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How To Get Into Ketosis In 24 Hours! Your Essencial Guide To Living The Keto Lifestyle Jason Ochoa Table of Contents About the Author 2 HOW TO GET INTO KETOSIS IN 24 HOURS: 7 EASY STEPS! 4 How to save up to $500 a month on the Keto Diet 7 3 Keto Friendly Meals 10 Using Spices To Lose Weight 12 Kick Your Sugar Addiction! 14 Demystifying Detoxing : 3 Amazing Tips For A Healthy Detox 17 Are “Raw Food Detoxes” Worth It 19 High Fat Diets: What You Need To Know 21 Four Tips For Finding The Best Dietary Supplement 23 Fastest way to overcome a stubborn weight loss Plateau 25 About Hi, the Author My name is Jason and during the past 6 months in my travels... I had been consistently gaining weight to the point of feeling like the "Chubby Guy" at the party... I was feeling super uncomfortable in my own body and losing confidence in myself! Since being here in Bali for over a month now, I have lost 15 pounds or 6.8 Kilos (I think?) And all because of sticking to Keto Foods! I feel crazy focused and very energetic! Like I can go on day trips all day, chill and swim in the afternoon and work all night... So... If you're looking to lose weight, improve your health, look and feel fantastic. Here is the link to the new group I've started - https://www.facebook.com/Hassle-Free-Keto-Recipes The group is free to join so keep your wallet in your pocket and become a member! As a member, you'll get the most delicious... easy to cook... simple and affordable... Keto recipes each day! In fact, I'll be posting 3 new recipes every day... for breakfast, lunch, dinner, desserts and snacks. So if you're into losing weight, begin crazy energetic and productive then get on it! How To Get Into Ketosis In 24 Hours! Page 2 of 27 If not.. this means you're already a super star and we'll be great friends anyways!! How To Get Into Ketosis In 24 Hours! Page 3 of 27 HOW TO GET INTO KETOSIS IN 24 HOURS: 7 EASY STEPS! 1. REDUCE YOUR CARBOHYDRATE INTAKE TO 20 GRAMS PER DAY In order to get into ketosis in 24 hours, you’ll first need to drastically reduce your carbohydrate intake. 20 grams per day or below is generally considered the fastest way to get into ketosis. If 20 grams of carbs feels like too little for you, you can also try 50 grams first and reduce from there. Always listen to your body and consult with your doctor to figure out what’s best for you! 2. FOCUS ON NUTRIENT DENSE FOODS Focus on simple nutrient dense proteins, low carb vegetables, and high quality fat. Limit dairy, sweeteners, and processed food. Don’t overdo it with super fatty foods like bacon. Keep your diet as clean as possible in the next 24 hours to reach ketosis. 3. STAY HYDRATED It is extremely important to stay well hydrated on keto. Your body can’t enter ketosis if you’re super dehydrated and you also won’t feel very well. Carbohydrates store water, so when you cut them from your diet you’ll need to replenish yourself more frequently. You should also add salt (preferably pink Himalayan salt) to your water to keep your electrolytes flowing. 4. GO FOR A WALK FIRST THING IN THE MORNING Exercising on an empty stomach allows your body to use up stored glycogen, so it can start burning fat more quickly. When I was first struggling to get into ketosis, walking first thing in the morning was the best tip my nutritionist gave me. It really worked and, as a bonus, it lessened my keto flu symptoms. Besides walking, you can also try a HIIT cardio workout (like this one) to really expend your stored glycogen fast. If you have trouble exercising first thing in the morning, try eating a light snack 1-2 hours beforehand. 5. TRY INTERMITTENT FASTING How To Get Into Ketosis In 24 Hours! Page 4 of 27 The keto diet and intermittent fasting are considered the ultimate power couple! Fasting is often used as an easy way to achieve ketosis in 24 hours. There are different types of intermittent fasting. A simple way to fast is to skip a meal. You can also try 16/8 fasting, which involves fasting for 16 hours and eating only during an 8 hour window. Consult your doctor to determine the safest and most effective form of intermittent fasting for you. And if intermittent fasting isn’t right for you, no worries! You can still achieve ketosis without it– just follow the other steps. 6. USE MCT OIL FOR ENERGY (Or Coconut Oil works too) And Exogenous Ketone Salts to get into Ketosis FAST! MCT oil is a healthy fat that helps your body produce ketones and gives you an extra boost of energy. You can take one tablespoon on an empty stomach before your morning walk or throughout the day if you need a boost. You can buy Exogenous ketone salts on Amazon or any other store with fast shipping. 