Keto Quick Start
A six step quick start guide to eating a ketogenic diet for weight loss.
A six step quick start guide to eating a ketogenic diet for weight loss.
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<strong>Keto</strong> <strong>Quick</strong> <strong>Start</strong><br />
A Six Step System for <strong>Start</strong>ing and Succeeding<br />
on the <strong>Keto</strong>genic Diet<br />
Happy <strong>Keto</strong> Woman<br />
1st Edition
Introduction to the <strong>Keto</strong>genic Diet<br />
It seems like keto is all the rage these days. But there is a great deal of<br />
misinformation out there about what exactly the ketogenic diet is and how to<br />
adhere to it.<br />
Simply put, it is a diet of low carbohydrates, moderate protein and high fat. That<br />
last part scares some people, but it will all make sense in a moment.<br />
More and more research is showing that fat does not make us fat. In fact, the<br />
primary culprit of our obesity epidemic is sugar. Not fat.<br />
“But I don’t eat sweets.”<br />
Sugar isn’t always found in sweets. It is anything that your body turns into<br />
glucose during the digestion and absorption process. In a word, carbohydrates.<br />
This includes:<br />
• Bread<br />
• Potatoes (and most root vegetables)<br />
• Pasta<br />
• Grains<br />
• Candy<br />
• Fruit<br />
Each of these foods contains varying amounts of carbohydrates, which your<br />
body converts into glucose (sugar) during digestion. In a healthy person who is<br />
at their ideal weight and fitness level, this glucose supplies energy that they<br />
then burn off.<br />
However, as we become a more sedentary society, we consume more and<br />
more sugar, but burn less and less of the resulting glucose.<br />
When we don’t burn off the glucose within a certain amount of time, our body,<br />
rather than get rid of that extra sugar, stores it as fat. Historically, this allowed<br />
our ancestors to have energy reserves for when food was scarce. Today,
especially if you are able to be online reading this, chances are you rarely, if<br />
ever, go hungry.<br />
“But fruit is good for you! And grains are the biggest part of the food pyramid!”<br />
Today’s fruits do not resemble the ones our ancestors ate. They have been<br />
bred and modified over generations to be little more than sugar bombs. You<br />
can get all of the very same nutrients from vegetables, without the sugar.<br />
As for the food pyramid, follow the money. Poke around and see who had a<br />
vested interest in the layout of that pyramid, as well as the change in overall<br />
health and obesity on a national level since its implementation.<br />
When you ingest a high carbohydrate diet, your body releases a lot of insulin to<br />
help process that sugar. This puts a lot of strain on your pancreas, potentially<br />
causing Type 2 diabetes and other health issues. Also, when you consume a<br />
lot of sugar, you get blood sugar spikes. And as you come down off of those<br />
spikes, you again feel hungry, tired and maybe even cranky.<br />
Eating ketogenically stops that. By strictly limiting your carbohydrate intake,<br />
you reduce the stress on your pancreas (and other organs), and force the body<br />
to begin burning your stored fat for energy instead.<br />
<strong>Keto</strong>nes, the form that energy from fat takes, are a far more efficient fuel for<br />
your body and brain. The ketogenic diet has been shown to:<br />
• Aid weight loss<br />
• Stabilize blood sugar<br />
• Balance hormones<br />
• Lower A1C levels<br />
• Boost energy<br />
• Increase mental clarity<br />
• And more.<br />
So, how do you get started?<br />
In this guide are six steps that will put you on the right path.
Getting <strong>Start</strong>ed Step 1: Find Your Why<br />
This may seem like an odd first step, but it is vital to your success. Weight loss<br />
is not a linear process. You will experience ups and downs, stalls and plateaus,<br />
no matter what method you use to lose. Without a solid why, it is easy to lose<br />
confidence and give up.<br />
So, start by finding<br />
your why. Find the<br />
core reason that you<br />
are doing this. What,<br />
beyond losing<br />
weight, drives you to<br />
eat better, get<br />
healthy and have<br />
more energy?<br />
Perhaps you want to<br />
be able to play with<br />
your children?<br />
Or, you want a longer, healthier life to spend with loved ones.<br />
Maybe you lost someone to diabetes complications and don’t want to suffer the<br />
same fate.<br />
Dig down and figure out that one big reason that will keep you going on the<br />
hard days.<br />
Write it down where you can look at it often. Journal about it. Whatever it takes.<br />
Your why will be that beacon of light you can keep in sight when all around you<br />
is dark.<br />
It can overcome many of the stumbling blocks you might encounter on your<br />
keto journey.
For instance, you are going along, losing a good amount of weight. Then, you<br />
have a rough weekend and indulge in high carb food. The next day, you feel<br />
bloated, tired and hungry. Part of you feels guilty and wants to give up<br />
altogether. Then, you look at that beacon. That powerful reason you have to<br />
get back on the wagon and keep moving forward.<br />
No one is perfect. And no one does keto perfectly. And that’s okay. The<br />
important thing is to have something to keep you motivated. To give you hope.<br />
So, take some time today and figure out why you want to go on this journey.<br />
Why you want to change your lifestyle to be happier, healthier and more<br />
energetic.
