Tag: wellness

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5 Keto Tips For Getting Rid Of Stubborn Fat

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May 13

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Keto Diet, ketosis, Weight Loss

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Photograph of keto dieter holding out their pants waistband used to illustrate, "5 Keto Tips For Getting Rid Of Stubborn Fat". Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.The keto diet works. It’s undeniable. There have been many thousands of people who have lost weight and improved their overall wellness following a keto diet. A lot of the keto dieters attest that keto is the most effective diet for losing weight.

Having said that and in spite of the effectiveness of the keto diet, it takes time for the most stubborn of your stored fat to come off. Because keto causes your body to use fat for its energy, its results are faster than diets that focus on controlling only calories or carbohydrates.

Regardless of how effective keto is, you aren’t going to lose weight overnight. In fact, you won’t begin to lose significant weight until you’re in a state of ketosis. Ketosis can take up to a full week to achieve. Therefore you must be patient with yourself. You will want to help your diet in every way possible to get the fastest results possible. In this article, we’re going to talk about the top 5 keto tips for getting rid of stubborn fat.

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1 – Don’t use exogenous ketones

In a keto diet, less is more. You need to get into ketosis on your own. There’s a number of supplements like these available that claim to induce ketosis more quickly than diet alone can.

Enter ketosis naturally. You might fall out of ketosis occasionally after you have become keto-adapted. When that happens it’s perfectly fine to have ketone supplements to get you quickly back on track. However, exogenous ketones should be used for the short term, not as a daily supplement.

2 – Avoid high-intensity interval training, at first

Avoid high-intensity interval training when you are beginning the keto diet. It’s better to take it easy in the beginning. Because as you’re adjusting to the keto diet you may well experience symptoms of the keto flu and other changes.

But after a couple of weeks when your body has adjusted to its new diet, high-intensity interval training will boost your metabolism. And a boosted metabolism will accelerate the rate your stored fat is burnt off.

High-intensity interval training is unbelievably powerful after you are keto-adapted.

Related reading: “Endurance Athletes And The Ketogenic Diet”

3 – Intermittent fasting

Intermittent fasting effectively complements the keto diet. You can choose to eat only within an eight-hour window, fasting the remaining 16 hours of the day. Or, fast for 24 hours twice a week or alternating days.

Besides the accelerated weight loss, fasting will help get your body into ketosis. The more time you spend fasting, the better the results will be.

Related reading: “Intermittent Fasting And Keto Dieting” – video

4 – Practice zero carbohydrates

The keto diet is already a very low-carb diet of ~50g or less per day. Practicing zero carbs a few days a week will accelerate weight loss and lower blood sugar levels.

5 – Cardio exercise after weight training

Because your body’s glycogen will be depleted after weight training your body will have to use stored fat for fuel. So doing 15-30 minutes of cardio afterward will very effectively burn off your stubborn fat. Working out will be a process of burning your fat.

Related reading: “Lose Weight Fast With Yoga And Keto”

Following these 5 keto tips for getting rid of stubborn fat will help you get the most from a keto diet. In the end, all you have to do is follow the keto guidelines and have some patience to see unbelievable results in just a few weeks.

Have a custom keto diet plan prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.


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What About Taking Supplements On The Keto Diet

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May 11

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Benefits, Keto Diet, ketosis, Wellness

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Taking supplements on the keto diet will accelerate your journey to ketosis and supplement some of the nutrition that you might be missing from eating traditional foods.

Photograph of nutrition supplements with a garnish used to illustrate, "What About Taking Supplements On The Keto Diet". Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria. You have to understand what supplements can do for you In order to get the fastest results from your keto diet. While getting to the state of ketosis your body is changing from running on carbohydrates to converting your stored fat to ketones for its energy. A variety of supplements will help you with this transformation and continue to get the best results possible from your ketogenic diet.

A ketosis diet can provide you with all the necessary nutrients. The problem is, human nature doesn’t allow for you to follow such a strict diet flawlessly.

In this article, “What about taking supplements on the keto diet”, we’re going to discuss which supplements are the best to take and what they will do for you as well as some of the issues supplements can help you with.

This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. Thank you very much for your support.

Some issues supplements will help you get over while on a keto diet

The keto flu

Transitioning from a standard American diet to a ketosis diet can give you some flu-like symptoms. We call that the keto flu. The primary reason for the keto flu occurs as your body uses the remnants of the available glucose causing an excessive loss of water and electrolytes.

