Learn Keto with Coach Kim
Welcome to the September Reset Program
What to expect over the next 4 weeks
- A re-introduction to the keto way of eating, including what's in and what's out
- Popular keto food swaps to replace foods you might miss
- Daily tips and motivation
- Weekly 1:1 check-ins
Week by week
- Week 1: Keto Basics - Goal setting, initiating ketosis, electrolyte balance
- Week 2: Hitting Your Macros - The role of net carbs, protein, and dietary fat
- Week 3: Becoming Fat-Adapted - What to expect as your body becomes efficient at burning fat for energy, side effects
- Week 4: The Road to Metabolic Flexibility - Optimizing the lifestyle with movement, micronutrients, and strategies for social situations
Why a keto way of eating works for many people
Keto focuses on restricting carbohydrate intake to a very low level, in order to re-teach the body how to burn fat for energy instead of glucose. This course will focus on the concept of a well formulated ketogenic diet (WFKD), which considers both macronutrients (protein, fat, and carbohydrate), as well as micronutrients (essential vitamins & minerals), for achieving optimal health.
Important considerations before you begin
- Set a realistic goal: Choose incremental health targets that you are likely to achieve, one step at a time. This post can help you decide what's realistic or not.
- Make sure to eat enough: Many people under-eat on keto. The volume of protein and fat you need to eat to hit your macros will change if you’ve been previously eating a standard American diet (SAD) with lots of ultra-processed foods or restricting calories to lose weight. Follow your suggested protein, fat, and calorie settings provided by the Senza app. Note that your carb limit is set at 25g of net carbs by default. Carbs on keto come from vegetables, dairy, nuts, and seeds.
- Include a variety of proteins: Variety not only keeps things interesting and exciting, but it also allows you to get a good mix of essential nutrients. Mix it up with beef, pork, lamb, poultry, seafood, and wild game.
- Balance electrolyte intake: Electrolytes - especially sodium, potassium, and magnesium - are going to be critical to feeling great and hitting your health goals. You need to supplement these minerals to stay hydrated and energized on your keto journey. For more on this topic, see 7 Water Myths and Facts, on The Planet Keto Blog.
What happens next
Beginning today, and each day of the next four weeks, I will be guiding you along the journey to wellbeing through a keto way of eating. You can expect to receive daily tips, check-ins/motivation, and easy meal ideas from me. I also have prepared the following materials for this class:
- What is a ketogenic lifestyle? My keto & fasting explainer, with tips for getting off to a successful start
- Keto-friendly grocery items: See also, "Keto Food Shopping List," on The Planet Keto Blog
- Kim's keto food swaps: How to replace some of the foods you might miss
- The ins and outs of alternative sweeteners: Why not every zero-calorie sweetener is keto-friendly
- What to expect in the first 2 weeks of keto
- Electrolytes 101
- All about keto supplements: See also, "Take It or Leave It?" on The Planet Keto Blog
- The benefits of apple cider vinegar
- What's the skinny on fat?
- Intro to intermittent fasting with keto: See also "The Basics of Fasting" on The Planet Keto Blog
- Keto-friendly condiments (coming soon)
- What not to eat checklist (coming soon)
I recommend a quick read of the following blog posts to help you get the most out of the Senza app:
How to reach me
Your Senza profile has been connected to me, "Coach Kim," so any messages you send to the coaching window of the app will be delivered to me. Class participants are welcome to email me at firstname.lastname@example.org if preferred. You can follow me on Instagram @kim.runs.keto and read more about my personal and professional background in this Q&A post on The Planet Keto Blog.
I look forward to working with you all this month!
Content provided by Senza and K.Ro Keto Coaching is not medical advice. It is intended for informational and educational purposes only.