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Are Meal Replacement Shakes Good For Weight Loss?

Articles , Blog , Keto Zone Blog , July 29, 2019

If you’re trying to lose weight, you may have considered a liquid diet plan. But, are meal replacement shakes good for weight loss?

Are they better than portion-controlled or low-carb solid meals?

Meal replacements shakes are generally commercial liquid formulations designed to replace entire meals. They are most often 200-400 calories each. Sometimes, they are designed to meet the nutrition needs for a full day. Other times, they are designed to work alongside solid foods.

Here’s the science behind liquid diet plans, the results, and the answer to the question: Are meal replacement shakes good for weight loss?

The Science of Meal Replacement Shakes for Weight Loss

While meal replacement shakes and liquid diets may seem only subtly different than solid-food diet plans, they are significantly different.

In fact, there are many characteristics to them that completely change how the body responds. Here are the specifics of meal replacement shakes and how they affect weight loss.

1. Calorie Restriction

While there are some downsides to calorie restriction, we do know that consistent, long-term restriction is effective for weight loss for many people.

In fact, one study published in 2019 found that a 25% calorie reduction over two years resulted in an approximate 17-pound weight loss, of which 12 pounds were fat, in the study group. The control group, which did not reduce calories, gained approximately 0.2 pounds on average in the same time period (1).

One of the remarkable things about this study is that this weight and fat loss occurred in non-obese participants ages 21-50 years old. In addition to weight loss, the researchers found significant improvements in insulin sensitivity, inflammation, cardiovascular markers and more.

This is remarkable for two reasons:

  1. When less weight loss is needed, it is often more difficult to lose weight.
  2. These participants did not have compounding medical conditions often diagnosed with obesity such as hyperinsulinemia, diabetes, metabolic syndrome and more. Often, when these conditions are present, calorie restriction alone (without carbohydrate restriction) is not as effective.

Some drawbacks to calorie restriction alone (without carbohydrate restriction) include hunger, plateaus in weight loss, and ineffective weight loss if insulin resistance is also present.

Takeaway: While calorie restriction alone can be effective in healthy individuals, it is less effective and more challenging when diseases are also present compared to calorie plus carbohydrate restriction.

2. How Liquid Meals Shakes are Different from Solids for Weight Loss

While calorie restriction can be one piece of the puzzle for weight loss with meal replacement shakes, another aspect is the liquid consistency of the meals.

According to studies, liquid meals with the same macronutrient (carbs, proteins, and fats) composition as solid meals produce lower blood glucose and insulin response after the meal (2). These are very important aspects for weight loss.

What’s more, some experts believe liquid diets elicit the same effects in the body as fasting, with rapid weight loss, normalized blood sugars, and reductions in appetite.

Takeaway: The liquid consistency of meal replacement shakes can offer more weight loss benefits than solid meals.

3. Simplicity and Portion-Control

We know that simple diet instructions tend to result in better compliance than difficult, confusing ones.

One of the best aspects of meal replacement shakes is their simplicity. As long as you follow the simple directions, you’ll end up with the portion-controlled calories and macronutrients as directed.

Portion control consistently produces good weight loss results initially in studies, but lifestyle changes must also be made for long-term results (3).

Takeaway: Meal replacement shakes offer convenience, portion control, and ease-of-use.

Keto Zone Meal Replacement Shakes and Lifestyle Offer More

Although typical meal replacement shakes can produce weight loss results, they still lack some advantages for long-term weight loss that Keto Zone offers.

When you combine the Keto Zone Lifestyle with meal replacement shakes, you can meet your weight loss goals. Keto Zone Shakes add:

  1. High fat intake for improved satiety, mental clarity, and overall health (4)
  2. Ketone production for energy and health (5)
  3. Significant weight loss results initially and long-term (6, 7)

Take-Away: Keto Zone Shakes offer more advantages than traditional meal replacements

Bottom Line: Are Meal Replacement Shakes Good For Weight Loss?

Meal replacement shakes are good for weight loss. Study after study shows their effectiveness. In addition, Keto Zone is the leading diet for weight loss, whether in liquid or solid form. When you combine the two and use Keto Zone Shakes, you can get the best of both worlds: Healthy ketosis in an easy, convenient, and effective meal replacement shake.

 

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7 Hacks to Stay in the Keto Zone

Articles , Keto Zone Blog , July 18, 2019

If you’re already eating the Keto Zone Diet, you know how effective it is for health and weight loss. But, did you know there are hacks to help you stay in the Keto Zone?

Small changes can make a big difference.

Beyond just counting grams of carbohydrates and fats, you can choose foods that energize, reduce inflammation, and more. Use these 7 Hacks to Stay in the Keto Zone.

7 Hacks to Stay in the Keto Zone

1. Start with a Clear Plan

The best plan for any keto eating is Dr. Colbert’s Keto Zone Diet Book. This book is a true roadmap. It makes getting into the Keto Zone easy, with clear, concise recommendations. Following internet guides, tips, and tricks is also helpful, but in the beginning, it’s usually best to start with a thorough guide.

You can also get the Keto Zone Starter Kit. This kit includes Dr. Colbert’s book PLUS Instant Ketones (see more below), Keto Zone MCT Oil Powder, Ketosis Test Strips, and more.

2. Choose Real Foods

It’s always tempting to fill your diet with processed commercial foods. But, the more real, the better.

Why?

Real Keto Zone foods, like healthy fats, proteins, vegetables, nuts, seeds, and more, will help you “fill up,” stay satisfied, get all the nutrients you need, support digestion, and flood all your systems with nutrients.

Can a diet of bars and pills do this? Not usually.

In addition, when you choose real, unprocessed foods, you can avoid ingredients that drag your health down.

These ingredients include synthetic sweeteners (which can alter gut flora), unhealthy oils (more below), flavorings, colorings, chemicals like monosodium glutamate, and more.

Unlike some ketogenic diet plans, the Keto Zone Diet encourages consumption of high omega-3 foods and proteins that are anti-inflammatory like organic and local meats, fish, medium chain triglycerides, and more.

