7 Ways To Get Your Summer Body With Keto
Working out, eating fiber, and intermittent fasting are just some things you can do to get your summer body with keto.
Summer is right around the corner; Friday, June 21 2019 in the northern hemisphere. That’s so close that if you’re not paying attention you’re going to bump into summer, knock noggins, and have to pick up each other’s stuff. You won’t be alone if you’re trying to get your summer body with keto in anticipation of having a meet cute with summer! Although, everyone should feel comfortable in the summer rays because everybody is a beach body. THICC THIGHS SAVE LIVES, SUMMER!
The ketogenic diet is your best bet because it will burn fat faster; provides improved mood, focus, and energy; and helps decrease appetite. Plus, ketones, which becoighme your primary source of energy while you’re doing the diet, have been shown by several studies to ward off inflammation and slow neurodegenerative conditions. That means you won’t end up like James Garner in The Notebook, reading summer its old journals with the hopes of transcending summer’s dementia, and then dying while falling asleep in each other’s arms soon after.
That would mean no trips to the beach for anybody because SUMMER IS DEAD (Thanks, O’Bummer!)! Luckily, unlike your body fat, summer isn’t going anywhere!
Exogenous ketones will make the transition into ketosis easier.
Doing the ketogenic diet entails dropping your carb intake down to 5% of your daily caloric intake. For some, this causes the keto flu, a constellation of symptoms that may include fatigue, headache, irritability, brain fog, dizziness, sugar cravings, nausea, and decreased motivation. It’s just your body getting used to not having a stead in-take of glucose, the energy source that carbs turn into. Luckily, you can smooth the transition using exogenous ketones.
The ketone body that gives you energy is known as beta-hydroxybutyrate (BHB). It’s produced by your liver. Before that happens, however, you need to burn up all your blood sugar and your glycogen stores, which is backup glucose kept in your liver and skeletal muscles. Keto flu is your body making the adjustment to not having a consistent energy source, so it makes sense that exogenous ketones, BHB manufactured in a lab and bound to salts to make them digestible, will make the transition easier. Plus, exogenous ketones are a great source of energy!
After one month of being in ketosis you’ll be fat adapted.
Roughly after a month of doing keto you’ll become fat adapted. That’s when your fat becomes adenosine triphosphate (ATP), your primary source of life fuel. Being fat adapted means you can eat carbs and experience no waiting period where you’re not in ketosis. Instead, you’ll just be in ketosis after your body burns through all that glucose. “Sweet!” “Cool!” “Sweet!” “Cool!” DUDE, WHERE’S MY CAR DOES NOT HOLD UP DUE TO ITS AGGRESSIVELY TRANSPHOBIC AND XENOPHOBIC CONTENT!
If you’re wondering how to tell if you’re fat adapted without peeing on a test stripe to measure your ketone levels, the symptoms of being fat adapted are identical to being in ketosis: accelerated weight loss, clear headedness, improved mood, stable energy, and less hunger pangs. The latter begs explanation! EVERYONE WANTS TO KNOW HOW TO BE LESS HUNGRY! A low carb diet that’s also a high fat diet is key is the answer. Fat raises the hormones that cause feelings of satiety and lowers the hormones that increase the desire for nom-noms.
To get technical, in case you’re ever trying to impress a nutritionist and think this is the route to go (it's probably not!), fat lowers ghrelin, the hormone that triggers hunger; fat lowers neuropeptide Y, which also triggers hunger; and fat ups your levels of CCK, a neuropeptide that makes you feel full. Plus, since you’ll be used to not eating carbs you won’t want carbs, which are too often empty calories.So eat plenty of fat because it will help you get your summer body with keto!
Cardio and strength-training will help you lose weight and have many other health benefits.
Sure, physical activity will enlarge your caloric deficit, giving you more dietary wiggle room, but there are other reasons why you should do cardio on the keto diet and why you should strength train. Strength training will provide you with lean muscle that'll make you look hawt like summer. Strength training will also help you with endurance exercise, which means you can do cardio long enough to release human growth hormone (HGH). What's that? Oh, just something that slows the effects of aging, helps repair and build muscle, and helps you maintain your energy levels. It’s a virtuous cycle!
