Ketosis, or “keto”, is a natural state for the body in which it becomes almost completely fueled by fat through eating a ketogenic diet: low carb, moderate protein, lots of healthy fats. As babies, we are all born in a state of ketosis and remain that way until we begin eating solid foods (breast milk is almost entirely fat!) We also dip into a state of ketosis when we enter prolonged periods of not eating, or fasting, including while we are asleep. It is highly likely that you wake up in a ketogenic state! While in ketosis, the body is producing ketones. These small molecules are used as fuel when we have depleted our glucose (a.k.a. blood sugar) supply. Ketones are produced in the liver, from fat, as we eat very few carbs and a moderate amount of protein. The entire body – including the brain – consumes ketones as fuel. Fun fact: the brain can ONLY run on one of two fuel sources: glucose or ketones. It’s a common misconception that the brain needs carbs. The truth is that carbs are the single macronutrient (there are three: protein, carbs, fat) that we do NOT need, and the brain will happily burn ketones for fuel. Those of us who follow a ketogenic lifestyle switch our fuel sources back to the way we were born; we run almost entirely on fat. Insulin hormones dip to low levels and we rapidly burn stored fat for fuel. Outside of weight loss, we ketonians experience sustained energy, mental focus, exercise endurance, and a bevy of other health benefits such as disease prevention and treatment.

Maybe, especially at first, and especially if you are used to consuming a lot of carbs daily. It might take some getting used to, but there are some incredible ways to make keto breads, pastries, “pasta” dishes, “rice”, and so much more that you will never miss out on a thing. Something I do during my first consult call with all of my clients is learn more about their favorite foods so that I can make sure they have recipes they will love to eat. It is important to not feel like you are “dieting”, but that you feel full, satisfied, and GOOD about what you are eating. This is how we can create a sustainable lifestyle.

Le Sigh. Where to start? Fat is an “f word” that has been wrongly demonized for way too long. Ever since the rise of low fat and low calorie foods, obesity, Diabetes and heart disease have become a scary epidemic. We’ve removed fat from our diets, but have become fatter and sicker. It’s time to wake up and smell the bacon! Will fat make you fat? Heck to-the NO! UNLESS fat is paired with high levels of carbs. Consuming a burger and fries on the daily is a surefire way to pack on unhealthy pounds. There are certain fats that could certainly make you fat, and/or block your ability to burn fat. Omega-6 oils like corn oil, vegetable oil, soybean oil, safflower oil, and sunflower oil – most of which are found in mayonnaise (even the “natural” kind) – and trans fats are some of the bad fats. A ketogenic way of eating is focused on consuming HEALTHY fats, such as avocado, coconut oil, grass-fed butter, high-quality meats, dairy, seeds and nuts.

The late, great Dr. Atkins advocated for lowering carbohydrate intake, and eating protein and fat to satiety (feeling full). He assumed that people would consume more fat than protein because fat is delicious, but because fat has been demonized for so long, people took his revolutionary diet and made it “low carb, low fat, high protein”. Protein, while an essential macronutrient, when not used will be converted into glucose through a process of gluconeogenesis. This is why eating protein in excess has the potential to halt ketosis; the unused protein turns into glucose, which will raise blood sugar levels. While too much protein can kick you out of ketosis, not consuming enough can lead to muscle loss. We want to lose body fat, not muscle. Your ideal protein intake is dependent on your current health and fitness levels. The general rule of thumb is to multiply your current weight by 0.6 and 1.0 to get the minimum and maximum amount of protein in grams you should consume each day. The minimum amount must be consumed daily to avoid muscle loss.

Ketosis and ketoacidosis are often confused for one another, yet they are completely different. When the body is producing ketone bodies and has transformed from using glucose to using fat for fuel, this is ketosis. We are born in a state of ketosis and remain that way until we are given formula and/or solid food. Breast milk is almost all fat! During any prolonged period without eating, like when we’re sleeping, we enter ketosis. It is literally the most natural and normal metabolic state for our bodies to be in. Ketoacidosis occurs when the body cannot regulate ketone production, causing an accumulation of keto acids which will throw off the pH balance of the blood. Blood becomes acidic which can be a life-threatening metabolic level of toxicity. Type-1 Diabetics who are insulin-dependent are most at risk for developing ketoacidosis (also called diabetic ketoacidosis), though prolonged alcoholism and extreme starvation may also cause this to occur. Diabetic ketoacidosis occurs in under 1% of Type-1 Diabetics annually. If you are a Type-1 Diabetic, alcoholic or have a history of anorexia, please consult with your doctor before attempting a ketogenic lifestyle. Please note that Keto 49 program is not suited for clients who are Type-1 Diabetic, or who are currently alcoholics and/or anorexic.