3. Add Intermittent Fasting

Intermittent fasting doesn’t have to be difficult. You can easily add it into your Keto Zone Lifestyle.

The best part? It’s effective for weight loss without the plateaus that usually occur with calorie restriction (1).

How can you add it?

The most common type of intermittent fasting is called 16:8. This simply means that you fast 16 hours per day (including through the night), and eat only during an 8-hour window during the day.

For example, some eat from 11 am to 7 pm, and then fast and only drink non-carb/non-calorie drinks from 7 pm through 11 am the next day. You can drink Keto Zone coffee: made with coffee, Keto Zone Hydrolyzed Collagen, and Keto Zone MCT Oil Powder during this time!

Another type of fasting is called 5:2. With this type, you would eat regularly 5 days of the week and fast for 2 24-hour periods during the week.

4. Try 1-2 New, Fun, Keto Zone Recipes Per Week

No matter what “diet” you try, if it’s boring, it’s usually only temporary. A great hack?

Try 1-2 new Keto Zone Recipes per week.

The more delicious foods you add to your diet, the better. We have a few great places to start:

  1. Dr. Colbert’s Quick & Healthy Keto Zone Cookbook
  2. KetoZone.com Recipe Archive
  3. DrColbert.com Recipe Archive

5. Reduce Inflammation with Anti-Inflammatory Foods and Lifestyle

You can reduce whole-body inflammation with your food choices and lifestyle! Here are 5 steps:

Step 1: Get into the Keto Zone. By cutting carbs, adding healthy fats, and choosing great Keto Zone foods, you will reduce inflammation in the brain and body over time.

Step 2: Lose Weight. If you’re overweight, getting into the Keto Zone is a sure-fire way to begin weight loss. You will reduce your cardiovascular and whole-body inflammation as you get to a healthy weight.

Step 3: Avoid processed foods. Especially those with soybean oil, as much as possible. Concentrated omega-6 oils fight with omega-3s in the body to increase inflammation. You don’t want this! So, look at the ingredient lists when you do choose a commercial food, and avoid those with harmful oils and sugars (2).

Step 4: Proactively consume anti-inflammatory foods. Add omega-3 fats from fish. Also add turmeric and ginger. Eat Keto Zone vegetables every day. And, add  Dr. Colbert’s Krill Oil to your supplement routine.

Step 5: Practice faith, prayer, and a slower life to cut anxiety. Believe it or not, anxiety can actually increase inflammation in your body (3). What we think actually manifests physically. So think about the good things. Pray and hold onto the promises of God to reduce your own anxiety.

6. Add Exogenous Ketones

Especially during the initial 24-48 hours of going this low carb, you may feel “off.” You may experience some fatigue or even achiness and flu-like symptoms. It’s a big deal to completely change the way your body utilizes food! But, it’s not inevitable.

You can avoid the keto flu.

Instead of suffering initially, or anytime you’re trying to get back into the Keto Zone take a few servings of Instant Ketones per day. Exogenous ketones, which are ketones made outside the body, are supplemented to help you get into ketosis much quicker and without flu-like symptoms.

Once your body is burning ketones for fuel, you will feel good again and are right on track to make ketones your body’s main fuel source.

7. Use Keto Zone Fat Bombs for Snacks

To stay in the Keto Zone, it’s important to make sure you’re getting 75% or more calories come from fat (with very little from carbohydrates).

Fat bombs are a proven way to help you stay in the Keto Zone and obtain your goals. They:

  1. Satisfy Hunger: When you eat a snack high in healthy fat, with little protein or carbohydrates, they signal our brains to tell us that we’re full. In fact, in an individual food or meal, fats improve leptin and ghrelin balance to help us identify fullness vs. hunger.
  2. Improve Overall Health: Healthy fats have a lot to offer nutritionally. In place of carbohydrates, healthy fats can improve cholesterol ratios, reduce triglycerides, optimize blood sugars, improve brain health, and more.
  3. Promote Ketosis: A high-fat diet, with minimal carbs, promote ketone creation.
  4. Bust Cravings: One hallmark of the Keto Zone diet is losing weight without feeling deprived: fats bust cravings and satisfy hunger.

Try Keto Zone Coconut Fat Bombs today!

Bottom Line

Getting into, and staying in the Keto Zone doesn’t have to be difficult or overly-restricting. Use these 7 Hacks to Stay in the Keto Zone easily!

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Keto Zone Knock-off Reese’s Cup Collagen Smoothie

Drinks , Keto , Keto Recipes , Keto Zone Blog , Recipes , July 16, 2019

For most chocolate-lovers trying to stay healthy on the Keto Zone Diet, it’s hard to resist the standard candy bars placed on display in every grocery store, gas station, convenience store, and more. 

 

Like most candy bars, Reese’s Peanut Butter Cups are stocked-full of processed sugar and hidden high-carb ingredients. It’s hard to dismiss the constant nagging of sugar cravings, but convincing yourself you can cheat “just this once” makes it harder to stay on track and only blocks your Keto Zone progress. 

 

Candy bars are delicious in the moment, but as time passes, you begin to feel the negative effects of all the processed sugar. When you give into your unhealthy cravings, your body becomes inflamed and irritated, your blood sugar rises, your energy drops and fatigue sets in. 

 

What if I told you, you could satisfy your sweet tooth with the taste of Reese’s Peanut Butter Cups and STILL consume enough fat to get into ketosis?

 

Throw away your temptations, and try our Keto Zone Knock-off Reese’s Cup Collagen Smoothie. 

 

Ingredients

 

Instructions

  1. Add almond milk, Hydrolyzed Collagen, almond butter, and ice into blender
  2. Blend until smooth and creamy
  3. Pour into a glass and enjoy!

 

Nutrition Facts

Servings: 1 glass

Calories: 312 kcalories

Fat: 21 grams

Protein: 32 grams

Carbohydrates: 8 grams

Net Carbs: 3 grams

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New Study: Keto Zone Diet May Improve Cognition in Early Alzheimer’s

Articles , Keto Zone Blog , July 12, 2019

A new preliminary study has found that a ketogenic diet, like the Keto Zone Diet may improve cognition in early Alzheimer’s and those with early cognitive decline.

