WELCOME TO YOUR KETOGENIC DIET!
LET'S EXPLORE WHAT IT TAKES TO LOSE WEIGHT AND KEEP IT OFF— FOR GOOD!
So you've got some stubborn baby weight— well, that's no surprise. As women, our bodies are built to hang on to fat stores— it's how we share our magical gifts of childbirth with the world. Beyond that, babies mean crazed hormones and zero time for dieting. Tell me about it— I've been there! That's precisely why I've created Keto for Mamas— to help strong women (like you) shed weight, balance hormones, and live their BEST life!
Ready to live your best life? Start by taking the first step to ultimate ketogenic success— calculating your macros.
If you're brand new to keto, there are a few things you should know before getting started...
WHAT IS THE KETOGENIC DIET?
The ketogenic diet is a low-carb, moderate-protein, high-fat diet. Keto (as it's commonly called) shares many attributes with primal diets such as paleo and carnivore.
The ketogenic diet involves reprogramming the body to rely on fat (rather than glucose) for fuel. This is accomplished by eliminating sugar and drastically reducing carbohydrate intake. Doing so effectively prompts the body into a state of ketosis.
WHAT IS KETOSIS, AND HOW DOES IT WORK?
Ketosis is a metabolic state in which the body relies on ketones for fuel. Ketosis is like tapping into your body’s superpower by switching its primary fuel source from carbohydrates to fat. Essentially, your body is in a state of ketosis when its feasting on fat for fuel. You can achieve ketosis through diet (such as the ketogenic diet), fasting, exogenous ketones, or a combination of a few.
WHAT ARE SOME OF THE BENEFITS OF KETO?
The ketogenic diet brings with it a multitude of health benefits. First and foremost, keto is a powerhouse when it comes to weight loss. By shifting your body into fat-burning mode, dropping triglycerides and reducing your overall body fat becomes easier than ever. But that's not all! Say goodbye to those energy crashes and hello to sustained, stable energy throughout the day. By fueling your body with ketones, you'll experience improved mental clarity, focus, and productivity. Plus, this diet can work wonders for those battling inflammation, diabetes, and hormonal imbalances. And let's not forget the bonus benefits of reduced cravings, improved blood sugar control, and even better heart health. The ketogenic diet is a game-changer, empowering you to take control of your health and embrace a lifestyle that supports your well-being.
WHAT ARE MACROS, AND HOW DO I CALCULATE THEM ?
Macros is a term that’s often thrown around in the ketogenic community. The term macros is short for macronutrients. And macronutrients are the energy-giving components of food that fuel our body. They include carbohydrates, protein, and fat.
All sorts of keto calculators are available to you, but only a few cater to a high-protein ketogenic diet. I prefer the calculator developed by Maria Emmerich. Maria's calculator is designed specifically for a high-protein keto or carnivore diet. Beyond that, it's accurate, easy to use, and has provided a successful framework for many of my students.
I’d be happy to take 30 minutes and calculate your macros with you. Click the link below to schedule a time that works for you!
IS IT SAFE FOR ME TO FOLLOW A KETOGENIC DIET IF I HAVE DIABETES OR BLOOD SUGAR ISSUES?
The ketogenic diet can be a powerful tool in managing diabetes and blood sugar levels. By reducing your carbohydrate intake and focusing on healthy fats and proteins, the ketogenic diet helps stabilize blood sugar and insulin levels. It's like giving your body a much-needed break from the rollercoaster ride of glucose spikes and crashes. However, it's essential to work closely with your healthcare provider to ensure your monitoring blood sugar levels and adjusting medication accordingly. The bottom line, with the right guidance, a ketogenic diet can be a safe and effective way to prevent, manage, and even reverse diabetes.
HOW IS "HIGH-PROTEIN KETO" DIFFERENT FROM "STANDARD KETO"?
Standard keto is generally described as a high-fat, low-carb, moderate-protein diet. There are plenty of caveats to the ketogneic diet, but the basic premise is that by drastically reducing carbohydrates, you will enter into a state of ketosis. At which point, you are “officially on keto.” The standard ketogenic diet works from a macros distribution of 70% fat, 20% protein, and 10% carbohydrates.
Alternatively, high-protein keto could be described as an ultra-low-carb, moderate-fat, high-protein diet. High-protein keto focuses on fueling the body with nutrient-dense proteins while reducing the amount of dietary fat intake. Therefore, a high-protein ketogenic diet distributes macronutrients accordingly: 60% of your dietary intake consists of fat, 35% protein, and 5% carbohydrates.
WHAT IS THE DIFFERENCE BETWEEN "CLEAN KETO" AND "DIRTY KETO"?
Essentially, dirty keto is the ketogenic diet gone wrong. It involves eating the wrong fats and cutting the wrong carbs. Basically, if you’re feeling cozy about eating ultra-processed foods such as sugar-free syrup, hot dogs, and American cheese on the reg, you’re on board with dirty keto.
Clean keto, on the other hand, focuses on eating nutrient-dense, whole foods. Leafy greens, consciously-sourced proteins, and unprocessed fats are precisely the sorts of foods that clean keto calls for.
ARE THERE ANY POTENTIAL SIDE-EFFECTS OR RISKS ASSOCIATED WITH A KETOGENIC DIET?
Short answer, yes and yes.
When it comes to side effects, we’ve got to have a conversation about the keto flu. The keto flu is essentially a reactionary period of withdrawal. It occurs when the body is shifting from a sugar-burning machine to a fat-burning machine. The following is a list of common (short-term) side effects associated with the keto flu.
Poor focus and concentration
Now, as I mentioned— there are plenty of ways of going about keto all wrong! Beyond that, there are plenty of individuals that should be hesitant about adopting a ketogenic lifestyle. The following is a list of conditions or age groups that should be cautious of keto.
Individuals suffering from kidney disease
Pregnant or breastfeeding women
Women experiencing irregular menstrual cycles
Individuals suffering from adrenal fatigue
Individuals with poor thyroid function
Children or teenagers
Though keep in mind this list is not definitive. I’ve worked with numerous type-2 diabetes that had great success on keto. Beyond that, many women have reported that the ketogenic diet has actually improved their menstrual cycles, and I’ve personally had a positive experience while breastfeeding on keto.
The bottom line, diet is not a one-size-fits-all. As with any other dietary regimen, the ketogenic diet will not work for everyone— AND it’s always wise to consult your doctor before taking on any sort of extreme dietary change.
CAN A KETOGENIC DIET HELP REDUCE INFLAMMATION AND IMPROVE CELLULAR HEALTH?
The ketogenic diet is primo when it comes to reducing inflammation and improving cellular function. You see, inflammation wreaks havoc in our bodies, contributing to a wide range of health issues. By minimizing your intake of inflammatory foods like refined sugars and processed grains and focusing on wholesome, nutrient-rich foods, you provide your body with the building blocks it needs to repair and rejuvenate at a cellular level. This dietary approach helps calm inflammation, allowing your body to function optimally. It's like giving your cells a much-needed spa day! Plus, when your body enters ketosis, it activates various cellular pathways that promote autophagy, a natural process of cellular cleanup and repair. It's like The Home Edit for your cells, tidying up and ensuring they function at their best.
WHAT ARE SOME COMMON MISTAKES TO AVOID WHEN STARTING A KETOGENIC LIFESTYLE?
When embarking on a ketogenic lifestyle, it's important to steer clear of some common pitfalls that can hinder your progress. One mistake to watch out for is neglecting your electrolytes. As your body transitions into ketosis, it tends to flush out water and important electrolytes like sodium, potassium, and magnesium. To avoid the "keto flu" symptoms like fatigue and muscle cramps, make sure to replenish these electrolytes through foods or supplements. Another misstep is relying solely on processed "keto-friendly" products. While they can be convenient, they may contain hidden sugars or unhealthy additives. Instead, focus on whole, nutrient-dense foods like fresh vegetables, high-quality meats and organs, as well as healthy fats. Oh, and don't forget about the importance of tracking macros. Admittedly, macros are an absolute pain in the booty to track. However, failing to do so (at least in the beginning) can lead to major setbacks throughout your ketogenic journey.