Related reading – The Keto Flu: Symptoms, Causes, And Remedies

Nutritional disparity

Because the keto diet restricts you to certain foods like fruits that are high in carbohydrates, your body may not be getting enough nutrition that would otherwise come from starchy fruits and vegetables. Using “greens” powders and tablets can supplement this.

Health and wellness goals

Supplements can help you achieve your health and wellness goals. For example, taking a daily tablespoon of MCT oil will ensure you get the good fats you need for achieving ketosis, thereby helping you lose weight.

Supplements can only help you reach your goals if you understand what each one does for you.

The best supplements to take on a keto diet

Not all supplements are created equally, some are a perfect pairing with a ketosis diet, others are not and should be avoided.

Vitamin D

When you are deficient in vitamin D while on the keto diet you might experience a feeling of weakness, reduced bone density, and a loss of muscle mass.

Living in a sunny place and exposing yourself to the sun can be enough. But a safer thing to do would be to take a daily fatty fish oil supplement. Krill tablets will do the trick! You can have a year’s supply of krill tablets for less than $20.

Here’s a snippet from Wikipedia explaining the synthesis of vitamin D from sunlight:

Adequate amounts of vitamin D can be produced with moderate sun exposure to the face, arms and legs (for those with the least melanin), averaging 5–30 minutes twice per week, or approximately 25% of the time for minimal sunburn.

MCT oil for energy

Photograph of a woman kickboxing with the words "Increase Energy" used to illustrate, "What About Taking Supplements On The Keto Diet". Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.MCT is a kind of fat that gives your body energy practically immediately. It helps your body to make ketones very quickly. It also can put your body into ketosis in a very short time.

MCT helps to keep you in ketosis and burning fat without you worrying about dropping out of ketosis.

MCT can be found in butter, cheese, coconut oil, and yogurt. A very convenient way to get your dose of MCT is to use one of these coffee creamers with your morning joe, then you also get the benefits of the caffeine too.

Electrolytes

The important electrolytes are calcium, magnesium, potassium, and sodium. All of these electrolytes are present in the keto diet. However, it’s difficult to get enough of them from your food alone.

Calcium

Calcium is found in dairy products. But dairy is limited with a keto diet. Calcium tablets are available. The common recommendation seems to be ~1000mg/day.

Magnesium

Magnesium is found in avocados, leafy greens like spinach, and some fish like mackerel. You can buy magnesium tablets and the daily dose of ~400mg should be enough.

Potassium

Potassium works to build protein and break down carbohydrates. It’s provided by avocados, mushrooms, fish like salmon.

Sodium

Sodium can be had from Himalayan Pink Salt, bone broth, and red meats. Don’t consume too much, three-fourths of a teaspoon should be enough.

Omega-3 fatty acids

The omega-3 fatty acid supplement is very powerful. Even people who aren’t eating a keto diet can benefit from it. The standard American diet includes too many omega-6 fatty acids and an insufficient amount of omega-3.

Because there isn’t enough omega-3 in our diets inflammation and other diseases develop. The omega-3 fish oils reduce the risk of heart disease and it’s a fatty acid that goes well with a keto diet. It’s found in anchovies, salmon, and sardines.

Here’s a good Wikipedia entry about omega-3 fatty acids.

Digestive enzymes

Digestive enzymes are helpful during your transition to a keto diet, preventing diarrhea and nausea.

Exogenous ketones

Like the digestive enzymes, exogenous ketones will help you transition to ketosis quickly. They also can provide you with a quick bump in energy.

Green powder

Green powder can provide you with the nutrients you’re missing from a lack of vegetables in your diet. Greens powders are made with broccoli, chlorella, kale, and spirulina extracts.

Consuming a keto diet can provide you with all the nutrients you require to stay healthy. But as human beings, we have trouble staying on track all the time. That’s why taking the supplements we’ve talked about here is important to staying in ketosis and not sacrificing our body’s nutritional needs.

Because we don’t stay on track very well, having a custom keto diet plan is extremely helpful. Maybe even vital. Take a minute and watch this video about having a customized keto diet plan based on your activity level, the foods you prefer, and your weight goal.

