Running on Butter, Almonds and Eggs

Your reference and partner to help you throughout your Keto lifestyle

Are You on the Keto Diet?

You can order “The Keto Bread” NOW! NATURAL, LOW CARB, & GRAIN FREE. This bread has the texture of a lightly-dense baguette that works perfectly for breakfast, lunch and dinner fillings. Try to grill it!

What is Keto?

Keto is short for ketogenic. It is not a fad diet, it’s a lifestyle.

Keto lifestyle is very low-carb, medium protein, high-fat diet.

What is a keto, ketogenic, ketones and ketosis?

The name keto (or ketogenic), refers to ketones and ketosis. Ketones are what the liver produces when the body gets involved in drastic reduction of carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

Normally, fat is reserved as a secondary fuel source to use when glucose (sugar) is not available. A good example is when you are fasting or didn’t have time to eat all day. You produce ketones when you need another source of energy, so your body uses fat instead. When this happens, your body becomes incredibly efficient at burning fat for energy so that your muscles and other tissues can then use them for fuel, which also supplies energy for the brain. Increased ketones offer us numerous health benefits such as:

Improved metabolism
Migraine relief
Weight loss
Reduced inflammation
Improved mental health
better moods

FAT

70%

Protein

25%

Carbs

5%

Why high fat?

Let’s clear one thing up: When we say fat, we mean clean, organic, healthy, saturated fat. It doesn’t mean deep fried chicken nuggets in soybean oil. Good examples of healthy fats are organic coconut, avocado, and olive oils, ghee, flax seeds, chia seeds, walnuts etc. Tens of studies have shown and proved that this type of diet can help you lose weight and improve your health. Most of the studies conducted were on people with health problems, including overweight/obesity, type II diabetes, and metabolic syndrome. Keep in mind that these are the biggest health problems in the world. The main outcomes measured were weight loss and most common risk factors like Total Cholesterol, LDL Cholesterol, HDL Cholesterol, Triglycerides, and Blood Sugar levels. Those studies concluded: great improvements in weight loss, in blood triglycerides, insulin sensitivity, HDL, Waist-to-hip ratio, Blood pressure, and sugar, and less hunger to name a few. here

Why medium protein?

The body recycles its own tissue, and we don’t store protein like we do fat and sugar. In our diets, we just need what got lost in this recycling. While on keto, your body preserves and protects that protein loss, therefore it decreases the need for high protein intake. As you decrease the amount of food you consume (because keto doesn’t encourage snacking, while it does recommend Intermittent Fasting), you will need less protein intake, especially that there is a limited amount of protein that your body can absorb.

High protein intake in keto will push you out of ketosis since it can turn into sugar if you have too much of it. If you’re in ketosis, it means that the protein you eat is not being converted into glucose. Most people need 0.6 g of protein/lb. of body weight, so you need to have 4:1 ratio of fats to protein to ultimately be in the prime ketogenic state.

Keto requires you to meet your protein target per day. Ketosis state is about burning fat, not muscles. In fact, ketones decrease leucine oxidation and promote protein synthesis

(please check the study here).

There are good and bad protein sources on keto. An example of good protein sources: Salmon (wild caught), and lean cuts of red meat so you would control the type of fat you will be using, (unless you are sure you are buying grass fed/finished meat).

An example of bad protein sources is whey protein concentrate (it triggers a considerable insulin spike), and cold cuts (processed meat).

Why low carb?

A ketogenic diet is a low carb diet. However, a low carb diet might not necessarily put you in ketosis. In order to follow a ketogenic diet, you need to be in a state of ketosis. This simply means that your body is burning fatty acids (ketones) for energy instead of carbohydrate stores (glycogen in the liver and glucose in the blood). When you have normal levels of ketones in your bloodstream, your brain and the rest of your body are fueled by stored body fat. If you are in a state of ketosis, it really is the best mechanism for weight loss. For losing weight your daily net carb intake should not exceed 20 grams, whereas in maintenance you need to keep carb intake under 50 grams. You should have your net carbs from clean sources such as leafy greens, non-starchy vegetables, and berries. This will allow you to get enough fiber and micronutrients while staying within daily carb limits. Exclude high-carb products such as grains, legumes, starchy vegetables, fruit juices, sugar, honey, and maple syrup as these can easily kick you out of ketosis. Also, most fruits should be avoided because they’re rich in simple carbs. Instead, stick mainly to berries…but only a hand full…and only occasionally! Examples of foods high in carbs that are not allowed on keto: Rice, Pasta, Potatoes, Cereal, and Bread. Examples of food high in sugars that are not allowed on Keto: Fruit and fruit juice (fructose), starchy vegetables, Milk, high-fructose corn syrup, honey, Maple Syrup, molasses, and agave nectar. Examples of the best carbs to eat on keto: Broccoli, cauliflower, kale, leafy greens, asparagus, avocado, macadamia nuts, pumpkin seeds, and raspberries

Broccoli, Cauliflower, Kale, Leafy greens, Asparagus, Avocado, Macadamia nuts, Pumpkin seeds, and Raspberries

How to calculate net carbs? Total carbs – Fiber = net carbs

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