How to Keto

If you’ve been keeping up with this blog, you know that I’ve been in nutritional ketosis for about 50ish days. I’ve been doing great on this diet and as a result am getting a lot of email about how to do it properly 🙂 Super exciting stuff. I plan on creating a comprehensive guide for in the very near future. Until then, you can use this blog post and google to formulate your opinion about the diet 🙂

Me on Keto ❤

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Soooooooo here’s the run down 

  1. What is Nutritional Ketosis? 
    1. Nutritional ketosis is a metabolic state in which the body utilizes ketone bodies as a primary fuel the muscles and brain. Ketones are really cool Usually, we use glucose (sugar) as our primary energy source. Glucose is awesome too, except we burn through it quickly and need to replace it often. Also, when we have a surplus of glucose and other macros, we can easily store it as fat. Alternatively, the byproduct of fat metabolism (ketone bodies) are abundantly available in all people who have any extra available body fat! So cool!!! Also, the brain functions really really well in ketosis, which means you actually FEEL AWESOME even when you are in a caloric deficit (this does not happen when you are on a low fat, low cal diet)    640px-Ketone_bodies
  2. How do I get into Nutritional Ketosis? 
    1.  For most people, nutritional ketosis requires that you get less than 10% of your daily calories from carbohydrate. Generally speaking that’s less than 50g/day. Initially, this is tricky but once you get used to enjoying fats over carbs it’s totally doable.  photo-3
  3. What foods to eat?
    1. In order to feel really REALLY good while in ketosis, I recommend eating mostly low starch vegetables, fat (high omega 3 fatty acids, monounsaturated fatty acids, medium chain fatty acids), grass fed beef, wild caught fish, very high quality protein supplements, possibly a multivitamin… in that order. 
    2. There is definitely a wrong way to be in ketosis. If you are eating a bunch of processed low carb crap, you are not going to feel good. period. you might still lose weight, but in the long run it will be bad for your health. The bulk of your diet’s volume should come from veggies, clean fats should make up most of your calorie intake, protein intake should be moderate and from very high quality sources (grass fed beef, wild caught fish, super high quality protein). If you are eating protein style fast food burgers for breakfast lunch and dinner you will not succeed long term in ketosis.Baja_Crab_Stuffed_Avo
  4. How much to eat?
    1. Nutritional Ketosis is not a calorie free for all. The laws of calories in calories out still apply. The benefit of eating being in nutritional ketosis is that you feel satisfied and clear headed while being in a caloric deficit. Also, you burn fat very effectively while in ketosis, super groovy. An easy way to estimate your daily caloric needs is to multiply your lean body mass by 10. Overly simplified, but a good starting point.
    2. As far as grams of fat protein and carbs per day, it depends on your calorie intake. You should be hitting about 60-70% of your calories from fat, 10% of your calories from carbs, and 20% of your calories from protein. Notice that this is not a high protein diet. That is a common misconception about Ketogenic diets. Eating too much protein can be harmful on this diet. I’ll explain this in more detail in a future post. 
  5. Can you cheat?
    1. yes, but after you realize how crappy you feel running off glucose you most likely will not cheat often. meat-and-potatoes
  6. Exercise?
    1. During the first week or two of your Keto diet it’s a good idea to go easy on your fitness routine. You may catch a Keto cold as your body adjusts to the diet. IMG_3846
  7. Meal Frequency?
    1. This is totally up to you!! I personally like to fast until about 11 or 12 then have a big satisfying lunch. Then I may or may not eat anything else depending on how I feel. But you can eat as often or as infrequently as you would like.

 

Here is a sample of what I eat in a day : )

Upon waking (I’m up at 4 am…not hungry at that time) 

coffee with kerry gold butter and MCT oil

1 scoop of Slap Whey Isolate (can be found on my website http://www.badashtraining.com )

11am 

big salad with 2-3 avocados,4-5 cups of green leafy, vinegar or lemon, organic cheese, olives, sun dried tomatoes (what ever vegetables i feel like/ have laying around) 

5pm

bloody mary 🙂

2-4 oz grass fed beef

steamed veggies 

I supplement an omega 3 fatty acid, calcium, ALA, and a multivitamin. 

I feel absolutely amazing…every single day. 

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