7. GET PLENTY OF REST It’s important that you get a good night’s sleep and plenty of rest while trying to get into ketosis in 24 hours. It will help you maintain your energy. While movement is helpful for achieving ketosis in one day, you definitely shouldn’t run a marathon or do anything else that is highly stressful on your body. You’ll likely feel a little keto flu-y and blehhh today so save your high powered projects for after your body adapts. Congratulations! You now have all the knowledge on how to get into ketosis in 24 hours. I hope you find these 7 easy steps helpful on your keto journey. Even if you don’t reach ketosis in one day, these 7 steps will still help you get into ketosis super fast! One last reminder that it is super super important to ALWAYS LISTEN TO YOUR BODY. Yes– I know I’ve said it several times already but seriously, I care about you and I do not want you to feel like crap. If you need to rest then rest. If you need to increase carbs then increase carbs. Do what feels best for you and always consult your doctor when necessary. Ketosis will be there for you another day– take care of your health first. How To Get Into Ketosis In 24 Hours! Page 5 of 27 Hassle Free Keto How To Get Into Ketosis In 24 Hours! Page 6 of 27 How to save up to $500 a month on the Keto Diet You can absolutely make keto work on a budget. You don't have to buy those "made for Keto" ready made processed foods. If you’re following keto on the recommendation of your doctor as part of your treatment plan for a medical condition, eating a nutrient-dense version of the ketogenic diet may lead to health improvements. Still, you’re going to want to find out how to save at the store now. Here’s how. 1. Skip the Fancy, Packaged Keto Diet Foods Once a diet becomes trendy (as keto has), companies are quick to hop on the bandwagon and develop keto-compliant foods, like meal replacement bars, fat bombs, or shakes. You don’t need these things to be successful on a keto diet. Not only that, but relying on these foods too much takes you away from a great benefit of keto: eating fewer packaged foods. 2. Don’t Forget to Add Nonstarchy Veggies to Your Plate Keto is so focused on fats and proteins that it’s easy for veggies to get pushed to the wayside. Veggies such as spaghetti squash, cauliflower, and lettuce can go a long way to adding volume and heart-healthy fiber to your meals. Precut veggies, including bagged cauliflower “rice” or packaged zucchini noodles, may be convenient, but they’re also more expensive. One money-saving key is to buy them in their whole form and take the time to watch a couple of YouTube videos on how to cut and chop them like a pro. 3. Choose Your Cuts of Meat Wisely There’s a wide distribution of meat prices, with factors such as where you live, where you shop, the cut of meat, and the type of meat (pasture-raised, organic, and the like) affecting the price tag. You’ll want to pay attention to those dollar signs and be strategic. 4. Shop at Trader Joe’s or the Go-To Bargain Grocery Store in Your Area If you don’t have a TJ’s in your hometown, peruse the farmers market or hit your local bargain grocery store. The point is: Healthy eating that doesn't hurt your wallet, on keto or otherwise, requires doing a little bargain hunting. You can find additional savings with a little comparison shopping. 5. Buy These Beans to Keep Carbs Low and Heart-Healthy Protein High One of the biggest “tricks” of the trade in lowering your grocery bill is buying beans. But on a keto diet, most beans offer far too many carbs. One of the exceptions: black soybeans. You can pick up an entire can of organic black soybeans for a couple of dollars, How To Get Into Ketosis In 24 Hours! Page 7 of 27 and a ½-cup portion packs only 1 g of net carbs. The serving also offers 7 g of fiber, which will help keep your digestive system healthy (a major plus when you consider all the uncomfortable tummy trouble that keto can cause). 6. Find Frozen, Not Fresh, Berries to Get Your Keto Fruit Fix If you’re choosing to include fruit in your keto diet, you’ll do so in limited amounts. After all, a medium apple contains more than 20 g of net carbs. So the fruit options are few. That’s where berries come in, because they tend to be high in fiber and lower in net carbs compared with other fruits. They can be expensive — except when you buy a big bag of them frozen. 