What is Keto? A Health Coach Spills What YOU Need to Know About The Ketogenic Diet! (2018) KETO 101

I’m so glad you’re here.
Today, I’m going to tell how you can harness
the power of ketosis to have fat melting off
your body within a week 
I’ll teach you how Ketosis works and answer
some common questions about the ketogenic
diet using scientifically proven information
gleaned from industry experts.
In case you’re new around here, make sure
you subscribe to this channel. 
I upload a new fact-based video every week
in addition to a keto recipe video to help
you along your keto journey.
Disclaimer: Please know that I am not a medical
practitioner and the information presented
in this video is in no way intended to diagnose,
treat or cure any disease. 
Now, let’s dig in.
 Hey, it’s Health Coach Tara and today we’re
going to break down exactly what the ketogenic
diet is so that you can harness it’s power
to have fat melting off your body within a
The “Ketogenic Diet” is often referred to
as “low carb, high fat” or the keto diet”.
Keto is an abbreviation of “Ketogenic”. 
A Keto diet’s goal is to move the body into
a natural state of Ketosis by eating a diet
very low in carbohydrates, moderate in protein
and high in fat. 
The percentages or grams of carbs: protein:
fat are called Macros because these are the
macronutrients we eat daily. 
This is important to know because when on
a Keto diet, you’ll need to closely track
your Macros. Or your ratio of carbs fats
and proteins.
If you search google for the Keto diet…
you’ll notice many versions of the Keto
Some are blatantly wrong and sometimes it’s
difficult to tell fact from fiction. But
don’t worry, I’m going to help you with
How do you tell if it’s a healthy keto diet?
A true Keto diet will contain zero grains
(wheat, oatmeal, rye, barley, etc), no sugars
(except naturally occurring sugars in vegetables)
and no refined foods. 
Beware of pre-packaged bars and products touted
as “keto”. 
Many of my clients have accidentally thrown
themselves out of ketosis by thinking these
were ok to eat. 
When in doubt, avoid it.
When you are eating a Ketogenic Diet, you
eat a lot of fat.  In fact
• 70 to 80% of calories from fat.  
• 10 to 20% is protein. Keto is NOT a high
protein diet.
• 5 to 20% are carbohydrates primarily from
plants, meat & nuts that naturally occur alongside
high fat foods. 
Exact Macros will vary from person to person
depending on where you figure out you need
to be to stay in ketosis.
As I mentioned, there are many different versions
of the Keto diet out there. What makes them
“keto” is that the goal of the dietary restrictions
is to change where your body gets it’s energy. 
Let’s talk a little more about the body and
it’s energy sources because it’s very important
you understand this concept so you can fully
harness the power of the ketogenic diet.
The goal of a ketogenic diet is to change
the body’s primary fuel source from sugar
to fat.
Or from primarily burning glucose to primarily
burning ketones. 
Keep in mind– our body is an incredibly complex
system and I’m attempting to simplify things
here because you don’t need to be a scientist
to figure out how to use keto. 
Our body runs on various sources of fuel and
is not producing only one fuel source or running
on one single fuel source.
Tuck this in the back of your mind for now.
When eating a normal diet, our body predominately
uses glucose (sugar) for fuel. 
When we ingest more glucose than we need,
it’s converted to Glycogen and stored in our
muscles and liver and eventually stored in
our body tissues as fat.
When our body runs out of glucose (sugar),
it will convert the stored glycogen to glucose. 
Think of glycogen as your spare battery (or
your love handles) and glucose as the fuel
your body uses.
When you begin eating Keto, your body first
will burn through all of it’s glycogen stores. 
The liver itself holds around 400 calories
worth of glycogen. 
Our muscles store between 1400 to 2000 calories
worth of glycogen but will never share these
calories with other organs. 
Once glycogen stores are depleted, the liver
shifts to breaking down fat (fatty acids)
to produce ketones to use as its primary energy
At this point you are entering a state of
ketosis where your body is producing ketones
for energy.
Have You Heard of “The Keto Flu”?
This is when symptoms of the “Keto flu” can
kick in. 
Your body is going to try and trick you into
eating carbohydrates because it really doesn’t
want to do the extra work of producing ketones. 
Your body needs time to adapt to your new
way of eating. It will adjust with time and
the keto flu will end. 
If you’re like me, you’re probably wondering
if there’s any way to avoid the keto flu!
We will cover that in just a moment.
To review.
On a traditional diet, the body primarily
uses glucose for fuel. When it runs out of
glucose it turns to glycogen stored in our
liver & muscles.
On a keto diet, the glycogen stores become
depleted and the body converts to using fats
as it’s primary source of energy. The liver
breaks down fatty acids and converts it to
Ketones are now your body’s primary fuel source.
More on Body’s Fuel Source
Now– I’m going to throw a wrench in this
Our body is a complex organism and I’ve provided
a simplified explanation that you’ll find
in varying degrees across the web. 
If you do some research on your own you’ll
find quite a variety of information. So, let’s
go to the experts.
According to “The Art and Science of Low Carbohydrate
Living” which -by-the-way- is an excellent
book to add to your collection if you are
interested in the science behind ketosis.
Our cells and organs have different fuel source
preferences. p 65-68
Our body has a smart-workflow to transform
energy from one form to another to meet the
needs of specific organs and cells. 
Our skeletal muscles (the ones that move our
body) prefer fat for fuel. 
They can use fatty acids, glucose and ketone
Muscles have large glycogen stores but only
use these glycogen stores for their immediate
energy needs. 
They are unable to share glycogen stores with
other parts of the body.
The Heart is another muscle that prefers fatty
acids (fat) as fuel. It can also be fueled
by ketones and lactate (lactate is created
by the breakdown of glucose).
The Liver uses a lot of energy to perform
a lot of important tasks for the body. It’s
preferred energy source is fat.
Our brain can use glucose, ketones or a combination
of the two for fuel. It cannot burn fat directly
although it contains a lot of fatty acids. 
The brain is unable to store fuel and requires
a constant supply of energy. 
This is why you sometimes feel lightheaded
when on a traditional restrictive diet. 
By training our brain to depend on ketones
for fuel, we increase our ability to provide
our brain with sustained energy over longer
periods of time.
Consider This…
We all know that a pound of body fat contains
around 3500 calories.
We just learned that stored glycogen in the
body is around 1800 to 2400 total calories
between the liver and the muscles.
If we can train our body to burn fat for fuel
and to become really good at burning fat for
fuel, what benefits would that give us?
We have thousands and thousands of calories
stored as fat in our tissues. 
This is why, when done correctly, the ketogenic
diet results in fat melting off your body. 
Your body has become fat-adapted and knows
just where it needs to go to grab that extra
It’s become efficient at this process and
instead of triggering your brain for more
food (the feeling of hunger), it just goes
to work at converting stored fatty-acids into
If you’re like me, you probably have a number
of questions about the Ketogenic Diet. 
How long does it take for your body to switch
from using glucose as energy to using fat?
The body can store about a two day supply
of glycogen. 
