Ketosis is one of the many nutrition strategies we use here at Body Buddies.
PROS of Ketosis
Experience very little hunger
Burn fat for fuel more consistently
Improve blood lipids
Experience minimal muscle tissue loss
CONS of Ketosis
Experience very little hunger (can undereat a nd minimize metabolism)
Burn fat for fuel more consistently (shouldn't do as much high intensity exercise until well adapted)
Bingeing on carbs will result in massive fat gain as your body becomes less glucose adapted. Carbs should be brought back into the diet slowly and strategically.
Miss out on lots of social events--less social flexibility--need to pack and prepare a LOT more as there is no metabolic flexibility for carbs.
Kristy Jo recommends Keto for. . .
Individuals who have more than 60 lb. to lose but are not dealing with Emotional Eating tendencies
All Auto Immune Conditions
Polycystic Ovarian Syndrome (PCOS)
Those Who Can't Eat more than 2 meals/day
Kristy Jo's Greatest Caution:
Though Keto has gained in popularity and is currently very trendy, it is NOT for everyone and certainly not all the time. PLEASE listen to all 6 of the podcast episodes below before beginning a Keto diet.
Commit to Keto for 2-4 months for best results
Know that your body will be more carbohydrate sensitive, so plan to add them back in SLOWLY to avoid adverse reactions
Ketosis is not recommended for those working to overcome Binge Eating. Please do my course: Binge Bye Bye before attempting Keto.
Ketosis is a different form of eating, but does not always guarantee fat loss. If you wish to lose body fat, you still need to be in a caloric deficit. Review my podcast episode "Healthy Caloric Deficits."
Ketosis is not for individuals with Type 1 or Type 2 Diabetes, or women who are breastfeeding.
Most of my clients who have done Keto do it for 2-4 months, then we bring them into a Low Carb High Fat (PVF lifestyle) with strategic indulgences of carbs, floating carbs (fruit or 1 serving complex carb every day or every few days) per Moderator or Abstainer strategies.
YES, I recommend Exogenous Ketones. While this doesn't automatically put you in fat loss (like it's marketed--ugh), it WILL help your brain functionn optimally while you're working on nutritionally and physically eliminating glycogen stores through your nutrition compliance. Drink 1-2x/day for the best benefit in 12 oz. water (one scoop of Kegenix Prime is what I do and I'm NOT in Keto, that's how powerfully awesome it is!). Use my code "bodbuds" to save 10% on your order--click the photo below to check out their site.
POWER FOODS LIFESTYLE KETOSIS STRATEGY EDUCATION CENTER
The Science and Why Ketosis Works Quickly
What Makes Ketosis Different From Carb Cycling
Health Benefits of Ketosis
& Who Its For
Ketosis As A Lifestyle vs. Short-Term Approach For Progress
Wiggle Room of Carbs Once Keto Adapted
Getting Keto-Adapted and the Process
Different Styles of Ketosis
How to come out of Ketosis
What to do about moodiness in the Adaptation period?
Is Ketosis a Lifestyle for YOU?
Differences between Indulgence Meals and Re-Feeds
Re-feed Timing for Athletes
Higher Carb Veggies
Exchanges in Keto
The Power Foods Lifestyle Lingo for Keto
Keto and feeling you're in "Food Prison"
Mindset, Mindset, Mindset
Staple Food Lists for Keto
Does Ketosis Impact Menstruation?
Does Ketosis Impact Recovery from Exercise?
Keto and Catabolic Effects of Muscle Loss/Gains
Keto and Contest Prep
Keto and Endurance Athletes
Keto and Aerobic vs. Anaerobic Exercise
Keto and the Approach for Life-long Health
Summary of Parts 1-5 and Introducing further discussion