women limit to 1,200. By fasting or consuming fewer calories, your body relies on its stored fat to offer you the energy you need.

#4: Use Keto Supplements

Of course, sometimes we could all use a little help on our diet. That’s where keto supplements come into play. These supplements are formulated to help you enter ketosis and stay there, even if you have more than your daily limit of carbs. That’s because they make use of a compound called exogenous ketones. These are another form of the ketone beta-hydroxybutyrate (BHB) that your body naturally produces on it’s on. Studies have found that the exogenous ketones found in keto supplements don’t directly burn fat, but help in other ways. Instead, they work as appetite suppressants and diminish our hunger hormones. The use of exogenous ketones has also been shown to lower blood sugar levels, which can be helpful for those with Type 2 diabetes who are following the keto diet.

axis labs keto guide for beginners

Stay Tuned for Part 2

There’s more to the ketogenic diet than a few fast tips. To find success in this diet, you need to be aware of what foods you can enjoy and which you avoid. You’ll always want to know what you’re getting yourself into. Fortunately, the writers at Axis Labs will outline all of that in our next blog post. Until then, make sure to check out our line of keto products and supplements. Designed with your healthy lifestyle and ketogenic diet in mind, we use quality and proven ingredients, like exogenous ketones to create products that help you meet your health and wellness goals. Order today!

HIIT: Worth the Hype?

Get HIIT High Intensity Interval Training Weight Fat Loss Axis Labs Athletic Majority Blog

Let's admit it, regardless how much you love working out or hitting the gym every day, it's simply not practical to invest tons of time slaving away on a cardio apparatus. The majority of people lead hectic, time-constrained lives beyond their fitness regimen and have to get as much done as possible in a minimal time-frame when it pertains to cardio.

Naturally, you might ask, "Do I really need to invest hours strolling on a treadmill to lose body fat?" Frankly, no. If anything, doing hours upon hours of low-intensity cardio is less efficacious for sustainable weight/fat loss than ramping up the intensity and giving your all for a shorter time span.

For many individuals, high-intensity interval training (HIIT) is the solution to their ongoing struggle to lose fat rapidly (and keep it off). Basically, HIIT is a type of training that significantly cuts the total amount of time you spend doing cardio while simultaneously enhancing your fat loss. Pretty awesome, right? So what’s the catch? Well, it’s not a walk in the park (no pun intended).

Let’s make it clear right now, HIIT is hard; your muscles will burn and you will be gasping for air. The good news is that the workouts are very brief, and the payoff is well worth it.

With that in mind, continue reading as we have a look at the promising scientific findings behind HIIT for fat loss and how you can incorporate it into your workout routine for results (while saving time)!

Advantages of High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is any kind of workout where you push yourself as intensely as you can beyond your lactic acid threshold. This forces your body to depend on the anaerobic metabolic process (because oxygen is lacking) and you wind up taxing a range of energy systems in your body. To give a real-world example of this, imagine sprinting 200 meters as fast as you possibly can. Assuming you’re not Usain Bolt, chances are that around the 100-meter mark your legs feel like they’re on fire. (That’s the sensation you experience when lactic acid is flooding your leg muscles, which is precisely the goal of HIIT.)

in turn, HIIT generates a range of advantageous metabolic outcomes that routine low-intensity cardio (like an easy bike ride) does not. Even better, research suggests that HIIT is an extremely effective method to improve fat loss, mostly due to a physiological phenomenon known as excess post-exercise oxygen consumption (EPOC).

Essentially, after performing HIIT, your body works harder to make up for an ongoing oxygen deficit and burns more calories at rest. This metabolic boost does not happen when doing a low-intensity workout like walking on the treadmill; truthfully, low-intensity cardio can have the inverse effect (i.e. your body reduces its metabolic rate at rest to make up for all the calories burned throughout workout). Essentially, with low-intensity cardio, you may be burning more calories during training than you will with HIIT, but over time you actually burn less.

Furthermore, HIIT is much less time consuming than investing hours on a treadmill or other cardio apparatus. Frankly, it should be rather apparent that doing a sprint workout for cardio is far more effective than half-heartedly strolling, while watching Netflix on the treadmill.

The research-backed advantages of HIIT:

  • Boosts resting metabolic rate
  • Encourages sustainable fat loss
  • Enhances blood lipid values
  • Promotes healthy cardiovascular function
  • Increases your insulin sensitivity

So you can see why doing HIIT over conventional low-intensity, long-duration forms of cardio is far more useful in regards to enhancing your general health and dramatically increasing weight loss. (And as previously mentioned, in much less time!)

Regretfully, the majority of gym-goers feel that the best method to cut fat and attain a lean physique is to invest hours toiling away on the treadmill.

Don’t worry, though. We have an effective, time-saving HIIT routine that you can start right now!

Time-Saving HIIT Routine for Fat Loss

Tabata training is a particular type of HIIT created by the Japanese doctor Dr. Izumi Tabata; basically, it's a four-minute training routine where you go all out for 20 seconds followed by 10 seconds of rest/recovery (the sprint-recover cycle is done 8 times total).

Guidelines

Keep in mind: HIIT can be done either on a cardio apparatus of your choosing (preferably a stationary bike or elliptical) or in an open area if you wish to do free sprints.

  1. Start by warming up your core temperature with some light cardio for three to five minutes. (Nothing too strenuous, just loosen up your joints and get a sweat going.
  2. Now ramp up the intensity by sprinting/exerting yourself as hard as possible for 20-second intervals. Remember: This is the hard part and it will burn. Do not fret, however, you can relax later!
  3. When you finish sprinting, begin some active rest (i.e. easy pedaling/strides) for 10 seconds and prepare yourself for the next 20-second sprint/interval. Repeat this procedure as much as 10 times and voila! You are already done!
  4. Amazing, isn’t it? Just 4 minutes and you’re torching fat!
  5. BONUS: If you want, you can perform 20-25 minutes of steady-state cardio after you finish the HIIT; this will help burn free fatty acids that you liberated during the sprints.

**We recommend taking one serving of SynthaLean about 30 minutes prior to your HIIT sessions for maximum fat loss.

Wrap-up

Do not succumb to the theory that you have to spend hours on a cardio machine every week just to lose fat. The more HIIT you include in your workout regimen, the leaner and more explosive your body will be; it will empower you and save tons of time.

Alysha’s Pumpkin Pie Chia Pudding

Alysha’s Pumpkin Pie Chia Pudding

 
The other night I was craving something sweet, like attack of the pumpkin spice everything! So I threw some things from the pantry together and made what is now one of my favorite clean cheat recipes!
I love this…

The post Alysha’s Pumpkin Pie Chia Pudding appeared first on Athletic Majority by Axis Labs.

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