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Making a Lifestyle Change

keto-diet-what-is-it

Surely by now you have heard about the low carb, moderate protein and high fat diet that is so popular.  I mean… it’s been around for a long time, but it is in the spotlight at the moment because it is working for so many people. All the famous actors are doing it, it’s working for them and they’re looking amazing. I have some great friends doing it as well and feeling better than ever before.

It has brought me to a point of some serious research. I wanted to know more. I wanted to know why it works so well. I wanted to know what you were allowed/not allowed to eat.  Mainly, I wanted to know if it was something I’d be able to maintain as a lifestyle. I’m ready to make a lifestyle change and be at a healthy weight.

Who’s with me?

Are you so sick of losing, then gaining it all back? Plus 10? I know I am.

After many hours of researching and taking notes, I’ve decided to go all in. And I’d love for you to join me if you think it’s a fit for you as well.

But first, let me fill you in on some information about the Ketogenic diet. It really helps jumping into something if you’re well-informed.

It really makes sense to me.

keto diet pie chart

This is the breakdown of the Ketogenic diet in a nutshell.

By eating a low carb diet, you will have proper nourishment from whole foods and your body can continue burning fat for fuel. And who doesn’t want to use your fat as fuel to lose some unwanted pounds?

When our bodies are in that fat burning state, it is called “ketosis”, thus the “keto” or “ketogenic” diet.  Your body at this time (in a state of ketosis) breaks down fat molecules into ketones to provide energy. You cannot achieve ketosis with a high carb intake.  Essentially, our goal is ketosis.

If you’re taking in too many carbs, you’ll instead be in “glycolysis”. This is where carbs are burnt for energy. Your body will use those carbs for energy and will never have the chance to get to the fat. This just means that your fat stays right where it is… and grows there too.

What is it exactly that will put your body into ketosis?

Reducing your carb intake as drastically as is necessary to put your body into ketosis will naturally reduce your insulin resistance. This is a HUGE benefit of putting your body in a ketogenic state.

Add some exercise and it’s even better. Although I am reading many different statements saying weight loss is possible without much exercise.

When your body is in a ketogenic state, you no longer have cravings or get hungry unless you should be. Your body only wants food when it’s required for nourishment. Naturally you won’t intake nearly the calories because of the natural appetite-suppressing state your body is in so you will lose weight even faster.

The one thing I’ve learned thru all of my research is that you are destined to get the keto flu during the first little part of your diet change. Aches and pains and flu-like symptoms occur while you are breaking away from your addictions, namely sugar and carbs.

I hear that by making sure you take in the proper amount of electrolytes, you can help correct and sometimes even avoid these issues. Also, during this time, the caloric count isn’t as important as just making sure you are eating very low carb and high fat foods. Whole foods.

Many pros of the keto diet suggest drinking chicken broth when you are having symptoms of the keto flu. And salt your food.  I have been lucky enough not to get the keto flu. I have actually felt amazing since day 1.

Most people losing weight on the keto diet look more fit naturally because the weight loss doesn’t affect muscle. You lose the fat but you keep your muscle. Doesn’t this sound better all the time?

 

 

keto food pyramid

These foods are suggested on your diet:

  • Red Meats– Beef, Goat, Lamb, Venison, Veal
  • White Meats– Pork
  • Poultry– Turkey, Chicken, Wild Chickens (grouse, pheasants, etc)
  • Fish– Pretty much all fish
  • Fruits– Berries and avocado
  • Vegetables– I think all GREEN vegetables are good choices. Stay away from starchy vegetables.
  • Nuts & Seeds– Almonds, pumpkin seeds, walnuts, pecans, sunflower seeds, etc.
  • Dairy Products– Cheese, yogurt (Greek is best), sour cream, heavy cream. Full fat. Avoid any lowfat or fat free dairy products.
  • Fats & Oils– Peanut Butter, Other nut butters, flaxseed oil, avocado oil, EVOO, almond oil, BUTTER.
  • Eggs

 

Do your very best to avoid these foods:

  • Grains– Wheat, oats, corn, barley and rye. This includes most breads and pastas.
  • Artificial Sweeteners– sucralose, equal, aspartame, Splenda, etc…
  • Processed Foods– everything processed, avoid it!
  • Low-fat products– stay away from pre-packaged low-fat meals, drinks, diet sodas, etc.

