Jessica, Author at Fit Life Geek

All Posts by Jessica

About the Author

Hi I’m Jess. I write about my adventures in getting fit and trying to build a life that is more awesome and healthy than before. I’m not a fitness nut, I’m actually more of a geek. I try to write about helpful and practical tips anyone can use.

5 Common Keto Diet Mistakes
Apr 16

This Free Keto Diet Calculator Will Help You Lose Weight by Avoiding 5 Common Mistakes

By Jessica | Diet , Keto Diet

We all know it can be hard to track your numbers on the keto diet. So today I’m going to show you a free keto diet calculator that makes it super easy to calculate your goals exactly for you. Here’s my favorite keto macro calculator on the web right now:

Keto Calculator: The Easy Ketogenic Macro Calculator.

Why You Should Know Your Keto Macros

Numbers are a big part of success on the keto diet. Not only do you need to keep track of what you eat, you also need to know what your target is.

Starting the keto diet without knowing your macros is like going on a road trip without GPS or a map. You have no idea where you are heading.  Having your macros will help you avoid the 5 most common mistakes people make when they start the keto diet.

5 Common Ketosis Mistakes

5 Common Keto Diet Mistakes

1. Not Tracking Carbohydrates

Always keep in mind that:

A keto diet has a macronutrient breakdown of HIGH fat, MODERATE protein, and LOW carbs. You need to live with very low carb intake in order to achieve success with your keto diet. And the one rule you need to take seriously is to track, track, track since additional carbs can slip unnoticed.

As much as you want to completely remove carbs from your diet to ensure 100% keto diet success, that’s just not possible. Carbs are everywhere and your body needs it to survive. In general, carbs take 5% of your keto diet. However, the exact amount of how much you can take and still stay in ketosis differs in every individual.

Some of the factors that affect how your body makes use of carbs are:

  • Your metabolic history
  • Your overall lifestyle
  • The carb type you eat

Using mobile apps are a good way to track your carbs intake. Such apps will help you see the exact amount of carbs and calories you eat.

2. Not Tracking Protein

Along with tracking your carb intake, you should also be mindful of your protein intake, For most people building lean muscle mass, protein is a must since it promotes muscle growth. However, too much dietary proteins lead to glucogenesis.  

Right. Glucogenesis is when the body breaks down protein in order to create glucose. Glucogenesis significantly reduces your ketone levels, while spiking your insulin and pulling from your lean muscle. Such process alternately burns fat and protein for fuel that ultimately leads to the high levels of fatigue and the infamous “keto flu”.

In order to avoid such situations, you need to only eat moderate protein for your body to stay in fat burning mode. This means reduced muscle based meats and fattier cuts of meats you consume.

3. Not Consuming Enough Calories

If you think that it is easy to have low-calorie intake when you are trying to lose weight, then you’re wrong. While you stick to moderate proteins and cutting carbs, you will find yourself not having enough calories from the high fats you are left.

Struggling to eat enough calories from fat daily is not good over time. This is because low-calorie levels turn on your body’ starvation mode. This means that your body will start holding on to your body fats and will negatively affect your hormones and other bodily functions, particularly in women.

4. Not Testing Blood Ketone Levels

So, you learn how to properly track your calories, protein and carb intake. Is that enough? No. What’s next? Track your ketone levels and make sure that you entered and is staying in ketosis state after every meal.

There are 3 different ways to test your ketone levels. These are:

  • Blood Ketone Test

Blood testing is the most accurate and simplest way to check your ketone levels. It uses a blood meter to make a small prick on your finger and measures BHB levels in your blood. This is the most accurate test for measuring ketone levels since there are no factors that can dilute the results.

  • Breath Ketone Test

Using a ketonix meter, you can test your ketone levels with your breath. You simply blow into the meter and will show a reading based on the acetone (which are ketones that shows on your breath) level it detected.

  • Urine Ketone Test

This test is quite simple. You just pee on a stick, wait for a few moments, and read the strip for your ketone levels. You can get keto test strips from Perfect Keto here.

5. Not Considering Nutrition

Most people only think about the low-carb, high-fat rule of ketogenic diet.

