Mango Publishers - My Keto Journal: A Daily Food and Exercise Tracker to Help You Master Your Low-Carb, High-Fat, Ketogenic Diet

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Medical resources: Diet Review: Ketogenic Diet for Weight Loss. The Nutrition Source. May 07, 2018. Accessed November 2018. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketog enic-diet/

My Keto Journal: A Daily Food and Exercise Tracker to Help You Master Your Low-Carb, High-Fat, Ketogenic Di et

This book is not intended as an alternative or replacement to the medical advice of the readers physicians. The reader should consult their doctor in all matters relating to their health prior to adjusting t heir diet.

Library of Congress Cataloging

ISBN: (print) 978-1-64250-027-1 (ebook) 978-1-6 4250-028-8

Library of Congress Control Number: Has ben ap plied for.

BISAC category code: SELF-HELP / Journaling HEALTH & FITNESS / Exercise

HEALTH & FITNESS / Diet & Nutrition / W eight Loss

Printed in the United States of America

ketogenesis

[kee-toh- j en - uh -sis]

noun Medici ne/Medical

the production of ketone bodies in the body, based on the idea of increasing fat consumption and adequate protein, while lowering carbohydrates and enabling the body to consume fats as fuel rather than carb ohydrates.

Before We Get Started

It is important to understand the science behind the method. When carbohydrates are consumed, our body transforms them into glucose. This is used to energize the body. But how you ask? As our glucose levels are increased, our pancreas will secrete insulin. Basically, this insulin is responsible for sending the glucose into our cells which then act as energy to help our body function.

Seems simple enough Except that using carbohydrates as the main form of fuel for our bodies comes with health risks that vary from person t o person.

But what if we did not feed our body glucose? When we limit the amount of carbohydrates that our body takes in, then our bodies will begin to convert other foods into fuel. This process is known as ketosis.

Think of ketosis as a switch that we can turn on and off in our bodies. It is managed by the foods w e consume.

When used intelligently, this health practice can be incredibly beneficial in managing weight and energy levels. That is because, if we are not providing our bodies with carbohydrates, then our pancreas will create another hormone known as glucagon. Glucagon can then start to interact with our bodies by taking energy out of the stored fat we have by releasing it into our bl oodstream.

The Keto Flu

When you shock your body into a new eating regimen, you can expect it to respond in many different ways. While managing your weight and overall health is the main goal of introducing a ketogenic diet, there are other effects that mig ht pop up.

During the first few days of shifting from a carbohydrate-fueled diet to keto-diet, it is normal for your body to feel confused, weak, and uncomfortable. Things like mental fog, fatigue, and anxiety are probable.

That does not mean that everyone will feel these, nor does it mean that you should not check with your doctor before starting a keto diet.

Keto by the Numbers

It will vary between person to person, but a good rule of thumb is:

Keto: 70% Fat, 25% Protei n, 5% Carb

When transitioning in and out of keto, you can look to manage your macros accordingly. Again, it will vary from person to person, but a starting point can be near or at thes e numbers:

Starting or ending: 40% Fat, 55% Protei n, 5% Carb

Some individuals see better results with a keto cycle while others prefer to stay on it exclusively. The secret is to find what works best for you as you work towards improving you r health.

My Keto Kitchen

The big secret here is to lower your carbs and sugars and to eat foods that are higher in fat and protein. You want to stock your fridge and pantry with red meat, eggs, fish, chicken, vegetables, and natural fats like butter or olive oil. If in doubt, aim to eat foods that have less than 5% carbs.

Avoid sugar and starch at all costs. That means no to the 4 Cs: cake, chocolate, cookies and candy. Other key items to avoid include fruit juices, sports drinks, sodas, and vitaminized waters. Read labels, as healthy foods like whole grain cereals and protein bars might be covered in unwant ed sugars.

With an expanding market, keto-specific replacements are becoming more and more common. Keto breads, pastas, and rice now exist, allowing for an easier transition. But as always, remember to read the nutrition facts. You want there to be shorter ingredient lists and ideally very few, if any, process ed foods.

My Keto Goals

List the goals you want to achieve every day as you embark on this new journey.

Eat keto, cleaner and healthier

Exercise

L ove myself

Fill in or circle the heart around each day that you achieve y our goals.

Lets Get Moving!
measurements

Lets Get Moving!