FAQ
What is ketosis?
- This is the process of converting your body from sugar burning to fat burning
- Because we eat so many carbs in our diet, we release so much INSULIN
- Insulin BLOCKS fat breakdown, it is a signal that there is another energy source
- Eliminate carbs to lower insulin levels and ALLOW your body to burn fat
- When you are in KETOSIS, you pull energy from your stored fat whenever you need
How do I get into ketosis?
- The fastest way is to fast completely until you’ve depleted your sugar supply
- During the fast, you can have coffee, water, coconut oil, butter, heavy cream and bone broth
- An alternative way is to CUT THE CARBS by eating a ketogenic diet
How do I fast?
- How do I fast?
- It’s simple. Do not eat. Fasting is one of the best ways to let your body heal
- It gives the body time to process what you’ve put into it
- You will not starve
- You will not enter “starvation mode”
- Start off by cutting out breakfast daily
- Start off by cutting out breakfast daily
- We are not actually hungry when we first wake up
- We have been trained to eat from the time we are awake until the time we sleep
- Start off by cutting out breakfast daily
- 16-hour Fasting Regimen
- Your first meal is at noon and your last meal is at 8pm
- If you include 8 hours of sleep, that correlates to a 16-hour fast
- This is a good introductory fasting schedule to incorporate
- OMAD (one meal a day) Fasting Regimen
- Eat one meal per day at a time of your choosing
- This correlates to roughly a 23-hour fast
- This is the hardest to do initially, but spares you meal prep and stopping to eat frequently throughout the day
- This is also the most effective way to fast
- What can I have on my fast?
- Add healthy fats into your coffee
- Butter, heavy cream, coconut oil (be generous, pour it on!)
- This will help you feel full until your first meal
- Add salt to your water and onto meals
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- This will keep you from feeling dizzy
- Also helps prevent headaches
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- Add healthy fats into your coffee
What will my meals look like?
- Breakfast (mix and match)
- Coffee with butter, coconut oil and heavy cream all blended
- Fried eggs in butter with bacon
- Cheese platter with cold cuts and an avocado
- Lunch
- Leafy salad with avocado, bacon and cheese, topped with olive oil
- Salmon topped with butter on a bed of spinach cooked in butter
- Tuna-cheese melt
- Dinner
- Bacon wrapped brussel sprouts with cauliflower rice
- Pork chops with cheese sauce over asparagus fried in butter
- Steak and eggs
- Get creative with your meals
- The more fat, the better
- Eat wholesome unboxed fresh foods!
- Visit: https://www.dietdoctor.com/low-carb/keto/diet-plan for more ideas
How do I know if I’m in ketosis?
- Subjective signs
- Suppressed appetite, even if you are fasting
- Having a steady stream of energy
- Keto-breath (acetone is one of the ketone bodies)
- Weight loss!
- Keto-clarity (increased focus and attention)
- Objective signs
- Purchase ketone strips and measure the ketones in your urine (cheapest)
- Use a ketone breath analyzer to measure the ketones in your breath
- Use a ketone blood kit to measure your blood levels (most accurate)
What are the side effects?
- The Keto “Flu”
- Initially, because you are cutting the carbs, you may feel:
- Short-term headache, fatigue, dizziness and/or irritable
- That is because you are not used to burning fat for energy
- Also, because you are cutting sugar out, you will lose water with it and become dehydrated, leading to the dizziness and headache
- Initially, because you are cutting the carbs, you may feel:
- How to lessen the effects
- Be sure you have lots of fat in your meals = FULL and SATISFIED
- Drink lots of water and bone broth or bullion = salt helps you RETAIN water
- Add salt to your food
- Stay busy and occupied, exercise to take your mind off this feeling
- This “flu” is temporary, it will pass
- Remember, you want to become a FAT-BURNING machine
What do I need to have in my home to start? (Keto Grocery Shopping List)
- Things to always have stocked:
- Olive and/or Avocado oil
- Virgin coconut oil
- Unsweetened butter
- Heavy whipping cream
- Block cheese (any of your liking)
- Ex: Cheddar, Swiss, pepper jack, Havarti, Gouda
- Eggs (organic if possible)
- Pork Bacon
- Full sodium, thick or thin cut
- Smoked or regular (your choice)
- Nuts
- Brazil > Macadamia > Pecans > Walnuts > Almonds
- No cashews or peanuts! (high carb content)
- Things to buy on a weekly basis:
- Have two types of protein to add variety to dinner:
- Fish (wild caught if possible)
- Salmon, mackerel, sablefish/black cod, rainbow trout, albacore tuna, pacific halibut, rock fish
- Shellfish
- Muscles, oysters, shrimp, crab, lobster, langoustine, lobster
- Poultry (aim for organic or free range)
- Chicken thigh w/ skin, drum sticks w/ skin, breast w/ skin on, chicken wings
- Ground chicken or turkey (avoid any that say “lean”)
- Whole oven roasted chicken w/ skin (Costco)
- Beef (aim for grass-fed)
- Sky is the limit. Pick your favorite cuts
- Ground beef (avoid any that say lean)
- Pork (aim for organic)
- Sky is the limit. Pick your favorite cuts
- Ground pork (avoid any that say lean)
- Vegetables
- Have 3-4 types of different types of leafy vegetables (organic is best)
- Anything that grows above the ground
- Spinach, broccoli, cauliflower
- Lettuce (romaine, spring, etc; avoid iceberg because it has no real nutritional value)
- Kale, brussel sprouts, asparagus, green beans, zucchini/squash, eggplant
- Peppers: bell peppers, jalapeños, serrano peppers, Anaheim, poblanos
- Snacks
- Pork rinds aka Chicharones aka fried pork skin
- Laughing Cow full fat cheese
- Jerky, preferably pork
- Whole hard-boiled eggs
- Bacon, of course