Whether you or a loved one is facing cognitive issues, or you’re just looking to keep your brain healthy and prevent them, this is great news!

Here’s what the study entails and the conclusions drawn on Keto Zone and cognitive decline.

Preliminary Study: Keto Zone Diet May Improve Cognition in Early Alzheimer’s

Researchers at the Johns Hopkins University School of Medicine in Baltimore, Maryland published this study in 2019 (1).

The study included 14 participants who completed the trial; 9 participants followed a modified Atkins keto diet, and 5 followed the dietary guidelines recommended by the National Institute on Aging (non-keto).

While both diets had “fair” compliance rates, the researchers were able to gather data on memory scores based on these diets.

The Results: Does The Keto Zone Diet Improve Cognition?

Within the participants who generated trace amounts of ketones on the keto diet, cognitive abilities improved significantly.

In fact, researchers found a large and statistically significant increase in participant’s Memory Composite Score between the baseline and week-6 assessment.

The keto participants also reported improved energy levels.

Keto Zone vs. Medications

This study is so promising, because current medication protocols have produced dismal results for those with early and late Alzheimer’s.

In fact, of the 413 clinical trials of new medications for Alzheimer’s disease (AD) conducted between 2002 and 2012, almost all of them have failed. Astonishingly, 99.6% of the drugs tested yielded no significant benefit.

It has almost seemed hopeless.

However, more and more, experts are leaning towards lifestyle changes over medications, targeting the route of the problem from sugars, inflammation, and diet.

How the Keto Zone Diet Affects the Brain

Ketone bodies are used as a fat-based source of energy for the brain and body, instead using glucose and carbohydrates as energy.

When you start a Keto Zone Diet, your brain will begin to burn ketones instead of carbs as fuel. In addition, the use of MCT oil powder and exogenous ketones can expedite ketone production.

Astonishingly, the usage of ketones as brain fuel has shown successful for decades to help children with epilepsy vastly reduce seizures (without medications) (2).

Now, experts believe ketones can help others disorders and diseases, as well. There’s evidence from uncontrolled clinical trials and animal studies that ketones can provide disease-modifying activity in the brain of those with Alzheimer’s disease and Parkinson’s disease.

Additionally, ketones may also protect against brain damage from traumatic brain injury and stroke (3).

For those not affected by cognitive decline, many people in ketosis report greater brain clarity, focus, and function than before.

Keto Zone Diet: Low Sugar Means Less Harm to the Brain & Body

Did you know a high sugar diet can actually hurt the brain? Although without ketones, glucose is the primary brain fuel; too much sugar is detrimental to the brain and can cause:

  • Sugar Addiction
  • Depression
  • Memory Decline (4)
  • Mood Swings
  • Anxiety
  • Insulin Resistance and Type 2 Diabetes (those with Type 2 Diabetes are now twice as likely to get dementia, than those without) (5)

The Keto Zone Diet: Beyond Ketones

Unlike many keto diets, the Keto Zone Diet goes beyond the status quo of low-carbs and high-fats. It promotes whole-foods, anti-inflammatory fats, vegetables, healthy proteins, and an overall anti-inflammatory lifestyle.

The Keto Zone Diet also includes recommendations for adequate sleep, intermittent fasting, faith and prayer, reduced anxiety and stress, and supplement to improve health.

All of these encompass a “healthy brain,” and healthy body lifestyle.

Preliminary Study Challenges

While the results of Johns Hopkins’ study are incredibly promising, the study still faced challenges and detractors. First, there were only 14 participants, and second, the two diets weren’t followed as closely as researchers would have liked.

Still, researchers were able to measure ketones in the urine. And then, linked results to the ketosis. The results of the study are still promising and warrants further investigation.

Bottom Line

With an increasing number of  dementia cases, cognitive decline, and Alzheimer’s, we desperately need a cure. Diet may be the answer. Studies, such as the John Hopkins preliminary one, point to lifestyle, diet, and ketosis, rather than medication, as the answer. The Keto Zone Diet may improve cognition and may be the answer we need.

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Should the Military Adopt the Keto Zone Diet?

Articles , Keto Zone Blog , July 9, 2019

A new study has researchers and Commanders alike wondering: Should the military adopt the Keto Zone Diet?

The study was conducted on the Army ROTC cadet population at Ohio State University. The purpose? To see if a Keto Zone-type diet is a better choice for military personnel. Could it improve weight, mental clarity,  health, and performance?

The Study: Should the Military Adopt the Keto Zone Diet

The study was conducted by Jeff Volek, Ph.D., and is the first study to explore the feasibility and impact of a 12-week ketogenic diet on overweight U.S. military personnel (1).

In it, 15 overweight participants followed a diet similar to the Keto Zone and were compared to 14 overweight participants who remained on a standard diet. The study lasted 12 weeks and also included a physical training regimen.

In both diets, participants were not calorie restricted.

The Results

The cadets on a Keto Zone Diet:

  • Lost an average of 17 pounds (7.5 kilograms)
  • Resulted in a 5% overall body fat loss
  • Decreased visceral fat by 44%
  • Improved insulin sensitivity by 48%

Meanwhile, there wasn’t significant change for the participants on the standard diet in terms of weight or fat loss.

In both groups, the training regimen improved physical strength, agility, and endurance similarly (1).

Why the Keto Zone Diet Works

There are many reasons the Keto Zone Diet can help anyone, including military members, meet their weight and health goals. Here are the reasons it makes sense for the military to adopt the Keto Zone diet:

1. THE KETO ZONE PROMOTES WEIGHT LOSS WITHOUT HUNGER

Hunger is one of the biggest reasons most people can’t stick with a standard diet. Once hungry, many people fixate on what they want to eat, but can’t have. Oftentimes, those diet-induced “intense cravings” are simply intense hunger. But there’s not a hunger issue with the Keto Zone. Keto Zone’s low-carb eating and ketosis automatically leads to a reduction in appetite (2). Which occurs for a few reasons:

  • Healthy fat foods are filling and promote satiety
  • Proteins are slow-digesting, allowing eaters to feel satisfied
  • Ketone production suppresses appetite
  • Leptin levels are optimized signaling fullness

What’s more, according to several studies, people eat fewer calories when they eat low-carbohydrate while increasing protein and fat (2).

