{"id":37675,"date":"2018-01-24T21:52:16","date_gmt":"2018-01-24T21:52:16","guid":{"rendered":"https:\/\/cronometer.com\/blog\/?p=37675"},"modified":"2024-06-27T17:48:56","modified_gmt":"2024-06-28T00:48:56","slug":"new-year-new-goals-new-diet-best-easiest-way-go-keto","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/new-year-new-goals-new-diet-best-easiest-way-go-keto\/","title":{"rendered":"The Best Way To Transition To A Keto Diet"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"37675\" class=\"elementor elementor-37675\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6dae1aa4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6dae1aa4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1b2b9c7d\" data-id=\"1b2b9c7d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-82ffc9d elementor-widget elementor-widget-heading\" data-id=\"82ffc9d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">guest post by ben sit, sports dietitian<\/h6>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b1331c6 elementor-widget elementor-widget-text-editor\" data-id=\"b1331c6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Let me start this post by saying this: Ok, I get it; You\u2019re fed up and you want some permanent change and to hit your weight loss goals this year.\u00a0 You\u2019re frantically scouring the internet for the best way to do this but there\u2019s something different this year.\u00a0<\/p><p>There\u2019s less noise and in your search, you\u2019ve probably come across the Ketogenic diet.\u00a0 It caught your attention, you\u2019ve read some posts and now you\u2019re considering it, here\u2019s what you need to know to get started in the best way possible.<\/p><p>\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3f1529 elementor-widget elementor-widget-heading\" data-id=\"c3f1529\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why Keto?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7878e53 elementor-widget elementor-widget-text-editor\" data-id=\"7878e53\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>The Ketogenic diet is a diet extremely low in carbohydrates and protein with a high fat intake (typically under 100g of carbohydrates\/ day) to get the body to use fat as the primary fuel source.<\/p><p>By converting fats in the liver, ketones can be used for energy instead of the body\u2019s preferred fuel source, glucose (which comes from carbohydrates).\u00a0 Once the body has adapted to using Ketones as the primary fuel source then the state of Ketosis is achieved.<\/p><p>This is a natural body process in response to periods of carbohydrate starvation.\u00a0 This is where the health benefits begin, with a small list of potential benefits below:<\/p><ul><li>Weight loss<\/li><li>Blood Sugar control<\/li><li>Mental focus and function<\/li><li>Controlled appetite<\/li><li>Consistent energy levels throughout the day<\/li><li>Improved Cholesterol and Blood Pressure<\/li><li>Increased Insulin Sensitivity<\/li><li>Possibly reduced Acne<\/li><\/ul><p>\u00a0<\/p><p>Now there are tons of articles highlighting the many proven and yet to be proven benefits of this diet which can make it very appealing.\u00a0 There are other posts that highlight the side effects but here are the three strategies I use to help my clients and athletes adapt this diet to prevent and minimize those pesky side effects.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5290e7e elementor-widget elementor-widget-heading\" data-id=\"5290e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Go Slow<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c62d92 elementor-widget elementor-widget-text-editor\" data-id=\"5c62d92\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Cutting out carbs sounds easy enough but there\u2019s a lot more to consider.\u00a0 You\u2019re not just cutting out carbs, you need to know which foods have carbs and where they\u2019re hiding because at 100g of carbs per day you\u2019ve got to make some tough decisions! I always advise people to start slowly cutting down, which also helps minimize and prevent those nasty side effects.<\/p><p>Start by cutting out carbohydrates at one meal per day and keep that going for two weeks.\u00a0 Two weeks over? That wasn\u2019t so hard! Now take the most obvious carbohydrates (eg. breads, pastas, rice, quinoa, etc) in your diet and cut them down by half at the remaining meals and keep that going for two weeks.\u00a0<\/p><p>This is where things get harder because you\u2019ll have to look for the hidden carbs in your diet like sugars in condiments, sauces and dressings, high starch vegetables and even in some vitamins that you may be taking!<\/p><p>At this point it would be a good idea to use a tracking app like Cronometer or work with a Keto-experienced Dietitian to make sure you\u2019re meeting your nutritional needs! Finally, remove the last remaining carbohydrate serving from your daily intake.<\/p><p>This slower approach won\u2019t shock your body as much as a rapid elimination of carbohydrates and will help you avoid weight loss plateaus! It also helps with the next point\u2026<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-06e7fa2 elementor-widget elementor-widget-heading\" data-id=\"06e7fa2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">It's Ok To Make Mistakes<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc0b64f elementor-widget elementor-widget-text-editor\" data-id=\"bc0b64f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>We\u2019re human and we make mistakes.\u00a0 We tend to accept that idea for every aspect of our lives except for eating and sometimes that unrealistic expectation is what makes our goals impossible to achieve.\u00a0 Plus, we forget that we can learn the most from our own mistakes, just as long as you\u2019re willing to re-evaluate and learn! Embrace your mistakes and rethink the word \u2018fail\u2019 because to me and my clients: F.A.I.L. = First Attempt In Learning!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-21e82f1 elementor-widget elementor-widget-heading\" data-id=\"21e82f1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Goal Flexibility<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10724ab elementor-widget elementor-widget-text-editor\" data-id=\"10724ab\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Most people are using Keto for weight loss and that\u2019s more than ok! However, there are many pitfalls in weight loss goals; usually because there is no clearly defined goal or goal alternative! Instead of saying \u201cI\u2019m going to lose 50lbs from keto this year\u201d why not try \u201cI\u2019m either going to lose 50lbs from Keto or drop 3 pant\/ dress sizes this year\u201d<\/p><p>Weight loss is extremely complicated and when we say weight loss, we\u2019re really saying \u201cfat loss\u201d because we want to keep our muscles nice and strong.\u00a0 Muscles weigh much more than fat does, so you\u2019re really looking to do is keep your muscles and burn that fat, which means that your goal weight might not match up to your goal size! But if you dropped 5 pant\/ dress sizes without being hungry and still had 5lbs from your weight goal, would you really care?<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42f4d3c elementor-widget elementor-widget-heading\" data-id=\"42f4d3c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Using Cronometer On A Keto Diet<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b26983 elementor-widget elementor-widget-text-editor\" data-id=\"1b26983\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Cronometer has plenty of settings to help you navigate your ketogenic diet. <a href=\"https:\/\/cronometer.com\/blog\/keto-diet\/\">Click here<\/a> to learn how to leverage them.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63463fa elementor-widget elementor-widget-heading\" data-id=\"63463fa\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">In Conclusion<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f9bd684 elementor-widget elementor-widget-text-editor\" data-id=\"f9bd684\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>So take it slow, be kind to yourself and have some goal flexibility.\u00a0<\/p><p>Keto can help you reach your goals and there are so many other exciting health benefits!\u00a0 Thanks for reading my very first post on the Ketogenic Diet.\u00a0<\/p><p>Health and Happiness,<\/p><p>Ben<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>guest post by ben sit, sports dietitian Let me start this post by saying this: Ok, I get it; You\u2019re fed up and you want some permanent change and to hit your weight loss goals this year.\u00a0 You\u2019re frantically scouring the internet for the best way to do this but there\u2019s something different this year.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":52760,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[7],"tags":[],"class_list":["post-37675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.3 (Yoast SEO v23.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Way To Transition To A Keto Diet<\/title>\n<meta name=\"description\" content=\"Why to Keto and how to do it. 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