The Ultimate Guide to Going Keto
Blog post by Lindsay Mustard, Holistic Nutritionist
We went from high carb to no carbs at all. Then no fat to all fat. Huh? If you feel like you are the only person riding on the crazy diet train, rest assured, we’re all a little confused! Back in the late ’90s, a man named Ancel Keys recommended a low-fat diet. Let’s just say he had a powerful influence as we took to cutting out fat like we were on a mission. Butter was swapped for margarine. Eggs were swapped out for egg whites, ice cream for frozen yogurt, and as for nuts, we stopped coming within a mile of those. It was as if we were scared of fat itself! Fast forward about 40 years, and here we are putting butter in our coffees, eating plates of eggs and bacon and drowning our salads in olive oil. Our pendulum has swung to the other side of the spectrum. And for a good reason!
It took a few years, but eventually, the health industry discovered that fats in moderation are essential for a healthy body! Healthy fats help to reduce inflammation, strengthen your immune system, fortify your bones, improve skin and eye health, as well as assist in fat loss and blood sugar management. Fats also keep us full! Take the classic vanilla cake versus a cheesecake example. If you’ve ever tried to eat more than one piece of cheesecake, you would have had to undo the top button of your pants because you are pushing yourself to the breaking point. Pound cake, on the other hand, has a much lighter feel and is far lower in fat which makes it easy to dish up seconds and even thirds! Fats keep us fuller for longer and more importantly, they are where the flavour is! I mean, have you ever tasted bad bacon? We didn’t think so.
In this blog post, we’ll be delving into how to create your How To Go Keto Blueprint! This is the one guide that you need to fully understand what keto is, why it works and how to maintain it safely. So grab your bulletproof coffee and let’s get to it!
What is Keto:
Ketosis is a state in which your body enters when it utilizes ketones instead of carbs for energy. This state effectively uses up all of your glycogen (the sugars your body stores for energy) and then transitions to burning fat as fuel. This can help you lose weight, reduce the risk of various diseases, stabilize blood sugar levels and help to reduce hunger! The keto diet is very similar to a low-carb diet, however, it contains higher amounts of fat and a moderate intake of protein. For example, say that your body requires 2000 calories a day to maintain your body weight, roughly 70-80% of those calories would come from healthy fats, 20-30% from protein and 5% or less from carbohydrates. Reading this usually prompts the question, “what can I eat?”. Great question! A lot. There is an abundance of foods available to those following a keto diet such as low-sugar fruits, low-carb vegetables, nuts, seeds, eggs, oils and seafood/meat (for the non-vegans). Going keto does require that you cook most of your meals from scratch to avoid any added carbohydrates or additives. By removing foods like bread, pasta, oats, legumes, beans, starchy vegetables, processed foods and high-sugar fruits, it will be a challenge to find pre-made foods that suit your macronutrient requirements. That being said, it is also a win-win as the keto diet gets you back to eating the foods that our ancestors ate - real, whole foods!
How Does the Keto Diet Really Work?
Ah, carbohydrates. They taste great until they’re digested, and then we usually feel the wave of tiredness hit us at full force. Carbohydrates, glucose specifically, is our body's preferred source of energy as it spikes our blood sugar and gives us a short-lived burst of energy. When our blood sugar levels rise, insulin, a hormone made by the pancreas that helps our cells take up the sugars, rises as well. This is a normal and healthy response until it is not. If we continue to spike our blood sugar through the consumption of high carb or sugary foods without burning the energy we previously-stored, our blood sugar levels continue to rise and we experience the “carb crash.” If one’s blood sugar levels remain elevated for long periods of time or are frequently spiked, they can be at risk of developing Type II Diabetes.
Ketosis, on the other hand, is a state that occurs when your body has burned through its glycogen reserves and has switched to burning ketones, or fat as its primary fuel source. The body will create ketones in the liver through the conversion of fatty acids, which when paired with healthy fats and proteins, your body will quickly shift to becoming keto-adapted and more efficient at burning body fat. Yay for fat-burning ability!
How Can I Expect To Feel In Ketosis?
Before you experience the “sunshine and rainbow effect”, as I like to call it, there will be a transition period that you will go through before you reap the benefits of mental clarity, deeper sleep and improved levels of focus. This my friend is called the “keto flu.” If you are used to consuming high amounts of carbs on a daily basis, switching to eating almost zero is going to shock your body and require it to adapt as you go. Most people report feeling tired, irritable, nauseous, experiencing difficulty sleeping or feel foggy-headed. These are all normal symptoms that can last for 2-7 days. But the good news is there are plenty of ways to reduce the “keto flu” symptoms! Simply by drinking more water, adding sea salt to your foods, eating more fats, drinking electrolytes and prioritizing sleep will all help you on your pathway to ketosis. When you enter into ketosis you can expect to experience weight loss, increased focus and energy, reduction in appetite and lowered blood pressure and blood sugar levels.
