Keto 101

How I got started...

It was the summer of 2016 when I had first heard about the ketogenic diet. My sons kindergarten teacher had been prescribed this diet by a physician. When she told me what all it entailed I thought she was crazy. Meanwhile, a friend of mine had also heard about the ketogenic diet and completely changed his eating habits. I watched his body transform over a total of eight weeks and it blew my mind! When school started up the following school year I almost didn’t recognize my son's former teacher. She had lost so much body fat and after talking to her, her energy has skyrocketed! At this point, I felt like it was something that I had to try! January 2017 is when I first tried the ketogenic lifestyle!  As I was posting pictures on my personal Facebook page of the meals I was making the demand for ketogenic food on our WHOLEsome Package menu became evident! About two weeks after we introduced a ketogenic line of food I found out about an awesome company called Pruvit that was the first to hit the market with exogenous ketone (BHB) salts. It just seem to fit hand-in-hand! 

Keto 101

Your body has two ways of getting its energy....It can either use glucose (which comes from carbohydrates and sugar you eat) or it can use fat as fuel (your body fat as well as supplemental good fats you consume).  

When considering the ketogenic lifestyle (which I say purposely because it is not so much a diet as a lifestyle many people adapt as soon as they see how great they feel) there are some things to understand.  

You will need to cut out ALL of the processed crap out of your diet.  All pasta, rice, bread, cereals, SUGAR (white or natural), and even fruits.  (Blueberries, raspberries, blackberries, and strawberries are okay in moderation as they contain the least amount of natural sugar).  You want to keep your total carb intake under 30 grams of carbs in a day.  This number fluctuates (20-50g) somewhat, as everyone's bodies are different.  The macronutrient breakdown that you are aiming for on a daily basis should be 75% fat, 20% protein and 5% carbs.  I know this probably sounds crazy like it did to me at first!  Basically, you are draining your system of all of the glucose in your bloodstream.  When that happens your body is forced to use its stored fat as fuel for energy.  This energy system is much cleaner and much more efficient.  You were born in ketosis.  As you breastfed, you were still in ketosis.  It isn't until we are introduced to our SAD (Standard American Diet) of processed garbage that our body learns to start relying on that sugar.  There is a ton of research out there on the ketogenic diet or lifestyle and its many benefits.  Some include: 

-Reduced hunger & cravings

-Improved mood

-Way more energy

-Sharper focus & Mental Clarity

-Fat loss & overall improved body composition

-Reduction in inflammation

-Clearer skin

-Autoimmune disease healing & protection

-Hormonal Balance

While your body is making this metabolic shift it is normal to feel very tired, irritable, maybe even not feel well or have headaches.  This is referred to as the "keto flu".  You cant expect to leave behind a lifetime of sugary goodness without any withdrawal symptoms, right???!  Fasting and exercising are two things you can do to speed this process along.  I personally like to use exogenous ketones to get me through this first couple days.  They have been popping up all over the market, but I can say out of what I have tried, Pruvit is my fave!!!  Check out this link to find out more.  I DO want to say that the use of exogenous ketones is NOT a way to "cheat".  It is simply a way to supplement and help you feel the best you can feel!  

Once your body has made that switch it will be obvious.  You will feel much more energy.  Alertness and being so clear-minded are the main reasons for me personally loving this lifestyle!  

I will make a keto friendly shopping list with some great keto foods to have on hand.  The key to this, is preparation.  If you don't take the time to prep, you will get hungry and most likely pop something into your mouth you shouldn't.  Cooking ketogenically is not hard at all.  You are just simply avoiding the starches and carbs and adding extra fats.  There are tons of "keto" recipes floating around Facebook and Pinterest that call for ingredients you have never heard of.....  well, that why WE do what WE do!  We make it easy! 

 

Keto Approved Foods:

MCT Oil, Coconut Oil, Grass Fed Butter, Heavy Whipping Cream, Ghee, Olive Oil, Bacon, Pepperoni, Salami, Jerky, Lunch Meat (Still want to stay away from a lot of processed stuff), BONE BROTH IS GREAT, ham, sausage

Eggs (whole), Cheeses, Nuts and seeds (almonds and macadamia nuts are highest in fats and lowest in carbs and cashews are on the higher side when it comes to carbs), GREEN VEGGIES (these will be your only carbs), any other kind of fatty meat (choose chicken thighs over chicken breast)...  Salads can be great!  Load them up with cheese, egg, nuts and/or seeds, and a yummy full-fat dressing.  Be choosy when it comes to shopping for a dressing.  Check the carb count.  You will find, there is sugar hidden everywhere when you really start to look for it!  

Drink:  Water, Tea, Coffee, Pretty much anything sweetened with a stevia base that will not affect blood sugar.   

Intermittent fasting is a big part of the keto lifestyle.  It is best to get your body regulated to an early dinner time and then "fast" from after dinner for about 10-12 hours until the next morning.  This gives your body a chance to catch its breath and helps your immune system stay on point!

Check out our full line of Keto meals: