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Avoid Sugar
Keyto Takeaway: Eating sugar will hinder ketone production and cause fluctuations in blood sugar, leading to many negative affects. Avoid sugar at all costs! Sugar is hidden everywhere – sauces, restaurant foods, fruits, and snacks. Be attentive to finding and avoiding them! Common symptoms of unstable blood sugar can include the following: Mood and/or energy…
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Exercise for Health, not Weight Loss
Keyto Takeaway: Diet is more important than exercise for losing weight. As a rule of thumb, weight loss is generally 75% diet and 25% exercise. Exercise is very important, but do not choose it over diet if your goal is to lose weight. Exercise releases endorphins, which make you happy. Use it to fuel your…
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Don’t Let Your Day-to-Day Weight Bother You
Keyto Takeaway: Focus on your Keyto Level, not your weight. Humans are 2/3 water. Based on current water levels, our weight can fluctuate up and down by 4 lbs almost at random. Don’t pride yourself on your daily weight. Focus on your Keyto Level and let that lead you to your goal!
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You Need More Salt on Keyto
Keyto Takeaway: Eat more salt on Keyto to feel better and avoid side effects When the human body adapts to a low carb diet, the kidneys fundamentally change how they handle sodium. Removing most carbs from your diet causes the kidneys to aggressively secrete sodium, causing your sodium levels to plummet. Increase sodium without fear.…
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Olive Oil is Fantastic
Keyto Takeaway: Olive oil, enriched in healthy mono-unsaturated fats, is one of the best sources of fat for your body to use. Add to salad dressings and use as cooking oil to power up your Keyto Level!
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Low Carb does not mean Zero Carb
Keyto Takeaway: You don’t have to eat no carbs at all! Your Keyto Level will help you learn how many carbs your body can process at the different stages of nutritional ketosis. At the beginning, try to keep it under 30 grams per day to jumpstart into ketosis. After that though, you can fall anywhere…
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Maintain your Weight by Continuing to Eat Fat
Keyto Takeaway: Maintain your weight with fat. There is no option for weight maintenance that is both low in carbohydrate AND fat. Your energy has to come from somewhere. For people with carbohydrate intolerance, their best (and safest) long-term energy source is fat.
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Exercise Is Great, But Not Required When Starting
Keyto Takeaway: Don’t worry about exercise when starting the program. When starting a low carb diet, studies show it takes about 2 weeks for your body to adapt. Thus, it makes sense to give yourself those 2 weeks before starting or increasing your exercise regime! One change at a time.
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Eat a Moderate Amount of Protein, But Not Too Much
Keyto Takeaway: Eating too much protein is a common mistake on Keyto. If you are wondering why your Keyto Level isn’t high enough, it could be because you are eating too much protein. Carbs are the most obvious cause for lowering your Keyto Level, but too much protein can cause it as well. Increasing protein…
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Less Carbs = Less Calories
Keyto Takeaway: By limiting carbs, you will naturally eat less A study by Dr. Guenther Boden found that overweight subjects reduced calorie intake from 3100 to 2100 calories when simply told to limit carbohydrate intake, with no increase in hunger. Protein and fat intake remained constant, with the “missing carbs” accounting for the 1000 less…