7. Join a Meat Share to Nab Deals on Beef, Pork, and More Depending on where you live, there may be local farms or butcher shops that offer the chance to purchase a whole, half, or quarter cow. The upfront costs are higher, but it’s a great way to buy in bulk and save a serious amount on the per-pound price. 8. Skip Organic, Grass-Fed, and Free-Range Many keto advocates suggest buying grass-fed or free-range meats and organic vegetables. That’s great advice, but if you’re low on cash, know that these varieties aren’t required for you to lose weight on the keto diet. “If you’ve been eating a Standard American Diet, you can make a lot of headway [when it comes to your health] by focusing on the bigger picture and worrying about the details later on,” says Dr. Herrmann. 9. Opt for Eggs to Get Healthy Fat on the Cheap Eggs are some of most cost-effective foods out there — and they’re completely okay on keto. One large egg has 4.8 g fat, 0.4 g carbs, and 6.3 g protein, which can easily fit into your macro goals. What’s more, in 2018 a dozen eggs cost $1.25 on average (that’s just 10 cents per egg), according to the Farm Bureau. Scramble with dark leafy greens and top with cheese for breakfast or cook into a frittata for lunch or dinner. 10. Get Comfortable With Meal Planning to Reduce Food Waste One of the most eye-opening stats about our eating habits: Households waste, on average, $1,500 worth of food every year, according to SavetheFood.com. That applies no matter what diet you’re on — keto or not. Proper meal planning , cooking up wilted or softened veggies, learning proper storage tips, and planning meals before grocery shopping are all things that can help reduce the amount you toss. 11. Buy Keto-Friendly Nuts, Like Almonds and Walnuts, in Bulk One of the most common money-saving tips you’ll hear is the call to “buy in bulk.” That’s great, provided you have the space and adequate memory to eat them before they How To Get Into Ketosis In 24 Hours! Page 8 of 27 expire. Keep in mind that buying in bulk also opens you up to the threat of food waste, so it’s important to choose the foods you buy in large quantities wisely — and store them properly. Hassle Free Keto How To Get Into Ketosis In 24 Hours! Page 9 of 27 3 Keto Friendly Meals The Ketogenic diet has been taking the health industry by storm lately, and you may have been considering going keto for yourself. This may seem like a daunting decision, though, especially with the more you research it. It is among the strictest of diets out there, as it requires you to get into a ketogenic state in order to start to lose weight and feel great. To do this, you'll have to have some meals in mind. While it may seem pretty straightforward, you'll find that you quickly get bored if you don't add variety. Here are three keto friendly meals to keep yourself satiated and to better enjoy the diet. 1. Deconstructed Tacos I like to call this meal deconstructed tacos, although you won't be using a lot of the same spices and of course you won't be using traditional shells. What I like to do is cook some grass fed ground beef with a mix of spices, including: Salt Pepper All spice Garlic powder Onion powder Other spices if I feel like experimenting I then mix in some almonds and shredded cheese when the meat is almost finished. I put it in a bowl, top it with some guacamole, sour cream, and additional cheese. It's amazing and it will fill you up. And yes, I said almonds. How To Get Into Ketosis In 24 Hours! Page 10 of 27 2. Burgers One of the best parts of keto is the meat. If you are a meat lover, this diet is for you! I love making burgers, and I'll mix the meat up here and there. Some days I'll do ground beef, others ground bison, venison or anything else I can get my hands on. Just keep in mind with the leaner meats that you may need to mix in a fattier meat for texture and binding. I'll also cook up some bacon (or duck bacon) and add it on top. If I'm feeling particularly crazy, I'll fry up an egg and add that on top. At that point, who needs a bun? 3. Traditional Breakfast Here is where breakfast shines. You can cook eggs however you'd like, some bacon on the side and some freshly sliced avocado for extra fat. Actually, with this diet, avocado will quickly become your best friend! Make sure you mix the meats up, and try new sides. You don't have to be bored with your food when you're on keto! Hassle Free Keto How To Get Into Ketosis In 24 Hours! Page 11 of 27 Using Spices To Lose Weight Almost everyone feels like: "I could afford