Everything You Need to Know to Start Keto Today
The Keto Diet works, but is it safe? That’s a great question. In the last year the popularity of the Keto Diet has skyrocketed because of the celebrities claiming their success. Kim kardashian’s Instagram account is riddled with testimonies. Megan Fox and Hallie Berry share their admiration for what Keto has done for them. Tom Tebow claims it works for him. Even The keto diet is all over the media. In fact the Google searches for the search term Keto has skyrocket recently. Don’t let the hype scare you. The results are very real. You want to know about the keto diet and what it can do for you.
But, the Keto Diet is different than others. I say this because you have to educate yourself. Be personally accountable, and become an observer of your habits and your body.
I’ll be honest. Keto’s not for everyone. Depending on your goals, your current state of health, and your personality, this diet has the potential to be a raging success or a complete diet failure. If you’re not careful, it may even have negative effects.
But, I believe this to be true for any diet. Watermelon Island for instance. Or how about the Snake Oil Diet? Like you could eat cabbage soup for the rest of your life?!?
That’s and investigation for another day. Here’s what I can tell you.
Keto is a systematic approach to eating. It’s about creating new habits to replace bad habits, habits create it overtime driven by poor nutritional choices.
Keto is not about deprivation. It’s not about an exact formula nor is it about a directive plan by a third-party who provides you with meals in order to lose weight.
The keto diet is about taking back your control of health and weight by the spelling the lies with been fed in the last few decades about food.
So what is it?
Simply put keto is a low-carb, high fat, moderate protein diet. It’s really that simple. Of course the science behind it is complex and it goes all the way back to the 1900s.
But here’s what you need to know about keto in order to have enough information to get started.
Macro nutrients are the stars of the keto diet. Ratios of macros are important to know before you get started. Typically the formula includes 5% carbohydrates, 20% protein, and 75% facts.
This ratio is the opposite of the current standard American diet. Clearly were doing something wrong when type two diabetes and obesity is moving towards the norm rather than the exception.
Sugar burner or fat burner
Your body can feed itself in one of two ways. You’re either a sugar burner or a fat burner. If you have belly fat or carry extra weight you are a sugar burner. If you’re obese, you’re a sugar burner.
Being fueled by sugar or glucose, is easy for your body. It defaults to the least resistance process of tapping into the easily accessible glycogen stores. But the results are detrimental to your health.
Why are you were sugar burner?
Your body defaults to using sugar as fuel because most of your intake is sugar and carbohydrates. Carbs are converted to sugar in the body.
Both refined sugars and carbohydrates create glycogen in the body. This excess amount of glycogen is then used for fuel. Because you have more glycogen then fat in your body, your body accesses what’s more abundantly available for fuel.
The result of being a sugar burner is leaving the fat right where it is… On your waist line, on your belly, on your butt, and even on your back!
The volumes of sugar you are consuming helps your body go down the path of least resistance – being a sugar burner and a fat storing machine.
Here’s the truth bomb…
80% of your weight and health is determined by environment and personal choices. While only 20% of your weight and health is determined by genetics.
The Ultimate Goal of Keto
The keto diet helps you reprogram your body at the cellular level to tap into your fat stores. By eating low-carb and a high fat-only quality fats-your energy power houses, your mitochondria, are able to better do the job they were meant to do – burn fat! It actually strengthens your mitochondria, your cell’s energy powerhouses.
When your body is re-trained to burn fat rather than sugars for fuel, you become “fat adapted“. This means you’ll reduce inflammation getting it out of the way so you’re fat stores can be utilized.
When you make the shift, your body, specifically your liver, create ketones that can actually be measured in your blood. The job of ketones is to transport fat through your body to be used as energy. When your body gets to work as a fat burner you were in the state of ketosis… The ultimate goal of the keto diet.
You restrict your intake of sugar and carbs and you shut down the option your body has to be fueled by glycogen. When in ketosis you command your body to burn fat.
Decreasing sugar and carb intake result in managed insulin levels. When insulin is controlled, so is fat burning.
Is ketosis dangerous?
Ketosis is a natural state for your body. Modern food technologies and processed foods, preservatives, hormones, pesticides, and genetic engineering have all contributed to our disassociation with ketosis in our daily lives.
Of course, big business and government have also served as a catalyst to our unhealthy society and poor choices-but, that’s another issue.
Ketosis is NOT the same as keto acidosis. Keto acidosis is a complication of type one diabetes where the bloodstream become severely acid and damages the organs like the kidneys and liver. Keto acidosis is the result of not producing any insulin.
Ketosis on the other hand is not dangerous. If you’re on a low-carb diet or you’re fasting, your body creates ketones, a chemical the liver produces for burning fat. Having moderate levels of ketones in the blood is beneficial to an otherwise healthy individual.
Benefits of Ketosis
There are many benefits to ketosis beyond weight loss. Keto Helps reduce inflammation and chronic pain. It’s used as a preventative measure for prediabetes and type two diabetes. It’s been used to improve the quality of life for Alzheimer’s patients, ALS patients, infertility, fibromyalgia, ADD/ADHD, to name a few. Essentially, the Keto diet helps your body regain homeostasis.