IF I DON'T WORK OUT AT ALL— WILL I STILL LOSE WEIGHT ON KETO?
Not a problem. MANY of my clients don’t work out (AT ALL) when they first sign on to my services. And you know what? I actually encourage them not to. Now don’t get me wrong— I fully understand the importance of moving your body on the daily for optimal health and wellness. However, if you’re so far removed from that concept, focusing on one thing at a time will often yield the greatest success. And once you’ve gained some momentum (in either direction), adding in the other will be less daunting and much more sustainable.
HOW CAN I ENSURE I'M EATING ENOUGH ESSENTIAL NUTRIENTS, VITAMINS, AND MINERALS WHILE ON A KETOGENIC DIET?
What I’m about to tell you may come as a surprise (at least it did for me)! Animal meats and organs are hands down the most nutrient-dense foods on the planet! This means, in order to meet your nutritional needs on a ketogenic diet, the most important thing to focus on is maxing out your (animal) protein intake AND eating nose-to-tail (meaning all parts of the animal). If you’re not sold on animal organs (I don’t blame you!), check out the next question (number 13) for solutions.
HOW CAN I ENSURE I'M EATING ENOUGH ESSENTIAL NUTRIENTS, VITAMINS, AND MINERALS WHILE ON A KETOGENIC DIET?
Absolutely! When following a ketogenic diet, certain foods and supplements can complement its effectiveness.
Here are a few examples:
MCT Oil: Medium-chain triglyceride (MCT) oil is a popular supplement for ketogenic diets. It contains fatty acids that are easily converted into ketones, which the body can use as an energy source. Adding MCT oil to your meals or beverages can help increase your ketone levels.
Animal Organs: Organ meats are incredibly nutritious. They're rich in vitamins A, B, D, E, and K. Beyond that, organ meats are an excellent source of minerals such as iron, magnesium, selenium, and zinc. Organs are the ultimate superfood and should be integral to a healthy keto diet. Unfortunately, for many, the flavor and texture of organ meat are too painful to swallow. The good thing is, there's an easy solution. HeartandSoil.co has developed a line of once-daily supplements made from regeneratively-sourced organs. Their products are essentially multivitamins on steroids. Even better, they're good for you AND good for the land.
Electrolytes: On a ketogenic diet, there is an increased risk of electrolyte imbalances due to the diuretic effect of low carbohydrate intake. Supplementing with electrolytes, such as sodium, potassium, and magnesium, can help maintain proper hydration and support optimal bodily function.
Omega-3 Fatty Acids: Incorporating omega-3 fatty acids into your diet can provide numerous health benefits. They help reduce inflammation, support brain health, and promote heart health. Good sources of omega-3s include fatty fish (like salmon and sardines) and flaxseeds.
Whey Protein Powder: When opting for a high-protein ketogenic diet, it can be difficult to max out protein intake. This is where a premium protein powder can come in super handy. However, there are a few essential factors to consider when selecting a protein powder. First, I would suggest purchasing an animal-derived (whey) protein. Second, be sure to choose a brand that is grass-fed. Truthfully, grass-fed whey protein isolate powders are premium products. They contain the highest ratio of essential amino acids and are superior in digestibility and nutrient density.
It's important to note that while these supplements and foods can be beneficial, they should be used in conjunction with a well-formulated ketogenic diet and under the guidance of a healthcare professional or ketogenic coach. Individual needs may vary, so it's essential to consider your specific health circumstances and goals when incorporating any new supplements or dietary changes.
HOW LONG DOES IT USUALLY TAKE TO SEE NOTICEABLE RESULTS FROM A KETOGENIC DIET?
The time it takes to see noticeable results from a ketogenic diet can vary from person to person. Several factors come into play, including individual metabolism, activity level, adherence to the diet, and overall health.
In general, most people can expect to experience some initial changes within the first few days to weeks of starting a ketogenic diet. These early changes often include a reduction in water weight due to lower carbohydrate intake, which can lead to a noticeable decrease in bloating and a slimmer appearance.
However, when it comes to more significant changes like weight loss or improvements in body composition, the timeline can differ. Some individuals may start seeing noticeable results within a few weeks, while others may take a few months to achieve their desired goals.
