WHAT IS KETOSIS, how do I get in it?
We’ve gotten lots of question on what Ketosis actually is and how it works. We wanted to explain in some detail so you can understand why you limit carbs or take them out for a day or two then bring them back in. While your body is in ketosis, you effectively use fat as your source of fuel. Sounds good to us. In general, but remember everybody is different, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day. For most people to reach that state of ketosis the amount of net carbs is about 20-50 grams per day. We’ll explain net carbs below. We started you off with 20 net carbs or lower your first two weeks to guarantee we got you into ketosis. We are now slowly adjusting it to see how you feel and to incorporate real life choices.
How to find your ideal net carbs intake per day:
- Low to high method
Start from a low level of net carbs to ensure you quickly enter ketosis (<20 grams of net carbs per day). This is what we did for the first two weeks of the program. When you detect ketosis (either by using the saliva strips or your mouth feels dry), start adding net carbs (about 5-10 grams each week. This is what we are doing in week three) until you detect a very low-level or no ketones. This is usually the most reliable and quickest way to discover your net carbs limit. If 50 net carbs a day is moderate ketosis and you are comfortable there then that’s your goal per day
If you fall out of ketosis don’t worry just limit your carbs back by 5-10 grams and check again in 2-3 days, for some it’s easier to deplete the glycogen (sugar) stored in your blood. When you have that cheat it’s very important to limit those carbs back to 20-40 net carbs again for 2-3 days to get right back into ketosis. Remember, ketosis is a favorable condition letting your body use fat for fuel but don’t worry you can lose weight even without being in ketosis. Diets high in good fat, adequate in protein and low in carbohydrates is naturally going to help you lose weight, inflammation and disease. The type of foods we suggest help you feel full and therefore you eat less and help you lose weight.
A great tool to see how many net carbs you are have per day is the app MyFitnessPal. There is a portion on the app that breaks down your nutrition value for each day. You may think your net carbs are low because you are not eating the obvious carbs but they are in foods like starchy veggies, beans, yogurts, etc.
What is a NET carb? The net is the amount of total carbs minus the amount of fiber = your net carbs, which is why veggies, sprouted bread, sweet potatoes and quinoa are good choices. They are all high in fiber. You will notice when using this app to trust those UNLIMITED servings of veggies or that big bowl of cauliflower rice that are so low in carbs and calories. This app will also make you realize the “healthy chips” “rice cracker” proceed organic products need to be used in moderation, they become empty calories and unnecessary carbs if overdone. Remember our goal is real food and real life.