Getting <strong>Start</strong>ed Step 2: Take Before Pictures<br />
and Measurements<br />
When we are heavy and unhealthy, it’s easy to avoid the camera. Most of us<br />
do. But, it’s hard to know how far you’ve come if you don’t have a record of<br />
where you began.<br />
So, find a most unflattering outfit, one that hugs in all the wrong places, and get<br />
pictures in it. Front, side and back. You can do this yourself in the bathroom<br />
mirror, or you can have a trusted friend or significant other do it. What’s<br />
important is that you have a basis for comparison down the road.<br />
Also, get a tailor’s measuring tape (in the sewing area of most stores) and<br />
measure yourself in specific areas:<br />
• Neck<br />
• Upper Arms<br />
• Chest<br />
• Waist<br />
• Hips<br />
• Thighs<br />
Some people also measure wrists and ankles.<br />
Often, we will lose inches even when we are not losing pounds. The reason for<br />
this is that your body is undergoing recomposition. It is replacing some of the<br />
fat with muscle. And a pound of muscle only takes up 20% of the space that a<br />
pound of fat takes up. So, as you replace fat with muscle, that part of your body<br />
gets smaller, even though it weighs the same.<br />
Think of it this way: A pound of rock will not take up as much space as a pound<br />
of cotton. So, if you get rid of the cotton and replace it with the rock, you will<br />
have more room, but no change in weight.
You do not have to show your before pictures and measurements to anyone.<br />
They are for your eyes only. But put them somewhere easy to find, because in<br />
a month or two, you will be shocked to see the changes you’re making, no<br />
matter what the scale says.
Getting <strong>Start</strong>ed Step 3: Establish Your Macros<br />
Macros is short for macronutrients. Your macros will be the grams of fat, protein<br />
and carbohydrates you need to be eating each day. It will also show you the<br />
calorie intake that will work best for you to start losing weight.<br />
Different websites have different macro calculators. Find one that works for you<br />
and enter the requested information. If it asks for an activity level, put<br />
sedentary (or something close to it). This will give you the most bang for your<br />
keto buck.<br />
Since the calorie burn calculations for most exercises are inaccurate, it doesn’t<br />
make sense to include them in your calculations.<br />
Also, do not set your net carbs to more than 25g. Twenty grams is ideal, but 25<br />
works for most people.<br />
Once you have your macros, you will know where you stand in terms of how<br />
you will be eating.<br />
What do macros look like?<br />
Here’s an example:<br />
38/F/5’4”<br />
Current weight: 200 pounds<br />
30% Body Fat<br />
Mostly Sedentary<br />
1450 kCal (calories) Goal - a 16% deficit<br />
25g Carbohydrates<br />
100g Protein<br />
106g Fat<br />
So, this woman should not consume more than 1450 calories per day. And of<br />
that, only 25g will be carbohydrates and 100g will be protein.
The fat grams will vary from day to day. In fact, it is fine if you do not reach your<br />
total fat intake in a day. This forces your body to burn it’s stored fat instead.<br />
The key is to use fat to help you feel full. Beyond that, it is not a goal to reach<br />
for.<br />
Now, go find a keto macro calculator and get your macros. In the next step, we<br />
will learn what to do with this information.
