What the Keto Flu is and how you can avoid it

Keto Flu and how to avoid it

If you have been researching the Ketogenic diet, you have most likely heard of the Keto Flu. Soon after switching to a low-carb way of eating, like the Ketogenic diet, many people experience a blast of flu-like symptoms. But don’t worry! It doesn’t happen to everyone and it is completely avoidable!

First and foremost, the name “Keto Flu” is a bit of a misconception. These symptoms of drowsiness, body aches, nausea, dizziness, carb cravings and irritability aren’t related to Ketones, being in Ketosis or the actual Flu at all. This is the body’s natural reaction, sort of a withdrawal, to carbohydrate restriction.

This perturbing ‘faux flu’ can be somewhat discouraging for those just starting the Keto diet. Some tend to give up and give in to carbs again to curb the symptoms, which is the complete opposite reaction necessary to stay in Ketosis.

Keto Flu and how to avoid it

Common Symptoms of Keto Flu

The Keto flu generally hits within the first couple of days of Ketosis. The body is adjusting to switching fuel types from sugar to fat, and it can vary in length and intensity.

Some of the most common symptoms of the Keto flu are:

  • Dizziness
  • Nausea
  • Brain fog
  • Irritability
  • Muscle soreness
  • Decreased focus
  • Sleep disruption; difficulty falling asleep and/or staying asleep
  • Stomachache
  • Bowel issues; diarrhea or constipation
  • Sugar cravings

Some may have no symptoms at all, and others might experience the Keto flu for a week or more. Don’t give up! It does go away once the body is fully adapted to the new fuel source, but there are also methods to help decrease the severity of symptoms.

Ways to Reduce or Avoid Keto Flu Symptoms

Don’t give the Keto flu a fighting chance! It is awful in general, but we can help eradicate and even avoid the symptoms altogether with a few simple measures and incorporating essential micro-nutrients in our daily consumption:

Keto Electrolytes

Electrolytes – This is the best defense in circumventing the Keto flu completely. Electrolytes are extremely important and should be tracked daily along with the macros (carbs, fat and protein).

Sodium: Goal 5000-7000 mg per day. The optimal source is bone broth, but if that’s not available try supplementing with bullion or sole water.

Magnesium: Goal 300-500 mg per day. The easiest way to get magnesium is from a supplement in pill form. Be careful taking magnesium citrate or magnesium stearate as they are used typically for constipation. Also, if gel caps are taken, add 1 carb to the diary.

Potassium: Goal 1000-3500 mg per day. Try to achieve this with potassium rich foods like raw spinach, avocado, mushrooms, salmon, pork tenderloin or sirloin steak. Also, salt alternatives like Lite Salt/No Salt are acceptable.

Water on Keto

Water – In the beginning of any diet there is a substantial amount of water loss. Drink water regularly throughout the day and always drink to thirst to avoid dehydration. Helpful hint: Clear urine is a sign of being well-hydrated and yellow urine indicates the need for more water.

Increase Fat Intake – Sounds crazy, but it’s true. As the transition from sugar fuel to fat fuel is happening, assist by taking in more fats to accommodate. As always, stick with Keto-approved fat sources.

Exercise – Getting light exercise at least three times a week helps with keeping muscle soreness associated with Keto flu at bay, the heart happy and increases energy and endurance.

Sleep on Keto

Sleep – To battle increased stress on the body and fatigue, make sure sleep is a priority. Good quality sleep is essential regardless, but even more so when the body is experiencing a change of this magnitude.

Up the Carbs – Obviously this is a last resort, however in some bodies a drastic decrease in carbs all at once can be traumatic. If this is the case, try eating clean carbs and decrease gradually. This will help in warding off the Keto flu symptoms and be less of a shock to the system.

After the Keto Flu

As far as dietary changes go, the Keto flu can be somewhat tough to endure. It’s important not to give up and try the remedies above to help eradicate the symptoms. It’s quite possible to even avoid them altogether if these measures are closely monitored along with macros from the very beginning.

