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The Keto Diet Plan For Beginners (Part 2)

The Keto Diet Plan For Beginners (Part 2)

Welcome back to Axis Labs’ two-part series on the keto diet plan for beginners. If you missed part one, you can find it here. To get you caught up, we covered what ketosis is and how it works to help you lose weight. We also explored why the diet is so popular and even offered four fast ways you can get your body to enter ketosis. In part two, we’ll explore some of the more technical sides of the ketogenic diet, as well as offer you some guiding principles on what to eat and how to maintain your health while on the ketogenic diet. Of course, you can always make your ketogenic diet journey easier by using our line of keto supplements, products that are designed to help you enter and maintain ketosis so you can burn fat faster and longer.

What does a Ketogenic Diet Look Like?

When it comes to following a ketogenic diet, it’s all about limiting carbs and increasing your fat intake. Ultimately, you want to lower your blood sugar and insulin levels, while focusing your body’s metabolism on the fats and ketones it has stored instead.

Low-Carb, High-Fat Diet

So what does a low-carb, high-fat diet look like? It’s actually pretty simple and doesn’t limit your culinary options all that much. You can readily divide it up into an "eat this, not that" type chart:

Foods That Fuel It

Your body craves healthy fats during ketosis, so you’ll want to offer it plenty of those. You should be consuming foods like:
  • Vegetables with low-carb concentrations, like tomatoes, onions, peppers, and other green vegetables
  • Butters and creams
  • Unprocessed cheeses
  • Eggs
  • Red and white meats like beef, chicken, and turkey
  • Salmon, trout, tuna, and mackerel
  • Nuts and seeds
  • Avocadoes
These foods offer your body the fats it needs to shift away from carbohydrates.

Foods to Avoid

Of course, while you’re offering your body all those delicious foods above, you’ll want to stay away from these equally delicious, but carb-rich foods:
  • Sugar laden foods like soda, fruit juice, cake, ice cream, candy, etc.
  • Most fruits, except for small portions of berries
  • Beans and legumes
  • Diet products and low-fat options, as these are often high in sugars
  • Alcohol
  • Vegetable oils, mayonnaise, and other processed oils
  • Grains and starches, like breads, rice, pasta, and cereal
  • Potatoes, carrots, and other root vegetables

These foods are all high in carbohydrates, and even small portions of them have the potential to knock your body’s metabolism out of ketosis and rely again on carbohydrates for energy. This can undo your careful work and keep you from losing weight as quickly as you want.

What You Need to Know

So after all of this, what do you really need to know about the ketogenic diet? Basically, the ketogenic diet requires some changes in your lifestyle, and your experience may differ from your friends and family who are also on the ketogenic diet.

What are the Downsides?

The ketogenic diet has a lot of promise for helping you reach your health and wellness goals, but that doesn’t mean that it is free of downsides or issues. Some people who are new to the diet, or aren’t offering their bodies enough healthy fats will experience something colloquially called "keto flu." Keto flu can leave you feeling nauseous, dizzy, and with stomach pains. It can make it difficult for some people to stay on the diet when they start to feel bad just a few days after starting the diet. Fortunately, the cure for keto flu is fairly easy. By following the ketogenic diet carefully, and offering your body the micronutrients it needs, you’ll transition smoothly from processing carbs for energy to fats. There’s also a process called "ketoacidosis" that occurs when your body takes ketosis too far. Essentially, ketones build up in your blood and they become acidic. Those with diabetes are vulnerable to developing ketoacidosis if they aren’t taking enough insulin while on a ketogenic diet. If left unchecked, ketoacidosis can lead to a coma or even death. This can be avoided, of course, by following your diet closely and working with your doctor to make sure that you’re taking your medications as directed and testing your blood sugar levels.

Keto Necessitates a Lifestyle Change

Like most diets, the ketogenic diet does require you to reevaluate your lifestyle a little bit. If you’re coming off a diet that’s rich in carbohydrates from fast food, junk food, snacks, and extra helpings of dessert, the "restricted" food choices in a ketogenic diet may come as a shock. Unlike other diets, keto requires a little more dedication and concentration than others. You can’t simply hop on and off the ketogenic diet when you feel like it, as it can actually confuse your metabolism, leading to increased weight gain. The ketogenic diet requires you to be diligent about what your eating and when.