What to expect on keto
You will experience mental clarity, increased energy, improve sleep, emotional balance, rapid weight loss in the early stages and of coarse increased physical performance and fat loss.
Keto causes a reduction of inflammation. This is why so many testimonials include such unbelievable amounts of weight loss in the early stages. This reduction of inflammation causes your body to release water at the cellular level allowing your body to access fat stores more efficiently.
During your transition into ketosis your body‘s internal systems are in transition. As your body searches for the easily accessible glycogen stores you’ve been denying it, you may experience the keto flu. This is merely an influx of ketones in the body. Keto Flu is the result of an imbalance in your electrolytes which can be easily managers with a homemade remedy or an electrolyte drink you can purchase. (this does not include sports drinks)
If you do experience the keto flu, not all people do, it is easily remedied with some moderate exercise, too. Both electrolytes and exercise help your body process the influx of ketones and move you through the process of becoming fat adapted.
Using time restricted eating along with the keto diet is a common practice. Intermittent fasting is merely time restricted eating. Time restriction times ideally begin at 18 hours and go up from there. IF is not necessary for improved health and weight loss on keto.
Fasting is a skill your body must develop. Like a muscle that strengthens with stress and tension, your body learns to become more efficient the more you practice IF.
It has been proven to naturally get your body into ketosis more quickly. Intermittent fasting may not be practical for your health or your lifestyle. It is completely optional, but extremely effective because like Keto, it has been proven to result in many health benefits.
Keto and exercise
In order to benefit from Keto you do not need to exercise. But, we all know our bodies are meant to expend energy.
As logical leads you to believe, exercise will accelerate fat loss and increase metabolism. And, different types of movement result in a myriad of health benefits.
If you’re looking for better health is always wise to strive for balance between nutrition and physical activities. Together they help balance both the mind and the body.
Spending hours at the gym isn’t necessary for impressive results. Depending on your level of health and keto discipline, a few days a week of exercise may suffice. Action and experimentation with physical activity along with keto is important.
Decide to move more today than you did yesterday and you will be stronger and healthier tomorrow.
Is keto for everyone?
There a basic physiological functions that are the same for all humans. But, bio individuality is very real. The understanding of biological processes and keto guidelines maybe clear. Yet the systematic implementation of the guidelines results may be varied from individual to individual.
Your current state of health, habits, environment, desires, and behaviors will dictate how keto is best managed and applied in your life specifically.
Only you can make decisions that are best for your own body.
Is There Anyone Who Should Not Do Keto?
Type one diabetic’s should not participate in any keto protocol. Insulin levels are lower the while on keto. A type one diabetic already has metabolic Mayham occurring in their bodies. Keto may exacerbate the type one diabetic’s condition.
If you have a thyroid condition, consult your physician. Keto impacts hormones. Hormones impact the thyroid. Thyroid function is slowed. As stated earlier, this way if life is about accountability. Do your research and condos Dee your current state of health before making changes in your daily habits and rituals.
As always consult your medical professional before implementing changes to your diet and lifestyle.
How to get started on keto this week
Phase 1; Getting started
Illuminate all sugars
Get rid of refined carbs
Begin using high-quality fats
Increase amounts of greens in cursive for us vegetables
Eat moderate amounts of organic high quality meats
Sleep is he sensual to health. At the beginning of your keto journey you are healing from the inside out. Be sure to get high quality sleep for 7 to 8 or even more hours. Never seen naps as a sign of weakness. Feeling like you need a nap is your body’s signal requesting healing time. Give it what it means and sleep.
With sleep comes increased human growth hormone and a reduction of cortisol, another fat storing hormone. It also helps regulate sugar levels which reduce cravings during your initial phase of implementation of the keto diet.
If you experience increased brain fog, nausea, muscle pain or other flu like symptoms, your electrolytes are off. Chances are you were experiencing a salt, potassium or magnesium deficiency or any combination of these.
Your first line of defense is drinking lemon water with some pink Himalayan sea salt. This solved specifically, offers 84+ nutrients and minerals needed for digestion and optimal nutrition.
Do not use regular table salt!
Exercise will also minimize the effects of the keto flu. You’re experiencing the keto flu because there is an influx of key tones in the body. Exercising encourage his present key tones to be used by the body, illuminating the effects during the transition.
The state of the “new“ will pass. It is not your keto companion. Think of it as a detox phase.Your body is filled with toxins causing internal malfunction that it’s taken years to develop. Toxins build up is if we eat processed foods, sugars, and bad fats.
Be patient as your body adjusts.
Keto engages internal healing process that results in external weight loss.
The Keto Lifestyle is not a temporary implementation of change. I can’t stress enough the importance of self education. You need to be on board with the basic principles of Keto.
If you think Keto is BS, you’re in the wrong place.
Educate yourself and define your weight loss goals. Be realistic. Start today and learn along the way. Make incremental changes and over the course of the next few months you will see an impressive transformation.
Download your free Keto Quick Start Guide!!it includes a 7 Day Meal Plan and tips to get you started for success.
After a week, you can decide if Keto is for you.