Weight Loss Resistance & Insulin Resistance

Weight Loss Resistance & Insulin Resistance

Article At A Glance:

  • If you’re struggling to lose weight, there’s a chance you have insulin resistance, which results to elevated blood sugar and insuin levels, which can lead to obesity, heart disease and cancer.
  • Good news: There’s a lot you can do to control insulin resistance, and promote your goal for losing weight. Read on….

If you’re overweight and struggling to lose weight, chances are you have insulin resistance. Read on to find out how you can control insulin resistance and help you in losing weight.


Insulin is a hormone produced in the pancrease. It’s secreted in small amounts throughout the day, and in larger quantities after meals.



Insulin allows cells to take in blood sugar for energy or storage depending on what’s needed.

When it takes blood sugar for storage, it’s converted to fat. Insulin tells fat cells to store fat, and prevents fat from being broken down.

Insulin resistance is when your muscles, fat and liver don’t respond well to insulin, and can’t use the blood sugar in your blood for energy. When cells are insulin resistant, both blood sugar and insulin levels go up significantly.

When blood sugar levels go up, the pancrease responds by producing more insulin. This cycle keeps repeating itself in a vicious cycle (4).

Chronically elevated insulin levels can lead to many health problems including obesity, heart disease and cancer (123).

Due to a build-up of sugar in your blood, it’s converted to fat for storage. And this makes it very hard to lose weight.


You can’t tell you have insulin resistance by how you feel – you have to get a blood sugar test. Some signs of insulin resistance include:

  • Skin tags
  • Patches of dark, velvety skin especially on the neck and armpits
  • Blood pressure of 130/80 or higher
  • Waistline of 40 inches in men and 35 in women

Skin tags


Certain conditions can make insulin resistance more likely:

  • Obesity, especially belly fat
  • Inactive lifestyle
  • Overeating – especially sugar, refined carbohydrates, and fast food (56)
  • Health conditions like PCOS
  • Smoking
  • Sleep problems like sleep apnea
  • High blood pressure (7)



  • Avoid or minimize sugar: – Sugars raise insulin resistance and raise insulin levels (8910).
  • Reduce carbohydrates: – Get rid of those carbs – ugali, rice, potatoes, etc. low carb diet can cause an immediate drop in insulin levels (1112).
  • Prioritize on proteins: – On the short term, they raise insulin levels, but on the long term, they reduce insulin resistance by reducing belly fat (1314).
  • Include healthy fats: – Omega-3 fats help reduce insulin levels (15).
  • Eat more fruits and vegetables: – Studies show a diet rich in plant compounds increases insulin sensitivity (2526).
  • Increase soluble fiber: – Soluble fiber has been shown to increase insulin sensitivity and lower insulin levels (3031).
  • Get enough sleep: – Lack of sleep can harm your health and may increase insulin resistance (16). Even a single night induces insulin resistance (17)
  • Exercise: – many studies have found exercise increases insulin sensitivity among men and women with or without diabetes (1819).
  • Lose weight: – Lose those extra pounds. Studies show excess weight, especially belly fat, increases insulin resistance (2021). Try keto diet and ketosis to shed those extra pounds
  • Reduce stress: – Too much stress has been shown to increase blood sugar (22). Stress hormones also increase insulin resistance  (2324).
  • Apple cider vinegar: – Apple cider vinegar has been shown to reduce blood glucose after a high carb meal (27).
  • Intermittent fasting: – Studies show intermittent fasting lowers insulin levels (2829).
  • Drink green tea: – Studies show that green tea may help fight insulin resistance (3233).
  • Turmeric: – Curcumin in turmeric has strong antioxidant and anti-inflammatory properties. It seems to increase insulin sensitivity by reducing free fatty acids and sugar in the blood (4950).
  • Ginger: – Ginger’s active component gingerol makes sugar receptors on muscle cells more available, increasing sugar uptake (51).


Several supplements have been shown to help fight insulin resistance:

1) Omega-3 Fish Oil

Studies show omega-3 fish oil from fatty fish may help reduce insulin resistance and triglyceride levels in people with obesity, gestational diabetes and PCOS (3435).

