Tag Archives: ketogenic diet

Our Keto Journey

Our story is still being written…. 　

However, we have come sooo far. It is nice to reflect because sometimes you lose sight of the progress.

Three and a half years ago I was using weight loss products but they were doing nothing to help. Although I didn’t feel overweight by much, besides some vanity pounds, I was totally lacking in the energy department. I was sick with allergies and sinus gunk all the time. I got debilitating migraines often. We are talking, put you in the hospital migraines. My skin stayed broken out like a teenage girls and my moods were a roller coaster.I have also struggled with a good night’s sleep for a long time because I am such a light sleeper. 

I ate sugar like it was my job. I was drinking Red Line, coffee, and consuming 5-hour energy shots… depending on the day. It was a constant search for more energy and to feel better. Everything I tried helped for a bit but nothing lasted and always came with a crash later. I wasn’t looking to change my eating habits because I liked my crap food and honestly just didn’t know that food affected my body so much. I had no idea that food could ultimately heal or harm you. 

My husband’s father had been diagnosed with stage four colon cancer when going in for a gallbladder scan. My husband began researching everything he could about the body and how to heal it. Through his research endeavor he read heavily on how to rid the body of disease….. he stumbled upon the keto lifestyle. He ordered hemp protein, bone broth, and a few other things for his dad and wanted to immediately get him started on taking the supplements. His father began taking treatments and making some changes but ultimately the type of chemo he received propelled the progression of his cancer and he was gone within months of the original diagnosis. We were heartbroken and it really opened our eyes making us take a deeper look at our own health journey. 

Life paused for a bit but our research continued. Jon began eating a ketogenic diet of low carbs, moderate protein, and high healthy fats. He eventually ran into a friend who shared this packet of BHB (Beta Hydroxybutyrate – aka ketone body) salts with him. He started drinking this product and kept telling me I should try it. I noticed a huge change in my husband, the man I had known since sixth grade. I saw him go from the guy who worked all day at the office that came home and went straight to the couch to the guy who was up for Cross Fit in the coldest months of the year going to the gym at 5 a.m. He began jogging after work to burn some energy. I saw his mood change dramatically. He was nicer and more patient with our kids. He became a better, more involved dad almost immediately. He slept better and woke up ready to take on the day instead of hitting snooze four times like he always had before. He was leaner and more fit than he had been in years and was looking great within a month’s time. 

We had an upcoming trip to Hawaii that he earned through sharing the ketone conversation with others and I was freaking out. I couldn’t let my man look good and not me. So, I chugged a pack of the white salts he was telling me I should try. I drank one every day for two weeks prior to that trip. The first time I drank them I remember literally knocking out everything on my to-do list that day and looking for more to take on 😂 I was able to lose 10 lbs in the short time before our trip just by drinking PTK’s every day. I was HOOKED.

I couldn’t believe how much more confident I felt. I found energy without having to have coffee and all the other crap I was filling my body with. I went from drinking coffee that was light brown because it was so sweetened with vanilla sweetener to drinking black coffee. I was able to turn away sugar for the first time in my life… Literally… doughnuts graced my desk nearly every day at the childcare center I worked at and doughnuts are my weakness. Instead of eating one, I would mix up a pack of ketones and I wouldn’t and say no thanks. The crazy thing is, I wouldn’t even want them! I would like to say I had big goals at the time but honestly, I was so caught up in survival mode that I hadn’t even considered personal goals for a while. My kids finally saw the real mom they had prior to life taking her down. As for my husband….  I saw him shrink 40 lbs like it was a piece of cake- literally within 30 days. We were both totally rocked by this product and it led us to pursue the keto lifestyle and teach others about it. I couldn’t believe I could make extra income by sharing this incredible product with other people, helping them make a major life change, and better their health. Now I am able to teach people about the keto lifestyle and supplementing with pure therapeutic ketones full time. 