“Low carbs? Crossed out. High fat? I’ll eat every high-fat food I see. That should put me to ketosis, right?”

Yes, it should!

However, you also need to think about the types of food you are eating and don’t just freely throw nutrition out of the window. If you want best results for your diet and to your health, think about the food quality and its nutrients.

Nov 03

THE KETO BUNDLE

By Jessica | Keto Diet

DISCOVER HOW TO GET A LEAN, HEALTHY, HEALED BODY THAT LOVES YOU BACK… FROM EATING FAT!

Start making keto work for you today!

Simple Meal Plans

You are likely a busy individual. Whether you are at home with your children or working at the office, it is hard to find time to prepare healthy meals. This meal plan is created for people who have lives besides keto and want to support it that way. Meal prepping and cooking in bulk makes this meal plan easy and inexpensive.

 

Progression Tracking For Success

Tracking your progression is highly crucial when managing keto. But focusing on the wrong metrics can be subtle to your success. We created a worksheet that will help you spot advancement when it seems like you are not moving forward.

 

Delicous Ketogenic Cookbook

With complete 45 delicious keto formulas this cookbook is an easy means for you to stay in ketosis and stick with the diet. Each recipe has a complete breakdown of macros as well as nutritionary leads for every day.

 

Extensive Keto Guide

If you’re looking to begin a ketogenic diet, look no further. Here is a full guide that will show you how to start a keto diet without messing up around with any of that “complicated” thing. There are a plenty of details of the best keto info, and if I were you, I’d make time to read it all. By the last of reading this guide, you will know more about the ketogenic diet than 99% of individuals.

That’s why I’ve created the first and most complete guide for building a personalized high-fat ketogenic diet that balances your health — without any time-consuming calorie counting or restrictions. Don’t know what a ketogenic diet is? Keep reading!

Nov 03

Use Healthy Fats to Get the Results You Crave

By Jessica | Keto Diet

GET THE RESULTS YOU CRAVE

When what you’re doing isn’t working, The Keto Beginning is the Launchpad  for achieving flawless health and effortless weight loss through sound nutrition  practices and vibrant food preparation in ways you’ve never seen before.

 Going a step beyond the traditional low-carbohydrate approach, The Keto Beginning  offers an allergen-free solution to paleo-friendly, low-carbohydrate living with a focus on using nutritional ketosis as the underlying rocket fuel to propel you  to a new dimension of health.

Gain total body confidence, regulated metabolism, and liberated health without  the need to radically reduce (or even count) calories. This is the lifestyle change  that empowers your body + mind to achieve the state of health you’ve been  searching for.

If what you’re doing isn’t working…

Dare to do something different.

Nov 03

Fat Fueled To Freedom

By Jessica | 2 Week Diet

TAKE CHARGE OF YOUR HEALTH

The one size fits all approach to nutritional ketosis ends now. Fat Fueled is a sensible guide to creating a ketogenic life focused on plans to support thyroid  imbalances, weight gain, adrenal fatigue, hormone irregularities, anxiety,  candida, infertility, and more.

 A revolutionary wheat-, dairy-, gluten-, egg-,  nut-, legume-, and sugar-free approach to the ketogenic eating style to uncover  your best self by fueling; and healing, with fat. Liberate yourself from restriction, macronutrient manipulation, exercise abuse,  and feel hot-dawn sexy doin’ it.

I am nourished, I am strong, I am balanced, and I’m using keto, and a healthy dose of dietary fat, to keep me here.

This is what it means to be Fat Fueled.

Nov 03

Give the Gift of a Guilt-Free Christmas

By Jessica | 2 Week Diet

Post-Christmas guilt doesn’t have to be your reality this go-around. No more  stressing about hurting friends’ feelings, having to justify your dietary choices  or feeling helpless around the dessert table Christmas Dessert Freedom  Cookbook is a 35-page, full-colour PDF digital/ebook with paleo, vegan &  gluten-free dessert recipes that will motivate you to celebrate a guilt-free  Christmas.

Rum balls, Tiramisu, Peppermint Patties and all. Your friends and  family will be blown away with your dessert skills, and you can rest easy  knowing that everything you are enjoying this holiday season? Is good for your body.