 

You do need to keep hydrated and it is very important to drink your water!!

drink water

(I love the little flavor packets you put in water but do my best to avoid them after realizing they have carbs in them!)

A LCHF (low carb high fat) diet reduces your hunger greatly. This makes it so much easier to not snack throughout the day. I have found myself forgetting to eat because I am simply not hungry. However, if you do get hungry between meals, it generally means you need to add more fat to your meals. Instead of counting carbs, eat until you’re satisfied.

There are also many health benefits of this lifestyle change and so many people are seeing life-altering benefits! I am not a doctor. I am not a nutritionist. I’m not claiming to be. I’m just passing on the information that I am reading. Please be sure to talk to your doctor before starting any diet or exercise regimen.

Ketogenic-Diet-NIH-FB-Square

Don’t fear fat…. Fat is our friend now!  Make sure to keep it to the healthy fats!

I know…. I keep going on and on but I am trying to give you all the information I have so that you are well informed if you decide to take the plunge with me. Just bear with me for a few more minutes.  There are just a few more tips I’d like to share to help you with this lifestyle transition.

I keep my carbs at or below 20 g per day. By eating LCHF Whole foods, this is pretty simple. I’ve been seriously shocked!

There are so many different apps for your phones or tables to help you track your carb intake. I suggest getting one of these and keeping track of your carbs. The app with this little pig is the one I use and I love it!

keto app

Mine keeps track of proteins, fats, carbs and calories. I don’t pay attention to any counts other than the carb counts for now. But as long as my carb counts are where they’re at, the other counts have been just fine.

Also… there are so many good reads on the internet.  Use them all to your advantage. And Pinterest is a fantastic place to find additional information and recipes for the keto diet.

There are so many different ways to track ketosis.  I have ordered these ketone strips off Amazon.  They are like $7.50 for 125 strips. You just pee on them and you’ll know if your body is in a ketogenic state or not. I have read several places thru my research that it generally takes a couple weeks of eating LCHF to obtain ketosis. Today I am on day 5. My ketone strips should be here day 8. I will test daily and let you know when I fall into ketosis.

There are also some amazing products that help you put your body into immediate ketosis.  I have tried them. I like them. But they are pricey. So, if you can afford to add this supplement to your diet and want to lose weight even quicker, then message me and I’ll be happy to point you in the right direction.

Have I mentioned that you need to keep hydrated? It really is super important. You may also want to add a stool softener or Metamucil to your diet until your body adjusts.  All the higher fat foods may stop you up a bit. So drinking even more water should also help with this issue.

Brewing tea is great! Use sugar free sweeteners if you need to sweeten them up a little. I love Passion tea. I brew a cup. Let it cool. Pour it over ice, add a little sugar free Torani French vanilla syrup, and a splash of cream.  This is a super refreshing drink. Adds a little fat and a lot of flavor into your day. It’s my kind of treat.

If you’ve been a soda drinker, find something else to calm the soda craving. Take it from me. I LOVE my Coke! I also thought it was going to be much harder than it has been. I have drank Coke Zero & Diet Coke here and there to help with the craving. I used to drink at least a couple 44 oz Coke or Dr Pepper drinks a day. Now, if I drink it, I drink diet or Coke Zero and I’m good with the smallest cup available and there are times I can’t finish it. It really hasn’t been difficult to wean off of.

I am now doing my best to replace my Soda addiction with other drinks. I’m getting at least 200 oz of water in every day. And I’m adding teas and flavored Sparkling waters to my menu.  Always check the nutritional facts and ingredient lists. Make sure you’re not replacing carbs with more carbs.

Okay… I feel like I’ve thrown out all the information that my brain has been hoarding for this post. I’m sure as I go thru this process that I’ll have much more to add in the future.

 

Join my support group on Facebook for even more information!

https://www.facebook.com/groups/249864945486133/

**this post includes affiliate links so you are able to help me make a little extra money to keep putting towards my blog while costing nothing extra to you. Thank you for your support.**

 

Much love,

Teauna

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