The keto diet is a low or zero carbohydrate diet, but it differs from other low-carb diets (such as Paleo) in that it deliberately manipulates the ratios of carbs, fats, and protein to switch fat into the body’s primary source of fuel. Our bodies are used to using carbohydrates as fuel. Fats, which is a secondary source of fuel, are rarely tapped on. That means the extra fat is stored and keeps adding on the pounds.
The only ways to reduce fat in a ‘normal’ diet are to consume less fat and workout a lot in order to increase energy expenditure over daily calories intake, which is why most people fail to lose weight on a conventional diet.
On the other hand, the ketogenic diet uses fat for fuel, which means it gets used instead of being stored. So, weight loss becomes easy. In addition to weight loss, the ketogenic diet is known as the “healing” diet. The lack of sugar intake has been proven to help and prevent many diseases such as heart disease, high blood pressure, cancers, epilepsy, and many symptoms of aging.
The manipulation of carbs, fats, and protein is crucial in order to get into ketosis. It’s a state when the body, deprived of the usual carbohydrates and sugar, is forced to use fat as its primary fuel. So the ratio of fats and protein are significantly higher than carbs in general.
Of course, consuming fewer carbs also means lowering the amount of insulin in your body. Less insulin; Less glucose and fat storage. That is why the keto diet has been so successful in helping people with diabetes. It adjusts the sugar level naturally.
The ratio of carbs, fat, and protein can vary. Many people allow themselves up to 50 grams of carbohydrates a day and still lose weight. On a stricter regime, the carb intake can be between 15 and 20 grams daily. The fewer carbs, the quicker the weight loss, but the diet is very flexible.
On the keto diet, you don’t count calories. You count carbohydrates and adjust the intake of carbs vs. fat and protein. A typical keto diet will get 60 percent of its calories from fat, 15 to 25 percent of calories from protein, and 25 percent of calories from carbohydrates. The only limitation on the diet is sugar, which you need to avoid.
The ketogenic diet is not a fad. Many scientific studies have shown the benefits and healing effects of ketosis. Discuss the ketogenic diet with your doctor if you are interested in consuming less sugar, losing weight, or as preventive measures against vulnerable health problems.
Keto and not losing Weight? Why are we doing Keto? To lose weight, Well most of us think the only indicator of successfully measuring weight loss is the bathroom scale.
During my Keto Journey, I have found that this is a big mistake. I cannot count the number of times the discouragement of the scale not moving has made me question the keto process.
Along with all the other conditioning, we have become accustomed to like fat is bad and carbs are good. We have been conditioned to believe that the scale is the measure of fat loose.
During this post, we will talk about why the scale is not the only or best measure of our body fat loss success.
Keto Scale drop then Stop
That first week was fantastic we started changing the way we ate, 20g of carbs, protein, and fat. Most see a rapid loss of weight! This is great! It is what went through my mind that first couple of weeks seeing the scale number lower and lower on a daily bases. I have now learned this weight loss is to do with water being flushed from our bodies from the reduced carbohydrates intake.
For every gram of glycogen (from carbs) stored in the body, it has 3 grams of water. So it only makes sense that if you trade the carbs for fat, there goes the water with those carbs. Presto weight drops. Once we lose the initial water weight that scale stops dropping as fast as it started. This is a completely normal situation.
Your body will start to adjust to the new eating protocol, usually after two weeks or so. Glycogen stores will refill, some even report weight gain. This weight gain doesn’t mean you are increasing your body fat! We need to understand that the scale will fluctuate up and down.To save your sanity and keep you on the straight and narrow do not become a victim of the daily scale check. We have to think of the journey as exactly that, a journey. We didn’t get the body we want to change overnight so, not much chance of changing it to the body we want in that time period either.
Weight loss is not a linear line. It will look more like a bad stock market graph. I hope to show you that just because the scale doesn’t go down doesn’t mean you are not closing in on your keto journey goals.
The Scale and why it may not be accurate
Body weight is influenced by so many factors well beyond body fat. Just because the scale hasn’t move certainly doesn’t mean you are not closer to your fat loss goals.
The Factors that may be stopping the scales downward trend but not showing you the true result in of your journey.
Keto and Muscle growth
During this fat adapted period may people report an increase in energy. I went back to the gym. Going back to the gym after a long time off will result in quick muscle growth and muscle is heavy. But we all know that more muscle means a faster metabolism and more calorie burnt at rest resulting in fat loss.
(Fat down, muscle mass up = scale stays the same).
Keto and Increased bone density
Like the muscle growth when you increase your physical exercise and eat healthy foods you will increase the density of your bones. This increase in density will have an increase in body weight. Body weight up on the scale but overall body fat decrease and scale stay the same. Giving you Keto and not losing Weight but you are losing body fat.
(Fat down, bone density up = scale stays the same).
Keto and Increases muscle size
Exercised muscles will increase in size and strength and that increase will cause the muscles to hold more water and glycogen. This increase causes an increase in body weight and a decrease in body fat in the same way as muscle growth does. This shows a stall on the scale but friends and family will only see the new sleek shape you are creating with all your hard work.
