Keto 101

Photos above for time
Before / 1.5 months in/ 3  months on Keto. Total loss:  18.3lbs of fat. 2 lbs of muscle. 
I know the world Keto has been flying around like confetti at a pride parade but as usual there is a lot more to it than a lot of people think.
I have spoken to quite a few people who are on a “keto” diet that doesn’t resemble what I know keto to be at all.  I am often asked for a five minute crash on subject however the he truth is that the Keto diet takes A LOT of discipline and sacrifice. Just know, the results are worth it.
Here’s a few things you’ll need to know before you can even decide if keto is right for you.
  • There are no cheat days. Yes that’s right, unlike other diets where you get a day of extra points or a little cheat meal here or there, keto rules with an iron fist and every “cheat meal” pushes you out of Ketosis and you will need to fast or wait until all the carbs you have eaten are broken down by your body.
  • You will have to keep track of you Macros. Using apps like my fitness pal you will have to log your food especially in the beginning to make sure your not overdoing it on your allocates carb intake and even your protein intake.
  • Your workout routine will change. You don’t have the energy consistently you normally would to content with HIIT workout etc.
  • Some are likely experience the Keto flu your first round into the diet. More on this later.
  • Food prepping while not absolutely necessary will make the process ten times easier.
Those are just some simple facts to know about the Keto Diet that are good to take into consideration before you ever dream of changing your diet.
Your Body and Carbs
In a normal circumstance your body and brain run off glucosamine. It does this by converting carbohydrates that you eat into energy that fuels the body and the brain.
Ketosis is a state in which your body will turn Fat into another energy source when deprived of glucosamine called Ketones. Hence the term Ketosis as that’s when your body is running of Ketones rather than Glucosamine.
How does this occur? This only happens when the body runs out of carbs to run on and needs a new energy source. Having said that if you are in Ketosis and consume to many carbs your body will instantly convert back to running on them and you will have to wait till you have depleted the carbs which brings us to the first checkpoint of not being able to have a “cheat day.”
How do they differ?
Your body in Ketosis, running of Ketones, is a little different than how you normally would experience energy in my opinion. First off it is much more steady state. Meaning that while you will have good energy and feel great you will not have the spurts of energy that you normally do for activities like HIIT (high intensity interval training) or high weight low rep lifting.
This means that you will change your workout routine to something a lot more steady state. A lot of people become concerned when thinking about this because they assume they won’t get the muscle definition they want but the shredding comes from the diet rather than dripping off sweat for hours in the gym.
Something to consider is, if you want the body you dream of you either need to A) eat whatever you want and work out accordingly to counteract it or B) Eat with discipline and workout lightly.
Tools of the Trade
First off to get started I recommend a few apps/products that helped me.
Test strips (Necessary)
From your local pharmacy you will pick up test strips which you will test with urine to see if your body is in ketosis.
My fitness pal – Under Armour (Free Version) (Necessary)
This is where you will need to log your food to make sure that your macros are in the right margins. They should look like the following.
70%+ Saturated Fats
20% Protein
>10% carbs
The reason carbs are still in there is because you will encounter them In just about everything you eat in some capacity. You will be shocked which foods are high in sugar content and carbs such as Milk.
Meal Prep Pro (Optional) (Recommended)
I absolutely loved this app to get started. It has a free trial and a small monthly fee afterwards but the great thing about this app is that it has a keto mode where it will give you a bunch of premade recipes It will give you premade recipes that you can prep to ensure your success when your learning what foods you can eat and in the right proportions. It even has a cooking mode and generates the shopping list you will need for your meals making it REALLY simple to be successful.
Body Composition Scale – Nokia (optional) (Recommended) 
I love my body composition scale. The one I purchased is from Nokia end it breaks down the weight of your bones, muscle mass, fat content and even BMI. This is really helpful because it allowed me to see what the fat content was in my body and watch specifically drop throughout the keto process. It also let me make sure I wasn’t loosing muscle in the process. I think this is an amazing buy for anybody who wants to work on their body.
Getting Started
The first thing that you’re going to start doing is just eating high-fat foods that are keto approved. You can do research online to find recipes but I highly recommend using an app like MealPrepPro until you get used to what foods you can eat.
Every time that you ingest something you want to log it into my fitness pal because you really want to ensure that you are getting the right amount of fat content for your day. Remember that eating too many carbs will keep you from getting into Ketosis.
It generally will take someone 7 to 9 days to get into Ketosis. During this time and some people experience the keto flu intensely and some barely notice it at all. Some of the symptoms of the keto flu include being tired, irritable, brain fog, dizziness, headaches and sugar cravings.
If you do end up experiencing that there are some things that you can do that will offset some of the symptoms like taking MCT oil and adding a pinch of salt to your drinking water as you will be illuminating a lot of sodium from your body sometimes leaving people feeling weak.
Personally the only one I noticed in full effect was brain fog. There was definitely two days where I would find myself staring at a wall for a few seconds or I would forget what I was talking about mid-sentence and just have to laugh it off.  It is really interesting to see how your body reacts to different foods in different forms of energy in this way.
One thing that really helps me during the first week getting into Ketosis  faster is intermittent fasting. This is where you eat only for a few hours and then go 16 hours or so without. I personally did it between the hours of 1 o’clock and 9 o’ clockpm and fast for the rest of the day. This allowed my body to deplete the carbohydrate store is much faster.
Working out while intermitting fasting will make this process even faster as your body will take those carbohydrates first and burn them for energy.
As your body gets into ketosis so you will find that you have a lot more energy, focus and feel a lot better. Stick with it because you will love the results if you can have the discipline to master the Keto life.
My Week One Recipes
Bulletproof coffee
  • black coffee 8oz
  • 1 Tbsp of Butter
  • 1 Tbsp of Coconut Oil
  • 2 Tbsp of Heavy Whipping Cream
Bulletproof coffee is an amazing way to stack the amount of fat you will need for a day because with the above recipe it work out to about 34g of saturated fat and less than 1g of protein and carbs.
After a cup or two of this I am set for HOURS as it still roughly has 300cals to it which are mostly saturated fat letting me feel full longer. Outside of my bulletproof coffee I intermittently fast until usually around 7 or 8 pm.
For dinner during the first week I will generally eat a combo of the following.
  • 1 – 2 chicken theighs (precooked)
  • Half an avocado
  • > 1 oz of cheese
  • Salmon filet
  • Pepperoni
  • Sour Cream
I know reading this you’re thinking “oh my god there’s no way I’m going to be able to go that long without eating” but trust me as your body switches over to burning key tones you burn fat much slower. I generally find myself getting home and waiting even a little longer to eat because I’m not quite hungry yet.
However for those people that need a little something extra you can always add a keto snack.
Meat and cheese roll ups
A little rollup can go along way with the right amount of saturated fat. I enjoy taking salami and pepperoni and wrapping it in provolone to make an easy well traveled snack.
Once again you want to make sure that if you are using different meats that they are not high and lean protein and rather have more saturated fats.
To be continued….
This is the way I personally prefer to get myself into ketosis because it is easy for me, works well with my work schedule, and for my body type and appetite keeps me satisfied all day. However intermittent fasting may not be for everyone which is why I suggest looking up some easy recipes to follow or downloading MealPrepPro to make your life a little easier.
Now that we have gotten the basics out-of-the-way and an easy way to start your new way of eating I wanted to take a moment to reiterate that this form of eating takes a lot of discipline and during your first week he will probably be tested with sugar cravings and feeling a little fatigued but if you’re somebody who really struggles with weight issues push through because the results that you will have can be life changing.
Now that we have keto 101 done stay tune for recipes, updates and testimonials from some of our subscribers.
In the final word I want to reiterate that this is all based on my personal research, success and challenges. You may find different approaches, reviews and opinions elsewhere and I invite you to find out as much as you can. This article is simplistically a great jumping off point and a bit of a crash course into

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