Keto Diet FAQ (13)
The Ketogenic diet helps to get the body into a state of nutritional ketosis, meaning that the body will burn its fat stores instead of sugars. It lessens your dependence on insulin or glucose to regulate your energy levels, and reduces those highs and crashes from rising and falling blood sugar levels.
You get your body adapted to Keto by decreasing the amount of carbs you eat while consuming a balanced amount of fats and proteins. This diet is very low in carbohydrates and high in fats. Contrary to popular belief, it is not a high protein diet.
Your body needs fuel to run. Gas or diesel? Well, no, it’s glucose or ketones. Our body creates and runs on ketones when there is no glucose fuel source.
The ketogenic diet works by eliminating glucose. Most people eat what has become known as the Standard American Diet (SAD), which is high in carbs. Because of this, our body runs by burning glucose (or sugar) for energy. Glucose is stored in the muscles and liver and there is only enough for 24 hours worth. As soon as we eliminate glucose as our major food source, the body begins to burn stored fat or fat from the diet.
When you follow a ketogenic diet your body is required to switch fuel sources – to burn fat for energy rather than carbohydrates. In the process, most people will release weight and excess body fat, often rapidly, even when consuming fat and adequate calories through this way of eating.
Carbohydrates are easier and faster for the body to burn, and your body will want to stick to that. In order to burn ketones we have to starve the body of carbs so that it is forced to use fat as fuel.
Ketones are the preferred fuel source for muscles, the liver, the heart and the brain. These vital organs do not handle carbohydrates well. In fact they get damaged when we consume too many carbs.
The ketogenic diet provides benefits beyond what other diets can give. Its effects on the body, and our cells, are unique to this way of eating. The ketone production brought about through carbohydrate restriction helps to reduce insulin levels, triggers cellular clean-up, reduces inflammation, burns fat, and increases mitochondrial production. All this provides benefits, regardless of your goals or health issues.
Things the keto diet can help with:
- Weight loss
- Control blood sugar
- Mental focus
- Increased energy and normalized hunger
- Insulin optimization (will help lower insulin resistance)
- Reduced sugar cravings
- Get rid of bloat
- Lower blood pressure
- Reduce inflammation
Beside the health benefits, having a body fueled by fat also brings cognitive health, better brain function, increased energy, and improved self-esteem because of improved body composition.
There is plenty of research on the ketogenic diet that backs up the health claims. It has been found to be better than most diets in helping people with health challenges such as:
- Type I and II Diabetes
- High Blood Pressure
- Dementia/Alzheimer’s Disease
- Insulin resistance
- High Blood Sugar levels
- Heart disease
- Parkinson’s Disease
- Polycystic Ovary Syndrome
- Fatty liver Disease
The ketogenic diet began in 1924 with Dr. Russell Wilder at the prestigious Mayo Clinic. There, Dr. Wilder designed a carbohydrate-restricted diet to treat epilepsy in children, and the research at the time indicated that it was highly effective.
The ketogenic diet is very low carb, high fat and moderate protein diet. It was originally used with patients with epilepsy that did not respond to pharmaceutical drugs.
Another HUGE benefit of the Ketogenic diet is that you do NOT need to count calories.
You will no longer feel hungry all the time, and you’ll no longer need to exercise for hours to burn those calories that you just consumed. While exercise is good for the body and the mind, the Ketogenic diet is amazing for those who have physical limitations or cannot exercise for medical reasons.
You won’t feel the hunger because the fat satiates you and helps you last longer between meals – this helps to eliminate snacking and the brain washing that your body needs 5 meals per day. You eat when hungry, stop when full.
A lot of people see products in the store that claim they will get you into ketosis (or fat burning mode) faster. I don’t recommend them. It is always encouraged and recommended that you accomplish this without any supplement, while eating whole foods with lots of fat.
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
Things not to eat:
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
The keto diet will not cause high cholesterol levels. In fact, eating a low-carb diet is more likely to lower your HDL (bad cholesterol) levels even more than a low-fat diet does! You will lose more pounds of weight and have a lower risk of heart disease to boot.
The “keto flu” is what it feels like to have carbohydrate withdrawal symptoms. This usually happens in people who were previously eating a high carb diet – the abrupt change can cause an electrolyte imbalance and leave you feeling unwell. Don’t worry – this is actually a good thing! It means that your body is adapting to the lower carb diet. Remember, just like any withdrawal symptoms, these too shall pass. Stay strong and don’t give in to the temptations that will come up at this time.
No two people experience the keto flu the same way, and depending on how carb or sugar filled your diet was previous to starting this way of eating, you could experience anything from mild symptoms to feeling like you are coming down with a full-blown case of the flu. It can last a couple of days, or for some, up to a couple of weeks. There are way to make the transition less painful and I can show you how.
You get all of the benefits of Group Coaching participants, but with a far more focused and personalized approach. It’s a one-on-one situation where the focus is you. Your program will radically improve your health and happiness. Together, we will explore concerns specific to you and your body and discover the tools you need for a lifetime of balance.
Group coaching participants get the guidance of a certified health coach, the support of a dedicated community, and the accountability to keep them on their path. It gives you the opportunity to meet new people who can help catapult you to success. You are joining forces with people on a similar path, who understand your perspective, have similar goals, and that you can share skills and ideas with. All this helps you to live healthier, and with more peace and self-confidence.
Group coaching helps you to:
- set and accomplish goals in a way that is empowering and fun
- work to achieve and maintain your ideal weight
- understand and reduce your cravings
- realize your strengths to create a healthier you
- increase your energy levels
- feel great in your body
- learn about new foods and how you can easily incorporate them
Individual Ketogenic Lifestyle Coaching
Email – $88.00/month – Unlimited email. Response time 12-24 hrs.
Email Plus – $98.00/month – Unlimited email PLUS two video call per month (approx. 30 minutes each). Response time 12-24 hrs.
One Time Coaching – $111.00 – One video chat, up to 1 hour.
One-on-One – $196.00/month – includes 4 video chats per month & 12 emails (3 per week). Response time 12-24 hrs.
Group Coaching for Ketogenic Lifestyle
Virtual (Online) Keto Support Group Coaching.
– 6 weeks
– Maximum 12 participants
– 2 weekly live video calls (calls are recorded so can be viewed later)
– Daily check-in via text or email
Investment to your health $188.00 (second person $111.00)
I have also made available THREE spaces that are PWYC (pay what you can). To apply for one of these spots, please ask me for more information.