Easy Keto Cooking, page 5
(% RDA per serving)
NET CARBS
(grams per serving)
Hemp seeds
28 g/1 oz
42%
2.8
Pumpkin seeds
28 g/1 oz
41%
3.0
Swiss chard, chopped
4 cups (144 g/5.1 oz)
29%
5.3
Kale, dark leaf
2½ cups (125 g/4.5 oz)
28%
5.6
Mackerel, raw
142 g/5 oz
27%
0.0
Brazil nuts
28 g/1 oz
26%
3.4
Sesame seeds and sesame paste (tahini)
28 g/1 oz
25%
6.6
Spinach, fresh
4 cups (120 g/4.2 oz)
24%
4.3
Sunflower seeds
28 g/1 oz
23%
5.6
Cashews
28 g/1 oz
20%
8.5
Almonds
28 g/1 oz
19%
6.1
Crabmeat, cooked
113 g/4 oz
18%
0.0
Dark chocolate, 85% cacao
28 g/1 oz
16%
7.7
Okra, chopped
1 cup (100 g/3.5 oz)
14%
7.5
Flaxseed
14 g/0.5 oz
14%
4.0
Sea bream
142 g/5 oz
13%
0.0
Coconut milk
½ cup (120 ml)
13%
3.2
Cacao powder
2 tablespoons (10 g/0.4 oz)
12%
5.8
Sardines, raw
142 g/5 oz
12%
0.0
Chia seeds
14 g/0.5 oz
12%
5.6
Potassium
If you eat keto foods that are high in potassium, you won’t need to take potassium supplements. However, they can help you get through the initial phase of the ketogenic diet, and are especially useful for beating keto flu. Apart from regular potassium supplements and multivitamin blends, you can also use potassium chloride (available in most online health stores).
Too much potassium can be toxic: always consult your doctor before taking supplements.
SOURCE
SERVING SIZE
POTASSIUM
(% EMR per serving)
NET CARBS
(grams per servings)
Avocado, California
1 medium (150 g/5.3 oz)
38%
2.7
Spinach, fresh
4 cups (120 g/4.2 oz)
33%
1.7
Sea bream
142 g/5 oz
32%
0.0
Kale, dark leaf
2½ cups (125 g/4.5 oz)
31%
1.8
Mahimahi, white-flesh fish, raw
142 g/5 oz
30%
0.0
Cod, white-flesh fish, raw
142 g/5 oz
29%
0.0
Monkfish, white-flesh fish, raw
142 g/5 oz
28%
0.0
Swiss chard, chopped
4 cups (144 g/5.1 oz)
27%
3.0
Chicken breasts, boneless, raw
142 g/5 oz
26%
0.0
Salmon, king, wild, raw
142 g/5 oz
26%
0.0
Zucchini
1 medium (200 g/7.1 oz)
26%
4.2
Pork loin, raw
142 g/5 oz
26%
0.0
Beef, rib eye, raw
142 g/5 oz
25%
0.0
Sea bass
142 g/5 oz
25%
0.0
Wild game, buffalo, raw
142 g/5 oz
25%
0.0
Sardines, raw
142 g/5 oz
24%
0.0
Cauliflower, chopped
1½ cups (161 g/5.7 oz)
24%
4.8
Kohlrabi, diced
1 cup (135 g/4.8 oz)
24%
3.5
Mushrooms, cremini, sliced
1½ cups (105 g/3.7 oz)
24%
3.2
Herring, raw
142 g/5 oz
23%
0.0
Fermented Cod Liver Oil
Fermented cod liver oil provides healthy omega-3 fatty acids and vitamin D, both of which are deficient in modern diets. Adequate intake of quality omega-3s from animal sources can help reduce inflammation and improve other symptoms of metabolic syndrome. Meanwhile, vitamin D improves calcium absorption, which is essential for bone health, and maintains adequate calcium levels in your blood, which is essential for many of the body’s vital functions. Consider taking vitamin K supplements, too: vitamin K works in synergy with vitamin D.
