All About the Ketogenic Diet

“Keto is so in right now.”

So, it’s no big surprise that I get asked about it FREQUENTLY!Typically Ketogenic diets have a macro breakdown similar to 20% Protein, 10% carbs, and 70% fats. This can vary slightly from one expert to another. I have seen keto plans with carbs as low as 5%. But, most importantly, a true keto diet needs to have majority of the nutrients from fat and little to no added carbohydrates. The Keto Plans offered on our website are 25-10-65 (Click Here to get your Keto Plan TODAY)Now you might be thinking, “woah this meal plan has a lot of fat.” And yes, that’s correct, this meal plan’s main fuel source is fat. When you deplete your body of carbs, and intake a substantial amount of fats, the body will be forced to convert the consumed fats into energy. This is your new fuel unlike glucose/carbs which is what your body is running off of right now. So if you enjoy things like cheese, whole eggs, oils and nuts, then this plan might be right for you, however keep in mind that carbs are very low. There will be no bread, grains, starches etc.


What Is Ketosis?

The theory behind the Ketosis Diet is that the body will be depleted of carbohydrates (the bodies preferred energy source) and with a substantial intake of fats the body will be forced to convert the consumed fats (along with the bodies stored fats) into energy which can then be burned as fuel. The goal of a low carb, ketogenic diet plan is to achieve a metabolic state called ketosis. Ketosis is simply a normal metabolic process in which the body cells burn fragments of fats called ketones instead of glucose for fuel. Ketosis is a beneficial process and helps the body survive during times when no food is available. What is the ‘Keto Flu’?‘Keto Flu’ is a term that refers to what an individuals body goes through when adjusting to life with no carbs. This happens because your body wants to get energy from carbohydrates and this is what your body is used to doing. ‘Keto Flu’ is occurring while your body starts to realize that its not getting carbs and it is learning to adapt to converting fat into energy for fuel. This experience may vary from one individual to the next. However, it can last anywhere from the first 24 hours to a whole week after starting the diet. Symptoms include: Fatigue, Sugar cravings, Dizziness, Difficulty focusing (or Brain Fog), Nausea, Difficulty Getting To Sleep, Irritability, Stomach IrritabilityHow do you know if you are in Ketosis? The only real way to KNOW that you are in ketosis is to get a testing kit. I recommend any of the following tests. It’s important to remember that urine test strips are accurate only first thing in the morning before you urine become diluted from drinking fluids.Click Here to Order Urine Test StripsClick Here to Order Blood Test MeterDo you have to be on the Ketosis Diet to be in a ‘State of Ketosis’?This is actually a major misconception about Keto. You can be in ketosis without eating the Ketogenic Diet. Your body can start burning fat cells for fuel and let off ketones anytime it is deprived enough of certain nutrients.


The Keto Pyramid

The Keto Pyramid healthy vs. unhealthy fats Keto diet ketosis healthy fats weight loss high fat nutrition meal plan ketones

Healthy or Unhealthy Fats?

Another misunderstanding about the Ketogenic Diet is that it is filled only with unhealthy saturated fats and that you eat butter, cheese and animal fats all day long. I actually encourage you to get a variety of the different fat sourced food if you decide to go Keto.

Is this Diet Right for You?

If you answer ‘Yes’ to the majority of the questions below this maybe be a good diet for you!

  • Are you a Disciplined Dieter? (do you follow restrictions well?)
  • Are you recovering from Surgery or doing a Reset?
  • Is weight loss more important than Performance? (not a “stronger faster better diet”)
  • Does your brain and body respond well to no carbs? (not all body types lose fat the most efficiently by eliminating carbs)
  • Do you have a healthy Kidney/Liver and Good Cholesterol?
  • Is your body type Mesomorph or Endomorph?
  • Are your primary goals Weight Loss/ Fat Loss?
  • Are you at least 25 lbs. or more over-weight?
  • Do you live (or are you currently or temporarily living) a generally in-active lifestyle?

