Site navigation and social media links
Keto 101: The Basics
Health | May 02, 2018
Those of you who’ve followed me for a long time know that I’m no stranger to keto. I’ve attempted it several times in the past, and have recently gone back to it after doing a Flexitarian, plant-based diet for some time. My body benefits very well to this way of eating, and for some people, theirs will as well.
If you’ve ever thought of doing keto but don’t quite know what it is, here’s everything you need to know:
What’s Keto?
Keto (short for Ketogenic) is a high-fat, low carb diet that shifts the metabolism and changes the body from relying on sugar to relying on fat for energy. This happens through ketosis, a state in which the liver has been depleted of glycogen (sugar) and starts producing ketone bodies for fuel.
(If you want to know just a bit more on the history of keto, I covered it a few years ago in this post.)
This should not be mistaken for ketoacidosis– a very dangerous and serious complication from diabetes. In ketoacidosis, the blood becomes acidic due to extremely high concentrations of ketones and blood sugar. The triggers behind ketoacidosis include illness and insulin-production imbalances, and of course poor diet. Once ketoacidosis happens, the internal organs run the risk of undergoing serious damage. [1]
So in a nutshell, ketoacidosis is a life-threatening condition that should not be taken lightly, especially if you are diabetic and have problems producing enough insulin to keep blood sugar levels balanced. That said, there are many professionals in the medical field that use ketogenic diet to treat type II diabetes and with a lot of success. If you’re struggling with type II diabetes, it might be worth your while to do some research and see where you can get more information about keto treatment.
Ketosis on the other hand is just the state when the body is producing ketones and running off of fat for energy.
(Want to know what happens once you go keto? Check out my post on the Ketogenic Diet Benefits.)
How Do I Get to Keto?
First things first: clean up your diet. That should be the number one thing you do before attempting any kind of diet, period. We all know what this means- getting rid of processed foods like chips and cookies and desserts and take out meals. Eating whole foods that come from nature.
The next thing to do is lower the amount of carbs and increase the amount of fat in your diet. Since eating keto requires you to convert into a fat burner, you’re going to have to teach it to stop relying on the sugar from carbs for fuel. This process may take some time. For others, it’s very short. People who’ve already gone into ketosis usually have an easier time doing so, since their bodies already seem to know what the process is like and how to transition to it. Low carb, high fat eaters will also have an easy transition given that their bodies already run on fat to a degree. But again, it varies from person to person.
Be patient, and give your body time to adjust. You can’t expect instant results after eating a certain way for most of your life. Use this time to focus on healthy, nutritious foods and try not to focus so much on calories. Eat until you’re full, and enjoy the process.
For more on becoming keto, read up on my Keto Diet Jump Start.
Source:
[1] https://www.healthline.com/health/ketosis-vs-ketoacidosis
Private Member |
I love Keto but i don’t think it’s healthy long term,it puts body into survival mode because we are naturally running on carbs and glucose,and while you might lose fat and look thight your brain can get fogy because brain runs on glucose and it’s primary source is carbohydrates.I am doing complete plant based Keto no animal products and works just as well if not better.The reason you don’t see your glutes growing is because you never really give any rest to your body,muscles develop at rest , i think it would benefit if you would take a day or 2 off every week and the day after come back stronger.I admire your fit shape and am in love with your workouts do not get me wrong i am just seeing you burning out
at same stage in the future because you really never give your body time to rejuvenate rest and grow .Also why not start morning with some fruit or smoothie, loads of vitamin C and fibre ,you will burn it off anyways over the time your body will adapt,instead of filling yourself up with liquid fat and caffeine on an empty stomach ,your liver must be working so hard.
Private Member |
I agree with all that Jazz. When I deplete myself of carbs I get so much brain fog I don’t think it should be Legal that I drive 😬 also I’m 1/2 a wife, 1/2 a mother and about 1/2 the yoga instructor that I am. Plus I can’t sleep !
Private Member |
Hi Z gym warriors!
Has anyone ever tried the “Real good pizza’s before”? It’s low in carbs, high in fat & protein and I believe mostly natural ingredients made with all natural chicken. It is high in sodium, but would this be considered a decent option as a special “treat” every once in awhile? Any thoughts welcome and have a wonderful weekend 🙂 !
