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Simple And Effective Keto

Updated on February 13, 2020
Hannah Kuykendall profile image

Hannah went on the keto journey early 2019 and lost 40 pounds and was able to get off of her pain medication.

Not your ordinary diet

The important thing about keto, is remembering that is not just a diet. It is a lifestyle change. Unlike Weight Watchers, South beach, and many others, this is not a "quick fix" While you will loose weight fast, it required constant effort to maintain the weight and lifestyle.

According to the Mayo Clinic, the average person consumes 225-325 carbs a day. To loose weight with Keto, it is recommended to stick to 25 net carbs a day.

What is KETO

Essentially, Keto is a low carb diet. There are many different branches of the Keto diet, but for the sake of this article, we will stick to protein prioritized. Protein is important because once you take away carbs (the main source of energy) Your body will begin burning fat, which is called ketosis. Having enough protein, will ensure you do not begin burning muscle when the energy from fat is gone.

(It should be noted that too much protein can also prevent you from staying in ketosis, I recommend downloading an app such as "Carb Manager" To get the ideal numbers for your body type.)

More than just weight loss!

I had struggled with endometriosis for years ( A medical condition that occurs in the lining of the uterus) I was taking pain medication daily, and it interfered with my day to day life. When I changed to the keto lifestyle, I quickly came off my medication and now experience little to no symptoms.

How to maintain Ketosis

When starting off, it is recommended to keep carbs at or below 25 carbs a day to experience healthy weight loss. It is not uncommon to loose up to 10 pounds in the first few weeks. This will mainly be water weight, and the weight loss WILL slow down. Once you have reached a healthy weight that you are happy with, you can up your daily carb intake to around 50 carbs a day.

Keto approved foods

Avoid
Enjoy
in moderation
breads
leafy greens
berries
pasta
meats
cheese
beans
eggs
nuts
Avoid processed foods when possible and cook at home!
Avoid processed foods when possible and cook at home!

Substitutes

Lucky for the new keto-ers, with the rise in popularity, there are becoming more and more alternatives for low carb eaters!

My favorite alternatives are:

1. swerve for sugar

2. sola for bread

3. Rebel for ice cream

Success comes with support!

When you tell people you cant have an apple, because you are on a diet, but that you can eat bacon and cream cheese. So it is important to have a good support team. When you first start, expect people to think it is odd. My husband has been the back bone to this journey for me from the beginning. But others were a little hesitant. A few months in, when people saw how much healthier I was, everyone became supportive.

Sola bread toast with a fried egg, with a side of berries.
Sola bread toast with a fried egg, with a side of berries.

Tips and tricks to help you along your journey

Start slowly


If you take any advice, this is the most important in my opinion. When making the transformation you go from around 235 to 25 carbs a day. You will send your body right into shock! Please do not do that all at once. I would suggest taking one week and slowly cutting them out over that week.


Keto Flu


When your body makes the transformation to burning fat you may feel a little off. It could last a day to a week, and the symptoms are

  • headache
  • irritability
  • brain fog
  • fatigue

The best way to combat this is to get rest, and stay hydrated! Take some extra electrolytes or look up "ketorade"


Understanding Net Carbs


Net carbs are what most people actually measure, and some people struggle with understanding them. Basically you will look on the nutritional label and find "Total Carbs" and subtract the

  • dietary fibers
  • Sugar Alcohol
  • erythritol

This will leave you with your total net carbs!

Egg Fast


Doing an egg fast can be beneficial for anyone on keto. It is a simple concept, for what ever time frame you choose (Common is 1, 2, or 3 day) you will eat just egg and cheese. You are allowed 1oz cheese per egg. You need to consume at least 6 eggs a day and be sure not to egg fast for long periods of time because it will not give you enough nutrients.

This will help jump start weight loss, and break a stall. I do not recommend doing this until you have been on keto for a while.


Intermittent fasting


People go about this in different ways, but essentially it means going for a span of time without eating. You could go from dinner, to lunch the following day, and this gives your body proper time to digest food and will help you feel better and loose weight. But be sure not to starve yourself!




This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2020 Hannah Kuykendall

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