Understanding Keto For Beginners
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High Fat Low Carb
75% Fat, 20% Protein, 5% Carbs 20 grams or Less
Keto is FREE!
If someone is trying to sell you something, Run!
Simple keto foods are:
Meats, Cheese, Eggs, Green leafy veggies, and healthy fats like Real Butter & Coconut Oil (more keto foods and drinks)
Step 1: Mentally trash everything you have ever learned about nutrition! It's all been a lie! The food pyramid? Dangerous! The term "well balanced diet" is a falsehood! Heart Healthy Whole Grains? NOT! 7 small meals for a diabetic? Sure, if you want to continue to spike your insulin and sugar levels threw the roof!
Step 2: There are Precautions with the Ketogenic diet! You will Urinate A LOT! It's normal and helps you get rid of inflammation! (which is a good thing) but with all that fluid flushing you will lose your sodium, magnesium, and potassium. Stay hydrated! Eat salt! More Info!
Step 3: the Most important dietary 1st step is to drop the amount of carbs you eat.
Learn to eat less than 20 grams of carbohydrates a day by checking food labels and keeping track of what you eat. You can track using an app/site like myfitnesspal or with a simple notebook.
Check food labels to see how many Total Carbohydrates per serving your favorite foods have.
Step 4: Add healthy fats! (no they aren't dangerous) Start by avoiding "low fat" items. Almost everything has fat in it. My favorite ways to add fat is by enjoying fatty cuts of meat, using butter, ranch, or mayo, and by cooking with coconut oil, olive oil, avocado oil and more!
Fat is satisfying, makes it impossible to over eat, keeps you full much longer, and provides your body with all the energy you need.
Step 5: Learn that Meat and Protein are Not the same thing. A 7 ounce steak may be 50 grams of actual protein and the rest is from fat. Protein is important on keto. You want an adequate amount of protein for your specific height, weight, age, and activity level. Losing large amount of weight on most diets will cause muscle wasting if you aren't working out, but not keto.
Keto gives you the luxury of starting a work out routine when you are actually ready to start one. I've been keto for 2 yrs and I do not work out nor do I feel the need to. Keto does not rely on a work out program.
Keto is NOT a low calorie diet! It is not about starving yourself or cutting calories severely low just to drop a few pounds. It's about establishing healthy eating habits and a new relationship with food using knowledge! You do not Have to hit your macro's. Eat when you are hungry and stop when you are full.
Your Macro's will change as you lose weight. Every 15-20 pounds you drop, recalculate your macro's Here's How
Food labels are going to be very important.
Look for; Serving Size. Total Fat, Total Carbohydrates, Protein.
(Macros / Macro-nutrients)
Ingredients matter way more than calories on keto! The fewer ingredients in your food, the better off you are!
Even if it's "low carb" doesn't mean it wont effect you!
Many "keto friendly" products are not what they seem.
Avoid: High fructose Corn Syrup, Corn Starch, vegetable oil,
pay special attention to how your body feels after artificial
sweeteners are consumed. They are not all made the same
and some will effect your body and insulin levels as much as sugar!
The Info Below is Important too!
*What do you need to start keto? Special drinks, shakes, powders, pills? Special starter kits? NOPE! Not a single item needs to be purchased or used except for the groceries you choose to buy, grow, or raise! Keto is Free!
Need help? Ask! firstname.lastname@example.org
*Why High Fat and is it safe?
Eat Carbs, Burn Carbs and Store Fat!
Drop Carbs, Eat Fat, Burn Fat!
Since time began, fat was the proper fuel source of the human body. It's what your DNA was designed on. Well before modern medicine and pharmaceutical companies our Ancestors would eat the biggest part of their diets on animal fat and protein. Yes, I have heard the "But they didn't live long" argument before, but you might be shocked to learn that, That is a lie! The AVERAGE age was 40, but this was only because so many children died before they were 8 yrs old from disease and animal attacks. Those who lived past 8 yrs old and survived the elements had a life expectancy of around 80! Interestingly enough, this was also a time before cancer, diabetes, heart disease, and dementia ravaged the human population!
