So what is this LOW CARB/HIGH FAT thing all about?
Getting started with a ketogenic lifestyle doesn’t have to be difficult.
With this simple tools, you will be well on your way to eating low carb HIGH FAT!
Many call it a FAD but in reality, Ketogenic eating has been around FOREVER!
Let me see if I can help anyone else like me who needs the Simple Readers Guide 🙂
This way of eating is centered around lowering carbohydrate intake to the point where the body produces ketones in the liver to be used as energy. There are 2 main ways the body can receive this energy: 1-Glucose 2-Ketones. When you eat a meal or snack that is high in CARBS, the body breaks it down into glucose and releases insulin. Insulin is released to process and break down the glucose (or sugar) in your body.
When our bodies are glucose driven, we do not need nor use the FAT we consume and it is therefore stored in the body. Hellooooooo waistline. On a typical Standard American Diet, we are run predominantly by high amounts of carbohydrates, therefore causing the body to use glucose as its energy source.
As we focus on lowering our overall carbohydrate intake to a much smaller amount than we are accustomed to, the body transitions into a state of Ketosis. This is a very natural process that the body will enter into to assist in survival when food sources are low. During this process our bodies produce what are called Ketones which can be used for FUEL!
Think back to hundreds of years ago when a famine would hit. With a lower carbohydrate diet (these food sources being low) and increasing the fat intake, this allowed the body to sustain for much longer periods of time. Survival mode at its best!
The basic premise of a Ketogenic way of eating (WOE) is to force your body into this metabolic state of ketosis through lowering your carbohydrate intake and increasing FAT. That’s right boys and girls… FAT IS YOUR FRIEND!!!
Simply put, we lower of CARBS and not our CALORIES to get to this amazing place of fueling our bodies through Ketones! Our bodies are miraculous little things and respond delicately to what we put in them. Lower the carbs and get friendly with your fats… Your body will start to use Ketones as its energy causing you to have more energy, sleep better, lessen stress, lose body FAT and feel fantastic. And let me tell you, it really DOES feel INCREDIBLE!
So what the heck DO I EAT!!?
Bacon. SO much Bacon!
Ok I joke, but in all seriousness, we are looking at a completely UPSIDE DOWN way or eating compared to what we are used to. Take that traditional food guide pyramid and FLIP IT UPSIDE DOWN! With Ketogenic (also referred to as Low Carb High Fat-LCHF, Keto or Low Carb Diet) you will be focusing your caloric intake differently.
70% of your calories will now come from FAT! I’m talking about GOOD, yummy, delicious FATS like coconut oil, grassfed butter, macadamia nuts, fatty meats like Ribeye, avocados, full fat cheeses and creams and SO much more! There are DELICIOUS ways to increase your daily fat intake (since this can be a hard switch for many of us) like FAT BOMBS ! Did someone say YUM!?
The second area of focus will be to eat a MODERATE amount of protein. Think about 25% of your caloric intake per day. Over the years some Keto camps say that if you eat too much protein, your liver can convert that into glucose, but what we have found is that when you are hungry or feeling cravings, fatty cuts of meat or protein are actually beneficial to create satiety. Many have even converted to a Carnivore way of eating that is nearly 0 carbs per day and focuses on allowing the satiety of meat to fuel the body into a deeper state of ketosis. (Checkout Dr Ken Berry on YouTube for more info on that!)
Simply put…You are most likely NOT eating too much meat. Seriously. What you might need to realize is some of the sneaky carbs that can be found in cheese and dairy can spike your insulin levels, so monitor those things first if you hit a stall. When you do choose meat, make sure it’s the HIGH FAT kind like a ribeye steak, eggs, chicken thighs with THE SKIN etc. Remember we are fueling our bodies with FAT! It might take you a minute to wrap your head around it but boy oh boy is it decadent and YUMMY!!!
The last area that is SO IMPORTANT is to LOWER THOSE CARBS!!!
I can’t stress this area enough and it might be newbies hardest transition.
Your goal will be to focus on 5% of your calories coming from carbs… and the majority of that will be from delicious, nutrient dense, grown ABOVE ground VEGETABLES. Make sure to stay away from starchy veggies like corn, carrots, sweet peas and potatoes. Focus on broccoli, asparagus, cauliflower and brussle sprouts!