The History Behind Keto

Probably, my favorite thing about the Ketogenic Diet (besides being able to eat all the fatty foods you don’t normally get to eat) is that it is a real diet eaten by some of our ancestors. Indigenous tribes in really cold civilizations still eat this way during the winter months and this diet has a real place in history!That’s right, this is no regular ‘FAD Diet’ with toxic levels of protein or starvation caloric intakes. In fact, people in cold climates figured out very quickly that they couldn’t eat just a majority meat protein to sustain their bodies. Too much meat protein (more than carbs or fats in a diet) becomes like poison to your body, and all the protein fails to be absorbed. Because these people in cold climates couldn’t access any fresh produce or scavenge, all they could do was hunt. In order to be able to absorb all the animal protein they knew they had to dip it in high amounts of blubber or fat during consumption.This is one of the reasons why I typically don’t recommend the diet long term, because it was originally only eaten during a season or 2 at a time and your body does miss out on a lot of essential vitamins an nutrients found in plant based foods.

Most common questions I get asked:

Do I recommend Keto?Honestly, I spend more time talking people out of doing the keto diet than talking people into it. Most people don’t need to jump right into something so extreme to achieve healthy weight loss. Also, while this diet has been really successful for some individuals this may not be the case for everyone. What should cheat meals look like on Keto?I recommend you keep your Cheat Meals KETO! What I mean by this is that you should have a cheat meal where you can go out to eat and not track your calories exactly, but you need to make sure it is still high fat and NO CARBS! The reason for this is that one single meal with carbohydrates can kick you out of ketosis and you might have to go through the ‘Keto Flu’ all over again. This almost may put your weight loss on hold while your body gets back into ketosis.Can you do plant based Keto?All plant based proteins have carbohydrates in them. This makes it physically and scientifically impossible to keep your carbohydrates to 10% or less. Therefor a Vegan/Vegetarian Ketogenic diet cannot exist.

Warnings:

This is not a recommended long term diet plan. You should check with your physician if you have any concerns about starting a ketogenic diet plan with pre-existing health conditions, especially if those conditions involve kidney or heart problems. Also, this diet’s very low carbohydrate intake makes it so your brain cannot function at an optimal level. As a result, you may not be as sharp, you may have slower reaction times, and you may be at risk for fainting.


The Keto Pyramid healthy vs. unhealthy fats Keto diet ketosis healthy fats weight loss high fat nutrition meal plan ketones
Keto diet ketosis healthy fats weight loss high fat nutrition meal plan ketones

“Keto is so in right now.”

So, it’s no big surprise that I get asked about it FREQUENTLY!Typically Ketogenic diets have a macro breakdown similar to 20% Protein, 10% carbs, and 70% fats. This can vary slightly from one expert to another. I have seen keto plans with carbs as low as 5%. But, most importantly, a true keto diet needs to have majority of the nutrients from fat and little to no added carbohydrates. The Keto Plans offered on our website are 25-10-65 (Click Here to get your Keto Plan TODAY)Now you might be thinking, “woah this meal plan has a lot of fat.” And yes, that’s correct, this meal plan’s main fuel source is fat. When you deplete your body of carbs, and intake a substantial amount of fats, the body will be forced to convert the consumed fats into energy. This is your new fuel unlike glucose/carbs which is what your body is running off of right now. So if you enjoy things like cheese, whole eggs, oils and nuts, then this plan might be right for you, however keep in mind that carbs are very low. There will be no bread, grains, starches etc.


What Is Ketosis?

The theory behind the Ketosis Diet is that the body will be depleted of carbohydrates (the bodies preferred energy source) and with a substantial intake of fats the body will be forced to convert the consumed fats (along with the bodies stored fats) into energy which can then be burned as fuel. The goal of a low carb, ketogenic diet plan is to achieve a metabolic state called ketosis. Ketosis is simply a normal metabolic process in which the body cells burn fragments of fats called ketones instead of glucose for fuel. Ketosis is a beneficial process and helps the body survive during times when no food is available. What is the ‘Keto Flu’?‘Keto Flu’ is a term that refers to what an individuals body goes through when adjusting to life with no carbs. This happens because your body wants to get energy from carbohydrates and this is what your body is used to doing. ‘Keto Flu’ is occurring while your body starts to realize that its not getting carbs and it is learning to adapt to converting fat into energy for fuel. This experience may vary from one individual to the next. However, it can last anywhere from the first 24 hours to a whole week after starting the diet. Symptoms include: Fatigue, Sugar cravings, Dizziness, Difficulty focusing (or Brain Fog), Nausea, Difficulty Getting To Sleep, Irritability, Stomach IrritabilityHow do you know if you are in Ketosis? The only real way to KNOW that you are in ketosis is to get a testing kit. I recommend any of the following tests. It’s important to remember that urine test strips are accurate only first thing in the morning before you urine become diluted from drinking fluids.Click Here to Order Urine Test StripsClick Here to Order Blood Test MeterDo you have to be on the Ketosis Diet to be in a ‘State of Ketosis’?This is actually a major misconception about Keto. You can be in ketosis without eating the Ketogenic Diet. Your body can start burning fat cells for fuel and let off ketones anytime it is deprived enough of certain nutrients.


The Keto Pyramid

The Keto Pyramid healthy vs. unhealthy fats Keto diet ketosis healthy fats weight loss high fat nutrition meal plan ketones

Healthy or Unhealthy Fats?

Another misunderstanding about the Ketogenic Diet is that it is filled only with unhealthy saturated fats and that you eat butter, cheese and animal fats all day long. I actually encourage you to get a variety of the different fat sourced food if you decide to go Keto.

Is this Diet Right for You?

If you answer ‘Yes’ to the majority of the questions below this maybe be a good diet for you!

  • Are you a Disciplined Dieter? (do you follow restrictions well?)
  • Are you recovering from Surgery or doing a Reset?
  • Is weight loss more important than Performance? (not a “stronger faster better diet”)
  • Does your brain and body respond well to no carbs? (not all body types lose fat the most efficiently by eliminating carbs)
  • Do you have a healthy Kidney/Liver and Good Cholesterol?
  • Is your body type Mesomorph or Endomorph?
  • Are your primary goals Weight Loss/ Fat Loss?
  • Are you at least 25 lbs. or more over-weight?
  • Do you live (or are you currently or temporarily living) a generally in-active lifestyle?

The History Behind Keto

Probably, my favorite thing about the Ketogenic Diet (besides being able to eat all the fatty foods you don’t normally get to eat) is that it is a real diet eaten by some of our ancestors. Indigenous tribes in really cold civilizations still eat this way during the winter months and this diet has a real place in history!That’s right, this is no regular ‘FAD Diet’ with toxic levels of protein or starvation caloric intakes. In fact, people in cold climates figured out very quickly that they couldn’t eat just a majority meat protein to sustain their bodies. Too much meat protein (more than carbs or fats in a diet) becomes like poison to your body, and all the protein fails to be absorbed. Because these people in cold climates couldn’t access any fresh produce or scavenge, all they could do was hunt. In order to be able to absorb all the animal protein they knew they had to dip it in high amounts of blubber or fat during consumption.This is one of the reasons why I typically don’t recommend the diet long term, because it was originally only eaten during a season or 2 at a time and your body does miss out on a lot of essential vitamins an nutrients found in plant based foods.

Most common questions I get asked:

Do I recommend Keto?Honestly, I spend more time talking people out of doing the keto diet than talking people into it. Most people don’t need to jump right into something so extreme to achieve healthy weight loss. Also, while this diet has been really successful for some individuals this may not be the case for everyone. What should cheat meals look like on Keto?I recommend you keep your Cheat Meals KETO! What I mean by this is that you should have a cheat meal where you can go out to eat and not track your calories exactly, but you need to make sure it is still high fat and NO CARBS! The reason for this is that one single meal with carbohydrates can kick you out of ketosis and you might have to go through the ‘Keto Flu’ all over again. This almost may put your weight loss on hold while your body gets back into ketosis.Can you do plant based Keto?All plant based proteins have carbohydrates in them. This makes it physically and scientifically impossible to keep your carbohydrates to 10% or less. Therefor a Vegan/Vegetarian Ketogenic diet cannot exist.

Warnings:

This is not a recommended long term diet plan. You should check with your physician if you have any concerns about starting a ketogenic diet plan with pre-existing health conditions, especially if those conditions involve kidney or heart problems. Also, this diet’s very low carbohydrate intake makes it so your brain cannot function at an optimal level. As a result, you may not be as sharp, you may have slower reaction times, and you may be at risk for fainting.


The Keto Pyramid healthy vs. unhealthy fats Keto diet ketosis healthy fats weight loss high fat nutrition meal plan ketones

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