2. KETO ZONE EATING LEADS TO QUICK INITIAL WEIGHT LOSS, MOSTLY ABDOMINAL FAT

There’s little doubt; when you cut carbs significantly, you’ll lose weight. In fact, you’ll specifically lose abdominal fat, and you’ll see the most results in the first 6 months. First, low-carb diets help your body rid itself of excess water and bloating, especially in the mid-section. Then, low-carb diets lower insulin. Even moderately high insulin levels stand as a barrier to fat breakdown and loss.

Low-carb eaters generally see fat loss in the first 2 weeks (3). Typically, they lose 200-300% more weight than low-fat dieters, and they’re able to do it without hunger (4, 5).

3. THE KETO ZONE HELPS LOWER HARMFUL TRIGLYCERIDES AND BLOOD PRESSURE

The military is certainly not immune to heart disease and cardiovascular issues. Keto Zone can help. How?

Triglycerides are fat molecules that circulate in your bloodstream. When triglycerides are high, there is a high risk of heart disease (6).

What causes high triglycerides? You’ve guessed it: In sedentary people, it’s simple sugar and carbohydrate consumption (7, 8, 9).

Cut the carbs with Keto Zone and you’ll see a drop in triglycerides (10, 11).

You’ll also see blood pressure fall. Elevated blood pressure puts you at risk of many diseases including heart disease, stroke, and kidney failure. Low-carb Keto Zone eating is a great antidote (12, 13).

4. KETO ZONE SUPPORTS BETTER CHOLESTEROL NUMBERS

Additionally, the Keto Zone Diet will also promote better cholesterol readings.

First, Keto Zone will improve high-density lipoprotein (HDL) numbers. Since a better ratio of HDL to “bad” low-density lipoprotein (LDL) lowers your risk of heart disease, this is great news (14, 15, 16)!

Then, Keto Zone can even improve the type of LDL cholesterol in your blood. Especially if you include medium-chain triglycerides, you can reduce the bad type of LDL cholesterol that is able to enter cell walls and form plaques.

5. KETO ZONE IS GREAT FOR BLOOD SUGARS AND DIABETES

This one’s simple. If you cut carbs, you will lower blood sugars and risk of diabetes.

Unfortunately, diabetes and insulin resistance now affects millions of people worldwide (17, 18). Not only is diabetes a medical condition in and of itself, but high blood sugars also make it very difficult to lose weight.

Multiple studies have concluded that cutting carbs dramatically reduces blood sugars and insulin levels (19, 20). Cutting carbs is drastic, that it’s important to warn your doctor about the diet change, as you’ll likely need less insulin and/or medication in order to not experience low blood sugars.

6. KETO ZONE IS BENEFICIAL FOR BRAIN HEALTH

Weight loss and improved clarity and focus?

When you don’t eat as many carbs, your brain will begin to burn ketones as fuel.

Astonishingly, this change in brain fuel has shown successful for decades to help children with epilepsy vastly reduce seizures (without medications) (22).

Now, there is promising research on ketosis and brain improvements for degenerative brain conditions such as Alzheimer’s and Parkinson’s disease (23).

What’s more, many people in ketosis report greater brain clarity, focus, and function than before.

Super Power for Navy Seals

Beyond weight loss, there may be extra “superpower” benefits for squads like Navy Seals.

According to Lisa Sanders, the director of science and technology at U.S. Special Operations Command, “One of the effects of truly being in ketosis is that it changes the way your body handles oxygen deprivation, so you can actually stay underwater at depths for longer periods of time and not go into oxygen seizures.”

If true, this may be an extra reason for specific units in the military to adopt the Keto Zone Diet.

Additionally, Keto Zone can drastically improve body composition for special forces with a combo of fat loss and muscle gains.

Keto Zone Diet Challenges for the Military

While small units would likely have a high rate of success with the Keto Zone diet, there are some challenges to adopting it military-wide.

  1. First, there’s the question of adherence to the diet. The military routinely conducts fitness tests, but it would be next level to also conduct ketone strip tests, or otherwise ensure that troops are in ketosis.
  2. Next, the cost of eating healthy fats, proteins, and vegetables may be higher than the standard American diet, full of processed foods, many eat now.
  3. The military’s on-the-field traditional meal, Ready To Eat meals (RTEs) would have to undergo a drastic overhaul. These meals are typically high carb, with fewer fats and proteins.

Bottom Line

There’s little doubt that the Keto Zone Diet could have a significant and positive impact on many military service members. Perhaps the best option would be to use it with specific subgroups, either for performance benefits or weight loss and health improvements. The Keto Zone Diet is a healthy science-backed way to improve weight, health, mental clarity, and performance. These factors answer the question “Should the military adopt the Keto Zone Diet” with a “yes.”

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Keto Zone Chocolate Avocado Smoothie

Keto , Keto Recipes , Recipes , July 7, 2019

Are you looking to get in more healthy fats and protein on the Keto Zone Diet?

Then this easy and delicious Keto Zone Chocolate Avocado Smoothie is for you!

With a base of organic coconut milk and avocado, this tasty smoothie starts off with a hefty serving of healthy fat and fiber.

The addition of Dutch Chocolate MCT Oil Powder and Chocolate Hydrolyzed Collagen adds more good fats and a dose of bioavailable protein with a smooth chocolate flavor.

This recipe is great in the morning to start your day or after exercise to help your body refuel and recover.

Try the Keto Zone Chocolate Avocado Smoothie out today!

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How To Build Muscle On Keto Zone

Articles , Keto Zone Blog , July 3, 2019

Trying to build muscle on Keto Zone? While Keto Zone is primarily used for those who want to lose weight, and not add bulk, many Keto Zoners are interested in building muscle.

It can be done.

Contrary to popular belief, you don’t need a predominantly high-protein diet to build muscle.

