My Top 3 Summer Keto Diet Tips:
If you are like me, I just love summer and now we are right in the middle of it. Many of us also want to be thinner especially in the summer so we don’t get as hot and look great in shorts, dresses, and swimming suits.
Summer is also a major time for dieting and I know because I was probably on a diet every summer for like 20 years and it was usually a frustrating experience. Finding Keto was really an amazing thing and now it is all the rage.
The Ketogenic Diet is so popular right now it seems like a fad but I believe it is here to stay if you really approach it in a way that our body’s can more relate to.
If you have been doing the Keto diet for any amount of time you may have experienced how amazing it is and then how it can shift and seem like it is not working any longer.
Here are 3 great tips that will help you keep your Keto diet working better!! If you are not doing Keto, these tips are still very helpful in weight loss also.
Tip #1: Protein:
Eating a Ketogenic diet does not mean you can have unlimited protein intake. In fact, it seems like when newcomers are looking for snacks to eat, often protein is what they find like cheese, jerky, protein bars, protein shakes, and eggs.
If we are eating protein or meat at each meal and then using the above for snacks we can easily over consume protein. Over consuming protein is going to push us back on our Keto results in a big way. Excess protein can easily be converted into sugar by the liver (gluconeogenesis). Then we get kicked out of ketosis. If you are noticing that you are having a hard time getting into or staying in ketosis, check your protein grams.
A good rule to use to calculate your protein consumption is to consume 1 gram of protein per each kilogram of weight. So to convert pounds to kilograms divide your weight in lbs by 2.2. An example is if you weight 150 lbs then 150/2.2=68. So consume 68 or so grams protein PER day in divided meals.
Another reason I like to avoid excess protein is that high protein consumption has been linked to increased risk of some types of cancers. Yikes!
Of course, if you exercise a lot or are an athlete, your protein requirements may be higher and adjust accordingly. Consuming 1.6 grams protein per Kg of weight may be more fitting for an athlete or someone who exercises heavily.
Tip #2: Sleep and Stress
I know we have heard this over and over, but two areas of our lives either individually or compounded together can super increase the inflammation in our bodies. This is the same inflammation that keeps us from losing weight and creating disease in our bodies.
Excess stress raises our cortisol levels for extended periods of time. Lack of good quality sleep can do the same thing. Both together are even worse asour bodies go into a more fight or flight response and the adrenal glands that produce cortisol get over worked. This can also cause the adrenal glands to release cortisol at the wrong time of day. This rise in cortisol causes other hormones to get out of balance including estrogen, progesterone, testosterone, and thyroid. It can also raise blood sugar levels and cause the body to store body fat.
So, how can you improve your sleep? Here are some tips:
1-Making sure you are creating enough time to get good sleep. Aim for 6.5 to 8 hours per night. Chronic sleep deprivation of less than 6 hours for most people can be inflammatory.
2-Helpful supplementsinclude melatonin, L-Theanine, Relora, Magnesium Glycinate or malate, GABA.
3-Do not eat right before bed. Make sure you eat dinner 2-3 hours before bedtime. This will improve your sleep as you are giving yourself the proper time to digest your food. Food and alcohol right before bed can really keep your body from getting the really good deep sleep that you need to feel rested.
4-Block Blue Light:Here is one of the biggest and newest ways to dramatically improve your sleep: Block the blue light that is emitted from your electronics at night. Your computers, tablets, and cell phones emit a blue light that tells your pineal gland that it is still daylight therefore reducing your body’s innate ability to know when to start producing melatonin for sleep. Either shut down your electronic devices a couple of hours before bed or invest in some blue blocking glasses like SwanWickSleep.com.
If you are anything like me, I used to think that I handled stress really well and that it was no big deal.
This was really wrong thinking on my part. Not addressing what I could to help deal with stress was increasing my inflammation big time and I was starting so see things like major hormone imbalances, mood swings, depression, weight gain, lack of focus at work, and I looked like I hadn’t had a good night sleep in a year.
Life is really short when you think about it. Becoming curious about the stress in your life and asking yourself key questions like:
1-How much stress am I under?
2-What can I do to better prepare for my day to reduce my stress?
3-What adjustments can I make at work or home to help reduce stress?
4-What supplements can I take to help reduce stress impact on my body?
5-Am I exercising too much or not enough?
6-Can I incorporate meditation, yoga, or breathing exercises to help my body recover?
7-Do I have an addiction to stress and if so, what steps can I take to break the pattern?
Using these questions as a guide to get curious about the stress in your life can really help you become aware of what you have possibly not been addressing.
Once you do some identification it will make working to reduce the stress much easier and you can start making a plan to make the necessary changes to help yourself take care of what needs attention. Sometimes supplementation is great. I love Ashwaganda, Magnesium, Vitamin B Complex, and L-Theanine. These can really help while you are working to get this whole issue under control.
Tip #3: MCT Oil:
MCT oil is derived from coconut oil and is concentrated in 100% medium chain triglyceride fats. These fats are superior to coconut oil for use in the Keto Diet. Consuming MCT oils helps your body produce ketones easier and faster without the use of those expensive exogenous ketone products.
Another added benefit of consuming MCT oils is being able to eat less overall fat in your diet and still helping your produce plenty of ketone for energy. For some of us on Keto, eating high amounts of fat is just really hard to do or get used to. Our goal is to allow our own bodies to naturally produce ketones so that real fat loss and reduced inflammation can occur.
When we produce sufficient amounts of ketone we more effectively reduce the hunger hormone, ghrelin and therefore don’t feel hungry between meals and we really start to burn body fat.
My favorite MCT oil is BulletProof brand Brain Octane. MCT oils contain a variety of medium chain triglycerides and the Brain Octane is purely the MCT known as C8. It is the best at helping your body make ketones quickly for energy and helping you get into ketosis much easier as well.
Add MCT oils to coffee, smoothies, soups, on salads, or veggies. It has no flavor so it will not change the way your food tastes.
When starting to incorporate MCT’s if you have never used them before, start slow with only about a teaspoon at a time. Eventually over some days you can increase to a tablespoon at a time. Eating too much too soon can cause diarrhea.
If you need help sorting our your Keto Diet, please contact me at: