6 Ketogenic Diet Tips For Beginners
The Ketogenic Diet has been around since the 1920’s but it has OVER THE PAST FEW YEARS become very popular as an effective way to:
Control Blood Sugar
Reverse Type 2 Diabetes
Promote Fat Loss
And increase Energy, Mental Clarity and Cognitive Function
Here Are 6 Ketogenic Diet Tips For Beginners
1. YOU MUST EAT LOTS OF FAT.
About seventy five percent of your calories must come from fat on a Ketogenic diet. You need to wrap up your mind around the fact that fat isn’t bad and it will not make you fat or cause heart disease as long as it is not consumed in conjunction with high carbohydrates.
Saturated fats such as those in coconut products, dairy, and red meat are staples of a Ketogenic diet along with monounsaturated fats found in avocados, olives, and their oils. Nuts and seeds also provide good fats on a Ketogenic diet.
2. YOU MUST MODERATE YOUR PROTEIN INTAKE.
Unlike carbs and fat, protein cannot be stored in the body, so if you take in more protein than your body needs, your liver converts it to sugar through a process called gluconeogenesis. This way it can be used to replenish glycogen stores or, in more cases, be stored as fat. Protein comes from meat, poultry, eggs, cheese, and nuts. As a general rule of thumb, men can typically have about 3 palm sized portions of protein containing foods per day and women can typically have about 3, half palm sized portions. This equates to about 90g for the typical male and about 50g for the typical female.
3. YOU NEED TO ENSURE THAT YOU ARE DOING THE DIET CORRECTLY BY TESTING YOUR KETONE LEVELS.
Our bodies react differently. By testing your ketone levels, you will learn your body’s carbohydrate and protein tolerance. It is actually a pretty interesting n=1 experiment. The most accurate way to test ketone levels is with a blood ketone meter. There are two readily available in the states- the Precision Xtra and the Keto Mojo.
The range of nutritional ketosis is 0.5-3.0 mM/dL of blood. After about 2 weeks of a strict Ketogenic diet, most people will find that they are somewhere in this range as their body has been deprived of glucose and has started breaking down fat and producing ketones as the byproduct. Testing even once a week can help ensure that you are in ketosis all day long. Once you are through the 4-6 week keto adaptation period, you can try introducing more protein to your diet and test your blood the next morning to see if you are still in ketosis.
4. USE EXOGENOUS KETONES
Consuming exogenous ketones is like a shortcut to getting into ketosis.
The most popular exogenous ketones on the market contain beta-hydroxybutyrate (BHB), which is the active form of ketones that flow freely in the blood and are easily used by your body.
Taking a ketone supplement will drastically help during the initial phases of your ketogenic journey because you are signaling your body to start using ketones for energy instead of carbohydrates.
You still have to adopt a high fat, low carb diet to fully benefit from this way of eating, but exogenous ketones have the ability to kick you back into ketosis even after an unintentionally high carbohydrate meal.
It is also an effective tool for avoiding the keto flu that is common in beginners.
While your body is still getting used to using ketones, you can use an exogenous ketone to help eliminate all of the flu-like symptoms that come during the induction phase of the ketogenic diet.
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5. CLEAR OUT YOUR KITCHEN
Most people can stick to a healthy keto diet if they only have access to healthy keto foods. The majority of people fall prey to carbohydrate-laden foods simply because they’ve failed to remove them from their home.
Clearing your kitchen and pantry of all carbohydrates including bread, pasta, sodas, candy and rice will pretty much force you to stick to your ketogenic diet.
It may sound drastic at first, but replacing all of your carbs, except for non-starchy vegetables, with keto-friendly foods will help you stay on track. So when those carb cravings kick in, you won’t have any comfort foods to turn to.
6. YOU MUST BE PATIENT and consistent!
Gaining weight didn't happen overnight so as the process of transforming your metabolism from sugar burning to fat burning does not happen overnight. It generally takes a good 4-6 weeks to become fully fat adapted and feel all the benefits of the low carb, high fat lifestyle. And the first week or two can be really tough as your body goes through the “carb or Keto flu”. You may have cravings for sugar, you may be extremely tired, you may have sugar withdrawal headaches, if you workout, your performance in the gym may take a dive. But these symptoms pass quickly as your body breaks down more and more fat for fuel and ketones begin to be produced and start to fuel your brain and muscles.
But if you throw in the towel during the keto flu period, you will never get to experience what it is like to be in ketosis and the mental clarity, energy, fat loss, performance gains, satiety, and loss of sugar cravings that go along with it.