All posts filed under: Science

The Science of Keto

How Do I Know If I’m in Ketosis?

For those of you looking to lose weight and get in shape, you might think that dieting sucks. But it doesn’t have to! To be honest, it all depends on what type of diet you follow. If you’re on a dangerously low calorie diet which is virtually fat free, then of course you’ll feel awful and will wonder why you’re torturing yourself just to lose a few measly pounds. If however, you were able to find a diet which allowed you to be very generous with your calories, and to consume foods like steak, whole eggs, cream, salmon, and even bacon (in moderation) things wouldn’t seem so bad. With keto diets, that is exactly what you get, as they allow people to consume high amounts of healthy fats, and moderate amounts of protein, whilst keeping carbohydrate consumption low. As we’ve said before on the Ketoship blog, the idea is that you force your body into ketosis, where it basically burns fat for fuel, rather than glucose. Generally it takes around 3 – 5 days to …

Keto and Macros: Why Macros are Important for Low-carb Weight Loss

For people looking to shed those unsightly pounds of fat whilst preserving as much lean muscle mass as possible, a low carb diet plan such as keto is hugely beneficial. The problem that some people have however, is knowing their macronutrient ratios when following a keto diet plan. Though not everybody chooses to track their macros on keto, it is actually quite a useful habit to get into. Knowing your correct macros is a great tool to have in your keto-dieters arsenal. If you’re not sure which macro ratios you should be aiming for – don’t worry. We’ll explain it very basically in the following blog. What are Macros? Macros, or macronutrients, are basically units of energy and nutrients provided by fats, proteins and carbohydrates. The body has a predetermined number of nutritional requirements each day in order for it to function at its most efficient, and these can be defined via macro ratios. Each macro has its own unique role in the body, though obviously when following keto, they should be adjusted differently. A …

5 Top Tips for Cutting Weight With Keto

If you’re struggling to lose weight, you may wish to consider changing the way you approach your diet and nutrition. For bodybuilders, following a successful bulk, this is where the hard work really begins, because it will now be time to begin burning fat. The idea behind bulking is that you build as much muscle mass as possible, which inevitably also results in a little fat gain. Whilst cutting, the idea is to lose as much fat as possible, whilst preserving muscle mass in the process. If you’re looking to build yourself a lean and ripped physique, a ketogenic diet could be exactly what you need. Studies have found that ketogenic diets not only help to strip away body fat by forcing the body to burn fat for fuel as opposed to glucose, but they also help to suppress appetite and cravings for junk food commonly caused by fluctuations in blood sugar levels. To help make things even easier for you, here are some handy tips on how to cut weight with keto. Watch Your …

4 Great Remedies for Keto Flu

Whilst ketogenic diets have numerous health and weight loss benefits associated with them, like most extreme dietary and lifestyle changes, making the initial transition is not necessarily going to be smooth sailing. When you cut carbs out of your diet and enter ketosis, chances are you might feel pretty awful for the first few days. You may have no energy, your might will hurt, you’ll probably crave carbs and sugar like they’re going out of fashion, and all you’ll want to do is sleep. These are all symptoms of something known, colloquially, as ‘keto flu’. What is ‘Keto Flu’? Keto flu occurs when people cut carbs from their diets and make the into ketosis, also known as becoming ‘keto-adapted’. Generally, keto flu lasts anything from 3 days, up to 7 days on average. As your body has been so used to getting its energy from carbs for so long, when you take them away you might experience a few mild side-effects. Some even consider keto flu as a form of withdrawal from an addiction! The …

Which Sweeteners Are Best for a Low-carb Diet?

Most people on the keto diet discover, at one point or another, that their sweet tooth simply goes away, and they have no sugar cravings whatsoever. Many claim not to use sweeteners at all. You may find it difficult to give up sweets completely, especially in the beginning. There are many low carb sweeteners on the market, both natural and artificial, and while some of them can be safe to use, others might kick you out of ketosis. But how can a sugar-free sweetener raise blood sugar levels, you might ask. Well, most of them aren’t really carb-free, as their labels say they are. A whole bunch of protein bars and similar products are stuffed with sugar alcohols, and again, while some sugar alcohols can be safe to use and won’t affect your weight loss, others can boost your blood glucose levels just as regular table sugar would. Let’s check out the types of sweeteners commonly known to be low carb and safe for a ketogenic diet, and understand how they really affect your weight …

