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Mind Body Heart Soul 

Nutrition & Wellness Coach.

Empowering individuals through personal health starting from within.

Keto

KETO in a nutshell  

Before you can fully understand ketosis, let’s cover some simple facts about the body and energy. The primary source of energy in the body — which normally fuels every function of the body, from brain cognition to athletic performance — is glucose.

You typically get glucose from your diet by eating carbohydrates like:

  • sugar
  • bread
  • grains
  • Beans and legumes
  • fruit
  • starchy vegetables

These carbs either turn immediately into glucose in the body or are stored as glycogen in the body to be used as glucose later. However, sometimes the body will have a low supply of glucose, also known as blood sugar. This could be because a person is eating a low-carb diet.

When there is no longer enough glucose for the body to use, it turns to an alternative source of energy: your fat stores. It takes the fat stores and the liver breaks them down to make glucose. And when this happens, elements known as ketones are formed as a byproduct of the process.

There are three main types of ketone bodies that form in your body during when this happens:

  • Acetate
  • Acetoacetate
  • Beta-hydroxybutryate (BHB)

Once ketones are formed, your body can use them as alternative fuel.

What is Ketosis?

Ketosis is the process of breaking down the body’s fat stores as energy when it doesn’t have enough glucose available. This is the prime function of the ketogenic diet. 

Dietary Ratios:

In order to get into ketosis, you must eat a diet that is high in fat, moderate in protein and low in carbs.

Measuring Ketosis:

You can easily track and measure your state of ketosis at home!

When you are in Ketosis your body produces ketones that can be measured in blood, urine and breathing.

Breathe Testing (measures ketones on breath, not most reliable, most affordable)

Urine Testing (strip, not always accurate, cost effective)

Blood testing (glucose meter with blood test strip, most accurate, expensive)

*ketosis home kits can be found online

How to know if you are in Ketosis:  

In order to go into ketosis, you need to be eating a ketogenic diet that usually involves between 20-50 grams of carbs each day, a number that can vary per person. To do this means eliminate high-carb foods from your day like:

  • Candy
  • Sugar-laden soft drinks
  • Processed grains
  • Any other sources of refined sugar

Is Ketosis Safe?  

YES! When done correctly, Ketosis is a safe process with many health benefits. 

Are you ready?

Are you ready to take the Ketosis challenge?

You can find my programs on www.ketokara.com. My 4 week on your own is a good jump start to learn how the body uses food for fuel and detoxes your body of anything processed you’ve been putting into it. 

Once you go through this, you can start increasing your fats and get into that ketosis state!

Don’t Fear the Fat!

Are you afraid of fats? If so, you’re not alone. Fat in foods has been vilified in for the past few decades, as low-fat and non-fat foods became the norm, and we were told that a low-fat diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies that the public’s been told.

Coconut oil is one of my favorite fats because of its numerous benefits. It’s rich in medium-chain fatty acids, which are easy for your body to digest, not readily stored by the body as fat and small in size, allowing them to infuse cells with energy almost immediately.

These fatty acids also improve brain and memory function. Plus, the high amount of natural saturated fats in coconut oil mean that it increases good cholesterol and promotes heart health, while the antioxidants found in coconut oil make it an effective anti-inflammatory food and help reduce arthritis.

Eggs: A wonder food. It’s an inexpensive food that’s packed with protein and a full amino acid profile. Contrary to decades of popular belief, eggs also don’t raise bad cholesterol levels. In fact, consuming benefit-rich eggs can actually lower cholesterol while improving heart health. The choline found in eggs is also helpful at keeping our brains in tip-top shape.

Additionally, a higher consumption of eggs can reduce your risk of metabolic syndrome, a variety of conditions including excess body fat, high blood sugar levels and abnormal cholesterol levels

Did you know that grass-fed beef It has significantly more omega-3 fatty acids and conjugated linoleic acid, or CLA, which helps to prevent cancer and other diseases, like diabetes and cardiovascular disease. CLA is one of the few cancer-fighting foods that comes from an animal, not a plant.

CLA also reduces the risk of heart disease, thanks to high antioxidant levels and its ability to lower bad cholesterol. And grass-fed beef is much safer than grain-fed beef — using antibiotics and hormones in grass-fed beef is much less common.

Remember, you are what you eat eats, so you want to choose the best quality possible. And when it comes to beef and healthy fats, grass-fed beef is definitely the winner.

These are just a few things that contain multiple healthy fat benefits. Follow my program for more healthy fat benefits, foods, tips and tricks to give you the optimal nutritional health!