Keto Diet Program for Beginners
When what you’re doing isn’t working, The Keto Beginning is the Launchpad for achieving flawless health and effortless weight loss through sound nutrition practices and vibrant food preparation in ways you’ve never seen before.
Going a step beyond the traditional low-carbohydrate approach, The Keto Beginning offers an allergen-free solution to paleo-friendly, low-carbohydrate living with a focus on using nutritional ketosis as the underlying rocket fuel to propel you to a new dimension of health.
Gain total body confidence, regulated metabolism, and liberated health without the need to radically reduce (or even count) calories. This is the lifestyle change that empowers your body + mind to achieve the state of health you’ve been searching for…
The “Healthy” High-Carb Approach
Our current high-carbohydrate eating style of whole grains, oodles of servings of fruits and vegetables and minimal intake of fats has been touted as “healthy”.
Now you know, from the previous section that all forms of carbohydrate – fruits, vegetables, grains, sugars and anything starchy – are primarily broken down into glucose and stored in your body as glycogen.
When you have more glycogen than what’s needed for immediate energy, your body will store excess in the liver, then the muscles and; if everything is full, the excess is converted into triglycerides and stored in your blood. Psst… this is not a good thing.
Relying on carbohydrates for fuel, is…
- Not sustainable, we can only store a couple thousand calories of carbohydrates at any giventime.
- Preventing us from getting a handle on our blood sugar, causing endless cravings, oodles ofdaily eating times and weight gain.
- Leading to triglycerides being stored in the blood, the major risk factor to heart disease….. slowly killing us.
In Nutritional Ketosis…
Nutritional ketosis is a state where your body is “deprived” of glucose; achieved when carbohydrate intake is decreased and protein intake is moderated. In this state, you switch to using fat as energy instead of carbohydrates. This process – of using fat as fuel – produces ketone bodies that are converted into substrates for the Krebs Cycle (energy production).
Once you’re in nutritional ketosis, the storage of triglycerides in blood no longer applies. Blood sugar and insulin levels are reduced, levels of HDL cholesterol increase, and the visceral fats around your vital organs are “eaten up” as fuel.
The Keto Beginning is about finding our body’s happy place and using fatty acids and the generation of ketone bodies as a reliable fuel for constant, steady energy. The brain, the heart, our hormones and every darn cell in the body love ketones.
Ketones are a highly renewable energy source that our major organs use effortlessly to promote lasting health in a blood sugar-balanced environment.
This is nutritional ketosis, not to be confused with diabetic ketoacidosis – a dangerous condition where ketones spike and blood sugar increases to alarming rates.
This occurs primarily in diabetic type 1; and sometimes 2, patients who are not receiving sufficient insulin to bring glucose into their cells. Regardless of how low carbohydrate intake is, a person with a normal pancreas cannot enter diabetic ketoacidosis because even a trace amount of insulin will keep ketone levels at a safe level.
Having said that, there are 3 groups people that should NOT play around with nutritional ketosis unless under the care of a professional in a one on one setting – pregnant women, diabetics (type 1) and individuals with kidney disease or a kidney imbalance.
Clarification of “Being in Ketosis” and “Being Keto-Adapted”
Our bodies burn whatever fuel is available – glucose, fatty acids, ketones, alcohol. Whatever there is more of is what the body will burn for energy.
Following a ketogenic eating style puts you into a state of ketosis. What this means is that your body is breaking down enough fat that ketones in your bloodstream. This happens either by fasting or with the support of a low carb, high-fat, moderate protein eating style. Being “in ketosis” is a normal metabolic state.
One of the goals of the ketogenic eating style is becoming “keto-adapted”. Being keto-adapted means that your body is primed for functioning with very little glucose. This is the END goal of The Keto Beginning.
When you first enter ketosis (a result of following a ketogenic eating style for a couple of days), you are using fat for energy, but it’s in limited amounts at first because you don’t have as many fat-converting enzymes in your body. Different enzymes are involved in breaking down fat than breaking down glucose.
And; up until now, you’ve been breaking down excess glucose more so than fats, so it takes the body a bit of time to “catch up” and store these enzymes when you first get started. This is one of the reasons many people feel tired at the beginning of following a ketogenic eating style. Once the enzymes are built up, your cells change the way they acquire energy and you become fully keto-adapted.
The process of becoming keto-adapted can take a few weeks to a month, depending on the person.
Once you’re keto-adapted, fatty acids and their substrates, ketone bodies, become your body’s preferred fuel. Hormone levels change, the energy stores in liver and muscle (glycogen) are depleted, your body carries around less water, and your energy is boosted to normal levels again.
This is why The Keto Beginning outlines sticking with the plan for 30 days before deviation, so that one can become fully keto-adapted.
When the body is keto-adapted and gets an overdose of carbohydrates the process of getting back into ketosis doesn’t take as long as the initial keto-adaptation process because the body is primed to use fat as energy. When too many carbohydrates are consumed, the carbohydrates (glucose) still takes precedence over fat for fuel because excess blood sugar is fatal and so your body needs to handle the sugar first.
When the overdose occurs, a couple of things happen: glycogen (the way glucose is stored in the liver and muscles) gets replenished, leading to water retention, insulin rises, and hormone levels are boosted. While this is occurring, you are not burning ketones. Once the glucose is depleted, the body will go back into ketosis.
As you begin your keto journey, the more often you have sugar (or, an abundance of carbohydrates past what your body can manage on a daily basis without spiking insulin release), the longer it takes to become keto-adapted.