Luckily, the Keto flu is the only downside to the Ketogenic diet. From this point forward there should be results! And not just fat loss! The Keto diet, when followed diligently, will deliver limitless energy, vanquish sugary food cravings, and increase mental sharpness.

Remember, shifting the body into Ketosis is a different experience for everyone. The more sedentary the lifestyle prior to starting the Keto diet, the more chances of developing Keto flu. For those who have a higher metabolism and workout several times a week, their symptoms might be less or even nonexistent.

Either way, keep pushing forward and stay on plan. The results will be transformational and life-changing!

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8 Keto Micronutrients That Maximize The Benefits of Keto

Keto Micronutrients Vitamins Minerals

Whether you may be on a diet or not, it’s important to provide your body the vital vitamins and nutrients (micronutrients) it needs to function effectively. It is all the more important to provide micronutrients to your body while on Keto.

Although Keto focuses on the macronutrients – carbs, fats and proteins – you also need to be very aware of your micronutrients, which are the vitamins and minerals you consume (or should be consuming)!

Those who have tried the Ketogenic diet admit to feeling lousy when they start. That’s understandable considering this diet deprives people of many foods they may have eaten regularly before. Perhaps there’s no more cake with the coffee, or ice-cream after dinner. Anyone with a sweet tooth will definitely feel some level of withdrawal symptoms!

As you begin to flush out Sodium and water from your body when you start, you can expect to feel sluggish and tired, but more than that, your new food choices may also lead to nutrient deficiencies. Don’t expect to immediately get a boost (mentally or physically) the moment you start the Ketogenic diet. While people ultimately achieve this, it may take some time before you finally reap the benefits of a Ketogenic diet.

It is also possible that your body will show some initial adverse reactions from following this diet, known to practitioners as the Keto flu. These effects will only be temporary and you can expect to enjoy the benefits of the Ketogenic diet in no time at all.

Don’t Deprive Yourself of These Keto Micronutrients

Keto Micronutrients

To maximize the benefits of going Keto, you should watch out for specific nutrients that your body may be deprived of, because of the food restrictions involved. While your Keto food choices are healthy, as they include meat, eggs, nuts, fish and vegetables, you may also need to supplement .

Here are some of the important vitamins and minerals that your body may possibly be deprived of while on the Keto diet.

Sodium

Doctors have told patients to watch their excessive Sodium intake especially those diagnosed with high blood pressure. While that is true if you consume a high carbohydrate diet, which is a diet full of sodium laden foods, it is totally different if you follow a Ketogenic diet. This is because you are now not eating foods that contain high amounts Sodium. Therefore, you need to make sure you get enough Sodium in your diet.

Athletes or people who are physically active also lose Sodium through perspiration. So they need to watch their Sodium intake closely.

Potassium

Keto Potassium

When you go on a Ketogenic diet, you will not only lose Sodium but also Potassium. You have to be careful you don’t suffer from hypokalemia or a Potassium deficiency, which can manifest in various health problems including muscular cramps, irritability, weakness and even constipation.

Athletes or physically active people should make sure they keep up their Potassium as any deficiency will not only affect their performance, but it can lead to irregular heartbeats and heart palpitation.

Magnesium

Keto Micronutrients

Getting rid of many carbohydrates in your diet can also cause a reduction in intake of the essential mineral, Magnesium. This is an important mineral your body needs. It helps in bone development and protein synthesis. It is also important in controlling your blood sugar and muscle relaxation. You can get your Magnesium from foods, such as spinach, pumpkin seeds, almonds, peanuts, and green vegetables.

Thiamin

Thiamin or Vitamin B1 plays an important role in the development of your brain and in the production of energy. A deficiency in Thiamin can also lead to a depletion in the other B vitamins such as Folic or Vitamin B9. You can get this important vitamin from sources such as chicken liver, macadamia nuts, flaxseed and asparagus.