– All the best,
Katie
Private Member |
ellijay, ga, united states
I’m interested in trying this short term, but I know it’s going to take a LOT of careful planning for me. I feel like I’ve been constantly tired, lately (could be because I don’t usually get good sleep…but even when I do, I’m tired throughout the day), and I’d love to see if that helps. I suffer from migraines frequently — mostly triggered by hormones, but sometimes triggered by who-knows-what. I’ve had something like 20 in the last 40 days 😟 ) and would be curious to see if that helps (or hurts!) those as well.
I’m curious — when you do it as a detox, how long are you typically on it? I guess it varies from person to person, but I’m also curious about how much it would take to throw someone completely off (to the point of taking weeks to get back in) when they’ve been in ketosis for a while (since you’ve mentioned that the longer one has been on it, the shorter it takes to get back in). The hardest part for me would be that many weekends, my husband and I have our treat meal by getting a sandwich at a local café. I know that would knock everything right off. And I know my husband wouldn’t want to halt that treat…what a temptation for me for a while. (I guess I could just remove the bread!) I’m thinking of maybe trying it as a detox for a bit…then switching to a low-but-not-no carb way of eating (and earning the carbs)
Private Member |
finland
Im totally hooked to keto, doing vegetarian keto for almost 3years now ❤️💪🏻
Zuzka, what do you think about exogenous ketones?
Love ya ❣️
Private Member |
st leonards on sea, east sussex, uk
Hi Carri! I am a vegetarian as well, and doing keto. Actually I eat fish, but not meat. Sometimes I struggle with what to eat, and sometimes feel that I eat to much, especially when Zuzka posts a pic of her meal that looks like 1/3 of my meal…
Can you tell me what you eat in a day? Did you loose any weight or just maintaining weight now?
Thank you 🙂
Private Member |
finland
Hello!
Omg I have totally forgotten to answer you, in so sorry 🙁
Are you still on keto?
My portion sizes are also bigger than Zuzkas, i drink 1-2 bulletproofs in the morning, and enjoy my first meal at dinner time.
It’s mostly like a big salad with some fish or eggs and then some Olive oil or some other good fats as a salad dressing. And if I feel hungry later then may have a late night snack like a Chia pudding with blueberries.
I tend to lose weight quite easily so I have to pay attention to getting enough energy from my diet, because I really do not need to lose weight right now.
How are you doing these days? I hope you are doing fine and still on keto ♥️
Private Member |
vancouver, bc, canada
This was great. I have been researching Keto for a bit and really want to go for it. I know a few people that have jumped on it and love it. For me the hardest thing is having 3 kids to prep food for and the fact that there is still a lot of high carb things in the house for them. It’s my own discipline that ends up struggling because if I’m tired and am cooking dinner, it’s so easy to throw a pasta dish together for them, but that’s not what I want to be eating, but I just don’t always feel like cooking so many different things.
Private Member |
I have 5 kids and though they don ‘t eat Keto, I have been thinking about trying it, we are a Low Carb High Fat household… My 4th child has SPD, ADHD and borderline autistic and then I have another with just adhd… We seen a dietician and nutritionist and chose to start LCHF specifically for the kids and its AMAZING the benefits for children to eat LCHF.. My 2 kids with issues have almost NO symptoms when I keep them at 100% LCHF…. No processed foods, no dyes, no srtificial anything and they stay at 120g carbs per day or less (NEVER lower thatn 75g though) and healthy carbs only and its amazing!! My babies are 12, 9, 7, 5 and well the youngest is almost 3 months so she doesn’t count yet. LOL…. We haven’t been sick in 3 years, everyone sleeps great, plenty of energy, etc..
Private Member |
vancouver, bc, canada
I have heard of stories just like yours! I do find it amazing how food plays such a vital role in our kids behaviors. My kids are 15, 13, and 11 and I like to think that seeing the way I eat and cook will rub off on them and most of the time they make decent choices, but kids are kids and the older the get the more independent they are, so as they hang out with friends outside of the home I can’t always be telling them what to eat or not eat. However, if there is one thing I try so hard to steer them away from, it’s soda drinks. Parenting is hard and not for the lazy!! 😆
Private Member |
seattle, washington
You can have bread? How much and what kind?
Private Member |
KETO FULL DAY OF EATING!
Private Member |
Hello,
Do you mind me asking what your meals looked like for the day? I’m trying to figure out how to divide my healthy fats, carbs, and protein and was curious what other women have tried :). Thank you so much in advance for any advice! Happy Friday!