Once you drop your carb intake (carbs are mainly sugar, bread, starch, pasta, and junk food) Your body will start to look for it's natural fuel source, Fat! This may take between 1 and 3 weeks depending on how much sugar and carbohydrates your body has stored in your fat cells for fuel.
Once the sugar/carb/glycogen fuel is depleted, your body will gladly begin to burn your body fat and dietary fat for fuel putting your body in a state called Ketosis. A natural state that new born babies are born into!
Many people will struggle with getting enough dietary fat in the early stages and because they are drastically lowering their carb intake your calorie consumption will drop too much. In keto you do not need to starve yourself, so take advantage of healthy fats by having fatty cuts of meat and fish or by adding ranch, mayonnaise, real butter, coconut oil, and olive oil to your foods or as a cooking oil.
Remember to keep track of how much of these additives you think you have consumed as their calories do count in your daily calorie count.
Fat is naturally satisfying and you may eat fewer calories as a result, but Eat when you are hungry and until you are full. You must get enough calories and keep your fat intake HIGH.
Are you Scared of fat because you have heard it's bad for you? Rest assured that the research linking fatty foods to heart and health conditions was debunked long ago and since people dropped the fat and upped their carbs human health has vastly declined, while hospitals, doctors offices, and pharmacies have thrived!
*Why Moderate protein? You Need protein to keep your muscles good and strong, but too much protein will cause gluconeogenesis which is where your body turns protein into glucose/sugar to use for fuel. This is bad for the body and your overall lean muscle mass. Protein should be kept moderate aka adequate between 15-20% of your daily food intake.
There is a difference between meat and protein. Eating 200 grams or 7 ounces of steak does not mean you have eaten 200 grams of protein. It's more like 50 grams of protein and could be more than half of many peoples daily allowed protein %. (check the food label)
Why Low carb? Aren't carbs our bodies fuel source? No, It only provides short bursts of energy. Once you have ran out of the carbs you have eaten your body will crash and one again you will be hungry! It's like spraying lighter fluid on a fire. You get blast of hot bright flames, but then it dies back down and you need more fuel! However fat burns like charcoal and logs, slow and steady.
When you eat a "balanced diet" which is typically high in carbohydrates and low in fat, You body burns only the carbs and store all that fat! And mixing carbs and protein spikes insulin levels threw the roof! Donuts are literally better than a cheeseburger for diabetics. (that doesn't mean go eat donuts!)
Do we NEED carbs/sugar? Every time you eat your body naturally produces insulin which the body does need for certain functions, but it only needs about a teaspoon threw out the entire body, it does not need the constant flow that the Standard American Diet (SAD) drives in.
There is no such thing as an essential carbohydrate! Your body is perfectly capable of producing the insulin it needs without eating Carbs by converting small amounts of protein into glucose (gluconeogenesis).
Cancer uses Sugar/Glucose as a fuel source but can not survive on fat and protein!. Diabetes? Well, it’s hard to be a type 2 diabetic without sugar or carbs! Read more about what Keto can Cure, Reverse, and Prevent
*Keto results are often improved by adding *Intermittent Fasting*. Not as scary as it sounds!
DO NOT INCLUDE Intermittent Fasting until your body is READY.
It takes 1-3 weeks to get into ketosis the 1st time, but it takes 6-8 weeks for your body to become fully fat adapted. I would recommend you wait the 6-8 weeks before you start fasting to keep your sugar levels from dipping to low. Once your body is use to ketosis and burning ketones your blood sugars should be stable.
Intermittent fasting means eating either 3 meals per day within an 8 hour window, example: 8 am, Noon, and 4pm, fasting the rest of the day until 8am the following morning. (Like folks did before the 1960's when everything turned to fast food)
Or 2 larger meals in a 4 hour window, example: Noon and 4pm then fasting until noon the next day.
Or OMAD (one meal a day) Eating 1 larger meal and then fasting for 24 hours. The purpose of Intermittent fasting? Every single time we take a single bite of food we spike out insulin levels. Spiking insulin levels slows the fat burning process.
Certain foods like those with higher carbohydrates will spike insulin much higher than fat and protein taking longer for insulin levels to return to normal and fat burning to resume.
