This is how we Keto!!
First of all, I am NOT a doctor....this is simply my explanation of a lifestyle that my family and I have lived for the last 86 weeks with great results!! It's always a great idea to research on your own and read any materials you can. Maybe even check in with a doctor before you start.
Oky doke, here we go! The Ketogenic Diet is a very low carb, high fat, moderate protein 'diet lifestyle'. The reduction of carbs lowers blood sugar and insulin levels and puts your body in a metabolic state called ketosis where your body is burning fat and ketones rather than carbs......whew, that's a mouthful!
So, what does that mean exactly...? It means that we are no longer gonna count calories and try to live 'fat free'....hooray! We are going to up the 'good fat', stay completely away from sugar and carbs and eat a moderate amount of protein. At the end of the day your breakdown/macros of calories consumed should be at least 75% from fat, 20% or less from protein and a mere 5% or less from carbs. There are several apps online to choose from that can help you. The one I like is MyPlate. It's orange with a white knife and fork. I upgraded to the first level so that it would keep up with my macros.
The 'name of the game' in the beginning is to stay under 20 carbs per day so that you get in to ketosis......burning fat instead of carbs. Counting macros is awesome but it's much easier when you first start to simply stay under 20 carbs. Getting into ketosis can take three days or three weeks.....everyone is different. You can buy Ketone Strips on line or sometimes at Walmart. They are sticks you pee on that will show if you're in ketosis. In the beginning they will help quite a bit.
So, what all are you gonna eat?! There are so many wonderful foods on this lifestyle...there's a shopping list at the bottom of the page but first, you'll want to learn how to read nutrition labels. When you look on a label you're looking for the amount of carbs per serving. Some folks will deduct the fiber amount from carbs to get 'net carbs'...they try and stay under 20 net carbs per day. I recommend counting total carbs...weight loss will be much faster. Some folks deduct sugar alcohol amounts as well, to get 'net carbs'. I recommend staying away from sugar alcohols all together...they have a tendency to screw up ketosis. Yeah yeah.....sometimes you'll need a little 'somethin somethin' and you'll want to grab a Quest Bar or low carb cookie but you're honestly not doing yourself any favors. If you must grab something with fake sugar, I recommend Erythritol or Stevia. Monkfruit is also on my list of go to's.
Something else I recommend is staying away from too many vegetables and berries in the beginning. We've been programmed to eat a bunch of fruit and vegetables. That's not so much the case on the Keto diet. You definitely want your carbs to come from foods like vegetables, just be careful....they add up quick! If you want to add those items back in as you go along that's great just watch your total carb intake and macros. If you can make them fit....go for it!!
So what does a typical day of eating look like?
For breakfast we usually have scrambled eggs with cream cheese, butter, sausage or bacon, a little grated cheese and half an avacado. Or we'll have fried eggs and avacado.
Lunch is typically a big salad with romaine, grilled chicken or taco meat and a little grated cheese or maybe some chicken salad on half of an avacado.
Dinner is usually very lite...maybe pesto tilapia or grilled salmon and a small portion of broccoli or brussels.
Snacks are Pumpkin seeds, Pili nuts, macadamia nuts, cheese squares, pepperoni slices, lunch meats with mustard etc.
I always have coffee in the morning and add Perfect Keto's MCT Oil Powder. It is a constant in our house...we all drink it! Helps keep me energized throughout the day and keeps me full!! Sometimes we'll skip breakfast all together and just start with lunch.
Everybody Keto's a little bit differently. You'll have to find out what works best for you. I will tell you that I've tried every diet out there and this is the first time ever that I've been able to 'stick to a plan' and had it succeed. The biggest decision you have to make is 'to start'. Once you get started, it will all fall in place.
If you ever have any questions, please do not hesitate to ask. shoot me an email firstname.lastname@example.org
I'm always happy to help!
Shopping List.....be sure to check labels!
Veggies: Artichokes, Asparagus, Avocado, Broccoli, Brussel Sprouts, Cabbage, Black Olives, Canned Green Beans, Cauliflower, Celery, Cucumbers, Eggplant, Fresh Spinach, Green Onions, Hot Peppers, Iceberg Lettuce, Radishes, Romaine, Spaghetti Squash, Yellow Onions, Yellow Squash, Zucchini. Ultimate
Fruits: Avocado, Blackberries, Blueberries, Raspberries, Strawberries. Ultimate Keto Food List Keto
Dairy: Sour Cream, Heavy Whipping Cream, Mayonnaise, Full Cream Milk Cheeses: Blue, Brie, Cheddar, Colby, Cottage Cheese, Cream Cheese, Feta Goat Cheese, Monterey Jack, Mozzarella, Parmesan String Cheeses, Swiss.
Meat: Beef... Hamburger, Steak, Roast Beef, Prime Rib, Baby Back Ribs, Corned Beef (don't buy lean), Ham, Bacon, Pork Roast, Pork Chops, Tenderloin, Ground Pork, Chicken, Canned Chicken (read labels) Chicken Thighs, Wings, Legs Chicken Tenders & Ground Whole Chicken, Cornish Hens, Chicken Eggs, Chicken Broth, Turkey Legs, Turkey, Ground Whole Turkey, Turkey Breast, Turkey & Chicken Deli meats Turkey Bacon, Turkey Sausage, Duck, Goose, Pheasant, Quail Eggs.
Fish: Anchovies, Bass, Canned Salmon & Tuna, Catfish, Cod, Crab (no imitation), Flounder, Haddock, Halibut, Herring, Lobster, Orange Roughy, Oysters, Salmon, Sardines, Scallops, Shellfish, Shrimp, Sole, Tilapia, Trout, Tuna.
Spices: Bacon Bits, Chili Powder, Cinnamon, Cream of Tartar, Cummin, Dill, Garlic Powder, Garlic Salt, Horseradish, Hot Sauce, Onion Powder, Oregano, Paprika, Parsley, Pumpkin, Salt, Turmeric, Pepper,
Sauces/Dressings: Soy Sauce, Vinegar, Worcestershire Sauce, Yellow and Brown Mustard, Sugar-Free Ketchup, Sugar-Free Syrup, Blue Cheese, Ranch, Italian, Lemon Juice Lime Juice, Low-Carb Salsa, Coconut Milk, Cashew Milk, Almond Milk, Coffee (w/heavy cream), Unsweetened
Cooking & Baking : Fats & Oils, Bernaise Sauce, Butter, Bacon Fat, Coconut Oil, Duck Fat, Hollandaise Sauce, Mayonnaise, Olive Oil, Peanut Oil, Sesame Oil, Sunflower Oil, Coconut Flour, Unsweetened Coconut Flakes, Almond Flour & Meal, Flax Meal, Flax Seeds, Chia Seeds, Cocoa Powder.