Keto Takes Time and Your Experience May Vary

We all want to watch excess weight melt off our bodies, but until the researchers at Axis Labs develop the perfect formula for this process, you’ll have to stay patient and stay on the ketogenic diet. Don’t expect to start seeing dramatic weight loss right away. Not everyone is going to find weight loss success following the ketogenic diet, and they might have different levels of weight loss. That’s no reason to be discouraged, of course. In some cases, individuals may experience more pronounced weight loss when they first start the diet, but that is likely because they have more weight to lose. It’s also important to keep in mind that "slow and steady wins the race." Measured weight loss is more effective than rapid weight loss and is more likely to result in a permanent change in weight.

Keto Affects Your Workouts

As a leading researcher and provider of sports nutrition supplements, Axis Labs is focused on providing you products that help you make the most of your workout. However, the ketogenic diet can have an immediate impact on your workouts, and not always in a good way. When you first start the ketogenic diet, your body is still used to burning carbs for energy. When you take those away, your body has to scramble to find new sources of energy. Suddenly, the sets you used to rip through or the long runs you used to take are a little harder. Studies have found that new adopters of a keto diet experience a decline in their high-intensity workout performance. However, once you’re adjusted to the ketogenic diet, it can actually help improve your strength, endurance, and focus. One study found that utilizing exogenous ketones in your diet not only limits your body’s need for carbs, but also "increase post-exercise glycogen replenishment, decrease proteolysis, and act as metabolic modulators and signaling metabolites," which basically means that you can push your body harder, longer.

Axis Labs is Here to Support Your Ketogenic Lifestyle

Whether you’re a long-time follower of the ketogenic diet, or you’re just starting today, you can help your body enter and stay in ketosis with keto supplements and products available from Axis Labs. The result of careful research and development, our products, like KETORUSH and Fat Bomb, are uniquely designed to fit into your healthy lifestyle. Order your Axis Labs products today and start seeing results!

The Challenges Of The Ketogenic Diet

The Challenges Of The Ketogenic Diet

As the diets of Americans shift more and more toward a high-carb diet that relies on fast food, health-conscious individuals are looking for smart ways to stay fit and even lose weight through dieting. Given its recent explosion in popularity, many people are exploring the benefits of the ketogenic diet plan. Thanks to its simple requirements and structure, everyone from doctors to celebrities have hailed the keto diet as a fast and effective way to lose weight. While we here at Axis Labs are big fans of the keto diet, we’re also willing to admit that it’s not without its challenges. Let’s take a look at some of these challenges as well as ways you can overcome them.

Lower Levels of Energy

Given that more and more pre-packaged food is being spiked with sugar, it’s easier to understand why our bodies are so ready to burn carbohydrates before it burns fat. As you start the ketogenic diet, your body has to make the switch from burning carbs to burning fat. During this transitory period, you might feel like you’re more tired than you usually are. Periods of fatigue and weakness are common, as is a sense of brain fog. This is because your body is trying to reconfigure its metabolic processes and is looking for new stores of energy (fat). But you don’t have to suffer from fatigue while on the ketogenic diet. To ensure that you maintain your energy levels, prioritize hydration. You’ll also want to make sure that your diet is rich in the essential nutrients it needs, like ielectrolytes, magnesium, and potassium. An easy way to do this is to add a little salt to your meal, or having a cup of bone broth every now and then. While your diet plan will play a big part in maintaining your energy levels, good sleep hygiene is a vital part of being successful on the keto diet. In fact, we can’t stress enough how important it is to get eight hours of sleep every night, no matter what diet or exercise routine you’re following. Getting adequate sleep lowers your stress levels and keeps you from feeling more fatigued.

You Might Be Constipated

While no one likes to think about this challenge, it’s one worth discussing. The ketogenic diet means that you’re avoiding carbs, and that means you’re probably not getting the same amount of fiber as you used to. This dearth of fiber changes your digestion and can lead to constipation. You want to avoid constipation on the keto diet as much as possible. If you’re not having regular, healthy bowel movements, your body can’t stay in ketosis and your levels of stress hormones and blood sugar will rise, leading to weight gain. To overcome this challenge of the keto diet, you can take some pretty simple steps. First, make sure you’re getting enough water. As above, hydration keeps everything in your body functioning smoothly. You can also get your source of fiber through high-fiber, low-carb vegetables like leafy greens, avocado, and other cruciferous vegetables like broccoli. If push comes to shove and still nothing is moving, consider adding a digestive enzyme to your diet routine. Lipase, in particular, is a great way to break down the fats you’re eating.

