Here is what you need to know to be successful at the ketogenic diet and see results! During my personal wellness journey and exploration of the ketogenic diet over the past 10 years, I have learned many things about how the body works and how it flourishes when it is fed the highest quality foods. My body finally learned to heal itself and put my autoimmune disease in remission using the ketogenic diet. The key to my success was giving it the proper nutrients and removing the foods that were causing chronic inflammation. I have now helped hundreds of women lose weight, nourish their bodies and HEAL using the ketogenic diet. Here are my 5 top tips to becoming a keto pro!
TIP 1: Start By Following These Macros
- 75% fat
- 20% protein
- 5% carbohydrates
NOTE: The best way to start is by cutting your daily carbohydrates to 20-30 grams per day for a period of no less than 21 days, while frequently checking your ketone levels. After that you can slowly add in more carbs while continuing to monitor your ketone levels. Some people may eat 40 grams a day and still maintain ketosis, while others will need to go back to square one. Make sure your carbs are coming from vegetables and nuts rather than grains, flours and SUGAR!! Also, look out for hidden sugars in condiments, salad dressings and dairy!!
TIP 2: Eat the Right Fats
Some fats turn into ketones better than others, including short and medium chained triglycerides like butter, ghee, coconut oil and MCT oil. So make sure your diet is full of these easily burned fats. Cook your meats and veggies in these fats and/or add them to your coffee in the morning. The more you can add these fats to your daily diet - the better your results!
TIP 3: Watch Your Protein Intake
Protein should only make up 20% of your calories. When excess protein is consumed, the body will break it down into glycogen, spiking your blood sugar levels and making it hard to get into ketosis. Depending on your size, physical activity and basil metabolic rate, the exact amount of protein that you need can vary. I have found that most women only need 60-80 grams of protein on a daily basis. Avoid lean meats like chicken breast, fat-free deli turkey slices, and white fish that have too much protein and not enough fat. Instead opt for fatty protein sources, such as ground beef, chicken thighs, steak, pork, salmon, tuna and eggs.
TIP 4: Listen to Your Body
Listen to your body cues and make sure you are interpreting them correctly. Each body is different and macros that work for one person, don't necessarily work for another person. Test your ketone levels often so that you can figure out what ratio of macronutrients work to get you into ketosis and keep you there.
TIP 5: Keep It CLEAN!
Yes - you can lose weight on the ketogenic diet by eating low-carb processed foods, consuming refined oils & eating factory-farmed meat. But the key to optimal health is eliminating food toxins like chemical additives, sugar, omega-6 seed oils, trans fats, grains and starches that lead to chronic inflammation in the body, and instead centering your diet around clean foods that encourage healing and weight loss. Check out my Food Quality Resource Guide here.