Omega 3 Fish Oil Supplement

2: Cinnamon Supplements

Studies in healthy people and those with insulin resistance show that cinnamon may enhance insulin sensitivity and decrease insulin levels (3637).

Cinnamon Supplement

3: Chromium

Chromium is a trace element that seems to enhance the effects of insulin and lower glucose levels.

Some studies have shown that chromium supplements may be helpful for people with type 2 diabetes and insulin resistance (384142).

Chromium Picolinate 200 mcg

4: Magnesium

Magnesium works with insulin receptors to store blood sugar. Magnesium deficiency causes insulin resistance (3940). Taking magnesium supplements may help you control insulin resistance (4344).

Magnesium Supplement

5: Berberine

Berberine is a plant molecule extracted from a variety of herbs including the plant Berberis.

Some studies have found it increases insulin sensitivity and lowers blood sugar (45,46).

6: Resveratrol

Resveratrol is found in the skin of red grapes and other berries. It may increase insulin sensitivity, especially in those with type 2 diabetes (4748).

7: Keto XP

As noted above, losing weight, especially belly fat, reduces insulin resistance. Adopting a keto lifestyle is a natural way to do this.

Keto XP helps by inducing ketosis, and maintaining it. This supplement will come in handy in shedding those extra pounds.

Keto F1 Supplement


As you can see there’s a lot you can do to control insulin resistance, and promote your goal for losing weight.

Which methods are you using? What results are you experiencing? Any questions? We’d be happy to discuss the below.

4 Simple Ways To Get Into Ketosis [Practical In Kenya]

4 Simple Ways To Get Into Ketosis [Practical In Kenya]

Article At A Glance:

  • You’ve probably heard of Keto diet and ketosis – and how people are using it to maintain a healthy weight. But what is it and how can you get into ketosis?
  • For many people, ketosis has become a healthy, natural way to maintain a healthy weight, stay sharper and get some great health benefits
  • Read on to find how to get into ketosis and maintain it. Our favorite? Keto F1. Read on…

If you’ve not heard of KETOSIS, pay attention because everyone seems to be talking about it, and its benefits – such as healthy weight management, lasting energy, sharper cognition among others.

Most people associate healthy weight management with dieting, tough exercise, personal trainer, etc.

Not always!

For most people, staying on ketosis is a healthier way to stay at a healthy weight.

Read on to find out how to maintain this healthy lifestyle and reap all its benefits!


Ketosis is a natural state where your body doesn’t have enough carbs to burn for energy. Instead, it produces ketones (ketone bodies) out of fat, and using these ketones to produce energy. Ketosis happens when there’s a high concentration of ketones in the blood.

Since your body uses fat to fuel our energy needs when in ketosis, this naturally means that with time, you’ll notice that your body has less fat.

Ketone bodies pass through the blood-brain barrier, and provide healthy food for the brain. This increases mental energy and cognition.

But how can you get into ketosis? There are several ways you can get your body into ketosis:


Keto F1 Supplement

Ksh. 4,900 Ksh.3,800

KETO Supplement:

  • Is formulated with the ketone BHB, the most common ketone.
  • BHB gets into the body fast, to start using fat as the primary source of energy.
  • It’s both fat and water soluble, so it crosses the blood-brain barrier, supplying energy to the brain increasing brain power.

You end up with a lower percentage of body fat and a higher percentage of non-fat mass.


Restricting carbohydrate intake is one of the fastest ways to induce the body to start producing ketones from fat.

A ketogenic diet is high in fat (about 75%), moderate in proteins (about 20%) and low in carbs (about 5%) – 1.

Eat about 75% nutrient-packed fats, about 20% proteins and about 5% carbs that primarily come from low-carb veggies.

Fat is naturally satiating, helping you feel fuller for longer (2). Prioritize on nutrient-dense low-carb foods like avocados, nut butter, coconut oil, olive oil, wild-caught fish, etc.

Is it easy to get into ketosis on diet alone?

If you’re taking less than 50g of carbs a day, it typically takes 2-4 days to get into ketosis.

Some people report taking 1-2 weeks to enter ketosis!

The time it takes can depend on factors like physical activity level, age, metabolism, and carb, fat, and protein intake.

Still, the will to change your diet can be enormous. Supplements like keto XP help you through this journey.


