KETO

Private Keto Coaching

First of all when using the phrase Keto diet, I would like to differentiate between the two words Keto and diet. In it’s loosest definition, diet refers to what you eat. For example, the diet for a cow would be very different to a diet for human being. A cow has numerous stomachs and eats primarily grass. A human being has one stomach and by comparison eats a huge variety of foods, including, but not limited to: vegetables, fruits, meat and fish. The phrase diet in everyday current language has taken on the meaning of a specific way of eating for a limited time to create a desired effect, and then reverting back to your previous ways when the diet is “completed”. In this context the diet in nearly all cases is unsustainable, primarily due to restriction in caloric intake. As a result generally speaking all diets fail long term. Typically manifesting the required results for a limited time, then all the weight, and some, returns when you revert back to your previous dietary habits, or your willpower breaks down and you just can’t stand it anymore.

When I choose to use the term Keto diet, I am referring to a way of eating that changes the metabolic state of your body to a state known as Nutritional Ketosis. In so doing your body changes from using glucose as a primary source of energy to Ketones. Ketones are generated by the liver by converting either dietary fat or stored body fat into energy that 98% of the bodily organs can utilize. You become fat adapted or sometimes referred to as a “fat burner”. Alternatively if you eat a high carbohydrate diet as encouraged by the “Standard American Diet”, your primary source of energy is glucose, a “sugar burner” excesses of which cause metabolic diseases to manifest over the course of a normal lifetime.

So for clarity when I use the term Keto Diet I am referring to the latter of the two paragraphs above. The terms typically associated with the Keto diet are Ketosis, Nutritional Ketosis, Ketogenic diet, and Ketones.

What Is the Keto Diet?

A typical macronutrient breakdown of a Ketogenic Diet would be 70-80% fat (from body stores or ingested), 15-20% protein and 5-10% carbohydrates. The Standard American Diet recommends 60% carbohydrates, 30% protein and 10% fat.

Why Use a Coach?

First of all the Keto diet is only one of the 10 Pillars of my coaching program. There are 9 other complementary pillars when used in conjunction with Nutritional Ketosis allow you to become healthy to the point you can lose a lot of weight very quickly. Conventional wisdom says you have to lose weight to get healthy. The reality is you have to get healthy to lose weight. Furthermore it is the other 9 pillars that allow you sustain and maintain your new Keto Lifstyle for the rest of your life, including such topics as rewiring your brain, (Neural Plasticity) and changing your gene expressions (Epigenetics). Additional benefits would include reduced hunger, better sleep, less stress, more energy, stable moods reduced inflammation and a highly improved immune system.

To achieve all this is a big ask without a trained Keto diet coach that not only leads you by hand, one-on-one, but is also trained in the associated lifestyle activates that allow you to achieve a sustainable lifestyle leading a to longer and better quality life. With me Richard Doyle, as your personal professionally certified  Keto Coach, and associated Lifestyle Coach you can achieve all the above mentioned results.

I encourage you to not only review the more detailed account of the Keto Diet below but check out the other 9 pillars throughout this website located through one of the menus at the top of the page. Alternatively, you can call me directly at (214) 438 3633 and engage me as your Be Lean For Life Coach.

Nutritional Ketosis

Nutritional Ketosis is a way of eating that has specific macronutrient percentages that will allow you to convert from a carbohydrate/glucose burning metabolism to a fat/ketone burning metabolism. While this conversion may take a few days to a few weeks depending on your current diet and the length of time you have been operating in that mode the benefits are enormous as I will outline below. While you are in the transition phase, you may well have some side effects referred to as “Keto Flu”. I entirely avoided that effect. I phased my transition over an extended period, about two months, where I slowly and intentionally removed certain items from my diet before I concentrated on the leap to full nutritional ketosis. The macronutrient profile I worked towards was 70% fat, 20% protein and 10% carbohydrates. These percentages relate to caloric intake for the day.

A keto food list used by a private keto coach

There is a specific formula for translating your intended nutritional ketosis plan into calorie counts. For clients signing up for my 12-week coaching program, I will build a detailed table for you.
 
For me, my calculation was as follows: Taking into account my basal metabolic rate and factoring in my exercise/movement profile (energy expenditure) I have daily calorie requirements of 1842 to maintain my current body composition. A gram of fat is nine calories, a gram of protein and a gram of carbohydrate are both four calories. The recommended maximum calorie intake for ketosis is 50 grams or less so that accounts for 200 calories. I have approximately 120 lbs of lean body mass, and the recommended daily protein intake is 0.6 grams per pound, which equates to 72 grams, which equal 288 calories. So protein and carbohydrates account for 488 calories leaving 1354 for fat at nine calories per gram that would be 150 grams. This calculation is based on 11% body fat and a weight of approximately 136lbs. I use a specific app to monitor my diet daily. While I use this as a guide, I am not a calorie counter perse. My regular caloric intake will vary, but over an extended period of a month or more, I get pretty close to these numbers.

There are many befits to nutritional ketosis, and I have listed some of the more obvious and exciting below:

Lack of hunger: This nutritional plan includes a high percentage of macronutrient fat. One of the benefits is that fats are the most satiating of the macronutrients. Furthermore, once you engage a fat burning metabolism, through a series of hormone interactions, primarily leptin and insulin, you will burn your body fat for fuel, hunger messages to the brain will lessen which will also promote weight loss. At this point, you are utilizing food for pleasure rather than fuel, freeing up considerable time associated with buying, preparing, eating and clearing up three to six times a day as is often the case on the Standard American Diet. Some days I even forget to eat. In association with Intermittent Fasting and a reduced eating window, you can save a lot of time and money and feel a lot better in the process.