(Fat down, increased muscle size = scale stays the same).
Keto and Water retention.
The Keto beginner guide shows us to increase water intake (stay hydrated) to reduce the chance of felling the results of the Keto flew. Two liters of water will increase your weight on a scale by around four pounds.
(Fat down, water retention = scale stays the same).
Carbohydrates cause water retention. If you had a cheat meal or some uncounted carbs found their way into your meals that day, you may hold more water. This is an increase on the scale for sure.Click here to read about Keto and hydration.
(Fat down, Carb induced water retention = scale stays the same).
Hormonal changes. This will cause the body to hold water.
(Fat down, Hormonal change = scale stays the same).
The scale itself. The trust bathroom scale is not so trusty. No cheaper scale (the one in our bathroom) are not very accurate. Differences in floor temperature, flatness, and even cleanliness will change the reading.
(Fat down, scale error = scale stays the same).
Haven’t had a poop. Keto has been reported to cause constipation, so you may have food in your system that hasn’t been released as wasted yet. This not body fat weight but will show the same number on a scale.
(Fat down, No poop = scale stays the same).
Keto and not losing Weight? The Wrap-up!
Repeat after me, “The scale will not dictate my success. The love of the process will.” The scale is such a one-directional measurement. It will not and cannot tell you about your progress or body composition. (What body fat percentage is, how much muscle you have, what your bone density is and how much water you are retaining). These are the things that really matter. Determining your success through other more direct methods like are your clothes fitting better, a number of compliments from friends and family, the level of energy you have at the end of the day, a clear mind are the measures of success you need. One that moves you in the direction of your weight loss goals not distract you will the feeling of failure or hard work wasted.
Keto is a process that if followed will result in a successful goal weight. Not overnight, not in a linear line but slowly and at a steady pace. This is why it is a journey, not a race. SO if the scale indicates you are Keto and not losing Weight know this you may still be losing body fat. That is the true success we are looking for.
Another great article with some other great info (click here)
Are you feeling like you have given the keto diet everything? But you aren’t seeing the result you think you should? this could be a Keto Stall, The question is are you in a keto stall from lack weight loss or lack fat lose? One is not helping our long term goal (fat loss) the other (weight loss) may be just the scale not being the best measure of progress for us.
Start by reading a past blog post “You are following all the rules” (Rules) if you are following the rules, you will not be in a keto stall due to lack of fat loss. This is a very good thing. Now let us look at why we may not be seeing the weight loss.
1. Not sleeping enough.
Sleep is very crucial to your weight loss goal. If we don’t sleep enough, it causes the body to be stressed. Stress will reduce your metabolism and result in the body to hold on to stored fat as a survival mechanism.Being tired, mentally we are more likely to pick a latte over a keto friendly coffee for a pick me up. Or worse yet picking fast food (loaded with carbs) dinner over a health fat rich dinner because we are too tired to cook. Our goal should be seven to nine hours of sleep each night, this time is not wasted, and it is when the body is busy re-building and burning fat.
2. Intake of fat is too low may put you in a Keto stall.
The Keto diet is not just a low-carb diet, its high fat 75% of your daily calories eaten come from healthy fats, 20% from protein, and 5% from carbs. Fat is a filling food type so eating the right amounts will control cravings experienced on normal low cal diets. This gives us the ability to stay in ketosis to maximize fat burning. Not enough calories and the body will hold all calorie taken in. It is a survival response that the body will not have enough energy to survive. How crazy smart this body of ours is?
3. Intake of too much protein may cause a keto stall.
Even though protein is very important macronutrients that most of us don’t get enough of it. Protein can give you the feeling of fullness and can increase fat burning even more than carbs or fat.
If we speak generally of how proteins work in the body it should lead to weight loss and improve how our body looks. (Ask anyone that was successful on the straight low carb diet).
But we must remember when we limit other macronutrients on the most part we add another one. So reduced carbs and increased proteins, the end result is too much protein. In the chance that you eat too much protein (more than the body needs) some of its amino acids will convert into glucose. This is a process in the body called gluconeogenesis (protein turns to sugars).
The negative result for the keto dieter is this glucose created by the over intake of protein will block our goal of full nutritional ketosis.
A good rule of thumb is 0.7 – 0.9 grams of protein per body pound of weight. (1.5-2.0 grams per Kg).
4. Consuming too many total calories.
I am sure you like me have heard people say that on the keto diet you can eat as much as you like as long as it is fat. This idea is total misleading (this would be great). Again as we posted in http://brentbowseronline.com/keto-for-beginners our intake of healthy fats will be the largest amount of our intake (75% of our calories), but if you eat more calories than your body can burn there is no place for food energy to go, so the body stores it as fat. This leaves us in a caloric surplus and ultimately fatter no matter where those calories came from. The average adult needs about 2000 calories a day, but lots of factors can change this number like gender, height and amount of daily activity. A good macro calculator will help in finding your best intake amount of calories to meet your ultimate goal.
