#40 Keto Basics with Tracee

In this episode, Tracee goes back to basics.

You will learn 12 simple steps to get into ketosis simply and easily.

SHOW NOTES:

• Today’s show is about getting back to the basics
• I’m getting a lot of messages these days just about basic questions about Keto.
• So I thought I will create this episode really short simple steps, so that you can share this with your friends and help them and help the follow Keto lifestyle
• That way, they can have their basic questions answered
  
• Step one on Ketogenic diet is basically just getting started.
• So you have two choices, you can either rip off the band aid, calculate your macros and just dive straight or you can baby steps
• So a best way to start is to try to calculate your carbohydrate grams that you are already eating in a day. So you want to do a tracking day, so just go back and say, yesterday okay how many carbs do it yesterday and if you don’t know how to do that go ahead and go on my fitness pal and you can just forget all your foods for the day and it will show you your carbohydrate count
• So i’m going to guess and say maybe it was about 400 grams, so if you ate 400 grams yesterday and today and you want to start baby stepping your way into Keto, what I would advice is to cut that number in half and only eat 200 grams of carbs for a few days
• Our goal is to get you down about 20 or 25 grams of carbs a day
• Option 2 is you’re going to rip off the Band-Aid, dive into the pool and get started
• Step one: You have to calculate your macros
• Macros are fat, protein and carbohydrates
• Micros are vitamins, minerals and other micronutrients  
• To calculate you macros, you need to find a Keto calculator
• I have one on my blog. It’s highenergygirl.com/ketocalculator
• So you plug in your height, age and gender, and there will be a little formula that would come up with a Keto macronutrient ratio recommendation
• One of the question I get frequently is what is the difference between total carbs and net carbs
• Total carbs are the total amount of carbs in a food
• The net carbs are you take that total carbs number, you deduct the fiber and sugar alcohols
• You just have to see what works for your body
• I like to count my net carbs because I love my vegetables
• You want to be careful, because sometimes people are also sensitive to the fiber found like in a quest bar, so you want to see how your body response
• Step number 2 is to download myfitness pal app on your phone and computer
• Think about how many time a day do you normally eat
• We want to make this transition easy for you
• Say you are eating 5 time a day, what I recommend doing is taking that protein macro that you calculated ins Step 1 and divide it in a number of time you are currently eating per day
• What you are going to do is divide up your fat and carbs per meal and keep your meals very simple
• Food quality really does matter
• I have this little Keto cheat sheet that you can get
• You can go to bit.ly/ketocheatsheet
• When you pick you salad dressing, don’t pick anything with soybean oil or canola oil
• Those are very high inflammatory seeds oil and we don’t like inflammation in our body
• I always do the avocado oil or the extra virgin olive oil – you can use these as salad dressing
• Tip number 3 is you want to do flavor in your food
• And my favorite to do that is with fat burning spices
• I love putting cinnamon in my coffee in the morning, but it also feed you gut micro biome. It’s really healthy for your gut
• Later on the day when I am actually eating, I will add spices on my food such as cayenne, cumin, turmeric, chili powder, pepper, coriander or ginger
• Step number 4 is drink water
• Minimum amount of water is half an ounce per pound of bodyweight
• I always recommend of drinking a gallon a day, because you will lose a lot of water on Keto
• So I always say that drink a litter by 9:00 AM another by 12:00 PM, another by 3:00 PM, and another by 6:00 PM
• I highly recommend finishing your water by 6:00 PM
• I also recommend to drink 16 ounce glass of water as soon as you wake up in the morning
• Because your body is dumping water, you’re going to be dumping electrolytes
• And a lot of people will be getting Keto flu where they feel like they are hit by a truck because your body is adjusting with this new lifestyle
• Step number 6 is getting electrolytes
• So you need to get your electrolytes
• What are electrolytes? They are sodium, potassium, magnesium and calcium
• And the thing that you really need to replace here is your sodium, potassium and magnesium
• Recommended amount:
  Sodium is between 5 and 7 thousand milligrams
  Potassium is a thousand to 35 hundred milligrams
  Magnesium is 300 to 500 milligrams
  
• We also want to make sure that you test your Ketones
• I never tested ketones on my urines
• I started testing with blood and that is the best way to test Ketones
• There is also a breath meters where you can test your breath
• Another you can also to is to test your blood glucose. The lower your blood glucose, the higher your ketones should be
• Step number 7 is exercise
  
• You don’t have to exercise to have success on Keto, but you’re going to want to exercise because that is the step to aging younger
• And that is what I am all about
• At 52 years old, I am in better shape, stronger than I have ever been and my whole focus in my life and helping other is on aging younger
• My favorite form of exercise is lifting heavy weights and get stronger
• My second favorite form of exercise is high intensity interval training, and I find to do that on my bootcamp classes
• Low intensity steady state is number three, and you can see somebody sitting on he spin bike and doing the same thing the entire time and a lot people call that fat burning zone
• When you are on Keto, you should always pretty much be on the fat burning zone because that’s all you have to burn since you do not have carbs and glucose to burn
• My problem with steady state is that, you’re only burning the calories during that workout
• I love how weights reshape your body and they make your muscles look different
• They also boost your metabolism, because the more muscles you have in your body, the higher your metabolic rate will be everyday- even sleeping
• Step number 8 is intermittent fasting
• I do not recommend starting intermittent fasting until you get the hang of Keto
• Say you are in week 3 of your Keto journey and what I recommend doing is not eating breakfast right away
• Listen to your body and allow your body to decide when it literally needs breakfast
• So you want to be your eating be about 8 hours or less
• You just have to play with it and see what works for your body
• There is no right or wrong way
• Another way that people fast is have a high calorie day and a low calorie day
• Another popular thing that people are doing is eating 1 meal day
• Step number 9 is you want to test for food sensitivities
• Essentially, food sensitivities most common are gluten, soy, dairy, corn, eggs, artificial sweeteners, nuts
• You can do a food sensitivity test or an elimination diet
• For Keto folks, it would be dairy, eggs, nuts – things like that
• The other thing you can do is do a food test
• I test my client with blood test. You can check the details on my blog – highenergygirl.com/foodtest
• And we will discuss your results and make plans
• Step number 10 is to take before pictures and measurements, because a lot of people rely on the scale and the scale does not differentiate between fat pounds and muscle pounds, lean tissue and fat tissue
• What do you care about? Is it how you look or the number on the scale?
• You might not be losing pounds, but you might be losing inches and that is super important
• You want to record everything on a journal
• The other thing is self care
• We need to take good care of our body and love ourselves to health
• We put everybody before us and we definitely need to take care of us and enjoy self care regularly
• It is good to do something small everyday for self care, but just something to nourish our soul
• Last is accountability
• You want to Keto with a friend or join my little private Facebook group. It’s called Be Well, Be Keto and it is just something for the podcast listeners
• My goal is to help people and make difference in the world
• We just really need to seize the day
• We have to appreciate each and everyday how we are so blessed
• “Yesterday is history, tomorrow is a mystery. Today is a gift and that’s why we call it a present”
• Live your best life today
• My life vision is creating a tribe of passionate women that wants to go out and change the world, one person at a time.

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