Have you ever wondered about what keto is?

Coach RJ gives the full breakdown along with a simplified guideline on how to get into keto.

What is Ketosis?

It's when your body is forced to use your fat storage as an energy source because you have limited your carbs to under 50 grams per day.

How long does it take to get into keto?

For someone that is already eating less than 50 grams a day, it could take 2-3 days.

Someone that primarily lived off carbs will take longer to adapt.

What are the first signs of ketosis?

Short term fatigue

Short term energy drop for workouts

Keto breath - metallic taste in the mouth and a smell similar to nail polish remover. (this isn’t permanent)

What should I expect longer term?

Increased mental focus & energy

Ketones measured with keto sticks through urine.

Weight loss

Warm body due to the fat metabolism

What are the macros for keto?

50-60% Fats, 20-30% protein & 5-10% Carbs

What carbs can I eat on keto?

Ideally your only source of carbs are coming naturally with your fats and protein, but also from nutritious, low glycemic, vegetables.

Asparagus, broccoli, cabbage, mushrooms, cucumbers, egg plant, cauliflower, spinach and kale

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