MCT Oil
Medium-chain triglycerides (MCTs) are saturated fats that our bodies can easily digest. MCTs are passed directly to the liver to be used as an immediate form of energy. I use pure MCT oil in smoothies, salad dressings, and pre-workout snacks. Look for products high in caprylic acid (C8), which provides a quick source of energy, encourages ketone production, and provides maximum cognitive benefits. If you are new to MCT oil, make sure you start with a small amount (such as a teaspoon) and gradually add more as you learn to tolerate it in order to avoid digestive discomfort.
Grass-fed Collagen and Gelatin
Just like gelatin, collagen is beneficial for our health: it improves immunity, hormone balance, and leaky gut, and helps maintain healthy skin, hair, and joints. Unlike gelatin, though, collagen doesn’t gel, so it’s great for making smoothies and recipes in which you want to avoid a thick texture.
Melatonin
Melatonin is a hormone produced by the body, and it’s primarily associated with regulation of the sleep/wake cycles (also known as circadian rhythms). It’s a potent antioxidant that defends against free radicals and helps reduce stress levels. Because stress is one of the many factors that can inhibit successful weight loss, melatonin supplements may help you shed unwanted pounds.
Probiotics
Along with fermented foods, probiotic supplements will help your digestion, restore the proper balance of bacteria in your gut, and improve overall immunity.
Multivitamins and Other Supplements
Depending on your individual needs, you may want to consider taking other dietary supplements. For example, if you have a thyroid disease like I do, think about taking magnesium, zinc, selenium, vitamin D, and B vitamins—or eat foods high in these nutrients. For instance, I eat a Brazil nut every day (just one Brazil nut provides more than 100 percent of your RDA of selenium!). But, on the other hand, because my thyroid issue is autoimmune, I avoid iodine supplements.
Protein Powder
An increased amount of protein is generally recommended for physically active individuals, elderly people, and people recovering from injuries. Also, if you avoid all or most animal foods, you’re probably not getting enough protein, so supplementing is a good option. You can use whey protein powder or egg white protein powder, hydrolyzed gelatin (collagen), or even plant-based versions, such as pea protein powder. Look for quality ingredients that are free of artificial sweeteners and colors, hormones, preservatives, soy, and gluten.
I use protein powders in smoothies and hot drinks (“Butter” Coffee). If you exercise, add them to post-workout snacks, and travel-friendly bars (such as the Keto Power Bars). They work wonderfully in baked goods as a replacement for gluten. Finally, I use it to make a quick frozen treat when I’m craving something cold and creamy: blend ¼ cup (25 g/0.9 oz) quality protein powder with ½ cup (75 g/2.7 oz) frozen berries and ¼ cup (60 ml) coconut milk or almond milk to make a quick keto “ice cream” in less than five minutes!
Intermittent Fasting
Fasting goes hand in hand with the ketogenic lifestyle. Here’s why: Healthy low-carb eating is great for appetite control and keeps you fuller for longer. And as your body gets used to using fat and ketones as its main energy sources, you will naturally eat less, and eat less frequently. That’s the best time to try intermittent fasting (IF).
Fasting has a number of benefits:
It may help slow the aging process.
It may increase longevity by altering the body’s levels of insulin growth factor-1 (IGF-1), glucose, insulin, and human growth factor.
It may promote fat loss.
It may reduce your risk of developing type 2 diabetes.
It may offer a promising therapeutic potential for multiple sclerosis.
It may switch on specific repair genes within the body (known as autophagy).
It may offer protection from certain cancers and help mitigate the side effects of standard cancer treatment.
Four Ways to Try Intermittent Fasting
There are several ways to practice intermittent fasting:
1. Skip meals (fast for 16 hours, eat for 8 hours). This is my favorite way to do IF, and I practice this four or five times a week, usually by skipping breakfast.
2. Break a 24-hour period into two segments (e.g., 18/6 or 20/4), then fast (drinking only water or tea) for 18 hours, followed by a 6-hour period of calorie intake.
3. Alternate days of calorie restriction with days of unrestricted eating. Reduce your calorie intake by 20 to 30 percent on day one, followed by unrestricted eating on day two.
4. Alternate days of fasting with days of unrestricted eating. This approach may be too extreme for most people. I wouldn’t recommend following it unless you’ve tried one of the above methods first. You can do this by including one or two fasting days a week.
(I’ve tagged higher-calorie, nutrient-dense recipes that are suitable for intermittent fasting throughout this book.)
