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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!

The Athlete's Guide To Dealing With Pain

The Athlete's Guide To Dealing With Pain

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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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The History Of The Ketogenic Diet

The History Of The Ketogenic Diet

Fad diets come and go, but some have an enduring appeal that is hard to explain. But when it comes to the ketogenic diet, it’s obvious why it has remained so popular for so long. Its simple, straightforward approach, and excellent host of benefits ensure that people try, and stay on, the ketogenic diet for long periods of time. But the enduring popularity of the ketogenic diet belies its long history. Despite seeing perhaps a peak of interest in Google searches in August of 2018, the ketogenic diet has been a part of human eating habits for hundreds of years. Join Axis Labs as we explore the history of the ketogenic diet!

Ancient Dieting Techniques

Even early civilizations recognized the importance of diet in everyday health and wellness. We know today, thanks to rigorous scientific study, that changes in diet can have a pronounced impact on how we feel. But even in the Hellenistic era, diet was understood to affect us. For instance, the early thinker Pythagoras was well-known for his frequent fasting practices, which he believed enhanced his mental clarity and creativity. Today, we understand that Pythagoras was correct, that fasting can change our brain chemistry in minor ways. Indeed, fasting was seen as the only therapeutic treatment option for epilepsy as recorded in the Hippocratic Collection, a collection of medical practices and ideas collected by the Greek philosopher Hippocrates. Later, in the King James version of the Bible, Jesus is said to have used fasting as a way to treat a boy’s epilepsy. But fasting isn’t exactly the same as the ketogenic diet. However, it can be a part of it. In our beginner’s guide to the keto diet, we noted that you could use fasting as a way to jump-start the ketosis process. That’s because calorie restriction of any kind forces your body to start burning more fats for energy rather than relying on simple carbohydrates and sugars that are easier for the body to burn.

The 20th Century and the Exploration of Ketosis

Centuries later, scientists and researchers again recognized the value of diet on health and wellness. In 1911, a pair of French researchers began using starvation as a treatment option for epilepsy. Gulep and Marie treated 20 adults and children with a fasting diet and found that the seizures were less frequent and less severe while the patients fast. On the other side of the Atlantic ocean, the United States was caught in the throes of perhaps the nation’s first physical fitness craze. Spurred on by larger-than-life characters like Theodore Roosevelt who championed "the vigorous life" of healthy eating and regular exercise, researchers and pseudo-scientists alike advocated for fasting and starvation diets as a way to improve health. In particular, the work of Bernarr Macfadden was influential, as he argued that fasting for three days to three weeks at a time could cure almost any ailment. Macfadden’s work through his fitness magazine, Physical Culture, created an opportunity for Dr. Hugh W. Conklin to start doing legitimate research into fasting and health. Conklin’s work revolved around the effects fasting had on epilepsy, and his results garnered much attention. Other researchers began running similar studies and used diet as a way to improve mental and physical health.

Wilder’s Work

Of course, perhaps the most famous of these early dietary researchers from the early 20th century was Russel Wilder. Working at the Mayo Clinic in 1923, Dr. Wilder was the first to suggest a set dietary plan in order to treat epilepsy. The result was the so-called "Classic Ketogenic Diet." Wilder argued that a 4:1 ratio of fat to protein and carbs was the optimal diet to help lessen the symptoms of epilepsy in children and adults. This 4:1 ratio is seen as the "golden standard" for the classic ketogenic diet. Wilder even went as far to suggest that 90 percent of an individual’s diet should stem from healthy fats, with the remaining 10 percent split between proteins and carbs. Wilder’s diet was met with acclaim. Not only was his method effective in treating epilepsy, but it could also be maintained over a much longer period of time than other starvation or fasting based diets. The classic ketogenic diets reliance on ratios of foods and nutrient sources meant that the diet could be tailored to individual patients to receive the best results. Wilder’s ketogenic diet was widely used in hospitals and healthcare facilities across the country throughout the 1920s and 1930s. It was even commonly printed to medical textbooks up until the 1980s.

The Ketogenic Diet Today

Despite the promising results and frequent use of the ketogenic diet throughout the early and mid-20th Century, the eating plan fell by the wayside starting in the 1970s. But in 1993, a two-year-old boy was admitted to John Hopkins Hospital, plagued by intense and frequent seizures. In a last-chance maneuver, Dr. John M. Freeman and Ms. Millicent Kelly put the boy on the ketogenic diet. Perhaps miraculously, the boy’s seizures disappeared. This rapid recovery led to renewed interest in the ketogenic diet. As more study was poured into the process and benefits of ketosis, the diet began being adopted as an effective strategy to treat a variety of conditions and ailments, even for those who did not suffer from epilepsy. Those with Type 2 diabetes and heart disease have found success in following the ketogenic diet. Perhaps more popularly, the ketogenic diet has been embraced by many as an effective and fast way to lose weight.

Keto Products for Your Healthy Lifestyle

Here at Axis Labs, we’re continuing the fine tradition of research and study into the keto diet that was started long ago. The result of our efforts has been our complete line of keto products and supplements, carefully formulated to help you enter ketosis and stay there longer. We craft all of our products using proven ingredients and a strict formula. The result is a line of keto supplements unrivaled by others on the market. With products like KETORUSH, you can make the most of your dieting efforts. Order your keto products from Axis Labs today!