To date, I have lost 40 lbs!!! 40 pounds I didn’t know I had to lose. I Reboot (fast for 60 hours) every month and have for over a year now. I am healing in so many ways! My body composition is totally different than when I started this journey. I have lost fat and cellulite in my legs, which I never thought was possible. My IBS has improved so much! I no longer have migraines and very few allergy attacks or sinus infections. I have drastically cut sugar and carbs and feel like a million bucks. My energy is unending and I freaking LOVE IT so much!! Let us show you how you can feel this way too! Would you take our 10 Day Drink Ketones Challenge with us? 

🍣Keto Spicy Tuna Sushi Roll 🍣

🍣Keto Spicy Tuna Sushi Roll 🍣

* This makes three rolls*
4 cups riced cauliflower (I used a food processor and a fresh head of cauliflower instead of bagged rice for better flavor) (20g carbs per 4 cups)
2 oz cream cheese (2.4g carbs)
1 sheet seaweed paper (1g carbs)Spicy Tuna Mixture:
1 can albacore canned tuna (0g carbs)
1/3 cup avocado Mayo (0 carbs)
2 tbsp sriracha sauce (<1g per tsp)

Directions
* Make the Spicy Tuna mixture first so it can cool in the refrigerator while making the cauliflower roll.Spicy tuna mixture:
Mix together canned tuna, avocado Mayo, and sriracha sauce and stir well. Place in fridge to cool.

For Cauliflower Roll
* Heat up the riced cauliflower for 4-5 minutes in the microwave in a glass bowl, add cream cheese and mix well. Place mixture in a pan to let cool for an hour or so.
Place a kitchen towel down, lay a sheet of parchment paper on top. Place seaweed paper on top of the parchment and spread cauliflower mix in a thin layer about a 1/4 of inch thick leaving an inch or so around the edge (it spreads as you roll).
Place spicy tuna (or whatever filling you desire) in a thin layer on top of the cauliflower. Start rolling by using the towel to keep the shape of the roll as you go (this may take two people), be sure not roll the parchment paper with it but rather, pull it out as you roll.
Place in refrigerator for about an hour to bind together. Cut with a sharp knife and serve.

Bacon Wrapped Stuffed Chicken & Guac

Bacon Wrapped Stuffed Chicken & Guac

Serves 4
Ingredients:
4 chicken breasts butterflied or sliced thin
1 ½ tsp pink Himalayan salt
1 ½ tsp ground pepper
2 tsp avocado or MCT oil
1/2 cup guacamole
12 slices bacon
Queso

Directions:
On a cutting board lay the chicken flat, season the outside with salt and pepper, spread guacamole on each of the chicken breasts, roll them and wrap each in 3 slices of bacon. Add 2 tsp Avocado or MCT Oil in a glass baking dish and bake in the oven at 400F for 20-30 minutes until cooked thoroughly. About 3-4 minutes prior to removing, turn the oven on broil to make the bacon crispy. Chicken may also be cooked on the grill over medium heat. Heat queso and use as a dipping sauce.

Keto Life on a Budget

We hear time and time again how people find it difficult to eat Keto on a budget. Of course, in a perfect world we would all eat farm to table and get back to the healthier way of living but now-a-days, that is considered “eating organic”. In all reality, it is the way things should be, but we live in a fast-paced world where people don’t take the time to think twice about where their food comes from. It may not be ideal to stick to all organic keto foods when you are eating on a budget but you can definitely make some healthier choices even when watching the bank account. We try to buy fresh over frozen and frozen over canned if it comes down to choosing vegetables and fruits.

The main things to remember when you are shopping the keto way is to limit carb intake to 20-25g, keep protein moderate and add in a high amount of good, healthy fats. We also recommend staying away from “low fat, no fat, fat-free, sugar-free, and artificial sweeteners. When in doubt, flip and check the nutrition label.

Eating keto on a budget is totally doable and just takes a bit of extra thought. Once you get the hang of things food wise, you will start adding in more recipes and you might find you actually love the keto way of eating. Preparing for a family of four, I try to think in advance about what we will have for dinner and use all the food we make but switch it up a bit each time we eat it. If we have grilled chicken one night we will have it with veggies, then the next night we may add it to a salad and the third night (if it makes it that far, a chicken veggie soup. Changing up the recipe to a staple really helps break up the monotony of eating the same things all the time.

