Is protein the best macronutrient for improving satiety? The answer is yes — with some caveats. In this video I go through what you need to know about protein and satiety, and how you can determine if you may benefit by upping your protein intake.
Ketogenic diets are very low-carbohydrate diets that supply the body with a high concentration of fat. The goal of the diet is to induce the body into a metabolic state known as ketosis, which involves elevated serum ketone bodies. These fats are then oxidized in the body and can lead to a range of physiological effects, including improved energy and reduced cravings.
When exercising while on a ketogenic diet, you should start off by doing cardio exercises at 50% of your maximum heart rate. This way, you will be able to maintain the higher heart rate for longer. Cardio exercises should be done a couple of times a week, and the intensity of the exercise should be increased every week.
Another benefit of the keto diet is increased muscle growth and strength. Despite the high levels of ketones in your blood, you need to make sure you eat enough protein. By doing so, you’ll maximize the muscle-building effects of this diet without reducing your ketone levels. As an added benefit, you should also consume fish oil or other fatty fish, which boosts muscle growth and recovery.
Another important benefit of a ketogenic diet is the reduction of triglycerides and other inflammatory markers. Taking a supplement containing omega-3 fatty acids may help you achieve the optimum balance of omega-3s and omega-6s. A supplemental omega-3 supplement should provide at least 500 mg of EPA and DHA per serving. However, if you are taking blood-thinning medications, you should consult with your physician before taking omega-3 supplements, since it can increase the risk of bleeding. You can also eat a wide variety of fish and other foods high in omega-3 fatty acids, including salmon, sardines, and anchovies. Understanding Vegetarian Ketosis