Keto tips for an everyday girl
Disclaimer: I am not a doctor and have no medical background. You should always consult your physician before changing your diet or exercise program.
Over the summer of 2017 I was introduced to a ketogenic diet. Now, I wasn’t really into the word “diet” especially over the summer. So I dabbled in it a bit, lost a few pounds, and felt great. Then the school year hit and life went to crazy town. We started eating yummy fall comfort food, celebrated my 40th birthday, celebrated my sister’s 30th birthday, Thanksgiving, Christmas… you know the drill!
But over the months, between our carb-filled parties, we tried to maintain a mostly ketogenic diet. Not for the weight loss but because we actually feel really good when we eat that way. FULL, energetic, and happy!
When you are in ketosis, your body is burning fat for fuel instead of glucose and it turns fat into ketones which then supplies energy to your brain.
7 Tips for getting into (and staying in) Ketosis
- Drink Bulletproof Coffee
- Take Ketones
- Intermittent Fasting
- Quality Fats
- Meal Planning
Drink Bulletproof Coffee
We started slowly by drinking bullet proof coffee. This podcast episode is what turned me on to it. I highly recommend listening!
We buy the Bulletproof Brand coffee because it is mold free (you’ll learn more about this if you listen to that episode). We add Bulletproof Brain Octane Oil and organic grass-fed butter. It’s really tasty and fuels your brain and body enough to stay in ketosis and push back your first meal until lunch time or even later. When I’m traveling and can’t bring my grass-fed butter and oil with me, I use KETO//KREME which I’ll share more about below.
I recently started supplementing with KETO//OS and am thrilled with the results! I personally love the Maui Punch Max OS. I’ll take it about an hour after my first meal. I use the caffeinated one to give me that little extra boost in the afternoon and it kicks me into ketosis in about 30 minutes. They also have a yummy Keto Kreme that I put in my coffee when I don’t have any of my grass-fed butter or if I’m traveling. It’s a powder in single packets loaded with MCT Oil, Coconut Fat, collagen, and DNA repair.
If you’re wanting to give these ketones a try, you can get a 10 day experience pack right here. This is a great way to try the different flavors before you commit to a full pack!
Keeping your eating hours to a minimum helps keep your body in ketosis. We usually eat between 12-1pm and 7pm. This gives us about a seventeen to eighteen hour fasting window. And when you’re eating ketogenic, you don’t feel hungry! You’re fueling your body with quality fats, proteins, and very little carbs.
I love using MyFitnessPal to track my macros. You don’t have to pay for the premium app to see your percentages of Fat, Protein and Carbs. Simply hit “more” at the bottom of the screen, then “Nutrition” to see what percentages you’re at throughout the day. The best part about a keto diet is not having to count calories. In fact, in most cases you’ll be eating more calories than normal but still lose weight. I try to stick somewhat close to the following:
- 70% Healthy Fats
- 20% Proteins
- 10% carbs
Healthy Fats & Supplements
Loading up on healthy fats is key to a ketogenic diet. My favorites are avocados, olive or avocado oil, bacon, cheese, nuts, chicken thighs… the list is endless! Just be sure you’re buying high quality, organic foods as well as grass-fed meat and dairy products. You don’t want to fill your body with low quality fats that are going to be bad for you. A great way to add extra fat to your diet without having to eat a bunch of food is using the Brain Octaine Oil for cooking or on your salads. Of course, in your coffee too 😉 This adds a large content of a very high quality fat into your diet.
Be sure to clean out your pantry and fridge of any of the tempting, high carb, non-fulfilling foods ASAP. If they’re gone, you won’t be tempted to eat them. Instead stock your fridge and pantry with healthy fats and proteins and have a plan. I’m a huge fan of meal planning and just recently used the MyFreezEasy keto menu to stock our freezer with TONS of keto meals that are ready to go. We’ve eaten several of them already and they are TASTY!!! MyFreezEasy is a monthly or yearly membership. There are tons of options (including keto!) and even plans for people with dietary restrictions. It’s as simple as dragging and dropping your meals into your plan and then printing. The shopping list and prep instructions are populated for you and it couldn’t be easier! SIGN UP HERE
If you choose to try this out, your body will be flushing out toxins and stored fat and you can experience what’s called the keto flu at the beginning. You might feel groggy or dehydrated. What’s helped me is trying to drink a gallon of water a day (I rarely meet that goal but I do my best), add Himalayan Sea Salt to your food, and take a magnesium supplement.
Just listen to your body and rest when you need to. For the most part, if you’re like me, you’ll have more energy than you’re used to and more mental clarity. Especially if you decide to take KETO//OS. That has seriously been a game changer for me!
Have you tried a ketogenic diet? What are some of your favorite tips and tricks? Answer in the comments below!