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KETO 101

Understand The Method andWhy you Lose Weight So Fast?

Kaba

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Thank you for your interest in my book! For once in my life, I have finally been able to finishsomething that I am truly proud of. I have always beenan under achiever and now I can honestly say that I haveachieved something that I am excited to share with theworld.

My main goal with this book is to impact the world in apositive way! I strongly believe that within this book, Ican help others around the world by providinginformation that can potentially change their life.Showing people how simple it really is to lose weightsafely is my small way of sharing and impacting the worldin a positive way step by step.


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Table of Contents Keto in a Nutshell

The Basics of the Ketogenic Diet

Entering Ketosis

Random example of a ketogenic meal plan

Fiber will be your best friend under Keto

How to tell when you are under ketosis The Effects ofInitiationGlycogen Refeed

Keto FAQ


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IMPORTANT NOTE TO READERS The information contained in this book is for youreducation. It is not intended to diagnose, treat, or cureany medical condition or dispense medical advice. Ifyou decide to follow my plan, you should seek adviceand counsel of licensed health professional and thenuse your own judgment. It is important to obtainproper medical advice before you make any decisionsabout nutrition, diet, supplements, or other health- --related issues that are discussed in this book. Neitherthe author nor publisher is qualified to providemedical, financial, or psychological advice or services.The reader should consult an appropriate healthcareprofessional before heeding any of the advice given inthis book.


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KETO101 IS TO HELP YOUUNDERSTAND A LITTLE BIT

ABOUT KETO


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After you obtain better knowledge andunderstanding from Keto 101...

Let me know what you got from it andplease don hesitate to contact me if you

have any questions. I would love toconnect with you to see how I can help

you out!


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Keto in a quick nutshell Ketosis is a state in which your body goes in fatburning mode on autopilot. The fat that is stored inyour body begins to get used as energy, which willpromote massive fat loss if executed correctly.

Many diets promoted are calorie restriction diets.They help you lose weight but the problem with

calorie restrictive eating programs is that you tend tofeel hungry most of the time and your metabolismgets slower because your body begins to think it isstarving which slows down the process of burningcalories. A slow metabolism equals slower weight lossand faster gain!

The ketogenic diet restricts carbohydrates butmaintain caloric consumption and you will never feelhungry. Without carbs your body will have only oneoption of fuel and that is fat. This is ketosis in anutshell and you are essentially turning on your fatburning machine.

Ketones are sent out of your body and fat lossbecomes profound. How does this happen? Yourliver... The liver has the job of converting fat intoketones. These ketones are then excreted out of the


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body through urine; this is natural process of ketosis.

Ketones are created in the liver and are an efficient

source of energy for the body. Fatty acids that arebroken down from body fat are created in the liverand turned into ketones.

Ketones can only be made present when there is alack of sugar and glucose in the body. Carbohydrates

contain boy of these substances. It will always bedifficult to lose weight on a diet that containscarbohydrates.

On the ketogenic diet, the amount of sugar andglucose is reduced to the point where they are nolonger the primary source of energy burned in thebloodstream.

Our bodies in the state of ketosis are a naturaloccurrence when the body is not using sugar andglucose. The human body has no problem operating inthis state naturally. In other words, it is safe to burn

fat!

How do you know if youre in fat burning state? Youcan use ketone-testing strips to check your level.Simply capture the urine sample on the strips and


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check the color scale to see your level and where youare in the fat burning zone.

This will let you know if you are properly keeping yourcarbohydrate intake to a necessary level to facilitateketosis. Don't worry if you are not showing in thelevels. Different people have different levels. If you areseeing dark purple consistently, make sure you aredrinking enough water. Sometimes the dark purple

indicates dehydration. Make sure you keep yourselfhydrated properly when on this diet.


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The Basics of the Ketogenic Diet

Entering Ketosis Your body goes into ketosis when there is no dietary

source of glucose/sugar and the store of glycogen hasbeen exhausted. Once this happens, the body beginsdividing fats into fatty acids and glycerol. Glyceroldefined as a colorless, odorless, syrupy, sweet liquid, C3 H 8 O 3, usually obtained by the saponification ofnatural fats and oils and Fatty acids defined as a

class of aliphatic acids, especially palmitic, stearic, oroleic acid, consisting of a long hydrocarbon chainending in a carboxyl group that bonds to glycerol toform a fat. The fatty acids within the body wouldeventually be transformed into ketone bodies in theliver. In other words, the body uses dietary and bodily

fats as its primary source of energy under a ketogenicmetabolism.

