This guide was designed to help you kick start your keto diet and get you into ketosis! Below are the basics of the ketogenic diet, how to get started and how to guarantee success. Best of all, you get a free 14-Day Keto Meal Plan with full step-by-step recipes to help you kickstart your keto diet!
What Is The Keto Diet
Entering ketosis usually takes anywhere from 3 days to a week. Once you’re in ketosis, you’ll be using fat for energy, instead of carbs. This includes the fat you eat and stored body fat.
Testing For Ketosis
You can test yourself to see whether you’ve entered ketosis just a few days after you’ve begun the keto diet! Simply use a ketone test strip and it will tell you the level of ketone bodies in your urine. If the concentration is high enough, you’ve successfully entered ketosis! There are other ways of telling you’re in ketosis, though – look for changes in your mood and alertness, as well as a stronger smell in your breath and urine. Many people also report better sleep and decreased appetite when they’re in ketosis.
The Truth About Fat
You may be thinking, “but eating a lot of fat is bad!” The truth is, dozens of studies and meta studies with over 900,000 subjects have arrived at similar conclusions: eating saturated and monounsaturated fats has no effects on heart disease risks7,8.
Most fats are good and are essential to our health. Fats (fatty acids) and protein (amino acids) are essential for survival.
Fats are the most efficient form of energy and each gram contains about 9 calories, compared to 4 calories per gram of protein and carbohydrates.
There is no such thing as an essential carbohydrate.
The keto diet promotes eating fresh, whole foods like meat, fish, veggies, and healthy fats and oils as well as greatly reducing processed and chemically treated foods the Standard American Diet (SAD) has so long encouraged.
It’s a diet that you can sustain long-term and enjoy. What’s not to enjoy about bacon and eggs in the morning?