Even though the lymphatic system and the problems associated with it are not commonly talked about, you can be sure that the lymphatic system is a critical part of the body due to the fact that you have twice as much lymph fluid as blood.

It is composed of tissues and organs which worked together to eliminate the toxins waste and other unwanted materials from the body. However, the main function of the lymphatic system is to transport lymph fluid. This fluid contains white blood cells essential for fighting infection in the entire body.

So, we can say that a healthy lymphatic system is a key to a healthy body!

Common symptoms of a congested lymphatic system:

  • Soreness and/or stiffness in the morning
  • Rings get tight on fingers
  • Itchy skin
  • Feeling tired
  • Swollen glands
  • Bloating / Holding on to water
  • Brain fog
  • Weight gain and extra belly fat
  • Dry skin
  • Low immunity
  • Mild rash or acne
  • Breast swelling or soreness with each cycle
  • Mild headaches
  • Hypersensitivity
  • Occasional constipation, diarrhea, and/or mucus in the stool
  • Elevated histamine and irritation due to common environmental allergens

The major causes of lymphatic congestion

Even though there are many factors which can contribute the lymphatic system and lymph nodes to become congested, these factors are considered as the main causes:


In more than 80% of chronic health issues, stress has been considered as the main cause. The chemistry of stress is lymph congesting and degenerative.

Digestive imbalances

They can irritate intestinal villi, the main reason for lymph congestion. The fact that the majority of the lymph in the body surrounds the gut indicates that the quality of the villi is essential for proper lymph flow, assimilation, immunity, and detoxification.

Iodine deficiency

This is also a common cause of lymphatic congestion. Iodine supports the lymphatic system at the cellular level and helps to mitigate the effects of a toxic environment.

Constricting clothings can impede normal lymphatic flow. One of the largest clusters of lymph nodes is located in the upper chest area and armpit. Those nodes can act as a source of drainage for the upper chest, arm, and breast. If the underwire is too restrictive or the bra is too tight, this can prevent normal drainage, and the lymph is constricted. According to some researchers, eventually this will result in long-term impairment of the lymphatic function and can cause breast cancer, fibrocystic breast tissue, and swollen lymph nodes.

 3-day lymphatic detox to improve lymph health

If you have experienced at least three of the symptoms we mentioned above, a lymphatic detox will be extremely beneficial for you. In a case you encounter more than five of the symptoms you definitely need a lymphatic detox. In order to drain your lymphatic fluids, all you need is three days.

  1. Drink Plenty of Fluid

Since lymph is 95% water, dehydration is one of the most common causes of lymph congestion. Without proper amounts of water, lymphatic fluid is not able to flow properly. Make sure to stay hydrated by drinking water half your weight in ounces on a daily basis. Water, herbal teas, broths, freshly-extracted juices are all great fluids which will help your lymphatic system moving. Always add lemon to your water and juices in order to mineralize the body and the lymph and to have deeper cleansing. Consuming green vegetable juices can cleanse all your detox organs, including lymphatic system.

  1. Herbs

A number of herbs have proven its effectiveness in improving lymphatic health due to their ability to increase lymphatic flow and clear the toxic substances.

Drink these herbal teas and will effectively detoxify the lymph:

Red root is a herb that is useful in reducing swollen lymph nodes. It is used to reduce cysts, treat lymphatic congestion, supply the tissues with nutrients, and relieve the stagnation of fluids.

Cleavers is herb that can help dissolve cysts and reduce the swelling of lymph nodes. Being diuretic, it can help the body eliminate wastes from the lymphatic system through urination. Also, it is used to dissolve kidney stones.

Echinacea can cleanse the lymph fluid, thus supporting immunity. It can activate macrophages against tumor cells and invading microorganisms. Moreover, it can increase the production of T-lymphocyte, cells that are responsible for cleaning up the extra-cellular fluids during chronic illness.

Red clover has the ability to increase circulation, thus reducing inflammation and detoxify the body.

Manjistha can support lymph flow and detoxify the tissue.

  1. Exercise

Exercise, especially rebounding, is another beneficial way which can help to get your lymphatic system moving. Rebounding is jumping on trampoline. Well, probably you are wondering how jumping can help. It can open up the lymphatic valves for better circulation. You should do this for 15-20 minutes on a daily basis. After the exercise, make sure to drink plenty of water in order to flush the toxins more efficiently.

