About Keto & Weight Loss

This page includes tips on getting started with the Ketogenic lifestyle. Click each button to navigate directly to that section.

What is keto?

Keto was originally used, starting in the 1920’s, to treat epileptic patients. Keto results in ketosis, a metabolic state, meaning your body produces ketones for energy, rather than using carbohydrates (glucose) as the main energy source. You are probably aware of Atkins, something similar to Keto. They differ in that Keto doesn’t include “phases,” but is a lifestyle.

How do I begin keto?

  • CALCULATE KETO MACROS (CLICK HERE)

    More tips for weight loss are below.

  • BEGIN EATING KETO FOODS (CLICK HERE)

    Review the foods via my Grocery List page that are keto and blood sugar friendly. Although ketosis is technically a metabolic state, I very firmly believe that there are optimal keto friendly foods (plus ingredients) and foods/ingredients better avoided. (My Grocery List focuses on what I see as better foods.) It’s largely about making smart decisions, so your body doesn’t have to work harder than it should. Taking insulin every day of my life, I understand the consequences of eating large amounts of carbs or high GI foods, at any point in time, probably from a more sensitive manner. (I am a Type 1 diabetic, caused by autoimmune issues, and must take insulin daily for the rest of my life – even if I only eat celery for the entire day.)

  • Focus on Fat

    Don’t be afraid of fat! While in ketosis, you will consume much more fat than you’ve probably been used to. It’ll keep you full and give you energy. Personally, I incorporate fat also because it makes recipes so satiating and flavorful!

  • Be Aware of Keto Flu

    Be prepared to be a bit more tired starting your journey! You may have the ‘Keto Flu’ at first, which can be offset by ensuring you have enough sodium, potassium, and magnesium.

  • Intermittent Fasting

    Many on the Keto journey also tend to intermittent fast. My husband and I do as well. We only eat from 7 am – 1 pm each day, 6 a hour eating period window, while fasting the rest of the time. We don’t eat less; we simply eat all our nutrition goals in a shorter timeframe. For instance, I still eat 1,400-1,600 calories in a day – just within a 6 hour eating period. My body then gets all afternoon, evening, and night to focus on healing. I’d suggest not adding this as an option until you have been keto at least a couple of months.

  • Tracking Net Carbs

    Because of my health goals, I do not personally focus on Net Carbs. However, you will likely see many using net carbs. When following keto, net carbs occur from subtracting dietary fibers and sugar alcohols from your total carbohydrates, meaning that you can say your total net carbs are 20, even if you’ve eaten 30 carbs and 10 grams of fiber that day. This is a personal choice. If it doesn’t work for you, then consider tracking total carbs – a stricter form of keto!

  • Be Patient

    Wait at least a few weeks of dedicated ketogenic eating to see reduced cravings, better energy, etc.

How Will I Know if I'm in Ketosis?

Trust me, you will know! It’ll be obvious by your sudden energy and lack of cravings. I don’t personally use ketone urine strips or ketone meters. I am not ‘chasing ketones’, so to speak. Easily enough, if your carbs are tracked and kept below a certain amount, you will be in ketosis.

Some other immediate signs that you’re on the right track may include:

  • Bad Breath (Temporarily)
  • Dry Mouth
  • Increased Urination

How can I lose weight with keto?

  • Macros

    Overall, keep your carbs as low as possible and no more than 20 total, strive to meet your protein goal, and eat enough fat to satisfy your ability to remain full and thus not later overeat. (When trying to lose weight, it’s okay to not consume your total goal for fat each day. However, you’ll want to be sure to get enough protein.)

  • ELECTROLYTES (CLICK HERE TO SEE WHAT I USE)

    Make sure your electrolytes are balanced! This is a big deal with the ketogenic lifestyle. You'll need to supplement, especially with magnesium, sodium and potassium. (This is not optional!)

  • Avoiding High GI Foods & Controlling Insulin

    You can consume 20 total carbs daily, but if those carbs are junk, or consumed almost all at once and you’re still eating more than once a day, you’ll be going on a blood sugar rollercoaster. A blood sugar rollercoaster, so to speak, is what causes insatiable appetites. Stick with real foods, avoid processed as much as possible, and plan your meals! Consider balanced choices, so you aren’t technically at 20 carbs or under, but still spiking your insulin needs! (For instance, I’d advise against reserving all of your carbs to eat something like 1 slice of bread for the day. Technically, you could still meet your carbs goal, but your insulin needs would spike – and you’d probably not have room to also eat vegetables from a carb standpoint.)

  • SLEEPING TIPS (CLICK HERE)

    • Go to sleep at 10 pm.
    • Stop looking at devices (phone, TV, etc.) at 9 pm.
    • Sleep in cooler temperatures: try 65 ℉, 18 ℃.
    • Consider intermittent fasting (IF).
    • Exercise – at least take a 20 minute walk and/or do yoga!
    • Consider using mouth tape. This sounds shocking, but it’s to ensure you breathe from your nose and not your mouth. Many dentists actually recommend this. You can find mouth tape by clicking on "Sleeping Tips".

  • Be Patient

    Keto is a lifestyle. You can go awhile without seeing weight loss, then notice you lose weight. Observe other areas, such as how you feel, how well you sleep, and how your appetite changes. These are the critically important areas! Think about the big picture, long-term. As Dr. Berg says, "It's not lose weight to get healthy, it's get healthy to lose weight."

  • Tips on Making Changes

    Only change one thing at a time. You can’t truly tell how well something is working for you if suddenly you are sleeping longer, walking, and changing all of your foods. If you are trying to get to the roots of your problems and see what actually helps, adjust one thing at a time, track, and then continue updating your lifestyle!

  • CHOLESTEROL (CLICK HERE)

    Cholesterol is a touchy subject for many! What I’d recommend is having your cholesterol tested before you begin weight loss, and then again 6 months after you’ve lost all weight. (As stated, I am not a doctor, so gain your doctor’s advice, but this tends to be the best approach I’ve seen.) I also tend to side with some of the newer research on cholesterol. Click above to see what I follow.

  • Alcohol

    Not everyone’s favorite thing to avoid, but if you are truly serious about losing weight, remove alcohol from your diet! Alcohol will impact your hormones and your sleep.

  • Recalculate

    Recalculate your macros based on every 15 lbs that you lose. If you continue to use the same macros, eventually you’ll be maintaining your weight, vs. losing further weight.

WHAT I AVOID ON KETO AND WHY

  • Hormone Disruptions:
  • Sugar/starch (estrogen)
  • Soy (estrogen)
  • Alcohol (estrogen)
  • Caffeine (blood sugars)
  • Convenience/Packaged Foods
  • Wraps, pre-shredded cheeses, etc. simply due to additional ingredients not needed
  • Processed Vegetable Oils (inflammatory)
  • Foods that Disrupt (Raise) My Blood Sugar:
  • Whey
  • Pumpkin
  • Soy
  • Tomatoes
  • Too much protein (more than 25%)
  • General non-keto starchy foods, (high GI foods), such as corn, etc.

WHAT IF WEIGHT LOSS ISN’T MY GOAL?

Carbohydrates:
Consume closer to 30 – 40 total carbohydrates a day, depending on how many stop your weight loss. You should still be in ketosis, consuming this many carbs.

Calories:
Be sure to consume enough calories to maintain your weight.

CHECK OUT THESE LATEST KETO RECIPES

Advertisements
Share this post: