With so many myths and so much misinformation flying around about the keto diet and with the continued growing popularity of this approach, as a holistic nutritionist who guides many individuals on a food-as-medicine, healing ketogenic approach – here are the 5 things I want everyone to know about eating keto. If you want to learn more about what the keto diet is and if it might be right for you, check out this FREE Download the FREE Keep it Simple Keto eBook here – this is a 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life.
5 Things I Want You to Know About the Keto Diet:
1) Keto is not for everyone!! It just isn’t. We are all very different, we have different needs, different imbalances and deficiencies. Our bodies are not the same, we come from unique genetics, we need to consider gender, age, health goals – OK you get it. There is no one size fits all approach to nutrition and diet. There never will be. We have to honor our individuality. You gotta do what works for you!! For some individuals, keto may work as a temporary therapeutic intervention that evolves into an approach that supports their ever changing needs and for others implementing a sustainable, customized ketogenetic or fat-fueled lifestyle may be something that they stick with on a more permanent basis.
2) Eating Keto isn’t NO carbs EVER. Carbs as a macronutrient aren’t the enemy as much as the kind of carbs and the quantity that most people are consuming them in. A drastically lower consumption of carbohydrates at the inset of a ketogenic approach is the catalyst to the body switching from burning glucose (or sugar) as it’s main source of energy and instead prioritizing fat and ketones. The amount of carbs consumed in a day after the body has adapted to burning fat over sugar, should be highly individualistic, based on your current health state, your goals and your activity level (to name a few). I also always suggest you are getting the majority of your quality carbs from veggies, particularly nutrient-dense leafy greens, kale, spinach, broccoli, cauliflower, zucchini and when appropriate adding in starchy veggies like sweet potatoes, squash or other root veggies or your favorite seasonal fruits. If you want to learn more about carb cycling and finding the amount of carbs that are right for you check out the Keto for You 8 Week Masterclass where we go in-depth on developing a personalized approach and protocol that supports your body and your needs, including how to incorporate carbohydrates, how much and when – this takes the guess work out of your choices and it helps you to avoid strict rules and obsessively counting using someone else’s metrics.
3) Eating too much protein will NOT cause gluconeogenesis or kick you out of ketosis. Gluconeogenesis is a natural process that happens in the body, as needed. To simplify it, the body will create glucose, endogenously, as necessary for the various processes, when necessary. The fear among some within the keto community is that eating more protein will trigger this process and “kick you out of ketosis” and with that misconception I see a lot of folks under-eating protein because of this fear. But, there is absolutely no credible research or scientific backing to support this belief!
Gluconeogenesis, is a process that is always turned on in the body, and it operates in an as-needed state, meaning it is mostly demand driven. When the body needs more glucose, the body will produce more glucose without having to eat it. This process isn’t something we need to fear, it is actually quite important to those in a ketogenic state, as the body will produce the glucose necessary to fuel the parts of your brain that can only run on glucose.
Protein is so important to so many processes in the body, but to me one of the most beneficial aspects of protein is how highly nutrient dense it is, how satiating it is and it actually requires more energy to be broken down. Hormone problems, stalled weight loss, thyroid issues, etc. To learn more about how to determine your personal daily protein consumption goals, how gluconeogenesis works and more download the FREE Keep it Simple Keto eBook there is a bonus follow-up lesson included sent via email that goes super in-depth on protein. I also recommend checking out Episode 21 of the Between Meals Podcast – Keto Conversations: Should I eat More Fat? Do I Need More Protein?
4) You can absolutely OVER CONSUME fat. Yes, even the “healthy” good fats. Quality will always matter most over quantity when it comes to food, but yes you can have too much fat. You can certainly over consume calories. You don’t need to shove bacon and butter into every meal, every single day and not everything has to be covered in or blended with MCT oil. It’s not to say that any of these are “bad” for you, but it is not crucial that we eat them all day, every day either. And no, you don’t have eat dairy to follow a ketogenic approach to your eating!
