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here’s three of the most eye-opening Tips & Tricks you can use when you’re on a ketogenic diet these are three tips that I’ve learned over the years that can help you feel better help you get the most out of ketosis and also make sure that you don’t burn up too much muscle while you’re in ketosis or so we think all right so the first tip is simple you need to be getting in enough salt let me explain how this works you think when we are actually in a carbohydrate fueled mode when we’re consuming glucose and we’re heating cards right we have what’s called muscle glycogen most of you probably know what glycogen is okay glycogen is the stored form of carbohydrates that’s in our muscles and in our liver but what a lot of people don’t know is that glycogen is transported in a liquid form which means that for every one gram of carbohydrate that you consume you hold between 3 to 4 grams of water 3.7 grams of water to be precise and you hold that water in the glycogen stores so you’re holding it in your muscle well you start thinking about it when we’re in ketosis and we’re depriving ourselves of glucose and we’re utilizing ketones as a source of fuel we don’t have nearly as much glycogen so we don’t have nearly as much glycogen well then we’re losing that excess water that might kind of make sense why when a lot of people first go on a ketogenic diet they drop a lot of weight right in the first couple of days usually it has to do with the water that they’re losing through the glycogen that they’re depleting now when we lose water we also lose salt so what ends up happening is as we’re excreting all this extra water out every bit of water that we take in is generally going right through us because don’t have the glycogen to help us absorb it we’re losing the minerals along with it and salt is obviously a very important mineral so when we don’t have salt we don’t have the thirst actuation we don’t actually have that triggering to become thirsty the more salt that you have in your body the more it triggers your body to become thirsty so without the salt you’re simply not thirsty you don’t drink as much plus when you do drink the water you’re not retaining it so by adding a little bit of salt to the diet you’re sort of manufacturing that response you’re manipulating the body a little bit into thinking you’re a little bit more thirsty so you can sue more water and then the salt is also going to allow you to retain or water within your body itself a little bit within the soft tissue a little bit within the muscle and of course some within the blood supply itself there’s one other factor we have to talk about when it comes to salt though and that’s how insulin and salt work together you see when we consume carbohydrates we have a high presence of insulin insulin tells the kidneys to hold on to salt now when we don’t have carbohydrates in the system our insulin levels are low so that insulin communicates to the kidneys until the kidneys to expel as much sodium as possible simply because there’s that correlation and that linear relationship between the two so you have two reasons why you need to be adding extra salt to your food don’t worry too much about the hypertensive aspect especially when you’re in ketosis because you don’t have the carbohydrates that are holding more water so you don’t usually have to deal with as much of that issue ok the next tip is consume a lot of straight MCT oil now I’m a big fan of coconut oil you all know that I’m talking about in all my videos but I’m a fan of coconut oil more so because of the lauric acid and the small amounts of MCTS when you’re in ketosis straight medium-chain triglycerides are usually the better way to go now believe it or not if you’re on a ketogenic diet and you’re getting most of your fats from long-chain fatty acid sources okay I’m talking about the things you shouldn’t necessarily be eating a lot of things like the cheese’s things like that super high saturated fats left like that you’re going to require 80 to 90 percent of your energy to be coming from fat simply becomes harder for your body to break it down so you need more of it but if your energy is coming from MCTS you only need 60 to 70% of your total daily calories to come from fat so you need less fat because your body’s more efficient at utilizing it medium chain triglycerides bypass the liver okay so they have this entirely different system when they enter into the body they are immediately converted into a ketone body whereas long-chain fatty acids actually have to go through a process before they’re ever converted into energy so in essence when you’re in ketosis and you consume a straight medium chain triglyceride that’s extracted from coconut oil you are essentially giving yourself an immediate source of fuel you’re basically getting your body to operate like it’s on carbohydrates with being on carbohydrates now keep in mind coconut oil is great too but there’s some things that you should know about it before you just dive into just a coconut oil coconut oil is 35% long-chain fatty acid 50% lauric acid and 15% medium chain triglycerides so it’s still as the MC T’s in there just not nearly as much as if you were to go with a straight MC t what’s my third tip my third tip is eat less protein and all the fitness people out there all the guys that are trying to build muscle are probably turning off the You Tube channel right now saying that they’re going to just ignore me and not listen to me and that’s fine you guys can stay blind but I’m going to explain the science to you see a lot of people think you need to have at minimum one gram of protein per pound of body weight I’ve been telling people that this was incorrect for years but now there’s finally some studies that totally back it up and especially when you’re in ketosis because when you’re in ketosis if you have too much protein you go into what’s called gluconeogenesis and think about it like this when your body is utilizing cards the source of fuel it’s happy because it has glucose but when you start pulling the glucose out and you run on ketones it’s still always kind of seeking some glucose well if you have too much protein your body will convert that into glucose and your body will thrive on it and therefore it’ll run on that as the source of fuel instead of the fats therefore kicking you out of ketosis and you’re losing the benefit of being in a ketogenic state now there’s a study that I want a reference that allows us all that it makes sense and allows us to accept that we can cut down to 20% of our calorie intake coming from protein what this one particular study looked at was two groups of individuals okay all of them were resistance trained people people that were used to working out one group they gave 0.61 grams per pound of bodyweight of protein the other group they gave 1.19 grams per pound of bodyweight of protein well what they found after four weeks was that there was zero change in body composition and strength zero change nothing between the two and what they found is by testing nitrogen balance is that the ideal amount is between 0.65 and point 8 grams per pound of body weight and when you’re in ketosis it might even be lower because you have levels of beta hydro ughter eight and you have levels of other hormones that are protecting your muscle even more so you may be able to get away with literally even a half a gram per pound of body weight which seems like so little you think you’re going to waste away but you’re not so there you have it 3 simple tips to making sure that you get the most out of ketosis that you can wrap your head around the science and not just jump on the bandwagon with everyone else it’s just telling you to eat a bunch of meat and cheese and get on with your day there is some science behind it there are some tips and tricks and if you harness those you can truly capture all the benefits there are to get of ketosis you don’t have to oxidize your body with a bunch of crap food you can do it right I’ll see you in the next video
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Ketogenic Diet: Top 3 Ketosis Tips Everyone Should Know: Thomas DeLauer
Consume Enough Salt
On a glucose-based diet, glycogen is produced in the liver, which is water-soluble and transported around the body in your blood.
