Caloric Deficit…?

Caloric Deficit is the amount of calories consumed relative to the amount of calories required for maintenance of current body weight.

Above is a good chart to break it down, this is how apps help you to determine how many calories you should eat a day and why giving as much accurate information as possible is good.

Where to Start

Workouts can be a little tricky while on Keto so finding something that will work and help can be a bit hard if you’re not familiar with cardio or lifting and when on Keto it’s important to not overdo it and over exhaust yourself since your body is now on a whole new journey with you.
below is a great beginner’s chart to help get started.

Are you hydrated enough?

One of the biggest things while on Keto or Low Carb eating you want to drink lots and lots of water but how can you tell if you are drinking enough to keep your self from becoming dehydrated
The best way is to analyze your urine if you are not taking any medication or supplement that changes the color of your urine so you would not be able to tell your hydration level, but if you are not, you can.
A vibrant yellow color likely equals dehydrated; very clear urine can mean overhydrated, and a light straw color is what you’re aiming for, It reflects proper hydration.
Whether Keto, Low Carb, or fasting, don’t make hydration the last priority, proper hydration will make you feel better and help smooth your transition back to eating.

Does black Coffee break my fast?

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It all depends on why you are fasting in the first place.
Some fast to get rid of the bloating, restate Keto after a free weekend and others do it to give there gut a break whichever it maybe these are all excellent reasons but while on fasting mode drinking lots of water is crucial but if your a coffee drinker like me you just have to start your day with that one cup of coffee to kick start your day so will coffee break your fast here is the break down

Black Coffee
Fasting for metabolic health/weight loss does not break a fast
Fasting for gut rest does break a fast
Fasting for longevity does not break a fast

Coffee with Cream
Fasting for metabolic health/weight loss does not break a fast
Fasting for gut rest though MCT oil has minimal impact on the digestion, coffee and butter break a fast focused on gut rest
Fasting for longevity breaks a fast

Coffee with Cream or Milk
Fasting for metabolic health/weight loss does not break a fast in small quantities
Fasting for gut rest breaks a fast
Fasting for longevity likely does not break a fast

Happy Gut

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Proper digestion is vital and having a happy gut will help with that here are a few things you can do to help
going to the bathroom first thing in the morning and drinking room temperature or warm water, especially when waking up from a long fast can help.
Staying hydrated is essential as well, but do not overdo it while eating it can slow down the digestion of food.

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Feed good bacteria to your gut with greens, apples, and yogurt or kombucha.
Inflammation comes from not having a healthy gut, broccoli, cauliflower, and Brussel sprouts help a lot with inflammation dairy is the most significant contributor to an unhealthy gut.
Intermittent fasting can help a lot by giving your gut a break usually by not eating after 8 pm and eating again till the next day at noon.
Exercising/Cardio helps to burn calories and helps to move your intestines around and to move food around the right way, which can help with constipation, and that stuck overly full feeling.
Sitting down too much can slow down your metabolism, so don’t forget to stand up every once and a while if your job has you stuck at a desk all day.

Keto Tips While Traveling or Vacationing

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Don’t let your self get into the starving mode. Make sure you set a time for snacking and or eating a meal; this will help you from you wanting to eat everything in sight.
Bring Keto-friendly snacks pack filling but will keep you in your carb count for the day.
I like to keep Justin’s Almond Butter packets in my purse when I’m out it is filling I can manage it in my daily count, and it will also help with my sweet tooth if I see a dessert I want.
Budget your carbs for the day so that you can enjoy some french fries or a couple of bits of dessert, you should be able to enjoy a taste of your old favorites while on vacation.
Don’t go for anything that will trigger you to go into a whole binge of never-ending eating. My weakness would be nacho fries; if I have one bite, I will not stop.

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Night Out – Keto Friendly Drinks

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Always nice to go out and have a few drinks with friends, and although they can be Keto friendly, they to contain empty calories that can make you gain weight and set your progress back. Being mindful of your alcohol consumption is vital.
Here is a list of keto-friendly alcohols and mixers:

  • Rum 0g Carbs
  • Vodka 0g Carbs
  • Gin 0g Crabs
  • Tequila 0g Carbs
  • Whiskey 0g Carbs
  • Red Wine 3-4g Carbs
  • White Wine 3-4g Carbs
  • Light Beer 3g Carbs
  • Seltzer 0g Carbs
  • Sugar-Free Tonic Water 0g Carbs
  • Diet Soda 0g Carbs
  • Crystal Light Drink Mix 0g Carbs

What’s The Difference?

  • Atkins restricts carbs, but not enough to put you into a state of ketosis where you burn fat for fuel. There is no emphasis on food quality with Atkins.
  • Paleo emphasizes food quality but doesn’t restrict carbs, so it doesn’t have the metabolic healing effect that keto does.
  • Keto restricts carbs until your body goes into a state of ketosis, which means it burns fat for fuel.

Why Electrolytes Are Important On Keto?

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The levels of electrolytes in your body can become too low or too high. This can happen when the amount of water in your body changes.

They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue.

Sodium, calcium, potassium, chloride, phosphate, and magnesium are all electrolytes. You get them from the foods you eat and the fluids you drink.

Keeping your electrolytes in balance will help while on Keto or low carb eating from getting any of the leg cramping, pains, or even sleeping in order.

Here is a great chart to kind of help on which electrolytes
you may need when you are feeling certain symptoms