Ketogenic Diet

What is Keto?

  

The ketogenic diet is a nutritional program that focus on consuming foods that are high in fat, while keeping protein at a moderate level, and carbs very low. 


The macronutrients are as follows:

Fats: 75%

Protein: 20%

Carbs: 5%

The First Stages of Keto

  

In the first couple weeks of starting keto, your body will transition from burning glucose energy to burning and using fat for fuel. Ideally, your body will enter a state of ketosis. It's common to experience flu-like symptoms during this transition. Don’t be alarmed or quit the diet. This isn't permanent, and these symptoms will not last. You are just in transition mode.


Here are a few tips to get through the transition phase: 


  • Drink more water, and add pink Himalayan salt. The salt will help with electrolytes. 
  • Drink bone broth or stock (make sure there are no hidden sugars)
  • Eat more fat (MCT, Coconut oil, Grass-fed Butter, etc.)
  • Make sleep a priority

Physical Benefits

While many people choose to start a Keto diet as a way to shed pounds and get healthy, you should also know that there are a ton of physical benefits. When used as a lifestyle, you can experience health perks that include:


  • Weight loss 
  • Increased/consistent energy
  • Decrease in inflammation
  • Sleep improvement
  • Lowered blood sugar (known to reverse diabetes) 
  • Improved gut health 
  • Improved growth of hair and nails 
  • Improves eye sight 
  • Skin tightness 

As you go on your personal Keto journey, you're likely to notice even more benefits than mentioned above.

Emotional Benefits

In addition to offering many benefits for the body, you're likely to notice a plethora of mental and emotional benefits:


  • Increased and constant energy
  • Improves brain function
  • Improves memory
  • Mental Clarity 
  • Less Hungry 
  • Helps dissolve depression/anxiety 
  • Helps dissolve PDST
  • Helps with ADHD
  • And much more 

What to Eat - and Drink - on Keto

Fats are going to make up 75%-80% of macro nutrients.  Always check ingredients for hidden sugars.


Examples are eggs, bacon, olives, beef, pork, fish (sardines or salmon), chicken thighs, avocados, avocado oil, extra virgin olive oil, macadamia nut oil, macadamia nuts, coconut oil, etc.


Protein will be 15-20% of macro nutrients. 


Examples are pork (uncured and no sugar added), chicken thigh, beef, eggs, fish (sardines or salmon), lamb, liver, etc. 


Carbs will be 5%-10% of macro nutrients (KEEP CARBS AT 20 GRAMS OR LOWER FOR OPTIMAL RESULTS)


Examples are dark leafy greens, cauliflower, broccoli, Brussels sprouts, avocados, etc.


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