Iron

An Iron deficiency is common among many women, however, the problem can get worse for those women who start on the Ketogenic diet. Iron is important in the formation of hemoglobin and in providing oxygen to the body’s cells. You can get good sources form Keto friendly foods, such as beef, beef and chicken livers, and spinach.

Vitamin D, Vitamin E, and Calcium

Keto Vitamins

You need not be on a Ketogenic diet to suffer from a deficiency in these vitamins and nutrients. However, a deficiency can become more serious when you restrict your carbohydrate intake. So you need to make sure you eat the foods containing these essential nutrients. These nutrients are important for various body functions and optimal health.

Remember that every time you eliminate certain foods from your diet, you may also be restricting intake of certain minerals and vitamins that your body requires daily. For best results, and to ensure that you do not suffer from the side effects of going Keto, make sure any lost nutrients are replaced, either by taking supplements, or better yet, sourcing them from targeted Keto-friendly whole foods.

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Types of Ketogenic Diets

Types of Ketogenic Diets

By now pretty much every health and fitness enthusiast and yo-yo dieter has heard about the Ketogenic diet. But did you know there are actually different types of Ketogenic diets? Originally researched, developed and used under medical supervision in children with epilepsy and other neurological disorders, the Ketogenic diet has taken the world by storm (and not without much confusion and controversy).

The human body has a hierarchy for preferred sources of energy, Carbohydrates being at the top of the list. Next in line is Fats, and then finally Proteins. Together, these three are called Macronutrients (or Macros). The current health status and reason for employing a Ketogenic diet usually dictate how much of each macronutrient is consumed; carbs, fats and protein.

The first and most important concept in the Ketogenic diet is consuming a limited number of carbs daily, usually 30 grams or less, to force the body into a state called “Ketosis”.

Understanding Ketosis

Before we go any further, let’s dig a little deeper into Ketosis and its benefits. By limiting carbohydrates, which is the body’s fuel of choice, the body responds by using fat as the next available energy source. Fatty acids also get released from the cells and transferred to the liver.

The liver turns the fatty acids into Ketones. Ketones are spectacular molecules that cross the blood-brain barrier to provide a power source to the brain in the absence of glucose.

Types of Ketogenic Diets

A carb-loaded diet is a disaster waiting to happen. Carbohydrates turn into blood sugar (glucose). Glucose is a fantastic fuel on a cellular level when it’s at normal levels. Too much glucose causes the production of insulin to regulate blood sugar levels.

Over time too much insulin production can lead to insulin resistance and problems with diabetes and metabolic syndrome.

Recap: 1) Ketosis forces the body to burn fat for fuel, 2) Ketosis aids in glucose regulation. These are key components to how each of the Ketogenic diets function and why someone would choose one over another.

Types of Ketogenic Diets

The word “diet” carries some misconception. It can either mean the kinds of foods a person habitually eats or a special course of foods/food restrictions either for weight loss or medical reasons. In the Keto-world, the word means both.

The Ketogenic diet can be either a permanent way of eating or a temporary weight loss program. The individual needs and goals of the person using the Ketogenic diet should be considered through the entire process.

Standard Ketogenic Diet (SKD)

In this version, the ratio is typically 5% carbs, 75% fat and 20% protein. The numbers for fat and protein may shift a little, but for the most part, fat is a huge part of the diet and caloric intake. This extremely popular version utilizes a super simple concept; stay at or below carb limit to remain in ketosis.

High-Protein Ketogenic Diet

Ketosis is achieved the same as in the standard ketogenic diet however in this model there is a bit more protein. A normal macronutrient ratio might look like 55-60% fat, 35-40% protein and still 5% carbs. As with the SKD, one must remain at or below the carb limit for ketosis to work its magic.