Keto with I.F. improves autophagy!
Fasting for as little as 12 hours is a wonderful thing!. Autophagy allows the body to use up and get rid of old, damaged, and broken cells littered threw out your body! It will greatly improve your health and your skin!
If you eat 3 meals a day in an 8 hour window without snacking you are fasting 16 hours and you can sleep threw 8 hours or more of that! Not to mention fasting on keto is not hard like it would be on the SAD diet! Fat keeps your belly full and your energy high for much much longer than sugar/carbs!
It helps you break the habit of constantly being hungry and thinking about food!
*Things to watch for on Keto
*If you are on medications for diabetes and high blood pressure, monitor your numbers closely as your sugar and blood pressure will start to come down. When you have your numbers low enough, talk to your doctor about coming off medications safely. (Your levels will start to normalize but with medications they could drop too low)
*Your cholesterol may rise, but that is Nothing to be afraid of! Every cell in your body is made up of cholesterol and it's good for you! Cholesterol is also stored in your fat cells, as you burn fat the cholesterol is released , it will even back out. Modern research proves that high cholesterol is no big deal, most certainly not the terrifying and evil monster it was once thought to be, however being on medications to lower cholesterol is far more dangerous to your health!
Fact! 75% of people who have heart attacks, have normal to low cholesterol.
*Lower triglycerides. A wonderful side effect of keto! High triglycerides are a much bigger indication of poor and failing health than high cholesterol. If you are keto for 2 months and your triglycerides remain high, *some people are unknowingly sensitive to Coffee and it will cause your triglycerides to remain very high. Caffeine is not the culprit, the coffee even without caffeine could be the problem*
*Keto Flu/Electrolyte imbalance. This can happen to people who start keto without knowing about the electrolyte imbalance that can be caused by shedding excess water retention that your body has been building up for years. As keto flushes the body of excessive fluid it takes your sodium, potassium, and magnesium with it. Most of the time your electrolytes will right themselves when you break into ketosis, but this link will explain everything that lacking electrolytes could make you feel and how to combat those issues. It is 100% preventable!
*What you can expect after starting keto;
Within a week you will see a reduction in inflammation and a noticeable amount of times you need to pee as the excess fluids leave your body, you will also notice your weight starting to drop.
Within the 1st month or two you may experience a drastic drop in weight, 40 pounds or more for a very large person is not unheard of. This will be much less depending on the amount of water and fat you have to lose.
After the large decrease in water weight you should start to lose 1-4 pounds of fat per week, this also varies week to week depending on each individual body and water fluctuations which can be caused by numerous things.
Once you are in Ketosis you will have noticeably better mental clarity, you will feel over all healthier, and it will show! This is one of the best things I have ever done for myself!
Personal experience. I have used keto over the last 2 yrs to lose 134 pounds, drop from a 26/28 jean to a size 12, get rid of type 2 diabetes, and lower my triglycerides to a safe and healthy level, and get off all doctor prescribed medication. I feel amazing! At 40 yrs old, I truly feel 16! All with a FULL belly and no workouts!
I was almost 312 ponds, (5 ft tall) I couldn’t walk more than 20 feet before having pain and strain in my chest, I couldn’t breath, I couldn’t sleep. I had a list of health issues requiring medications, monthly doctors visits, and needed a machine just to sleep. ALL GONE :)
Advice to those thinking about starting Keto Make your Next meal Keto!
Primary Keto Friendly Foods are: Fatty meat, fish, and poultry. Eggs, Cheese, green veggies, healthy oils and fats. There are many other things you can eat, this is List of Keto Foods I eat!
Keto Tips and Tricks Videos https://www.youtube.com/watch?v=Xn5ftGvtag4&list=PL7Ydcbibta_BOdtLPfy0tV7IS24SC05qm
There are thousands of Keto recipes all over the net! Many of the foods you love can be modified to be keto friendly, but for best results Keep It Simple!
High Fat and Cholesterol video (one of a million videos, articles, and research studies) https://www.youtube.com/watch?v=uc1XsO3mxX8