New to keto?!

I hope you’re here because you’ve decided to change your lifestyle and get healthy! I know it can all be stressful. Always wondering, if you’re eating the right things, buying the right food and being active enough. Maybe this post will help you some!

I’ve created a grocery list for beginners starting keto. But first let me describe exactly what keto is and the macro situation.

The Ketogenic Diet is a special type of high fat diet that actually re-programs your metabolism to burn your fat stores for fuel rather than using the glycogen stored in your muscles. This allows your fat cells to begin releasing fatty acids, which your liver will then breakdown to produce what are called “ketones.” Ketosis is the physiological state that is achieved when your body breaks down ketones for energy rather than the glucose from carbohydrates. The increase in ketones helps lower blood sugar and balance fat-burning hormones, which enables the body to burn more fat for fuel everyday.

Generally, macros in a Keto diet ranges from:
60-75% of calories from fat
15-30% of calories from protein
5-10% of calories from carbs.

So for example, I am eating about 1400 calories a day, so I’m consuming:
120 grams of fat
85 grams of protein
20-25 grams of net carbs (subtract grams of fiber from grams of carbs consumed to get net carbs)

There are macro calculators out there to use to figure out your macros with your height, weight and body fat %. I also use My Fitnesspal to track these macros.

Now this grocery list is something easy/simple/inexpensive. These are items you can get at a local grocery store. I will not list things in there that I buy online. I will make a blog post about those later!

Protein                            FATS (healthy fats)
Chicken                            Avocado
Turkey                              Almonds
Beef                                   Macadamia Nuts
Steak                       Pecans
Eggs                                   Grass fed butter
Bacon                                Heavy Whipping Cream
Tuna                                  Full Fat Cream Cheese
Sardines                           Avocado Oil
Salmon                              Coconut Oil
Sausage                             MCT Oil
Pork                                   Olive Oil

Carbs                                 Snacks
Zucchini                             Block Cheese
Green Peppers                  Pepperoni
Spaghetti Squash              Salami
Artichokes                          Olives
Mushrooms                       Pork Rinds
Cauliflower                        Beef Sticks
Broccoli                               Blueberries
Spinach                               Strawberries
Lettuce                                Blackberries
Asparagus                           Raspberries
Green Beans                       Pickles

Other
Almond Flour
Coconut Flour
Unsweetened Almond Milk
Seltzer Water
Powerade Zero
Newman’s Oil and Vinegar Dressing
Quest Bar
Pork Rinds

Foods to avoid!
Grains
Refined Sugar
Alcohol
Soda
Low Fat Dairy Products
Sugar Alcohols (Xylitol,Maltitol,and Sorbitol found in gum)
Sunflower Oil
Peanut Oil
Most Peanut Butter (natural is okay in small amounts)

It takes about 30-60 days to be in the state of ketosis. Be strict until then because if you’re not and you have a cheat meal, it’ll kick you right out of ketosis and it’ll be just as hard to get back into it. If you have no cheat days for 30-60 days and you have one cheat day it’ll be easier to bounce right back in it! Any questions don’t hesitate to ask!

I guess one way to make your 5am cardio session to go by faster is to blog! Haha!

Thanks friends!!

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