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
  • Cancer/Tumors/Cysts/Abnormal Growths
  • Epilepsy
  • Polycystic Ovarian Syndrome (PCOS)
  • Infertility
  • Hormone Imbalance
  • 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.
  • 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
  • Artificial Sweeteners
  • 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
  • Paul's Expanded Thoughts & Suggestions
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