 

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4 Reasons Why You Aren’t Losing Weight On A Keto Diet

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May 10

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Keto Diet, ketosis, Weight Loss

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Plate of keto food used to illustrate, "4 Reasons Why You Aren’t Losing Weight On A Keto Diet". Click to get your own Custom Keto Diet PlanThe keto diet has been proven to work time and again. Nearly everyone who stays true to the keto diet will enjoy its benefits and lose weight.

Keto isn’t as strict of a diet as Atkins or the paleo diets. Nor is it as relaxed as the Mediterranean diet. Being somewhere in the middle there are rules to follow, and following the keto rules isn’t such an ordeal.

Most of the time when a “ketoer” isn’t seeing results from the diet it’s because they’re making mistakes without knowing it. It’s much easier to blame the diet than to take ownership of your lack of progress.

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We’ll be talking about the top 4 reasons why you aren’t losing weight on a keto diet and what you can do about it.

1 – You’re not in ketosis

The primary reason for the keto diet is to put your body in a state of ketosis so it will burn fat for its energy needs. A lot of people don’t get this point. If you’re not in ketosis you’re not on the keto diet – hard stop!

In order to see the rapid weight loss the keto diet is known for, you have to be using ketones for energy. Otherwise, your body will continue to use the sugar in your bloodstream for its energy and you won’t see the results you were expecting. Or your results won’t be as significant.

It typically takes a person 4 to 7 days to be fully in ketosis. You have to be patient. The best way to know if you are in ketosis is to use urine test strips or a breathalyzer.

Related reading – 10 Ways To Know You Are In Ketosis

2 – You’re not at a caloric deficit

The basis for any diet intended for weight loss is to have a caloric deficit. Even with a ketogenic diet, if you’re using fewer calories than you’re consuming you’re not going to lose weight.

For most people, having a ~500 calories deficit translates to about one pound loss per week. Being on a keto diet, and in the state of ketosis, you’ll lose weight much faster because your body will burn stored fat instead of glucose.

3 – You’re not being keto compliant

Compliance mind map superimposed over a woman measuring her waist used to illustrated, "4 Reasons Why You Aren’t Losing Weight On A Keto Diet". Click here to learn about getting your own customized keto diet plan.Being compliant means you’re following the high-fat, low-carb, and medium protein rules.

Most of us are addicted to carbohydrates and we don’t even know it. Switching from a diet based on carbs to one based on fats is challenging because we are used to burning blood sugar for energy. Blood sugar comes from eating carbohydrates.

The craving for carbs at the beginning of a keto diet can be overwhelming. Eating more than the allotted 50g of carbs per day will make it very hard to enter ketosis, if not impossible. Eating carbs will get in the way of your progress.

When it comes to the consumption of macronutrients (fat, protein, and carbs), you have to be compliant to enter ketosis and start losing weight.

Related reading –  How To Make A Keto Meal Plan

4 – You’re leptin resistant

Leptin resistance will hamper your progress.

The keto diet requires you to be patient in the beginning for you to adapt to the diet. You’ll need to have enough sleep, avoid strenuous exercise, and just take it easy during your first week of keto dieting.

By easing into the first week you’ll be able to keep your cortisol levels reduced. This in turn will restore your leptin sensitivity. After your hormones balance out your body will correctly signal how much food it needs, the right amount of fat to burn, and when you get hungry.

The only way to overcome leptin resistance is to give yourself plenty of time to adjust. If you stay compliant with the keto dietary requirements you will enter ketosis and start to burn fat at an accelerated rate that will make up for the time lost in the first week or so.

Whenever you think you’re not getting the results keto promises, it’s probably because of one of these 4 reasons why you aren’t losing weight on a keto diet.

One of the surest ways to stay compliant with keto and remain in a healthy caloric deficit is to have a keto diet specifically customized for you by dietary professionals based on your weight goals, preferred foods, activity level, and other criteria that are unique to you. Click here to learn more about a custom keto diet plan.

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The Keto Diet Over 40

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April 29

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Brain Health, Keto Diet, Weight Loss, Wellness

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Photograph of a knife above a fork separated by the words "keto diet" to illustrate, "The Keto Diet Over 40".Many people associate pain and illness with aging. But aging doesn’t mean you have to become sickly, or shouldn’t. In this article, we’ll talk about aging and health as well as how lifestyle and diet contribute to living a long and healthy life.