Tips for Successful Fasting
Keep these tips in mind if you’re thinking about trying IF:
Start slow. Avoid IF during the induction phase of the ketogenic diet (see here). This is very important, as your body should be fully utilizing ketones instead of glucose for energy: if you are glucose-dependent, you will find it hard to fast.
Don’t force yourself. There’s no need to deprive yourself unnecessarily. Once you become fat-adapted, you will naturally feel less hungry, and fasting will be easier. Start by avoiding snacking between meals. Then, try skipping “regular” meals—but only do so if you don’t feel hungry. IF is not about starving!
Who should avoid fasting? People suffering from anorexia nervosa, bulimia nervosa, and type 1 diabetes should avoid fasting completely. If you have type 2 diabetes, or are pregnant or breastfeeding, you should consult your doctor before implementing IF. And if you have thyroid or adrenal issues, you should avoid fasting or limit it to skipping meals only.
Have You Hit a Weight-Loss Plateau?
It’s happened to most of us: After weeks of successful dieting, you reach a weight-loss plateau and your progress stalls. And by “weight-loss plateau,” I don’t mean a short-term fluctuation, but a long-lasting stall. If this happens, sometimes focusing on other aspects of your life—such as emotional or psychological issues that may be affecting your progress—may help you figure out what went wrong. We are all different, and we have different dietary requirements, which is why you should always listen to your body’s signals. To reduce the likelihood of hitting a plateau, avoid these common mistakes:
Not Knowing your Macronutrients
In an ideal world, when you eat nutritious foods low in carbs, moderate in protein, and high in fat, you will naturally eat less. For this reason, most people won’t need to count calories as they get used to this style of eating.
Why should you worry about “macros”? Well, when you’re new to the ketogenic diet, what you eat and how much you eat will change dramatically, so relying purely on your body’s signals may not be enough. I’ve met so many people who either aren’t eating enough because they are afraid of fat, or are overeating because they can’t control their cravings. And weight loss always gets more difficult as you approach your goal weight.
So, when you reach a weight-loss plateau, it’s easier to eliminate the obvious potential factor: your macros. Maybe you’re not getting enough protein, which would make you hungrier. Or maybe you’re not estimating your daily carbs correctly, and are exceeding the limit that allows you to use fat for fuel. For these reasons, tracking your diet—especially if you are new to the keto diet—is an absolute necessity.
Not Using Fat as a Filler
On a typical ketogenic diet, 75 percent of calories come from fat, 20 percent come from protein, and 5 percent come from carbs. Although this gives you a good general idea of the diet’s composition, your personal needs may be very different, depending on your goals.
On a ketogenic diet, fat is the filler. This means that it supplies the extra calories your body needs (in place of carbohydrates). So, if you want to lose body fat, you need to stay in a calorie deficit. That may happen naturally, through the appetite-suppressing effects of the ketogenic diet, or from intentionally limiting your calorie intake. Some people will need to get 40 to 60 percent of their calories from fat (typically during weight loss), while others will need to get as much as 80 percent of their calories from fat (typically during weight maintenance). To calculate your ideal calorie intake, visit my blog at ketodietapp.com/Blog/page/KetoDiet-Buddy.
Obsessing Over your Ketone Levels
People often ask me the same question: “I have high blood ketone readings, so why am I not losing weight?” It’s a myth that high ketone levels will guarantee fat loss. Ketone levels vary among individuals, especially when we take keto adaptation into account. Ketone levels will show you how much “fuel” you have in your “tank,” but not how much fuel your body is using for energy. Compared to someone who’s just started following a ketogenic diet, keto-adapted individuals are more likely to have lower ketone levels, simply because their bodies can use them more effectively than non-keto-adapted individuals.
Nutritional ketosis is achieved when your blood ketones are between 0.5 and 3.0 mM, and there is no scientific evidence that higher values will lead to enhanced fat loss. Besides, weight loss isn’t even a goal for many people who follow a keto approach. People who follow the ketogenic diet for therapeutic purposes, such as managing epilepsy or cancer, may want to maintain—or even gain—weight. Same goes for athletes who stick to a keto diet to promote top-level performance. Severe carbohydrate restriction (below 20 grams of total carbs daily) is not sustainable in the long term, and will not enhance weight loss. On the contrary, vegetables and other high-fiber foods can help you stabilize your blood sugar and help you lose weight.