to lose a few pounds" Right? And a great way to do that is to incorporate more HEAT into your diet! No literally, but figuratively with spices and hot sauces. Spicy foods are great because they are often low-calorie and work well as a replacement for condiments that are often times high in fat. Let's focus on some of the spices that you can add to your routine to drop pounds! >> The first spice you should reach for when looking for both flavor and health benefits is ginger. Ginger has been used a flavoring for years, but more and more people are realizing how healthy ginger can be when included in a regular diet. Research has shown that ginger can increase your metabolic rate while decreasing your appetite. This allows for those who are trying to lose weight to really drop pounds because ginger is fighting your hunger pangs on two fronts. Additionally, ginger can be used to inhibit nausea. >> The next spice you need to be including in your regular diet is cumin. Cumin is a very tasty seasoning that also packs a powerful punch of nutrition. Researchers have found that cumin not only increases your metabolism, but it's also high in iron. Many people don't get enough iron in their diet and they should because iron has a direct correlation to your energy levels. The more iron in your diet the more you're able to exercise and burn off calories, which is of course important for anyone trying to lose weight. >> Another spice to make a part of your diet is rather common and might already be something you eat regularly, black pepper. Black pepper has been shown to increase your metabolism by increasing your body temperature and also aiding in digestion. How To Get Into Ketosis In 24 Hours! Page 12 of 27 Further, research has shown that fresh cracked black pepper specifically can help combat fat cells from forming in the first place. A final good trick to remember with spices is to incorporate them more for flavoring over other condiments that might be high in fat and calories like ranch dressing or high in sugar like ketchup and BBQ sauce. Hot sauces have virtually no calories and hardly any sugar, but can still kick any dish that needed kick. Hassle Free Keto How To Get Into Ketosis In 24 Hours! Page 13 of 27 Kick Your Sugar Addiction! You’re tired, edgy, and cranky in the morning… Till you get your sweet, sweet Starbucks frappé. If black coffee doesn’t do it for your “caffeine fix,” maybe your real problem is a sugar addiction. According to some nutritionists, sugar is at least as addictive as cocaine. The scientific community hasn’t come to a consensus on whether sugar is a genuine addiction. But according to the line at Starbucks, the nutritionists may be right. Sugar addicts get highs that drop off into awful-feeling lows, just like any other addict. And then it’s back to the sugar to get that energy rush again. Keep at it and you risk developing blood sugar disorders like diabetes and hypoglycemia. Not to mention obesity. Sucrose has been found to spike opioids and dopamine, the “pleasure chemicals” in the brain. (And when sugar is taken away, dopamine drops abnormally low.) Withdrawal from sugar can cause physical and mental symptoms ranging from anxiety to tiredness to tantrums and anhedonia , the inability to feel pleasure. But it’s not impossible to get through it. Take it slow, take care of yourself, and try these tips to ease the process: Don’t go “cold turkey.” Some detox and diet plans suggest you eliminate all carbs, from whole grains to even green vegetables! The sheer misery—and the inconvenience of not being able to eat anything like a normal person—sets these plans up for failure. Instead, eliminate the worst carbs. Sugary snacks obviously have to go, but starchy items like pasta and boiled potatoes can spike your blood sugar as well. If you must have potatoes, fry them in a healthy oil instead, to slow sugar absorption and keep your levels steady. Mix your sweets with fiber. If you’re dying for something sweet, go for fruit and soymilk How To Get Into Ketosis In 24 Hours! Page 14 of 27 in a nice hearty bowl of oatmeal. Gradually reduce the amount of sugar you use in coffee or baking in order to “retrain” your sweet tooth. Once you learn to enjoy foods that aren’t so sweet, you might be surprised by how bad oversweetened baked goods and coffee drinks begin to taste. Drink lots of water. Water helps detox and helps you feel less fake hunger. (High protein foods can help you feel full as well.) Remember, a lot of “hunger” is actually thirst. And the plain-tasting beverage