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.
There are affiliate links on this page. I will receive a small commission if you choose to purchase an item after clicking on the link.
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