As a holistic keto goddess, we have to find that perfect keto balance that will work for us! In this post, I am going to examine what you should know about monitoring biometrics during a keto diet. I am going to mainly discuss how long you should stick to a strict keto diet at the beginning and keep your net carbs 50 or less. I will also mention different devices for monitoring ketosis.
Before beginning a keto diet, you need to determine your macronutrients!
Macronutrients can vary from person to person! There is not a one-size-fits-all solution. I am going to talk about the three categories of macronutrients that seem to matter the most on a keto diet. They comprise of the following macros: protein, carbs, and fats.
Customize your protein on keto biometrics
In general, some people seem to think that they can eat a surplus amount of protein. This couldn’t be furthest from the truth! Too much of this macro can do more damage to your mitochondria if you overdo it. Not only that, but it may even also prevent you from going into ketosis. An overall general rule of thumb for protein is to do 1 gram of protein for every kilogram of lean body mass.
Cronometer will figure this for you, but here’s how to do it manually
Now, if you purchase Cronometer, this will automatically be configured for you! However, if you want to do it manually, here is an example of how to do this:
You have 160 lb women with 37 percent body fat. First, you would need to figure out how much her weight is in kilograms. You do this by dividing her weight in pounds, which is 160 by 2.2. When you do this, the answer is 72.73 kg.
After this, take 72.73kg, and multiply it by .37( percent of body fat) to get how many kilograms of fat she is carrying. The answer to this is 26.91 kg of fat. You then take her body weight in kilograms, which is 72.73, and subtract the kg of fat she is carrying, which is 26.91. The answer is 45.82 of lean body mass. Take 45.82 and multiply it by 1, which is 45.82 grams of protein per day.
As you can see, it is not hard to figure this out, but use cronometer and make your life easier! I have the cronometer gold, and it has added features, such as intermittent fasting, which I love. You can download it here.
Customizing your carbs on keto biometrics
First, start with at least 3 weeks (30 days) of at least 50 net carbs or less
As a general rule, to get your body into fat-burning mode it can take around 3-6 weeks of doing 50 net carbs or less!Yes, keto-adapatation takes this long! Initially, the process of using ketones and fatty acids for fuel is inefficient. When it’s available, the cells take up sugar even when ketones and fatty acids are readily accessible. At this time, the brain continues to run primarily on glucose, being more from within the body. During extended carbohydrate restriction, the body undergoes physiological adaptations similar to what occurs in extended fasts1.
It is advisable to wait at least three weeks before increasing your carb intake
So all that being said, it would be of your best interest to wait at least three weeks before increasing your carbs. If you are having a bad period or menopausal day, then you should indulge in a keto treat. After you do this, make sure you include the carbs in your daily count of 50 grams. In my prior post, I spoke about the holistic keto goddess pantry, and I mentioned various treats. So for those hormonal days, I don’t see why it would be a bad thing to have a serving of a keto bomb or a specialty keto treat ( please see my recipe on almond chocolate chip cookie dough). If you don’t feel up to making anything, then you can always purchase them online. Please visit here and I have a few that are listed on my recommendations page. Even after indulging in these treats, you will still stay in ketosis. Of course, this is as long as you remember to include them in your daily carb count. For the initial 3-6 weeks, you should monitor your ketones at least once a day until you know if you are in ketosis or not. Keep in mind ideal ketosis is to be in a range of 0.5-1.5 mmol/L for good effect of weight loss or 1.5-3 mmol/L for optimal weight loss.
The best way to monitor ketosis is with a blood monitoring device or you can use a breathalyzer
Blood monitoring device
The best way to monitor your biometrics in your keto diet is through a blood monitoring ketone device. The main reason that this is the best is that the critical ketone used by the body is beta-hydroxybutyrate (BHB), which is carried through the blood so it can get to the cells to be used for energy and fuel2. Since our blood ketone levels are not profoundly affected by different variables (unlike ketones in the breath or urine), blood ketone testing is the most accurate representation of how many ketones we are producing3. You can purchase a keto mojo monitoring device with this link.
The other way you could choose to monitor ketones is through a breathalyzer. An advantage of this method is that you do not need to pay for testing strips, and you don’t have to draw any blood. Either way is subtle, there are different advantages applicable to both of them. If you do choose to monitor your ketosis through your breath, I would recommend going with the Keyto Breath sensor.
Customize your fats on keto biometrics
So now that you have set your limits for carbs and protein let’s talk about fat intake! All in all, you want to hone in on adding saturated fat and monounsaturated fats from foods. An example of saturated fats would be foods such as those found in animal proteins and coconut oil. An example of a few monounsaturated fats would be avocados and olive oil. The incorporation of some polyunsaturated fats is acceptable as well, such as nuts and seeds. Remember, nuts and seeds contain some omega-6 fats in them, so you don’t want to consume more than 4% per day of these. Basically, your fats should comprise about 70-85% of your total calories. Other good ways of getting your fats in to make delicious fat bombs.
Don’t worry if you go over your carb limit
If you go over your carb limit then do not worry. As long as you maintain ketosis of 0.5-1.5 then you are beautiful and are still in the optimal range for weight loss. I don’t know about you ladies, but I feel like sometimes there is more than one way to do things. After all, we are humans and not robots! It’s just like when there are times during yoga; we get to customize our practice with three chaturanga alternatives! It’s the same principle! In both keto and yoga, we accomplish similar objectives which include mind clarification along with weight loss. Sometimes we may veer off course a little but ultimately we press on to our ultimate goal!
Monitor your ketones once per day for at least 3 weeks
Overall, you should monitor your ketones at least once a day in the beginning for the first couple of weeks until you get the hang of a keto diet. Once you know how to keep yourself in ketosis with the foods you eat, then you will know how to stay in ketosis. I mean if you can eat 60 net carbohydrates per day and remain in ketosis then that is your sweet spot! You have to customize the perfect keto for you! It not only has to benefit your body via weight loss but has to energetically align you as well. It has to excite you and give motivation to your inner prana!
Weigh yourself once per day using your own scale
As far as your weight, only do this once per day at the same time. Also only use your scale! If you go to the doctor’s office and it is heavier, then your one at home, don’t worry! That is very typical and happens to the majority of my patients. I can’t tell you how many come in and are upset because the scale at my office is 10 lbs heavier! Don’t fret! Just go by your scale only.
Use the cronometer app to log all your carbohydrates
In conclusion, please don’t forget to use a Cronometer to record all of your net carbs! This will be a valuable asset, especially in the beginning when you are trying to get the hang of it! However, I would continue to use this app over and over as it will keep you on track to your ultimate goal. Signup to Cronometer.com and save 10% on gold subscriptions. Another thing I love about this app, is that you can record other biometrics for your keto diet. For example, your weight, blood ketones, blood pressure, blood sugar, etc.
Also, remember to embrace your inner life force
Remember, your journey as a goddess is to be at peace with yourself and embrace your internal life force. Healing your body not only includes dietary but also your kundalini energy, which is the primal, enlightening force that awakens all of your chakras4.Kundalini energy is activated through kundalini yoga or meditation 5. As a holistic keto goddess, you must prepare your mind as adequately as possible to help assist with adopting a ketogenic lifestyle. Overall, using this energy with these dietary changes along with intermittent fasting will revitalize your spirit like you would not believe. Namaste!