Fat Loss Accelerated: How to Blast Fat the Paleo-Keto way!
Instant Ketones & High-fat, moderate-protein, low-carb diets—called ketogenic or keto diets—are becoming more popular, and with good reason.
A Paleo-Keto approach, wherein one eats Paleo-approved foods while following keto macronutrient ratios (of fat, carbs, and protein) is an amazing way to quickly shed pounds, But there’s a new way to burn even more fat, faster: a modified keto approach with low fat intake, that is also low in carbs and high in protein. A low-fat, high-protein, low-carb balance—used in conjunction with strategic ketone supplements—is making it easier and quicker blast fat on a Paleo-Keto plan. Here’s why.
What is a ketogenic diet? The ketogenic diet was first developed in the 1920’s as a treatment for epilepsy, although it soon proved effective at weight control as well.
Ketogenic diets are typically moderate in protein, high in fat, and very low in carbohydrates. Carbs are typically restricted to fewer than 50 grams per day[i]; the usual recommended daily intake on a “normal” diet is 130 grams[ii].
Today, we believe the most effective fat-burning Paleo-keto plan is a modification of the traditional ketogenic approach. Instead of eating lots of fat, consider a low-to-moderate-fat, high protein, low-carb diet and use ketone supplements. This combination makes weight loss comfortable and quick (more on the modified approach and ketone supplements in a minute!)
What’s on a Paleo-keto menu? Staple foods include raw nuts, animal proteins (meat, eggs, poultry, seafood), avocados, beef broth, coconut oil and cream, healthy oils (olive, flax), olives, and wide variety of low-carb vegetables including leafy greens and cruciferous veggies (cauliflower, broccoli, kale, cabbage, etc.)
Many keto adherents also eat high-fat dairy foods (cream, butter, cheese) although if you are not tolerant to dairy and follow a Paleo (rather than a Primal) food plan, this is not recommended.
As always, avoid: all grains (including corn), starchy root plants (such as potatoes), legumes (beans), and high-sugar fruits (most fruits except berries) … and of course, stay far away from any processed, sugar-filled, or junk foods!
What are the benefits of going keto? Compared to the standard (unhealthy) American diet, ketogenic diets support weight loss, and benefit pathological conditions including epilepsy, diabetes, polycystic ovary syndrome (PCOS) and acne.[iii]
Ketogenic diets are also being studied as therapeutic treatments for cancer, and cardiovascular and neurological diseases, and may represent a potent potential resource for physicians to prescribe to ailing patients.[iv]
Ketogenic diets make also help you think more clearly. Certain ketones may offer the brain with a more efficient fuel than glucose, providing more energy per unit of oxygen used (specifically, with beta-hydroxybutyrate, a major ketone).[v] Interestingly, a ketogenic diet also increases the number of “energy factors” (mitochondria) in your brain cells.[vi] Not a bad side effect to go with losing weight!
A ketogenic diet can also keep you young. Ketones directly inhibit the production of cell-damaging, pro-aging oxidants that are the unfortunate byproducts of cellular metabolism. In this way, ketones enhance our innate anti-oxidant system.
So, if being slimmer, looking younger, staying healthier and thinking better appeals to you, you’ll understand why the Paleo-keto weight loss plan is rapidly gaining popularity!
How does it work? Basically, a keto diet forces the body to use stored fat as its primary fuel source, rather than stored carbs, helping you slim down and find your hidden six-pack. When you are in a ketogenic state, you become a hyper-efficient, fat-burning machine.
In fact, a ketogenic diet mimics starvation, but without any actual starvation! And unlike starvation, the Paleo-keto plan leaves you feeling full and satisfied rather than cranky and hungry all day.
Why does ketosis happen? On a regular carb-based diet, the carbohydrates you eat are broken down into glucose (sugar). This simple sugar is transported through the body and used as energy. Your brain needs the most, accounting of around twenty percent of total energy used in the body.
