Welcome to the First Edition of Keto Tips and Tricks, featuring Macros and overcoming Keto Flu Symptoms. First, if you are trying to get into Ketosis, I suggest tracking Macros with an app like "My Fitness Pal" or "Carb Manager". These apps allow you to set your Macros to your target goal and track your food, drink and exercise. This will help you understand how food, drink and exercise effect your Ketosis goals.
What are Macros?
Macro is short for macro-nutrient and can be broken down into three categories of nutrients that fuel your body, aka energy. The three macros to be aware of to help get your body into Ketosis are: protein, carbohydrates and fats. When you are counting your macros, you are counting the grams of proteins, carbs or fat that you're body consumes.
Setting Your Macros:
Set your macros to reach your goals.
When helping beginners get into Ketosis for the first time, I suggest setting your Macros for Full Keto;
Fats: 75%
Proteins: 20%
Carbohydrates: 5%
*you can adjust your target Macros depending on your personal Keto Journey.
KETO FLU SYMPTOMS
Always listen to your body and check out the graphic to the right for tips to support your body through Keto Flu Symptoms. These symptoms often pass once your body adjusts to Ketosis.
*Always drink half your body weight in water and I highly suggest adding electrolytes to your daily intake (I use Young Living's Vitality Drops +Electrolytes a few times a day. You can buy them here).
Tracking Macros in APP
Track what you are consuming in your app of choice ("Carb Manager" & "My Fitness Pal" are popular choices). You can set your target Macro Goals in your personal profile. If you are struggling at getting yourself into Ketosis, check your
Fat/Protein/Carbohydrate Ratio. Often times, your protein is too high in relationship to your fat consumption. If you need more fat in your day, try "Fat Bombs" and/or "Rocket Fuel Lattes". A few more of my favorite "added Fats" are: Avocado, Coconut Oil, Olive Oil, Organic Butter, Ghee, Mayonnaise, Avocado Mayo and Full Fat Salad Dressings! Friends, Fats are the answer to Ketosis and you can not be afraid of Fats if Ketosis is your Goal. *Stay tuned for my version of "Fat Bomb" and "Rocket Fuel Latte" Recipes Coming Soon, message me if you can't wait.
Message Me
I have so many tips I can share to help you hit Ketosis. If you have questions or want to work closely with an accountability partner, please send me a direct message via Instagram @lifestyle_designed_now or post a comment here on the blog. If email is your jam... shoot me an email @ashley.yl.lifestyle@gmail.com
*For more Tips, Tricks and Recipes on all things Ketosis, subscribe to the Blog here.
Life is too Short. Eat the Fat, Use the Oils and Design a Life you Love!
xo,
Ashley
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