  1. Near Infrared Sauna

This therapy can penetrate deeper into the skin, and allow the body to sweat, thus eliminating the toxins. The heat, the regeneration of tissues, and the circulation/release of toxins all work together in order to improve lymphatic flow.

  1. Brisk Walking

It is upmost importance to get the lungs functioning and the body moving. You should walk for 45-60 minutes every day. While walking, make sure to breathe as deeply as possible.

  1. Legs Up The Wall

In order to improve the lymphatic flow in the legs, lay down with the legs straight up against the wall. This will encourage the activation of the lymphatic valves for eliminating toxins and improve your sleep.

  1. Lymphatic Drainage Massage

Massage can help the lymph to drain. Look at the video below!

  1. Standing Desk

This allows for more natural movements throughout the day and makes it easir for the lymphatic to drain.

  1. Hydrotherapy Shower

This is a shower where cold and hot water are used alternatively. At the end of your shower, you should switch the water quickly from hot to cold a few times.

  1. Dry Skin Brushing

Brushing the skin with a natural bush is extremely beneficial for improving lymphatic flow. Moreover, this will increase your energy levels and improve organ functions.

How to Dry Brush

Make sure to you natural bristle brush with a long handle so you can be able to reach all areas of the body.  Get naked and stand in the shower room or in a bathtub. Begin from your feet and move in long sweeping motions, toward your heard. Next, you should move on to our hands, but make sure to brush towards your hearth. Brush a few times in each area.

Be very careful while brushing more sensitive areas, like your breasts. After the brushing, you should take a shower. Alternate between the hottest water temperature and the coldest one you can handle. This will stimulate blood circulation. When you get out of the shower, you should apply natural oil on your skin like coconut oil in order to moisturize it.

You can dry brush every day before you shower and within two weeks you will see significant results. Make sure to clean your brush with soap and water after 2-3 times of using it. Let it dry in a dry place in order to avoid mold or mildew forming.

In order to get the maximum benefits, take a detox salt bath once or twice a week.

  1. Deep Breathing

Deep breathing can promote lymph flow.

Stretch your arms to both sides and move your arms up while inhaling while at the same time making circles with your hands. Make sure to hold your breath shortly. Then, move your arms while exhaling while making circles with your hands as you move the arms down. You should do this a few times a day.

After you feel a bit lighted-headed you need to stop. This is a sign that your body is dispelling toxins. After some time, you will be able to this for longer.


Fake News Stories Made Gabourey Sidibe Show Her Real Weight Loss Surgery Pics

Fake News Stories Made Gabourey Sidibe Show Her Real Weight Loss Surgery Pics

One of the stars of Empire, Gabourey Sidibe, finally found the courage to talk about her amazing transformation. If you are watching this TV Show, you probably noticed how Gabby was shrinking down for the past few months or so.

Lots of fake news were circling around regarding her weight loss transformation. However, she never talked about it letting people guess what happened. In a recent interview with People, Gabourey Sidibe was talking about her new memoir “This is just My Face.” She revealed some interesting information regarding her weight loss, surgery, and diagnosis she was keeping secret for the past couple of months.

Fake News Stories Made Gabourey Sidibe Show Her Real Weight Loss Surgery Pics

According to People:

“I just didn’t want to worry,” Sidibe, 33, tells PEOPLE of her decision to get laparoscopic bariatric surgery after she and her older brother Ahmed, 34, were diagnosed with Type 2 diabetes. “It’s just, I truly didn’t want to worry about all the effects that go along with diabetes. I genuinely [would] worry all the time about losing my toes.”

She looks amazing. Check her out now after her weight loss struggle and surgery:

Fake News Stories Made Gabourey Sidibe Show Her Real Weight Loss Surgery Pics

“My surgeon said they’d cut my stomach in half. This would limit my hunger and capacity to eat. My brain chemistry would change and I’d want to eat healthier. I’ll take it! My lifelong relationship with food had to change,” she writes in her wise, witty and unapologetic memoir, out in May.

Fake News Stories Made Gabourey Sidibe Show Her Real Weight Loss Surgery Pics

“The surgery wasn’t the easy way out,” she says. “I wasn’t cheating by getting it done. I wouldn’t have been able to lose as much as I’ve lost without it.”

