All About Dieting and Keto

Keto 101:

Of course if you’re here, you’ve either heard all the hype about, found some amount of interest in, or tried in some way the Ketogenic diet. Most people like to call it the Bacon and Butter diet, I just call it some s**t that works! When you choose to “Go Keto” you choose to drop the carbs and sugar which allows your body to run off of natural fat instead of glucose causing the fat to fall off and in turns you lose a boat load of weight. So the main question now is, where the heck do I go from here??

Well, the first thing I recommend is downloading the My Fitness Pal app which will allow you to log your meals and monitor your Macaroni, I mean macros! You know, the stuff our bodies use to create energy; it’s also in simple terms how much fat, protein and carbs you intake on a daily basis. You can click on the icon below to download that app, I’ll show you how to set it up in a bit.

my fitness pal - Copy

So what you’ll have to do is figure out what YOUR total macros per day should be and that will tell you how many calories you can eat in a day as well as how much fat, protein and carbs you can consume. In order to come up with the right amount of Macros, you’ll first have to find out what your BMI or Body Mass Index is. You can do that HERE. Save that number, you’ll need it in a moment.

Next you can get your actual macros, that can be done by clicking on the link HERE.

At the end, you will see a list like this one explaining how much can be eaten in a day.

macros - Copy

So now that we have our magic number, it’s time to pop those into the My Fitness Pal app. Go to the home page, choose More in the bottom right corner then click on Goals. Under Nutrition Goals choose Calorie, Carbs, Protein and Fat Goals. There you can update the Macros to match what you see above.



Now, that know how much you can eat in a day, next you want to figure out WHAT you can eat in a day.

IMPORTANT: I am a firm believer that the scale is a liar, so stay away from it!!! My suggestion would be to get naked (or not if you want to share pics later) take a few BEFORE pictures, you’ll thank me later!

At this point, you should be all set to get started!

Oh, One More thing….



The keto ‘flu’ happens when those new to the diet are not eating or drinking enough sodium or electrolytes. It is not an actual virus, like the flu, but just common symptoms when your body is low in both sodium & electrolytes.

Your symptoms will likely include: keto flu - Copy
• Aches
• Headaches
• Cough
• Muscle cramps
• Mild insomnia
• Runny nose/ sneezing
• Sluggishness
• Nausea

This is a totally normal reaction when your body switches from burning carbs (sugar) for energy and switches to burning fat for energy (hello fat loss!). BUT these symptoms can be easily avoided.
My best suggestion when starting the Keto diet, is to consume a cup of Broth a day, that’s right… sip it like tea! This will ensure that you have enough sodium and electrolytes in your body.

Okay… NOW we’re ready!