5. Not drinking enough water
Water is maybe the most important thing we put in our bodies. It is a major factor in all things that the body does like burning body fat. Not drinking enough water (at least 64 ounces per day) it can slow your metabolism and put a stop to weight loss. Drinking the correct amount of water each day will improve nutrient circulation, flush out toxins and burn fat. This is even more critical on the keto diet because as we reduce carbs, the body sheds water normal held by the number of carbs that are eaten. (Look for a future post on the why this is happens coming in June).
6. Not replenishing your electrolytes.
A common complaint of the keto beginner is flu-like symptoms this is known to the keto community as the keto flu. This phenomenon is due to two main reasons.
1. You reduce the amount of carb intake and your body isn’t ready to burn fat as fuel yet so your brain runs low on glucose. Effect of this is nausea, headaches, and grogginess.
2. You become dehydrated, this is caused by the reduction of carbs in our body decreases the amount of water retention the body needed. Your body will handle this by increasing the number of times you need to urinate. A positive side effect of this is fast initial weight loss. The negative effect is the loss of electrolytes, resulting in muscle cramping, constipation/diarrhea.
The keto flu other than being uncomfortable is a great sign you are entering ketosis. To reduce the uncomfortable side effects of the keto flue is to increase your water intake and balance the electrolyte in your system. You can do this by drinking broth or pickle juice adding salt to your meals or take an electrolyte supplement. This will add a mixture of sodium, potassium, and magnesium back into your body.
7. Eating too much dairy.
Dairy is a pro-inflammatory and can block some people from losing weight. The next problem with dairy we mentioned above in the too much protein section. Cheese in a combination food having fat, protein, and carbs. So using cheese as the staple keto snack food will increase your protein intake. This can stop your weight loss. I would suggest 1-2 ounces of cheese per meal.
8. Eating too many keto sweets.
Early in learning about how to live the keto lifestyle, we are taught that you reduce carb intake (Net-Carb) is one of the two keys to Keto. This is music to the beginner’s ears because we get more carbs to eat. If you have not heard about Net Carbs here is the breakdown. Look at the nutrition label on the food. Find the number grams of Carbs, fiber and if the item has sugar alcohol. Once you know that use those numbers and the calculation below.
Net carbs = Total carbs – Fiber – Sugar Alcohols
This is the number of carbs the food item has in our daily macro calculation.
So net carbs help up the carb count we may have. This could have a large impact on our caloric intake for the day. Think about eating your favorite keto acceptable sweet treat, the carb count is low because of the sugar substitutes (Sugar alcohols) but the calorie count is high so you will reach your daily total very quickly not giving you the feeling of being full from the healthy fats and proteins. This along with the fact that if you eat excess keto sweets it may increase the craving for carbs, cravings, and hungry = bad decisions.
9. Snacking too much.
One of the best parts of the keto diet other than great weight loss (reduced body fat) is the great snack food we get to eat. What other diet lets you eat nuts, seeds, cheese, and high fat cream as between meal snacks. Even though this is great, like eating the sweet keto snack items, calorie count climbs quickly. Snacking between meals should be limited to times when you are super hungry and can’t make it till your next meal. This will give your body the change to burn stored fat and not run off the fat being eaten that day. (Not being in a caloric defecate, can cause a keto stall in weight loss)
10. Eating hidden carbs without realizing it.
We have learned to limit our carb intake but they can hide in many foods even if we think they are low carb options. Be very careful of the condiment, sauces, vegetables and salad dressing you choose. Tomato sauce, ketchup, and creamy dressings are all culprits of hidden carbs
To be successful we need to check the labels of all the new foods we try. Take a quick glance at the label can change you from moving closer to your goal on a weekly basis or not moving at all wondering why your weight will not change.
If you have hit a Keto stall and have confirmed all the items above are in line. I would suggest seeing a doctor confirm there is no underlying health issue in the way of your goal. I have been in your shoes and stalling is frustrating, but remember we didn’t get in the shape we didn’t like overnight so getting out of it will take time as well. Stay positive, learn to love the process and stick with it. I promise you if keto is done correctly it is one of the most effective weight loss protocols known.
If you’ve ruled out all of the above but your weight still isn’t budging, we recommend seeing a doctor to rule out health issues that may be preventing weight loss. While this can be frustrating, stay positive, stick with it, and play the long game. Done correctly, the keto diet is one of the most effective ways to lose weight.
Now that we have learned how to Get enough fat, We know the rules of keto it is time to learn how to enjoy the time in Ketosis. We need solid hydration when on Keto plan.
Dehydration is the cause of all kinds of impairments like memory, reasoning and cognitive function, this can cause fatigue and make you feel like Shite. Some research has suggested that while on keto you may have increased risk of developing kidney stones. This the result of not getting enough water. Along with water you need to get enough electrolytes, if you fail in this area you can have problems like muscle cramps/spasms, headaches and the worst as far as I am concerned constipation (this is a for certain if you lack magnesium.
Living the keto lifestyle really changes the way your body process water and electrolytes (sodium, potassium, and magnesium). Luck for us we will learn how it all works and can make adjustments to our diet to reduce the change of these side effects.
