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The Atkins diet, from the 1960’s was the first to prove that we don’t need carbs to function at a high level.
Ketosis Over Time
Many people don’t give the ketogenic diet enough time to see results. In fact, during the first couple of weeks, performance is shown to decrease. For some, especially atheletes, this would be a reason to quit.
However, if you stay with the plan, around week 3, you’ll see that performance will increase again. And in 6 to 12 weeks, performance will often be at or above where you started. Of course, the goal is to be above.
In the video above, with Stephen Phinney, MD, Ph.D, you’ll be able to review their study that proved this theory.
The Keto Diet, while often being called “a fad” has been around for more than 40 years, with succesful results by many.
Doctors often warn their clients away from the Ketogenic way of eating because they, themselves were never trained
What is a Ketone?
The liver makes two compounds from fat which are called ketones. These can be created from stored fat on the body itself, or from digestive fat from the food we eat.
Ketones are a clean fuel that can feed the brian, heart and muscles.
How ketones Help with Health
Ketones are an important signal to our body and known to help improve many diseases such as
- Type 2 Diabetes
- Heart Disease
- Inflammatory Bowel Disease (IBD)
- High Blood Pressure
This is the word that stirs fear in many and therefore has them avoiding the ketogenic lifestyle.
In fact, this term is directly related to type 1 diabetes,
In a normal,
A normal, healthy person will see blood ketones at around the .5 to the 3.0 mmol/L mark, where those with type 1 diabetes can see upwards of 20 mmol/L.
Throughout the day, these ketones can change. Immediately after eating, post workout, and early mornings will often result in lower ketone measurements.
Nutritional Ketosis is the point where you are creating a proper amount of ketones to fuel the body appropriately.
I have never reached higher than a 3.5 on a blood ketone meter even after a 3 day fast. As a general rule, I’m averaging about a 1.5 when practicing a ketogenic lifestyle. I measure my ketones with a blood meter throughout the day that tests for Beta-hydroxybutyrate (BHB), the ketone body found in blood.Keto Coach Lori Ballen
How to Get Into Ketosis
Many people will find that they are insulin resistant. This comes from years of eating the standard american diet (SAD).
Quite simply, their body stops responding to the hormone insulin. This hormone actually manages body fat metabolism.
To get into a state of ketosis, one must drop their daily carbohydrate intake to around 20-50 grams. It’s generally
- 1 Cup of Orange Juice = 26 Grams of Carbs
- 1 Medium Potato = 37 grams of Carbs
- 1 Bowl of Raisin Bran = 57 Carbs
- 1 Bowl of Spaghetti = 59 Grams of Carbs
- 1 Blueberry Muffin = 64 Grans of Carbs
When carbs are reduced to 20-50 grams per day, they amount to around 5% to 10% of your total daily caloric intake.
In the beginning, someone who struggles with this insulin resistance will have to be extremely strict (closer to the 20 grams of carbs per day) and work their way up as they heal. Once the body is healed, once could eat as many as 100-150 grams of carbohydrates in a day and remain in a state of ketosis.
Keto is Not a High Protein Diet
The Keto Diet is a low carb, moderate protein, high-fat diet. From your caloric intake only 20-30% of your foods should be derived from protein. Protein can spike insulin which is what we want to avoid on the keto diet.
Studies show that over time, those spikes in insulin with protein will be less of an issue. Many athletes choose a higher protein, lower fat way of eating, even opting for a 1:1 ration.
For those that are focused on Keto for weight loss, moderate protein is a better option, at least in the beginning.
Calorie Restriction is Optional
For many, calories won’t even be part of the conversation when discussing this new way of eating. For those that quickly adapt to the high-fat meals, getting full happens quickly. With this pattern, calorie
For those, however, that choose to eat more protein and less fat, hunger may
3-5 Servings of Non Starchy Vegetables
Getting in 3 to 5 servings of
I prefer to make one big salad every day and eat as many veggies as I can in that meal.Keto Coach Lori Ballen
These will be mostly foods that grow above ground:
- Avocado (Although technically a fruit)
- Brussel Sprouts
- Green Beans (Although a legume, and more of a rare treat)
- Bok Choy
There are a few supplements you will need to focus on while eating the ketogenic lifestyle. They are:
Lori Ballen Keto Coach
Lori Ballen is a certified Keto Coach who helps others lose weight through the ketogenic diet. After shedding 50 pounds in 6 months, she became passionate about helping others. She Created a Keto Course based on her personal experience.