On a typical carb-filled diet, excess glucose—in its storage form of glycogen—is “warehoused” in the liver and muscles for future use, which is where your body will usually go for fuel… instead of fat.
So if you want to lose the love-handles, the question becomes: How can you “force” your body to reach for energy from fat, rather than the stored glucose? And is stored fat alone enough to feed both body and brain?
The answers are yes, that’s exactly what happens when you follow a Paleo-keto plan and your body achieves a state of ketosis.
Ketosis is a natural back-up fuel system. A low-carb, keto diet kicks this back-up fat-blasting system into gear.
What’s the detailed science behind ketosis? Your body’s glycogen stores are relatively small and need constant replenishment. On a low-carb diet, your body’s glycogen stores (primarily from the liver) become the main source of glucose for your organs, and especially your glucose-hungry brain. And what happens once the glycogen is depleted?
Well, your body has it’s other “warehoused” form of energy: fat tissue. Sounds great, you are burning fat now, right However, your brain can’t directly use fat for energy. So how does your body convert the fat into brain-friendly glucose? Answer: by turning fat into ketones, which feed the brain and organs can use in place of glucose.
On a low-carb keto diet, fat (as fatty acids) is released from your fat cells and travels via your bloodstream to your liver. In your liver, the fatty acids are processed into ketone bodies, which are just water-soluble molecules that can be used as an alternative body fuel. (On a technical note for physiology-philes: the ketones involved are called beta-hydroxybutyrate or BHB, acetoacetate, and acetone.)
The ketones circulate back out via the blood. They are used by your organs and tissues to keep your body going, and act a high-octane fuel source for the brain.
Finally, excess ketones are excreted via your urine and breath (giving the characteristic, sweet “keto breath” that some people experience).
This is why humanity didn’t all die off at the first sight of famine—because starvation (or in more optimal times, a well-planned, low-carb diet) allows the body to use fat as brain and body fuel, in place of carb-derived simple sugars. So, low-carb is no problem!
How is that different from “ketoacidosis?” It’s important to note that a ketogenic state achieved through diet (the kind we are talking about) is not the same as ketoacidosis. The latter is a dangerous, out-of-control metabolic state that impacts insulin-dependent diabetics.
Ketoacidosis is a serious condition associated with illness or high blood glucose levels in type 1 diabetics, due to insufficient insulin. Ketoacidosis is a potentially life-threatening condition, whereas a ketogenic state is a healthy nutritional goal (for non-diabetics).
Note that some type 2 diabetics can experience health improvements on a ketogenic diet,[vii] but diabetics should only be attempted under close medical supervision due to the diet’s efficacy at lowering blood glucose.
Why do you recommend a low-fat approach? As we previously noted, a traditional ketogenic diet (developed specifically to reduce the symptoms of epilepsy) is very high in fat, with moderate protein and low-carb consumption.
A modified Paleo-keto approach—which primarily on weight loss and overall health—delivers accelerated fat loss. On this plan, we cut the fat: go for a low-to-moderate fat intake, with high protein and low-carb balance. We believe this achieves better results than the traditional high-fat/low-carb keto approach.
Remember, fat (the kind you eat) is far more caloric than carbohydrates or protein. One gram of fat contains 9 calories (units of energy); whereas protein and carbs both contain 4 calories per gram. And in the first phase of your Paleo-keto plan, you want to create a caloric deficit by taking in fewer calories than you expend.
Think of this as a two-part plan: first weight loss, and then maintenance. In the initial weight-loss phase of a Paleo-keto plan, you should eat fewer calories than your resting (or basal) metabolic rate: the number of calories needed to keep your body going without any physical activity. (Calculate yours here.)
Once you achieve your ideal weight, add back some healthy fats to your diet to maintain your weight loss. Then you just stay on a whole-foods-based, moderate-fat, high-protein, low-carb eating plan. We also recommend using a Fitbit (digital physical activity tracker) to monitor your daily caloric burn.