will help you learn to like non-sweet tastes. Avoid artificial sweeteners. By making your brain expect sugar calories, they’ve been shown to actually increase hunger in the hours following consumption. Eat leafy greens, the more bitter the better, like kale, mustard greens, and turnip tops. The detox dieters’ claim that they magically help speed a sugar purge is probably bunk— but the fiber, chlorophyll, and vitamins and minerals in greens are a great substitute for sugary junk. It’s hard to eat a candy bar when your mouth is full of spinach. And slightly bitter greens are a great help in retraining your taste buds. If you can find the sweetness in kale, you don’t need a Slurpee. Drinking your coffee black can also help you learn to appreciate nonsweet foods. Spicy foods are great as well; on top of retraining your taste buds and adding kick to your diet with minimal calories, hot pepper sauces have been shown to release endorphins. This is a great replacement for the mood boost you used to get from sugar. >>You may have a glutamine deficiency. Supplementing with amino acid boosters like L-glutamine can stop sugar cravings in some individuals almost immediately. Stress can burn out your neurotransmitters even if your diet is sufficient… but if you’re filling up on sugary foods, it probably isn’t. How To Get Into Ketosis In 24 Hours! Page 15 of 27 According to foodrenegade.com, it takes about a month of L-glutamine supplementation to carry you through the sugar detox. Get some exercise. You may feel too sluggish to begin, but the more you move the better you’ll feel: working out is a natural way to burn excess sugars in the bloodstream and regular your glucose levels. And the endorphins released by the activity will ease your depression and anxiety. Hassle Free Keto How To Get Into Ketosis In 24 Hours! Page 16 of 27 Demystifying Detoxing : 3 Amazing Tips For A Healthy Detox You may have heard from someone that your body needs to undergo a detox before you make a major health push. This couldn't be more true. Specially on the Keto Diet. Before you start to make the massive changes you need to make to your diet and lifestyle, you need to flush out the toxins you have in you. Free radicals have found their way into your body and before you focus on rebuilding, you have to scrub yourself clean. So, how do you do this? How do you effectively and healthily go through a proper detox? Below, I am going to go over three amazing tips that you help you to go through an effective and healthy detox that will flush all of those nasty toxins out of your system, while still giving you the nutrients your body needs to survive. 1. Buy Water in Bulk The MOST IMPORTANT part of a detox is water. First of all, without water, you will be unable to flush out all of those nasty toxins you are trying to remove with your detox. Second and much, much worse is that without the proper amount of water, your body can become more susceptible to the toxins. Your kidneys, which help to remove the waste from your body, need the water to expel the waste when you urinate. Actually, every part of your body needs water. It is the single most important thing your body needs to run successfully and you especially need plenty of it during your detox. Don't skimp out. Drink lots of water. How To Get Into Ketosis In 24 Hours! Page 17 of 27 2. Eat Your Veggies Now, more than ever, it is important to limit your diet. Cutting most of the non-vegetable carbs and proteins will help to lower the chances of bringing free radicals back into your body... And the increased amounts of veggies will help to give your body the nutrients it needs to get through the detoxification process. Some of the veggies you should make sure to include are asparagus, kale, artichoke, broccoli and spinach. Make sure to get a variety of colors and plants, to make sure you are getting the vitamins your body needs. 