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So "keto" is the latest buzzword in the fitness/ wellness industry. Due to it's many benefits, many health professionals like doctors of alternative medicine and fitness pros have jumped on the band - wagon and joined the Keto community. So what exactly is keto? The ketogenic diet dates back to the 1920's, where doctors used this diet to treat seizures in patients who suffered from epilepsy. They did this by switching the primary fuel source for the brain- from carbohydrates to fats. The state in which the body uses fat or ketones for fuel is also known as ketosis. It can take anywhere from 3 days to up to a year to get into ketosis. Often athletes and very active individuals who have relied on carbs as their " go- to" fuel source for years take the longest to convert over to the keto lifestyle. Although athletes can enjoy the benefits of the ketogenic lifestyle, it is advised that they start during their off-season to prevent the decrease in performance. It took me about 9 months to fully get into ketosis. However, It didn't take long for me to see the results of the ketogenic lifestyle.
Results May Vary
As you can see, it did not take long for me to start see the results from the ketogenic lifestyle. Contrary to popular demand,I recommend easing into keto ( about 4-6 weeks) instead of forcing your body to get into ketosis. Especially if you are very active or work overnight. Getting into ketosis over time may help to prevent the fatigue, or other side-effects of going keto.
A Typical Keto day
I usually have 2-3 meals each day. I consider a meal to be anything that goes in my mouth so yeah. You will see what I mean at "coffee time."
Breakfast
I usually have breakfast between 10:30 and 11:30. I usually have the following:
2 scrambled eggs
1 cup spinach
1 almond flour pancake
1/2 avocado
2 strips of bacon
1/4 blueberries
1 tablespoon of grass-fed butter
Coffee time
At around 2:30 I will have a coffee. I am usually busy coaching online during this time or busy with my kids so I won't feel the need to eat till 4:30- 530 instead of ,but by 6:30 pm I am usually done eating for the day.
I also need to make mention of the servings of veggies that I am having on a daily basis. 1 cup of raw or uncooked veggies is one serving. However, for cooked veggies the serving size is 1/2 cup. so this means that I am having about 8 servings of fruit and veggies / day and with the exception of my whipping cream I eat 98.8% whole no processed.
Dinner time around 5:30-6:30
Here I am having the following:
1 cup of Normand veggies (with 1 tablespoon of butter)
2 cups of collard greens
2 drumsticks
2 tablespoons of Extra Virgin Olive Oil
or this one...
On the weekends I am enjoying time with my husband and kids and of course they want to have ice cream, pizza, and cookies. So in order to be able to stay on track I have my keto cookies on hand, or I will make keto pizza, or have my favorite Halo Top Ice cream.
The average breakdown for keto macro nutrients are 70% fat, 20% protein, and 5-10% carbs. I bounce around a bit, based on my physical activity for the day. For example, on more physical and longer days; I may do 7% carbs and 73 fat. Every body is different, my body does better with lower carbs. My current goal is to drop more body fat, so this means I will play with my fat and protein to achieve this fitness goal and go back to lifting heavier. So there you have it -my day on keto. As you can see, keto does not have to dirty ( unhealthy) and because it is so satisfying- I'm not tempted to snack. I don't feel deprived on keto. I love it.
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