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A Beginner's Guide to Konscious Keto

A Beginner's Guide to Konscious Keto

by Lily Harmon -

Keto Shakes are super trendy, but you might have heard a lot of conflicting advice like ‘eat fat to lose fat’ or ‘eating less often makes me feel less hungry.’

But did you know you can eat deliciously, healthy desserts and shakes like Keto Shake banana creme brulee and still burn fat if you're in ketosis?

The keto diet could be called the conundrum diet because it often feels very unintuitive to the brain. However, as is the case with many things in science, the facts will surprise you, so will our great flavor.

Not only is the keto diet not a fad, but Keto Shake is an excellent choice for many people with a spectrum of fitness goals.

Whether you’re looking to rip it up at the gym or bounce back from a baby, the ketogenic diet has a wealth of surprising and beneficial impacts on health.

The ketogenic diet was devised by doctors and has been praised for its ability to help patients reduce inflammation, minimize seizures, and soon became an aid to weight loss.

At its core, the keto diet is not about what you eat, but how you feel. You see, the human body is a complex machine. Every mood, thought, and emotion you have has a direct impact on your health.

If you’re stressed about losing weight, your body will release cortisol, the stress hormone. This rings an alarm bell, so your brain says, “Hold onto that fat, we are in a crisis!” In crisis mode, your body is only interested in survival.

All other mechanisms, like weight loss, are dropped. Our recommendation is to choose a level of the keto diet that is right for you and work from within your zone of comfort and happiness.

For some people that may mean working out or leaning on Keto Shakes to get the results you want.

We understand that some of you have done keto and others haven’t. Depending on your level of commitment and experience, you can choose to follow one of the three levels below.

The 3 Levels of Konscious Keto

For those who are new to the ketogenic diet, we recommend you ease into this diet and not overdo it right away. As such, we’ve created a simple tiered system so that you can find your station and hop in.

Depending on your experience of low-carb diets, you may feel comfortable starting at a level 1 or 2. This could mean incorporating Keto Shakes into your daily routine in place of an exhausting lunch or dinner menu.

With flavors like Creamy Chocolate and Banana Creme Brulee, Keto Shake is a great way to start your keto diet today.

For people who have been around the block, and who are ready to take it to the next level, the third option is for you. Keto Activate is a great way to "activate" the ketones needed for ketosis and contains patented ketones.

The ketogenic diet is all about changing your body from using glucose to fat for fuel. Unless you have tried the ketogenic diet and have been in a state of ketosis, it can be a bit tricky to appreciate how complex of a change this is for your body.

We can’t stress this enough; go slow, and you will go far on keto.

In every other diet, the first step is to be told what you can’t eat. You can’t have this or that; it’s awful.

Level 1 (indulging with healthy Keto Shakes) is a perfect introductory spot that can help you feel the effects of ketosis, and get you more energized and prepared.

Keto Shake is delicious, and when starting keto, you will be encouraged to eat more healthy fats, like avocados and macadamia nuts. You can experiment with green leafy vegetables and fatty, prime cuts for the meat-eaters.

In level 1, you are about to learn how you can still eat all those incredible foods you love like modified pizza and bagels and yes, a delicious Keto Shake, without gaining a pound!

Level 1: Reducing Your Carbs

If losing fat and eating delicious foods sounds too good to be true, think again. In the keto diet, you will be introduced to delicious and indulgent Keto Shakes that can help your body learn to use fat for fuel.

Keto Shake features the right blend of healthy fats, protein, and low carbs for a keto diet, and are a great way to bypass complicated baking and meal prep.

How to Cut Carbs

If you’ve never cut carbs before, we recommend gradually lowering your daily carb intake. For the most part, this doesn’t mean missing out on all the delicious foods you enjoy; it means switching some of your meals to a lower carb version.

There are now keto versions of pizza, bread, pasta, noodles, and so on. You may need to order them online, but many grocery stores are opening up their fares to include low-carb and keto options.

You’ll be surprised by keto alternatives like our yummy banana creme brulee Keto Shake. Miracle rice and noodles are great (wash them thoroughly), and cauliflower pizza is a thing.

You can buy many of these at stores, but we prefer to make our own to reduce the number of fillers added to processed foods.

The best part of the ketogenic diet is the desserts. Keto Shake is a great way to add more healthy fats and nutrients to your fave recipes and adds that yummy flavor you've been craving.

It’s hard to believe you can make just a few small tweaks to your favorite dessert recipes like tiramisu, cheesecake, chocolate mousse, etc. and turn it into a keto-friendly dessert!

