Where’s the Keto?

I remember that commercial years ago for Wendy’s. It has 3 old ladies in it and they are so funny. If you are too young to remember these commercials check them out on youtube here.

So in Module 8 Robb Wolfe talked about Ketos and Keto supplements. He says if you are in ketosis your levels should be 0.5 to 3.0. He doesn’t recommend the urine strips for testing because they are not as accurate as the blood test. It is just like taking your blood sugar if you are diabetic. He also states that after being on the Keto diet for years or maybe even month your level could be .4 to .6 range. Also, he said exercise can increase keto levels. You can check your levels regularly at first but after you are in ketosis you don’t need too as much.  You will know when you are in ketosis by the way you feel; more energy and less brain fog.

Continue reading “Where’s the Keto?”

Keto Masterclass Module 5

This module was a review of the things we learned already. It was called the Getting Ready Module. It explains that you need to do these 4 things before you get started.  Well I have already started but have such a long way to go that I will do them now as I continue on this new journey.

Photos are the first thing that is suggested. Take a front, back and side photo with the least amount of clothing on that you feel comfortable with .  It did say be careful where you store these photos if you don’t want them going online and end up on social media.  I have not done this yet but I will do it today I hope.

Number two is measurements of you waist and hips. You can keep track of other measurements also if you like; arms, thighs, chest and etc.  The  waist-to-hip ratio is a simple and effective tool to track inches lost as well as provide an indicator of our improved metabolic health.

This is a super easy process:

Step 1: Measure your waist at the narrowest portion

Step 2: Measure your hips at the widest portion.

Step 3: Divide your waist measurement by your hip measurement

Starting weight is the next thing it says to do. It suggests that you weigh to begin and then again in a week.  After that time hide your scale and don’t weigh for a month. You aren’t supposed to be a scale watcher.  I am really bad about this.  Track photos, performance, and how our clothes fit for a better sense of real progress.  It showed a photo of a girl who only lost 2lbs but lost inches. So if you don’t have tons of weight to lose like me your progress may be more in inches.  I have not done my measuring either. Another thing to put on my checklist.

Number 3 is the tight pants test. We all have those pants that are a little snug on us. Keep these around to get a better idea of how your body is changing. In my case, I may end up keeping several pair around as my body becomes what it should be.

Number 4 are a few supplies you must have.  You probably already have these in your kitchen, digital scale, measuring cups and measuring spoons to help keep track of our food intake. It also said that we will get where we can just eye-ball things but until then you can use these devices.  You can get a blood ketone monitor and strips.  Robb doesn’t recommend the urine strips because they can be inaccurate.

At the very end of the module this is what Robb says

It may be worth mentioning that I’m not in the camp that believes “the higher the ketones the better.” One can get ketones quite high with things like exogenous ketones (salts, esters and MCT oil for example) and there are absolutely situations which warrant this approach (epilepsy, protection against hyperbaric oxygen, etc). But for fat loss the key is appetite control. Adequate protein and a mild caloric deficit ensure that we do not overeat and our weight loss is from fat stores, not lean body mass. That’s the goal, not the highest level of ketones possible.

Well I am going to put 3 of these things on my checklist. I have the supplies and I just ordered the keto monitor because I would like to know my level.

Well I am off to get some of the stuff done on my checklist.  I hope ya’ll have a wonderful day. I know I am!

 

 

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.