Dehydration is a side effect of ketogenic diets
When on Keto. your body excretes more salt (we will talk about this in more detail below). When your body doesn’t have salt we have a tough time retaining water. At the beginning of your Keto journey, your body produces ketone bodies which are dehydration. In short, when living the Keto lifestyle you need to drink more water to reduce/eliminate this side effect.
There is an opposite side to this, drinking water liter after liter till you are over-hydrated and have an electrolyte imbalance. The goal isn’t to have as much water in your body that is can physically hold. It is to have as much as it needs.
So how much do we need? A great measure is the color of your urine. I know gross (looking at your urine) but light yellow urine is an optimal sign of hydration when on Keto.
Note: if you are supplementing B vitamins or a multivitamin at the point your body can not absorb the supplement it will turn your urine bright yellow.
2. Fluid balance
Electrolytes (e.g sodium, potassium, and magnesium) are the key. to fluid balance and maybe as important as water.
Most people can buy into supplementing or eating potassium and magnesium-rich foods but struggle with the notion that sodium/salt is not a bad thing. We have been taught this is bad because the normal North American diet is on salt filled meal after another. Much like why we have been taught that fat is bad because it was delivered in sugar. We can not live without salt, the lack of salt can be very dangerous. We can become weak, get muscle cramping and feel fatigued.
On Keto, we have already eliminated most of the ultra-salty processed foods that add to the normal North American diet. Plus Keto lifers excrete more salt then non-Keto followers. Our goal is to maintain low levels of insulin. When this level is maintained the body flushes out sodium.
The result of all this is Keto lifestyle followers need to be aware of electrolyte levels, mostly salt. You can get great benefits from increasing these items to increase the level of salt in your body
3. Best Hydration when on Keto supplement is mineral water.
Other then the price Mineral water is great. Even if you can only have it on occasion. It is a tremendous source of magnesium and calcium. The magnesium will help with cramping and the calcium is great for Keto’rs that are dairy free.
Tap water does have some minerals, generally less than mineral water. Tap water is not equal in all areas so has more minerals than others. Become luck of the draw. That being said people often add a reverse osmosis filtration system and this stirps our minerals. Keep a close eye on what you are drinking if you choose not to have mineral water.
4. Cheat meals on Keto cause water weight changes
We all see that huge weight loss in the first few days of strict keto living. This is one of the reasons we get so into this lifestyle at the beginning (immediate results). Unfortunately, this doesn’t last for long.
The reason is straight forward, your when you eat carbs your body stores water. Rule of thumb is 3-4 time water is stored to carbs. So 1 gram of carbs is equal to 3-4 grams of water. So work that out to your body size and that could be multiple pounds. Ultimately this means when you go keto and burn off all the stored carbs there is no reason for the water. So be ready for multiple trips to the washroom! and the scale to drop.
On Keto, you have been doing all these things that seem wrong like eating fat and adding salt to everything. Well, they are essential to our success and health. Even adding salt to our food is most likely less than the average North America diet. Water will cause water retention and less salt means less water retention.
5. Sparkling water, Tea and Coffee are all good way to hydrate.
Research shows that drinking things other than plain water is just good. Caffeinated drinks are equally as good in reasonable amounts.
Studies have been done that show people use to drinking coffee and tea are just as hydrated as drinking water alone.
We don’t limit our hydration to just things that come from a bottle or cup. We get a great source of hydration when on Keto from really “juicy” veggies like cucumbers. Think about what a cucumber looks like if you leave it on the counter for the day.
If you don’t like the taste of water, then don’t be afraid to hydrate with some or all the other methods we have spoken about here today. (Sparkling water, tea, coffee (within reason) and vegetables, just remember to kill your keto success by adding sugar to any of them.
To sum this all up,
Drink lots of water -Urin is light yellow
Salt your food, drink bone broth
Mineral water is a gold mine
Coffee, tea, and vegetables are just as helpful! (as long as you have not added sugar)
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A detailed look at each of the Keto rules for a successful journey.
Find Recipes that satisfy your cravings.
Try different Keto friendly foods, sauces, veggies or dips till you find one that satisfies your craving. I crave salt over sweat so Pork Rinds with baba ganoush dip is my goto. My wife it sweats so mug cake does the trick for her. Check in with that facebook group or Instagram following to see what is out there for you to try.
Track your progress
Use a phone app to document what you ate. How it matched up to your macro goals. This gives you the ability to go back and find what is working for you and what is not. I have added the breathalyzer to this rule (as seen in post Let me show you a better way to measure if you are in Ketosis!) With the breathalyzer I can confirm that the meal didn’t affect my blood sugar or reduce my level of ketone production by hidden carbs. If the number goes down adjust the next meal. My point to this rule is information is power.
Know Your Why.
This is exactly what it sounds like. Why are you on this journey. Do you want to lose weight? Do you want to be more healthy? Once you know the “why”, it is much easier to make deals with yourself when that little voice is asking for a large fries or a pizza. You can say to yourself, “my why is more important to me (if true) then what the little voice is selling. Let me tell you, my little voice is a great salesperson but I am not buying and that tells me that my “why” is solid and true.