Targeted Ketogenic Diet (TKD)

Ever heard of carb-loading before a workout? This is the main idea with the targeted ketogenic diet. About 30-60 minutes prior to exercise the participant should consume anywhere from 25-50g of easily digestible carbs (the actual number depends on the individual’s needs and type of workout).

Glucose-based foods are used more efficiently than fructose-based and are usually burned completely without throwing the body out of ketosis. Post-workout meals should include plenty of protein and be less fatty. Normally fat is encouraged, however for muscle recovery and nutrient absorption, protein is a better choice here.

Cyclical Ketogenic Diet (CKD)

This one sounds a bit strange considering what we’ve just learned. CKD is geared toward bodybuilders and athletes who wish to build lean muscle mass and still maximize fat loss.

In this regimen the SKD is followed for five days before cycling into the two-day phase of carb-loading. On the first day one might have a limit of 50g of carbs. On the second day the carb count could be anywhere from 400-600g. The premise is to load up on carbs so the body is properly fueled for the next five days of grueling workouts.

The CKD should not be used as a “cheat day” for those using the standard ketogenic diet protocol. This approach is suitable only for extremely active individuals.

Restricted Ketogenic Diet

On this last version, both carbs and calories are limited and is typically supervised by medical professionals. Based on studies, cancer cells can’t use Ketones for energy and quite literally can starve to death.

As with any diet regimen or lifestyle change, one should always seek the advice of their primary care provider or health professional before beginning any of the above types of Ketogenic diets. Medical history and current state of health should be considered, as well as the person’s individual needs and goals need to be kept in mind.


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Is the Keto Diet Similar to Paleo (or Atkins) Diets?

Is the Keto Diet Similar to Paleo (or Atkins) Diets?

It’s safe to say that just about everyone pursuing weight loss goals or a healthier way of eating has heard of the Keto Diet, the Paleo Diet and the Atkins Diet. All three of them have gained popularity in the last 30 years or so and make no mistake, they are effective methods for losing weight, as well as providing a multitude of other health benefits in their own way.

The Keto and Paleo diets are commonly grouped together as they do share a great deal of qualities, however they are vastly different. From the core concept right down to the “allowed foods”, they are very different from one another. Let’s take a closer look at both the similarities and differences of both the Keto diet and Paleo diet.

Core Concept – Keto vs Paleo

Ketogenic Diet – Those enjoying a Keto lifestyle are continually counting macronutrients, specifically the incredibly low carbohydrate intake necessary to get into and remain in a state of nutritional ketosis.

When carbohydrates are limited the body naturally reverts to the next energy source in line: ketones. Stored fat releases fatty acids which are then converted into ketones in the liver. Basically, the body is a fat burning machine.

Paleo Diet – People here aren’t interested in counting macros and the seemingly daunting task of logging each and every meal to stay within a certain boundary.

The term Paleo is derived from the Paleolithic Era, the Stone Age, some 2.5 million years ago, when cavemen roamed the land hunting and gathering food. This dietary plan is all about getting back to the basics and avoiding manmade food products.

Keto vs Paleo vs Atkins

What to Eat

Ketogenic Diet – The biggest restriction with this way of eating is carbs, which should be no more than 5-10% of daily intake. Not all carbs are equal. Keto-followers are encouraged to stay within their daily allowance by eating natural carbs, such as in vegetables, and steer clear of box meals, highly processed foods, and virtually anything “white” such as potatoes, rice and breads. Grains are a no-no.

The biggest percentage of daily dietary intake should come from healthy fats found in animal protein, full fat dairy and avocados. Speaking of animal protein, keto dieters should choose organic and grass-fed meat products if possible.

Lunch meat and hot dogs are a thing of the past. Hello chicken, turkey, beef, fish and eggs. Leafy greens become a staple and starchy vegetables don’t even make it to the table.

A helpful hint: If the vegetable grows above ground, in most cases it’s a keeper.

