Let’s talk Keto
Thank you for being here. Today, we’re going to go over the Ketogenic Diet (Keto). Now, I don’t promote one way of eating over the other. But I do want to share this diet. This is a little secret to achieving weight loss goals, and it’s only fair to share with you! I’m familiar with the concepts and have lived through this way of eating.
The Ketogenic Diet allowed me to lose 40lbs
Keto is based on the process of Ketosis. The body uses ketones for fuel instead of glucose. Ketones are a b-product of fat metabolism utilized in starvation, carbohydrate restriction, or excessive exercise. For the body to reach a state of Ketosis, calorie intake must be limited and comprised of 80% fat. The remaining calories should come from low-carb vegetables and protein.
Also, an insider tip is there are some great Facebook groups with all diets. Yes, you can find groups on Facebook to support you as you struggle with just about anything. For Keto, I found one group in particular so beneficial. I try to keep it simple and only keep the one group that really helps me out. Make sure you do this too! Having too much information can be as bad as not having enough. I’ll put the name in comments for those who are looking for more support in this area. Of course, getting started is always the best way to go.
Here are five tips I want to highlight, specifically, for you
Crowd out the sugar – This means to replace the sugar with healthy vegetables and proteins such as meat. By cutting out sugar, bread and pasta, you will see a massive difference in your weight loss. I noticed I no longer felt bloated, but I did need to take it easy the first month. I found a loss of energy until my body went into Ketosis. I didn’t hit the gym as much and shed 23 lbs. Which was crazy!
Set your macros – If you’re ready to add something new to your Keto, you’ll want to set your macros using a macro calculator, and you can do this at ketogains.com. You can then track your nutrition on an app such as MyFitnessPal. Now, these two resources are entirely free. You want to eat low carb. Usually, it’s about 20 net carbs, high in protein and uses your body fat to burn the excess calories. Now, everyone’s macros are slightly different, but using the macro calculator will get you started.
Fat intake and Keto – Ideally, you want to burn the fat from your body instead of eating excessive foods such as “Fatbombs.” Chocolate coconut oil morsels may get you through your sugar cravings, so definitely experiment as your body adjusts. You will shop for high-fat creams like 14% sour cream or actual Coffee Cream for your coffee.
A myth is many foods are not “Keto” – The truth is, if you can fit it into your macros, then great! You can find many recipes to replace foods you usually eat as the internet is loaded with recipes. Using alternative flours is a great option. You can even find alcoholic beverages to fit into your weekend chill time.
Vegetables, nuts, seeds and meat are your new meal options – For me, I really struggled as I will only eat beef or bacon. However, this worked in this option. I ate omelets each day for “lunch” and ate a vegetable and meat for dinner. Now you may say, that isn’t that much food. Really it was not a lot as I combined it with Intermittent Fasting (IF). But I wasn’t ravenous once my body adjusted to Ketosis.
Start adding these foods to your grocery list
If you’re looking at trying this diet for quick weight loss and restricting sugars, you will want to add these foods to your grocery list.
- Low-carb vegetables
- Low-carb fruits
- Nuts and seeds
- Healthy oils
…and clean up your cupboards. You’ll want to go through and toss all these foods out.
- High-carb vegetables
- High-carb fruits
- Trans fats
- Processed food
Meal planning and intermittent fasting
A way to support yourself with Keto is to meal plan and add intermittent fasting to your day. I did a “16:8” meaning I ate for 8 hours. 10 am to 6 pm was my eating hours, which helped me lose the extra weight. With every diet, there are pros and cons. You may need to supplement electrolytes, as you can feel as if you have the “Keto Flu.” This means you may feel a lack of energy as you train your body to switch to a different fuel source. You can also have bad breath, meaning a metallic taste in your mouth.
With every diet, you should always consider talking with your doctor or practitioners beforehand.
As the year went on, I became interested in endurance running, and I grew to notice I could eat more carbs. But I never went overboard. Why? Because I had the basic principals of Keto. I had learned skills and behaviours from this diet. Some people are super dedicated as with any way of eating and do all forms of exercise, including running purely in Ketosis as the primary fuel. Since my food choices with meat are limited and becoming an Integrative Nutrition Health Coach, I have learned the value of eating more plant-based foods. As of now, I am experimenting with Keto and trying to go plant-based. This is a struggle with fitting foods into my macros, but once I figure it out, I will share it with you all.
Your Soul Connector, Mindy Lewis
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