KETO KETO KETO, You are hearing everyone talk about it and how much it works. But, they never say what keto is and how do you start.
So what is the Keto Diet? A keto or ketogenic diet is a very low carbohydrate, moderate protein, high fat diet. YES!!! i said high fat diet. I know we all grew up believing low fat was the way to go. That myth has been busted and the cat is out the bag.
“Keto”, short for ketones is the alternate fuel source our bodies use to fuel us. Ketones are produced by the liver when the body has used all its glycogen stored in the body, from carbohydrates and protein, and only left with fat to use.
Once your body starts creating ketones you are now in ketosis and your body is burning fat for fuel. So say goodbye to that stubborn body fat. Lets get started I know you want the fat gone just like the rest of us.
There are seven (7) important steps to get you started on your keto journey.
Step 1: Macros
In order to get into ketosis quickly knowing your macros is essential. “Macro”, is short for macro-nutrients, which make up the primary calorie content of the food you consume. Macro-nutrients are broken down into three (3) main categories; Carbs, Fats and Protein. While following a keto diet you want to stay as close as possible to these ideal goals: 5% Carbs, 75% Fats, 20% Protein. How does that break down for you? You can calculate these values into grams by yourself the old way or you can sign up for a website or app. The top 3 website and apps are: Myfitnesspal.com, KetoDiet App, or CarbManager App. These tools will allow you to calculate your own personal calorie goals as well as setting your own personal macro goals.
Step 2: Water
You will need to drink at least 64 oz of water daily. Breaking this into 4 16oz cups will help you maintain this daily. Water will be your main drink on keto. Maintaining hydration is crucial for overall health. While on a ketogenic diet your electrolytes become depleted due to an increase in water excretion and decrease in water retention. Hence why it is so important to maintain hydration. You don’t want to get the dreaded “Keto Flu”.
Step 3: Electrolytes
Electrolytes as discussed in step 2 becomes depleted when your body is in ketosis. You will need to maintain these levels to avoid the “Keto Flu”. Common symptoms of low electrolytes are irregular heartbeats, fatigue, lethargy, nausea, diarrhea or constipation. So what electrolytes do you need? There are three (3) types: Sodium, Potassium and Magnesium. Your electrolytes can be maintained by consuming these by the food you eat or through supplements. Just make sure you’re drinking plenty of water and maintaining your electrolytes to avoid “Keto Flu”.
Nature Made Potassium Gluconate: 550mg, 100 tablets
Nature Made Magnesium (Oxide): 250 mg Tablets 100 Ct
Step 4: What you can EAT!!
What do you eat while on keto? Remember you want low carb, moderate protein, and high fat. Below are some options to get you started.
Step 5: Net Carbs
When you want to know if something is keto friendly, simply read the nutrition label. Remember you only want to consume 5% carbs. (For me that translates into 20g total of net carbs daily). Net Carbs are the total carbs minus dietary fiber and sugar alcohol. Remember when in doubt check those net carbs. I check everything if i’m not sure. There are a lot of hidden carbs!!!
Step 6: Check Ketone Levels
You can check your ketone levels by urine sample or by blood sample. I recommend starting with the urine analysis by using ketone test strips. You can purchase these online (linked below) or in some select stores. I recommend your first test, be on the fourth day in the morning for best results.
Perfect Keto Ketone Testing Strips: Test Ketosis Levels on Low Carb Ketogenic Diet
KETO-MOJO Blood Ketone and Glucose Testing Meter Kit: Monitor Your ketogenic Diet
Step 7: Keep it Simple!
One of the best ways to succeed with keto is to keep it simple. Cook most of your meals at home to avoid that quick bite or being unprepared with temptations staring you in the face. Creating a weekly meal plan will help you stick to the diet by knowing what you will be eating in advance. If you like meal prepping that can be done as well. Knowing what to eat is half the battle, especially after a long day. No one wants to think hard about what they should be eating, so having a plan becomes essential to your success.
I use tasteaholics to have low carb weekly meal plans sent to my email weekly. So I can avoid searching for recipes or figuring out what ingredients I need. They also send me snack options and other ideas to stay in ketosis, straight to my email. I have access to a 7-Day Free Trial that can get you started today with a personalized grocery list. So lets get started today. No more excuses!!!
CLICK HERE: 7-Day Free Trial – Low Carb Weekly Meal Plans
Now that you have these easy seven (7) steps, you are well on your way to losing that unwanted weight and feeling the energetic effects of a ketogenic diet. Don’t forget to get your free trial for a weekly low carb meal plan to get you started on your 2019 goal.
Come Join me on Instagram to see how i’m doing on my keto journey with plenty of food ideas, and weekly weigh-ins. @MoLove_Keto
You can also check me out on Facebook @Moloveketo
If you don’t believe Keto Works. Check out my first side by side pictures below of my first 90 days of KETO. Just by following these seven rules you can have similar types of results. Yes real results…its to easy not to follow.
PEACE & LOVE
#LOWCARBLIFE #KETOLIFE
MoLove_Keto 