While dieting plays a role, muscle is built by challenging the muscles through weights/resistance, providing enough nutrients for growth, and providing time for recovery.

Sound difficult? It definitely takes work to build muscle on Keto Zone, just like with any eating plan.

Here’s how to build muscle on Keto Zone.

Needed Nutrients to Build Muscle on Keto Zone

First, your body must undergo protein synthesis to build muscle. But, this doesn’t mean that large amounts of protein have to be consumed, just that protein must be broken down and resynthesized in the body.

mTOR is the protein responsible for building muscle mass and is also involved with signaling pathways in the body needed to synthesize muscle mass (1, 2).

Amino Acids and mTOR

Amino acids are necessary for building muscle, plain and simple. However, the amount of protein in your diet isn’t nearly as high as many bodybuilders think. Take a look at vegetarian and vegan bodybuilders for example, many of them consume far fewer grams of protein than traditional bodybuilders.

What’s more, we can target specific amino acids post-workout to improve muscle building.

Amino acids stimulate mTOR directly. Branched-chain amino acids (BCAAs), a group that includes valine, leucine, and isoleucine, are the most effective amino acids for stimulating muscle growth and reducing breakdown.

It makes sense, then, to increase BCAAs on the Keto Zone Diet while building muscle. In fact, consuming 20-30 grams of protein post-workout (including 2 grams leucine) can maximize protein synthesis.

You do need protein with every meal, even when not training if you want to stimulate mTOR and build muscle. You just don’t need to consume protein in huge amounts.

How does this fit into the Keto Zone Diet? Keep reading and find out how to put it all together.

Carbohydrates and mTOR

While this may hold true for endurance athletes, it’s not necessary for muscle building.
When in ketosis, both endurance athletes and muscle builders can use amino acids, replenish glycogen, and activate mTOR with minimal carbs.
Ketones make all the difference.

Fats, Ketones, mTOR, and Muscle Growth

Do fats stimulate mTOR?

Not exactly. Dietary fats don’t seem to stimulate nor inhibit mTOR.

However, the resulting ketones produced when eating a low-carb high-fat diet, do stimulate mTOR. Big time.

In fact, studies show exogenous ketones stimulate mTOR with significant results. When exogenous ketones are taken after exercise, mTOR activation can double (in lab studies), which leads to muscle growth and good recovery (3).

Calories and Muscle Growth

Typically, extra calories are necessary for muscle growth and bulk.

Since many Keto Zoners naturally eat fewer calories, it’s worth noting that a 300+ calorie increase (above maintenance level) will likely be required.

How Keto Zone Indirectly Promotes Muscle Building

Beyond activating mTOR, the Keto Zone Diet can improve muscle building and body composition in other ways:

  1. If consuming brown-fat stimulating foods and drinks, like Keto Zone Coffee, Keto Zone Diet can improve metabolism through thermogenesis. MCT Oil Powder also promotes fat loss and improved metabolism.
  2. Since Keto Zone burns fat,  body composition results is expedited when combined with muscle building.
  3. Ketones spare muscle breakdown to further improve muscle building.

The Plan: How To Build Muscle On Keto Zone

First, develop a baseline Keto Zone Plan to get you into ketosis. This plans should be 75% fats with only 20-30 grams net carbs. The remainder of the calories can be protein.

For example, if using an approximately 1800 calorie diet for maintenance:

  • 75% of the calories from fats requires ~150 grams of fats per day spread through meals and snacks (such as fat bombs) =~1350 calories
  • 30 grams of carbs = 120 calories
  • 75 grams of protein per day (300 calories)

Of note, your performance will suffer initially while adapting to ketosis. For your whole life, you’ve taught your body to burn carbohydrates and glucose for energy. Changing this entire system to ketones takes time and adaptation. While you may feel great in everyday life, your workouts may feel tough for 1-2 weeks. Once adapted though, you will feel great again!

Next, optimize your Keto Zone Diet for muscle building:

  1. Make sure your baseline protein is spread throughout your meals and snacks
  2. Add ~300 calories above your maintenance amount to support muscle building; make them mostly protein.
  3. Include ~30 grams protein immediately after your resistance training workout. These 30 grams will add 120 calories. Add 10 additional grams of protein to meals or snacks, 3-4 times per day (this will add another 120-160 calories).
  4. To get the 30 grams of protein after a workout, mix:
    • 1 scoop Exogenous Ketones (to stimulate mTOR)
    • 1 scoop MCT Oil Powder (for a direct energy source without carbs)
    • 20-25 grams protein powder (such as whey)
    • 5-10 grams BCAAs (make sure your mix includes 2 grams leucine)
  5. Make sure you’re consuming adequate sodium and electrolytes. Most Keto Zoners should eat far more sodium than non-keto, around 4000-5000 milligrams of sodium per day. Consuming sodium right before a workout can really improve performance for Keto Zoners. Try adding 500-1000 milligrams sodium before your workout, either through an electrolyte drink like Nuun, through Exogenous Ketone, or other high sodium foods like pickles.
  6. Drink 80-100 ounces of water per day while building muscle. While it’s not necessary to consume extreme amounts, extra water supports muscle building and helps you avoid dehydration while training.
  7. Monitor your ketosis status using Ketone Test Strips. While extra protein can cause your body to increase gluconeogenesis and halt ketone production, when “timed” immediately after workouts and then spread throughout the day, you can stay in ketosis with higher protein.

Resistance Training Notes

It’s not all about diet. As most know, resistance training is essential for muscle building.

Our bodies walk a thin line between protein synthesis and protein breakdown. When we are inactive and not challenging our muscles, the balance it tipped toward muscle breakdown. When muscles are “overloaded” and challenged with weight lifting, protein synthesis takes place. mTOR is activated. Muscle breakdown is reduced.

If your goal is truly to build muscle on Keto Zone, you must engage in a serious and consistent resistance training program while putting the above Keto Zone Diet adjustment in place.

Research Support to Build Muscle On Keto Zone

Real-life research supports building muscle on Keto Zone.