On the third day, most people will begin to
move into Ketosis
For some people, this process takes up to
seven days. (I am one of those people)
There’s a lot more going on in your body during
this transition period.
It’s learning how to utilize ketones for energy,
it’s learning how to build new enzymes for
fat burning.
But for your body to really get good at this
conversion, you want to become fat-adapted
which can take months and even years for some
people with severe metabolic issues.
What happens when you cheat on a keto diet?
Every time you cheat on a keto diet–and eat
carbs–your body instantly switches back to
burning glucose as it’s primary fuel source. 
What does this mean to you?
If you have to start over from the beginning
because you cheated on your Keto diet– will
you still cheat?
If you’re anything like me, you will find
that once you do the work to get into ketosis,
you won’t let some little temptation make
you do that work all over again.
The Keto flu is no “piece of cake”, even if
you learn how to mostly avoid it.
What’s the “Keto Flu”?
The Keto Flu refers to the symptoms associated
with your body learning how to adapt to your
new diet.
Symptoms can include
• Fatigue
• brain fog
• headaches
• body aches
• lightheaded
• leg cramps
• and just generally not feeling well (like
you have the flu). 
How can I avoid or minimize symptoms of the
keto flu?
The severity of the keto flu, and if you even
experience it at all depends on a number of
One factor is electrolyte balance.
As the body’s glycogen reserves are depleted,
fluid and electrolytes are excreted from the
This is why you’ll notice weight loss during
your first week. Count on this being water
Your body is shedding sodium and electrolytes
as glycogen stores are burned up.
It’s important to replace these electrolytes
and make sure you’re eating enough salt. 
If you’re like me, Hearing that you should
be eating more salt when on a ketogenic diet
was alarming.
We’ve been told for years about the dangers
of too much salt!
However, think about the carbs we used to
eat. These carbs have quite a bit of added
salt to them.
Go read the labels on the things you eat on
a daily basis.
Take a look at the sodium content on that
fast food meal you had last week.
Now compare this to our new new keto diet,
we are eating real, whole, unprocessed food
that doesn’t have salt added to it.
It makes sense that we need to make sure our
body gets enough salt to function properly. 
So, how much salt is enough?
According to “The Art and Science of Low Carbohydrate
add 1-2 grams of sodium to your daily intake.
On days where you exercise, ensure you get
adequate sodium within an hour prior to exercise.
After you’ve been on keto for a week or two,
your kidneys rapidly excrete salt into your
urine instead of storing it.
You’ll notice an increase in urine output
within the first few weeks of a ketogenic
Experts say that about half of the weight
loss that occurs in the first week of ketosis
is due to this release of stored water by
your muscles as glycogen stores are depleted.
What’s the best way to get this additional
Many experts recommend drinking bullion.
While this isn’t a bad strategy, unless you
are going to make your own homemade bullion–I
don’t agree with this.
Take a look at the ingredients on any bullion
product and you’ll see ingredients such as
maltodextrin (corn) and even sugar in some
Remember, A true keto diet should be 100%
grain free.
A better option is drinking broth or an electrolyte
Be careful when selecting a broth and read
the ingredients list.
Don’t just read the nutrition facts. If you
see sugar or maltodextrin place it back on
the shelf.
Another option is to drink a few tablespoons
of pickle juice to increase your sodium content
each day. 
Add salt to your food. I recommend using a
salt such as pink Himalayan salt or grey sea
salt (I will link to these in the description
for you) because they contain essential minerals
as well as sodium.
Finally, You can also use electrolyte formula’s
which provide a few important minerals in
addition to some sodium.
You can find my recipe for my Homemade Electrolyte
Drink that I drink daily on my website. I
will add this link in the description section
of this video.
Take a peek at the recipe and make sure you
order the ingredients well before beginning
your diet. 
Some of the side effects you can avoid by
ensuring adequate sodium intake and drinking
an electrolyte fluid include the keto flu,
leg cramps, constipation, keto breath, heart
palpitations caused by dehydration and lack
of salt, and reduced physical performance. 
The Keto Flu– Where are you starting from?
Another factor that will determine how you
feel over the first few weeks of a Keto Diet
is factor is where you are starting from.
A person who eats a lot of sugar and a very
high carbohydrate diet is going to experience
withdrawal symptoms from the sugar on top
of the symptoms of converting to ketones for
If this describes you, it’s best to use a
phased approach. Omit all sugar from your
diet for a few weeks. Then omit gluten and
grain from your diet. Finally, go full-blown
Keto. During these phases make sure you keep
learning about how to do Keto correctly!
Will I Have Cravings On The Ketogenic Diet?
Most of the cravings on the ketogenic diet
happen during the first few weeks. 
Once your body becomes fat-adapted (adapted
to burning ketones for fuel), cravings will
be greatly reduced. 
For me, the longer I remain in ketosis, the
less and less cravings impact me. 
Some people will notice this decrease right
away and others it will take a month or two
to see a drastic reduction in food cravings. 
Much of this revolves around our habits and
what our mind is used to doing. 
Stop yourself and ask
• “Am I actually hungry?”
• “Or Am I craving an emotional release”
• “Or is it simply habit that is driving
this craving”
Take a moment and drink a glass of water and
think about this.
I found that most of my cravings were a stress
response or based on habit. 80% of the time,
my body was sending hunger cues based on habit.
Exercising on the Keto Diet
How should I exercise on the Keto Diet? Why
did my performance decrease?
The first few weeks of the keto diet, I do
recommend that you exercise. 
Contrary to popular belief, research shows
that exercise is not a weight loss tool. 
Exercise is a health tool.
Stop exercising to lose weight. Start exercising
for the health benefits and to prevent the
decline of muscle mass that naturally happens
as we age.
Exercise to become strong and capable and
to build a healthy, robust body.
If you are not following a normal exercise
routine, now is not the time to jump into
any extreme programs. 
If you are following a routine of any time–it’s
a good time to reduce the intensity of exercise
and explore something new
Embrace options like gentle yoga, Pilates,
foam rolling, myofascial release and stretching. 
In the description below this video, I will
link to my favorite YouTube channels where
you can experiment with these different types
of exercise.
I’m an avid fitness enthusiast, bodybuilder
or endurance athlete– won’t Keto harm my
During the first phase of keto, you will see
some loss of power and endurance. 
Studies show that this is temporary as the
body adapts to burning fat for fuel. 
The benefits on the other side of this adaptation
may be well worth the effort.
If you are an athlete training for a marathon
or event, its inadvisable to begin a keto
diet for the first time within 4 weeks of
the event.  Instead, allow your body enough
time to adapt. 
Every person is going to be different in the
time it takes to recover performance. You’ll
know you’re fat adapted once you can out perform
You’ll also notice that you recover faster,
experience less soreness and have less exercise
induced inflammation in your body.

