The Fundamentals Of KETO...

The Fundamentals of KETO...

Keto is Primarily a LowCarbHighFAT way of eating. 

Example of Daily Consumption: Stay within Daily Macro's...

The goal is to put your body in the state of ketosis.

WHAT IS KETOSIS???

Ketosis is a natural state for the body, when it is almost completely fueled by fat. This is normal during fasting, or when on a low-carb diet, also called a keto diet.

Note: I use Keto-Calculator to keep track of my daily macros: https://keto-calculator.ankerl.com/

Keytone Monitor Strips to know when your body is in ketosis (fat burning mode). Precision Keytone Strips: https://www.amazon.com/Precision-Xtra-Blood-Ketone-Strips/dp/B00XIBK8HS/ref=sr_1_3_a_it?ie=UTF8&qid=1490467727&sr=8-3&keywords=ketone+meter+precision+xtra

Keytone/Glucose Monitor: https://www.amazon.com/Precision-Blood-Glucose-Monitoring-System/dp/B000N64MZA/ref=sr_1_2_a_it?ie=UTF8&qid=1490467727&sr=8-2&keywords=ketone+meter+precision+xtra

Also Available at your local pharmacy.

Fundamentals of Keto:

Plan your Meals in advance. (This will prevent “mistakes”) Stay prepared.

 Do not trust labels (low carb) most have hidden sugars/carbs.

 Stay hydrated at all times. Drink plenty of Water.

 Maintain Keto fat intake ratio of 60-75% of calories from protein of 5-10% of net carbs.

 Don’t limit food intake as long as you refrain from eating when you feel full. (Keto Approved foods).

 Add Electrolytes in the form of (potassium, magnesium & sodium) such as, nuts, salmon, and dark leafy greens.

Benefits of Keto:

 Keto curbs appetite, by suppressing the hunger pang Ghrelin.

 Keto diet increase HDL (Good Cholesterol) levels

You will experience Greater weight loss on the Keto plan/ a significant loss of fat due to appetite suppressing and most importantly due to ketosis (Burning fat).

 Great for diabetics and those that is suffering from PCOS, because Ketosis reduces your blood levels dramatically. (It has been confirmed that the plan has reversed type 2 diabetes).

When on a Ketogenic Diet your body reduces glycogen. When this occurs the liver will then produce keystone bodies in which will fuel the body, thus melting the FAT.

Ketogenic diet has proven to benefit by improving heart health, insulin resistance and neurological functions.

Keto Flu:

Keto Flu is the result of your body adapting to carb withdrawal.

During the 14 days following the meal plan, your body will need a MORE ELECTROLYTES.

WHY??? When converting your body from carb loading, into a state of limiting your carb intake; our bodies excrete water 5kg /electrolytes.

Keto Flu Symptoms:

Drowsiness

  Constipation.

  Hypertension. Fatigue.

 Muscle Cramps.

  Lightheaded/ Headaches.

Too prevent these symptoms from occurring, include foods that aide in eliminating the symptoms.

A lack of potassium, magnesium, and sodium can cause constipation, muscle cramps, fatigue, skin problems, hypertension, and cardiac arrhythmia. Food sources to include in your diet are Nuts, Dark leafy green veggies, Avocado, Salmon, Mushrooms, Artichokes, Spinach, Cacao, Bacon, and Broth and Yes Salt.

ACCEPTABLE KETO FOOD: (List Above.)

PROTIEN: CHICKEN. BEEF. LAMB. PORK. VEAL. SAUSAGES.TURKEY. SEAFOOD SHRIMP. SALMON. SCALLOPS. COD. TUNA. TOFU. LOBSTER. TROUT. OYSTERS. MUSSELS, CRAB. HALIBUT. SARDINES. MACKERAL. DELI MEATS (GLUTEN FREE) EGGS. ALMONDS. PEANUT BUTTER. PECANS. WALNUTS. CHAI SEEDS. NUTS. 

 SUGAR SUBSTITUTES: 

STEVIA, MONK FRUIT. ERYTHRITOL. CACOA POWDER.

VEGTABLES & FRUITS: 

BROCCOLI. SPINACH. BRUSSELS. BELL PEPPERS. CAULIFLOWER. ZUCCHINI. BOK CHOY. MUSHROOMS. JALAPENOS. ONIONS. CELERY. LETTUCE. EGGPLANT. LEEKS. KALE. HERBS. GREEN BEANS. ASPARAGUS. KOHLRABI. JICAMA. SWISS CHARD. KIMCHI. CABBAGE. OKRA. TURNIP, COLLARD AND MUSTARD GREENS. OLIVES. CUCUMBER. TOMATOES. RADISHES. AVOCADO. BERRIES (STRAWBERRY, BLUE BERRIES, BLACK BERRIES, RASPBERRIES) LEMON. LIME. STAR FRUIT.  

 CONDIMENTS: MUSTARD. HOT SAUCE. SALSA (SUGARFREE). MARINARA SAUCE (SUGAR FREE). BBQ SAUCE (SUGAR FREE). SOY SAUCE. RED & WHITE WINE VINEGAR. THERE ARE SEVERAL SUGAR FREE CONDIMENTS, MAKE SURE THAT YOU READ THE NUTRITIONAL FACTS.

BEVERAGES: 

WATER. TEA. COFFEE. LIQUOR/DRY WINE- (MINIMUMLY).

SUGAR FREE- LEMONADE. TEA,

DAIRY. FATS. FLOUR:

BUTTER. ALMOND MILK. HEAVY CREAM. COCONUT MILK. MAYO. OLIVE OIL. COCONUT OIL. AVOCADO OIL. GHEE. YOGURT. SOUR CREAM. COTTAGE CHEESE. CHEESE (SWISS CHEESE, GOUDA, BRIE, MOZZARELLA, PARMESAN, CHEDDAR, PROVOLONE, PEPPERJACK, FETA, CREAM CHEESE, MASCARPONE, GRUYERE). 

FLOUR: COCONUT FLOUR. XANTHUM GUM. ALMOND FLOUR. MINCED PORK RINDS. GROUND FLAX MEAL. PSYLLIUM HUSK. HAZEL NUT FLOUR.

Avoid Foods:

Potatoes, Processed food/treats, Grains, Sugars, Legumes, Low-Fat foods, High-Carb Fruits, Soda/Juice and sugar loaded alcoholic beverages.

Also avoid (low carb) labeled foods, check the labels as hidden carb may present themselves. Be very AWARE.