What is Keto?
Ketogenic lifestyle or "keto" is short for a low carb intake. Ketosis is the absence of carbohydrate, not the unnecessary addition of fats, basically the bodies process naturally changing its primary source from glucose (carbs & sugars) to ketones (fat) for energy.
An average diet we grew up learning about containing carbs. Insulin helps regulate blood sugar and plays a key role in glucose entering cells to be absorbed which then turns into our source of energy.
Keto however, avoids food that causes a significant glucose and insulin response. When these levels drop and glycogen stores are low, free fatty acids are released and converted into ketones, which is what us ketonians then get our energy from instead.
How long does it take to get into ketosis?
It actually varies for each person. But it generally takes about a few weeks (average) after the proper intake of low carbs to get into ketosis.
What are Macros?
Macro is short for macro nutrients. The three main nutrients found in foods and beverages are
Macros usually pertain to the breakdown of fat, protein and carbs in each meal or daily intake. Also known as percentages.
Total carbs and net carbs?
Total carbs is exactly how it sounds, all your carbs added up together at the end of the day. Now, to calculate net carbs you subtract the dietary fiber and sugar alcohols (sweeteners) from your total amount of carbohydrates.
Total carbohydrates - Dietary fiber - Sugar alcohols - Erythitol = Net carbs
(I recommend net carbs)
Testing for ketones
- Urine stripes (least accurate)
- Breath analyzer
- Blood glucose and ketone monitor (most accurate)
my personal favorite is Keto Coach, use code ketoki for discount Here
Alright, now that we got through the science behind it, lets do this! I truly believe in the keto lifestyle and don't feel like you have to be some ketosis pro to live this life. If millions of others can successfully live keto then so can you!
Tracking your marcos at first will be a huge part of getting the results you want but remember to never get frustrated in not hitting your macro count. Always remember to listen to your body, no diet should define you. I love using "LOSE IT" a free app that will track and be your percentage guide. If you have a hard time figuring out your macros, there are plenty of free calculators on line that you can just plug in your personalized data ( age, weight, gender, height) and activity info, supplying you with accurate macro counts.
- Always cook with some time of fats to keep your macros on track. Butter, Extra virgin olive oil, Coconut oil, Avocado Oil, Etc.
- Use protein as a goal and fat as a lever
- Keep easy snacks on hand to prevent high carb cheating! Cheeses, sugar free candies, nuts, keto friendly recipes. Here.
- Meal Prep, the best way to stay on track is to prep all your meals each week! (at least for the weekdays)
- Drink lots of water. Minimum 70-80 fluid ounces.
- Keep up on your fiber intake (high fiber, low carb) to prevent constipation. Spinach, Broccoli, Cauliflower.