Fake News Stories Made Gabourey Sidibe Show Her Real Weight Loss Surgery Pics

“It has taken me years to realize that what I was born with is all beautiful,” she writes in her book. “I did not get this surgery to be beautiful. I did it so I can walk around comfortably in heels. That’s why I want to do a cartwheel. I want not to be in pain every time I walk up a flight of stairs.”

Fake News Stories Made Gabourey Sidibe Show Her Real Weight Loss Surgery Pics

“I have a goal right now, and I’m almost there,” she says. “And then once I’ve got it, I’ll set another. But my starting weight and my goal weight, they’re personal. If too many people are involved, I’ll shut down.”

I know I’m beautiful in my current face and my current body. What I don’t know about is the next body,” she writes her in This Is Just My Face. “I admit it, I hope to God I don’t get skinny. If I could lose enough to just be a little chubby, I’ll be over the moon! Will I still be beautiful then? S—. Probably. My beauty doesn’t come from a mirror. It never will.”

Fake News Stories Made Gabourey Sidibe Show Her Real Weight Loss Surgery Pics

“There’s nothing ugly about me. Anyone trying to convince me that I am — and it’s usually me — is wasting her time,” she says. “I was in a war with my body for a long time. If I’d started treating it better sooner, I wouldn’t have spent so many years hating myself. But I love my body now.

That’s her whole interview for the People regarding her weight loss transformation, surgery, and her upcoming goals.

We are all here for you Gabby. Let the world know that you are a strong, beautiful, and independent lady who deserves all kinds of respect.

You are amazing. Keep it that way!

Don’t forget to share this with all of your friends.


20 Vivid but Deadly Cancer Signs Women Constantly Avoid

20 Vivid but Deadly Cancer Signs Women Constantly Avoid
Women’s Health

Women often show their bravery to spare the others from concerning too much even when it comes to deadly cancer signs. I don’t know why we are like that, but the mindset of not letting anything to break us sometimes could small back and hit us on the head like a boomerang.

When it comes to cancer, everyone should focus on doing everything in their power to prevent any potential alarm. Before I proceed and show you these signs, I want to tell you something.

Professionals carefully observe all of these deadly cancer symptoms. Please make sure you go and check them with your doctor. Don’t bring early conclusions. These signs are here to make you swallow your pride and face your fears.


Your health should be your primary objective.

Now, let’s see what these deadly cancer signs are and why you need to check them out:

Sign No.1: Back Pain and Lower Back Pain

Even though this symptom leads to liver cancer, sometimes it could lead to breast cancer since you are going to feel pressure in the ribs and chest.

Sign No.2: Changed Nails

Whitish or pale nails lead to liver cancer while blackish dots on the nails could be a symptom of a skin cancer. On top of that, nail curving might be a sign of lung cancer.

Sign No.3: Swollen Face

Many patients with a lung cancer had the same symptom, a swollen face.

Sign No.4: Sore/Skin Lumps

It might a sign of skin cancer or basal cell melanoma.

Sign No.5: Red/Swollen/Sore Breasts

Breast cancer.

Sign No.6: Nipple Changes

One of the most common symptoms of a breast cancer.

Sign No.7: Painful and Strange Period

This often indicates uterus cancer.

Sign No.8: Short Breath/Wheezing

The most “respected” sign of a lung cancer.

Sign No.9: Chronic Cough/Chest Pain

Lung cancer, tumors, and leukemia.

Sign No.10: Fevers and Infections

Constant fevers and infections could be a sign of leukemia.

Sign No.11: Swelling in Lymph Nodes, groin, armpits, and neck.

These are often categorized as cancer symptoms.

Sign No.12: Difficulty Swallowing

The issue might lead to throat cancer.

Sign No.13: Bruises and Bleedings that Doesn’t Stop

This is a sign of leukemia, as well.

Sign No.14: Constant Fatigue/Weakness

It’s probably nothing you should worry about, but there is a slight chance you have cancer growing in there.

Sign No.15: Abdominal Fat and Bloating

Unexpected weight gain and bloating are early signs of Ovarian Cancer.

Sign No.16: Low Appetite

Many patients that report low appetite than usual came out with an ovary cancer.