For the first few weeks on a ketogenic diet,
decrease the intensity of your workouts and
replace high intensity with functional fitness. 
Focus on flexibility, balance and core training
by utilizing activities such as pilates, yoga,
myofascial release such as foam rolling and
This is a great time to work with a personal
trainer or physical therapist to identify
and correct any muscular imbalances you may
A quick note on high intensity exercise…
Make sure you’re following the electrolyte
advice and using an electrolyte formula prior
to and during high intensity workouts.  
I recommend you pick up the book “The Art
and Science of Low Carbohydrate Performance”
which I will link in the description. 
This book is a must-have resource for the
fitness enthusiast or athlete or for anyone
wanting to understand performance on a ketogenic
I’ve heard that with Keto you can lose body
fat and maintain or even increase muscle.
Is this true?
Yes, this is true!
Becoming Keto Adapted will allow you to build
muscle and burn fat at the same time. 
The average person can harness this keto superpower
this by performing strength training two to
three times per week
For the bodybuilder, athlete or fitness enthusiast–I
highly recommend the book “The Art and Science
of Low Carbohydrate Performance” .
Find the link in the description of this video.
Now that you understand the ketogenic diet.
What do you think? Should you try the keto
What questions do you have that I haven’t
I would love to know what you are thinking.
Comment below and lets chat.
If you like this video, I want to invite you
to join my Email list so that you stay updated
when I post new content. 
I send out one email a week highlighting new
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Follow the link in the description to sign
up! You’ll also find the links I promised
you in this video in the description!
Thanks so much for tuning in.
If you haven’t already, subscribe for notifications
of my weekly recipe and vlog posts. 
Please remember that I am not a medical practitioner
and no information in this or any video I
produce is meant to diagnose, treat or cure
any disease. 
Always consult with your physician before
beginning a new diet or exercise regimen.
Until next time!