Suffering from Stress and Lack of Sleep
Stress is a major factor when it comes to weight loss. When you are stressed, your body produces more of the stress hormone cortisol. This raises blood sugar and lowers your ketone levels. In order to cope with chronically elevated blood sugar, your body will produce more insulin and you won’t be able to follow a keto approach to its full potential.
Lack of sleep or a circadian rhythm disorder may be one of the factors that is causing you to plateau. With less energy, it will be more difficult to lose weight: sleep-deprived individuals produce less growth hormone, have impaired glucose metabolism, and show a decreased level of leptin—the hormone that signals satiety. Lack of sleep also leads to an increased level of ghrelin, which is the hormone that tells your brain when you are hungry.
Here’s how to minimize stress and promote healthy sleep patterns:
1. Meditate, take a walk, or make time for an activity that helps you relax. Avoid activities that stress you out.
2. Take it easy at the gym. Too much exercise, especially heavy cardio workouts, increases cortisol, which is linked to increased fat storage (especially the unhealthy visceral fat around your belly). Replace some of your cardio sessions with strength training and yoga. And don’t exercise 3 to 4 hours before bed.
3. Try supplements such as melatonin, magnesium (ideally magnesium glycinate), and B-complex. These will help reduce your stress levels and improve your circadian rhythms (see Recommended Supplements).
4. Don’t eat heavy meals before bed. Your body needs to rest, so it shouldn’t have to spend the whole night digesting your dinner.
5. Don’t use your computer before bed, and try blue light blockers. Don’t keep your laptop, tablet, or phone in the bedroom. Sleep in complete darkness, and try to get 7 to 9 hours of sleep each night.
Eating Too Much Of . . .
Dairy and Nuts One of the common mistakes people make is overeating nuts and dairy. Both are high in calories and are very easy to overeat. Having too many coffees with cream can add up to half of your daily fat intake! To avoid overdoing it on nuts, only use them for sprinkling over salads, adding to yogurt, or in occasional keto treats.
NET CARBS
(grams per serving)
Hemp seeds
28 g/1 oz
42%
2.8
Pumpkin seeds
28 g/1 oz
41%
3.0
Swiss chard, chopped
4 cups (144 g/5.1 oz)
29%
5.3
Kale, dark leaf
2½ cups (125 g/4.5 oz)
28%
5.6
Mackerel, raw
142 g/5 oz
27%
0.0
Brazil nuts
28 g/1 oz
26%
3.4
Sesame seeds and sesame paste (tahini)
28 g/1 oz
25%
6.6
Spinach, fresh
4 cups (120 g/4.2 oz)
24%
4.3
Sunflower seeds
28 g/1 oz
23%
5.6
Cashews
28 g/1 oz
20%
8.5
Almonds
28 g/1 oz
19%
6.1
Crabmeat, cooked
113 g/4 oz
18%
0.0
Dark chocolate, 85% cacao
28 g/1 oz
16%
7.7
Okra, chopped
1 cup (100 g/3.5 oz)
14%
7.5
Flaxseed
14 g/0.5 oz
14%
4.0
Sea bream
142 g/5 oz
13%
0.0
Coconut milk
½ cup (120 ml)
13%
3.2
Cacao powder
2 tablespoons (10 g/0.4 oz)
12%
5.8
Sardines, raw
142 g/5 oz
12%
0.0
Chia seeds
14 g/0.5 oz
12%
5.6
Potassium
If you eat keto foods that are high in potassium, you won’t need to take potassium supplements. However, they can help you get through the initial phase of the ketogenic diet, and are especially useful for beating keto flu. Apart from regular potassium supplements and multivitamin blends, you can also use potassium chloride (available in most online health stores).
Too much potassium can be toxic: always consult your doctor before taking supplements.