We have learned a few helpful tips for eating keto on a budget and thought it might be helpful to others.

3 Tips for Eating Keto on a Budget
1. Online Grocery shopping and pick-up
Save time and money using the click list at your local grocery store. Places such as, Kroger, Walmart, and King Soopers will deliver your groceries after you place an order online. You can select a convenient pick-up time, avoid impulse buys of junk you don’t need to bring home, and be selective about your keto purchases to get the most bang for your buck. You can also put some thought into planning out your meals for the week.

2. Use Coupons
Whether you are in the store shopping or choose to do online grocery shopping you can utilize coupons to help cut some of the expense. Many online grocers allow you to click coupons while you are adding items to your cart if they meet the criteria. Not only does it save me the hassle of trying to find a coupon at checkout, but I can also apply it immediately to the items in my cart and not have to worry about it being expired or misplaced. Money in my pocket! Genius!

3. Buy in Bulk 
When you buy in bulk and plan for the week you are less likely to overspend. Buying in bulk also allows you to cook up a bunch of goodness at once and then reheat leftovers the next day or two, which keeps you from grabbing something on the run that won’t help you along on your keto way. You will also spend less and get more for your money when you buy in bulk, rather than spending less on a smaller portion and having to buy it sooner because you ran out. You can compare weight and see what is the best bargain. We especially splurge a little on things we know we eat a lot of, i.e. bacon and save elsewhere on things we might only occasionally eat.

Keep in mind we already have some keto staples in our pantry.
We keep MCT Oil, coconut oil, chicken bone broth, grass-fed butter, and Pink Himalayan Salt. You can see our click list shopping haul here:

Our Grocery Click List for a week
Strawberries
Frozen Raspberries
Lemons (for lemon water)
Almond butter
Avocados
Asparagus
Baby Portabellos
Whole Portabello Caps
Brocolli
Cauliflower
Folgers Coffee (pairs great with our Keto Kreme)
Baby Spinach
Frozen or Fresh Green Beans
Ground Beef
Heritage Farm cooked ham
St. Louis Style Pork Ribs
Turkey breast
Bag of Chicken Breasts
Sausage Patties
Smoked Bacon
Shrimp
Pepperoni
Pork Rinds
Cut Okra
Mozzarella
American Cheese
Cage Free Eggs
Almond or Coconut Almond Milk (carrageenan free)

 

Hope this helps! Enjoy!

What are Macros?🥩🥜🥑

What is a Macronutrient?

Keto-Macronutrients

If you have Googled the ketogenic diet you have most likely come across the term macronutrients. You are probably like many other people trying to find your way through all the details and wondering what the heck a macro is and why you need to track them. Macronutrients are the building blocks of nutrition. They are the compounds in food in which we get the bulk calorie intake from to create the body’s energy. Macronutrients include carbs, proteins, and fats. You see macros in all foods, measured in grams on the nutrition label.

Keto-Macros-Carbloaded
Carb Loaded
The typical American diet has an abundance of carbs and unhealthy fats. Many people are carb loaded, meaning they follow the modern day diet that is made up of mostly carbs that are converted into glucose. The energy from glucose is not sustainable and short lived. Think of when you have a breakfast consisting of toast or biscuits. Within an hour or two hunger creeps in again and energy levels crash making your body feel like it needs more food to boost energy levels back up. This is why it is so important to start your day off with brain fuel (think healthy fats and protein) instead of sugary, starchy foods. You will want to track each macro to find a good balance for your body but for many people tracking carb count is the most important because getting too many carbs can quickly kick you out of ketosis. Also making sure your carb intake comes from vegetables, nuts and seeds, and a small amount of certain fruits(berries) is important.

A Cleaner Fuel Source
When following the Ketogenic Diet the body is running on a much cleaner fuel source that allows for sustained energy and satiety. After reaching a state of ketosis the body begins to burn fat for fuel and makes the switch from burning glucose to burning ketones.  Ketones are the fuel our bodies were designed to burn. When a person is using ketones as a fuel source, adjusting macronutrient portions is crucial to staying in ketosis.

