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What is a Ketogenic Diet?

What is a Ketogenic Diet?  This will tell you everything you need to know to get started on a ketogenic or Low Carb, High Fat Diet that will help you lose weight, reverse Type II Diabetes, lower your blood pressure and more!

What is a Ketogenic Diet?

A ketogenic diet is a diet that is high in fat, includes a moderate amount of protein, has a small amount of complex carbs (mostly from vegetables) and eliminates all simple carbs like sugar, grains, pasta, etc.  It is sometimes called a LCHF (Low Carb, High Fat) diet or an Adkins diet although there are some minor differences between Adkins and a Ketogenic diet.

Why Eat a Ketogenic Diet?

A Ketogenic diet is especially powerful for weight loss because insulin is your body’s fat storage hormone.  If your insulin levels are high you are generally gaining weight and if your insulin levels are low, you are generally losing weight.  Since insulin is triggered primarily by the glucose formed when eating carbs, a carb restricted, ketogenic diet will reduce your body’s insulin secretion.  Once insulin levels are low, your body is able to more efficiently pull fat out of the long term storage of your fat cells and use that for fuel instead of the glucose it no longer has a steady supply of from your diet.  I have eaten a ketogenic diet for almost 2 years now and have lost over 160 lbs so far so I can attest to its power for losing weight and restoring my health.  You can also find other benefits of a Ketogenic diet beyond weightloss here.

What to Eat on a Ketogenic Diet

Fat

Fat is the #1 most important ingredient in a ketogenic diet but not all fats are created equal.  You want to stick primarily with saturated and mono-unsaturated fats and stay away from poly-unsaturated fats and never under any circumstances eat trans fats.  So this is a diet that includes large amounts of butter, coconut oil, lard, and olive oil.  Stay away from corn, canola or any kind of seed oil. (sunflower seed oil, grapeseed oil, etc)

Protein

Protein can be a little tricky because if you eat too much, your body begins to treat the excess like a carb and starts secreting insulin to deal with it.  You can increase your body’s tolerance for protein by including weight bearing exercises in your daily routine to increase muscle mass.  You will want to eat the fattier cuts of meats so pick dark chicken meat with the skin still on over boneless skinless chicken breasts, oily fish (preferably ocean caught over farm raised), fattier cuts of beef and pork products with a large amount of fat. (BACON!)

Carbs

Stay away from simple carbs like bread, pasta, potatoes, and anything with sugar.  Your carbs should come mostly from leafy green vegetables or high fiber veggies like broccoli, green beans, etc.  You can find Dr Westman’s complete list here.

Other

This diet can also include nuts, olives, most full fat dairy products, pork rinds, pickles and more.  (Again, see a complete list here)  You should also increase your salt intake, especially in the first few weeks.

How to know if you are in a Ketogenic State

The only way to know for absolutely certain is to test your ketone level with something like a Ketonix analyzer or there are cheaper options like this breath analyzer.  However, there are other signs you look for like a change in the way your breath smells, (it will smell a little sweeter) increased endurance when exercising, and most important, weight loss.

Resources

I have a few resources that will make your life easier.  First, there is a handy checklist you can download to walk you through what you need to do to get your home ready for this dietary change.  Then we have a list of great recipes you can try here.  You can also get a 28 day meal plan when you sign up for my daily email here.  I also have a FaceBook room for fans of this site that will give you support and answer any questions you might have.

Please don’t hesitate to reach out to me if you have any questions and feel free to follow me in Instagram to keep up with what we are doing.  Thanks!

What is a Ketogenic Diet?  This will tell you everything you need to know to get started on a ketogenic or Low Carb, High Fat Diet that will help you lose weight, reverse Type II Diabetes, lower your blood pressure and more!

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Keto Tip: 5 Ways to Be Frugal on a Ketogenic Diet!

Keto Tip: 5 Ways to Be Frugal on a Ketogenic Diet!

UPDATE:  I have written an ebook How to be Frugal on a Ketogenic Diet full of awesome frugal tips and tactics to help you save money at the grocery store n real foods.  Pick up your copy here!

 

It is VERY important to me to eat healthy for as little as possible because I don’t have a lot of extra money to spend of groceries.  Also, I kind of make my living teaching people how to save money at the grocery store so I figure if anyone can eat a ketogenic diet on a budget, it’s me.

Here are 5 tips you can use every week at the grocery store to save money on real food.

Use coupons

Every other week I put a list of coupons for real food together so you see what available.  You can also use a Coupon Database to search for coupons for specific products.

Use the local ads

Every week the stores in your area put out their ads.  You can use the Flipp app to see all those ads in on your smartphone, then just look through them and look for any amazing deals.  Then either go to Walmart and ad match (if your Walmart still does that) or go to the store with the best deals for your shopping.

Buy in bulk

Either shop at a bulk warehouse like Sams or CostCo or find a local butcher shop where you can buy half a cow or an entire pig at one low rate per pound.  I’ve done this from time to time and you can usually negotiate an easy monthly payment with your meat market and get about 6 months of meat at one time.  You also see if there is a CSA or something like Bountiful Baskets in your area to save on produce.

Shop early in the morning

This tip is specifically for meat.  Every morning the meat department at your local grocery store will look through the meat and start discounting the older meat for quicker sale.  You might want to ask about what time your store does this but I know if I hit my store about 10 AM, I can usually find some great deals.

Use smartphone apps

There are several apps you find here that will give you money back when you buy certain foods and usually produce is included in the rebates.  For instance, right now Ibotta has discounts on onions, peppers, eggs, cheese, and more.

I use these tips every week to make sure that I’m spending at little as possible at the grocery store.  If you find them useful, please leave me a comment and let me know!

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Keto Tip: 5 Ways to Be Frugal on a Ketogenic Diet!

 

Keto Tip: “Light” or “Low-Fat” Products are the Devil!

Keto Tip: “Light” or “Low-Fat” Products are the Devil!

Back in the 80’s when the low fat craze was really starting to take off, we were inundated with low fat or lite products on the store shelves.  Every where you looked, there was low fat yogurt, margarine, lite dressing and anything else you could think of.  And believing that low fat was the way to go, we all started buying these products and put billions into the pockets of these food companies.

Well what happened next?  Oh that’s right.  We all got fatter. And had to be put on blood pressure medicine.  And had to start taking statins.  And rates of cancer increased.  And rates of Alzheimer’s increased.  Clearly something was wrong but it took a little time to figure what that was.  Turns out when you take the fat out of food, it tastes horrible do you have to doctor it up with added sugars and grain fillers to make it palatable.  And what makes you fat?  Oh yeah, it’s sugars and grains.

All those years wasted eating margarine instead of butter and low fat mayo did nothing but make us sicker.  At least now we know what’s going on and can make a better decision at the grocery store.  Avoid low fat or lite foods like the plague and eat the higher fat options with no added sugar.

Choose butter over margarine.  Eat the high fat yogurts and sour creams.  Choose the full fat milk over the 2%.  Make your own dressing or just use oil and vinegar.

Losing weight and getting your health back is made decision by decision and the majority of those decisions are made at the grocery store.  Make good decisions there and half the battle is done!

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Need more info about the ketogenic diet? Sign up for our 28 day training program and weekly ketogenic meal plans!