As long as your diet is limited amounts ofcarbohydrates, sugars, proteins, and consists of


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primarily fats; then the possibility of initiating thisketogenic metabolism is likely. In ratio it lookssomething like: 65% of your calories should come fromfats, 35% of your calories should come from proteins,and 5% of your calories should come from fibrouscarbohydrates.

This is just an example to show what the consumptionwould look like which is good enough for weight---loss. It is still very beneficial to calculate yourselfexactly what you require for maximum weight- --losswhich the steps will be shown later in the lastsubsection to accurately measure.

In this diet, the balance of protein and fats is

important. Reason being that if not enough protein isconsumed then muscle mass will be lost in the processof weight loss due to the fact that the body requires acertain amount of glucose per day. If too much proteinis consumed then ketosis may be to a stop sinceprotein is turned into glucose aka gluconeogenesis.

Being knocked out of ketosis is highly unlikely simplybecause one would have to consume an unnaturalamount of protein along with supplementation tocause this. The only thing to be sure of is to consume


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enough protein to prevent the loss of muscle- --mass ifyou care at all for muscles.

Another thing to understand about being under aketogenic metabolism and a major factor to weightloss is an energy deficit. This is key for everyone underketosis because it blunts your appetite and increasesengorgement for which causes a natural energydeficit. Very obese people wouldnt have to keep track

of energy intake but as you reach low body- --fatpercentages it would be beneficial to keep track tomaximize and ensure you are at a deficit to continuerapid weight loss.

You can calculate your macronutrient goals yourself oryou can calculate your macronutrients by enteringyour information into the sweet spot method in myGateWeight E-Book to find out exactly how manycalories of each macro needed to eat per day.


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Example of a ketogenic meal plan

This is just an example of what your meal plan can look likefound on the Internet. By all means, you DO NOT have to followthis. I HAVE A SPECIAL ROUTINE IN GATEWEIGHT THAT ISSIMPLE AND EASY TO FOLLOW...

Meal 1: Hemp seed, asparagus, and cheddar- --cheese omeletwith 2 slices bacon. 508 calories, 43.9 g fat (77%), 23.7 g protein

(19%), 4.5 g carb (4%). 46% polyunsaturated, 27%monounsaturated, 27% saturated.

1. Fry 2 slices bacon in a pan. Remove bacon when cooked.

2. Add 1- --tablespoon hemp oil to the pan and mix with thebacon drippings.

3. Combine 1 ounce chopped asparagus, 1/2 tbsp heavy cream,2 eggs, 1 tbsp hemp seed into a bowl and stir.

4. Once the pan is nice and hot pour the contents of the bowlin.

5. Flip the omelet once and add 1/2 ounce chopped cheddarcheese. Fold omelet.

6. Serve the omelet and bacon with the oil and grease pouredon top.

Meal 2: Avocado and Sardine Spinach Salad with RanchDressing. 547 calories, 47 g fat (77%), 25.5 g protein (19%), 5.5


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g carb (4%). 51% polyunsaturated, 32% monounsaturated, 17%saturated.

1. Chop 1/4 large avocado, 1 ounce provolone cheese, 7sardines, 1 cup lettuce, 1 cup raw spinach

2. Mix 2 tbsp ranch dressing with 1 tbsp grape seed oil3. Combine ingredients in a bowl and serve with the dressing.

Meal 3: Ground- --Beef Taco with Sour Cream and SesameSeeds. 518 calories, 32 g fat (55%), 53 g protein (41%), 4.5 gcarb (4%). 15% polyunsaturated, 37% monounsaturated, 48%saturated.

1. Fry 1/2 pound 90% lean ground- --beef until brown

2. Add a bit of water and 1 portion of taco seasoning. Mix andsimmer

3. Add 1 ounce blended Mexican cheese (reduced fat) on top

4. Mix 1/2 tbsp sesame seeds with 1 ounce sour cream 5. Serveground- --beef with sour cream on the side.

Meal 4: Salmon Fillet with Sunflower Butter and Broccoli. 491calories, 31 g fat (57%), 44 g protein (37%), 6 g carb (6%). 48%polyunsaturated, 33% monounsaturated, 19% saturated.