Love the Process
You need to make this Keto journey a lifestyle. Learn to love food choices. My kids wouldn’t eat sushi (Keto friendly) but if we moved to Japan they would learn very quickly. Use the power of your “why” to learn to love the keto friendly food choices. You master that and you no longer on a diet you are just eating! Learn to love prepping food on the weekend (do it with a friend or loved one). My wife and I get quality time talking about our weeks while cutting veggies or cooking meals for the week. I look forward to our time together and this time to talk with her and the weekly food prep gets done in no time.
One of a set of explicit or understood regulations or principles governing conduct within a particular activity or sphere.
You are the Ruler, Govern your daily activity to achieve your goals. What you do today will ultimately move towards success in the future.
Are you In Ketosis? We need to measure our progress. Not our weight or pant size but are you in Ketosis? There are currently three methods of measuring, peeing on a stick (yuck), Blood, pricking your finger and dabbing it on a very expensive strip of paper. Then put it into a very expensive machine (ouch)! And breath, using a very cheap and easy to get breathalyzer (Fun). I have found measuring give me a better handle on how my body reacts to different carb loads, how much wiggle room I have to stay in nutritional ketosis. I like testing for Ketosis, it gives me confidence that I am reaching and staying in a nutritional state of ketosis.
The First Method (peeing on a Stick) Are you in Ketosis?
Many start this keto journey by peeing on a stick. In the first two weeks-Feeling excited and proud to see it turn deep purple. But as your body gets more efficient in a few weeks, your body will be more efficient and fat adapted. This will drastically reduce the number of ketones wasted in your pee. This change of efficiency makes the pee test less effective.
How I Measure (this will help you)
You can drop a hundred or so on a Ketonix breath meter (reviews are not great for a product with a price tag like it has).
It works really well to detect breathe acetone levels witch track fairly close to BHBs in the blood. The breathalyzer needs to be the cheap version that cannot detect the difference between alcohol and acetone. Please don’t worry you will not get a DUI if you are in Ketosis, Police breathalyzer do not detect acetone only alcohol.
Jonathan Savage of fellrnr.com did a BHOB blood test correlation to Ketonix and cheap breathalyzers; he concluded that cheap breathalyzers actually correlate better to blood levels than Ketonix. I am exceedingly grateful to the super serious experimenters like him that have done cheap breathalyzer correlations and have generously shared the results.)
Measure regularly between 0.02%-0.04% BAC which would be mild nutritional ketosis correlating to 0.7mM to 1.0mM range according to this spreadsheet and also brown fat’s chart. 0.5 to 3.0 mM. is the official definition of nutritional ketosis.
The forums indicate anywhere between 0.01% to 0.05% BAC is decent ketosis.
I agonized even over carb levels in healthy vegetables and wouldn’t eat garlic, onion, or shallots. I would cut up a tiny celebratory shallot on the weekend. I think the strictness in the first 2 months did help my body transition into fat adaptation a little bit quicker but that kind of miserly living going forward would have driven me to failure.
Now I measure my breath once in the morning and a few more times during the day. Eating normally healthy but higher carb vegetables like onions show little or no impact on my numbers so I can push my carby veggie further.
Please follow me on Instagram @brentbowserketo and you will find daily images of foods I choose to eat with before and after BAC% values to show the impact of each meal on my level of ketosis.
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This lifestyle is built on consuming 65% of the daily macros from fat. So many newbies think that they should eat any fatty food as long as they don’t contain carbohydrates.
But the truth is, not all fats are created equal. The truth is, as we talked about in the how to get enough fat is that all fats are not created equally.
In fact, many fats used in restaurants, fast food chains, and in processed foods at the food market contain unhealthy fats that can do more harm than good to your health.
So we have created a very useful list you can refer to when you are shopping for the health Keto-friendly fatty meals.
In this Keto Beginners Series, you’ll learn everything you need to know the difference between good fats and bad fats.
The Good Fats to Eat on Keto are!
These few types of fats should make up the majority of your calories on keto.
We are looking for healthy fat sources that include saturated fats, monounsaturated fats (MUFAs), and some polyunsaturated fats (PUFAs).
We must stick to food that contains the fat mentioned above it is the best way to be successful living in the Keto lifestyle.
Monounsaturated fats have been shown to improve insulin sensitivity, decrease the risk of heart disease, and even lower blood pressure.
Polyunsaturated fats should be consumed with a little more caution. Some PUFAs, such as Omega-3 fatty acids, are vital to brain health and should be part of any healthy diet. However, when PUFAs such as vegetable oil is heated or oxidized, they can form harmful compounds such as free radicals, which have been shown to increase inflammation in the body. This means you should never use PUFAs for cooking, and these fats should always be eaten cold, and never eaten if at all rancid.
But what about saturated fats? Aren’t they unhealthy? We have been told they are our whole lives.
Studies have Change the Way we think about Saturated fats.
For decades we were been taught that saturated fats — from foods like red meat — were bad for our health. But new research suggests the complete opposite.
