hi everyone it's esther here. i hope you're having a great day! i'm just winding down here probably going to go have dinner with my husband soon. i wanted to check in with you guys
crash diet ketosis, because i've been pondering this question. how do i know if i am in ketosis? and i think it's a really good question because there's a lot of information out
on the internet and there's a lot of different methods or how to test if you're in ketosis. so a few of the methods that are popular to test and get actual data on whether or not you're in ketosis and what ketone levels are in your body, there are a few different methods. so the most accurate method out on the market right now, at least as far as i know
from the information that i gathered in the research that's out there, is to test the ketone levels in your blood. so there are ketone blood monitors that you can get. it looks similar to what a diabetic uses to check your blood glucose. matter of fact it has the option to check your blood glucose levels as well. but there's also a strip that you can use
to check the level of ketones in your blood. the blood glucose and ketone monitor is the most accurate method. it's also the most expensive method so that's why a lot of people don't go that route. that's why i haven't gone that route yet because it's just a big investment. especially if you don't know if you're going to be doing this long term
or not. very very expensive. these damn pharmaceutical companies they just charge out the wazoo because they know that they can! the price of this monitor just hasn't leveled out. another method is to test the ketone levels in your breath. so there are like these little breathalizer things that you can use. and this is the second
most accurate way to check if you're in ketosis or not. the third method for actually gathering data is to use ketostix. ketostix are sticks that you urinate on and it will test ketone levels in your urine. it'll change colors based on the range of the amount of ketones that it's detecting in your urine. so that's probably the cheapest option. it's also not going to be quite as
accurate as doing a blood test. these are all items you can spend money on and gathered data to really put some numbers behind whatever results you get from being on a ketogenic diet to see in you're in ketosis. if you can't afford the items though what i suggest and what i did for a long time is just reading a lot of research, a
lot of studies as far as the things that you can look for to know that you're in ketosis. so there's obviously going to be a lot of changes in your body that happen when you're in ketosis. the biggest one in my opinion or just that i noticed for my own self are my energy levels. when i'm in ketosis, i have energy for days. it's like nothing
i've ever experienced on any other diet. if you watched my previous videos you know that i have struggled with chronic fatigue when i was a teenager. and i tried a lot of different things. i played around with my macros in different ways. i went to the doctor. i got full blood work done. i checked out all the gut bacterias in my gi tract to see if there any imbalances.
if you can think about it i've done it. what i found was the ketogenic diet was the one thing that got me over my chronic fatigue. it's under control now all i no longer crash during the day. i wake up early. that's like one thing i noticed when i got into ketosis. right off the bat was i was able to wake up at like five thirty in
the morning without an alarm. which is like crazy for me. on top of my energy levels increasing i noticed way more mental focus and clarity. just with every day to day items with work tasks that i had to do .i even have a colleague that has adhd that got onto the ketogenic diet and she's noticed that she doesn't have to take her medication for her adhd as
much anymore. not saying you should quit your medication if you have adhd and you're on a ketogenic diet. you want to see what works for you. everyone's different. but that was just her experience and i thought that was really cool testimony. and the third huge thing that i noticed is my level of hunger has decreased significantly.
fat is very satiating and when you are burning fat your insulin is not going up and down like it would when you're burning glucose. you're just not going to have those crashes. you're not going to have the irritable hunger pains that you have if you were going to eat a standard diet or high protein or high carb diet. i noticed my hunger is pretty
level throughout the day. a lot of times i can go a couple of meals without feeling hungry. when i was on other diets, no matter what they were i was always hungry. i would always have to eat like five to six meals a day. now i eat two to three meas a day. so those are the main signs that i see when in ketosis. that's how i'm able to tell if
i'm in ketosis without using a blood monitor or ketostix etc. i have used ketostix, i did in the beginning so it's helpful but just know it's not a hundred percent accurate. and really just when you're in ketosis that you should know it because you'll feel so different. you feel almost superhuman compared to what you felt when you weren't in ketosis. now having
said all this the reason why i bring this topic up really is because even though i'm able to identify when i'm in ketosis i'm still really curious and want to put some numbers and data behind what i'm feeling. i finally took the plunge. i went ahead and order the precision, i guess the precision xtra or precision ultra. i can't remember which
of those two names it is. but i went ahead and ordered the blood ketone monitor so that i could really monitor and know for sure when i'm in ketosis and just have the data to back it up. i also, i get curious sometimes cause i'll go out to eat and after eating that meal, even though i think it's a keto friendly meal i don't feel like i'm in
ketosis anymore. like i feel like i get kicked out but i can jump back in pretty quickly. i think because i am fat adapted now but having said that you know there are certain items where i'm just not sure and i want to know and see how it's really affecting my ketone levels internally and the only way to do that is to monitor my blood.