Remember, the body doesn’t get into a state of ketosis by increasing fat at meals, ketosis is the metabolic state in the body when ketones are present in the blood. Ketones are produced by the liver as a by-product when the body is metabolizing fat (either consumed in the diet or stored body fat) and the body will turn to lipolysis or the break down of fat when carbohydrates are reduced enough that blood sugar and insulin levels are normal – the body is instead, then, using fat as fuel. Ketosis is a result of a reduction of blood glucose and insulin levels (usually by way of lower carbs or fasting) and not by the amount of fat consumed. If the body has enough fat in storage and excess fat is not being consumed, this stored body fat absolutely can and will be metabolized, burned and used as fuel. You can learn more about how much fat to consume in your ketogenic approach in Episode 21 of the Between Meals Podcast – Keto Conversations: Should I eat More Fat? Do I Need More Protein? along with the importance of fat in Episode 20 – Keto Conversations: Fatty Fatty Fat Fat
5) You really need to give it time. I would say at a very minimum 4 to 6 weeks, but for some it could be more like 8 to 12 weeks to really know if it’s working for you! First of all it takes time for your body to learn this new way of fueling and it also takes time for things to re-regulate, re-balance and adjust. Adjusting your nutrition and lifestyle is not a quick fix, easy button. When implemented as a healing, therapeutic intervention in hopes of developing a sustainable lifestyle vs. a crash diet – you cannot expect 30 days of a new way of eating and fueling your body to completely fix and undo decades of food and lifestyle choices that may not have been supporting your body. Balance takes time. Patience is a virtue. Give your body the grace and space to adjust and heal!! There is no rush.
To Learn Even More About Implementing a Personalized, Food-As-Medicine Keto Lifestyle Check Out These Resources:
Download the FREE 7-Day Quickstart Guide – Keep it Simple Keto this in-depth ebook is your Guide to Living a Fabulous, Fat-Fueled Life Without the B.S. If you are interested in trying keto but feel wildy overwhelmed by all the macros, the counting, chasing blood ketone levels, and the often dogmatic vibes surrounding this way of eating? I am happy to finally be sharing MY simplified approach to keto.
- My 1-minute quiz to decipher if keto is ACTUALLY right for your body.
- Signature 7-day plan to make eating Keto SIMPLE. (no macro counting, no tracking ketones, no stress) + how to eat your carbs. Yup! Gasp, we do eat carbs!
- The exact formula to figure out WTF should be on your keto plate to keep you full, nourished, and satisfied for hours (and avoid those gnarly HANGRY vibes).
- Nutritionist-approved daily checklist to keep things painless and to help you stay focused on what’s really important.
- PLUS: The 13 Common Keto MYTHS that you NEVER have to follow to make eating keto effortless, approachable, and sustainable.
I also recommend that you listen to this 4-part podcast series called Keto Conversations:
Episode 18 – Why I Am Not Keto
Episode 19 – Fatty Fatty Fat Fat
Episode 20 – Keto vs Fat Adapted vs Low Carb
Episode 21 – Should I Eat More Fat? Am I Eating Enough Protein?
Episode 22 – Are Carbs the Devil? Carb Ups and Carb Cycling
FREE ONLINE WORKSHOP – Tuesday, September 17th
Finally, you are invited to be my guest at a FREE virtual workshop Keto with Confidence where I am sharing my top 5 tips on HOW TO FEARLESSLY WELL AND HEAL YOUR BODY WITHOUT COUNTING, OBSESSING OR DIETING!
Learn how to GO FROM FED UP AND CONFUSED TO WELL-FED AND CONFIDENT and discover how to use a food-as-medicine, personalized nutritional ketosis approach to heal your body, prevent disease and achieve optimal health – THE SIMPLE WAY.
If you cannot make that time, please still sign up and you will receive a link to catch the replay at your leisure. For more information and to save your spot visit this link