How to Start Your Keto Diet:
Are you ready to go keto? Let’s do it! Before we break down your macronutrient ratios and compose your meals, first you need to select which Ketogenic Diet you're going to follow.
Types of Keto Diets:
Standard Ketogenic Diet: 20-50 grams net carbs
Targeted Ketogenic Diet: 25-50 grams of carbs (best suited for an active individual)
Cyclical Ketogenic Diet: Cycling between high and low carb days
High Protein Diet: Similar to the Standard Ketogenic Diet, but with a higher protein intake
Creating Your Keto Diet:
Once you’ve determined the best macronutrient ratio for your goals and lifestyle, it’s time to determine how many calories you need on a daily basis. This can be calculated using a Total Daily Energy Expenditure calculator online - this will tell you how much you need to eat in order to maintain your bodyweight or it can be tailored to your unique goals! Once you have your caloric goal, using a program such as My Fitness Pal to track your foods and macronutrient ratios can be extremely helpful to ensure you are on track. Simply enter your calorie goal and then set your nutrition goals to the macronutrient percentages you determined above! Ready to rock? Let’s roll!
Creating Your Keto Meal Plan:
It's time to get creative in the kitchen and make some delicious keto meals! This is truly the best part because you get to be in complete control of what you eat. Some people prefer to stick to a meal plan, where others prefer to log what they eat throughout the course of the day. Either way, My Fitness Pal will help to keep you on track and within your macronutrient goals throughout the day. If you’re a meal planner, most individuals will double their dinner one day as their lunch for the next, this makes it simple and saves you plenty of time prepping meals. Now, let’s take a look at the best foods to consume in ketosis!
The Best Foods to Eat:
Vegan Options
Low carb vegetables - leafy greens, cruciferous vegetables, lettuces and other water-dense vegetables such as celery, mushrooms, green peppers...etc
Plant-based proteins - tofu, tempeh, seitan, vegan protein powder
Sea Vegetables - seaweed, kelp, dulse
Mushrooms- shitake, king oyster, button mushrooms
Low-sugar fruits - avocados, strawberries, raspberries, blueberries
Healthy fats - oils, olives, nuts/seeds, coconut...etc
Non-Vegan Options
Small amounts of grass-fed, pasture-raised, wild-caught and/or organic meats, fish and eggs
Full-fat dairy - heavy cream, sour cream, ghee or butter, hard and soft cheeses.etc
Foods to Avoid:
Grains, high-sugar fruits, starchy vegetables, sugar, progressed foods & alcohol
How to Know When You’re In Ketosis:
As you’re transitioning into the keto diet, you’ll likely experience the “keto flu” and some or all of the symptoms we discussed above. Make sure to drink plenty of water and electrolytes, eat an abundance of healthy fats and prioritize sleep as best as you can. The transition can be tough but stick with it for 1-3 days, as that is the average length of time it takes to fully enter a state of ketosis. When you are in a state of ketosis, you can confirm so by using a urine test strip, a blood glucose meter or a breath meter to measure your ketone levels.
Eating A Sustainable Keto Diet:
We saved the best for last. When it comes to any new diet, consistency is king. Being consistent in keto means allowing yourself some treats every once in a while (ideally keto though!). In our next blog post, we’ll be sharing some of the best ways to transition to keto, while still enjoying all of your favourite foods, just a healthier, “ketofied” version!
Keto Cookies Dough Fat Bombs
Ingredients:
1/4 cup ghee, room temperature
2 oz cream cheese, room temperature
2 tbsp monk fruit sweetener
1 cup whole cashews
1/8 tsp salt
1/2 tsp vanilla extract
1 Zazubean Slinky Grass Fed bar
Directions:
1. In a mixing bowl, stir the ghee, cream cheese, and sweetener together until smooth.
2. In a food processor, add the cashews and blend on high until they are a crumb like texture. Add the salt and vanilla and still well to combine. Fold in the chocolate chunks.
3. Scoop into 2 tbsp size balls, place on a cookie sheet lined with parchment paper and chill in the fridge. Transfer to an airtight container and store in the fridge for up to two weeks.