  1. Unless I'm missing something, it seems your blog post with the electrolyte drink only lists the ingredients…I couldn't find the amounts used to make it.

  2. Boy I wish I had this a week ago. I cheated and have been going thru the Keto flu. I didn’t know that just one slip would cause such a mess. I did order the electrolyte supplement you suggested. Also HELP I got the bochasweet but what is the conversation to other sweeteners? I made fat bombs and doubled it and it still wasn’t sweet enough. I added stevia as wasn’t sure we’re to go. I love the videos you have been doing. Thanks for the great work you do. Hope to hear from you soon. I want to compliment you as you are one of the few who does reply and it is greatly appreciated by those of us put them doing this. Keep them coming

  3. I wish I could but I can’t do Facebook there is a good reason I choose not to go into. I will just keep up with you here. I really appreciate you.

  4. This is an excellent source of info! I'm sharing this video with my friends who have tons of questions about keto.

  5. Very informative and I liked it very much. I would love if the background music would be much softer (or no music at all).
    Question: does being on a keto diet mean that I’ll never be able to eat corn, wheat, etc., or just after you’ve reach your goal. Thanks

  6. hi tara great video u convinced me bout keto
    1 doubt im a 45 year old hypotyroid women i have been advised not to consume cruciferous veggies im confused coz its the only veggies u can consume on a keto diet or can i take cruciferous veggies in limited quantity also is this diet safe for hypotyroid people because my body is already running on low metabolism im overweight 85 kgs please advise also can i do IF
    will very much appreciate it also please do a video on this if possible
    ur videos are very clear iv got my husband on this as well
    your very knowledgeable and clear
    gonna send this link to all my pals
    thanks alot
    subscribed …

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