That’s right, after years of being told to stop eating fat and fat makes you fat, it’s time to celebrate healthy fats and eat them lavishly. Keto Shake is guilt-free and is super clean. We love the strawberry cheesecake!

Don’t get overwhelmed with keto information, or trying to make massive changes to your current diet. Progress at your own pace and when you either hit a plateau or you feel like a challenge, progress to the next stage.

Remember, progress, not perfection is the name of the game. If Keto Shakes make your life easier, don't feel guilty.

If you have any questions, join our Facebook Group where you can get real-time advice and support from people just like you.

Should I Count Calories?

At level one, you don’t need to worry about counting calories or carbs, reduce your intake of high-carb foods such as bread, potatoes, pasta, etc.

Just focus on indulging in delicious Keto Shakes for lunch or dinner, or as an on the go keto snack. This isn’t a phase to be stressed; changing foods should be fun and explorative.

Look to cut out high carb processed foods like cereal, donuts, soda and so on, and replace them with more nutrient-dense foods. These could be nuts, jerky, peppers, pickles, berries, nut butter, and other yummy keto snacks.

Please don’t stress if you occasionally indulge in “bad foods.” All food is food, and changing how you view food is critical. If you accidentally eat these items you can use Keto Activate to get back into ketosis.

For most people, Keto Shakes can be life-changing. No one is perfect - and even people who do keto long-term can benefit from shakes to help you stay super accountable and in charge of your macros.

The point is that you need to start changing your relationship with food and become more optimistic and encouraged by food.

Also, don’t let keto snobs put you off taking a less pure version to start with; if you overdo it with bacon, cream, and butter and it helps you cut carbs under 20 grams a day, then go for it!

Over time it is recommended to switch to a higher energy version of keto, but to begin with, focusing just on doing what works for you and what is easiest and most straightforward.

The less pressure you put on yourself, the better your experience will be, and the more likely you are to stick to it. As you get results, your confidence will boost, and you’ll have the motivation to make further improvements along the way.

Start to experiment by adding a scoop of strawberry cheesecake to whipping cream to make a yummy fat bomb treat that is totally keto.

Incorporate Healthy Fats & Oils

MCT oil is one of the best sources of fat you can get on the keto diet. Each yummy Keto Shake flavor, like creamy chocolate, contains the perfect amount of MCTs to kickstart your metabolism.

It’s great for boosting energy and is a unique oil that you can’t get from food. It is the only fat that your body does not store as fat and instead, uses it immediately for energy.

We highly recommend putting a teaspoon of MCT oil in your morning coffee, with some grass-fed ghee. And breaking your fast with Keto Shake in your fave flavor (why not try them all)!

Another great trick for boosting your daily fat intake is adding these oils to your salad. You’ll notice they become more delicious and you’ll feel satiated for much longer than usual.

The most important thing to do in Stage 1 is to start becoming aware of how many carbs are in foods. Just start looking at labels and googling carbs in various foods and menu items.

Level 2: Carb-cycling

This is where you’ll do the keto diet 5 or 6 days a week, and on the other days, you’re free to eat what you want. On the other days, you’ll want to lower your carbs to under 20 grams per day. Keto Shakes are a great way to get your balance right.

For those who exercise, your daily carb intake can be around 30-50 grams and to use Keto Shakes within 30 mins of your workout. This is also the time that we recommend you start learning about the foods you eat.

As a rule, you want to stick to dark green, leafy vegetables and only a handful of berries occasionally. Light and bright fruits and veggies tend to be much higher in carbs, and you’ll want to eat those only in moderation.

Keto Shakes are also a great base, and you can blend in veggies to make some really delicious smoothies.

Science Supports Carb-Cycling

Even on a ketogenic diet, we’re advised to reduce our carb intake, not give them up entirely. Carbs play a crucial role in metabolizing fat, albeit in an unexpected way.

Carb cycling is an approach where you alternate carbs on a daily, weekly or monthly basis. Some people adjust their carb intake day-to-day, while others may do more extended periods of low, moderate, and high-carb diets.

Reason people carb-cycle include:

  • One popular approach is a higher carb intake on training days and a lower carb intake on rest days.
  • Some will reduce carbs during a diet, then add them back during a "muscle building" or performance phase.
  • Many individuals will cycle their carbohydrates based on their level of body fat. The leaner they become, the more high-carb days or blocks they include.
  • Another popular approach is to do 1 or several days at a very high-carb intake to act as a "refeed" during a prolonged diet.

Carb-cycling is crucial because it helps your body match its need for calories and glucose (for example, on days when you workout). Strategic high-carb periods may also improve the function of the weight and appetite-regulating hormones, leptin, and ghrelin.