Stress Can Impact Your Ability to Stay in Ketosis

Stress has a greater impact on our health than many people realize. Left unchecked, it can do more than cloud our mental clarity. Eventually, it can affect our physical health too. Unfortunately, your keto diet plan can also be affected by your stress levels. That’s because when our bodies are stressed, they release hormones that raise our blood sugar levels. These heightened levels are meant to help us in fight or flight situations. In short bursts, these increased stress hormones are helpful, but over the long-term, it only leads to lowered levels of ketones. If you’re in a stressful period of your life, you may find it difficult to maintain ketosis. The key then is to find ways to lower your stress levels and find a sense of calm in your life while on the keto diet. This can be a struggle for some, but is absolutely achievable. Remember to practice good self-care habits, like basic hygiene, connecting with the ones you love, addressing issues as soon as they arise, and of course, offering your body the healthy foods it needs. Living a less stressful life will not only allow you to find success on the keto diet, but will help ensure your long-term health and wellness.

Decreased Muscle Strength

This challenge is of particular concern for those who are regular gym-goers who take part in bodybuilding endeavors. Not only could you generally feel more tired on the keto diet, you may not feel as strong as you do normally. The change in diet means that your body has a harder time recovering from intense workouts as quickly. There is some research that also suggests that an increase in the level of ketones can also affect performance during high intensity workouts. But this potential weakness deters you from trying the keto diet. Instead, you can avoid this challenge by being careful about your diet. You’ll want to provide your body with enough protein it needs to repair your muscles, but not so much it kicks you out of ketosis. A good rule to follow to strike that balance is to consume 1.3 grams of protein per kilogram of your ideal body weight. If you’re worried about your sodium levels as well, try adding a quarter teaspoon of natural sea salt to a glass of water each day. These two steps should offer your body the nutrients and minerals it needs to repair itself normally, keeping your muscles healthy and strong. This period of temporary muscle weakness may necessitate that you take some time off from hard or particularly intense workouts. Low-intensity training is a great way to continue to exercise even when you aren’t feeling your strongest.

You Might Feel a Little Moody

Our diet affects many things about us, and that includes our mood. For those new to the keto diet plan, they might notice changes in their sleep patterns, feelings, and even behaviors. That’s because the hormones your body produces are being created in different levels and your neurotransmitters are reacting differently, all thanks to your new low-carb, high-fat diet. During the first few weeks of your keto diet, you might feel kinda blue and unmotivated. But don’t despair. This isn’t a sign that the diet isn’t working. It just means that your brain is adapting to the change in the source of energy you’re providing it. You can help bolster your mood by adding more magnesium to your diet through foods like avocados, salmon, and rich leafy greens. Beyond just food and vitamins, you can also improve your mood with exercise, quiet reflection, and talking through your feelings with your friends.

Keto Supplements For Your Healthy Lifestyle

The keto diet isn’t without its challenges, but they only serve to make the reward all the more satisfying. If you want to get the most out of your new diet plan, make sure to include Axis Labs’ line of keto products into your health and wellness routine. Made from proven ingredients, like exogenous ketones, our fat loss and keto products are second to none and are uniquely formulated to help you enter into ketosis more quickly, and stay there longer. Browse our products and order yours today!

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What Is Keto Flu?

What Is Keto Flu?

Here at Axis Labs, we’re fans of the ketosis diet. It’s obvious why. By cutting carbs and sugars, and eating more meats, natural fats, and vegetables, it’s helped some people lose weight and reach their fitness goals. By putting your body into a state of ketosis, your body becomes a fat burning machine, efficiently using the energy you provide it. However, the ketosis diet may not always be everything it’s cracked up to be. For some, after a few days on the ketosis diet, they start to experience what is colloquially called “keto flu.” But what is it? More importantly, how do you avoid it? As a leading provider of ketogenic products, like FAT BOMB, Axis Labs has spent a lot of time researching the ketogenic process and its effects. Let’s explore this phenomenon.

So, What is the Keto Flu?

For those new to the ketosis diet, or who are restarting the diet after a break, they may experience a suite of symptoms that leave them feeling sluggish and drained. Many have described these symptoms as akin to what many experience when they have the flu. The ketosis diet relies on you to cut your carbohydrate intake dramatically. By reducing the number of ready-to-burn carbs in your body, you are forcing your body to burn fat to give you energy. But your body undergoes changes when making the switch from burning glucose to burning fat. In some cases, your body may react by going into a sort of withdrawal from no longer having the readily available energy carbs provide.

