10 Powerful Quick Keto Tips
EAT ONLY 100% GRASS-FED BEEF, 100% PASTURED POULTRY, 100% PASTURED EGGS, AND 100% PASTURED PORK.
A ketogenic diet or a keto meal prep company that doesn’t advocate 100% grass fed and 100% pastured meats is just missing the point entirely. Sure you can still lose weight with grain fed meat on a ketogenic diet and sure your health might improve. But you will still be missing out on some huge weight loss and health benefits from only eating grass fed meats. The big reason for this is the ratio of omega 6’s to omega 3’s. Plain and simple, you will only go so far without also focusing on your Omega 6 to Omega 3 ratio in your diet. Your body expects a 1 to 1 ratio yet if you are eating factory-farmed, gran-fed animals that ratio at best is 20 to 1! Without having a strict 1 to 1 ratio you will only go so far with Keto and will most likely experience stalled weight-loss and the like.
CONSIDER MAKING OPTIMAL HEALTH YOUR #1 GOAL INSTEAD OF JUST WEIGHT-LOSS.
Focus on your entire being and include health in any weight loss goals. Sure losing weight is going to improve your health but if losing weight is your only goal you will miss out on some serious health benefits from a ketogenic diet. Hence, go the extra step and only eat things like grass-fed and pastured meats. With steps like this you will not only lose weight and improve your health but you will also start to move into the realm of anti-aging and performance enhancement. When working with clients we have noticed that clients concerned with health more than weight-loss and fitness have much higher success rates. Those concerned with optimal health as their #1 goal have experienced dramatic and lasting success.
KNOW HOW TO CUT CARBS THE RIGHT AWAY TO AVOID COMMON KETO DIET PROBLEMS.
The fastest way into ketosis might also be the fastest way to quit ketosis and never try it again. In the beginning a lot of keto dieters will cut carbs to under 20 grams a day. And while we don’t advocate moderation when it comes to a ketogenic diet, we do, however, advize taking steps in accordance with your body’s rate of keto adaption. Thus, while you want to cut out the carbs and eventually cut them dramatically, you want to do such in a way that does not create an energy deficiency. Cutting carbs the right way results in an adaptive response from your body that is free of problems. Cutting carbs the wrong way results in a stressful response from your body that is plagued with issues.
DON’T CREATE A CALORIE DEFICIENCY TOO SOON.
Ketogenic diets are the most powerful weight loss tool available. Part of the reason why is because they allow you to establish serious calorie deficiencies and only lose fat without losing any muscle. However, establishing a calorie deficit before your body is keto adapted can result in losing muscle and a slowed metabolism. Knowing when to cut the calories is key to being successful and ensuring fat loss without muscle loss.
RELIGOUSLY CONSUME ADEQUATE AMOUNTS OF ELECTROLYTES
Reading about ketogenic diets you are sure to come across some reports of transitional hardships. While they sometimes persist until full keto adaption, most are easily avoided with adequate electrolyte consumption. Very often people complaining of low energy are full of energy as soon as they consume enough sodium and potassium. Thus, the majority of transitional hardships associated with ketosis have nothing to do with carb intake and instead revolve around electrolyte deficiencies.
MONITOR BLOOD FOR KETONES INSTEAD OF URINE.
Monitoring urine for ketones instead of monitioring blood is the fastest way to fail with a ketogenic diet. Using urine ketone test strips can give you some idea of whether your body is producing ketones but it will not give you a complete picture of your body’s total state of ketosis. In order to dial in protein and carb thresholds so that an optimal state of ketosis is achieved you need to know exactly what your body is doing regarding ketone production. Urine strips will never allow you to measure optimal ketosis and will never allow you to even tell if you are just producing ketones or are actually in optimal ketosis. In addition urine test stips can show no ketones and you can still be in a state of ketosis. Every client we have encountered that previously tried a ketogenic diet and failed was using urine ketone test strips instead of monitoring blood. Thus, when they tried a Ketoned Bodies program and measured their blood and were able to get into an optimal state of ketosis they were successful.
KNOW HOW MUCH OR HOW LITTLE PROTEIN TO CONSUME.
Too much protein and just like too many carbs you will never get into ketosis or knock yourself out of ketosis. Too little protein, especially before being fully keto adapted, and your body will lose muscle. Thus, knowing your protein threshold is key to success with a ketogenic diet. And while a blanket recommendation would be convenient, protein intake will differ dramatically from individual to individual depending on size and activity level.
KNOW WHICH FATS TO EAT AND WHICH FATS TO AVOID ALTOGETHER.
While a ketogenic diet is all about fat, it is not all about every fat! Trans fats should be avoided like the plague. In addition, while monounsaturated fats can make up a good portion your diet, saturated fats should be sought first and foremost as they are the least reactive of fats and less prone to oxidization and the like. Sure this flies in the face of conventioinal nutritional wisdom, but then so does almost every aspect of a ketogenic diet and people are still becoming their healthiest and fittest selfs. Additionally, a ketogenic dieter must be concerned with their Omega 6 to Omega 3 ratio. Too many Omega 6’s can interfere with the health and weight loss benefits associated with ketosis.
KNOW WHICH SUPPLEMENTS TO TAKE
Supplements can be ketogenic and aid you in your transition and adaption. They can ensure carbs are partitioned to muscles and not to fat tissue. They can aid in making you more insulin sentitive. They can even prevent carbs from being absorbed in your intestine and instead ensure they just pass right through you. Then supplements can also kick you right out of ketosis. Knowing which supplements to take and avoid is also a very important part of any ketogenic diet program
KNOW HOW TO USE MCT OIL TO YOUR ADVANTAGE AND NOT TO YOUR DISADVANTAGE.
MCT oil can be a keto dieters best friend. It can, however, also get in the way of weight loss. In the beginning, MCT oil is amazing and will help with your body becoming keto adapted. Once you are adapted it can also supply you with an intense boost of energy for work outs or for mornings. It can also prevent your body from burning your own fat reserves and stall your weight loss goals. Knowing how to use this powerful keto diet aid is vital.