Keto is Simple

If you let it be......

I know Keto and Intermittent fasting can become confusing, there are so many voices out there who put their own spin on things or over-explain them, arguing about really insignificant parts of the process and generally giving bad advice. It’s time to simplify……

What is the Aim?

To keep insulin as low as possible to unlock your fat stores. When insulin is high, your fat stores can’t be accessed. I can’t stress this enough, it is the key to fat loss.

What is Keto?

Keto can be as simple as not eating carbs. All kinds of keto work, it's up to you to decide which one suits your lifestyle. Keto is great in that it keeps your insulin responses low compared to a standard diet when eating and allows a much faster recovery time.

Insulin Response

Insulin Response
by Macro

Pure Animal Fat is insulin NEUTRAL as it doesn’t raise your insulin levels. Protein raises your insulin a small amount per gram. In comparison, carbohydrates raise your insulin a massive amount which also ensures it takes a long time to return to normal.

Calories

While calories are important in that you don’t want to massively over or under-eat (which will stall fat loss or lower your Basal Metabolic Rate in turn) it’s impossible to accurately track your calories out as your body sheds energy via many different methods, but especially heat. Also, your calories in and calories out AREN’T INDEPENDENT of each other. Up to a point, if you eat more your body burns more, if you eat less your body burns less.

Intermittent Fasting

IF is the ultimate strategy for keeping insulin low. It’s also the recovery time for our body. Provided you’re eating enough in your feasting period, IF should be quite easy. If you’re Diabetic and on insulin, DO NOT ATTEMPT THIS WITHOUT MEDICAL SUPERVISION.

Electrolytes

Keeping your SALT intake up is extremely important, both on keto and when fasting. I always suggest supplementing MAGNESIUM too. Staying hydrated doesn’t only mean drinking water.

Artificial Sweeteners

These raise insulin. Period. Not necessarily blood glucose though. Have them in your eating window but avoid them any other time. If you need something in your morning coffee, try a little salt. It cuts the bitterness of coffee just as well as a sweetener does.

So, to follow a simple plan that works:

  1. Stay under 20g of carbohydrates a day. Lower is better.
  2. Try to eat one or two meals a day, as close together as possible.
  3. Eat your WHOLE DAY’S WORTH OF CALORIES in those meals.
  4. DON’T SNACK.
  5. Fat in coffee is ok. Butter, Ghee, MCT, Cream. Limit it to 1 tablespoon.
  6. Stay hydrated and keep your electrolytes up.

Lastly, don’t get dragged into arguments on technicalities….. Follow this list, be consistent and don’t panic if you stall on the scales, even for months at a time. Your body composition will be changing and you can drop multiple clothing sizes without dropping 1kg.

STAY STRONG, KEEP IT SIMPLE.

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