Saturated fats may actually be good for us and come with tons of benefits. These may include:
Improved good to bad cholesterol ratio (HDL to LDL) Healthier immune system functioning Increased bone density Improved hormone regulation Improved “good” cholesterol levels The Best Fats To Consume Are?
Here is a list of our recommended, healthy fat sources to eat in large amounts on keto:
Sources of healthy saturated fats include:
Eggs Coconut oil or MCTs (medium chain triglycerides) Grass-fed butter Fatty cuts of red meat like NY strip steak, porterhouse, and t-bone Lard Palm oil Sources of healthy monounsaturated fats (MUFAs) include:
Lard Bacon with no nitrates Olive oil Avocado oil Macadamia nuts Fatty fish Chia seeds Healthy polyunsaturated fats (PUFAs) include:
Extra virgin olive oil Nuts Avocado and avocado oil Sunflower seeds Nuts Fish such as salmon, tuna, mackerel, and trout Note: Naturally-occurring trans fats including grass-fed animal foods and grass-fed dairy products like butter are perfectly fine to consume.
Now the Fats To Avoid!
Now that you understand the good fats to consume, let ’s go over fat sources you should avoid.
Unhealthy fat sources to avoid include processed trans fats and vegetable oils.
Trans fats are typically used as a cheap substitute for natural, shelf-stable saturated fats. This means you must be very careful when purchasing packaged foods that may contain processed trans fats. Additionally, many restaurants will use processed trans fats to fry their foods, so try to be extremely cautious when you’re going out to eat.
Vegetable oils contain large amounts of omega-6 fatty acids, which when not balanced with sufficient omega-3s, can result in negative health effects, such as inflammation.
Avoid these unhealthy fat sources:
Corn oil Canola oil Grapeseed oil Peanut oil Rapeseed oil Safflower oil Soybean oil Sunflower oil Margarine Vegetable shortening Stick to Natural Fatty Sources at the Right Ratio
Now that you understand the difference between good fats and bad fats on keto, you can make much better decisions when it comes to planning out your meals for the week.
As long as you stick to the natural fat sources listed above, you’ll start experiencing the benefits of ketosis without the potentially negative effects of unhealthy fats.
I bet you have a tough time getting your head around how to get the correct amount of fat on this new Keto diet?
New or old to this diet the consumption of healthy fats should be top on the list of your daily goals.
Now that you are tracking your macros you may be finding it difficult to get enough fat. Well, here are 5 great way to solve that problem.
In this Keto Beginners Series, we’ve come up with a great list of my favorite ways to get more fats into your keto diet plan!
You Need The Correct amount of Fats to Truly Adapt to the Ketogenic Diet
High fat intake is the primary objective for getting your body to become keto-adapted. When you first start the ketogenic diet, you’ll need to replace the calories that previously came from carbs with healthy fat sources. As you start the Keto diet we need to replace the calories that came from cabs with healthy fats.
For many people, getting the increased amounts of fat can be difficult, as it may take some time for your taste buds to get used to the change to high-fat foods. But remember, eating enough fat will help you avoid hunger during this phase of the diet.
How Power up Fat Intake on Keto
As promised here are the 5 best way to increase your fat intake:
#1. Turn Hot Beverages into Full-Fat Drinks deliciousness!
Adding a healthy source of fat into a hot beverage is a great way to increase your fat intake.
The most popular version — known as bulletproof coffee — involves adding a tablespoon of coconut or MCT oil, a tablespoon of grass-fed butter, and stevia. Then, blend it all together to create a keto-friendly coffee!
You can also do this with green tea, matcha tea, yerba mate, or even sugar-free hot chocolate. Make sure to add a fat source such as MCT oil or powder, coconut oil, cocoa butter, ghee, coconut oil, or grass-fed butter.
This is a great way to start you’re morning: Great source of healthy fat in a quick and easy.
#2. Use Full-Fat Ingredients (no fat-free for us)
Forget about getting any foods that are “low-fat” or “fat-free”. These food products usually use sugar rather than fat and that is all bad for your ketogenic lifestyle.
No nonfat yogurt for us it is full-fat yogurt all the way, and start adding fatty food sources into your grocery list, like as heavy cream, sour cream, and avocados.
#3. Add Fats to All Your Veggies
It’s too common for beginners to avoid eating veggies on keto because they’re afraid they’ll go over their daily carb intake. If you stay with to low-carb vegetable options and adding a fat source, it is a great way to ensure that you maintain a solid keto macro ratio.
Here are a few low-carb veggies to choose from:
Brussels sprouts Zucchini Broccoli Cucumber Cauliflower Celery Spinach Kale Mushrooms Asparagus Cabbage Then, you can add a healthy fat source such as:
Ghee Grass-fed butter Extra virgin olive oil or avocado oil Unrefined coconut oil Macadamia nut oil Full-fat salad dressings (blue cheese is my go to) Don’t be afraid to add some low-carb flavorings to your keto veggie meal, such as jalapenos, apple cider vinegar, coconut aminos, ginger, garlic, cilantro, and coconut aminos.
#4. Fat Bombs!
This is a tasty craving killing option. Not only do the task like cheating they up your healthy fat intake for the day.