Ideally, tracking your carb count is most important. If losing weight is the goal, keeping your carb count low is essential. Typically one should maintain 5-10% of calories from net carbs. Keeping carb counts under 20-30 grams of net carbs (grams of carbs minus grams of fiber); 15-30% of calories from protein; and 60-75% of calories from wholesome, healthy fats is a good rule of thumb. In general, daily carb intake can vary for individuals from 20-100 grams to maintain ketosis. For the majority of people experiencing ketosis, daily allowance is limited to 20-50 grams of net carbs.

Individual Basis
With that being said, macronutrient intake is not exact and every person is different. There are some factors that can change your macro intake, including age, gender, and weight. This means that everyone is different and it is individually based. One person might be able to maintain ketosis with 30% protein, 60% fat, and 10% carbs while another person has to stick to 5% carbs, 25% protein, and 70% fat. You will have to determine which one you are with a little bit of monitoring. Give yourself a baseline to start and then adjust accordingly as you learn what works for you.

Tracking Food, Exercise, and Macros
There are apps available to help track macros to figure out the ideal route for each individual. You can also use tools like FitBit and My Fitness Pal to track your food intake and macros along with exercise and other things. These are great resources that will allow you to stay on track with the ketogenic lifestyle. As you get more consistent with tracking your daily eating habits and exercise you will find this lifestyle can help you achieve your health goals.

 

brain on ketones                                                               Photo Credit: Pruvit
Fourth Macronutrient
Could exogenous ketones be the fourth macronutrient? Previously ketones were only produced endogenously or inside the body. Enter exogenous ketones to the market. Now consumers are able to ingest ketones which provides another sustainable energy source to the body. Continuous research into this energy source points to exogenous ketones being a possible fourth macronutrient. “I see ketones as a fourth macronutrient. You have fats, proteins, and carbohydrates from foods. But ketones are an energy containing molecule.”- Dominic P. D’Agostino, PH.D., Associate Professor, University of South Florida.

 

Read the Nutrition Label
Once you’ve got a personal baseline, start taking a look at the nutrition labels of all the foods you are intaking each day. Keeping a written record via your phone or a notepad can be extremely helpful throughout your keto journey to make adjustments when necessary and keep you on track toward your goals.

 

 

 

Disclaimer: We are not medical professionals and do recommend checking with your physician if you are making dietary changes or have a health condition.

Top 5 Keto Fast Food Hacks

Eating on the Run
Let’s face it. Everyone is on the run these days and many people find they fall off the wagon when they eat on the run. The good news is, many restaurants now have low carb options and there are simple ways of adjusting what you are eating.

If you’re like me when you go out to eat, you feel like you’ve failed before you even get into the restaurant. There is bread everywhere! On chicken, with salad, it’s fried on a side, or already at your table for an appetizer. And the sugar. Oh the sugar. They sneak it in wherever they can. Fortunately, restaurants offer some good low-carb options.  In addition, most meals can easily be modified for a low-carb lifestyle.  

Here’s a sure fire game plan to kick those carbs aside while out and about on the town.

  1. Eliminate the starch
    Basically anything white you’ll want to steer clear of. Give bread the boot. Push out the pasta. Pass on the potatoes. Reject the rice. Keep temptation at bay by ordering your meal without the starchy sides. When ordering an entrée, most restaurants will substitute a salad or extra veggies for the starch. Salad is always a great option for more fiber intake. More greens please! Choose broiled, roasted, or grilled chicken over battered or breaded. If they don’t have the option, you can peel off the skin to take off some of the carbs.  When that sandwich or burger is calling your name, you can always ask them to hold the bun and substitute it for a lettuce wrap instead. Or take off the bun and eat it with a fork. This is one of the best options in most cases. If by chance, they won’t substitute an item, you can choose to eliminate the unwanted food.
  2. Add healthy fat
    Restaurant meals can be low in fat; therefore, making it hard to feel satisfied without eating carbs. This too can be solved. It’s all in the condiments, and not the ones loaded with sugar!

