Personal Keto Guide

"This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding this diet or medical condition." This blog is for personal use and to help friends jump start their diet.

Hello World!

This is just stuff that I am slowly learning from online and my family who have been doing it for 6months to 1 year!! A good website for basic facts is (https://ketodash.com/keto-diet), obviously without the parenthesis.

The keto diet is when your body is burning fat instead of carbs (sugar). So the first week of you should eat no carbs, or at least try to. You body is going to need some adjustments so youll end up getting something called the "keto flu" which is... "Also known as the ‘carb flu,’ the keto flu is a natural reaction (almost like a feeling of withdrawal) your body undergoes when switching from burning glucose (sugar) as energy to burning fat instead. In fact, some people say the keto flu symptoms can actually feel similar to withdrawing from an addictive substance." - https://blog.kettleandfire.com/keto-flu/ Its pretty much a really bad headache and you'll be pretty tired. Deff drink alot of water and eat extra electrolytes. I added some pink salt to my water in the morning... and tbh I still do it.. Anyways here is a quick do's and donts:

Foods to Avoid

Grains - wheat, corn, rice, cereal

Sugar - honey, agave, maple syrup

Fruit - apples, bananas, oranges

Tubers - potato, yams

Legumes

Foods to Eat

Meats - fish, beef, lamb, poultry, egg

Leafy Greens - spinach, kale

Above ground vegetables - broccoli, cauliflower

High fat dairy - hard cheeses, high fat cream, butter ( I use Kerigold)

Nuts and seeds - macadamias, walnuts, sunflower seeds

Avocado and berries - raspberries, blackberries, and other low glycemic impact berries

Sweeteners - stevia, erythritol (I love SWERVE. Its comes in powdered and grandulated sugar), monk fruit, and other low-carb sweeteners (i suggest only using stevia and erythritol sugars. Malitol is okay to but it makes you shit!)

Other fats - coconut oil, high-fat salad dressing, saturated fats, etc.

This list is from https://ketodash.com/keto-diet with tweeks by me..

If you go to the website, there is a bigger list. I suggest using my fitness pal for everything. Just think no carbs or low carbs. I eat 20g carbs a day. im going to suggest my favorite brands in a second. The website also states,

"The general ratio of macros to follow is 70% fats, 25% protein, and 5% carbohydrates.This means that 70% of your calories will come from fats, 25% from protein, and 5% from carbs.When starting off on keto your daily, net carbs shouldn't exceed 20g. That means even if your recommended daily macro carb count is 27g, you still want to stay below 20g."

Im copying a lot from the website so you dont think im just making this up (also so you dont have to read the whole website cause its a lot of info).....

A website to check what your macros should be is https://www.ruled.me/keto-calculator/#bodyfat

So heres how to achieve ketosis!

"Restrict your carbohydrates: Because you can't reach ketosis when your body still has a supply of glucose to burn you need to restrict your net carb intake to 20g or less than a day.

Restrict your protein: Protein is a sneaky one in this diet because if you eat too much it ends up being converted into glucose which will keep you out of ketosis.

Stop worrying about fat: To lose fat on keto you need to consume healthy fats so you have to get rid of the mental block you have regarding it. You don't lose weight on keto by feeling hungry all of the time.

Drink water: Water is a huge deal on keto. You need to consume a lot of it. You need to stay hydrated and be consistent with the amount of water you drink. To make it easier, consider drinking water with fresh lemon in it or grab some MiO with Electrolytes.

Careful with snacking: One thing you have to keep in mind is that even while eating keto you can suffer from small insulin spikes. Less snacking means less of those giving you a better chance of losing weight.

Consider fasting: Fasting in this case means intermittent fasting. Instead of eating throughout the day, you block off an 8-hour window and in that window you eat all of your meals.

Add exercise: A simple 20-30 minute walk everyday can help regulate weight loss and your blood sugar levels. An increased workout routine usually means an adjustment in macros so just because keto gives you more energy don't assume that things can stay the same when you run a marathon.

Look at supplements: Supplements can help you reach ketosis quicker but they aren't necessary.

Always check food labels to see the ingredients being added. If sugar is at the top of the list then runaway."

So a few notes that I do different personally.. I don't restrict my protein.. I eat what I would normally eat (usually 4oz for lunch and 4oz for dinner). Also, I eat all green veggies. Some have higher carbs like asparagus so I just eat it all in moderation. I eat all berries but of course in moderation. Also everything is best homemade but if you are gonna buy out.. check the macros! When looking at the carbs subtract dietary fiber, sugar alcohol, malitol, and erythotol. The number that’s left is the “carbs” you count.

There are a lot of things you can make so you aren’t missing out on things. LIKE BREAD!! Almond flour and coconut oil are your new best friends. Most recipes have one or the other. This is the recipe I have right now for bread HOWEVER I don’t love it. Im trying out some new recipes and I will send them to you if I like them.

https://draxe.com/recipe/keto-bread-recipe/

Some other good recipe websites are:

https://draxe.com/hub/keto-diet/keto-recipes/

https://ketodash.com/recipe

I also bought this book: The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence

My normal day!!

Breakfast:

2 egg whites

Sauted mushrooms

Parmesan cheese

Avocado

Or

Bulletproof coffee: 1 tbp butter & 1 tbp MTC oil

(I've been fasting for two weeks now as of 6/13/2018)

Lunch

Protein

Caesar salad

Green vegetable (usually broccoli and asparagus)

Snack

Hard Cheese

Or

Whisps cheese crackers

There is a 0 carb Tzatziki sauce in publix

Almonds

Dinner

Protein

Zoodles

Or

cauliflower mash or rice

Side salad

Notes:

• Marzetti is a great salad dressing brand that is high in fat and low in carbs.

• Eat normal tomatoes, not cherry. Each cherry tomato is 1 carb.

• Try not to use vegetable oil or corn oil. Use Olive oil, coconut oil, or avocado oil.

• Alcohol is tricky. All dry wines are good in moderation. All straight up liquir is okay in moderation (no mixers). No beer except Michelob ultra and corona premium.

• Try to track your daily int

ake with MyFitnessPal App. It shows you your calories, macros, and meals for the day. Easiest way I found to keep track ANY counting.