also, there's a lot of information on the internet. there's a lot of different theories. some people think that you shouldn't have dairy on the ketogenic diet, that you shouldn't have nuts on the ketogenic diet, caffeine. there are people that intermittent fast. there's all these different methods and theories and ideas going around about the ketogenic diet.
which i think is fascinating and i love that everyone is so into it and doing the research and trying to figure it all out. but it just makes me more and more curious about these things especially the controversial topics like dairy and nuts and if we should even be eating them on a ketogenic diet. so, i thought it'd be cool to like really
do controlled studies testing those particular items out and how they effect my ketone levels, and the difference between my ketone levels when i have those things in my diet versus when i remove them. so i just want to document all of this for you because i know not everyone is ready to spend the money and invest in getting a ketone blood monitor.
so i figured i could at least share my results so that you can have some idea of how these foods might affect someone's body. now you want to keep in mind that everyone's body is different. so the way it affects my body makes not be the same that it affects your body. also there's people with like lactose intolerance, nut allergies, i mean the
list goes on and on. so you know everyone's going to be a little bit different. but it's just another tool that i can give you guys so that you can see my experience. and hopefully that will help you along the way. so my plan is, the monitor is on its way. so i think what i'm going to do is actually get out of ketosis,
which i'm not looking forward to because i did that around the holidays and felt completely miserable. but i'm gonna you know, eat some carbs, get out of ketosis. give my body long enough to where i won't be able to jump right back in to ketosis so easily. and i'm just going to document how that affects my body what my ketone levels look like when i'm out of
ketosis and then what they look like when i get back in with different foods. and i'm going to do like, eat the same thing every day for breakfast lunch and dinner for a full week. test my ketone levels with that menu and then the following week i'll switch up the menu and use some different foods and try to keep it as consistent as
possible so that i can have a very controlled study of testing those particular foods for that week. so, one week i might go a hundred percent dairy free and see how that's affecting my blood ketone levels, and then the next week i may add dairy in see what my ketone levels like with that. i'm just really excited to share all this with you guys. it's gonna be
really interesting and really fun. and i want to hear your ideas as well. so if there's anything you want to see let me know but i'm definitely going to post a full day of eating every week. maybe a meal prep. i don't really meal prep though. it's more like, i like to cook my food fresh now every day. i've gotten away from meal prepping since being on the ketogenic
diet. i did it at first but not so much anymore, just because i think food taste better when it is cooked that day. and because i don't eat as many meals. i don't find the need to meal prep like i used to. but i don't know. some ideas. i might do a meal prep. i'll definitely do my grocery halls every week so you can see what i'm buying for that week, but
whatever you guys wan to see let me know. i need more ideas. i need to know what's going to be beneficial to you guys. so text me. text me, haha, don't text me because i'm not giving my phone number. but you can send me your ideas on twitter @noexcusegirl. i just kind of really started getting into twitter. it used to be just a feed of my instagram
posts but now i'm starting to become more interactive. so you can always send me your ideas on twitter @noexcusegirl , my facebook is facebook.com/noexcusegirl, my instagram is @noexcusegirl. pretty much just look up @noexcusegirl, whatever platform you like to use and you can find me there. you can also just comment below what you want to see
and, you know i'm always checking out and reading the comments. but that is just a little update for you guys. let me know if you think this is a bad idea, then maybe i shouldn't do it. or if you like this ideas give me some feedback here. and that's pretty much it. so if you like this video give me a thumbs up to see all of this testing that's going to be
coming up. subscribe to my channel if you're not subscribed already. thank you guys so much for watching. bye everyone!
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