Getting <strong>Start</strong>ed Step 4: Track Your Carbs<br />
For the first two weeks of the ketogenic diet, the only macro you need to track<br />
is your carbohydrates.<br />
On nutritional labels, carbs will be broken down into dietary fiber, sugar and<br />
sugar alcohols. Starchy fillers are not listed, though they may appear in the<br />
ingredients lists on the food package.<br />
You will be tracking net carbs. This means, you will take the total carb amount<br />
and subtract the fiber and sugar alcohols from that total. So, if the item has 10g<br />
of carbohydrates, 2g fiber (soluble or insoluble) and 2g sugar alcohols, your net<br />
carbs will be 6g. That 6g will include all sugar and fillers.<br />
Sugar Alcohols<br />
Not all sugar alcohols are created equal.<br />
Sugar alcohols are artificial or non-sugar sweeteners.<br />
These include:<br />
• Stevia<br />
• Erithrytol<br />
• Maltitol<br />
• Sorbitol<br />
• Aspertame<br />
• And others.<br />
Each one reacts differently in the body. Most of them do not trigger much of an<br />
insulin response, which is a good thing. However, Maltitol, Sucralose and a few<br />
others can be problematic. They can trigger hunger and cravings.<br />
You will need to test and figure out which sugar alcohols you can tolerate<br />
without problems and which to avoid.<br />
In order to track, you will want to use either a notebook or a phone app. These<br />
are the most popular tracking apps at the time of this writing:
• My Fitness Pal (user generated information can be unreliable at times)<br />
• Cronometer<br />
• Carb Manager (limited without paid upgrade)<br />
• Senza<br />
It doesn’t matter which app you use (or if you decide to go the pen and paper<br />
route), so long as you track carefully.<br />
This means that you will want to weigh out your serving sizes to keep yourself<br />
honest. Invest in a good kitchen scale. It will pay for itself quickly.<br />
Aside from tracking your carbs, simply eat when you are hungry and stop when<br />
you get full.<br />
Important Note: Electrolytes<br />
As your body gets accustomed to using fat for fuel, you may experience<br />
withdrawal symptoms from sugar. This is normal. A good way to minimize this<br />
experience is to stay hydrated and be sure to get enough sodium, potassium<br />
and magnesium.<br />
Since glucose binds to sodium in our bodies, when we reduce glucose, our<br />
bodies shed sodium quickly. This can leave us feeling tired, weak and sick. You<br />
will want to take in at least 5000mg of sodium per day to offset this loss. It<br />
seems like a high number, but it matters. The same applies to potassium (any<br />
salt substitute is potassium). You will want to ingest at least 3000mg per day.<br />
And at least 500mg of magnesium.<br />
The best way to get these supplements is to add the salt and salt substitute to<br />
your food and drink. For instance, you can mix two teaspoons of salt and one<br />
teaspoon of salt substitute in a container, then add 1/2 teaspoon of that mixture<br />
to a liter of water. For flavor, you can add a sugar free drink mix, such as<br />
Crystal Light or Mio.<br />
Not only will this method help you get your electrolytes, it will help you stay well<br />
hydrated. Both of these will make the first two weeks (and beyond) of keto far<br />
more simple.
Getting <strong>Start</strong>ed Step 5: <strong>Start</strong> Tracking Calories<br />
After the first two weeks, you will want to start tracking your calorie intake. <strong>Keto</strong><br />
alone is not a weight loss plan. You still need to take in fewer calories than you<br />
burn.<br />
By now, you may have already lost some weight.<br />
This is generally excess water your body has been<br />
retaining. However, don’t dismiss it. You are<br />
heading in the right direction. Just don’t expect to<br />
always be losing at the same rate. Some weeks<br />
you will lose a few pounds, some weeks you may<br />
go up a pound or two.<br />
Especially for women, this is an issue. Our<br />
menstrual cycles cause water retention and<br />
hormonal disarray. Don’t panic. It will pass.<br />
Chances are, you will end your cycle weighing at<br />
least a little less than before it began.<br />
The same app you are using to track your carbs will track your calories and<br />
other macros.<br />
Now, strive to stay at or under your calorie macro on a daily basis. Doing so will<br />
further encourage your body to tap into your fat stores for energy.<br />
As your weight drops, you will want to adjust your macros. It is recommended<br />
to do so at every 10-20 pounds lost. As we get smaller, our calorie needs<br />
change. If you don’t update your macros, you can find yourself stuck at the<br />
same weight because you are inadvertently taking in too many calories.<br />
Spend the next week getting accustomed to tracking your calories. Then move<br />
on to the next step.
Getting <strong>Start</strong>ed Step 6: Track Your Protein<br />
You should be getting the hang of tracking your food by now. The next thing to<br />
pay close attention to is your protein intake.<br />
Contrary to what you may read in many places online, too much protein will not<br />
affect your ketosis. You would need to more than double your macro in order<br />
for it to be a concern. And, if you are staying within your calories, odds are you<br />
won’t be doubling your protein.<br />
However, it is<br />
extremely important to<br />
meet your protein<br />
macro every day if<br />
possible. Even if you<br />
only meet the lower<br />
end of the suggested<br />
range. Protein is<br />
necessary to help<br />
maintain your lean<br />
muscle mass. Loss of<br />
muscle is not<br />
something you want.<br />
If you struggle to hit your protein macro, you can find protein powders or drinks<br />
to help. Just watch the carb content on them.<br />
Another reason to hit that macro is that it will give your body what it needs if<br />
you are exercising. Muscles need protein to repair themselves and to grow.<br />
If you are staying within your carb and calorie limits and hitting your protein<br />
macro each day, your fat macro will take care of itself.<br />
Generally, you only need to increase your fat intake if you are struggling with<br />
hunger. Otherwise, let your body consume the stored fat you want to get rid of.
Congratulations! You are now on the<br />
<strong>Keto</strong> path.<br />
But, I know it can feel overwhelming, even with this simple guide.<br />
So, if you want additional help, including a 21 day meal plan to jumpstart your<br />
progress, I’d like to share:<br />
Ultimate <strong>Keto</strong> - 21 Days Into <strong>Keto</strong>sis<br />
Full of all the information you need to successfully navigate the keto journey.