SOURCE
SERVING SIZE
POTASSIUM
(% EMR per serving)
NET CARBS
(grams per servings)
Avocado, California
1 medium (150 g/5.3 oz)
38%
2.7
Spinach, fresh
4 cups (120 g/4.2 oz)
33%
1.7
Sea bream
142 g/5 oz
32%
0.0
Kale, dark leaf
2½ cups (125 g/4.5 oz)
31%
1.8
Mahimahi, white-flesh fish, raw
142 g/5 oz
30%
0.0
Cod, white-flesh fish, raw
142 g/5 oz
29%
0.0
Monkfish, white-flesh fish, raw
142 g/5 oz
28%
0.0
Swiss chard, chopped
4 cups (144 g/5.1 oz)
27%
3.0
Chicken breasts, boneless, raw
142 g/5 oz
26%
0.0
Salmon, king, wild, raw
142 g/5 oz
26%
0.0
Zucchini
1 medium (200 g/7.1 oz)
26%
4.2
Pork loin, raw
142 g/5 oz
26%
0.0
Beef, rib eye, raw
142 g/5 oz
25%
0.0
Sea bass
142 g/5 oz
25%
0.0
Wild game, buffalo, raw
142 g/5 oz
25%
0.0
Sardines, raw
142 g/5 oz
24%
0.0
Cauliflower, chopped
1½ cups (161 g/5.7 oz)
24%
4.8
Kohlrabi, diced
1 cup (135 g/4.8 oz)
24%
3.5
Mushrooms, cremini, sliced
1½ cups (105 g/3.7 oz)
24%
3.2
Herring, raw
142 g/5 oz
23%
0.0
Fermented Cod Liver Oil
Fermented cod liver oil provides healthy omega-3 fatty acids and vitamin D, both of which are deficient in modern diets. Adequate intake of quality omega-3s from animal sources can help reduce inflammation and improve other symptoms of metabolic syndrome. Meanwhile, vitamin D improves calcium absorption, which is essential for bone health, and maintains adequate calcium levels in your blood, which is essential for many of the body’s vital functions. Consider taking vitamin K supplements, too: vitamin K works in synergy with vitamin D.
MCT Oil
Medium-chain triglycerides (MCTs) are saturated fats that our bodies can easily digest. MCTs are passed directly to the liver to be used as an immediate form of energy. I use pure MCT oil in smoothies, salad dressings, and pre-workout snacks. Look for products high in caprylic acid (C8), which provides a quick source of energy, encourages ketone production, and provides maximum cognitive benefits. If you are new to MCT oil, make sure you start with a small amount (such as a teaspoon) and gradually add more as you learn to tolerate it in order to avoid digestive discomfort.
Grass-fed Collagen and Gelatin
Just like gelatin, collagen is beneficial for our health: it improves immunity, hormone balance, and leaky gut, and helps maintain healthy skin, hair, and joints. Unlike gelatin, though, collagen doesn’t gel, so it’s great for making smoothies and recipes in which you want to avoid a thick texture.
Melatonin
Melatonin is a hormone produced by the body, and it’s primarily associated with regulation of the sleep/wake cycles (also known as circadian rhythms). It’s a potent antioxidant that defends against free radicals and helps reduce stress levels. Because stress is one of the many factors that can inhibit successful weight loss, melatonin supplements may help you shed unwanted pounds.
Probiotics
Along with fermented foods, probiotic supplements will help your digestion, restore the proper balance of bacteria in your gut, and improve overall immunity.
Multivitamins and Other Supplements
Depending on your individual needs, you may want to consider taking other dietary supplements. For example, if you have a thyroid disease like I do, think about taking magnesium, zinc, selenium, vitamin D, and B vitamins—or eat foods high in these nutrients. For instance, I eat a Brazil nut every day (just one Brazil nut provides more than 100 percent of your RDA of selenium!). But, on the other hand, because my thyroid issue is autoimmune, I avoid iodine supplements.
Protein Powder
An increased amount of protein is generally recommended for physically active individuals, elderly people, and people recovering from injuries. Also, if you avoid all or most animal foods, you’re probably not getting enough protein, so supplementing is a good option. You can use whey protein powder or egg white protein powder, hydrolyzed gelatin (collagen), or even plant-based versions, such as pea protein powder. Look for quality ingredients that are free of artificial sweeteners and colors, hormones, preservatives, soy, and gluten.
