Hey friends! I'm very excited to talk to you about the Keto Diet, it is literally my favorite diet yet. It is more of a way of life than a diet. There are no hunger pains, few restrictions and you can live an active life on this plan.
My best friend @oilsandaloha is teaching me everything there is to know about the Keto Diet ... It all started last month while I was visiting her in Hawaii. I noticed it immediately upon arrival, not only had her body transformed, but her skin was incredibly flawless and her energy levels were off the charts. I was sold! I now refer to her as the "Keto Queen".
Once I jumped on board, I saw results quickly and with ease, I knew this was the diet I had to share with you all.
Here's the break down from the "Keto Queen".
A Keto Diet is basically a low carb, moderate protein, and high-fat way of eating. It's not like other low carb diets - I promise. When you eat a perfect combo of foods, it stimulates your body into a state of Ketosis, your body is then able to metabolize foods in a way that ends up burning more fat.
When a diet is rich in carbs and sugar we use glucose as energy, resulting in highs, lows, and no energy mid-afternoon. Foods of this nature produce high levels of insulin in our bodies. Our bodies can't store glucose instead we convert it to fat. If we constantly supply our bodies with glucose from high carbs and sugar, we aren't giving ourselves a chance to burn the fat. Then as if storing up fat constantly isn't bad enough, once you have burned through all that glucose, you'll be in for a big crash... look out candy bar here I come!
By restricting your intake of glucose, your body will start burning FAT. Ketosis baby!
Ketosis is a state in which your body is a fat burning machine. It is no longer relying on glucose. Having a constant supply of healthy fats eliminates those highs and lows, and you burn fat in your sleep. How awesome is that?
There are Ketone pee strips and monitors you can use along the way to let you know you are still in a Ketosis state. Fyi, the strips are great for the first few weeks but for some reason stop working after about 3 weeks. The Keto monitor like Keto-Mojo is a more accurate read. Amazon will be your friend for all things Keto related.
Macros 101, short for macro-nutrients... are the BIG parts of your calorie intake... for example fat, protein, fiber, carbs, etc... Having a great keto food reference guide will be a huge help in the beginning. You will start to learn what you can and cannot eat, but it does take a minute to learn all these things.
There are also tons of apps you can download to help you calculate your food intake every day. We love the Keto Diet Tracker.
It's kind of like an accountability coach, if you don't want to write it down then don't eat it. We try and save a few carbs so that at the end of the day we can squeeze in some berries and homemade whipping cream or maybe a glass of wine.
It's important to know how to calculate your "net carbs"... it's super easy. You take the carbs in a food and subtract the dietary fiber and sugar alcohols from the total carbs.
This gives you a "net carb." For example, if something has 10g carbs in a serving but there is 5g dietary of fibers in it , your "net carb" will be 5g per serving.
I would suggest detoxing from sugar a week before you start a Keto diet, my bff did and had no issue with the "Keto Flu." I'm sure your eyes are bugging out right about now... hold up, it's not that bad and doesn't effect everyone.
"Keto flu " is when you switch from a high carb/sugar diet to a keto lifestyle - your body goes from burning glucose to burning fat... which is exactly what what you want. However, sometimes this little thing called the "Keto Flu" gets in your way. There is an adjustment period you'll have when your body withdraws from sugar, gluten, and carbs. It's completely normal, your body needs a minute to acclimate after a lifetime of eating loads of sugar and carbs. Some of the symptoms of the "Keto Flu" are ...headache, drowsiness, tired, difficulty focusing, weakness, stomach discomfort, nausea, constipation, muscle cramps, and dizziness.
Please don't let this scare you away. I only experienced tiredness and drowsiness. Although if you drink plenty of water, try Ultima Replenisher , and get plenty of sleep you'll be over it in no time.
Intermittent Fasting is a big part of Keto lifestyle, it has been shown to reduce inflammation, improve brain function and control blood sugars. It can also help your body reach Ketosis faster than just sticking to a Keto Diet.
During a fast, your body maintains energy by shifting its fuel source from carbs and sugar to fat. Insulin levels and glycogen decrease, leading to a natural way of burning the fat your body has been storing while helping boost your metabolism by promoting thermogenesis or heat production.
A good time to fast is the morning, you have already gone all night without eating, making it easier to have a solid fast between meals. I tend to not eat past 8pm and try to fast to at least 11 am the next day, if you can go longer awesome go for it.
When you're eating the proper food ratios which is 75% fat 20% protein and 5% carbs you are not going to be starving in between meals...I promise. GO FOR IT!
Tips I learned
1. Try and go off gluten and sugar a week before starting keto.
2. Watch the documentary on Netflix called "The Magic Pill"
3. Be prepared... go grocery shopping and have keto friendly foods in the house, you don't want to be tempted to reach for a pint of ice cream.
4. Read up on all things Keto and get a food list so you know what you can and cannot eat! I was lucky enough that my friend had the list readily available to me. Here's a link to get you started.
5. Drink lots of water.
6. Get a kitchen scale so you know just how many ounces that delicious filet mignon weighs that you are about to chow down on.
7. Eat the right portions of food ...75% fat 20% protein and 5% carbs.
fat bomb recipes
1/2 cup natural peanut butter ( we like Justin's)
4 Tbsp butter
4 Tbsp cream cheese
4 Tbsp cocoa powder
4 Tbsp coconut oil
2 Tsp vanilla7 packets of stevia sweetener ( we like Trader Joes the best it does not have an after taste as some stevia does)
Toss it all in a bowl and microwave for 30 seconds,
Stir and add a little more time if needed.
You want it to be like a semi-thick liquid.
Silicone molds are the way to go with these because they pop out very easily.
Fill molds and pop in freezer till hardened.
I keep them in freezer so they don't melt and they are a great cold treat.
My mold has 24 small daisies in the tray so the nutrients on this will be for 24 fat bombs.
1 fat bomb is 8 grams of fat, 1.6 carbs and 75 calories roughly.
Buy you're self a whip cream maker on Amazon
1 cup of heavy whipping cream
3 Trader Joes Stevia packets
Splash of vanilla extract
Peanut Butter Cookies
1 cup of peanut butter (I like Justins)
1/2 cup Swerve sugar (sugar substitute)
Form into cookie balls and flatten with a fork
Bake at 350 for 12-14 min
2 cups of broccoli and cauliflower rice
1 cup of grated sharp cheddar
2 Tbs coconut or almond flour
Cook broccoli and cauliflower in butter for about 5 min
Add all ingredients to a bowl
Spoon onto parchment paper and form in to patties.
Cook at 400 for about 20 min then flip and cook for another 10 min or so
Keto Chocolate Shake
Add 1 cup of shake powder
1 cup of water or almond milk
1 scoop of ice
List of yummy snacks to make and buy online:
Fat Bombs ( put in freezer a few min before you eat the to make the pop out like a solid bar)
Love Good Fats are yummy bars with lots of healthy fat. My favorites are the coconut and the mint bars, but maybe grab the multi pack to see what you fancy.
Thin Slim Honey Wheat Bread is awesome
Hard boiled eggs
For more Keto ideas go to our Pinterest account.
We hope this gets you started on an incredible food plan. If you have any health issues please check with your doctor if this plan is right for you.
Cyn + Brittany Hinder
Sweet Collection XO by Brittany + Cynthia Daniel