3. Listen to Your Body You are undergoing a very difficult process while detoxing and your body can easily run low on the nutrients it needs to maintain. That is why it is more important than ever to listen to your body and understand its cravings. If you are desperately craving oranges or orange juice, you may be low in vitamin C. If you are parched, you definitely need lots more water. You may need to ignore some of these cravings, like those for refined sugar and fast food. You have become addicted to these things and just like going through withdrawal, your body will crave these things. Be mindful of what your body needs, but also have an understanding of what unnatural foods are trying to trick you into thinking that you need them. With these things in mind, you can go through a successful and healthy detox. Good luck and don't give up! Hassle Free Keto How To Get Into Ketosis In 24 Hours! Page 18 of 27 Are “Raw Food Detoxes” Worth It So you’ve got this friend who won’t shut up about her raw food detox. You've just got into Keto and heard you need to detoxify too... She’s always been kind of flakey, and she’s always on some fad diet, so you’re used to hearing this kind of thing from her… and ignoring it. But if you aren’t mistaken, her skin is looking fantastic this time. And if she isn’t exactly happy, she certainly is manic. ...Usually her diets make her depressed and cranky. But lately she’s been bouncing off the walls with energy, and it doesn’t seem. Is it worth your while to follow her down the raw food rabbit hole? Well, that depends on what you mean by “worth your while.” It also depends on what you mean by “follow her.” Raw food gurus promise a lot of things. But their big promise, front and center, is usually weight loss. This is indeed possible. But not probable. Particularly if you’re at all, you know, prone to actually doing things. But since you are already on the Keto Diet, it won't hurt to try... All a “raw vegan diet” means, technically, is that you eat nothing that comes from an animal, and nothing that’s heated above some magical temperature that raw foodists say kills the “enzymes” in the food. These mystical enzymes are what’s missing from cooked food—and they’ll do everything from making you shed pounds magically to cleaning your living room, if you listen to the extremists. But the real reason some people lose massive amounts of weight on raw food isn’t so mystical: they were eating really badly to begin with. How To Get Into Ketosis In 24 Hours! Page 19 of 27 Changing from the “standard American diet” (hourly shovels-full of hamburgers and junk food) to anything involving any vitamins or fiber will naturally induce weight loss. Nothing in the world of weight loss is magic, even if it sometimes seems mysterious. For you who are already eating healthy, weight-loss results won’t be so dramatic… unless you really go overboard on the greens and fiber. See... on a practical basis, raw foodists wind up getting their calories from some fairly dense sources of fat and sugar: nuts and sprouted grains, plus avocados and other, more sugar-packed fruits. Gurus quietly advise that you go easy on these calorie-dense sources and try to fill up on greens (while swearing out of the other side of their mouths that nuts are magic, too). But surviving on minerals and fiber will drive most people insane with hunger. So they wind up binging on nuts, mangoes, and avocados, because they’re starved for protein. And it’s easy to justify binging, because you’re still eating “virtuously” by not consuming any of that nasty, poisonous cooked food. But now you know what this Hype is all about :) Hassle Free Keto How To Get Into Ketosis In 24 Hours! Page 20 of 27 High Fat Diets: What You Need To Know You are new on Keto diet... So you need to know: While low carb diets have been around for a while now, the idea of a high fat diet seemed odd until recently. Most people had a certain belief of fats being unhealthy, but recent research suggests that what most people thought was super unhealthy may in turn be good for us. It's no secret that the food pyramid from our childhood was waaay off. This may have been due to many different reasons that we won't get into, but in it the bottom section with the most servings was carbohydrates. We now know that a high carb diet isn't great for you, and can cause a whole lot of weight gain and health issues. Mix that with sugar, and you've got a pretty bad combination. When we were kids, most of us also grew up with low fat foods. It may have been milk, yogurt or just about anything else as long as the fat was cut out. We were told fat was hurting us, and we started believing that fat actually makes us fat. Now the tides are changing, and people are embracing fat. Ketogenic diets are becoming popular, and with this people are dramatically increasing their fat intake. While fat can be your friend, a lot of people aren't looking at the sources that they are getting the fat from. Keep in mind that, like anything, where your food comes from matters! Once you decided to go on a high fat diet, you'll want to make sure that you are still taking in good foods. So, you'll want to cook with quality