Also, though it may be hard to believe, most fruits are incredibly high in carbohydrates. Fruits should be consumed in moderation and berries are the best choice. Nuts are in the same boat; a little goes a long way on the carb count.

And finally, as far as sweeteners go, the ketogenic diet does not advocate refined sugars or artificial sweeteners. Liquid Stevia can be used, but sparingly.

Paleo Diet – Paleo people keep it simple. That’s the key to this lifestyle in a nutshell. The categories of forbidden foods are: grains, legumes, dairy and refined sugar. The list might be short, but what does that really leave the Paleo dieter to eat? Protein. And like the ketogenic folks, choosing organic, grass-fed animal protein is always best.

The focus in Paleo is more on the food quality and digestive health than counting carbs. Nutrient-rich, high-quality foods free from chemicals and toxins are the way to go. Don’t stress about the carbs in a sweet potato or a banana. Enjoy it! Remember, the idea isn’t carb-counting; eat those vegetables, starchy ones too! A moderate amount of fruits and nuts are welcome here in Paleo-land.

Opposite those on the keto diet, dairy is on the bad foods list. Studies have shown dairy to be a direct link to digestive issues and other inflammatory conditions like arthritis and joint pain.

Another big difference is the use of Paleo-approved sweeteners. Honey, coconut sugar and dried fruits are allowed.

Atkins vs Keto

The Atkins diet is not the same as the ketogenic diet. Atkins is simply a hard limit on carbohydrate intake without concerns of food quality. This means junk food and poor fat choices are abundant.

Weight loss still occurs even with diet soft drinks and loads of bacon. The body still burns fat as it is in ketosis. But the body is also being deprived of essential minerals and nutrients found in nutritious foods.

The Verdict

Yes, the Keto diet and Paleo diet are both similar and very different. It is entirely a matter of personal goals and lifestyle as to which is the better option for any individual.

One could even combine the two or do a periodic switch. As with any diet, adding in exercise, getting plenty of good quality rest and minimizing stress are extremely beneficial for overall health and wellness.


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5 Key Health Benefits of Keto

5 Key Health Benefits of Keto

While the Ketogenic diet is most commonly associated with rapid weight loss, that’s not where it got its start, and it’s certainly not the end of the road as far as the health benefits of Keto are concerned.

There’s no denying that weight loss in itself aids in the betterment of overall health. And it brings along with it a multitude of other cardiovascular and digestive improvements. But the list doesn’t even come close to stopping there. Let’s take a look at some of the other avenues of life this incredible way of eating has a positive effect.

A Little History of Keto

Originally the Ketogenic diet was developed as a treatment option for epilepsy in children who were refractory to multiple medications. In the 1920s Dr. Russell Wilder conducted a year-long study indicating a 90% decrease in seizures in approximately 30% of patients.

As one would expect, there was a significant drop-rate in the number of patients sticking with the study, however the results were consistent at the 3-month, 6-month and one-year intervals with the remaining participants.

More recent data suggests a 50% reduction in seizures in a combined assessment of almost 20 studies with a total of 1084 patients. Both with and without the use of anticonvulsant medications, the Ketogenic diet has been effective in seizure reduction.

Because of the incredible results in epilepsy patients more research has been underway and is showing promising results in treatment of Alzheimer’s Disease and Parkinson’s Disease. The studies are indicating increased cognition and enhanced memory.

Brain Power

Keto Brain Benefits

Along the same lines, perfectly healthy individuals notice greater mental clarity, increased ability to focus, as well as better migraine control. The “why” is not quite definitive at this point, however some researchers believe the blood sugar stabilizing may be proponent.

Heart Disease Prevention

Health Benefits of Keto

With weight loss comes lowered blood pressure; that’s just common sense. Cholesterol also deserves some recognition in this way of eating. The Ketogenic diet promotes a high-fat (healthy fat) regimen with limited carbohydrates which lowers triglycerides and increases HDL (the good cholesterol).