I use protein powders in smoothies and hot drinks (“Butter” Coffee). If you exercise, add them to post-workout snacks, and travel-friendly bars (such as the Keto Power Bars). They work wonderfully in baked goods as a replacement for gluten. Finally, I use it to make a quick frozen treat when I’m craving something cold and creamy: blend ¼ cup (25 g/0.9 oz) quality protein powder with ½ cup (75 g/2.7 oz) frozen berries and ¼ cup (60 ml) coconut milk or almond milk to make a quick keto “ice cream” in less than five minutes!
Intermittent Fasting
Fasting goes hand in hand with the ketogenic lifestyle. Here’s why: Healthy low-carb eating is great for appetite control and keeps you fuller for longer. And as your body gets used to using fat and ketones as its main energy sources, you will naturally eat less, and eat less frequently. That’s the best time to try intermittent fasting (IF).
Fasting has a number of benefits:
It may help slow the aging process.
It may increase longevity by altering the body’s levels of insulin growth factor-1 (IGF-1), glucose, insulin, and human growth factor.
It may promote fat loss.
It may reduce your risk of developing type 2 diabetes.
It may offer a promising therapeutic potential for multiple sclerosis.
It may switch on specific repair genes within the body (known as autophagy).
It may offer protection from certain cancers and help mitigate the side effects of standard cancer treatment.
Four Ways to Try Intermittent Fasting
There are several ways to practice intermittent fasting:
1. Skip meals (fast for 16 hours, eat for 8 hours). This is my favorite way to do IF, and I practice this four or five times a week, usually by skipping breakfast.
2. Break a 24-hour period into two segments (e.g., 18/6 or 20/4), then fast (drinking only water or tea) for 18 hours, followed by a 6-hour period of calorie intake.
3. Alternate days of calorie restriction with days of unrestricted eating. Reduce your calorie intake by 20 to 30 percent on day one, followed by unrestricted eating on day two.
4. Alternate days of fasting with days of unrestricted eating. This approach may be too extreme for most people. I wouldn’t recommend following it unless you’ve tried one of the above methods first. You can do this by including one or two fasting days a week.
(I’ve tagged higher-calorie, nutrient-dense recipes that are suitable for intermittent fasting throughout this book.)
Tips for Successful Fasting
Keep these tips in mind if you’re thinking about trying IF:
Start slow. Avoid IF during the induction phase of the ketogenic diet (see here). This is very important, as your body should be fully utilizing ketones instead of glucose for energy: if you are glucose-dependent, you will find it hard to fast.
Don’t force yourself. There’s no need to deprive yourself unnecessarily. Once you become fat-adapted, you will naturally feel less hungry, and fasting will be easier. Start by avoiding snacking between meals. Then, try skipping “regular” meals—but only do so if you don’t feel hungry. IF is not about starving!
Who should avoid fasting? People suffering from anorexia nervosa, bulimia nervosa, and type 1 diabetes should avoid fasting completely. If you have type 2 diabetes, or are pregnant or breastfeeding, you should consult your doctor before implementing IF. And if you have thyroid or adrenal issues, you should avoid fasting or limit it to skipping meals only.
Have You Hit a Weight-Loss Plateau?
It’s happened to most of us: After weeks of successful dieting, you reach a weight-loss plateau and your progress stalls. And by “weight-loss plateau,” I don’t mean a short-term fluctuation, but a long-lasting stall. If this happens, sometimes focusing on other aspects of your life—such as emotional or psychological issues that may be affecting your progress—may help you figure out what went wrong. We are all different, and we have different dietary requirements, which is why you should always listen to your body’s signals. To reduce the likelihood of hitting a plateau, avoid these common mistakes:
Not Knowing your Macronutrients
In an ideal world, when you eat nutritious foods low in carbs, moderate in protein, and high in fat, you will naturally eat less. For this reason, most people won’t need to count calories as they get used to this style of eating.
Why should you worry about “macros”? Well, when you’re new to the ketogenic diet, what you eat and how much you eat will change dramatically, so relying purely on your body’s signals may not be enough. I’ve met so many people who either aren’t eating enough because they are afraid of fat, or are overeating because they can’t control their cravings. And weight loss always gets more difficult as you approach your goal weight.
