The Ultimate Keto Diet Guide For Beginners

 


What Is Keto?


Following the ketogenic diet, you’ll...

 

Turn your body into a fat burning machine

Increase stable, sustained energy

Boost mental performance and focus

To help you understand how the diet works... Lets liken it to a campfire.

To build a fire you can use three different fuel sources: kindling, logs, and coals.


When you throw kindling on the fire it ignites real quick giving a quick surge of energy. However, it burns out really fast.

Whereas logs will catch on fire and burn a lot longer. However, still not the longest.

 

The coals are the hardest to catch fire but once they do they burn for an extremely long amount of time releasing sustained and lasting energy.

 

In comparison to the body using fuel sources we also have three different sources of fuel just like a fire: carbs, proteins, and fats.

 

Carbs are like kindling for a campfire.

 

Most of us are used to eating carbs like rice, pasta, bread, beans, potatoes, and fruit….

 

Your body breaks these down to glucose... aka sugar and uses that as a fuel source to provide energy.

 

When we eat the carbs they gives us a surge of energy, spike our blood sugar, but that energy quickly deflates and sends us looking for more fuel.

 

The protein like the logs will stay burning a little bit longer and give us more energy. But it's still not the best fuel source overall for lasting effect.

 

That's the fats. Fats are like coals and once we catch them on fire they will burn for a very long time!



Our body was designed to store fat as a survival mechanism. When carb food sources were scarce our body fueled itself by BURNING FAT.

 

When this happens the liver starts producing energy molecules called ketones to fuel our brain. The body essentially switches it's fuel source from glucose to

 

Running on fat produced ketones is like running on jet fuel. Running on carb produced glucose is like gasoline.

 

If you can train your body to run on jet fuel you're going to have more energy, burn more fat, and overall feel better.


Benefits Of A Ketogenic Diet

 

Fat Loss

The keto diet is one of the most effective ways to lose weight.

 

On keto your insulin levels will be low. Insulin is a fat storing hormone. So by decreasing insulin it'll help switch your body from clinging onto fat to burning it for fuel.

 

The low insulin will allow for fat cells to travel to the liver to be converted into ketones (aka pure energy) and as long as you stay in ketosis you’re a fat-burning machine.

 

Since you're using fat as fuel, your body will start to burn off excess stubborn fat like crazy.

 

Increased Energy

 


Carbs will spike your blood sugar and when those levels drop you can experience a crash leading to tiredness.

Because you avoid carbs in keto you'll have stable blood sugar levels which means STABLE energy throughout the day.

 

Mental Clarity

Much of our brain and nervous system is actually comprised of FAT!

Our brain loves fats and on Keto we eat a lot of them.

Also, remember those ketones our body makes from the fat we eat? Our brain has receptors specifically for those ketones.

Those ketones along with avoiding carb spikes can helps our brains to run better. This means increased cognitive function, mental clarity, and focus.

 

Insulin Resistance

Over time if insulin resistance is not handled with a proper diet it can lead to pre-diabetes and diabetes itself.

The keto diet has been shown to help people become more insulin sensitive again which can have numerous benefits such as improving blood sugar, blood pressure, decreasing sugar cravings, and much more!

Decreasing Inflammation

Many of us have experienced some kind of irritable bowel syndrome which commonly is related to gluten and other carbohydrate source intolerances and allergies.

All this, in turn, can really increase overall body inflammation which has been linked to almost everything like joint pain, backaches, headaches, acne, cognitive decline, weight gain and much much more!

 

Blood Lipids, Cholesterol & Blood Pressure

The keto diet has been shown to improve triglyceride levels and cholesterol on the keto diet.

Not to mention increase HDL and decrease LDL cholesterol. This means cleaner arteries.

 

Acne

Because there is less body inflammation on the keto diet many people report having improved skin and less acne.

Here is one study that shows a correlation between the keto diet and less acne.

Just stop and think for a minute how all the aforementioned benefits of the keto diet could improve your life.

Not to mention weight loss, increased energy, decreased inflammation, improved blood profiles, and optimized mental capacity! Hey who knows... You may just end up feeling like a superhero!


What Do I Eat On A Ketogenic Diet?

 


The real magic comes from getting into ketosis and unlocking your full fat-incinerating potential by eating the right foods.