The general guidelines for creating fat bombs is to:
Add a base of fats, including coconut oil, grass-fed butter, ghee, cacao butter, nut butter, or coconut cream, then include some flavor such as cacao powder, vanilla extract, cayenne, or cinnamon Follow this up with a zero-calorie sweetener or protein powder Mix them together and store it in the freezer to have a readily available ketogenic-friendly snack whenever those cravings creep up on you! #5. Stick to Fatty Cuts of Red Meat
A large part of your ketogenic diet should come from fatty cuts of meat. Instead of eating skinless chicken breast or turkey slices — which contain very little amounts of fat — consume fatty meats, including:
NY Strip Steak Porterhouse Ribeye Salmon and other fatty fish Grass-fed beef Nitrate-free bacon Nitrate-free sausage Nitrate-free chorizo Chicken thighs T-bone Steak Don’t be afraid to cook these in butter. Fattier cuts of meat will help you maintain the proper ketogenic macronutrient ratio ensure essential fat-soluble vitamins and minerals are a part of your diet.
Note: Try to stay away from processed meats such as pepperoni, salami, and other canned or lunch meats, as they often contain nitrates, which should be avoided. Nitrate-free versions are generally fine.
So we have taken the problem of not getting enough fat and give you 5 great to get what you need.
Find your go-to meals that satisfy the macro’s needed and to crush any cravings you may come up against. If you need a snack to have fat bombs on hand. If it is salty, I use baba ganoush. There is a keto recipe for every craving and taste.
The keto diet can be a very simple and easy way to find success with your nutrition goals once you’ve had the lingo down.
First, we need to have a general understanding of nutrition including macronutrients.
To get the full benefits of keto, you must restrict certain macros while increasing others.
The goal of this post is to give beginners a solid understanding of macronutrients, what ones to enjoy and what ones to avoid in the ketogenic lifestyle.
So let’s get started with what a macro or Macronutrient is!
What are Macronutrients?
Macronutrients are molecules our bodies use to create energy, rebuild your organs, and enable your metabolism to function. They are found in all foods in different amounts, which are measured in grams.
The three main macronutrients all foods are composed of are:
Proteins – 4 calories per gram Carbohydrates – 4 calories per gram Fats – 9 calories per gram How to calculate Macros for Weight Loss
Before we go into the macronutrient ratio for the ketogenic diet, it’s important that you understand how weight loss works, no matter what nutrition protocol you’re following.
It is important to first know how macronutrients for weight loss works before we look at the ratios needed to be successful on the keto diet.
To lose weight, your body must burn more calories per day than you are eating (caloric deficit)
You need to have a calorie deficit of about 3500 calories to reduce 1 pound of body weight. So in terms of a deficit needed per day, you would divide 3500 by 7 days in the week. This equals 500 calories per day.
For example: If your body needs 2,100 calories to maintain your current weight, consuming 1,600 calories per day (a 500 calorie deficit) will result in 1 pound of weight loss per week. You can use many online macro calculators online to make to help with what your body needs to maintain current weight.
What are the Macros needed to achieve Keto?
To successfully reach a state of Keto your diet would have low amounts of carbohydrates, moderate protein, and high fat intake.
This means you must keep carbohydrates down to a minimum while consuming healthy fats and proteins for the bulk of your diet.
This is what the standard ketogenic diet macronutrient ratios look like:
Carbohydrates – 10% or less of total calories Fats – 65% to 75% of total calories Protein – 25% to 35% of total calories With the ratios above in mind, you can now allocate your macros based on your calorie allowance goal.
To Calculate and track your macros is the fastest way to use Keto to lose weight, don’t leave anything to guesswork. With is approach you will turn your body into a fat burning machine.
Let’s go over each macronutrient and how they should be thought about on keto:
This is the macro you will watch the most. Most people on keto should stay under 30g net carbohydrates per day.
Net carbohydrates = total carbohydrates – fiber – sugar alcohols
How to calculate Carbs: If your total calorie allowance calories are 2,000, 5% of carbs means you should only consume 25g per day. This is calculated by multiplying 5% by 2,000 = 100. Then divide 100 by 4, because there are 4 calories per gram of carbs.
Protein should come mostly from animal meats, eggs, full-fat dairy, and other whole food sources.
How to calculate: If your total calorie allowance is 2,000, 25% of protein means you should consume 125g of protein. This is calculated by multiplying 25% by 2,000 = 500. Then divide 500 by 4 because there are 4 calories per gram of protein.
Fats will be the majority of your macro consumption on the keto diet. It’s important that you consume healthy sources of fat (good fates) and avoid vegetable oils and processed fats.
How to calculate: If your total calorie allowance is 2,000, 70% of fats means you should consume 155g of fats. This is calculated by multiplying 70% by 2,000 = 1,400. Then divide 1,400 by 9 because there are 9 calories per gram of protein.
The Key to making good Macro choices
Read labels and search out all hidden carbs. In future posts, we will answer some of the questions about these hidden carbs.
diet skeptics out there. After all, the idea of eating more fat and fewer carbs goes completely against everything we have been taught about nutrition. Consuming a big portion of carbohydrates was always encouraged for a “well-balanced diet”.