What’s this about eating more salt? On a low-carb diet, your body needs more sodium (salt). Remember, your pancreas will not be a stimulated to secrete insulin if you don’t eat many carbs. And as insulin levels drop, so do sodium level (since insulin effects the rate at which sodium is extracted through the kidneys)[viii]. Use natural, non-processed salt (such as sea salt) on your foods. Bone broth is a great way to get some extra sodium in your diet.
All our ketone products, including our new Insta-Ketone Powder and Ketone Bars, help support a healthy electrolyte balance. Increasing your salt intake on a keto diet is crucial to feel good and have optimal energy.
What is the “keto flu?” It’s not surprising that many health-conscious consumers give a ketogenic diet a try. However, when transitioning from a typical carb-filled diet to a ketogenic state, it’s not uncommon to experience a few days (or more!) of flu-like symptoms as your body gets accustomed to using ketones in place of glucose for fuel.
Symptoms may include headaches, nausea, brain fog, an upset stomach, and fatigue. Of course it’s not a true flu and therefore is not contagious. Yet it’s also not pleasant to experience. Fortunately, symptoms can be minimized and your keto transitioned eased with ketone supplements.
How do ketone supplements help? Ketone supplements make it faster and easier to enjoy the benefits of ketosis… good-bye, keto flu!
Once you change your diet, it takes about three to five days to achieve nutritional ketosis: the fat-burning, ketogenic state. However, according to researcher and ketone specialist Dominic D’Agostino, Ph.D., with ketone supplements you may achieve the same blood ketone levels in a much shorter time frame, perhaps 10 to 15 minutes instead of a few days! More potent forms (such as ketone esters) may even contract one week’s worth of keto dieting effects into 10 minutes.[ix]
Ketone supplements are sometimes referred to as exogenous ketones. Exogenous is just a big word for “generated (-genous) outside the body (exo-)”. In other words, exogenous ketones are ketones you take as a supplement in contrast to those created in your liver. Ketone supplements may come in several forms (esters, mineral salts, caprylic acids).
Exogenous ketones are being tested for performance enhancement on Navy SEAL divers who work at depth[x]. They can also help everyday people who want to lose weight or enhance physical performance… without have to train like a SEAL!
How can exogenous ketones help blast fat? First, as mentioned above, they can dramatically shorten the time it takes to achieve a ketogenic state, and reduce symptoms of the keto flu.
Secondly, they allow for more dietary freedom. For example, without ketone supplements you would probably have to eat a four-to-one ratio of fats to carbs to see results, which some people find restricting and difficult. But with exogenous ketones you could loosen that ratio to a two-to-one, fat-to-carb ratio, or possibly even a one-to-one ratio[xi]. Animal studies have even shown that ketone supplements can produce sustained nutritional ketosis without any carbohydrate restriction.[xii]
This means that using ketone supplements can give you a lot more freedom in food choices, especially when dining out. If you use exogenous ketones and this more relaxed dietary approach, you can always test your urine to ensure you are still in nutritional ketosis (e.g. with urine ketone strips or a blood ketone meter) and modify your foods as such.
The bottom line: To lose weight quickly and easily, we recommend a Paleo-keto food plan in conjunction with InstaKetones supplements. Packed full of ketone body beta-hydroxybutyrate (BHB), InstaKetones is easily mixed into water for the ultimate weight-loss enhancement drink. Paleo-approved, lactose-free, gluten-free, with no artificial floors, flavors, preservatives, or animal by-products this is the exogenous ketone supplement that gets our stamp of approval.
Dieting is hard, and ketone supplements make it less hard. They are a quick and easy way to achieve ketosis while minimizing the hassle of keto flu, while speeding up results. That’s why ketone supplements and a Paleo-keto plan may be the best kept secret in the weight-loss world.
Written By: Heath Squier : CEO : Julian Bakery, Inc.