This seems impossible since we have been sold for years that “fat” is bad and doctors have been telling patients for years to eat a low-fat, heart-healthy diet. Contrary to that theory, carbohydrates are actually a driving force behind increased triglycerides.

Women’s Health Benefits of Keto

Women's Health Benefits of Keto

Polycystic ovary syndrome comes with a whole host of symptomatology; acne, mood swings, infertility, fatigue, skin tags, and hair growth on the chest, face, back and toes. It also brings in painful and irregular menstrual cycles and the majority of those affected by PCOS have weight gain or problems losing weight.

How in the world can the Ketogenic diet help PCOS? It’s all hormonal. Increased insulin hormone and increased androgen hormone, the winning duo for a PCOS diagnosis, are a horrific combination. With the Ketogenic diet, glucose levels go down as Ketone levels go up. Lower glucose levels mean lower insulin levels.

Lower insulin levels mean the ovaries have no need to produce more androgens, the male hormone. Of course, there is a lot more science behind it, but the result is still the same: Reduction or eradication of PCOS symptoms, including infertility.

Decreased Inflammation Issues

Keto Inflammation

This category includes inflammation difficulties like arthritis, irritable bowel syndrome (IBS), acne and other skin problems. Lucky for these folks, the Ketogenic diet is profoundly anti-inflammatory.
There are a few types of Ketones produced in a nutritional Ketosis state, one of which suppresses an inflammation molecule commonly found in inflammatory processes. Because of the phenomenal link discovered with the Ketogenic diet and inflammatory relief, more research has been prompted.

Grumpy Gut

There is great news for folks with gastrointestinal problems such as gas, bloating, heartburn and acid reflux. Grains, particularly wheat, rye and barley, is a food glue helping the grain hold its shape. The Ketogenic diet is a grain-free way of eating, thus these symptoms should lessen or completely abate simply by following the plan.

Another culprit for stomach and digestive issues is sugary foods. The Ketogenic diet’s main concept is low-carb, so sugars aren’t going to be an issue for the tummy either.

While this list certainly isn’t exhaustive, it covers some pretty good ground on the health benefits of the Ketogenic diet. Improved sleep, increased energy and stamina, and improved control of diabetes are among some other health related benefits with this way of eating.

There is even strong evidence suggesting the Ketogenic diet can help fight certain cancers. As research continues and more and more people jump on the Keto bandwagon, the list continues to grow.


The Complete Guide to the Ketogenic Diet, Health Benefits of Keto

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The Keto Diet for Weight Loss – Get started on Keto today!

Keto Weight Loss

Almost everyone has heard about Keto or seen people get magical weight loss results with the Ketogenic diet (more commonly referred to as Keto). If you are wondering what exactly the Keto diet is and how you can get started on Keto, or need some tips to make sure you are doing Keto right, you have landed at the right place!

Keto Weight Loss

Of late, this low-carb way of eating is hitting all the headlines for tons of pounds shed, even though it’s actually been around for quite some time. Originally designed as a way of eating for children with epilepsy, it has grown in the last decade or so into quite the weight loss and diet phenomenon!

In the simplest of terms, the Keto diet is a low-carb style of eating which causes the body to shift into a state of ‘Ketosis’. By limiting carbs, the body has no choice but to turn to a different (and more efficient) fuel source. The main objective in the Keto diet is to switch from using glucose as a fuel source and transition over to using ketones instead.

Ketones are produced in the liver by the breakdown of fat cells. Essentially, the body is burning fat for fuel in ketosis. The human body is very brilliant designed and when given the right tools, runs like a well-oiled (remember, oil is fat) machine!

Keto Fat Burning

How to Achieve the State of Ketosis

The metabolic state of Ketosis is achieved once you get started on Keto by maintaining a daily carbohydrate intake under 20-30 grams. It’s actually really simple. It only takes 24-48 hours of low-carb eating to shift the body naturally into Ketosis.