But thanks to modern science, we have discovered that following a low carb, high-fat lifestyle may actually be the most effective weight loss regimen in existence, and the best diet for overall health and wellbeing. In this article, we’re going to dive deep into why following a ketogenic diet can help you drop fat faster than ever while feeling great all the while.
What is the Ketogenic Diet?
The ketogenic diet is a low carbohydrate, moderate protein, a high-fat diet that was initially prescribed to children with epilepsy back in the 1920s. But it wasn’t until the past couple of decades that scientists started researching the weight loss and mental clarity benefits that come with restricting carbohydrates.
Successfully following a keto diet means you must eliminate most carbohydrates from your diet and replace them with healthy fats and protein. It’s important that your fat comes from the right sources, as not all fat is created equal.
How Does Keto Work?
There are two main energy sources that your body can run on, glucose (from carbohydrates and, to a lesser extent, protein) or ketones (from fats).
The only way to use ketones as a primary fuel source is by restricting carbohydrates and increasing healthy fat intake. By doing so, you enter a fat burning mode also known as ketosis. This is because glucose takes priority for energy if it is present in high enough amounts in your body. When you highly restrict carbs in your diet, you use fats — both dietary and stored body fat — for energy instead.
Ketones are molecules that can supply the brain and body with energy. In fact, many parts of your body prefer this fuel source over glucose. Not only do you receive the benefits of weight loss by becoming a fat-burner, but you’ll begin to experience mental clarity and improved mood, among other benefits.
For example, the ketogenic diet may also decrease insulin levels and lower insulin sensitivity. High insulin levels contribute to weight gain and certain metabolic diseases such as type 2 diabetes.
Aren’t Fats Bad for Your Health?
There is a common misconception that eating fats make you fat and unhealthy. However, advice from nutritionists and researchers in the past failed to mention that there are good fats and bad fats.
Additionally, we were conditioned to think that saturated fats cause heart disease. Recent studies have debunked this and have demonstrated that saturated fats are actually healthy for you
In fact, many parts of our bodies actually prefer to run on fats rather than carbohydrates. Ketones have been shown to help your mitochondria produce more energy and supply the brain with a more efficient energy source.
Good fats to consume on keto include saturated, monounsaturated and certain polyunsaturated fats such as:
Butter Red meat Cream Coconut oil Eggs Palm oil Olive oil Macadamia oil Lard Avocados Walnuts Fatty fish
Conversely, unhealthy fats such as vegetable oils and certain polyunsaturated fats can increase the risk of heart disease, harm your gut health, and increase LDL “bad” cholesterol.
Scientific literature has suggested that adopting a ketogenic lifestyle may be the most effective diet for weight loss.
One randomized control study looked into the effects of keto in conjunction with a Crossfit training routine to see determine its efficacy. The results found that the participants who followed a ketogenic diet experienced a significant decrease in body fat percentage, body weight, and overall fat mass compared to the group who consumed more carbohydrates
Following a low carb, high-fat lifestyle helps you preserve muscle mass and improve various markers of metabolic disease such as inflammation, high blood pressure, and obesity
5 Reasons Why Keto is the Best Diet for Weight Loss
There are various changes that occur in your body when you enter a state of ketosis, all of which allow you to burn fat more efficiently and lose weight faster. Here’s why the keto diet is the most effective weight loss protocol:
#1) Appetite Suppression
Think back to a time where you tried to a diet that required calorie restriction and low fat intake. Chances are, you felt very hungry and ended up binge eating soon after.
The ketogenic diet helps you feel satiated because it positively alters your hunger hormones, ghrelin, and leptin
#2) Higher Protein Intake
A standard ketogenic diet is higher in protein compared to the standard American diet. Contrary to popular opinion in the keto community, higher protein intake is actually good for you and will help you lose weight.
Protein is known as the most filling macro out of the three (protein, carbohydrates, fats). Higher protein consumption will help you stay fuller for longer periods of time.
#3) Protects Muscle Mass
Being in a state of ketosis prevents your body from breaking down muscle for energy. When compared to standard, carbohydrate-rich diets, the ketogenic diet spares muscle when calories are under maintenance level.
#4) Ability to burn fat fast.
When you restrict carbohydrates and increase your fat intake, you’re driving your metabolism to burn fats for energy. This means your body uses both fat intake and stored fat as a fuel source, which results in fast weight loss.
#5) Increased Energy Levels
We have all eaten a carb heavy meal with great energy for an hour or so after till that crash soon after. If you don’t have more food (carbs) you get hangry. This comes from spikes of blood sugar.
Ketones provide an even spike-less energy source with no mid-day crashes.
The Ketogenic Diet Will Help You Reach Your Weight Loss Goals Faster.
While other diets may work to help you lose weight, it usually comes with negative consequences. Low fat, calorie restricted diets can lead to excessive cheat days due to the lack of tasty satisfying foods.
With the information, you have just learned you are moving from Keto for beginners to Ready to succeed in your Keto life. If you need more information or meal ideas please check out @brentbowseronline