Everything You Need to Know to Start Keto Today
The Keto Diet works, but is it safe? That’s a great question. Recently, the popularity of the Keto Diet has skyrocketed because of the celebrities claiming their success. Kim Kardashian’s , Megan Fox, Hallie Berry and Tim Tebow are just a few examples of people sharing their successes on the keto diet.
In fact the Google searches for the search for keto has skyrocket recently, too. Don’t let the hype scare you.
The results are very real. Getting started on keto is easy. Cut your carbs, boost your fats, and eat a moderate amounts of protein. These are the general guideline. But you need to know what types of foods in these categories have a positive impact on your weight loss efforts. You’ll get access to these details in this post.
But, the Keto Diet is different than others. The power of keto shouldn’t be underestimated. I say this because I have had first hand success with the keto diet.
What I learned with my keto success:
You have to educate yourself. You have to shift your mindset. Most important, you have to 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 there are potential dangers on any weight loss program if you allow yourself to be misled. This is why I invite you to educate yourself before starting on keto and while you’re on keto.
The mindset of keto
Keto systematic approach to eating. It’s about creating new habits to replace bad habits, habits created overtime. Poor nutritional choices can be changed, resulting in better health and vitality, not to mention weight loss.
The keto diet is about taking back your control of your life and your weight. It’s about learning, accessing current nutrition and brain research, so you can make decisions best for you.
What keto is not…
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.
So what is Keto?
Simply put, keto is a low-carb, high fat, moderate protein diet. It’s about living a non-toxic life so your body can function the way it was meant to function. It’s a ‘healing from the inside-out’ approach.
Rather than losing weight to get health, keto allows you to get healthy in order to lose weight.
It’s really that simple. Of course the science behind it is complex. The history of keto 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.
If you want to pass up on the details and jump right to our Keto Quick Start Guide you can. If not, read on.
Macronutrients, Macro for short, are the stars of the keto diet. Macros are the grand trifecta of keto: fat, protein, and carbs.
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.
Currently American consumes an average of 22% of their caloric intake from sugar. Perhaps too many choices gives us a greater opportunity to make more unhealthy choices than we would otherwise.
There is a great possibility that your health and your weight has been negatively affected by this statistic.
Sugar burner or fat burner
Your body can feed itself in one of two ways. You’re either be a sugar burner or a fat burner. If you have belly fat or carry extra weight you are a sugar burner. Research reveals obesity is linked to excessive carbohydrate in take.
Being fueled by sugar or glucose, is easy for your body. The body defaults fueling itself with as little resistance as possible: glycogen stores (sugars). This detrimental to you health.
In the absence of refined sugars and carbohydrates, your body enters an natural metabolic process. The liver makes ketones that are catalyst for fat burning. When you burn fuel, you are in ketosis.
Burning fat is good for your brain and your body. Many people start ketosis to enhance their mental and physical performance. The residual effect is weight loss.
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 and puts you at risk of obesity.
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 is destroying your body. Many degenerative diseases can be avoided when you reduce carbohydrates.
Here’s the truth bomb…
Genetic expressions is largely do to the choices you make about diet.
This means you might have the genetic make up that increases your risk of obesity, but your choices such as fired foods and refined carbs cause those genes to engage.Genetic expression is impacted by daily choices. What choices will you make today? Click To Tweet
The Ultimate Goal of Keto
The keto diet helps you reprogram your body at the cellular level to tap into your fat stores. Eat low-carb, a high quality fat and limit your carbs and you will see changes.
Your energy power houses, mitochondria, are able to better do the job they were meant to do – burn fat! This also reduces inflammation, as trigger for many diseases.
Being in ketosis actually strengthens your mitochondria and will cause you to be fat adapted.
What exactly is ketosis?
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 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.
You have the power to control the fat burning switch. It just means making a decision.
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.
Ketoacidosis is a complication of type one diabetes where the bloodstream become severely acid and damages the organs like the kidneys and liver. Ketoacidosis 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.
Truth bomb: 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.
Is There Anyone Who Should Not Do Keto?
I an a true believer in the magic that is keto. However there are people who should not attempt making significant dietary changes without teaming up with their medical professionals.
People who should do keto are people who have:
- Type 1 diabetes
- Thyroid issues
Consulting your doctor if you have any of these is absolutely essential.
Keto impacts hormones. Hormones impact the thyroid. Thyroid function may be slowed. As stated earlier, this way if life is about accountability.
Do your research and assess 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
- Eliminate all sugars
- Get rid of refined carbs
- Begin using high-quality fats
- Increase amounts of greens in cruciferous vegetables
- Eat moderate amounts of organic high quality meats
- Sleep 8-9 hours a night
Importance of Sleep
Sleep is essential to weight loss and over all 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 needs and sleep.
With sleep increased human growth hormone and decreases cortisol, a fat storing hormone. It also helps regulate sugar levels which reduce cravings during your initial phase of implementation of the keto diet. Sleep is necessary to lose weight and improve your health.
If you experience increased brain fog, nausea, muscle pain or other flu like symptoms, you’re experiencing an imbalance of electrolytes. Salt, potassium, and magnesium are easily depleted when you get started on keto.
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 “flu’ 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 as we eat processed foods, sugars, and bad fats.
Your body has been forced to burn glycogen and store fat. The keto diet trains your body to do something different: burn the fat that’s been collecting on your waistline, hips, and buttocks for possibly years.
Be patient as your body adjusts.Keto helps your body become healthy in order to lose weight. Click To Tweet
The Keto Lifestyle is not a temporary implementation of change. It’s a lifestyle of self-empowerment. 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. Like I said, keto is not for everyone. If you’re interested in becoming a fat burner, continue reading.
Here are my tips for your if you’re new to keto:
- Educate yourself about keto
- Define your health and weight loss goals.
- Gather information and see if keto is right for you.
- Be realistic every step of the way.
- Forgive yourself for not meeting your goals.
- Tailor the experience to your current state of health, your lifestyle, and you goals.
- Get started and learn along the way.
- Make incremental changes and course correct.
If you make small changes over the course of the next few months you will see a change.Just stay focused on self improvement not perfection!
Get some important questions answered to see if keto is for you, check out our Keto FAQ page.
Or check out our Ketogenic Diet: Beginners Guide page for helpful articles so you can get started on keto today and become a fat burning machine tomorrow.
Keto Resources to Help You Get Started
- How Ketosis Helps You Burn Fat and Control Cravings
- Keto Gratitude’s Guide to Healthy Fats
- Do I Need Supplements on Keto
- Why Use MCT on Keto
- Why Sleep is Necessary to Lose Weight
Join the Keto Gratitude Community
Our Keto Gratitude Facebook group is a great place to share and learn on your keto journey.
When you do, feel free to reach out and say hello. I’d love to hear about your health and weight loss goals.
If you have any questions, I’m here for you!!!