    Butta. Ask for extra butter and melt it on veggies or meat. Request olive oil and vinegar dressing and drizzle the oil liberally on salads and your meal. Be careful with sauces and dressings. They can be packed full of sugar and it’s where most of the carbs are sneakily hiding, ready to knock you out of ketosis. Some sauces, like Béarnaise sauce, contain mostly fat. Others, like ketchup, contain mostly carbs. Gravies can go either way. Stick to fatty and low carb sauces. Always use a vinaigrette for your salads. If you are unsure about the sauce, ask about the ingredients and avoid it if it contains sugar or flour. You can also ask for the sauce on the side so you can decide how much to add to your meal. Adding some avocado or bacon on the side will provide additional fats as well.

  3. Choose drinks with care
    Perfect drinks are water, sparkling water, unsweetened tea, or black coffee. If you choose to add an alcoholic beverage, champagne, dry wine, light beer, or spirits – straight or with club soda – are awesome low-carb choices.
  4. Stick to simple ingredients
    Stick to mainly meats, cheeses, and veggies. Many restaurants and fast food places add extra sugars and carbs in their ingredients. You can steer clear of the unknown or look online. Many restaurants list nutritional information there.
  5. Rethink dessert
    Really? Still hungry? If your stomach is still feeling deprived and you feel you need more food, try a cheese plate or a berry plate with heavy cream. Sometimes just cream or butter in your coffee is enough to satisfy.  Get creative if necessary. When the menu just isn’t cutting it, feel free to improvise. Maybe piece together different items in an la carte or order a couple appetizers with a salad.

    Being mindful of what you are eating makes all the difference in the world. Make better choices of the options you have while eating out and it will pay off. Before you know it, you will be a pro at what is keto friendly and what to steer clear of.

Ketogenic Diet Grocery List

 

Grocery List.png

One of the first questions we find people asking right after they make the decision to start the ketogenic diet is, “What should I eat?” We covered the basic macros in our “Ketogenic Diet 101” post that went over the foods you should eat. In this post we will dive into our suggested grocery list for your first time to the store shopping keto.

Using This List

Our grocery list below will serve as a guide for your trips to the store. We will list out a variety of different options that you can use to properly outline your macros. We organize everything by food group making it easier for you while you’re in the store. As you read over this list feel free to mark anything off you don’t plan on buying. From our experience, we definitely suggest not buying more food than you or your family can consume in a week. This allows you to buy more fresh foods without the worry they will spoil and be thrown out. Although all the food on this list is “keto-friendly” it’s important to note that all foods are not created equal. Even though foods are keto it doesn’t mean you can indulge everyday.

Meats/Proteins

When picking out meats for the keto lifestyle it’s important to emphasize quality over quantity. Personally, I like to suggest people stay towards high quality white meats more often than red meats. Since the goal is to keep your fat content high and your proteins moderate you need to ensure all your meats are high-quality, healthy, and full of nutrients. The best choices would be grass-fed or pasture raised beef, bison, and lamb. When looking at fish I always recommend wild caught instead of farmed. Properly raised pork and chicken are harder to find for a good price, so you might end up limiting these more unless your budget allows more frequency.

Oils and Fats

For most people learning about healthy oils can be one of the best tools in the keto arsenal. They are absolutely great for baking and cooking but it’s important to keep an eye on amounts you are using at first, since both the fat content and carb count can add up quickly with small serving sizes.

Vegetables and Fruits

Ultimately, on the keto diet, the majority of your carb intake should come from vegetables. You will want to get creative with different recipes, as items in this section should be eaten regularly to ensure your body is getting the proper nutrition and fiber.

Low-carb veggies should be eaten at almost every meal. Fruits need to be more of a treat for the most part. The only exception to this would be avocados, which technically are a fruit and are one of the best sources for “good fat.”

Baking Supplies and Sweeteners

It goes without saying that you should pick low carb flours and sweetners vs the normal versions. However, you’ll want to limit this in general since they don’t contain as much nutrition as whole food keto options.