The keto flu is simply the name for the flu-like symptoms some people experience as their bodies enter ketosis. A better name is “carbohydrate withdrawal”. Don't worry we have easy hacks to ensure that you avoid it as much as possible.

Cholesterol is another demonized word, but we NEED cholesterol to live. Cholesterol is produced in the liver, and the body is so dependent on it for a variety of reasons that the liver makes sure the body always has enough to function. Not only does the liver make sure we have enough cholesterol, it also regulates production so that if we eat more cholesterol, it will produce less. Those of us who follow a ketogenic lifestyle do tend to have higher total cholesterol levels. Here’s why: our production of high density lipoproteins (HDL) increases. HDL transfers cholesterol from the body’s tissues to the liver. It is ESSENTIAL for survival, which is why HDL is the “good” cholesterol. Low density lipoproteins (LDL) is known as the “bad” cholesterol, but that’s only partly true. The body still needs LDL cholesterol (LDL-C) for cholesterol transportation from the liver to the body’s tissues, but high levels of LDL particles (LDL-P) put you at risk for cardiovascular disease. Finally, triglycerides are the form that fat takes as it travels from the body’s tissues and into the bloodstream. Again, this is a normal function of the body, but high triglyceride levels with low HDL levels are a red flag; the body may be insulin resistant, Type-2 diabetic, inflamed, have cardiovascular disease. What causes high triglyceride levels? Lots of carbs and sugar. If you want to truly be schooled in cholesterol’s role in the body, and keto’s role in cholesterol, I highly recommend picking up a copy of “Cholesterol Clarity” by Jimmy Moore.

This is a loaded question, as every person is different and entering this lifestyle at varying levels. Health, fitness level, age, metabolism, hormones – these are just some of the factors involved in weight loss. Those with more weight to lose will likely lose faster, and those with 5 Kgs or less may see it happen more slowly. Keep in mind, though, that a scale only measures your relationship with gravity, not your overall health. Instead of weight loss, the goal should be to change body composition by reducing body fat and maintaining – or building – lean muscle. Many people experience fat weight loss within the first week of adopting a ketogenic lifestyle. While the majority of that weight is water, there is certainly some fat loss as well. Once that initial “whoosh” happens, weight loss can slow to anywhere from 0.5-1 kgs per week, but note that the body will take a few days to heal itself and adjust to a new balance of water and glycogen. As the body heals, it is not uncommon to gain a little bit of water weight, but that will not hold for very long. Since it is most important to focus on body composition, don’t be discouraged if your weight goes up slightly when you are exercising. A fat-adapted body will hold onto muscle while burning fat, and fat weighs more than muscle. If your weight is trending upwards without exercise, or has stalled for more than two weeks, other tactics including macro adjustment, intermittent fasting, fat fasts, or carb-ups may be considered.

Benefits include the following: lower triglycerides, sustained energy without blood glucose spikes, mental clarity, euphoria, lower blood pressure, lower LDLp cholesterol, increased HDL cholesterol, eliminate sugar cravings, weight loss, exercise endurance, Epilepsy, Type-2 Diabetes, some forms of Cancer, Alzheimer’s, leaky gut, thyroid issues and Hashimoto’s, hormone regulation, PCOS/infertility, Osteoporosis, depression/anxiety.

Many women suffer from thyroid dysfunction, and simply taking a synthetic hormone might regulate symptoms, but will not actually heal the thyroid. In fact, when combined with a diet high in carbohydrates, sugar, grains, gluten, dairy and starch, a thyroid medication will barely work at all. A ketogenic lifestyle removes gluten, sugars and processed carbohydrates which reduce inflammation and stimulate the endocrine system. People with thyroid issues should also avoid dairy as it can cause inflammation and is often an allergen. Sometimes eating a very low-carb ketogenic diet can harm the thyroid, which is why it is important to work with a professional who can help you get into ketosis with thyroid-friendly foods. Supplementing with a high-quality iodine and adding seed oils and nuts may also help heal the thyroid.