So, when you reach a weight-loss plateau, it’s easier to eliminate the obvious potential factor: your macros. Maybe you’re not getting enough protein, which would make you hungrier. Or maybe you’re not estimating your daily carbs correctly, and are exceeding the limit that allows you to use fat for fuel. For these reasons, tracking your diet—especially if you are new to the keto diet—is an absolute necessity.
Not Using Fat as a Filler
On a typical ketogenic diet, 75 percent of calories come from fat, 20 percent come from protein, and 5 percent come from carbs. Although this gives you a good general idea of the diet’s composition, your personal needs may be very different, depending on your goals.
On a ketogenic diet, fat is the filler. This means that it supplies the extra calories your body needs (in place of carbohydrates). So, if you want to lose body fat, you need to stay in a calorie deficit. That may happen naturally, through the appetite-suppressing effects of the ketogenic diet, or from intentionally limiting your calorie intake. Some people will need to get 40 to 60 percent of their calories from fat (typically during weight loss), while others will need to get as much as 80 percent of their calories from fat (typically during weight maintenance). To calculate your ideal calorie intake, visit my blog at ketodietapp.com/Blog/page/KetoDiet-Buddy.
Obsessing Over your Ketone Levels
People often ask me the same question: “I have high blood ketone readings, so why am I not losing weight?” It’s a myth that high ketone levels will guarantee fat loss. Ketone levels vary among individuals, especially when we take keto adaptation into account. Ketone levels will show you how much “fuel” you have in your “tank,” but not how much fuel your body is using for energy. Compared to someone who’s just started following a ketogenic diet, keto-adapted individuals are more likely to have lower ketone levels, simply because their bodies can use them more effectively than non-keto-adapted individuals.
Nutritional ketosis is achieved when your blood ketones are between 0.5 and 3.0 mM, and there is no scientific evidence that higher values will lead to enhanced fat loss. Besides, weight loss isn’t even a goal for many people who follow a keto approach. People who follow the ketogenic diet for therapeutic purposes, such as managing epilepsy or cancer, may want to maintain—or even gain—weight. Same goes for athletes who stick to a keto diet to promote top-level performance. Severe carbohydrate restriction (below 20 grams of total carbs daily) is not sustainable in the long term, and will not enhance weight loss. On the contrary, vegetables and other high-fiber foods can help you stabilize your blood sugar and help you lose weight.
Suffering from Stress and Lack of Sleep
Stress is a major factor when it comes to weight loss. When you are stressed, your body produces more of the stress hormone cortisol. This raises blood sugar and lowers your ketone levels. In order to cope with chronically elevated blood sugar, your body will produce more insulin and you won’t be able to follow a keto approach to its full potential.
Lack of sleep or a circadian rhythm disorder may be one of the factors that is causing you to plateau. With less energy, it will be more difficult to lose weight: sleep-deprived individuals produce less growth hormone, have impaired glucose metabolism, and show a decreased level of leptin—the hormone that signals satiety. Lack of sleep also leads to an increased level of ghrelin, which is the hormone that tells your brain when you are hungry.
Here’s how to minimize stress and promote healthy sleep patterns:
1. Meditate, take a walk, or make time for an activity that helps you relax. Avoid activities that stress you out.
2. Take it easy at the gym. Too much exercise, especially heavy cardio workouts, increases cortisol, which is linked to increased fat storage (especially the unhealthy visceral fat around your belly). Replace some of your cardio sessions with strength training and yoga. And don’t exercise 3 to 4 hours before bed.
3. Try supplements such as melatonin, magnesium (ideally magnesium glycinate), and B-complex. These will help reduce your stress levels and improve your circadian rhythms (see Recommended Supplements).
4. Don’t eat heavy meals before bed. Your body needs to rest, so it shouldn’t have to spend the whole night digesting your dinner.
5. Don’t use your computer before bed, and try blue light blockers. Don’t keep your laptop, tablet, or phone in the bedroom. Sleep in complete darkness, and try to get 7 to 9 hours of sleep each night.
Eating Too Much Of . . .
Dairy and Nuts One of the common mistakes people make is overeating nuts and dairy. Both are high in calories and are very easy to overeat. Having too many coffees with cream can add up to half of your daily fat intake! To avoid overdoing it on nuts, only use them for sprinkling over salads, adding to yogurt, or in occasional keto treats.
