What is Keto?
Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. Typically on a normal, higher 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. The end goal of a properly maintained keto diet is to force your body into this metabolic state. Ketosis, to put it simply, is the state in which you burn fat for fuel.
How do I know if I am in Ketosis?
Below are signs that you are in Ketosis. The best way to know is by buying a test strip or ketone reader.
- Bad/Rust Taste Breath
- Weight Loss
- Appetite Suppression
- Increased Focus and Energy
What are Macros and how do I calculate them?
The term “macros” is short for MACRONUTRIENTS in the context of nutrition and the keto diet. Macronutrients are the energy-giving components of food that fuels our body. They include carbohydrates, protein, and fat; this is where your dietary calories come from. Grasping the concept of macros is important for the keto diet because you need to find the right balance of carbs, protein, and fats to get into ketosis, stay in ketosis, and turn your body into a fat burning machine.
I like to use the Keto calculator found here https://keto-calculator.ankerl.com/.
What is the Keto Flu?
The Keto flu is a withdrawal of high amounts of carbohydrates and sugar that the body was custom to. The flu is also compared to withdrawal symptoms of those associated with addictive substances. In fact, recent studies have compared the effect of carbohydrates and sugar on the brain to that of addictive drugs like cocaine! The Keto flu may last anywhere from a day to a few weeks. It usually begins within the first few days after carb elimination/drastic reduction.
You may have the Keto flu if you have any of these symptoms below.
- Cramps and sore muscles
- Mood swings, irritability, and cravings
- Stomach pain and constipation
- Brain fog and difficulty focusing
- Bad breath
I have the Keto Flu, what should I do?
Drink plenty of water plus electrolytes! Electrolytes are crucial for maintaining bodily functions such as heartbeat regulation and muscle contraction. The most relevant electrolytes in this context are sodium, potassium, magnesium, chloride, and calcium. When you shift to a Ketogenic diet, your body tends to release more water as opposed to storing it. The reason being that there is less insulin produced as a result of the composition of the diet. Drinking plenty of water as well as electrolytes ensures you keep your body properly nourished and functioning well to help surpass the Keto flu.