Glam Health Keto Series 1: Introduction
This is is the first part of a five part KETO series.
Keto, Keto, Keto everyone is doing the ketogenic diet right? Well if you haven't jumped on the keto bandwagon you should! What is the ketogenic diet you ask? It is a Low carb, High fat, Moderate protein diet. Not to be confused with Atkins which is only a low carb diet. The goal on the ketogenic diet is to get into a state of ketosis which in a more simple term; converting your body to burn fat for fuel instead of carbs. Crazy right? ...keep reading. When I first heard about this diet from my husband, I was totally against it. I didn't understand how eating things like butter and bacon could help you lose weight and be healthy? I decided educate myself, do some of my own research and read a book called "Keto Clarity" by Jimmy Moore and Eric C Westman, MD. I took my time a listened to the audio book from beginning to end.... my mind was blown.... I've been doing it all wrong! No wonder it was always so hard for me to lose weight and maintain. We are taught to eat 5 times a day even when we are not hungry to put more money into these food industries. On keto you ONLY EAT WHEN YOU ARE HUNGRY. Makes sense right? "For thousands of years humans went into a state of ketosis every winter during the hunter and gatherer era." Ketosis is said to be a more natural physical state for humans compared to eating every few hours and causing constant insulin spikes which causes WEIGHT GAIN.
With all this new found knowledge I decided to give keto a try. I went to CVS and bought ketone testing strips. Ketone testing strips work by measuring the ketone levels in your urine. This is very important because this tells you whether you are in ketosis or not. Next, (this step is optional... but its what works FOR ME) I did a water fast for 4 days. I only drank water and black coffee for 4 days.... was it hard? Kind of... but by day 2 I got my second wind and actually felt ok. By the end of day 3 my body had burned through all the sugar and carbs for fuel and I was officially in ketosis!! Day 4 was a breeze and I actually could have went longer. The first thing I consumed after my fast was 16 oz of water mixed with 2 tablespoons of apple cider vinegar. I ate eggs prepared with GRASS FED butter, bacon, spinach and an avocado. I drank lots and lots of water. I will post my macros and meal plan in part 2 and 3 of this keto series. Stay tuned! After my first meal of being in Ketosis, I tested my urine ketone levels and I was at moderate level. After 2 weeks of consistently doing keto I lost 7lbs but I looked much smaller and felt energized. My energy level was AMAZING, I never crashed after my meals and had no problems waking up or going to sleep. I started doing more weight lifting and cardio and lost another 8 lbs. Exercise during keto will be in part 5 of this series (you will love it). By week 4 I hit a plateau and wasn't losing anymore weight. Thats when I started intermittent fasting! I LOOOOOOVE intermittent fasting.
Intermittent fasting is not a diet, it's a pattern of eating. It's a way of scheduling your meals so that you get the most out of them. Ok, so first lets talk about fed vs. fasting. Your body is in the fed state as soon as you are done eating. It is when your body is digesting and absorbing the food you just consumed. The fed state last for about three to five hours. In the fed state, it is diffucult for your body to burn fat because your insulin levels are high. At about 12 hours post meal your body finally enters the fasted state. It is much easier for your body to burn fat in the fasted state because your insulin levels are low. When you're in the fasted state your body can burn fat that has been inaccessible during the fed state. Intermittent fasting has been a key component for me. I love it because my day isn't consumed with what am I going to eat? What am I going to pack for lunch? What am I going to cook? My day is so much more simple when it is not revolved around food. It is so empowering! You don't have to worry about calories but I am sure to hit my macros. In series part 4, I will give you my detailed intermittent fast schedule...
RECAP: When doing KETO remember to Keep Carbs Low. Eat More Fat. Test ketones often. Over doing protein is bad. Many people mess up and eat way to much protein. Since protein cannot be stored in the body, the body converts it into glucose. So be careful.
Stay Tuned for Keto series part 2 calculating Macros.
Tired all the time