Reduced Inflammation: This is a vast topic. Obese people usually suffer from systemic inflammation which leads to all sorts of non-communicative metabolic diseases such as Heart attack, stroke, type 2 diabetes, obesity itself, fatty liver, cancer, autoimmune malfunction and cognitive disorders such as dementia, Alzheimer’s Parkinson’s to mention a few. Eating certain things in your diet over a long period can lead to a condition called leaky gut, where the single cell lining of the intestines becomes permeable, and undigested food particles permeate the gut wall. The body’s defence is to call on the immune system to clear up the mess. In the case of acute inflammation as in the case of an injury like a sprained ankle, this is a good thing leading to quick recovery. However, when leaky gut becomes an ongoing activity, and the gut wall permeated the associated inflammation is long term. Considerable stress to the body is caused diverting the immune system from fighting other issues such as allergies, viruses, harmful bacteria etc. allowing metabolic diseases to flourish in the body over an extended period may be as much as 30 years or more. Which is why some of the severe illnesses mentioned above typically don’t manifest until people reach their sixties.

More Energy: The ketogenic diet is nutrient dense, and as a result, your body is better able to utilise your food for energy lighting up the mitochondria cells outputting considerably more energy and even growing more mitochondria. You will not go through the energy crash cycle associated with high carbohydrate ingestion. Your energy will be consistent throughout the day and keep you going until you circadian cycle kicks in and prepares you for your regular sleeping pattern.

Better Sleep: By combining Nutritional Ketosis and intermittent fasting and sound sleep management you will optimize your circadian rhythm resulting in longer better quality sleep providing superior cell growth and recovery and generally make you feel a lot better during the day.

Less Stress: Stress is usually associated with things like anxiety, high blood pressure and changes in mood when things tend to build up that you feel you have limited control over. In reality, while all those things are real and happen all the time too regular people, the stress caused by systemic inflammation is far more prevalent, long term and dangerous to people indulging in a high carbohydrate diet causing non-communicative metabolic diseases. For the most part, such stress goes undiagnosed until a more severe illness appear. Nutritional Ketosis will keep all these things at bay.

Consistent Mood: People on a Ketogenic diet suffer far fewer mood swings than people on a high carbohydrate diet. Reduced bouts of depression and increased periods of feeling at one with the world are symptoms of a high nutritional density eating protocol.

For comparison purposes, I have attached the SAD – Standard American Diet food pyramid. Contrast this with the Keto food pyramid featured earlier in this article. As you can see they are polar opposites. Nutritional Ketosis is physiological and metabolic state based on our ancestral DNA, the way we were designed to operate. By comparison, the SAD has led to a worldwide epidemic of non-contagious metabolic diseases, reducing life span and the quality of life. This is a recent phenomenon only having taken place in the last 50 to 70 years, coincidental with Ancel Keys and his flawed deceptive “scientific study” heavily supported by big pharmaceuticals, big agriculture, lobbyists and corrupt politicians You make the choice!

Standard American Diet Pyramid (SAD) – literally

You may be wondering at this point how nutritional ketosis, which is a physiological and metabolic state, differs from “diets”. So below I have made available a few resources that go into considerable depth comparing nutritional ketosis with some of the better-known diets. It may become a little confusing looking at all these different diets.

Please note: none of the diets listed below are calorie restrictive, work out like crazy, burn more than you eat, nonsustainable, guaranteed to fail diets. I believe they all have a place in our nutritional portfolio. In some situations one may work better for your personal metabolic makeup than others. Certain combinations of these diets may also work well.

While my program uses nutritional ketosis as the preferred nutritional platform, during the course of working with me, we will assess as we go, whether certain components from any of these diets may have a role to play, and implement them as necessary to best provide your nutritional needs based on your specific goals.

Essential Oils can play a large role in Nutritional Ketosis supplementing the Ketogenic Diet.

See below Oils that support Keto

Cardiovascular: Basil, Clove, Copiaba, Cypress, Dill, Grapefruit, Helichrysum, Lavende, Majoram, StarAnise.

Digestive: Bergamot, Black Pepper, Cardamon, celery Seed, Cilantro, Clove, Copaiba, Coriander, Dill, Grapefruit, Green Mandarin, Juniper Berry, lemon, Lime, Litsea, Neroli, orange, Peppermint, Spearmint, Star Anise, Terrazyme, Turmeric, Yuzu, Zendocrine.

Immune: Aroma Touch, Cassia, Cinnamon Bark, Citronella, Citrus Bliss, Clove, Copaiba, Frankincense, Green Mandarin, Hinoki, Lemon, Lemon Eucalyptus, Lemon Myrtle, Lemongrass, Litsea, Magnolia, Melaleuca, Myrrh, Orange, Oregano, Petitgrain, Pink pepper, rosemary, Thyme, Yarro, Yarro Pom, Yuzu, Zendocrine.

Skin & Hair: Aborvitae, Bergamont, Black Spruce, ClaryCalm, Coppaiba, Eucalyptus, Frankincense, Geranium, GreenMandarin, Hinoki, Juniper Berry, Lavender, Lemon Eucalyptus, Magnolia, Manuka, Melaleuca, Melissa, Myrry, Neroli, Orange, Patchouli, Peppermint, Pink Pepper, Roman Chamomile, Rose, Sandlewood, Spikenard, Tumeric, Yarrow, Yarrow PomYuzu, Zendrocrine.

Note: Many different oils are listed above. While they are all relevant, nobody would ever use them all. If you are a Be Lean For Life Coaching client you may have the oils personally mapped to your specific requirement based on data collected during the coaching program.

If you want to go it alone feel free to peruse the doTERRA Ebook Library. Alternatively, you can buy all these oils at wholesale prices by becoming a member

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