Sign No.17: Pelvic Pain

Due to enlargement of the spleen, this is a sign of a leukemia

Sign No.18: Upset Stomach

Colorectal Cancer.

Sign No.19: Bloody Stool/Rectal Bleeding

Another sign of Colorectal cancer.

Sign No.20: Unexplained Weight Loss

Unusual weight loss might indicate both digestive organ and rectal cancer.

Don’t forget to share these Deadly Cancer Signs most women ignore with all of your friends. They need the warning.


Scientists Have Proven That Negativity Literally Makes Cancer Grow Inside The Body

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You surely experience negative emotions from time to time, but when you learn about their impact on our health, you will definitely try to find a way to combat them. Apparently, whenever you feel resentful, regretful, or replay some bad memories in the head, the body suffers equally to your mind. Therefore, focusing on such negative emotions causes devastating long-term disease.

The solution? — Forgiveness. Forgiveness is not a sign of submission, weakness, or a flaw. Actually, it is a trait of strong personalities.

The Greater Good Science Center claims “psychologists generally define forgiveness as a conscious, deliberate decision to release feelings of resentment or vengeance toward a person or group who has harmed you, regardless of whether they actually deserve your forgiveness.”

Yet, forgiveness is not an event but a process, and this explains the difference between decisional forgiveness and emotional forgiveness.

This distinction has been depicted as follows:

“Decisional forgiveness is a behavioral intention to resist an unforgiving stance and to respond differently toward a transgressor. Emotional forgiveness is the replacement of negative unforgiving emotions with positive other-oriented emotions. Emotional forgiveness involves psychophysiological changes, and it has more direct health and well-being consequences.”

The Journal of Behavioral Medicine published a study which confirmed that a forgiving personality was linked to better subjective well-being and psychological well-being.

Other studies have found a link between forgiveness and better sleep quality, reduced fatigue, improved physical symptoms, fewer medications used, and fewer somatic complaints.

Forgiveness also supports heart health. As found in a study published in the American Journal of Cardiology, forgiveness has a more cardioprotective profile, while anger and other negative emotions  had cardiotoxic effects. The conclusion of the researchers was as follows:

“These findings suggest that interventions aimed at decreasing anger while increasing forgiveness may be clinically relevant.”

Researchers from Hope College’s Psychology Department tried to analyze the effects of negative emotions, so they conducted a research which involved 35 female and 36 male participants.

Participants revisited hurtful memories and grudges, and researchers evaluated their facial muscle tension, heart rate, blood pressure, and sweat gland activity.

Afterward, they asked participants to imagine granting forgiveness toward real-life offenders, and found that “forgiving thoughts prompted greater perceived control and comparatively lower physiological stress responses.”

This showed that negative emotions increased stress response and stimulated the production of sweat, while forgiveness relaxed their facial muscles, and lowered blood pressure.

They concluded that “…chronic unforgiving responses may erode health whereas forgiving responses may enhance it.”

Furthermore, Dr. Steven Standiford, chief of surgery at the Cancer Treatment Centers of America, claims that unforgiveness is classified as a disease in medical books. He maintains that the refusal to forgive people who have harmed you leads to sickness.

He adds:

“It’s important to treat emotional wounds or disorders because they really can hinder someone’s reactions to the treatments, even someone’s willingness to pursue treatment”.

Moreover, forgiveness might also prevent cancer prevention. As estimated by Dr. Michael Barry, author of the book The Forgiveness Project, 61 percent of cancer patients have forgiveness issues.

He explains:

“Harboring these negative emotions, these anger and hatred, create a state of chronic anxiety. Chronic anxiety very predictably produces excess adrenaline and cortisol, which deplete the production of natural killer cells, which is your body’s foot soldier in the fight against cancer.”

Therefore, you must learn how to let the painful memories go, and try to understand that we are all human beings who make mistakes during life. Try to leave the negative emotions in the past and move on in order to enjoy every day in health and well-being.



Famous Dermatologist Revealed: Remove Brown Spots On Face And Skin With This Simple Trick!

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Numerous people find the age spots on their skin a huge problem, as they lower their self-esteem and look unattractive. They can appear on the face, shoulders, legs, arms, and their number increases over time.

There are numerous lotions and creams offered on the market, which promise to help you get rid of age spots, but despite being ineffective, they are often loaded with dangerous chemicals as well. On the other hand, there is an extremely useful and safe natural remedy which will help you solve this problem.