1. Grill 1/2 fillet salmon until tender

2. Boil 1 cup broccoli until tender

3. Heat up 1 tbsp sunflower seed butter


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4. Plate the salmon and broccoli and pour the sunflower seedbutter and some lemon juice on top

Meal 5: Protein Shake with Water. 102 calories, 2 g fat (18%),18 g protein (70%), 3 g carb (12%). 25% polyunsaturated, 25%monounsaturated, 50% saturated.

Daily Totals2156 calories, 156 g fat (65%), 164 g protein (30%), 24 g carb(5%) 40% polyunsaturated, 32% monounsaturated, 28%saturated

Fiber will be your best friend under Keto When fiber is consumed, it does nothing to glycolysisand insulin levels because the human body does not

metabolize cellulose which

Fiber is mostly a form of. With that being said, highfiber foods can be eaten under keto such as broccoli,lettuce, and spinach in every meal. Lots of green leafyvegetables should be eaten.


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How to tell when you are under ketosis When a ketogenic metabolism is reached, you will

exhale dimethyl ketone and excrete dimethyl ketonethrough the urine. If your breath or urine smellssomewhat like fruit then youre under ketosis, theseare some of the effects of dimethyl ketone. Also inpharmacys, ketostix are available to test for ketosis.

The Effects of Initiation You will experience a period of initiation in which yourbody is adjusting itself to a ketogenic metabolism. Thiswill happen only if this is your first time ever on a

ketogenic metabolism, or if you havent been underthis influence for a very long ?me. This initiation effectcan last from 10 to 30 days. Within this period, youwill experience temporary headaches, mood swings,foggy brain, cramping, and fatigue.

All this is temporary and will pass after the initiationperiod. Then your body will be fully adjusted to aketogenic metabolism and your energy will berestored and ready to go. Follow all the way throughwith this process and do not cheat your self of any


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Keto FAQ

What is the ketogenic diet in simple terms?

A ketogenic diet can be thought of as training yourbody only to use fats as energy by reducing yourconsumption of carbohydrates. If your body is trainedonly to use fats as an energy source, then when thereis no dietary fat floating in your blood stream your

body will extract your body- --fat and use that asenergy.

Is the ketogenic diet unhealthy?

No. The ketogenic diet is actually so extraordinarilyconducive to real human health that it quickly and

readily reverses the diseases and malformations that adiet high in grains/sugars and low in fats will inevitablybring about. The idea that fat is bad for you is acomplete and utter myth that never had any scientificbacking whatsoever, and it is frankly a laughablenotion considering how prevalent and important fats

and cholesterol are in our bodies. Most vital hormonesand steroids stem from cholesterol. Every single oneof your cells is covered with and contains lipidmembranes that are incredibly important to thefunctionality of the cells. Do not fear for your health


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when entering a ketogenic diet, because not only willyou quickly rid yourself of body- -- fat, but also you willexperience numerous health benefits.

Is the ketogenic diet unnatural?

No. The ketogenic diet is far more natural for humanbeings than a diet high in grains and refined sugars.The current diet based on grains and sugars iscompletely foreign to the human body, and may beresponsible for most of the diseases and ailments thatwe face today (diabetes, heart disease, depression,ADD, obesity, Alzheimers, cancers, etc.).

How can you lose fat if you eat fat?

Eating fat is actually the most effective way of losingbody- --fat. Basically you are training your body to onlyuse fat as energy, so when there are no dietary fatsfloating around in your blood stream your body willtake out some of your body- --fat stores and convertthat into energy.

Is it best to bulk (build muscle- --mass) on keto or on anormal diet?


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If you like the idea of ridding yourself of excess fatwhile you gain muscle then probably keto is right foryou. Ketosis has also been shown to increasetestosterone levels, which would of course beconducive to a muscle- --building regimen. The onlydrawback is that insulin activity is reduced underketosis. Insulin controls the synthesis of muscles byregulating the uptake of amino acids. Since insulinspikes in activity after the ingestion of fast---metabolizing substances such as glucose or medium ---chain triglycerides, it is these substances that shouldbe ingested in accordance with protein (wheyperhaps) after weight- -- tr aining in order to increasemuscle- --mass whilst under ketosis. Coconut oilcontains medium- --chain triglycerides.


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After you obtain better knowledge and

understanding from Keto 101...

Let me know what you got from it andplease don hesitate to contact me if you

have any questions. I would love toconnect with you to see how I can help

you out!

edit keto relation[1]

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