Take this 2017 study on 25 men, for example. When combined with resistance training, both a Keto Diet and a Western Diet produced increases in lean body mass (muscle). However, the Keto Zone Diet also produced more fat loss, resulting in optimal body composition (4).

There’s little doubt that you can build muscle on a keto diet.

Bottom Line

If you want to build muscle on Keto Zone, it’s imperative to take steps to include a good resistance training program, increased calories, slightly increased protein, and adequate fluids and electrolytes. Gaining muscle on keto is absolutely possible and you can obtain the results you want.

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7 Proven Benefits of MCT Oil Powder and Creamy Iced Coffee Mocha

Articles , Drinks , Keto Zone Blog , June 21, 2019

One of the best things about summer is iced coffee. But, did you know it can get even better? Just add Dutch Chocolate MCT Oil Powder.

In fact, our Keto Zone Iced Coffee Mocha will flood your body and brain with nutrients to start your day energized and focused. It supports:

  • Heart Health
  • Brain Health
  • Weight Loss
  • Energy and Focus
  • Healthy Blood Sugars
  • Healthy Digestions, and more

Take your cold-brew to the next level with Dutch Chocolate MCT Oil Powder. The health benefits and taste are extraordinary. Here’s how and why you should:

Keto Zone Creamy Iced Coffee Mocha with Chocolate MCT Oil Powder

Ingredients:

Cold-Brew Coffee “Concentrate”:

  • 1 part coffee grounds, very coarsely ground (such as 1 cup)
  • 4.5 parts water (such as 4.5 cups water)

Keto Zone Creamy Iced Coffee Mocha:

Instructions

  1. First, make your cold brew coffee: Stir together coffee and grounds in a large jar OR french press. Cover. Allow to set at room temperature overnight or ~12 hours. Strain twice using a coffee filter, a fine mesh sieve or a sieve lined with cheesecloth: This is your coffee concentrate. It can be kept in the fridge, covered for up to 2 weeks. If you like strong coffee, you can use as is. Otherwise, dilute 1:1 with water, or to taste.
  2. Then, make a Keto Zone Iced Coffee Mocha: Pour the cold brew coffee and 1 cup ice into a blender.
  3. Add the coconut milk, almond milk, Hydrolyzed Collagen, MCT Oil Powder, and sea salt. Blend on high until combined and creamy.
  4. Add sweetener to taste, if desired.
  5. Add 2 tablespoons (or more if desired) cream to the top of iced coffee if desired.
Nutrition info: 196 calories, 14 grams fat, 2 grams net carbs, 10 grams protein (62% fat)

What is MCT Oil Powder?

MCT Oil Powder is simply the powdered form of medium-chain triglycerides (MCT).

MCTs are special fats that have shorter carbon chains than most fats in the diet (1). Why does size matter to you?

The size of the fat directly affects its function in the body.

MCT oils are derived and isolated from several natural foods, most often coconut oil. Once isolated, the MCT oil is mixed with a carrier, such as fiber powder, and dried to form MCT Oil Powder.

In fact, there are four types of MCTs found in nature: caproic, caprylic, capric, and lauric acid. Our MCT Oil Powder contains three types of MCTs, excluding lauric (this is an advantage).

Caprylic acid (C8) is the most ketone-producing and possibly the most healthful of all the MCTs. MCT oil is specifically concentrated with C8.

To get the amount of C8 in 1 scoop of MCT Oil Powder, you’d have to eat almost 1/2 cup pure coconut oil!

The shorter the MCT, the quicker and easier the digestion. Even people with poor digestion can reap MCT oil benefits, and everyone can enjoy positive health effects. Here’s how MCT oils’ fatty acids, specifically caprylic acid (C8), affect the body.

7 Proven Benefits of MCT Oil Powder

1. Heart Health Support

Medium-chain triglycerides in MCT oil have been shown to improve cholesterol profiles by decreasing LDL cholesterol, decreasing the number of LDL particles, and increasing HDL cholesterol (2, 3).

There are three primary ways MCT oil improves cardiovascular health.

First, MCTs improve cholesterol profiles by decreasing LDL (bad cholesterol) while increasing HDL (good cholesterol). In turn, this improves the total cholesterol ratio.

In one recent study, 17 overweight women were given MCTs for 27 days.  When tested, their LDL cholesterol decreased, HDL increased, cholesterol ratio improved, and plasma glutathione increased (a powerful natural antioxidant). Researchers stated that their cardiovascular risk profile was improved (4).

In another 2018 study, 96 adults consumed butter, coconut oil, or olive oil. When tested, LDL remained unchanged with coconut oil and olive oil. HDL significantly increased with coconut oil. This change improved the cholesterol profile in the coconut oil group (5).

2. Reduced Inflammation

Inflammation is at the center of most chronic diseases, and is linked to heart disease, diabetes, cognitive degeneration, and more.

MCTs can reduce inflammation in the body. In 2014, 30 adults with high cholesterol and inflammation consumed MCTs for 30 days. When retested, scientists found significant reductions in LDL, increases in HDL, and reductions in C-reactive protein (a marker for inflammation) (6).

3. Improved Brain Health and Focus

When you’re in ketosis, and you consume MCT oil, your body is able to produce increased ketones.

Currently, scientists are studying the effects of ketones, like those from MCTs, in preserving healthy brains and inhibiting degradation from aging (7).

Additionally, researchers have found that ketones are usable fuel for the brain in those with Alzheimer’s disease, similar to young healthy brains. (8). In Alzheimer’s disease, there’s an impairment in the use of glucose by the brain. Utilizing ketones in the brain rather than glucose may result in memory improvements and brain function (9).

Here’s what researchers found: Ketones are associated with many benefits, including reduced brain degradation from aging and improved brain function (10).

4. Weight Loss

Amazingly, MCTs can promote weight loss and improved BMI. This is great news since even moderate weight loss can improve cholesterol, triglycerides, blood sugars, and inflammation.

What’s more, since MCTs and fats, in general, improve satiety you also won’t feel too hungry even while trying to lose weight (11, 12).