This recipe was revealed by a popular dermatologist who claims that it has helped hundreds of his patients.

To prepare it, you need only two ingredients, apple cider vinegar, and onion juice.

All you need to do is to blend the onions to extract their juice, and then add the apple cider vinegar. Then, just apply the combination directly on the areas with brown spots.

The fresh onion juice treats various skin issues and prevents skin damage, due to the high antioxidant content. Also, apple cider vinegar is high in hydroxy acids that remove dead skin cells and support skin health.

Here is the entire procedure in details:

Chop a medium-sized onion into pieces. Then, mix it with apple cider vinegar into the blender until you get smooth, homogeneous mixture.

Next, soak a cotton ball in it and rub the affected skin areas with it.

For best effects, you should repeat this daily for a month. Yet, the effectiveness of this natural remedy will surprise you, as the age spots will start disappearing after the first 7 days!


Cleanse Kidneys Of Toxins, Treat Diabetes And Lower Cholesterol With This Easy Recipe

Cleanse Kidneys Of Toxins, Diabetes, Asthma And Cholesterol With Easy Recipes

If your kidneys need a good cleansing procedure that will eliminate toxins and boost their function, okra, or ‘’lady fingers” is what you need! This superfood is commonly consumed in the UK, US, and the Philippines, as it is extremely high in nutrients. Namely, a cup of raw okra contains only 30 calories, 3 g fiber, 2 g protein, 7.6 g carbs and 0.1 fat, 60 mg magnesium, 80 mg folate and 21 mg vitamin C.

You can consume raw in various ways, stewed, fried, boiled, raw, or pickled. Its consumption will help you boost your immunity, help in the case of diabetes, regulate bad cholesterol, soothe asthma symptoms, prevent kidney issues, and cleanse them. It also helps in the case of issues with the absorption of glucose in the stomach.

The following recipe will help you regulate blood sugar levels:

Cut four fresh okras on heads and tails, and place 2-3 pieces in water. Leave them to soak until the next morning. Then, on an empty stomach, drink this water in order to prevent food cravings during the day, and regulate the sugar levels in the bloodstream.


Have a Migraine Headache? Just Place a Banana Peel on Your Forehead!

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Over 47 million Americans suffer from intense headaches, which are accompanied by light sensitivity, nausea, throbbing pain, and tension in the neck and back.

Most commonly, over-the-counter treatments, like Aspirin, Aleve or Excedrin, fail to provide relief or cause other side-effects. Therefore, it is always better to use other, healthier alternatives to soothe headaches. These are some of the most effective ones:


Caffeine soothes the migraine pain, so it is often included in medications. Namely, it alleviates the inflammation that causes a migraine.

Moreover, when combined with an over-the-counter headache medicine, it relieves the pain even quicker, as it becomes 40 percent more effective. However, note that you should always be careful not to become addicted to it, as its lack might also trigger headaches.


A study conducted in 2014 found that ginger root powder had comparable benefits with other prescription migraine drugs, and causes no side effects.

Banana & Ice Compress

The Mayo Clinic reports that the application of a cold compress to the head and neck relieves migraines. Also, place a banana peel on the forehead, and as the skin absorbs potassium, your pain will disappear.


The use of feverfew, either as a supplement, tea, or an extract, prevents and treats migraines.


Recurring migraine headaches are often a result of inflammation, which can be treated by the increased intake of omega-3 fatty acids. As ground flaxseeds and flaxseed oil are rich in omega-3s, you can try adding ground flaxseed to your soups or salads or use flaxseed oil as a salad dressing base.

Lavender Oil

You should boil 6 cups of water, and then add 8 drops of lavender oil. This soothing vapor will soothe tension headaches as you inhale. Moreover, you can also massage the temples with a few drops of lavender oil.


To treat a migraine, take 50 to 75 milligrams of butterbur (or meta sites) in pill form two times daily, as the extract of these flowers stimulates the blood flow to the brain.

Basil Oil

Basil oil is a powerful natural muscle relaxant, which soothes headaches which result from muscle pain and tension. You can substitute olive oil with this one in cooking in order to relax the muscles and alleviate migraine pain.