 

 

 

MEATS/PROTEINS

Beef (fattier cuts)

  • Steak
  • Prime rib
  • Veal
  • Roast beef
  • Baby back ribs
  • Ground beef
  • Corned beef
  • Hamburger
  • Stew meats

Organ meats

  • Heart
  • Liver
  • Tongue
  • Kidney
  • Offal

Other

  • Bison
  • Lamb
  • Goat

Seafood

  • Tuna
  • Salmon
  • Catfish
  • Trout
  • Halibut
  • Mackerel
  • Mahi-mahi
  • Cod
  • Bass
  • Anchovies
  • Orange roughy
  • Sardines
  • Haddock
  • Tilapia
  • Clams
  • Oysters
  • Mussels
  • Crab (make sure it’s the real thing—not imitation)
  • Lobster
  • Scallops
  • Shrimp

Poultry

  • Duck
  • Chicken (leg, thigh, wings, breasts, whole, or ground)
  • Quail
  • Turkey (leg, breast, whole, or ground)
  • Wild game
  • Cornish hen
  • Chicken broth
  • Turkey bacon
  • Turkey sausage

Deli meats

  • Cold cuts
  • Salami
  • Pepperoni
  • Prosciutto

Pork

  • Tenderloin
  • Pork loin
  • Ham
  • Pork chops
  • Bacon
  • Ground pork

DAIRY PRODUCTS

  • Full-fat Greek yogurt
  • Heavy creams (preferably raw)
  • Kefir
  • Full-Fat Sour cream
  • Mayonnaise
  • Butter (grass-fed)
  • Ghee
  • Whole milk (preferably raw)

Cheeses

  • Parmesan
  • Swiss
  • Feta
  • Cheddar
  • Brie
  • Monterrey jack
  • Mozzarella
  • Colby
  • Goat cheese
  • Bleu cheese
  • Cottage cheese
  • Cream cheese
  • String cheese

HEALTHY OILS AND FATS

Oils

  • Coconut oil
  • Olive oil
  • Avocado oil
  • MCT oil

Nuts/seeds

  • Almonds (or almond butter)
  • Macadamias
  • Hazelnuts
  • Pecans
  • Pistachios
  • Walnuts
  • Sesame seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Flax seeds
  • Chia seeds

Other fats

  • Cocoa butter
  • Coconut butter
  • Bacon fat
  • Duck fat

KETO VEGETABLES

  • Leafy greens
  • Kale
  • Spinach
  • Swiss chard
  • Bok choy
  • Romaine lettuce
  • Iceberg lettuce
  • Radicchio
  • Brussels sprouts
  • Bean sprouts
  • Broccoli
  • Garlic
  • Onions
  • Bell peppers
  • Asparagus
  • Kohlrabi
  • Celery
  • Cucumber
  • White mushrooms
  • Portobello mushrooms
  • Black olives
  • Green olives
  • Zucchini
  • Spaghetti squash
  • Yellow squash
  • Snow peas
  • Okra
  • Leeks
  • Cauliflower
  • Artichokes
  • Cabbage

FERMENTED FOODS

  • Sauerkraut (no added sugars)
  • Kimchi
  • Natto
  • Pickles
  • Salsa (sugar-free)
  • Kefir

KETO FRUITS

  • Avocados
  • Strawberries
  • Blueberries
  • Raspberries
  • Cherries
  • Cranberries
  • Mulberries

BAKING SUPPLIES

  • Coconut flour
  • Almond flour
  • Coconut flakes
  • Cocoa powder
  • Sea salt
  • Baking soda
  • Vanilla

SWEETENERS

  • Erythritol
  • Xylitol
  • Pure stevia powder
  • Pure stevia drops
  • Monk fruit
  • Mannitol

CONDIMENTS

  • Yellow mustard
  • Brown mustard
  • Soy sauce or coconut aminos
  • Sugar-free ketchup
  • Mayonnaise
  • Horseradish
  • Hot sauce
  • Low-carb salsa
  • Worcestershire sauce
  • No- or very-low-sugar high-fat salad dressings, such as Ranch or blue cheese
  • Lemon juice
  • Lime juice
  • Sugar-free syrup

SPICES AND HERBS

  • Basil
  • Oregano
  • Parsley
  • Rosemary
  • Thyme
  • Cilantro
  • Cayenne pepper
  • Chili powder
  • Cumin
  • Cinnamon
  • Nutmeg
  • Salt and pepper

DRINKS/LIQUIDS

  • Raw milk
  • Coconut milk (unsweetened)
  • Unsweetened almond milk- carrageenan free
  • Cashew milk (unsweetened)
  • Unsweetened tea or coffee
  • Heavy creamer (sugar-free)

Summary

Making sure to have an outlined list is crucial in saving yourself time and money. It’s important to have a plan for the meals that you will make each week. With the right groceries in the pantry, you will be more apt to stay on track and be successful.