The blood stream distributes energy to all the cells and muscles that need it.
Glycogen is also stored in the muscles, so the blood-motorway tops-up these stores when required.
Glycogen is transported in liquid and is water-soluble – glycogen itself contains a lot of water. It’s stored in liquid form – three to four parts water to one part glycogen
When you restrict carbohydrate, you stop consuming glucose, which is from what glycogen is made
Your stores of glycogen therefore deplete as your body burns energy, and because glycogen carries 3-4 parts water; your body loses a heck of a lot of liquid as well
So in entering a state of ketosis, your body is excreting water and salt through the depletion of glycogen.
High salt-levels trigger the thirst mechanism, but if salt-levels are going down (as is water), it naturally follows that the thirst-mechanism is not sufficiently triggered to cover this water-loss.
Conversely, when you cut carbs your insulin-levels decrease, which then tells your kidneys to release salt. (1,2)
Utilize MCT Oil
Using MCT oil is perhaps the most important thing one can do to get into ketosis and maintain it.
A diet that consists of long chain fatty acids depends upon 80-90% of calories coming from fat. Adding in lots of MCT oil brings this down to 60-70% fats
This is because MCTs are immediately metabolized into ketone bodies and used for energy quickly in the body
Many people believe that coconut oil is the same as MCT oil; however, MCT oil is made from coconut oil, it contains 100% pure medium chain triglycerides (capric and caprylic acids)
Coconut oil contains about 35% long chain trigylceride (LCT) and 50% lauric acid, which means that coconut oil is only 15% MCT and only 1/6th as ketogenic as pure MCT oil.
More simply, MCT’s can be metabolized quickly into ketone bodies, which means that the body metabolizes the MCTS’s quickly because it recognizes them as more of a carb than a fat.
MCT’s have also shown to enhance thermogenesis in the body, thereby promoting fat burning.
MCT’s also have fewer calories, which will essentially allow you consume more proteins and carbs, making ketosis easier to maintain. (3,4)
Watch Protein Consumption
Too much protein is bad for ketosis because our bodies have an energy process called gluconeogenesis
The body’s preferred source of fuel is glucose, which it gets first from carbohydrates on a standard diet.
However, if enough carbs aren’t present, which is the case when you’re eating low-carb or ketogenic, the body will have to turn to other sources for energy.
The purpose of the keto diet is to have the body break down fatty acids, which then produces ketones for energy – the process known as ketosis.
However, there’s another way the body can create carbohydrate-style energy in the body – by breaking down amino acids from the protein in your muscles.
Gluconeogenesis is how your body turns protein into glycogen that can be used as glucose to burn for fuel.
Even if you’re eating plenty of fat, if you also eat too much protein, your body can facilitate GNG instead of burning fat for energy.
This means that you could spend your whole time thinking you’re eating keto while not actually being in ketosis. (5)
1) The role of salt in a ketogenic-diet. ‘Keto-Flu’ explained! | country walks in ketosis. (n.d.). Retrieved from
2) 10 Critical Ketogenic Diet Tips. (n.d.). Retrieved from
3) 7 Effective Tips to Get Into Ketosis. (n.d.). Retrieved from
4) 5 Ketogenic Diet Master Tips – Best Ways to Get Into Ketosis. (n.d.). Retrieved from
5) How Too Much Protein is Bad for Ketosis – Perfect Keto Exogenous Ketones. (n.d.). Retrieved from
6) The Myth of 1 g/lb: Optimal Protein Intake for Bodybuilders. (n.d.). Retrieved from /