It is a rich source of rutin, which is a flavonoid that has been proven to soothe inflammation, as the main culprit for migraine headaches. Therefore, make sure you incorporate it into your daily diet.

Despite these natural remedies, make sure you make some lifestyle changes in order to solve the problem with headaches.

You can make some dietary changes, and try yoga, meditation, exercise, and walks in nature. This will manage stress, provide the needed nutrients for the body, and soothe migraine pain.

You can also try acupuncture or biofeedback treatments in case your migraines are too intense and persistent. However, before you reach for over-the-counter medications, make sure you have tried all natural ways to help yourself.


If You Have This Line On Your Hand You Are Really Lucky: Here Is Why!

If someone does not know what palmistry is – art or practice of supposedly interpreting a person’s character or predicting their future by examining the lines and other features of the hand (especially the ones in the fingers and palm).

This kind of art has a long history and it is believed that it first appeared in India thousand years ago. And there is one line on the palm that very few people have and that line has a meaning that those who have it are really lucky.

Before you read what that line actually means, we should mention that what has been part of humanity’s more spiritual side is the belief that there are guardian angels. It is believed that those guardian angels have a duty to watch over someone and to protect that same person from any harm. And people that believe in them, when they are going through a hard period in their life, they believe that the guardian angel will help.

And the line we mentioned previously is also known as the Line of Angel. And now you might guess what it actually means, but to be sure we will write it for you anyway.

If you, or someone you know has a line that is parallel to the lifeline on the left hand palm it means that you are blessed with a guardian angel that is always there for you and that watches your every move and protects you from any harm that comes into your way.


I Stared At This Picture For Hours And Couldn’t Find The Hidden Panda. Can You? See The Answer

A new illustration is sweeping across Facebook, leaving every single person who views it absolutely dumbfounded. The brilliant Christmas-themed drawing was created by Hungarian artist Gregerly Dudás, who then shared it on his personal page.

He told his followers there was a panda among these many different festive snowmen, asking if they could spot the dark panda. What seems like an easy task has quickly gone viral, driving thousands crazy and begging the question: can YOU spot the panda? Be honest!

After just a few days, Dudás woke up to 42,000 likes and 100,000 shares on his newest creation. The best part was that most people still couldn’t find the panda, some seriously doubting it’s existence.

Gary Pearsall joined in, commenting, “There ain’t no panda in there!” Darren Fox added, “Been looking for 15 mins still can’t find it lol.”

On the other end of the spectrum, some views claim to have found the panda as quickly as five seconds after first viewing the picture. Out of all the mind-bending puzzles that this talented artist shares, this Christmas-themed one is definitely the most popular – and the most frustrating!

After the panda took the internet by storm, Dudas released several more similar images, asking his followers to find the cat in another illusion. Others have been released asking followers to find more hidden animals in illusion images similar to this one featuring the panda.

If you remember the classic Where’s Waldo cartoons and were a fan of them, you will definitely enjoy Dudas’s work and his mind rattling illusions.

Dudas told one news publication, “The popularity of the ‘panda’ picture amazed me, I still can’t believe it, but it makes me really happy! Glad to see how people like something I made.”

While this particular image is winter or Christmas themed, it’s popularity has staying power and is not going away anytime soon. People love the work of Dudas and he should be very proud of that.

“I’m not a professional, I do it as a hobby, but I really like it,” Dudas told another news outlet.

Can any one of you out there spot it? I’ve been looking for the past hour but still can’t spot it. I’ll come back later.


7 Steps That Will Literally Force Your Body To Convert Fat Into Energy

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Ketosis is a normal metabolic process which causes numerous health benefits. Namely, during this process, the fat in the body is being converted into compounds called ketones, which are used as a main energy source.

Researchers have found that diets which lead to ketosis are extremely beneficial as they suppress appetite and lead to weight loss. Also, it has been found that ketosis is also beneficial in the treatment of various conditions, like type 2 diabetes and neurological disorders.

This process is not achieved by simple elimination of carbs, but it also required planning and large efforts.

These are 7 successful tips to enter a state of ketosis:

  1. Reduce the intake of carbs

The consumption of a low-carb diet is crucial in achieving ketosis, as cells use sugar or glucose as a main energy source. Yet, cells can also use other fuel sources, like fatty acids and ketones, known as ketone bodies.

