What is Ketosis? A metabolic state characterized by raised levels of ketone bodies in the body tissues, which is typically pathological in conditions such as diabetes, or maybe the consequence of a diet that is very low in carbohydrates.
The primary source of energy for the body is glucose. Glucose diets consist of consuming carbohydrates. Carbohydrates are turned into glucose by the body, any extra glucose is then stored as glycogen to be used for later.
The liver breaks down fat into glucose when this happens ketones are formed. The body can use ketones as another form of energy.
When looking to get into ketosis you want to consume 20-50grams of carbohydrates. With carbohydrates being in almost everything we eat, this can be very difficult.
Foods to stay away from
- Sugar(refined especially) • Bread
- Beans and legumes
- Certain fruits
- Starchy vegetables
true ketosis you want 90% of your diet to come from fats, 8% protein, and 2% carbs. aim for 80% fats, 15% protein, and 5% carbs. Don’t make the mistake of consuming more protein and filling up on the protein. Your body will turn protein into glycogen.
STAY HYDRATED! Carbohydrates hold water, when you’re depleting your body of carbs it’s easy to get dehydrated. You want to stay hydrated when getting into ketosis. Consume minerals like magnesium and potassium. And consume sodium to help water reach the cells.
What to eat in order to reach ketosis?
The Ketogenic diets are more of a lifestyle than a diet. Why? the goal is to get your body into ketosis. When the body is in ketosis, the body will deplete itself of glycogen(stored sugar), use fats and ketones as a form of energy.
In order to reach ketosis, your diet has to consist of 80% fats, 15% protein, and 8% carbs.
What to eat in order to reach ketosis?
Fats & Oils
- Fatty acids(omega 3,6)
- Animal fat
- Egg yolk
- Macadamia/Brazil nuts
- Coconut butter
- Cocoa butter
- Olive, coconut, mct, macadamia oil
- Vegetable oil(soybean, olive, flax, safflower)
- Fish(anything caught wild catfish, cod, flounder, halibut, mahi-mahi, salmon, snapper, trought, tuna.)
- Shellfish(clams, oysters, lobsters, crab, scallops, mussels, squid
Greens, vegetables, and fruits you have to be careful with when looking to reach ketosis because of the sugar and starch content.
• Blackberries, Açaí berry, raspberries
Be aware of your beverages consumption. We consume most our carbs through liquids(juice, soda, flavored water, coffee).
My Ketosis Journey
This diet isn’t an easy one. For a slim guy with a fast metabolism I didn’t take diets seriously I did try a few diets, I’ve tried a few bodybuilding diets( so much eating), intermittent fasting(requires focus), and not vegan 100%. I cut all animal Products( eggs, fish, chicken, beef, pork) and all I ate was grains, oats, raw vegetables, and plant protein(I still ate candy). That was interesting because it’s not as hard as what people may think. It’s all discipline and a mindset change.
I’ve grown a fascination with the keto diet, for the more I do research, the more I understand. It just makes sense that this style of eating is what kept us surviving.
The goal was not only to reach ketos is but more of an ego and gut check. To test my discipline and focus. As a slim fit guy, you receive a tad bit of envy, especially if you’re able to eat what you want. I go on these journeys because as a health coach and trainer, I must understand what may be challenging for my clients, and help them overcome that challenge.
I use to be so obsessed with being big and part of me still is. I did get big, hit my goal weight of 200lbs, walked around between 192-196lbs. Your boy was thick and solid. All I did was eat and lift heavy weight. I barely did any cardio or bodyweight training.
My strength and power did increase, but my overall performance decreased. I lost a lot of my flexibility, my endurance was horrible because I did no cardio, I would fatigue quicker, and I felt heavy(pull-ups were getting difficult). I would have to eat large amounts of calories and lift heavy. Some may want that, for me, my body lets me know every time I do this, it’s not for us
Cheese Zucchini and beef(keto friendly recipe)
Estimated 270 calories, 18g of fat, 6g of carbs, 22g of protein per
Zucchini Squash Cheesy Melt Pre workout meal(I may never eat meat again)
It’s a little over 300 calories, about 5g of sugar, and 12g of protein. I like this as a pre-workout meal because it’s not heavy. It keeps me full, satisfied, and I still have the energy for performance. You can use this as a snack, lunch, or even dinner.
Vegan Power Packed Breakfast
790 Calories, 21g protein, 15g fiber
This breakfast is also keto friendly. Good source of fat, fiber, and protein is provided by the flax seeds, chia/flaxseed toast, and the oatmeal. bananas and strawberries are natural sugars. Thyme tea good for boosting the immune system
I’m Not Here To Get You
But Assist You
There is no one diet fits all but I do feel the ketogenic diet will work best for those looking to live a healthier lifestyle.