Ten Keto Tips for Healthy Weight Loss! | Katharine | KJensifyme Healthy
Getting into (and staying in) Ketosis… Many of you are getting into the Keto Plan but not sure how it works. There are many books out there as well online sites that can help answer any questions. But have to remember to do it right in order for it to work. Here are some tips that was past along to me to help get into Ketosis…
1. Eat Less Protein
Most average ladies need about 50-100 grams, no more, FYI. (35-50 grams if you are unable to exercise) You have to self-experiment a little to find what is right for you. The idea is that protein can turn to sugar if someone eats more than they need, then the sugar spikes blood glucose encouraging fat storage.
2. Eat More Fat
I used to see this all the time in clients, I say add more fat and people add a tsp of avocado to their salad, NO!!! I am talking about seeing fat as a food group not a side item. Avocado’s, egg yolks, homemade mayo, homemade dressing, Hollandaise, olives, grass fed butter on vegetables and meat are all good examples. When you are in ketosis, fat will need to be 60-75% of your calories.
3. Get Ketostix (strips or a meter)
Get ketone urinalysis strips or a ketone blood meter. The urine testing strips are not as accurate but keep you motivated and serve as a guide to what may “knock you out” of ketosis. The blood meter is better for the “need to know technical-folk”. Ketones will be higher at night, by the way.
4. Cut the Carbs
Usually, people do not get into ketosis unless they eat between 30-50 net carbs and Dr. Westman from Duke recommended a stricter 20 total carbs for people with severe insulin resistance. Some people may be able to get away with more but when in doubt stick with salad, zucchini, broccoli, cauliflower and maybe some berries, for your carbs. And don’t forget to cover them in butter, heavy cream or coconut milk.
5. Portion Distortion
Don’t freak out, but when your portions get too big you will most likely exceed protein requirements. But the great thing about ketosis is there is a natural reduction in hunger…. for real, it is true!! Don’t fret! Play around with your food amounts, but I have seen women lose weight more easily with a range 1500 to 2500 calories. (Depending on exercise of course)
6. Eat More Intuitively
When we chomp down a side of beef we probably don’t even digest it because our portions are so big and hard to assimilate. Try to eat slowly and chew (20 times each bite). Try to sit down and pay attention to the flavor of the food. Try to listen to that inner voice that is always sending us faint messages that we are satisfied. That little voice gets louder the more we try to hear it! When you chew each bite well it lets your stomach know to produce acid so that you will get the most nutrition out of each bite. You do not want your beautiful organic grass-fed steak going to waste… right?
Part of losing weight is about balancing hormones including cortisol, leptin and ghrelin. These hormones are smarter than you and you can’t trick them no matter how much you want to finish that midnight movie or late-night project. If these hormones are out of whack they will rule the day and there will be no way you will be able stick to your keto plan. Cortisol promotes belly fat storage, and leptin/grehlin imbalances will cause you to overeat so get your ZZZZZZ’s!! Sleep in a very dark room and get 7-9 hours each night.
Also find a way to manage stress that fits your lifestyle (or change your lifestyle, if you don’t think you have time). I take daily walks and add in hot baths when I really need the extra peace.
It is important to change your negative thoughts about your body. Spend a few minutes each day visualizing the body you want. Picture yourself at a time when you felt great and looked good. Seeing yourself this way will help imprint that message in your brain. I am not sure why it works but it really does work so give it a shot!
Meal planning and even prepping ahead can be the key to success for many. When we know what’s on the menu we are way more likely to eat from it. Take your lunch to work and always bring a keto-friendly dish to a gathering. (This way…you will at least have one dish you can eat from)!
10. Give it Time
It takes a consistent two or three weeks of high fat and low carb eating to get into the keto zone. Don’t do it for a few days and say it doesn’t work … be patient.
With a limited time offer… get your Keto cookbook here
Also check our my KJensifyme Healthy Recipes group
Are you aware that Valentus has a Keto Creamer for your coffee? Get yours and get into Ketosis!
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