Prolonged exercise depletes glucose and glycogen. This triggers release of fatty acids from fat deposits, which as converted to ketone bodies in the liver.


Intermittent fasting triggers the body to start burning fat for energy.

This typically starts within 12-16 hours of fasting.


Key Takeaway:

You can induce ketosis through Keto Supplements like Keto XP, through ketogenic diet, exercise or intermittent fasting.


Here’s how ketosis helps you maintain a healthy weight:

A) In Ketosis, Your Body Breaks Down Fat Deposits


Ketosis Breaks Down Fat Deposits

When you maintain your body in ketosis, your body breaks down body fat into ketones. Ketones provide energy for the body giving you a sustained, increased energy boost which doesn’t crash like when you take carbs.

You can go for hours without thinking about food. This makes you unstoppable!

This happens whether you’re using supplements (such as Keto Supplement) or not.


Key Takeaway:

When your body is in ketosis, it breaks down deposits of fat to supply the body’s energy needs, leading to easier weight management.

B) Ketones Help You Feel Less Hungry & Eat Less

Ketones affect 2 hormones that affect your eating habits:

  • Ghlerin (hunger hormone) – This hormone tells your body you’re hungry. The more ghlerin you have in your body, the hungrier you feel. Ketones suppress ghlerin levels, which is why people on keto experience less hunger (1).
  • Cholecystokinin (fullness hormone) – Cholecystokinin tells the body you’re full. Ketones balance cholecystokinin levels so you feel satisfied sooner after eating (3).


Key Takeaway:

When you’re in ketosis, the ketones in your body suppress the hormone ghlerin, making you feel less hungry. They balance the hormone cholecystokinin so you feel full faster.

C) Keto Reduces Fat Deposits

One of the downsides of eating carbs is that if they’re not immediately used for energy, they’re converted into fat and stored in the body (4).

Secondly, carbs block the hormone leptin, which tells your body you’ve eaten enough for your energy needs (7). You therefore tend to get a second or third helping!

In contrast, in ketosis, leptin is not interfered with – so you end up eating less!


Key Takeaway:

Eating carbs suppresses the hormone leptin which tells your body to stop eating. You therefore tend to eat more than you should.

In ketosis, leptin is not interfered with, so you tend to eat less.


Ketosis offers 6 main benefits:

1: Healthy weight management: – As we’ve seen, since ketosis breaks down fat as a source of energy, you can expect a lower body weight with a higher percentage of non-fat mass and a lower percentage of body fat.

2: Better mental health: – Ketones (such as BHB) cross the blood-brain barrier, thereby enhancing several processes that promote mental alertness and sharpness. Ketosis is also known to reduce age-related cognitive decline.

3: Heart disease: – Ketosis helps improve risk factors for heart disease such as blood total cholesterol, triglycerides, and HDL cholesterol (8).

4: Controls sugar in the blood: – Research shows that ketosis and ketogenic diet help control levels of sugar circulating in the blood, as well as diseases associated with these sugars (910 11).

5: Controls blood pressure: – Ketosis has been shown to reduce  blood pressure, which helps reduce risk of associated diseases such as heart disease, stroke and kidney failure, and help you live longer (1415).

6: Therapeutic for several brain disorders: – Ketosis is known to reduce age-related cognitive decline. It has also been used effectively in certain brain disorders such as epilepsy (12), seizures (13), Alzheimer’s (14) and Parkinson’s (15) diseases.


How do Keto supplements work?

Keto supplements introduce ketones in the body, getting it into ketosis – where your body breaks down body fat for energy.

Does ketosis have any side effects?

Regardless of how it’s induced, ketosis has some mild side effects such as:

  • Keto fever – this is a group of symptoms that may appear 2-7 days after getting into ketosis, such as headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation. This wears off after a few days when your body gets used to being in ketosis.
  • Bad breath – due to acetone, a by-product of fat metabolism. Again, this wears off after a few days
  • Muscle cramps & increased heart rate – these happen if you’re dehydrated. Staying well hydrated fixes this
Should I watch calories while on keto?

The beauty of ketosis is you can easily manage your weight without watching calories (5). Also, you feel less hungry and eat less often when in Ketosis, which makes cutting down how much you eat much easier.

