Tips for keto
- Keto-fy your favorite most indulgent guilty pleasure foods
- DO NOT DEPRIVE YOURSELF
- If you love cinnabon – find a cinnabon keto recipe – they are out there
- Crackers, bread, tortillas, pasta, pizza crust – there are replacements
- Not going to lie some are better than others and none completely replicate wheat flour gluten
- Find the keto foods that you have been denying yourself (bacon, avocado, whipped cream, cheese) and put those fun things in your diet
- Focus on eating fat
- Read articles
- What if its all been a big fat lie
- Fed vs fating state
- STOP counting calories
- Find some good “macros”
- Focus on getting enough fat
- Watch your grams of protein
- Minimize grams of carbs
- See fed vs. fasting state – too much protein and not enough fat will turn to carbs
- The fat stored in your body will not leave unless your insulin level is below the threshold to use fat
- Read articles
- Understand calories
- While calorie deficit is ultimately the deal – you want your body to burn (stored) fat and not carbs – that is why you go into ketosis (see article fed vs fasting state)
- Excess carbs are stored as fat
- Your brain burns MORE calories than any other system in your body and it generally does it while you are asleep
- Your basal or resting metabolism does 90% of the calorie burning (without exercise)
- Understand sugar/glucose and insulin
- If you have high insulin you cannot burn fat as fuel – period.
- When you have high insulin in your blood – ALL protein, fat and excess carbs are stored as fat and your body will only process glucose for fuel
- Low glucose (carbs) = low insulin = ability to burn fat for fuel – including stored fat
- Change your view on exercise
- Exercise is about strength, endurance and flexibility (and sculpting)
- Weight is all about diet and being able to deplete the stored FAT
- You burn less calories in a workout session than 2 slices of bread give you (probably not exactly accurate)
- Resources:
- Internet
The KJO show 