Health over 40 and keto

Aging does include some diminishment in our body’s functions, but it doesn’t need to be debilitating or create isolation for us. Unfortunately, for many of us aging is debilitating to various degrees. The processed, high-carb, food of the standard American diet doesn’t help either.

Instead of viewing aging as an unfortunate reality, we can live our best life in terms of physical and mental health and any age with a good diet. There are a lot of advantages to eating the keto diet over 40.

Ketogenic diet benefits

For many people, aging includes becoming overweight and having to deal with insulin-related conditions such as diabetes. Diabetes can lead to other serious conditions like kidney disease, loss of vision, etc. A benefit of the keto diet is how it improves our insulin resistance.

When we’re over forty we need to start thinking about osteoporosis which affects our bone density making them more fragile and brittle. Increasing our intake of calcium through consuming more milk products isn’t the right answer. Curiously, the countries with the highest levels of dairy consumption are also the countries with the greatest occurrence of osteoporosis. It’s better to follow the keto diet which is inherently low in toxins that hinder the absorption of nutrients, it’s also rich in micronutrients instead of overloading on a specific nutrient (i.e., calcium in this case).

Aging brings with it more pain from injuries compared to injuries when we were younger and sometimes problems with our joints like arthritis. When we are in the state of ketosis production of cytokines is reduced reducing the effects of inflammation.

Aging adults often have deficiencies in important nutrients like B complex vitamins, vitamin D, iron, and fats. The more highly nutritious foods included in a keto diet provide an excellent source for these nutrients.

Blood sugar control

Doctors know there is a relationship between poor blood sugar and brain-related diseases such as Alzheimer’s, Parkinson’s, dementia, etc. Some of the contributing factors may be:

    • Excess carbohydrate consumption
    • Insufficient dietary fats and cholesterol
    • Oxidative stress

Following a keto diet will help to control your blood sugar and improve your nutritional intake. This in turn improves your insulin response and helps to protect you from the memory problems that come with aging.

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Keto and aging

The foods consumed in a keto diet are highly nutritious per calorie consumed. That’s important since the metabolic rate decreases as we age, meaning we need fewer calories as we age, but we have the same nutrient requirements as to when we were younger.

A person over 40 will find it more difficult to live on junk food compared to someone in their twenties. So it’s even more critical for an older person to consume food that supports health and fights disease. It can literally be the difference between enjoying your golden years or living with pain and suffering.

The standard American diet, which most people choose and are also what is provided by hospitals and retirement/nursing homes, is a high-carb diet loaded with grains and sugar.

A diet that is low-carb and rich in fats and protein is much better at controlling insulin sensitivity, reduces cognitive decline, and promotes overall health and wellness.

Longevity and ketosis

Improving our chances of feeling good and functioning well for the remainder of our life is never a bad idea. We can start doing better at any time, although the sooner we start the better, it’s never too late to start. Even people who have neglected their health for many years can begin a keto diet and repair or reverse some of the damage done to their bodies.

Having said that, the earlier we start making changes to improve our health and longevity, the better.

In summary

Every one of us knows we’re getting older and death is inevitable. However, we now have the knowledge to control our quality of life to some degree. Even though we are living longer than ever now, we are also getting sicker by following the standard American diet. The keto diet helps to improve our health as we age beyond 40 allowing us to flourish instead of getting sick and enduring pain in our later years.


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Does Keto And Alcohol Mix?

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April 16

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Keto Diet, ketosis

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The question comes down to this, can you stay in ketosis and still enjoy an adult beverage or two?  This article will tell you everything you need to know.

A lot of “ketoers” (keto dieters) feel like alcohol is taboo in their diet. There are some good reasons for thinking this way.  Besides just being generally unhealthy alcohol can be counterproductive for ketoers.

Here we’re going to discuss whether you can, or should, have alcohol while on a Keto diet as well as provide a shortlist of keto-friendly alcohol and some that are not so keto-friendly.

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Does keto and alcohol mix?

The way keto works

Before we get into what the effect of alcohol is on a keto diet we need to understand what a keto diet is.  It’s a strict diet of high-fat, medium protein, and low-carbs that puts your body into a state of ketosis. 

Normally your body runs on glucose as its primary source of energy. Regardless of your body’s state of activity, it’s using energy to keep everything functioning well. If you don’t eat enough carbohydrates you will have a deficit of glucose to fuel your body.  