Cardio and strength training also help you deal with stress. That’s important because stress makes it harder to make good eating decisions, which are key to making keto sustainable. Stress in the form of inflammation can be good because it’s the notification system your body uses to start healing injuries. But too much inflammation is associated with many illnesses! So, keep it up with the physical activity, as well as the rest. Improving muscle growth and decreasing stress are also both reasons why you need sleep!
Intermittent fasting will help you lose weight, combat stress, and release HGH!
As previously mentioned, it's easier to eat less on keto because you're generally less hungry. So, you should try intermittent fasting to lose weight more effectively as well as to trigger a slew of positive side effects. The two most popular routes are only eating during an eight hour window, like noon to 8pm, or not eating for 24 to 48 hours once or twice a week. What you need to know about intermittent fasting is that it triggers autophagy.
Autophagy is so important it has its own dedicated peer-reviewed journal. One study found that short-term fasting induces profound neuronal autophagy. That’s important because autophagy is your body’s way of recycling old cells. Additionally, intermittent fasting is associated with reduced inflammation, improved heart health, may guard against neurodegenerative diseases (so you're less likely to end up playing out your last days like the ending of The Notebook), and has been shown to increase the life spans of rats by 36 to 83%! Let’s just hope the rats in the city aren’t practicing intermittent fasting, or any of the other things on this list! Then we’d have a slew of super cut, sexy rats to deal with!
You can also try a dry fast to help you get your summer body with keto. That’s when you don’t drink water for 24 hours. Fat is your body’s greatest source of metabolic water, which is water made in the body. That means a water fast can be a great way to give your diet some extra oomph, and it only works because drinking water is important.
Cutting out processed foods makes everything better!
When you cut out processed foods you significantly reduce the likelihood of developing every disease. Makes sense considering how foreign processed foods are from what considered healthy for human beings. But cutting out processed foods also makes it easier to appreciate all natural foods. If you don’t drink diet soda, for example, you’ll find that, eventually, your taste buds will adjust and you’ll be able to appreciate the natural sweetness of fruit you can eat on keto. And there’s few things more satisfying than fruit on a hot summer’s day, especially if you’re on drugs. DON’T TELL YOUR PARENTS YOU’RE DOING DRUGS!
Eating the right fats will improve your health.
Once you start consuming the eight best keto friendly oils, you’ll be improving your health on multiple fronts. Monounsaturated fats found in olive oil and avocado oil are linked with an decreased likelihood of developing cardiovascular disease, poor cholesterol, cancer, neurodegenerative diseases (like Alzheimer’s or Parkinson’s), and type 2 diabetes. They’re also key to doing keto!
If you want a quick burst of energy before a game of volleyball or frisbee on the beach (visualize! visualize! visualize!), you can try medium chain triglycerides (MCT). If you’re wondering why you should take MCT oil, look no further than its contributions to fat loss, its function as a fast fuel, its ability to reduce lactic build up, MCT oil's role in improving brain function, and its link to decreasing the risk of heart disease. Most pertinent to getting that summer body-body is that the length of medium chain triglycerides means they get turned into energy quick and make longer cardio sessions popular. Just another way to help you do cardio longer! And, remember, get the oil instead of just consuming palm or coconut oil because MCT is pure MCT.
Don’t forget to get enough calories and consume fiber while doing keto!
We all know what it feels like when we hear “Hot town summer in the city; back of my neck getting dirty and gritty,”! That’s when we want nothing more than to feel that, ““It's summertime and the livin is easy!” In times like those we don’t hope that, “This summer’s going to hurt like a motherf*cker!” (VERY EDGY KETO ARTICLE DROPPING F-BOMBS! HONK HONK AWOOGA! HERE COMES THE EDGELORD EXPRESS STRAIGHT TO REDDIT/THE DONALD! JUST SAYING WHAT EVERYONE’S AFRAID TO SAY IN THIS PC CULTURE!!!).To keep things easy instead of hurting like a motherf*cker while doing keto, you need to make sure to get your macros, fiber, and water. If you want to know what to do if you've got keto constipation or diarrhea, look no further than upping your fiber intake. If you’re worrying about keto and hair loss, it’s likely not getting enough calories and too much stress that would be to blame. Keto treats acne, so don’t be surprised if your skin clears up thanks to your diet. If you have any concerns about keto and your sex drive, good news, it’ll give you more energy, can balance out your hormones, and make you feel better about yourself! Lastly, enough energy has been spent debunking the keto crotch myth that you don't have to worry about it at all!