This breaks down for the average person to about 20-30 carbs per day*. The more restrictive you are on your carb intake (say 15-20 per day) the faster you will enter into Ketosis and accelerate fat loss. You can ever remove veggies completely if fat loss is a desired goal and reintroduce down the road.
I understand that this is a HUGE shift to what we are used to but the benefits are astounding! DId you realize that just about everything we eat has a carbohydrate value to it!? From spinach to carrots, bananas and pineapple, EVERYTHING has a carb! As a type 1 diabetic I am accustomed to counting my carbs but there are SO many people that are eating yucky “low fat” foods that are chock full of SUGAR! And they don’t even realize the havoc it is causing in their body.
Heres something I challenge you to do… take a good look at the CARB COUNT on your labels.
Oh but Rachael it only has 1 gram of sugar! I’m doing great!
Think again sweet friend.
Look at the TOTAL CARBOHYDRATES listed on the label. See that? yup…The body DOES NOT REGISTER the carbohydrate difference between a banana and a Snickers. Seriously. I say this in love, but ya’ll we are ADDICTED to sugar in ALL forms. Is a banana an all natural form of sugar?
ABSOLUTELY. They are yummy, delicious and a great source of potassium and nutrients. HOWEVER, if you are trying to lose weight, shed body fat, decrease inflammation and lower the amount of insulin your body needs, even natural sugars can be detrimental to your goals.
So what do we do?
WE COUNT CARBS, keep them low and fuel our bodies with ketones!
If you are a newbie, you will need to do some mental shifts and planning, but it gets easier and you will find your yummy faves. I love using the App “My Fitness Pal” to track my Macros (Macronutrients) and make sure I am getting the right amount of FAT, medium amount of protein and LOW LOW carbs! (Those carbs get a little sneaky). Also you get to eat DELICIOUS food recipes that are even HUSBAND APPROVED! (And all the wives shouted AMEN!)
Here are some simple tips and tricks to get started:
-Don’t overthink it. Keep it simple. Eat only when hungry and EAT FAT FIRST.
-Pay attention to carbs. Get familiar with nutrition labels. Ask yourself how you might feel after eating a certain food. Pay attention to how you feel 1-2 hours after a meal. Even if its Keto approved, your body may not tolerate it. LISTEN to that!
-Decide if you will do best at tracking your Macros (Fat/protein/carbs) OR if that will feel too rigid and cause you to view this as a diet and not a lifestyle change. I personally ONLY track when my body goes through significant stress or if I start gaining. Just to pay attention to whats happening at a deeper level. Do what is best for YOU and remember it can and should be simple, satisfying and sustainable.
-Get moving EVERY SINGLE DAY. Do 10 squats every time you use the restroom. Do wall sits when you get up from your desk. Do wall pushups. Take a 10min walk around the block. DO SOMETHING to get moving. Eventually have a goal to increase lean muscle mass by weights, pilates or kettle bells. Small changes over time make a huge difference.
-DO NOT let someone else define what is best for you, your body and your season. Do not let comparison steal your joy. If someone else keeps a super strict keto lifestyle but yours is a bit more loose, do NOT worry about that if what you are doing is working. There are SO many opinions out there and different ways to approach this. Take it one day at a time and know that through this blog and community you will find grace over guilt and easy ways to approach low carb living as a longterm lifestyle. If you need a more rigorous approach there are TONS of resources available! Find what works for you and THRIVE. I only want the best for you!
-Make sure to pop around the blog and find ALL the STUPID EASY bread recipes! They are game changers and SO simple!
Bagels, Waffle bread, deep dish pizza (affectionately named the Piffle) and more can be found under the blog tab.
-I am always connecting to y’all via social media so make sure to find me on FACEBOOK and INSTAGRAM!
YOU CAN DO THIS FRIEND! We are now 3 years into eating Ketogenic and my entire extended family has lost OVER 900lbs combines! YES! That’s right! From my grandparents in their 80’s to my young son, keto is the way to support the bodies ability to THRIVE!!! Start simply, don’t overthink it and focus on lowering those carbs! Everything else will fall into place!
I KNOW YOU CAN DO IT!
If you are posting a recipe or starting this way of eating, make sure to use the hashtag #thisishowweketo so I can keep up with your progress.
Cheers & Ketones!!!
Rachael Dee
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