 

 

Ketogenic Diet 101

Keto Diet 101
You are here because you are ready for a change, you have exhausted many efforts and came up wanting. You are the mom or dad wanting more time and energy with your children. You are the person wanting to feel better in their clothes. You are tired of feeling like there is nothing more to life than working and sleeping.

You heard someone, somewhere, say their life has changed drastically because they are doing this low carb thing. You have tons of questions and are looking for where to begin. Look no further! We are here to make your new lifestyle transition smooth and easy. Now let’s get started!

Why is this diet transforming into a lifestyle and movement that is working for so many people? The answer is simple… it gets us back to our “native state” which is proven with the latest scientific research. What is our native state? Back in the days of the caveman, humans hunted and gathered their kill and what they ate off the land would allow them to thrive, with sustained energy for long periods of time until their next meal was found.

Small Daily Changes 
Some people take an all or nothing approach to the ketogenic diet. If you are one of the 5% of the world that can take a massively strict approach and not fail… go on with your bad self! For the rest of the population, I suggest making small changes to your eating habits over time to make a big impact. We didn’t get radical and throw out everything in our pantry when beginning the keto lifestyle. We started with taking the bun off our burger when eating fast food, having our coffee black without the added artificial sugars, and cutting out soda. That lead to cooking with grass fed butter, using zuchinni in place of noodles, and adding mct oil to our coffee. Gradually our family adapted this way of eating and our children even got on board.

Macronutrients
When I heard someone say, “eat fat to burn fat” I thought they were crazy. Unbeknownst to me, they were right! The typical American diet has an abundance of carbs and unhealthy fats. Many people are carb loaded, meaning their diet is made up of mostly carbs that are converted into glucose. The energy from glucose is not sustainable and short lived. Think of when you have a breakfast consisting of toast or cereal. Within a couple hours hunger creeps in again and energy levels crash. When following the Ketogenic Diet the body transitions from running on glucose to burning fat, which breaks down into ketones. Once your body is producing ketones from fat this is the  metobolic process called ketosis. Ketones are a much cleaner fuel source that allow for sustained energy and satiety. In order to get in and stay in a state of ketosis, carb intake must be low. Macronutrients are the compounds in food in which we get the bulk of our calories from to create the body’s energy. They include carbs, proteins, and fats. Typically one should maintain 5-10% of calories from carbs. Keeping carb counts under 20-30 grams of net carbs (grams of carbs minus grams of fiber) is a good start; 15-30% of calories from protein; and 60-75% of calories from wholesome, healthy fats.                                                                        
With that being said, macronutrient intake is not exact and every person is different, meaning, one person can maintain ketosis with 30% protein, 60% fat, and 10% carbs while another person has to stick to 5% carbs, 25% protein, and 70% fat. There are apps available to help track macros to figure out the ideal route for each individual. You can access a keto calculator here.

Suggested Foods
At a high level, to understand what to eat, here is a suggested food list.
Keto-Food-List-1.jpgCritical Tips to Stay in Ketosis
When following a ketogenic diet there are some critical tips to follow to stay in a state of ketosis.

1. Stay Hydrated
2. Practice Intermittent Fasting
3. Consume Enough Good Salts
4. Get Regular Exercise
5. Improve Your Bowel Motility
6. Don’t Eat Too Much Protein
7. Choose Carbs Wisely
8. Use MCT Oil When Possible
9. Keep Stress Down
10. Improve Your Sleep
You can find the full break down here.

I hope this intro has helped to get you started. Here are a couple more links I recommend checking out to get a jump start. Keto Diet App, Ruled Me.

 

 

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