Fasting & The Ketogenic Diet

If you’ve been following the ketogenic diet for some time then you may have come across the term ‘intermittent fasting’ (or IF for short). Now, fasting in and of itself is a way of eating that’s practised by many people – and has become popular in recent years with the rise of diets such as the ‘5:2’ fasting diet. But many people don’t know that you can actually combine intermittent fasting with the ketogenic diet. This combination has been reported to have added health benefits, while also helping to overcome stalled weight loss in some cases. What is Intermittent Fasting? IF is not really a diet, but rather a ‘pattern’ of eating. Very basically, it involves going without food for an extended period of time, but for the purposes of this article, we’re not going to be recommending any cycle of intermittent fasting that goes on for longer than 24 hours. So, in the case of the aforementioned ‘5:2’ diet, intermittent fasting is based around eating normally for five days of the week, and consuming …

Exercising on the Ketogenic Diet – Is it Safe?

As we are now well into the New Year, those of you looking to undo those weeks of overindulgence will hopefully now be well on your way to getting things back to how they were pre-festive season. If, however, you’re looking to take things to the next level, you may wish to drastically change your dietary and exercise habits by embarking on a new exercise regime, accompanied by a new nutritional plan. Ketogenic diets, sometimes simply called ‘keto’ for short, are now hugely popular amongst people looking to burn fat, build muscle, and keep their energy levels sky high. The main issue that some people seem to have with ketogenic diets however, is that (thanks to ignorance and misinformation) people often think that exercising whilst on keto can be unsafe. In reality, if done correctly, exercising on keto is not only safe, it is very beneficial. Here’s a more detailed breakdown to help make things a little clearer for you. What are Ketogenic Diets? If this is the first time you’re reading the Ketoship blog, …

deal with loose skin after weight loss

How to Deal with Loose Skin after Weight Loss: 4 Helpful Tips

We all know how tough it can be to lose weight, and sadly, some people have a great deal more weight to lose than others. Losing body fat can be a tedious, mentally draining, and highly stressful process that requires a great deal of patience and self-discipline. For those of us who do manage to lose weight however, if we manage to lose a significant amount of weight, we sadly have to deal with a new problem which comes in the form of loose skin. People who are just a few pounds overweight generally won’t have to worry about loose skin if they lose the weight. But when we’re talking about pound loss that reached into the triple digits, loose skin is generally what remains. This can be disheartening. Loose skin following weight loss can be unsightly, it can be restrictive, and in some cases it can make individuals even more self-conscious about their bodies than they were when they were overweight. If you’ve lost weight and are dealing with loose skin, take a look …

New Year, New Diet: Keto Diet Tips for Total Beginners

This year rather than saying ‘New Year, New Me’, many of those looking to get fitter and healthier for the upcoming year are instead saying ‘New Year, New Diet’. There are many different diet plans currently in circulation, and finding the right one for you can be slightly overwhelming and intimidating. Ketogenic diets (also known as keto diets) however, are becoming increasingly popular. In fact, was one of the 10 most-searched diets of 2016! When you see the results that people achieve on low-carb and ketogenic diets, it’s easy to understand why they are so popular. Keto diets are very low carb, moderate protein, and high (healthy) fat diets that allow your body to use fat as its primary energy source, which of course results in fat loss. Remember, when you’re not burning carbs – you’re burning fat! Not only does the keto diet yield impressive fat loss results, it also promotes muscle growth, regulates insulin and hormone levels, and it fights inflammation. If you’re tempted to try a ketogenic diet however, there are some things you …

4 Reasons You’re Not Losing Weight on the Keto Diet

There are very few things more frustrating than not losing weight when you’re making a concerted effort to. Let’s say you’ve decided to commit to keto, you’re doing your best – but still the numbers on the scale aren’t shifting. What do you do? You may not realise it, but this is actually a more common problem than you might think. Although the keto diet has been proven time and time again to be an extremely effective method of losing weight, no diet is completely foolproof. If you’ve been struggling to lose weight on keto, then it could be due to a number of different reasons. Your Carbohydrate Intake is Too High This may seem like a no-brainer, but it’s usually the number one reason why you’re not losing weight on a low-carb or ketogenic diet. There could be any number of things contributing to an excessive carbohydrate intake without you even realising it.  Consuming too many vegetables can be a contributing factor, as can being ‘loose’ with your diet. For example, bad habits such as …