Should I eat carbs while on keto?

Carbs are the bodies preferred source of energy. So, whenever you eat carbs, you slow down the process of breaking down fat in your body.

Should I stay on keto while pregnant?

Ketosis is not recommended while pregnant because you can starve the baby. However, it’s perfectly fine when breast-feeding.

Keto Diet And Ketosis: 4 Simple Ways To Get Into Keto

Keto Diet And Ketosis: 4 Simple Ways To Get Into Keto

Ketosis (physiological ketosis) is a natural metabolic state where your body breaks down fat to produce energy, instead of using glucose for energy. This leads to a high concentration of ketones in the blood.

Don’t confuse physiological ketosis with diabetic ketoacidosis, where both ketones and glucose are elevated.

Ketosis naturally happens there’s limited access to glucose (blood sugar), and fat provides most of the fuel for the body. You generally need to eat less than 50 grams of carbs a day to start ketosis; however this does vary with individuals.

Glucose is the preferred source of energy for the body. It’s also more easily accessible and more available.

A Brief Science Of Ketosis

While you might know the basics of keto, it involves some deep but interesting physiology. Thankfully in this article, you won’t need a PhD in biochemistry to understand its basic fundamentals.

When you eat a low carb diet, the levels of the hormone that breaks down glucose for energy declines.

Fatty acids are then released from fat cells in large quantities, and transported to the liver.

The liver then breaks down these fatty acids to ketone bodies (ketones).

These ketones can provide energy for the body. They can also cross the blood-brain barrier and provide energy for the brain.

Ketosis energyThe most abundant (and beneficial) ketone is BHB, that your brain and body can use for fuel. You feel all the amazing benefits of ketosis when your body is making and using BHB.

Most people agree that burning ketones for energy is a very pleasant experience. Hunger runs in the background instead of the limelight. You can go for hours without thinking about food. This, coupled with steady, increased energy and brain power, makes you unstoppable.

In contrast, when you use carbs for energy, you feel energetic and alert right after you eat, then you crash and get hungry and distracted when you need to replenish.



Key Takeaway:

When your body gets starved of carbs which form glucose, it triggers release of fatty acids from fat deposits in the body. They are then broken down in the liver to form ketones, which are used to produce energy. Your body then gets into ketosis.

The Role Of BHB In Ketosis

BHB (beta-hydroxybutyric acid) is produced through a series of steps in the liver when fatty acids are broken down.

It is the most dominant ketone (about 80%) and the one that’s most readily used for energy during ketosis.

BHB dissolves in water and blood, which makes it easy to transport throughout the body. When you’re deep in ketosis, the steady energy derived from BHB makes you feel unstoppable.

Key Takeaway:

BHB is the most dominant ketone, used to provide energy to the body, including the brain.


Benefits Of Ketosis

Ketosis has a wide variety of benefits:

Healthy Body Composition

Ketogenic diet has been shown to promote a healthy body mass composition in many studies. This leads to a lower body mass index (BMI) – a measure of body fat based on height and weight.

The body is using fat reserves for energy – and you’ll smile every time you step on the scale!

However, it’s widely recognized that adherence to a diet is critical for long-term success. Some individuals may find it easy to adhere to the ketogenic diet, while others may find it unsustainable.

By using fat as a source of energy, ketosis results to a healthy body composition. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of non-fat mass.

Better mental health

BHB crosses the blood-brain barrier and enhances several processes that promote mental sharpness and alertness.

It can trigger release of neutrophins, which support neuron function and formation of synapses.

Ketosis is also known to reduce age-related cognitive decline. It’s been shown to reverse symptoms of Alzheimers.

Ketosis Brain Health

Other Benefits Of Ketosis:

  • Cleaner Body Fuel: – BHB produces less ROS, some free radicals that can have damaging effects at high levels. BHB also reduces oxidative stress within cells. In a way, having high BHB is like having a “clean-up crew” for your mitochondria.
  • Enhances Aging And Longevity: – While this has not been demonstrated in humans, it’s been shown to extend the lifespan of c-elegans worms by up to 20%.
  • Reduces Epileptic Seizures: – Ketogenic diets can effectively reduce epileptic seizures, especially in epileptic children who don’t respond to conventional treatment.
  • Heart Disease: – Ketosis may improve heart disease risk factors such as blood triglycerides, total cholesterol, and HDL cholesterol.
  • Reduces Risk To Type 2 Diabetes: – The diet may improve various risk factors that can lead to type 2 diabetes, including obesity.
  • Parkinson’s Disease: – A small study found that symptoms of Parkinson’s disease improved after 28 days on a ketogenic diet.

