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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 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!