This means if you predominantly burn fat as fuel, using the ketogenic diet, and add in carbs, your body will still prefer to burn fat over the long-term. On these days we recommend drinking at least 1 Keto Shake to optimize your fat intakes for fat loss.

If you plan to lose a lot of weight or be on the keto diet for a long time, this is super important. If you do not use carbs strategically, you will not correct your bodies insulin response, and if you go off keto, you’ll gain back your weight.

Over time, as you hit your goal weight, you can add in more carb days and still be a fat-burning machine; thus making the keto diet a sustainable long-term nutritional plan.

How to Carb-Cycle on Keto

On your carb day, you’ll dedicate 60-70% of your calories to carbohydrates, 15-25% on protein, and 15% on fats. Once you’re in a low-carb mode, your body will switch to ketosis.

Includes whole foods like:

  • Sweet potato
  • Whole grains
  • Lentils and legumes
  • Squash
  • Carrots
  • Plantains
  • Citrus fruits
  • Berries (blackberries, blueberries, strawberries)

While little has been studied on this, many have found that cycling in and out of ketosis like this can help break through a weight loss plateau. If you miss fruits like strawberries or banana, Keto Shake is a great keto stand-in.

There’s a good chance that your body reacts to an extended period in ketosis the same way it does with too few calories: it triggers that starvation response.

But the more times you switch in and out of ketosis, the better the body seems to be at doing it. Taking a ketone supplement like Keto Activate is a super-easy way to train your body.

Here are three sample meal plans for low, moderate, and high-carb days.

High-Carb Day:

  • Breakfast: 3 boiled eggs, three slices Ezekiel bread, tomatoes, mushrooms and a side bowl of fruit
  • Lunch: 6 oz sweet potato, 6 oz lean meat or fish, mixed vegetables
  • Pre-Workout: 1 serving oatmeal, almond milk, 1 cup berries, one scoop Keto Shake in creamy chocolate
  • Dinner: 1 serving wholemeal rice, 6 oz lean chicken, homemade tomato sauce, 1 serving kidney beans, mixed vegetables

Moderate-carb Day

  • Breakfast: Grass-fed high-protein yogurt, 1 cup mixed berries
  • Lunch: 6 oz chicken salad with 4 oz diced potatoes
  • Pre-Workout: 1 Keto Shake in banana creme brulee
  • Dinner: 1 serving sweet potato fries, 6 oz lean beef, homemade tomato sauce, 1 serving kidney beans, mixed vegetables

Low-Carb Day:

  • Breakfast: 3 eggs with three slices of bacon and mixed greens
  • Lunch: 6 oz salmon salad with one spoon olive oil
  • Snack: 1 oz mixed nuts with 1 Keto Shake in strawberry cheesecake
  • Dinner: 6 oz steak, half avocado, mixed vegetables

Level 3: Fasting

This is usually suited to experienced dieters or people that have already done a low-carb or keto diet before and want to achieve as many benefits as possible during this 30-day period.

However, we do also encourage people to try a fast if they are looking to drop fat or want to get into ketosis. The trick is to use a hearty fat-friendly Keto Shake before and after your fast.

For this level, you’ll keep your carbs around 20-30 grams a day, as well as fasting for periods of time (anywhere from 12-24 hours).

When fasting, you will eat fewer meals, which is why it is important to eat nutrient-dense foods and healthy fats, which allow you to hit your macros comfortably (a plate of fat is much smaller than a plate of bloated carbs).

By eating a high-fat meal before and after your fast, your body will have all the energy it needs to sustain itself. Why not make a tasty creamy chocolate Keto Shake before your next fast and see how you feel?

Make Sure Your Calories Count

Don’t stress, apps take the math and difficulty out of it, like Carb Manager. Just put in your age, gender, weight, and goals, and they figure out the rest.

This is the way to moving towards your perfect weight and body composition (which is a fancy term for looking great in the mirror). If you’re wondering why people fast, you’re about to find out.

At the level 3 stage, you realize the keto diet seriously suppresses your hunger, which can lead to reduced caloric intake and weight loss. All this from drinking a creamy chocolate Keto Shake and fasting!

A lot of people in the first few months of keto have the exact opposite problem; they have trouble eating enough calories, due to how filling keto foods are since fat satiates your hunger.

Keto Shake (in strawberry and banana) is no different. It's all about eating the right foods so when you are not eating, you feel satiated and energized.

No matter what level of keto you begin at, we’re sure you’ll find it an exciting and transformative experience that will help you in all aspects of your life.

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