Remember that sustainable weight loss and body composition changes are typically gradual and require consistent adherence to the ketogenic diet over time. It's essential to focus on long-term habits rather than solely relying on short-term outcomes.
Additionally, it's worth mentioning that the ketogenic diet offers benefits beyond weight loss. Many people report increased energy levels, improved mental clarity, better blood sugar control, and reduced hunger on a ketogenic diet, which can be experienced relatively quickly.
WILL KETO HELP WITH MY ENERGY LEVELS AND OVERALL VITALITY?
Following a ketogenic diet has the potential to positively impact energy levels and overall vitality for some individuals. However, it's important to note that individual experiences may vary, and there are several factors to consider.
One of the key benefits of a ketogenic diet is its ability to stabilize blood sugar levels. By minimizing the intake of carbohydrates and relying on fat as the primary fuel source, the fluctuations in blood sugar and insulin levels that often occur with high-carbohydrate diets are reduced. This can lead to a more consistent and steady energy supply throughout the day, helping to avoid the energy crashes often associated with consuming large amounts of carbohydrates.
Many people also report improved mental clarity and focus when following a ketogenic diet. The brain can efficiently utilize ketones as an alternative fuel source, which may contribute to enhanced cognitive function for some individuals.
HOW CAN I MANAGE CRAVINGS ON KETO?
Managing cravings on a ketogenic diet can be a common challenge, especially when transitioning from a higher-carbohydrate diet. Here are some strategies to help you handle cravings while following a ketogenic eating plan:
Stay well-hydrated: Sometimes, cravings can be a result of dehydration. Ensure you're drinking enough water throughout the day to stay properly hydrated. You can also try herbal teas or flavored water to add variety.
Include adequate protein: Consuming enough protein in your meals can help keep you satiated and reduce cravings. High-quality proteins provide a sense of fullness and promote stable blood sugar levels.
Set yourself up for success: Clear your kitchen of any unhealthy temptations. Knowing myself, if it's in the house, I'm gonna eat it (and sooner than later). I'm far less inclined to consume junk food if I don't have easy access to it.
Plan and prepare meals in advance: Planning your meals and snacks can help you make healthier choices and avoid impulsive decisions driven by cravings. Having keto-friendly options readily available can make it easier to stay on track.
Distract yourself: When cravings strike, finding a distraction can be helpful. Engage in activities that occupy your mind and keep you busy. Take a walk, read a book, listen to music, or connect with friends to shift your focus away from cravings.
Address underlying causes: Sometimes, cravings can be triggered by emotional or psychological factors. Take the time to explore and address any underlying stress, emotions, or habits that may contribute to cravings. Finding healthy coping mechanisms or seeking support from a therapist or counselor can be beneficial.
Remember that cravings may diminish as your body adapts to a ketogenic diet. It's essential to stay consistent and allow your taste preferences to adjust. However, occasional desires are typical, and it's necessary to approach them with a balanced and mindful mindset.
Founder of Keto for Mamas, Creator of Keto Crush
KATIE RODRIGUEZ, BS, IIN
To me, keto is much more than a diet— it's a way of life.
Keto provides me with the framework necessary to fuel my body effectively and efficiently. And I've found when my body is fueled appropriately cravings become 100% more manageable.
"Going keto" has reconditioned my palate to enjoy the taste of unadulterated, wholesome food— essentially allowing me to shift my focus from denial and deprivation to breaking habitual cycles, supplementing with healthy alternatives and allowing occasional indulgences. My ketogenic success has defined my purpose— to help women (and their beautiful babies) live a healthier, more vibrant life— beginning on a cellular level.
LET ME HELP YOU!
By implementing a low-no sugar/low-carb diet, clients are living healthier and happier than ever before.
I realize that drastically reducing your carb and sugar intake isn't a simple and seamless process. It's going to take some serious work. I mean, come on, most of us have been programmed to rely on carbohydrates for fuel since the day we began chewing food.
But not to worry. In order to expedite the learning curb and get you on your way to total body transformation, I've put together a selection of personalized coaching experiences.