5. Blood Sugar Balance

MCTs can improve blood sugars and decrease insulin output, thereby improving health and fat metabolism (13).

In fact, MCTs can help reduce the risk of diabetes by:

  • Decreasing insulin resistance
  • Providing an alternate energy source to carbohydrates
  • Preserving beta-cell health (decline in these cells contributes to diabetes)
  • Promoting weight loss

In one recent study, scientists concluded that MCT oils provided benefit to beta cells in both mice and humans. One key to combating diabetes is improving the health of these cells (14).

Additionally, a 2016 animal study showed that MCTs improved both insulin resistance and inflammation. (15).

While more human studies are needed, MCT oil powder is a promising supplement to help improve diabetes outcomes.

6. Healthy Digestion

Amazingly, MCTs can fight unhealthy yeasts while supporting an increase in healthy bacteria and absorption in the digestive tract (5). Unhealthy yeasts plague many people and cause a myriad of digestive and health issues.

Digestive diseases can affect the body in many ways, including:

  • Poor absorption, stunted growth, vitamin and mineral deficiencies, and low energy
  • Direct digestive symptoms such as constipation, bloated, and cramping
  • Declining digestive tissues with the risk of ulcers, hemorrhoids, decreased healthy bacteria growth, fungus and yeast overgrowth, and diverticular diseases

MCT oil powder eases digestion, since bile isn’t needed to digest MCTs. In fact, MCTs go from the intestines directly to the liver, and the body quickly uses them as energy or storage. MCTs can nourish those who can’t digest nutrients well.

In one 2018 study, MCT supplementation decreased intestinal candida overgrowth in preterm infants. The candida decreased during supplementation, then increased again once it was stopped (16).

MCTs can improve healthy bacteria levels, fat-soluble vitamin absorption, and energy metabolism (17).

7. Energy and Athletic Performance

If you’re looking for a fuel that increases energy, MCTs are one such fuel. Once delivered to the liver from the intestines, MCTs increase energy output in the mitochondria, which are the energy producers in cells (18).

In addition, athletes typically look for ways to decrease lactate levels. When recreational athletes consumed MCTs, they experienced lower lactate levels during moderate and intense workouts than they did with other fats. This may lead to improved endurance and performance (19).

Other researchers found that MCTs reduce high-temperature exercise performance issues and improve overall performance (20).

Bottom Line

There a many benefits to adding MCT oil to your diet. And, now with the new Dutch Chocolate MCT Oil Powder flavor, you can make the best iced coffee mocha you’ve ever had.  Improving your health just got even more delicious!

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How to Handle Friends and Family Sabotage on Keto Zone

Articles , Keto Zone Blog , June 6, 2019

You’re in the Keto Zone, working hard daily to stay there, and starting to see results. Next thing you know, you begin to feel sabotaged by those closest to you. It happens: Friends and Family Sabotage on Keto Zone.

Why does this happen and what can you do?

Here are the top reasons friends and family (often without realizing) sabotage Keto Zoners, and 5 Steps you can take to rectify the situation.

Why Friends and Family Sabotage on Keto Zone

There are many reasons people begin to sabotage others who are on the path to better health.  We all have our own fears and insecurities, and they can often creep out when we feel threatened, jealous, and facing change. Here are some of the reasons friends and family sabotage Keto Zone eaters:

1. Their Own Insecurities. If the saboteur is overweight himself or herself, he or she may feel vulnerable, threatened, jealous, or self-conscious. Human nature causes us to be extremely self-preserving and egocentric. With any self-improvement, there is the risk of others trying to bring us back down. Oftentimes, the saboteur may not even really realize they are doing it. But, if you feel they are doing things to make it harder to stay on track, it’s time to talk to them about it.

2. Fear of Change. Even when a change is extremely positive, some people simply resist change. They don’t want to see new foods in the house or on the dinner table. They often fear any change that affects them directly and fear of the change in others.

3. Loss of Fun. If you’ve always provided fun desserts, a fun party atmosphere, or rich, fun dinners, others may fear that they are about to be missing out.

4. Simple Competition. Some relationships will simply always include competition. Siblings, co-workers, and even good friends can have a competitive nature towards each other for any reason.

5. Confusion. Your friends and family may not understand the Keto Zone, the steps to enter it, or have heard myths about it.

Examples of Sabotage

If you’re unsure about your feelings of being sabotaged, and can’t completely put a name to it, here are some examples:

  • “You’re losing weight so well! Surely you can have just a little piece of cake.”
  • “You’re wasting away… are you sure you’re still healthy?”
  • “You don’t like my cooking? C’mon, have seconds.”
  • “Don’t you think that diet will raise your cholesterol or cause health problems?”
  • “Sorry, you won’t be able to join us at our favorite Mexican restaurant… since you’re on your diet and all.”
  • “It’s your birthday! Don’t you appreciate what I’ve made for you?”
  • “You know, you don’t seem to be as much fun as you used to be before your weight loss.”
  • “You don’t mind that I brought in donuts to work again, do you?”

How to Handle Friends and Family Sabotage

If you’re in this situation, there are a few steps you can take to handle it:

Step 1: Start with yourself. Know exactly why you’re doing this; why you’re in the Keto Zone. Write it down and keep the list with you.

Step 2: Know your goals. Using a system like this, write down short-term habit goals and long-term ones. Keep it simple, the simpler, the easier to stick to it (1).

Step 3: Name it out loud. Being as objective as possible, let the saboteur know how their specific actions and words make you feel. Simply say “I am doing my best to avoid sugary desserts. I am trying to improve my health and my weight. When you continue to push desserts on me, I struggle to resist them, and this makes it much harder on me. Would you stop offering them to me, to help me?”

Step 4: If they support you from there, thank them for there support. If they don’t, stay strong. Reread your statements for why you are doing Keto Zone and your written goals.

Step 5: Find other support. Even if you have a supportive family and friends, if they aren’t on this journey with you, you can benefit from the support of those who are also in the Keto Zone. Facebook groups, online forums, church dieting groups, and others can be a great source of support.