Luckily, your body is able to burn fat for energy when your stored glucose is depleted. It’s our body’s ability to do this that makes the Keto diet so effective for weight loss.  When your body is using fat as its primary fuel source you are in the state of ketosis.

For more information about getting started on the keto diet go to “Custom Keto Diet Planning”. 

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Is alcohol bad for keto?

The medical profession’s consensus is that alcohol is generally unhealthy and it’s not too good for that keto diet either.  There are plenty of reasons for this and we’ll look at 6 of them here:

1 – A lot of alcohol is loaded with carbs

The reason alcohol is bad for the keto diet is that many types of alcohol are loaded with carbs.  Since too many carbs will knock you out of ketosis, any high-carb beverage is bad for keto.  Even one dose of glucose will impact your weight loss effort by reducing your body’s glucose tolerance, which in turn makes you more sensitive to carbs.  Then the consumption of carbohydrates leads to blood sugar spikes taking you out of ketosis.

Additionally, there are studies showing that low-carb dieters can suffer physical damage by reintroducing high levels of carbohydrates to their diet suddenly. The study’s subjects had elevated biomarkers in their blood that indicates blood vessel damage.

Just how bad are the different alcohols?

Keto and wine

In reality, wine is comparably low in carbohydrates with +/- 2g in a small glass.  Even the strictest ketoer could nurse a couple of glasses (about 9 fl.oz.) and keep their total carbs under the 20g daily keto limit!

Dryer wines are preferred on the keto diet because they have less sugar than the sweeter varieties.  Also beware of the sweet dessert wines which are loaded with sugar, which is obvious since they’re so sweet. Five ounces of a Muscat or Sherry will add over 200 calories and 20g of carbs.

Keto and beer

Beer is especially high in carbohydrates, having 13g or more of carbohydrates.  Beer is made with wheat, barley, and corn for the most part. Its ingredients give the beer a lot of bioavailable carbs the will move you out of ketosis very quickly.

Drinking large amounts of beer regularly is an obstacle to lose weight, or trying to keep it off. There’s a reason we say “beer belly”

Overall, avoiding beer and choosing lower-carb beverages is necessary to stay in ketosis.  Fortunately, there are low-carb options if you really want a cold one, we call them lite beers.

Liquors and spirits

Pure spirits are practically a zero-carb beverage (gin, vodka, whiskey, etc.).  So they won’t likely take you out of ketosis, however, we’re talking about 80 proof alcohol; moderation is key.

The issue with drinking spirits and liquors is the addition of the mixer to make them a little more drinkable like a “Tequila Sunrise” versus a shot of tequila.

Mixers are typically loaded with sugar and made from sodas and fruit juices, that are full of carbs, to balance the alcohol. So be mindful when choosing mixers and pick those that are low in sugar carbs (i.e., sugar-free tonic and seltzer, diet sodas, etc.).

Even though liquors have virtually zero carbs, they have calories.  Calories won’t take you out of ketosis, but they will add weight to your body or make it harder to lose weight.


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2 – Alcohol and metabolism

On the keto diet, your metabolism works very specifically to keep you in ketosis.  Sadly, alcohol can interfere with your metabolism and your ability to stay in ketosis.  Some of that interference is caused by byproducts produced by alcohol.  Those by-products can cause a sudden burst of energy, but this may also stop ketosis.

Some alcohol byproducts are phosphatidyl ethanol, acetate, and acetaldehyde. All of these byproducts are quite toxic and your body tries to metabolize them like any other poison, prioritizing the toxins over burning sugars or lipids. Meaning, drinking alcohol often enough you will spend more time metabolizing its byproducts which can result in fat storage.

3 – Alcohol is calorie-dense

Alcohol can be low-carb, but all alcohol is pretty high in calories.  Calories aren’t as troublesome as carbs on a keto diet, you should still be aware of how the additional calories will impact your weight goals.  If you’ve gone keto to lose weight then you are most likely watching your calories since you won’t lose weight without being calorie deficient.

Alcohol is calorie-dense.  For example, wine, gin, and beer have 123, 73, and 154 calories respectively. That may not sound too bad, but you can see how easily the calories can add up with just 3 or 4 drinks.

For a quick point of reference, a Snickers bar (2 oz) contains 280 calories.   That’s equivalent to a 30-minute run.  Just two beers have more calories than a Snickers bar!  