Cheers,
Katie Olson
Private Member |
Not at all! 😀
Meal 1: 2 boiled eggs chopped up and drizzled with olive oil or sometimes deviled eggs with mayo, salt, pepper + mozarella mini balls topped with a tablespoon of pesto
Meal 2: Hamburger patties + sauteed cabbage in a lot of butter (2 tbsp maybe 3)
Meal 3: Salmon fillet + avocado drizzled with olive oil and loads of salt
Not sure about the macros! But this is typical for me. I dont have much of a sweet tooth but when i do its dark chocolate fatbombs and peanutbutter.
Also i dont split my meals into 3 its usually 2 or sometimes 1 because i fast and i dont feel hungry in the mornings in general, i usually eat between 12 and 4 😀
Private Member |
caseyville, illinois
This sounds so delicious. I do best on higher fat also. Boiled eggs and mayo with celery is my go to when in a hurry and easy to keep at our office. The hamburger patties with sauteed cabbage sounds awesome. I am going to pick up some cabbage now. I have been cooking for a college boy that is living with us to help him lose weight and get healthy. He is loving the flavor and has lost 45lbs so far and his blood pressure went to normal. This is the way i have been feeding him. I look forward to Zuzka’s keto plan. When i eat startches and such, i tend not to be satisfied, such as yesterday and the horse show, i had potaoe along with my eggs and i ended up just wanting to much or something. Amazing when you can finally read what your body wants
Private Member |
kelowna, canada
I agree with Raisin, I tried keto for a long time and used intermittent fasting as well as my daily zuzka training. I didn’t lose any weight, actually eventually gained a few pounds and lost muscle. My sleep was poor, my workouts difficult and my mood were not that great either. I think it really taxed my adrenals. I think some people can benefit from it for certain conditions but I don’t see it being long-term. I talk to clients everyday, working in the natural health industry, and I’m not seeing very many success story. I think its a fad like atkins and it won’t last.
Private Member |
provence, france
Interesting input.Thanks for sharing your experience.
Private Member |
ramona, ca, usa
That is interesting. Do you mind if I ask what type of eating style you are on currently?
Private Member |
kelowna, canada
Hi Michelle,
I went back to eating real food. Simple nutritious organic foods. No grain but lots and lots of vegetables, healthy fats and clean meats. I stopped fasting and obsessing and I focused on nourishing my body and being easy on myself. I initially gained a bit of weight ( I think its part of healing a broken metabolism) but lost it fast. I now sleep like a baby and I’m not feeling so wired and tired all the time, and my skin is glowing. I think finding what works for each of us is important.
Private Member |
ramona, ca, usa
Thanks for sharing, Marylene! I’m still trying to find what works for me but I’ve been following a similar approach as you to find it. I recently started choosing recipes just based on what sounds good to me at the time (using real, wholesome ingredients). I’ve actually found that I feel so much better when I have more carbs in my diet. I’ve been trying for so many years to go against what is best for my body just because everything I read for so long is all about low-carb. Like you said, everyone is different and that just doesn’t work for me. I’m finally realizing that.
Private Member |
hailey, id
being diagnosed with stage 0 breast cancer, it’s a threat that doesn’t just go away….
so, diet is important to me, but i’m not going to be fanatical – however – i know that fat starves cancer and sugar feeds it.
so, ketonic type eating is what i already do, to a higher degree the past couple years, than i did before the diagnosis in August 2014.
my method to fight the cancer is a less acidic diet and i also respond well to the Hothouse Dome, an approved medical device, proven to kill cancer. it must be helping as i don’t have symptoms… no lumps or anything… i don’t want to get cut up anymore, so diet, exercise, attitude, the Hothouse – and especially, my bible-based hope keep me going, and feeling great.
all the foods Z listed in her Healthy Skin Foods post are staples in my diet, with coconut oil in and on my body.
night all
<3<3<3
Private Member |
athens, greece
you are an inspiration! God bless you!
love and gratitude
A.
Private Member |
hailey, id
xxo, Annie .. may your life be even more blessed.
thank you
Private Member |
Hi all & Zuzka,
Has anyone who is currently on the Keto diet ever tried “Keto bars” by a company is Pennsylvania? They have 2 flavors (Chocolate peanut butter & Dark chocolate coconut) and seem to be a legitimate company. I just purchase a sample box of the two that arrives this week and I am super pumped to try them 🙂 . I hope everyone is off to a great start this week!
Zuzka – Would you ever try these bars? Or have you ever tried other keto bars in the past? I bet they would send you free samples!
All the best,
Katie