Suggestions for Friends and Family of Those in the Keto Zone

If you have a family member or good friend in the Keto Zone, there are many things you can do to support them. You can:

  • Consider it yourself. Keto offers amazing health benefits.
  • Offer to do an activity, like a walk or game, rather than continuing to focus on social eating.
  • If you start to say something negative or discouraging, ask yourself why.
  • If you’re in control of an office environment, try to make snacks available to support healthy eaters.
  • Sincere compliments on effort or outcomes are always helpful.
  • Plan fun (non-food) rewards when goals are achieved (rewards work – (2).

Bottom Line

If you feel sabotaged, it’s time to talk about it. Ultimately, your friends and family love you and want your best. They often don’t realize what they are doing and how it affects you. Talk about it and form a plan so you can stay in the Keto Zone and keep moving forward together.

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Steps to Stay in the Keto Zone at Summer Dinner Parties

Articles , Keto Zone Blog , May 31, 2019

Summer often means a lot of social eating. And, social eating can strike fear in many who are trying to stay in the Keto Zone.

But, social situations don’t have to be uncomfortable, difficult, or scary.

Whether eating out or going to a party, you can make Keto Zone work easily.

Here is a step-by-step guide to stay in the Keto Zone at any summer social gathering.

 

Keto Zone Restaurant Eating: 5 Steps to Summer Restaurant in the Keto Zone

Have a plan ahead of time if possible (many menus are online). Then, don’t be afraid to be picky if needed. You’re paying for it, and you have bigtime health goals!

Step #1: Drinks

Drinks, anyone? Start with water, sparkling water, tea, coffee, or another non-sugary drink (there may be stevia-based options). Avoid soft drinks, lemonades, or sugary-alcoholic drinks.

Step #2: Appetizers

If choosing an appetizer, order a salad or meat and cheese plate (sans crackers). The best dressing option is olive oil and vinegar. Or, carry your own small keto zone dressing with you.

Step #3: Main Course – Omit the Carbs

Time for the main course.  Omit any starch, grain, or carbohydrate to start. This means no pasta, rice, potatoes, beans, tortillas, bread, etc. If they come as a side, simply ask the waiter to leave them off your plate. Ask to sub an extra side of vegetables.

Step #4: Focus on Vegetables, Proteins and Fats

Focus on the delicious foods you can have. Choose a nourishing protein such as seafood, steak, chicken, duck, or bison. Add sautéed or fresh vegetables (verify that these are sautéed in oil or butter, without extra sauces). If needed, ask for extra butter, cream, or olive oil to round out your dinner.

Watch out for high-carb sauces: Ketchup, BBQ, Sriracha, Buffalo Sauce, and most gravies contain sugars or flour.

Step 5: Dessert Options

If staying for desserts with others, enjoy coffee or herbal tea with cream. If you really want another food, ask if the restaurant can provide berries with cream, or berries with cheese.

Examples:

  1. Cheese plate appetizer, Steak or Salmon over Salad, Decaf Coffee for dessert.
  2. Miso Soup, Sashimi with grilled vegetables, Warm Jasmine Tea for Dessert
  3. Grilled Chicken Sandwich or Burger wrapped in lettuce, Side Salad

 

Keto Zone Party Eating: 7 Steps to Stay in the Keto Zone at Parties

Step #1: Workout

Consider a short workout within 1-2 hours before you go. A good workout can keep you in the Keto Zone physically and mentally. Here’s how:

One, your body will continue to “burn” extra carbohydrates efficiently, and improve glucose control in the hours after your workout (carb intake should still be minor) (1).

Two, if you consume a high-protein recovery snack after your workout, you won’t be as hungry for the party food.

Three, a good workout can be highly motivating and remind you of your goals (but make sure you don’t give into “deserving” to eat extra).

Step #2: Eat Ahead

Reduce “Stress Eating” by eating a Keto Zone meal before you go.

First, eat a moderately-sized keto zone meal. Then, consider anything at the party to be just a small about of “extra” Keto Zone food. Instead of focusing on the food, you’ll have a lot of time to really enjoy the people and any activities. Keep a low-carb drink handy and enjoy the time spent!

Step #3: Bring Keto Zone with You

Bring Keto Zone dishes you want. Others will appreciate it, too.  If you’re bringing just one thing, concentrate on the course of the meal that you think will give you the most trouble. For example, bring a Keto Zone dessert or Keto Zone drink.

Or, you can always bring a meat with a high-fat delicious sauce, low-carb salads, heavy whipped cream and berries, dessert, or meats and cheese.

Step #4: Keto Zone Drinks

Have a plan for drinks.

It’s no surprise that many people completely derail their healthy eating plans with just one sugary drink, whether eating in the Keto Zone or not.

In fact, a typical sugary punch packs in 30+ grams of sugar and carbohydrates per serving (2).

Opt for a “skinny” cocktail or mocktail, decaffeinated tea, water with cucumber and lemon (always a party pleaser), or another low-carb drink. Again, if needed, bring something to share.

Step #5: Look for a Cheese Plate

Many parties offer appetizers you can eat as a meal. Look for it, or bring a beautiful, festive plate or cutting board of meats, cheeses, vegetables, and a high-fat sauce. This is sure to be a hit and a great addition to the feast.

Step #6: Enjoy the Company and Fun More than the Food

Oftentimes, you can have a great time at a party with less food.

In fact, if you eat ahead of time and then just find a few keto options there, you are freed up to talk to friends, play games, and enjoy festivities without being tied down to a plate.

Step #7: Grace

If your best intentions get derailed, give yourself grace. Get right back on track the next day or meal.

Generally, it’s not the occasional summer party that causes the most trouble for Keto Zone eaters. It’s the continual overeating or allowing over-eating to linger days after a party.

Don’t let it happen to you. Nip it in the bud and get right back on track.

A great tool? Try this Anti-Bloat Celery Smoothie and you’ll feel Keto Zone Healthy again in no time.

 

Bottom Line

Social eating and parties are great experiences in summer. However, for Keto Zone eaters, they may cause anxiety. This summer, stay in the Keto Zone with our step by step tips for restaurant and party social eating.

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