What is keto?
The Ketogenic diet is a low carb, high fat diet that puts your body into ketosis. Ketosis is where the magic happens. This is when your body stops using glucose for energy and starts using fat! So, how do you make this happen?
How Many Carbs Should I Eat?
The amount of macronutrients you eat can fluctuate depending on your needs, but it can be broken down into:
- High Fat: 60-80% of total calories will come from fat.
- Protein: 15-35% of total calories will come from protein.
- Low Carb: 5% or less of total calories will come from carbs.
Everyone will have different needs. To determine this, check out this Keto Macro Calculator. This is the best way to put you into Ketosis and start burning fat!
*please remember, I am not a doctor. You should always consult with your doctor before starting Keto to be sure it is right for you!*
Benefits of Keto
There are many benefits of a keto diet. Personally I’ve experienced many benefits, for example;
- Weight loss- this is the most common reason people start a Ketogenic diet. I have personally lost almost 16lbs and my husband has lost over 22lbs! Of course results will very, but if you are eating low carb and high fat, will will lose more than just water weight!
- Energy- I have 3 children and every one of them is in one or more sports. My husband coaches almost all of them and I am a teacher. I have NO TIME! But, I do have the energy, on most days! I feel my best when I am eating less carbs!
- Hunger- this one is HUGE for me! Ask my husband, and my mom (even though I’m 33), I get HANGRY! I won’t lie, I’ve gotten very hungry on occasion (duh!), but I have control of my hunger now! That constant ache and raiding the fridge is almost obsolete! Plus, eating basically no sugar equals less sugar cravings!
How to Get Started
First off, as I mentioned, talk to your doctor. Every body has different needs, so be sure Keto is right for you! I also have a free 5-Day Meal Plan to get you started.
- calculate your macros with the calculator. Don’t let the numbers overwhelm you! It is just good to know a direction for your needs.
- Next, use an app to track food at first. I know, I know, but TRUST me there are tons of carbs in foods you would have never thought! I like MyFitnessPal for tracking. It’s pretty easy once you get the hang of it!
- Start eating low carb! You might not be right on at first, but hang tough and have a plan! Check out my Pinterest page for tons of recipes. I even categorized them into breakfast, lunch, dinner, and snacks!
- Prep for Keto flu! I will probably happen. You will be more tired than usual. You might be crabby, but once it is over, you will feel great! It is called Keto clarity! Yes, this is real! There are ways to combat Keto flu, like drinking bone broth(not low sodium kind) daily, taking magnesium supplements, and adding salt to you food or drinking electrolyte drinks that do not have sugar!
- Don’t restrict calories. In fact, I didn’t even count them at first! Your body needs calories and it is the carb and fat intake that is important.
- This leads us to fat! Don’t be afraid of it! Research healthy fats like avocados, avocado oil, grass fed butter, almonds, green and black olives, and olive oil. Eat them, cook with them, put them on your food, they will help!
This is different for everyone, but I subtract my fiber from my carb intake. For example, if I eat 30g of carbs and 12g of fiber, I subtract 12 from 30 and get a net carb amount of 18g of carbs. Fiber does not have a metabolic affect on our bodies which is why it is subtracted.
Your carbs will come mostly from your veggies. Green leafy vegetables, broccoli, cauliflower, zucchini, cucumbers, and tomatoes are our family favorites, but there are much more approved veggies! Just stay away from the potatoes and most other veggies that are white.
As you go, you will learn what works for your body. Some people can increase carb intake up to 50g a day and still lose weight. It all depends on your needs and if you track, you will know what your sweet spot will be. I would recommend starting at 20g or less a day of carbs for the first 2-4 weeks.
I also have a 5-day meal plan to get you started with recipes!!