What are the Symptoms of Keto Flu?

The symptoms of keto flu begin to appear anywhere from two to seven days after you begin a ketogenic diet plan. Those experiencing keto flu describe the following symptoms:
  • Headache and nausea
  • Chills and shivering
  • Dizziness, disorientation, confusion, and irritability
  • Insomnia
  • Sore muscles and fatigue
  • Difficulty focusing
  • Stomach pains
  • Intense sugar cravings

These symptoms make it very difficult for some people on a ketogenic diet to stay with the plan, as the symptoms can range in intensity from mild to severe. Typically, these symptoms last for about a week, but others have reported having these symptoms for longer than that. While the symptoms of keto flu may sound distressing, there are ways to reduce them, and even avoid them entirely.

Curing the Keto Flu

If you experience keto flu, it can keep you from your other healthcare and exercise routines. It’s best to follow these steps if you start to feel the keto flu taking hold

Stay Hydrated

Hydration is an important part of any diet, but especially so when you’re starting the ketosis diet. When you’re dehydrated, your keto flu symptoms could worsen. That’s because your body is shedding its water stores while in ketosis and you aren’t offering your body the micronutrients it needs to run properly. Without adequate hydration, you might experience intense cramping during the keto flu.

Replenish Your Electrolytes

When you switch from a carb-rich diet to one that lacks them entirely, your body’s balance of electrolytes may shift, and you may lose many of your electrolytes. As you start the keto diet, it’s important to offer your body the electrolytes it needs. You can do that easily by increasing your sodium intake. Alongside increasing your hydration, more sodium will help to prevent further water loss. The addition of magnesium keeps your body from cramping and experiencing headaches. Potassium ensures that your body’s vital functions, like heartbeat regulation, energy production, bladder control, and even body temperature control, all run smoothly. Calcium is necessary to help your heart keep beating and keep your bones strong.

Change Up Your Exercises

When you first start the ketosis diet, you may be tempted to continue with your vigorous gym sessions. While you might get away with this at first, you won’t be able to sustain that program while experiencing keto flu. While you start the ketosis diet, it’s important to recognize that your performance may change temporarily. To reduce the symptoms of keto flu, change your routines include more low-intensity aerobic exercises, like walking, swimming, or yoga. Your body naturally relies on fat stores during these kinds of exercises, so you’re compounding on the effects of your diet when you perform them. Also, taking it easy during your transition away from carbs helps your body decrease the symptoms of keto flu more quickly.

Increase Your Fats and Calories

It’s not uncommon for those new to the ketosis diet to not get enough fats or calories. Your body needs these resources in order to transition away from carbs successfully. Look for fats like grass-fed butter, coconut oil, eggs, extra virgin olive oil, avocados, fatty fish, and even lard and bacon fat. Your body will need these extra fats when it starts burning more fat. Additionally, you may need to simply eat more of these fats than you would ordinarily. Going no-carb, low-fat, and low-calorie may help you lose weight fast, but the resulting keto flu isn’t worth it.

Consider Using Exogenous Ketones

Keto flu is the result of your body becoming reliant on fats to create energy. Part of that process means using ketones to help create energy. You can add exogenous ketones to your morning routines to offer your body what it needs. Ketones can help your body adapt to the ketogenic process more quickly.

Preventing the Keto Flu

Of course, addressing keto flu is one thing, but avoiding it altogether is the preferred path for many. Fortunately, avoiding keto flu is easier than it sounds. Start by carefully examining your new ketogenic diet plan and making sure that all of your nutritional needs are being met. It’s not uncommon for new ketogenic diet followers to miss out on vital nutrients and micronutrients. Next, get enough rest and sleep. Your body will need some extra time to recover initially, so make sure you’re getting at least seven to eight hours of sleep a night. Finally, take supplements as needed. Taking the right supplements of exogenous ketones, electrolytes, and other micronutrients ensure your body has everything it needs to smoothly transition off carbs. You can make ketosis diet easy by including the ketogenic products from Axis Labs into your healthy routines. Made with organic ingredients, no sugar, and effective at promoting satiety, our FAT BOMB is the ideal product for your new ketogenic lifestyle. Order yours today!