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Keto Basics

Updated: Jan 12

I am sure you have heard of the Ketogenic Diet, and you may be confused as to WHY it seems to work. Although I would not 100% always go the Keto route for nourishment, it is a great way to reset some behaviors, kickstarting a healthier eating routine, including consuming healthy fats, lean proteins, and wholesome foods.



KETOGENIC BASICS:

The original Ketogenic Therapy, known as the classic Ketogenic Diet, or classic Keto for short, was designed in 1923 by Dr. Russell Wilder at the Mayo Clinic for the treatment of seizures and epilepsy. The goal of Ketogenic initially was to restore brain function in order to limit or cease the nervous systems’ activation of seizures. * The brain uses fat for energy and function, as well as neurological repairs.

Ketogenics as a goal for healthy weight loss or a weight maintenance focus, is to make the body fat adaptive (versus carbohydrate/sugar adapted) and burn fat as fuel for a higher metabolic rate. This is KETOSIS (the body burning fat and ketones for energy).

The basis of this diet focuses on healthy fats and lean protein intake, and very low carb intake. The general breakdown is:

70-75% FATS

20-25% PROTEIN

5-10% CARBS


Ketogenic Eating:

The Keto Diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. When we eat carbs, the body will produce glucose (from sugar) and insulin (blood sugar regulating hormone).

  • Glucose is the easiest molecule for your body to convert and use as energy. It will be chosen over any other energy source (to burn).

  • Insulin is produced to process glucose (this causes metabolism to slow down).

Since glucose is being used as a primary energy source, your fats are not needed and are therefore stored. Typically on a normal, high carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis, where the body begins to burn fat, versus store it.


Cara’s Keto Principals:

  • Begin with 2 weeks of Ketogenic eating and assess how you feel.

  • This is not Atkins with grease and high fat processed foods allowed. Keto is clean eating. Consume clean, natural food sources: NO refined, processed foods, sugars, steroid/hormone based meats or dairy, no deep fried or refined oils.

  • Focus on healthy fats, vegetables, lean proteins, and obtain most of your daily carbohydrates from veggies, raw fruit, and raw dairy.

  • Drink plenty of water to flush out toxins.

  • Take a supplement to support your 14 day (or longer) Keto Reset Cleanse.

  • Be aware of Keto Flu symptoms (tired, achey, nauseous, digestive discomfort). These can last up to 2 weeks. This is your body’s detox kick-back- It will pass.

  • Say NO to sabotaging with sweets, soda or pasta (60 grams carbs per serving)!

Keto 14 Day ReSet Cleanse:

Goal: Eat Ketogenic for 14 days to reset your body’s metabolism and shift your body’s internal machinery to burning fat as fuel (versus carbs/sugars as fuel).

* Fat is a cleaner fuel source than sugar.

You may find Ketogenics helpful if you over-consume sugars & carbohydrates. Signs/Symptoms of Sugar & Carbohydrate Overload:

  • Low energy

  • Weight gain

  • Cannot lose weight

  • Poor mental focus

  • Low mood

  • Yeast infections

  • Athlete’s foot

  • Itchy skin or skin rashes, blemishes

  • Sugar/carb cravings

KETO APPROVED FOODS:

Nuts and seeds, nut butters

Some cheese: Feta, Goat, Raw cheese

Coconut oil

Real butter or Ghee

Avocados

Olives/olive oil

Flax/flax oil

Organic Eggs

Fish

Natural Beef and beef jerky

Free range Chicken and Turkey

Greens (spinach, kale, lettuce, arugula, etc)

Low sugar fruits (i.e. coconut, lemons, lime, grapefruit, watermelon, blackberries)

Orgain Keto Collagen Protein Powder: https://bit.ly/3qioacm


Helpful Herbs & Supplements:

  • Grapefruit seed extract

  • Garlic extract

  • Oregano extract

  • Probiotics (50 billion count)

  • Orgain Keto Collagen Protein Powder: https://bit.ly/3qioacm

Benefits of Ketogenic Cleanse:

  • Weight loss/increase metabolic rate

  • Lower sugar levels/lower risk of Diabetes

  • Healthier skin, hair and nails (due to protein & healthy fat intake)

  • Positive moods and leveled energy

  • Helps prevent cancer (sugar feeds cancer cells)

  • Slows down the oxidation (aging) process, including prevention of dementia.

  • Less inflammation (aches & pains)


Say NO to:

  • Trans fatty acid/hydrogenated oil based foods such as deep fried foods, fast foods, pastries, vegetable oils, shortening/Crisco.

  • Refined sugars (white carbohydrates), sweets, soda, sweetened coffee drinks, juices, granola bars, candy, chips, white breads, pasta, white rice, etc.

  • Grains (oats, wheat, etc)

  • Alcohol (Dry Wines/no or low sugar wines are an exception in moderation)

  • Conventional red meat



A tasty Keto treat I enjoy is Dr. Axe’s Keto Coconut Cups~ Time: 1 hour (Serves: 24)

Ingredients:

½ cup coconut butter or almond butter

½ cup coconut oil

1½ cup unsweetened, shredded coconut

2 teaspoons vanilla extract

2 tablespoons cacao powder or unsweetened cocoa powder

Directions:

1. In a small saucepan over low, melt coconut oil and coconut butter. Remove from heat.

2. Add in the coconut, vanilla and cacao/cocoa powder, stirring until well-combined.

3. Line a mini-muffin pan with liners and equally distribute the mixture into the pan.

4. Freeze for 30 minutes to 1 hour.


In Health,

Cara

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