Tag: electrolytes

Now We Are Getting Into It!

Module 7 of the Keto Masterclass Let’s Do This Thing!  In this one I needed to about my macros. Lots of good downloads this time.  Robb recommended getting Cronometer to keep track of what you eat until you can get to the point where you just know. He even helps you get set up which I really liked.

Robb suggested going here:

https://ketogains.com/ketogains-calculator/

to help you figure out what you need of protein, fat and carbs you need.  Also, other things too like calories.  You need to do this first to set up he Cronometer.

I learned what vegetables were higher in carbs, how many carbs were in different nuts, and there was an ultimate macro guide. It was a lot of interesting things. Learned more about fat.

Then there were the 9 rules of Keto

#1: Be meticulous with your macros

#2: Your carb count is king

#3: Eat all of your protein allotment—don’t skimp!

#4: Don’t fear fat

#5: Eat real food

#6: Get some shut eye

#7: Electrolytes

#8: Electrolytes

#9: Electrolytes Yes, electrolytes are THREE of the rules—that’s just how important electrolytes are to your keto success. Make sure to keep track of your electrolyte intake the same way you count and track your macros. Failure to adequately supplement electrolytes is the primary reason people don’t succeed on keto.

I did download the Cronometer. I can actually use it. I do like it to keep track of my food intake.

Next will be Module 8. I will let you know what I learn from it next time.

Have a great day!

Get Rid of Tempting Food

Well I finally got time to do Module 4, The Foods of Keto.  It explained in very simple language what you can and shouldn’t eat.  There is a simple food list of staples for your home. Also, it tells you what to get rid of.  The main thing you need to get rid of is any processed food, high carb foods and anything with ingredients that you can’t say.  The hardest part for me is the beer.  It doesn’t recommend beer because of the high sugar content.  They recommend drinking hard alcohol such as; vodka, tequila, whiskey. It you have to mix it choose a no sugar, no carb mixer. Here is a recipe for a margarita:

NorCal Margarita Recipe
The NorCal Margarita recipe can be made in a few simple steps. Make sure you use a 20 ounce glass:
1. Pour 2 shots (3 ounces) of 100% agave tequila.
2. Add juice + pulp from one lime.
3. Add ice and shake.
4. Fill glass with soda water.
5. Garnish with salt, if desired.
Muddled mint also goes well, for a mojito-esque twist.

Wine is another high sugar content product. If you do want to drink wine here is a place to get your Keto friendly wine.

Dry Farm Wines

https://www.dryfarmwines.com/

Robb recommends 1-2 glasses.  He doesn’t say a day or a week but he does tell us that our body is bumped out of Ketosis while you metabolize the booze.  Drink in moderation. If you are strictly dieting to loose weight you may what to get on the wagon for a while.  I have gotten down to only drinking one or two beers a week.  No, I DID NOT GIVE UP BEER! This was probably the hardest part because there is nothing like a cold beer on a hot day after working in the yard.

Rob came up with what he calls his Food Matrix. It is really pretty cool and will really help you understand how to get started eating right. There is a line for protein, vegetables, fats and herbs and spices. What you do is take one out of each line to create a meal. Actually I think you could really have fun with this and come up with more meals than you probably would ever use.

There was a to do list:

  1. The great Keto cleanout – get the cupboards, freezer and ridge empty of bad foods.
  2. Plan your week one meals – I have already been working on the diet for a while and I do plan my meals
  3. Start your shopping list – Yesterday I went to Costco and bought a lot of the staples what I couldn’t find I have ordered from Amazon.

It also tells us we should take a photo of ourselves front, back and side, get measurements, scale weight. I have just been going by weight.  I should at least do the measurements.

There is a list of supplies you should get such as: digital food scale, keto monitor and/or strips, measuring spoons, measuring cups, and glucose strips. I am diabetic, so I had a blood sugar tester and I did not get the keto monitor but found some strip you can use without the monitor on Amazon.  The rest of the stuff I already had which I am sure most of you do too.

Last there are the electrolyte supplies: Natural Calm, No Salt and salt. My sister, Dina, has been using the Natural Calm and highly recommended it to me.  I order some off of Amazon. She also told me that they drink coconut water to help with electrolytes. I used to drink this and am not sure why I quit.

There is a joke in my family that I am becoming the bionic woman because of all the fancy metal I have in my body. Dina sent me a text the other day and she said that she was excited about me working on my health and I really will be indestructible soon.  Of course, she also says I am like a cockroach. You try to kill it and it just won’t die! GOT TO LOVE BABY SISTERS!

Not for Everyone

In Module 3 is Keto for Everyone Robb says that it is not for everyone.  That is the first time that I have heard a diet claim like that.  All the diets that I have ever heard of tell you that they are the only one that will work for you.  Which we all know is a bunch of bologna! Every person is different and what works for one person doesn’t work for another.

If you are pregnant or breastfeeding you have to make sure that you are eating enough because keto will make you feel not hunger.  You need to keep that milk supply up. High stressed people may not find it works for them right now or maybe need to make a slow move into ketosis. For super workout people you may need more carbs than what the diet says is normal.  You just have to learn what your body is telling you.

Another thing this one talked about was electrolytes. It is saying the FDA recommendations are far less than what you need daily.  This is what Robb recommends, but he does say try to shoot for the higher end.

• 5000-7000 mg/day sodium

• 300-500 mg/day magnesium

• 1000-3500 mg/day potassium

I always thought that just athletes were the ones that needed all those electrolytes. You learn something new everyday.

He also said we should taking the minerals in a form that is easiest for our body to absorb. He recommends these:

• Sodium: sodium chloride

• Magnesium: choose magnesium citrate, glycinate or threonate. ***Avoid magnesium oxide—it’s been known to upset stomachs and cause frequent bathroom trips.

• Potassium: Potassium chloride or potassium citrate

He gave a couple of recipes to make your own electrolyte drinks that you can sip on all day.  He also said you can get them from things like; pickle juice, bone broth with extra salt, bouillon and add a magnesium pill or salt stick vitassium. I will give a couple of these a try to let you know how they work out for me.

Also in the module what things might occur when going into Ketosis. In the beginning it could be rough the first few days as your body learns to burn fat instead of sugar. After this things start getting better. You start feeling better. Long term you body adjust to running on fat and life is good.

It also talked about rapid water loss.  Yes, you will pee a lot. I may lose weight fat at first but just don’t get depressed when this stops because it was just the water.  You will still loose weight but it might be at a slower rate.

The module also talked about problem and solutions to the diet. Most of the problems can be easily solved by adding more electrolytes to your day or drinking enough water.

It was an interesting module and I learned some new stuff.  Let’s see what the next module teaches us.

Talk to you soon.