4 – Alcohol impairs your judgment

Other than causing you to make poor decisions it leads people to make poor food choices.  If you go for drinks with your friends it’s wise to evaluate yourself and your willpower. Will you really hold to a keto diet after downing a few cold ones before your friends start ordering non-keto appetizers?

What about the day after?  Will you have the self-control to avoid the “hangover munchies”?

5 – Your alcohol tolerance on keto

It’s likely you’re drinking less alcohol while you’re on the keto diet, so your tolerance will be much lower than before.  On top of that, your glucose tolerance also drops when you’re in ketosis making your body more sensitive to any carbs or sugars you eat.  This also means you will feel carb crashes more as well. 

Because most alcoholic drinks are full of both carbs and sugars you may find your emotions and energy level will be on a rollercoaster too.

6 – Alcohol is generally unhealthy

The number one reason alcohol is thought to be unhealthy for ketoers is that it’s simply unhealthy.  It’s not nutritional.  It’s kind of the opposite of being nutritional, taking away nutrients your body has when you began drinking, interfering with digestion, and absorbing nutrients.

Not all alcohol is without nutrition.  Red wine and beer are known to have antioxidants and B vitamins, respectively. But for the chronic drinker, the negatives outweigh the positives of alcohol.  


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Which alcohols are best for keto?

Infographic of liquors (alcohol) with 0 gram (0g) of carbohydrates (carbs) to illustrate, "Does Keto And Alcohol Mix?"As stated early alcohol isn’t ideal for dieters wanting to stay in ketosis. Alcohol might lead to more fat storage due to our metabolism. But having an occasional drink isn’t the end of the world.  It’s possible to have a drink or two if you pick some low-carb drinks that won’t derail metabolism.

Alcohol with low-carbs

If you’re on a keto diet, be sure to drink only low-carb drinks. If you like your drinks neat, you’re in luck because most hard drinks are carb-free, meaning them without worrying about exceeding your carb limit!

Still, remember alcohol can negatively affect your state of ketosis even if it’s not a high-carb drink.  Here’s a shortlist of low-carb drinks for you to enjoy without too much guilt.**

        • Gin, tequila, rum, vodka, or whiskey neat for zero carbs.
        • Wine (red or white) has 3-4g of carbs
        • Light beer averages 3g per can

Low-carb mixes

The next point of cation is your choice of mixer for your cocktail.  The popular cocktails are typically made with high-carb juice, soda, or an energy drink.  To make a tasty low-carb drink use a carb-free mixer like these:

        • Sugar-free tonic water
        • Seltzers
        • Diet sodas
        • Carb-free juice mixers like Crystal Light

Whether you’re on a keto diet or not it’s imperative you know your limit regarding alcohol.  But if you’re on the keto diet you need to set a limit much lower than usual.  There are many reasons to keep your drinking to a minimum:

        • Drinks are loaded with empty calories, meaning calories without nutrients
        • Drinks may increase your chances to gain weight and take you out of ketosis
        • Drinks have a tendency to drain you or nutrients, leading to nutritional deficiencies
        • Excessive drinking can lead to physical and mental health issues

According to the Mayo Clinic, moderate drinking generally means one drink a day for women and up to two drinks a day for men. Examples of one drink include:

        • Beer: 12 fluid ounces (355 milliliters)
        • Wine: 5 fluid ounces (148 milliliters)
        • Distilled spirits (80 proof): 1.5 fluid ounces (44 milliliters)

In summary

Infographic of "alcohol on keto used to illustrate, "Does Keto And Alcohol Mix?"A lot of keto dieters believe alcohol is a no-no for anybody on a keto diet.  But it’s not that simple. Choosing to include alcohol with a keto diet hinges on a number of factors. There are some things to consider before heading out:

    • There are a lot of varieties of alcohol and some are low-carb. Hard liquor is all but carb-free and wine has 3g of carbs or less per glass
    • Despite some alcohol being carb-free, all alcohol generates toxic byproducts that your body has to metabolize.  Unfortunately, your body makes it a priority to burn the toxins first which can take you out of ketosis
    • Regular, or frequent, consumption of alcohol can cause your body to store fat
    • Be sure to use low-carb alcohol and mixers for your drinks

Keep all this information in mind and you should have no trouble including alcohol (in moderation) in your keto diet.

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

 Click to get your own Custom Keto Diet Plan