Interested in starting a ketogenic diet?
Starting keto doesn’t have to be as complicated and some may make it sound. If you’re like a lot of my customers you may have heard of this Keto diet and what it can do for your body besides weight loss. It’s quite amazing! Let’s give you a step by step guide on getting started.
First off… What is a Keto diet?
A keto diet or ketogenic diet is a high fat, low carb, moderate protein diet. This way of eating will force your body into a state known as ketosis where the body is deprived of carbs and is forced to use your fat stores and fat consumed as an energy source.
Fat is the cornerstone of the keto diet. It’s the high fat and low carbs that actually make this diet work.
High Fat and enough calories DO MATTER with this way of eating.
Most people struggle to eat enough fat at first. You have to increase the amount of fat to replace the number of carb calories that you’re missing.
It’s super important to eat enough calories to avoid any metabolic or thyroid problems that can be associated with low calorie diets.
A general rule of thumb for the Keto Diet is– 70-75% fat, 20-25% protein, 5-10% carbs.
BUT THIS INFORMATION IS NO GOOD TO YOU UNTIL YOU FIGURE OUT WHAT THIS ACTUALLY MEANS. A great keto calculator will tell you what it is you should be eating for your height, weight, % body fat, etc cause all of those factors do matter when it comes to the number of calories you should be eating a day.
The recommended keto calculator I use is here: Keto Diet Calculator
If you’re changing to this way of eating because you’re seeking weight loss, make sure you’re looking at the Large Calorie Deficit. These are the numbers you should be aiming for.
#2 — Take these recommended numbers and plug them into a tracking site like Myfitnesspal, Carb Manager, Keto Diet App or similar app to keep track of the food you’ve consumed.
Keep your numbers under the recommended numbers given and you’re golden!
GOING OVER YOUR PROTEIN CAN BE DISASTEROUS ON THE KETO DIET. WHY?
Protein intake on the keto diet should not be higher than 20-25% of your total calories. Eating too much protein when your carb intake is low can lead to Gluconeogenesis. This is a fancy term meaning that your body will turn protein into glucose for energy. We don’t want the body making glucose for energy as this is our main goal of not to use glucose for energy, but to use fat. Also this is not good for muscle mass either.
HOW CAN I TELL I’M IN KETOSIS?
It usually takes 9-11 days for your body to start recognizing to use your fat as an energy source. Some key signs you might be in ketosis is: natural appetite is decreased, mouth is super dry, more focus, more energy.
If you’re unsure if you’re in ketosis you can also use keto urine stix to test the number of ketones in the body. These can be purchased anywhere including your local pharmacy. They are much cheaper on Amazon though. Click the link to see which brand we use.
XTREME KETOSIS– DO I NEED IT?
No, you do not need supplements for this way of eating as your body will start to fat adapt on it’s own, however using exogenous ketones will help get your body into ketosis quicker and they are also good to have on hand if you have a cheat and knock yourself out of ketosis.
1 drink will put your body in ketosis for 5-6 hours after consumption. This will help bypass any carb-overage you may have had.
There are many products on the market and i’m here to tell you they are all pretty much the same. As long as they contain the goBHB™ trademark, you’re fine to use them.
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Toni Sweeney is a Triple Certified Ketogenic Diet and Primal Health Coach and weight loss expert who personally lost 80 pounds while making a total lifestyle change. The founder of TS Transformations, her formulas and plans has helped thousands of women lose weight and keep it off forever.
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