Well, it’s all about what you eat and how much you eat of each macronutrient (also known as “macros”).
There are three types of macronutrients in the human diet: fats, proteins,and carbohydrates. On the ketogenic diet, your daily macronutrient breakdown should be as follows:
75% healthy fats
20% quality protein
5% carbohydrates
It’s true—approximately 75 percent of what you eat each day will come from fat. Fat is actually the most essential macronutrient that the body needs. You need fat to live. It keeps you feeling full and satisfied, prevents cravings, and is 100 percent necessary for you to get into ketosis.
When following this macronutrient ratio, you can get into ketosis within two to seven days, depending on your current glycogen supply, body type, and activity level. This means you can start reaping the amazing benefits of ketosis in as little as one week!
A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.
When you eat something high in carbs, your body will produce glucose and insulin.
• Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
• Insulin is produced to process the glucose in your bloodstream by taking it around the body.
Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored.
Typically, on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn fat as the primary energy source.
What is a net Carb?
Starting a Ketogenic lifestyle means you will need to learn how to read a food label, specifically how to find a NET CARB.
Some experts will suggest you count TOTAL carbs which is fine if that’s what you would like to do, however it is easier to count net carbs and the method I suggest (you can do this however you prefer though),
If you are counting TOTAL CARBS it is recommended you stay below 50 total grams per day.If you are counting NET CARBS it is recommended you stay below 30 Net Carb grams per day.
Although every body is different these are a general suggestions.
You take TOTAL CARBS and subtract DIETARY FIBER and SUGAR ALCOHOLS to get NET CARBS. Since dietary fiber doesn’t impact your blood sugar it isn’t counted towards your carb count!
What is Ketosis:
The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones” This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.
Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose… or ketones.
On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose fat, but there are also other less obvious benefits, like for example less hunger and a steady supply of energy.
When the body produces ketones it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but obviously it’s not possible to fast forever.
A ketogenic diet, on the other hand, can be eaten indefinitely and also results in ketosis. It has many of the benefits of fasting – including fat loss.
To get into ketosis you need low levels of the fat-storing hormone insulin. The most important way to do that is to eat a strict low-carb diet, also called a ketogenic diet.
How do you know you’re in ketosis?
It’s possible to measure it by testing urine, blood or breath samples.
But there are also other telltale signs, that requires no testing:
1. Dry mouth – Unless you drink enough and get enough electrolytes, like salt, you may feel a dry mouth.
2. Increased thirst – Take Electrolytes. Make sure you have enough sodium, potassium, and magnesium in your body. These three minerals are vital to keeping you healthy. Insufficient amounts of vitamins and minerals can make you experience cravings, fatigue, sleep disorders, and mood imbalances, so make sure to pay attention to all of your body’s needs. Try a cup of bouillon or two daily, plus as much water as you need. Recommend amount of water is half you body weight in ounces.
3. Increased urination – Another ketone body, acetoacetate, can end up in the urine. This makes it possible to test for ketosis using urine strips in the beginning stages if the Keto lifestyle. Blood meters are the most accurate. It also – at least when starting out – can result in having to go to the bathroom more often. This is the main cause of the increased thirst (above).
4. Keto breath – This is due to a ketone body called acetone escaping via our breath. It can make a person’s breath smell “fruity”, or like nail polish remover. This smell can sometimes also be felt from sweat, when working out. It’s often temporary.
Other, less specific but more positive signs include:
1. Reduced hunger – Many people experience a marked reduction in hunger. Many people feel great while eating just once or twice a day, automatically ending up doing a form of intermittent fasting. This saves both time and money, while also speeding up fat loss.
2. Increased energy and athletic performance – Perhaps after a few days of feeling tired or fatigued (aka/ the “keto flu“) many people experience a clear increase in energy levels. You may notice changes in your body’s conditions or functioning during the first phase of your keto diet, and you should be prepared for them. These changes happen because your body is adjusting to a new “normal” where you will be using ketones (fat) instead of carbohydrates (sugar) as your energy provider. You may feel moody, tired, and sometimes nauseous during this transition shift. This is normal but will pass. If you taking Exogenous Ketones these help the transition quick! This can also be experienced as clear thinking, a lack of “brain fog” or even as a sense of euphoria.
How to achieve ketosis?
There are many things that increase your level of ketosis. Here they are, from most to least important:
• Lower carbohydrate intake
• Take Exogenous Ketones (Keto OS // NAT, Keto//Up Formulas)
• Restrict to 30 digestible grams per day or less – a strict low-carb diet. Fiber does not have to be restricted, it might even be beneficial.
• Restrict protein to moderate levels – Not as crucial when supplementing with exogenous ketones)
• Eat enough fat to feel satisfied.
This is the big difference between a ketogenic diet and starvation, Keto also results in ketosis. A ketogenic diet is sustainable, starvation is not. Avoid snacking when not hungry. Unnecessary snacking slows weight loss and reduces ketosis.
If necessary add intermittent fasting, like 16:8. This is very effective at boosting ketone levels, as well as accelerating fat loss.
Keto is a high healthy fat, moderate protein, low carbohydrate diet. Specifically, 60-75% calories from healthy fats, 20-30%% protein and 5-10% carbohydrates, if you’re familiar with macronutrient breakdowns. These numbers are going to vary for each individual depending on your carb tolerance, but it’s a good place to start.
When you aren’t eating carbohydrates, your body will eventually shift to burning fat instead of burning sugar (Glucose) which is a natural state called ketosis.
There is a growing amount of literature and resources about the Ketogenic Diet and I urge you you to explore and do your research if it interests you. Check out these Keto 101 Videos! Tons of information and research.
How do you stay on a Ketogenic Diet? My answer – Exogenous Ketones
I was introduced to Ketones after trying to be on a strict Ketogenic diet but was having some trouble staying strict with the diet due to off days we all have!
Why Exogenous Ketones?
So to achieve ketosis naturally you need to severely restrict carbohydrate intake (fewer than 50 grams of carbohydrate per day) so that the body becomes adapted to using ketones to fuel muscles and the brain instead of sugar (glucose).
It is super easy to kick yourself out of ketosis. Even the strictest person on Keto might occasionally crave a slice of cake or join in some carbs socially. Hence the benefits of doing a ketogenic diet and taking exogenous ketones supplements. Keeping your carbohydrates down below 50 grams per day on a long term basis can be a challenge for many people.. So what about if you increase the ketones in the body by taking supplemental (exogenous) ketones?
When you take this product (Ketones), your body immediately starts using ketones for energy just like you would if you were in a deep state of ketosis. This means you can have the benefits of ketosis whenever you want.
With Ketones my clients are getting great results! They have leaned out, lost weight, fat loss, have crazy energy, sleep is better and better gut health the list goes on!! We are all finally breaking plateaus we were stuck in!!
We really love and use Keto//OS products. I started out with a 10 Day challenge kit so I could try all the flavors. If your interested in a 10 Day challenge kit or Ketones please click here to learn more.
Check out these AMAZING benefits of Ketones:
- Fat Loss
- Muscle Preservation
- Fast & Sustained Energy and Athletic Performance
- Reduced brain fog!!!!
- Increased FOCUS
- Loss of appetite and hunger because your not on the ups and downs of glucose
- Better Mood
- Better Sleep
- Better Digestion
- Clear skin ♡♡
Using a keto calculator before you start the keto diet can be helpful so you can identify the ratio of carbs, fats, and proteins your body needs. It also helps you calculate the calories you get from the foods you are eating and figure out how much weight you have to lose.
If you would like to learn more about The Keto diet download my Free Keto E-book Guide here!