olive oil, grass fed butter and other good fats. You'll also need to watch your calorie intake. A lot of people think that once they jump on a new diet that changes the types of food that they eat, calories go out the window. How To Get Into Ketosis In 24 Hours! Page 21 of 27 While calories-in, calories-out is up for debate, you still don't want to be taking in too much food. > Watch your portion control. If you want to try a high fat diet, consider consulting a nutritionist beforehand, and if you have diet related health issues, you may want to speak with a doctor. Overall, Keto Diet is showing a lot of merit, but like with anything else, make sure you do your research before you jump in feet first. Hassle Free Keto How To Get Into Ketosis In 24 Hours! Page 22 of 27 Four Tips For Finding The Best Dietary Supplement This made me think twice... With the many dietary supplements and weight loss pills on the market, it can be difficult to figure out which one to choose. Each supplement works differently depending on its active ingredients and not all manufacturing companies have the same quality of products, since the Food and Drug Administration (FDA) does not require the same rigorous testing that it does for drugs. It is, however, possible to get the best bang for your buck from a dietary supplement by doing a few simple things. Follow Your Doctor’s Recommendations A good place to start when you are considering taking a dietary supplement, especially one to support weight loss, is to talk to your doctor. During your conversation, ask your doctor for a recommendation on particular brands that manufacture quality supplements and if there are any active ingredients that you should avoid. Some active ingredients interfere with other medications, making them less effective. Your doctor will know if there are supplements you should avoid because of the medications you are taking. Read the Active Ingredients Active ingredients are what make a supplement work, so you should know what active ingredients are in a pill and how they affect you. Look for common active ingredients that experts consider effective in supporting weight loss, such as green tea extract, 7-keto-DHA, green coffee extract, and Glucomannan. These active ingredients help to speed up your metabolism so that you can lose weight more easily. To get the best dietary supplement, you need to choose something that has active ingredients your body needs. Avoid Going for the Cheap Stuff How To Get Into Ketosis In 24 Hours! Page 23 of 27 Since dietary supplements do not have the same strict regulations that prescription medications do, it is important to stick with name brands. Doing research on a company can help you see what their manufacturing process is like and assure you that they actually include the ingredients that they list on the label. If you opt for the cheaper brand of dietary supplement, you are getting a lesser quality product. It is likely that it will not contain the right amount of the active ingredients, or it may add other unnecessary (and possibly harmful) ingredients without telling you. Research the Effectiveness of the Pill Some dietary supplements have research published about their safety and effectiveness, so look for these studies to help you determine if the supplement is worth your money. Beware of things that look like research but are not: A celebrity endorsing the effectiveness of a supplement. Charts made from satisfied consumers and not from a true scientific study. Another aspect of the supplement that you should research is its side effects. Many supplements can lead to unwanted side effects during daily life or if you would need surgery for any reason. Finding a dietary supplement that will work well for you can be an exhausting task. Keeping a few things in mind that will help you choose the best supplement. Recap: Follow your doctor’s recommendations, understand active ingredients, avoid cheap brands, and research your supplement to find the best supplement for your body! Hassle Free Keto How To Get Into Ketosis In 24 Hours! Page 24 of 27 Fastest way to overcome a stubborn weight loss Plateau So you stopped drinking soda and bringing ice cream into the house, and the weight started to peel off. This boosted your confidence, so you joined a gym to burn some extra calories on the stationary bike. All of your efforts paid off and you lost weight, possibly even a lot of weight … well, for a while. But now you feel stuck; you feel as if you’ve reached a weight-loss plateau. Possibly you’re