Key Takeaway:

Keto is HUGE in maintaining a healthy body composition. It also has various benefits such as increased energy, mental alertness, increased cardiovascular health, and preventing several diseases.


4 Simple Ways To Get Into Ketosis Fast

You can get into ketosis through one of several ways:

1: Taking BHB Keto Supplements

One of the fastest ways to get in ketosis is taking supplements. If your blood ketones are above 0.5 mM, you’re in ketosis— regardless of how you got there.

These supplements are usually precursors to ketones, and they provide a way to achieve ketosis even in the absence of a ketogenic diet, carbohydrate restriction, fasting or exercise.

There’s no difference between the ketosis induced exogenously through supplements or endogenously. The BHB and other ketones are not structurally different. It’s just simple biochemistry!

Introducing KETO XP Supplement

Keto XP

KETO XP Supplement:

  • Is formulated with BHB to get your body into ketosis fast and use fat as primary source of energy
  • Stops excess fat production
  • Suppresses your appetite
  • Increases energy levels, improves sleep and prevents fatigue
  • The result is lower weight, lower percentage of body fat and a higher percentage of non-fat mass.

2: Intermittent Fasting:

Fasting triggers the body to start breaking down fat for energy. There’s a significant rise in BHB within 12-16 hours of fasting.

Under conditions of “starvation” (6 to 8 days), BHB levels can be as much as 6 to 8 mM

3: Exercise:

Prolonged exercise (especially aerobic exercise in the morning before you eat) is another way to induce physiological ketosis.

This happens because glucose and glycogen are depleted during exercise, fatty acids are released during exercise, and an alteration of hormones that regulate ketogenesis.

4: Ketogenic Diet:

Restricting carbohydrate intake is one of the fastest ways to increase blood ketone levels and induce nutritional ketosis.

This can also be a long-term strategy to maintain ketosis.


Key takeaway:

You can trigger ketosis by cardio exercise, fasting, keto diet (high fat / Low carb), or by taking keto supplements.



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Types Of Keto Supplements

There are 3 types of exogenous BHB supplements:

1: MCT Oil

MCT oils (Medium Chain Tryglycerides) don’t contain BHB, but they can raise BHB levels moderately. Coconut oil of a good source of BHB.

2: Ketone Esters:

Ketone esters are more expensive, and contain a ketone molecule bound to a ketone precursor using an ester bond. Deeper and faster ketosis can be obtained from ketone esters.

Keto XP

3: Ketone Salts

Ketone salts consist of a mineral such as sodium or potassium, plus BHB. They’re cost-effective and raise the BHB blood levels rapidly and moderately.

An example is our KETO XP Supplement.


Key Takeaway:

There are various supplements available to trigger ketosis fast. Keto XP is available here in Kenya.


Should You Eat Carbs While You’re In Ketosis?

Our bodies are biologically programmed to burn carbs or fat for energy depending on what’s available.

Carbs supply energy as glucose (blood sugar), or it’s stored in the liver as glycogen. Glycogen is slowly released between meals to keep blood glucose energy levels stable.

Glucose is the body’s preferred source of energy. When you eat carbs, your body starts to burn and store sugar and stops using fat.

So, every time you eat carbs, you slow down fat burning. You have to adjust your diet to physiologically alter the way your body burns fat.


Ketosis and ketogenic diet have become a popular way of life, where your body metabolizes fat instead of carbs for energy.

You end up with a healthy body composition, among other major benefits. Supplements can help you trigger and maintain Ketosis.

You can also follow a keto diet, which involves limiting intake of carbs and consuming more fats. The practicality of this can be challenging for some people.

Exercise and fasting can also trigger ketosis.

Got any comments? Please do so below.

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