Now that Keto is so popular, every nutrition store has a variety of ketone-enriched supplements to push the body into ketosis faster, but for the average person using Keto as a weight loss plan, these supplements (called Exogenous Ketones) are completely unnecessary and quite frankly, a waste of money.

There is another huge marketing trend towards testing whether your body is in a state of Ketosis or not. These include Keto breathalyzers, blood tests and urine strips (similar to what the nurse uses when running a urinalysis), but these have thus far been highly inaccurate and are again, unnecessary. When you get started on Keto, the body gives signals when it is first in Ketosis, and it’s very easy (and advantageous) to tune in to your body to learn about the messages it is sending you.

Here are a few of the messages or indicators:

  • Strong smelling urine
  • Bad breath (like acetone or nail polish)
  • Short-term fatigue and/or flu symptoms
  • Appetite suppression
  • Weight and Fat loss!

By allowing the body to enter Ketosis naturally, without artificial enhancements, one knows exactly what’s going in and coming out. Speaking of which, sometimes what’s coming out (at first) isn’t very regular. After all the body is used to years of eating complex carbohydrates and will naturally go through an adjustment period.

Keep in mind, more of what’s being ingested is being utilized by the body now so there’s less to evacuate. If the frequency gets concerning, please contact your health professional for advice.

Keto Poop

The Bad Foods for Keto

It’s not a long list (like many probably fear). In fact, the guidelines are really simple.

Steer clear of these food groups:

  • Sugar
  • Starchy foods
  • Grains
  • Trans-Fats
  • Fruit
  • Low-fat and Diet products

The biggest key to being successful with the Keto diet is in taking on a more natural approach to eating. The more “real” the food, the better for you. A good habit to form is reading Ingredient Labels. Many items labeled “Diet” or “Low-fat” or “Heart Healthy” are riddled with sugars and carbs to make up for the taste.

what not to eat on Keto

The Good Foods for Keto

Keto Allowed Foods

This is absolutely the best part of the Ketogenic diet! Below is a list of categories and a brief explanation of each:

  • Protein. The best of the best is organic, pasture raised and grass-fed meat, seafood and cheese.
  • Veggies. Lean towards leafy greens and veggies grown above ground. Underground veggies are typically high in carbs. Fresh or frozen, it doesn’t matter.
  • Dairy. Full-fat dairy items.
  • Fats & Oils. Always opt for a natural fat source. When necessary for cooking choose coconut, butter or olive oil.
  • Nuts and Seeds. Fatty nuts like macadamias and almonds are great in moderation.
  • Beverages. Water. If flavoring is needed use real fruit juices or flavorings using Stevia as the sweetener.

The Keto Macronutrient Ratio

Calculating the individual macronutrient ratio is based on current weight, health history and weight loss goals for that person. Macronutrients are carbohydrates, proteins and fats. Since the carb count is less than 25 grams daily, it should equal to no more than 5% of daily macronutrient intake.

There are a number of calculators available online to assist in calculating macros. Seeking the advice of a professional, like a certified nutritionist, is optimal but not always an option for some.

An individual macro ratio might be 5-10% calories from carbs, 55% calories from fats and 40% calories from protein. Depending on the caloric needs and weight loss goals, the actual grams of each macro will fluctuate. That is, except the carbs. Carbs should always be under 30 grams daily and some even go as low as 20 grams.

Keto Macros

The Reality of Keto – What the Keto Diet actually is ..

Yes, cutting back drastically on carbs for a hard-core bread and pasta eater is going to be a challenge. The good news is for most people, the carb-cravings fade away after the first couple of weeks (sometimes earlier).

And of course, the rapid and efficient weight loss becomes a driving force in continuing with this new way of eating. And that’s exactly what the Keto diet is: A new way of eating!

This isn’t for yo-yo dieters or those just wanting to lose a couple pounds by next week. The Keto diet is a lifestyle change. And it is most definitely a change for the better!


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