Here’s a quick list of things you should and shouldn’t do when it comes to your keto diet:

 

Do Eat:

 

Meats: Bacon, sausage, fatty ground beef, fish, lamb, poultry, and eggs. That’s right, I want you to have bacon and fatty meats all the time! The fattier the better. It’ll actually help you get better ketogenic results.

 

Leafy Greens: spinach, kale, romaine, etc.

 

High-Fat Dairy: hard cheeses, heavy high fat whipping cream, butter—all fair game.

 

Nuts and seeds: macadamias, pecans, walnuts, almonds, and sunflower seeds.

 

Avocados

 

Dark Berries: raspberries and blackberries in moderation.

 

Oils: olive, avocado, C-8 MCT Oil Powder, coconut oil, or salad dressings. A couple tablespoons can help you get the right fats in the right amounts.

 

Approved Keto Veggies: brocolli, cauliflower, etc. Enjoy them with plenty of delicious buttery goodness on top.

 

Sweeteners - stevia, erythritol, monk fruit, and other low-carb sweeteners

 

For most people, they snack a lot less on a keto diet. That’s because your body has switched off of quick and fleeting carb-based energy to steady fuel from fat. But it’s always good to be prepared with my favorite on-the-go keto snacks…


Avoid:

 

Any starchy vegetables: potatoes, yams, corn, and peas. Other vegetables like carrots and green beans should be limited for the full bat-burning benefits of ketosis.

 

Wheat and other grains: rice, pasta, bread, tortillas, cookies, chips, cereal.

 

Fruit: Everything besides dark berries used sparingly

 

Legumes and lentils

 

Sugar: honey, maple syrup, agave, juices/sodas.


KETO MACROS



What Are Macros?

 

Macros stand for macronutrients of which there are three.

Fats

Protein

Carbs.

 

On the keto diet we eat:

 

75% of our daily calories from Fat

20% from Protein

ONLY 5% from Carbs.

 

It is essential to get at least 75% FAT!!!

 

Remember on Keto the key to losing fat is eating fat!

 

Know I know what you’re thinking how DO I get all of that in?

 

Well it’s actually easy. High fat foods contain more calories than protein and carbs so you won’t need to eat as often and they’ll keep you fuller longer.

 

Also, it’s critical to not go over 5% carbs and 20% protein. Doing that may kick you out of the fat burning state of ketosis.

 

As a guideline you should always eat less than 20g net carbs. If you want to speed up the switch into ketosis we recommend getting in less than 15g of net carbs daily.


Totals Carbs vs Net Carbs

When reviewing nutrition labels it's important to only track net carbs.

Here's the formula:

Total Carbohydrates - Fiber = Net Carbs

This takes into account the fact that fiber does not have any effect on your blood sugar levels so we do not need to include them.

FOOD LABELS

A lot of people think that they don’t need to pay close attention to food labels because they’re following the meal plan and keeping to a keto menu. This is a problem.

You could be killing ketosis without even realizing it.

Even if you’re sticking to the right high-fat foods, different brands can have huge differences in fat content and added sugars.

Especially when I’m shopping for cheese, bacon, and sausage, I’m shocked by how much added sugar and extra carbs can be hidden in different brands.

The short of it? Read. Your. Food. Labels.

It takes like two seconds and can make all the difference.

A small misstep can actually keep you from crushing it with ketosis.

HOW TO KNOW IF YOU'RE IN KETOSIS

Most people will get into ketosis after 2-3 days, as long as the diet is followed correctly eating 75% fat, 20% protein, and 5% net carbs every day.

“But wait… How do I even know if I’m in ketosis?”

I get asked this sort of thing all the time. And I totally get it.

Especially when you’re new to a ketogenic diet, how are you supposed to know if you’re actually reaping all the amazing fat-burning benefits.

Well, there are actually a few ways. And they’re all super easy.

Some physical signs may include:

Smelly Acetone Breath

Loss of Appetite

Dry Mouth

Increased Urination

If you want to know for sure there are three general testing methods:

Urine Test: I have always just used the urine test. They are ketone test strips that you pee on. They are by no means an exact measuring method but are the simplest and cheapest version of testing your ketone levels.

Blood Test: The blood test is by far the most accurate! But also the most expensive. I recommend the Precision Xtra device.

Breath Test: The breath test is a fairly reliable method.


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