Hello everybody. My name is Natalie Rose with NRxFitness and I am going to tell you the number one mistake people make while following a ketogenic diet, or attempting to follow a ketogenic diet. And that is they do not eat enough fat, there’s not enough fat in their diet. And a lot of times I see them eating too many carbs. People get the misconception that the ketogenic diet is a higher protein diet. No, the ketogenic diet is a high-fat, moderate-protein, low-carb diet. 3 successful tips that you can utilize to ensure that you’re having a very successful ketogenic lifestyle 1st tip Track your macros. There’s only 3 macros. Macros is short for macronutrients. proteins, carbs, and fats. And really quickly, side note, did you know that carbohydrates are the only macronutrient group that we do not need to sustain life? Hm, interesting! I think that’s a very fun fact that I love sharing with people! And, you do not have to track and count calories for the rest of your life.
However, when you are first starting a ketogenic lifestyle, journey, diet, I highly encourage you to track your macros. I have all of my clients do it. I personally utilize a free app called MyFitnessPal. You can upgrade to their premium version for like an additional $75 a year and you get a lot of cool features and functionalities and it’s totally worth the investment, especially if you really want to start paying attention to your macros and really taking responsibility and monitoring and developing a healthy relationship with food, and just understanding of food. Paying attention to your macros will definitely help with that. 75% of our daily intake of macronutrients should come from fat, 20% should come from protein, and remaining 5% should come from carbohydrates. So that’s something definitely to keep in mind, and when you utilize an app such as MyFitnessPal, it has a nice pie chart that shows you how much percentage of each food group you’ve had in a given day.
And my 2nd tip for you is only eat fatty protein sources. So, whenever you’re eating protein, make sure that it’s a fatty source of protein. We don’t need a lot of protein on a ketogenic diet, the really cool thing about keto and when your body is in a state of ketosis is that it’s anti-catabolic, which means your muscles will not be broken down or you won’t lose muscle. And another really cool fact is ketones create an environment for protein synthesis, which just means it’s an environment for your muscles to grow.
So when you’re following a ketogenic diet you don’t need as much protein, so always eating protein with a higher fat source would be a great way not just to get your protein in but to get in your fat. So, examples of that would be bacon, whole eggs, stake, salmon, sausages. And then the 3rd tip I have for you is not to be afraid of fat! You guys, we grew up, or at least I grew up, with the misconception that fat is bad for us, that cholesterol is bad for you. So there’s a newsflash that I don’t think a lot of people are aware of and that is dietary cholesterol has no correlation to the levels of cholesterol in our body. So eating whole eggs is really healthy for you, eating that steak is really healthy for you. I remember I had a client one time, I started having her eat stake every night, and she’s like, “My cholesterol levels didn’t change when I went to the doctor, I was so surprised.” And you guys, it’s just living proof that dietary cholesterol does not affect that.
So not being afraid of fat, fat is good for us! Use the fat that you want to lose, use the fat that’s on your body, use the fat to lose the fat. When we get into ketosis we’re utilizing our own body’s fat for fuel, that’s why the ketogenic diet is such a great diet to burn fat and lose fat. And when you’re practicing a ketogenic diet the really cool thing is that not only are you burning fat but you’re really sustaining and maintaining your muscles. So some really great fatty sources that I wanted to show you, extra virgin olive oil. Always organic, I always recommend organic. There is coconut oil which is really nice. Mayo but with avocado oil, you want to make sure that you’re not getting the mayo with vegetable oils in it.
And then organic creamy peanut butter, or you could even do sunflower seed butter. But with the butters I always want to encourage you to use them in moderation and not to heavily rely on them. It can be really easy getting swept away with these and sometimes they can have sugar in them, so you want to always make sure that you’re actually reading the nutrition label. And I don’t know if I showed you the avocado, if not, avocado. So there’s a really cool avocado hack I wanna tell you guys before we wrap up. I’ve had this avocado in my refrigerator for probably two and a half weeks, and I just took it out. So the trick is, if you go to the grocery store, buy a whole bunch of them while they are on sale and then put them into the refrigerator, and then two days before you wanna eat them, take one out and let it sit out for two days and then it’ll be perfectly ready to eat. Because avocados can be super expensive and they can add up. Before I learned this trick I was constantly going through avocados, and constantly throwing them out.
Every time I went to the store I’d be buying one or two avocados, looking for that perfect avocado. Now I don’t have to worry about any of that. I go to the store, a lot of times if they’re super ripe they’re on sale, and I just will pick up a few and save them for later. And then another really fun keto food is hemp hearts, I was going to say heart tart. Hemp hearts! Now, if you look at the nutrition facts, it says 4 tablespoons, the serving size is 4 tablespoons. Always pay attention to the serving size, not just what the label is saying. 15 grams of fat, 5g of carbs, 10 grams of protein, and out of the carbohydrates, 4g of them are dietary fibers. So technically, there’s only 1g of carb in here. Hello, what a great keto food! And then lastly, MCT oil for your fat.
So yes, that is what I have for you guys today. Hopefully you enjoyed this. Please make sure you subscribe to my YouTube channel. And if you want more information in regard to the ketogenic diet and lifestyle, I will leave some information below. I am currently hosting a Keto Diet, Fitness, and Mindset Challenge inside of a Facebook group, and the only requirement to get into the challenge is purchasing a 5-day variety package of the Pure Therapeutic Ketones by Pruvit. These ketones help aid you in your ketogenic journey, they put you into a state of ketosis within 60 minutes of drinking them, help avoid with the keto flu, help give you lots of sustained energy, and are very therapeutic to the body. So if you join my challenge, you do get a 5-day packet of these for $35 to set you up for success. And the really cool thing about my challenge, you guys, is that it has a keto meal plan in there. I know when I first started my ketogenic journey, my keto diet journey, all I wanted was a keto meal plan.
I just wanted to see what you eat from the time you wake up until the time you go to sleep. That’s all I wanted to know. And I have put that resource and tool together for you that you can find in my challenge, and in there there’s also gonna be a whole community of other individuals just like yourself who wants better, who really wants to be successful at this lifestyle. So I will put all the information to that in the links below. And I hope you enjoyed this and have a great day! .