at a healthy weight, albeit above your dream weight, but those pesky 5- 10-15 pounds are still lingering. Why? Are you just dreaming too big and searching for something that is out of reach? If you’re at a healthy weight, this might be because the body likes to maintain a stable weight, also known as set-point weight. While your body’s set point can be adjusted, it can take some time to get there. As you are losing weight, it can be tempting to cut calories too low to shed pounds faster. The down side to this technique: your muscle can be used as energy and this gradually slows your metabolism to spare energy. Whether you find yourself above your body’s natural set-point weight or if you’re hard pressed to lose those vanity pounds, here are 10 ways to overcome a weight-loss plateau. 1. Adjust your calorie intake. As you lose weight, your metabolism can drop because your body requires less calories or “energy” to fuel a smaller you. The calorie intake that you initially had when you began your weight-loss journey will need to be adjusted to match your body’s current needs for weight loss. Make sure to revise your calorie goal in MyFitnessPal every 10 pounds or so. 2. Focus on quality. Busting through a weight-loss plateau is more than calories in and calories out. Processed foods won’t cut it anymore, thus quality whole foods like vegetables, beans, high-fiber fruits and lean proteins are needed for your engine to burn body fat. 3. Rotate your routine. Slugging away on the treadmill for the past four months? It’s time to change up your workouts. The muscles become familiar with the same old workout, making your regular routine less effective. To see a change in body fat, you have to get outside of your fitness comfort zone. High Intensity Interval Training (HIIT) has been shown to burn body fat effectively. Try doing speed work at the track, a boot camp class at the gym, or alternate walking and running intervals. Note: Just progress slowly How To Get Into Ketosis In 24 Hours! Page 25 of 27 and deliberately when incorporating high-intensity exercise into your routine. Doing too much too fast can leave you too sore, tired or even injured. 4. Beware of clean-up duty. An extra bite here, a little nibble there. Those calories DO count, even if they aren’t on your plate. Mindlessly munching on the kids’ (or spouse’s) leftovers during clean up seems harmless, but resist the snack urge because it might be what’s keeping you from seeing results. 5. Know your numbers. If you’ve been watching what you eat and exercising more and your weight is not budging, consult with your doctor to rule out any underlying medical conditions that could make it difficult for you to lose weight. 6. Sleep. A full night’s sleep is vital to losing body fat because it resets your hormones. Even a little sleep deprivation can lead to increased cortisol, a stress hormone. Elevated cortisol levels can lead to body fat accumulation around the midsection. 7. Keep a closer eye on your caloric needs. Research has shown that people often overestimate how many calories they burn during exercise, and underestimate how many calories they eat. To better approximate your caloric needs, use the MyFitnessPal basal metabolic rate calculator to learn how many calories you burn a day if you did nothing but rest for 24 hours. Use your basal metabolic rate as a benchmark to subtract the approximate number of calories burned during activity. Keep in mind that the number of calories burned during activity can vary. 8. Flush with fluids. Keep your hydration in check since the body will often crave food when you are even mildly dehydrated. Symptoms of dehydration are similar to symptoms of hunger, so it’s easy to confuse the two. Aim to drink 80-100 fluid ounces (2.35 liters) of water per day plus additional fluids lost during activity. 9. Increase muscle mass. Want to burn more calories at rest? Lift (heavier) weights and follow a strength-training program to build muscle. The more muscle you have, the more calories you burn, and the more body fat you’ll shed. 10. Eat more protein. Protein has the highest thermic effect of food, meaning eating protein burns more calories during digestion. Protein also contains an amino acid, leucine, that numerous research studies have identified as a potent catalyst for burning body fat. Put these tried and true tips into action, and soon you’ll be saying, “What weight-loss plateau?” How To Get Into Ketosis In 24 Hours! Page 26 of 27 Hassle Free Keto How To Get Into Ketosis In 24 Hours! Page 27 of 27