03/29/2022
Over seven years into this lifestyle change, years of personal coaching, and now consulting for a doctor that has almost 7 million followers.
Here are some of the most common areas of confusion when it comes to keto I consult daily on.
• Heal thy Keto 👇🏼
Keto is not a food list. Just because you're eating from a food list of keto-friendly foods does not mean you are producing ketones.
Fat does NOTHING to put you into ketosis. It's the fuel. Its the absence of glucose that has your body producing ketones.
This is not a one size fits all plan. Modifications based on digestion, hormones, clinical issues, etc play a huge role.
There are three carb sections. Carbs you'll never have. Net carbs you count. Veggie carbs in leafy greens and cruciferous vegetables don't have to be counted at all. (But, if you're gassy or bloated after eating those cruciferous veggies, lookup SIBO)
More than likely your max amount of net carbs will not be the same as your friends. Some people can metabolically handle 50g of net carbs and still produce ketones, whereas others can't consume more than 20g of net carbs or less without converting you back to running on glucose.
Your fat intake will go on a sliding scale. If you are in fact in a state of ketosis and hit a plateau, just lower your dietary fat. Try to configure that into your carb tracking app for total calories and get a headache real quick. Use those tools as guidelines, not your mission.
Cortisol (your stress hormone), estrogen, and insulin are the three major fat-storing hormones. Keto and IF are about controlling your insulin. If you don't address the other two, you likely won't get far.
Don't try to dive into being a culinary expert. Look at what foods you do like that fit this lifestyle. Build your own menu from there. Keep learning new recipes but don't make it your every night or you'll burn out on that alone.
Don't buy buzz words. You don't have to know how to read everything on the label, but know the words that need to be known. These sugar-free, keto-friendly buzzwords can be animal crackers in pig's clothing. Don't be deceived.
Just dropping cokes, bread, snacking, extra meals, and counting food by a point system/calorie diet, etc will have you losing weight. But, walls are coming If you are not factoring in overall nutrients, hormones, digestion, sleep, stress tolerance, and exercise. That equals weight loss plateaus, hair loss, hormone imbalances, and much more down the road. I get keto/diet gone wrong calls ALL THE TIME.
Dairy is keto. Dairy is also hard on gut health and hormones. Don't put cheese and heavy cream on/in everything daily. It equals issues ahead.
Don't snack on nuts and seeds. These tend to be the tater chips of bad keto habits and work against good digestion. Use them for texture in salads/dishes but not as a go-to snack.
This is a journey that accumulates knowledge as you go. It's a lifestyle of good habits that have great results when done right
Have questions? Drop some below 👇🏼