Glucose is stored as glycogen in the liver and muscles, and in the case of a low intake of carbs, these stores are reduced and the insulin levels are lowered, releasing the fatty acids from the fat stores.

The liver turns some of these fatty acids into the ketone bodies acetone, acetoacetate, and beta-hydroxybutyrate, which can be used as brain fuel.

The level of restriction of carbs for achieving ketosis is individual- dependent. For instance, while some people need to reduce net carbs (total carbs minus fiber) to 20 grams daily, some can consume significantly more.

Due to this, the Atkins diet recommends limiting the intake to 20 or fewer grams daily for two weeks to ensure that ketosis is achieved. Afterward, the amounts of carbs are gradually increased.

One study involved overweight people with type 2 diabetes who reduced their carb intake to 21 or fewer grams daily for a week. The results showed that their daily urinary ketone excretion levels were 27 times higher than their baseline levels.

Another study involved adults with type 2 diabetes who were allowed 20–50 grams of digestible carbs daily, depending on the number of grams that allowed them to maintain blood ketone levels within a target range of 0.5–3.0 mmol/L (8).

These ranges of carbs and ketones are recommended for individuals who aim to enter into a state of ketosis in order to lose weight, lower the risk of heart diseases, and regulate blood sugar.

On the other hand, therapeutic ketogenic diets used for epilepsy or as experimental cancer therapy limit the intake of carbs to fewer than 5% of calories or fewer than 15 grams daily to additionally drive up ketone levels.

Therefore, the reduction of the intake of carbs to 20–50 net grams daily reduces blood sugar and insulin levels, causing the release of stored fatty acids which are converts into ketones by the liver.

  1. Increase the intake of Healthy Fats

The consumption of healthy fats increases the levels of ketones and helps you to achieve ketosis. Namely, a low-carb ketogenic diet is low in carbs but high in fat.

Ketogenic diets for metabolic health, weight loss, and exercise performance get between 60–80% of calories from fat, while the classic ketogenic diet used in the treatment of epilepsy is even higher in fat, with typically 85–90% of calories from fat.

This does not mean that the excessive fat intake leads to high ketone levels in all cases.

One study which involved 11 healthy people for three weeks analyzed the effects of fasting with different amounts of fat intake on breath ketone levels and found that ketone levels were similar in people consuming 79% or 90% of calories from fat.

Since fat makes up a large percentage of a ketogenic diet, you should always use high-quality sources, like avocado oil, coconut oil, lard, butter, olive oil, and tallow.

Yet, if you want to lose weight, you should not consume too many calories.

The consumption of at least 60% of calories from fat, therefore, increases ketone levels. However, make sure you choose healthy fats from both plant and animal sources.

  1. Incorporate Coconut Oil in Your Diet

The consumption of coconut oil helps you to enter the state of ketosis, as it is high in fats known as medium-chain triglycerides (MCTs), which are quickly absorbed and taken directly to the liver, where they can be immediately used for energy or converted into ketones.

It is actually one of the best ways to achieve ketosis in the case of Alzheimer’s disease and other nervous system disorders. This oil contains 4 types of MCTs, but still half of the fat comes from lauric acid.

Researchers have confirmed that fat sources rich in lauric acid may produce a more sustained level of ketosis, as they are metabolized more gradually than other MCT types.

Numerous studies have found that a diet high in MCTs containing 20% of calories from carbs gives similar effects as the classic ketogenic diet, which provides fewer than 5% of calories from carbs.

You should slowly add coconut oil to your diet, in order to prevent digestive side-effects, like diarrhea and stomach cramping.

You can begin with a teaspoon daily, and gradually increase up to 2-3 tablespoons daily within a week. Hence, coconut oil provides MCTs, which are quickly absorbed and turned into ketone bodies by the liver.

  1. A proper Protein Intake

The adequate intake of protein leads to ketosis. The classic ketogenic diet used in epilepsy patients is limited in both carbs and protein to maximize the levels of ketone bodies, and it is also very helpful in the treatment of cancer, as it reduces the tumor growth.

Yet, the reduction of protein in order to boost the production of ketones is not a healthy practice for most people.

Initially, the sufficient intake of protein is needed for the liver to get the amino acids which are used for gluconeogenesis, or the production of new glucose, need for the few cells and organs which cannot use ketones as fuel, like some brain and kidney areas, and the red blood cells.

Moreover, protein intake is needed for the maintenance of muscle mass in the case of a reduced intake of carbs, especially during weight loss. In most cases, weight loss leads to loss of both fat and muscle, but the adequate intake of protein on a very low-carb ketogenic diet can preserve muscle mass.

Studies have shown that the preservation of muscle mass and physical performance is maximized when the protein intake is in the range of 0.55–0.77 grams per pound (1.2–1.7 grams per kilogram) of lean mass.

Weight loss studies show that very low-carb diets with protein intake within this range lead to ketosis.

One study involved 17 obese men who followed a ketogenic diet, consisted of 30% of calories from protein, for a month. Researchers found that their blood ketone levels were 1.52 mmol/L, on average, which is well within the 0.5–3.0 mmol/L range of nutritional ketosis.

To learn the protein levels your body needs on a ketogenic diet, you should multiply your ideal body weight in pounds by 0.55 to 0.77 (1.2 to 1.7 in kilograms).

To conclude, the low protein intake causes muscle mass loss, while the excessive intake might suppress their production.

  1. A Short Fast or a Fat Fast

You can also achieve ketosis by not eating for several hours. Actually, numerous people enter a mild ketosis between dinner and breakfast.

Before a ketogenic diet, epileptic children are often fasted for 24–48 hours in order to reduce the seizures sooner, as they enter a state of ketosis faster.

Ketosis might also be achieved by intermittent fasting, which involves regular short-term fasts.

In addition, “fat fasting” is another ketone-boosting approach which imitates the effects of fasting. It allows the consumption of about 1,000 calories daily, 85–90% of which come from fat, and the low calorie, and high fat intake leads to ketosis.

According to the findings of a 1965 study, a fat fast caused a significant fat loss in overweight patients.

A fat fast is low in calories and protein, so in order to prevent excessive loss of muscle mass, it should be followed no longer than 3-5 days. Yet, it has been proven that fasting, intermittent fasting and a “fat fast” help the body to achieve ketosis very quickly.

  1. Physical Activity

Studies have shown that ketosis is useful for some types of athletic performance, like endurance exercise.

On the other hand, physical activity helps the body to achieve ketosis, as exercise depletes the glycogen stores. Yet, if the intake of carbs is reduced, these stores of glycogen are low, and the liver boosts the ketone production.

One study discovered that exercise boosts the production of ketones in the case of low blood ketone concentrations. Yet, if the levels of ketones are high, they do not additionally rise with exercise and may, in fact, decrease for a short period.

Also, exercise during fasting has been found to increase ketone levels.

One small study involved 9 older women who exercised either before or after a meal. Findings showed that their blood ketone levels were 137–314% higher when they exercised before a meal.

However, note that your body might need 1-4 weeks to adapt to using ketones and fatty acids as

What is a fact is that physical activity raises the levels of ketones in the case of a restricted intake of carbs, and these effects are even boosted in a fasted state.

  1. Test Ketone Levels and Adjust Your Diet

Testing the ketone levels in order to guarantee your goals is a recommended step, as achieving and maintaining ketosis is individualized.

The three ketone types, acetone, beta-hydroxybutyrate, and acetoacetate, can be evaluated in the urine, blood, and breath.

The following three methods can help you test ketones and see if you need to make any adjustments in order to help the body enter a state of ketosis:

Acetoacetate is evaluated in urine, by dipping ketone urine strips into the urine. The different ketone levels color the strips into various shades of pink or purple, a darker color indicating higher ketone levels.

These strips are affordable and easy to use, but their long-term accuracy has been questioned. If the individual follows a ketogenic diet, studies have shown that urinary ketones are the highest in the early morning and after dinner.

The blood ketone meter is another way to measure ketones, and it works similarly to a glucose meter. Namely, a small blood drop is placed on a strip, and then it is inserted into the meter.

This evaluates the levels of beta-hydroxybutyrate in blood, as well as the ketosis levels. Yet, the disadvantage of this method is the high price of the blood strips.

Acetone is found in the breath, and researchers have shown that testing acetone breath levels is a successful way to monitor the state of ketosis in people who eat a ketogenic diet.

The ketonic meter measures these levels in the breath, and after the individual breaths into it, a color flashes and indicates whether the person is in ketosis and how high the ketone levels are.